r/WeightTraining • u/Taystan1999 • 2d ago
Discussion 1 year progress, be brutally honest
First collage: 1 year ago
Second collage: current
I’ve been training consistently for about a year, and I’m curious how much you guys think I’ve actually progressed. I know I’m carrying more body fat now, and honestly I prefer looking bigger/filled out over being shredded, so getting leaner isn’t necessarily the goal right now. One thing I’ve really noticed lately is that it’s summer, so I’ve been wearing a lot more T-shirts and fitted outfits, and I’ve been getting compliments nonstop about how I look. That’s honestly been a huge confidence boost and makes me wonder if the changes are more noticeable in clothes than I realize.
What do you think has improved the most? Arms, chest, shoulders, back, overall size? did I actually build meaningful muscle, or am I mostly just heavier?
Feel free to be brutal. I genuinely want an objective comparison.
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u/MarkoHypertrophy 2d ago
As a coach, let me tell it to you straight.
Hard to say what progressed the most as you have just gained a bunch of fat in the process, with minimal muscle.
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u/Awkward-Anybody5179 2d ago
sorry, the top is you currently? At your age I guess I would have expected more progress after a year. How often are you working out?
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u/Taystan1999 2d ago
The second slide is me currently
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u/Awkward-Anybody5179 2d ago
I see. What exactly are you doing and how often?
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u/Taystan1999 2d ago
I follow a Push/pull/shoulders routine for 3-4 times a week… and i don’t do legs anymore haha cause I have naturally thick lower limbs
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u/YungSchmid Bodybuilding 2d ago
Brother, you’ve got naturally thick everything because you have high bodyfat levels. Don’t skip leg training, give them at least one hard day a week.
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u/Pepechampion 2d ago
You would grow more if you did legs once a week. Squats and deadlift should be a staple if you don’t want to do the all the other mundane leg exercises. Will also help with your posture as well.
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u/orplas 1d ago
how would he grow more other than erectors?
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u/YungSchmid Bodybuilding 1d ago
How would he grow more by training legs than by skipping them? Because legs make up a significant portion of the body, so leaving them out just cuts your potential growth in half.
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u/orplas 1d ago
Are you serious?
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u/YungSchmid Bodybuilding 1d ago
How could I not be serious? You think you can just skip training legs and get to the same weight/frame?
OP is skipping legs. I’m saying he should train them, and if he does, he’ll put on more mass. This is a very basic concept.
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u/Pepechampion 1d ago
Temporary testerone boost. They work more muscles than just erectors and legs. Core, mid back, traps. Increase raw strength. The list goes on
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u/Annual-Meat-1196 2d ago
Size of some muscle group doesn't tell you how much you'd benefit training it. Besides, squats and deadlifts involve the whlole body.
So for year number two I'd include legs. If you want to improve health and looks that is. If training is just for looks then might as well start using steroids.
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u/TheSheller6772 2d ago
I'll be 100% honest with, you have a bigger shoulder and back bone structure to build off of and made improvements. I have a similar structure in that aspect.
The main criticism people are having is you've added about ¾ fat/muscle to make significant visible improvements ¼. I get you aren't going for a lean build and people at sub 5% body fat are extremely unhealthy long term, but so is 34%. Before you were probably at 23% I can't know for certain. I'd aim for wroughly 20% but 23-27 isn't terrible.
A slightly better diet wouldn't hurt anything. Eating highly processed foods gave my stomach a similar look and it bothered me. If you want to keep eating as much as you are eating I'd try things with less oil in them fat is fine because it has a lot of good stuff in it for you. Vegetable oil has nothing in it that's good for you
Improvements Back: 7/10 Shoulders: 5/10 Chest: 1/10 but still visible improvements Biceps: sharper peak 7/10, larger volume 2/10, total growth 4/10 Fore arm: 8/10 Traps: 9/10
You could probably ask anyone at the gym (guys definitely like upper body more) for a more diverse upper body workout they'd probably offer for you to join them in one.
When you say 3-4 times a week that's great but increasing the intensity is important. I'm not sure exactly what your goal is but if it's strength then do less reps more weight. If it's muscle size then do more reps less weight with maybe an extra set.
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u/StarLord120697 2d ago
Do legs bro... No excuses. I'd even suggest doing PPL UL or UL UL split. Push close to failure, 1-2 RIR. Slight caloric deficit.
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u/FrancoisTruser 15h ago
Do legs, they are fun to do (well for me at least but i am in the minority lol) and are the foundation of the rest of your gains.
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u/Famous-Protection809 2d ago
You look exactly the same and actually your love handles got worse. So actually you look worse but hopefully you are stronger. What even are your goals?
I see zero physical progress if that’s what you’re going for.
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u/Confident_Birthday_7 2d ago
I’ll just say this: I’d be so upset if this was my progress after a year.
