dude i am 6'4" 248 pounds 3.7% body fat u must work on the f basics - Squats- im talking butt to ur heels sissy boy and this will help relase natural body growth hormones , Bench -not jsut flat incline is better for overall fullness, military press - never forget this, and off coures the best for last the deadlift. This will help u be sttronger over all. Do these 4 exercises if u want real muscle.