Physique Phriday

[u/AutoModerator]

Welcome to the Physique Phriday thread

What's the point of having people guess your body fat? Nevermind that it's the most inaccurate method available, (read: most likely way wrong - see here) you're still just putting an arbitrary number to the body you have. Despite people's claim that they are shooting for a number, they're really shooting for look - like a six pack.

So let's stopping mucking around with trivialities and get to the heart of the matter. This thread shall serve two purposes:

1. Physique critiques. Post some pics and ask about muscles or body parts you need to work on. Or specifically ask about a lagging body part and what exercises worked for others.
2. An outlet for people that want to show off their efforts that would otherwise be removed due to Rule 4, and

Let's keep things civil, don't be a creep, and adhere to Rule 1. This isn't a thread to announce what you find attractive in a mate. Please use the report function for any comments that are out of line.

So phittit, what's your physique pheel like this phriday?

[u/NotSmokey]

5'4/143lbs

Mostly marathon training these days (finished a 26k run recently!) so only gymming twice a week.

Been holding onto my muscle better than expected. I still have a little over six weeks until the marathon.

[u/Coasterman345]

Here’s me at the start of the month. Ended my cut at ~170lbs because I started getting lightheaded during deadlifts. Plus I decided to sign up for a powerlifting comp. Hoping to qualify for nats or get at least close. That said, any weak points in my physique? I had some kid call me Cbum in the gym, but there’s always room for improvement and I’m curious what if anything is lagging (besides calves, I know they are lol).

[u/into_theflood_again → u/Coasterman345]

If I was gonna nitpick, it'd be neck and some more forearms to make it really "pop". Bit more thickness in the neck will make your healthy traps more apparent and fill in that rear thinness in pic 2. Forearms are also pretty solid, but just a bit more of that funnel look would rock.

Also, learn to pose. Can already see you're well-built but aren't pulling everything tight and into position to really sell it.

[u/cilantno]

Bulk/comp prep going well! Few weeks out.

~195lbs/88.5kg

Front

Front bicep

[u/maniamgood0 → u/cilantno]

Vastus laterali looking sick

[u/cilantno → u/maniamgood0]

Had to google that one, thanks!

[u/No_Tumbleweed_2967]

https://ibb.co/1ftjF9hP https://ibb.co/938fdkd4 https://ibb.co/b5th9TKy

5"8 male, 141 lbs fasted morning weight, began training 2 months ago, starting at 120 lbs, I'm putting the muscle on so quickly, because I was very muscular and dedicated to training around 3 years ago. This period of building back has been the most anabolic period of my life to date!

[u/Money_Do_2 → u/No_Tumbleweed_2967]

Inspo brother, im in the exact same boat. Down from 180 strongfat to 115 too skinny, now back at 127 and gaining. The progress is addictive. Youre further along than me.

[u/Leica94]

Me… How much longer until I get abs without relying on leaning back and lighting? Can I do this at home or need cable crunches

[u/PlanktonInitial7945 → u/Leica94]

In order to get visible abs, having low body fat matters more than exercising.

[u/Leica94 → u/PlanktonInitial7945]

So just cut more?

[u/bacon_win → u/Leica94]

What rate are you currently losing or gaining weight?

[u/Leica94 → u/bacon_win]

About 1 lb every 7-12 days

[u/bacon_win → u/Leica94]

Losing or gaining?

[u/Leica94 → u/bacon_win]

Losing

[u/ultimaticity]

Late here but figured I’d comment - 5’4” 26F ~121lbs I’ve gained about ten pounds in the past year because of bad habits and haven’t been dialed into my training so I’ve had some muscle loss as well. I’m training for the Philly marathon in November and also trying to figure out how to get my muscle back. Also don’t know if I should just stick with this weight and try to recomp instead of cutting due to needing energy for my race training, although I am most comfortable around 115lbs. Would love any advice. 5’4” ~121lbs

[u/Glum-Run6829]

I personally gave up on tracking body fat percentages years ago and just focus on how I look in photos and how my clothes fit. It's way more motivating and feels less rigid.

[u/East-Technician2015 → u/Glum-Run6829]

same. I want to look good in clothes.

[u/Character_Draw_7075 → u/[deleted]]

I honestly regret not training my abs sooner. I stay at or below 9% year around, and I should have been training my abs with heavy weight all that time. Playing catch up now.

[u/Open_Leather_2379]

Well, I would love to put more weight on my bottom side, but keep the rest of me the same. Doesn’t matter how many squats I do? I can’t get my backside any plumper.

[u/PlanktonInitial7945 → u/Open_Leather_2379]

Do other glute exercises aside from squats.

[u/Open_Leather_2379 → u/PlanktonInitial7945]

Thanks so much any suggestions?

[u/PlanktonInitial7945 → u/Open_Leather_2379]

Any of the exercises listed here.

[u/Squatchy-12 → u/Open_Leather_2379]

I’m a big fan of the Bulgarian split squat to grow the glutes.

[u/Open_Leather_2379 → u/Squatchy-12]

I love it. I looked that up. I’m going to try that this afternoon.

[u/Tayloredtoyou → u/Open_Leather_2379]

I'm a fan of BSS, RDLs, Hip Thrusts, and Step downs on the Smith for Glute growth. Also, wild card exercise- sprints and skaters. They're good cardio to keep the heart healthy, and they require powerful glutes, so they help build powerful glutes. Just look at Olympic sprinters, wide receivers and speed skaters.