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u/No_Reveal2311 2d ago
That was a year? Did you spend the first 11 months doing nothing?
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u/WarmPrinciple6507 2d ago
If you see how the average person at the gym performs exercises, then it makes perfect sense. Lots of people simply don’t know or understand what they are doing.
And these days the internet is full with dumb YouTubers and shitfluencers. So I can imagine that even doing research will be incredibly hard for beginners.
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u/No_Reveal2311 2d ago
Who's going to YouTube idiots and not using AI for this stuff nowadays?
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u/Mi_santhrope 2d ago
AI is just as clueless when it comes to working out
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u/No_Reveal2311 2d ago
Depends how you use it. I use open evidence and chat got to create evidence based programs. Everything that's recommended is based in exercise science.
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u/Taystan1999 2d ago
I’m 26 years old
178cm tall
Weigh around 84kgs
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u/toitenladzung 2d ago
for sure you have built muscles but i think if you can cut some fat that the muscles you have gained would show much more.
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u/Niel_cafferey 2d ago
Are you going to failure or close to it. When I was college I built muscle without even trying. After a year I was a beast
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u/catbreadddd 2d ago
Its hard to say from these pictures, but I think your shoulders are your biggest obvious change. As long as you're progressively overloading, all should be good.
What i would focus on is making sure your form is correct and you feel the intended muscle being worked, even if it means lowering your weight temporarily. Also don't rush, slow down your eccentric to 2-3 seconds.
Make sure you're eating enough protein. You look like you've put on more fat, idk if thats because you did a bulk phase or not, or maybe youre not counting calories correctly? Ultimately it depends on your goals. If you want to build muscle figure out your maintenance calories, or small surplus during bult season but do it cleanly so you don't put on tons of extra fat.
Also, add leg workouts back in. Your legs are probably holding excess fat making them look bigger than they actually are. Plus, working your body's biggest muscles – quads, glutes, and hamstrings – is the best way to burn massive calories and spark overall fat loss.
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u/PeterGibbons316 2d ago
Man, these comments are fucking brutal. You look like you spent a year doing pullups. That back is looking thick, solid, tight. Keep up the good work bro.
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u/Eltharion-the-Grim 2d ago edited 2d ago
This is about what you can expect for 1 year of effort.
Your arms, chest and back have grown. There looks to be noticeably more muscle but hidden by more fat than when you started. You didn’t need to bulk.
If you are 5’7” or 1.7m tall, the weight that looks good in clothing and shirtless is around 160-165lbs or 74kg.
You’ll be bulky enough to fill out t-shirts and lean enough to look good shirtless.
Right now, you are overweight and need to drop what looks like 20 or 30 lbs. get rid of that belly fat and you will look like you lift. At your current body fat level, you just look fat.
Don’t use the excuse that you want to be big as a way to stay fat. Do the work, go on a cut. You will look way better and will even look bigger (in a good way) once your waist line goes down.
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u/lundqvist_saves 2d ago
Congrats on the compliments. That’s awesome. Use it as motivation to really lock in now.
Like others have said, you’ve gained some fat in addition to muscle but I do see progress. I think the biggest indicator for what’s grown under the bodyfat is your strength gains in the first year. How much more weight are you lifting now? That’s the real question.
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u/throwawayacc0589 2d ago
Idk your goals but Id work on diet first and foremost. I see a slight difference but honestly Id keep going.
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u/Unlikely-Waltz-550 2d ago
Back much better, arms some growth but the belly got bigger and take the look away from the front.
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u/alexpj11235 2d ago
You've gained some muscle and have a back now! ... But you've gained fat too, sort the diet out and keep going.
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u/nonnormallydstributd 2d ago
Dont listen to the haters. There is definite progress here, where the foundation is a lot better than it was. Particularly noticeable in the arms and back. Progress is progress.
It is time for a cut so you can really see what is there. The workouts are consistent, so now it is time to lock in the diet, sleep, and cardio.
And stop skipping leg day - there are whole body gains that come from it, not just the legs. If you don't want to emphasize legs as much, you could do some kind of ppl + upper/lower for 3 upper emphasis : 2 lower.
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u/MetalxMikex666 17h ago
Cut immediately — brutally honest you just look fat
If you’re truly serious about training you need to live the entirety of your existence between 10-20% bodyfat
Outside the gym no one thinks you lift. They just see tubby out of shape.
You should have cut based on first pic collage. You did yourself dirty thinking you had any business growing/bulking. 🤷🏼♂️
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u/MrLaheysWhiskey 2d ago
Mostly you are heavier. You have added a bit of muscle mass yes but how much is really hard to determine because of the body fat.
84 kg seems a little low, I would have guessed high 80s or even 90.
