Just those muscles specifically??? Or big all around?? In general, those areas will gain tremendous size on a hypertrophy routine like this:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345358141
Hypertrophy Plan 3-on-1-off (regular)


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=352563664
Hypertrophy 5 day split (modified)


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=353331310
Hypertrophy Plan 3-on-1-off (modified for BB, DB, and Bench)

should i be on the 2,000 cal diet? would be roughly 500 cal deficit.

Hi Ray,

I'm pleased to announce I'm breaking records on many exercises through your advice. A drawback however is now that the weights are increasing, particularly for bench press, I am noticing post work out that my right shoulder keeps burning after the exercise. This lasts for a good 10 mins (as if I'm still in the middle of working out), then goes away eventually. I hear horror stories everywhere, online, from people, and even in this thread of messed up shoulders due to heavy benching. Do you have any suggestions on how to approach this concern and on preventive care?

Thanks again!

Mostly all around.
In the time it took you to respond I was doing some research and I'm interested in your opinion

Monday
Squat 3x3
Pause incline Bench 3x6-8
Deadlift 3x6-8 with pause at the top double over hand
Bb curl 3x 15
reverse curl 3x15
Tri 3x15
Shrugs 3x15

Tuesday
3 miles
Sprints, lunges for time, or ladder drills

Wednesday
Incline bench 3x3
Squat 3x15
Deadlift 3x15
Bb curl 3x 15
reverse curl 3x15
Tri 3x15
Shrugs 3x15

Thursday
Hill run

Friday
Deadlift 3x3
Squat 3x6-8 pause at the bottom
Bench 3x15 superset with 35 push ups drop to knees if needed to hit all 35
Bb curl 3x 15
reverse curl 3x15
Tri 3x15
Shrugs 3x15

Saturday
Long hike with gradual incline with 60lb pack or short 1-2 mile with super steep climb

Sunday rest day

Sadly nothing going on. I had knee sugery and I'm starting rehab for it. You still down in Florida?

But Lt. Dan, you don't have any legs. [source: your signature]

In all seriousness I hope you have a speedy recovery.

Hey Raynor,

You're right! My measurements say I've lost about 1.5% bf this last month.

Correct, however with more exercise you can move up to the 2.5k one

This is fairly normal and can usually be corrected with adjusting your grip (either make it wider, closer, or tuck your elbows in to use more lats). Shoulders can take the brunt of a bench press, even with correction to form, sometimes resulting in serious injury as you get stronger. The main way to prevent this is with solid shoulder strengthening exercises (think shoulders day to the same intensity as chest day), with focus on rotator cuffs and front delts. Furthermore, omega 3's, joint support supps, large water intake, and light stretching will all help.

That particular plan MAY work, but can also have the reverse effect, which is intense pre-exhaustion from training full body each time. Try it out, but I still stand by my specific hypertrophy routine.