Realistic Development Goals for 5' 7" frame? - Personal Trainer Community - Forum

[muscletrainerdh-NSCA CPT]

Hey guys,

I have a young friend (20 y.o) who is 5 foot 7inches and weighs 198lbs.

He's pretty thick, wide shoulders, genetically gifted legs, blocky torso.

While he isn't anywhere close to "Ripped", he is solid and I believe the last time we took the calipers to him he had around 17% Bf.

He claims he wants to put on another 20lbs of solid muscle and work on his chest thickness and arm size.

Currently his chest is 45" (Wants 48")
Arms are 15.5" (Wants 17 to 18")

I remember being that age and wanting all that stuff. But it wasn't until I was closer to 30 y.o that my body was at it's most muscular.

He's mentioned doing "one cycle" and ethically, as a personal trainer, I had to advise against it.

He is used to training like a strongman, Few Reps, Heavy Weights. But hasn't made decent gains at all this year.

Suspecting, overtraining, I told him that he needed to pick one "body part goal" and stick with it.

I want to help him out, but do not know if he can reach these goals "Naturally" or if for his frame size they are even possible without gaining weight/size in undesirable areas.

Any ideas how to get him growing again so he doesn't turn to chemicals?

[GFitness]

Hey muscletrainer,

What does his current weekly workout routine look like? Is he lifting under 4 reps per set more than once a month or so?

What is his typically daily food menu like?

Is he determined to gain more than 1 lb. muscle (or less) a week?

[muscletrainerdh-NSCA CPT]

Hey Gregory,

He has cleaned up his eating remarkably, however, he is still "Obsessed" with gaining bodybuilder like stats. He hasn't taken steroids yet, but I have a feeling it is not too far off as he is inpatient(Like most 20 year olds). He wants the mass and he wants it now.

He is currently overtraining, 6 days a week, hitting each body part 2 times a week with heavy resistance. With the rep ranges being in the 5 - 8 rep range for each exercise on each body part.

He doesn't pay for my advice, and I've tried to keep him on the straight and narrow and show him how his current training will stagnate his gains if he trains like that for too long.

But it's getting to be futile to get him in the higher (8 - 12 rep) ranges and take some time off.

I can only hope he keeps clean and stays off the juice.