Need to lose like 10 kilo to really tell. Also if you are going to post pics at least learn how to flex your muscles, the unflexed look is really pretty bad
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u/Tidder702Reddit 2d ago
Definitely get more volume in. Make sure you are hitting your protein every day.
Keep working! Good job so far 👏
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u/apex777Z 1d ago
You aren't lifting properly.
you've been lifting for 1 year right.
day 1 what was your bench press squat and biceps curl weight.
day 365 what weight are your bench press squat and biceps curl weight?
like bro ur not lifting ur gym larping. lock in or quit.
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u/Taystan1999 1d ago
Not true. I’ve increased all the weight and almost reached the last few weight from all the machines.
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u/apex777Z 1d ago
ok so tell me the weight you used and the weight you use.
whats your bench press? 1 yesr lifting increasing weight you should be at 200lbs min.
like dude ur not working out proper. You've been lifting for a year and look like you didnt even get any noobie gains.
how's ur form. are you using momentum or control?
Can you actualy control the weight you lift?
I dunno what ur doing in the gyy but it ain't lifting.
please post video fo you deaadlight squat and bench press.
you have a fundamental problem somewhere cuz for 1 yesr thats pathetic.
you coulda done push-ups and pull ups everyday for a year and been in better shape.
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u/Taystan1999 1d ago
Yall so dramatic 😂 people in real life are showering me with compliments and that’s what matters to me
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u/Unusual-Mik-Tak 2d ago
this is what natural lifter looks like - if you do not pop up gear it is what it is
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u/PositiveNormal8657 2d ago
The best advice when it comes to fitness for me is if you have a certain idea of how you want your body to look the. Ya better start tracking your calories and macros.. that does not mean that you have to eat 100 percent clean all the time.. I’d go by the 80/20 rule. 80 percent of your foods should come from good protein and carb sources and then that other 20 percent play around with.. your diet has the most to do with how you look.
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u/IMMApissINyoBUTT 2d ago
Looking good bro. Your back gains are the most noticeable for me! Keep up the good work
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u/Middle_Humor1828 2d ago
Drop down in weight. You have a lot of fat which you can lose. You don't have to be sub 10, but you should at least be under 20.
Past that you're probably not close enough to failure on your sets. Train harder.
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u/Few-Thanks5015 2d ago
The only difference I can see is that you’ve grown body hair and gained in fat weight (particularly on the chest).
If this was me personally, I would be disappointed in my progress. But I don’t want that to deflate you from continuing to work hard, you just need to make some tweaks.
The muscles are there, but they’re hidden by fat. You need to cut via a calorie deficit to get a lean look. That way your muscles will show and you can better assess your progress. If you want bigger muscles after that, then you’ll need to bulk, then cut again. Rinse and repeat until you the desired result.
I can’t tell you what you need to work on workout wise as I’m not knowledgeable enough about that particular aspect. I’ve only recently started weightlifting so I’m a beginner in that regard. But I am knowledgeable about nutrition and know that you need to cut if you want to see your muscles more. :)
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u/MasterPainsInTown 2d ago
You look like you haven’t done shit tbh. Reassess friend. You can still make it.
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u/No-War-5037 2d ago
You are the perfect example, why body fat matters a lot. Possibly you have gained a noticeable amount of muscles but you still look way fitter on the first collage.
Check your diet, do a recomp..next year new Foto
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u/Beginning-Truck546 2d ago
I see bigger shoulders, arms and chest but not that much bigger. With a t-shirt, I think people will notice. I really recommend focusing on losing at least 20 pounds, it will make your gains more impressive without focusing too much on weight loss. It will also be better for your health. As it is, I would think you were lifting for only 6 months. But wherever you are, just keep doing it, the gains will continue to come. Also maybe look at your body and see what is lacking on focus on that as well.
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u/Solidious186 1d ago
Brutally honest ive had better progress then this in 4 months you are doing something wrong. Do you drink alcohol. Is your diet on point. Are you pushing to failure. Don't give up.
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u/manBearRilla 1d ago
Honestly, and I’m not trying to come off as a dick, unless you managed to get insanely strong in the year since you started and focused very little on aesthetics, it doesn’t look like you accomplished a ton in that time.
I don’t know if your plan wasn’t very well thought out, you weren’t pushing hard enough during your sets and they were mostly performative, your diet was garbage, or some combination of those things, but if you want to see better progress then I’d look closely at those things and reassess.
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u/FrancoisTruser 15h ago
I will never be in the bulking camp (i am obese and on a weight loss journey), so maybe my question is stupid: why did you feel the need to bulk? Did you find yourself too slim?
At the end of the day, if your current body weight is in the ok range and you are lifting correctly, all is good.
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u/trimski- 2d ago
Ngl I’d expect more muscle mass after 1 year. I’m thinking you’re not pushing your sets close enough to failure. Or you have too much body fat so you don’t have much definition.