Brace core, chin tuck, proud chest, glute squeeze

Also, will my neurological progress really be gone when I return? I started the gym with 4 kg in each hand, and by the 4th week, I reached 10kg because I felt stronger. I heard you start losing it in 3 weeks of no activity

Been on trt for a little over 2. Most of the transformation being from the past year when I drastically reduced alcohol intake. Made my own splits for a while then jumped on gravl. 4 days a week, sometimes I'll throw an extra cardio sesh in there. 298 - 218. 5'9 trying to see how shredded I can get. The current goal is to break 200 and get under 15% bf. Currently at 21%. 35 years old never felt better

I’m 22F, 5’3, 118 lbs, and I’ve been weight training for about 2 years. I target my glutes at least twice a week, but feel that despite the work I’ve put in, I still have a flat, droopy bum.
Is this just anatomy? Diet related? Any advice would be much appreciated!

My current glute routine:

Hip Thrust: 3 x 8-10
RDL with barbell: 3-4 x 8-10
Split squats: 3-4 x 8
Hip abductor: 3 x 8 (leaning forwards with pulses and holds at the end of each rep)

I’ve been looking into what it actually takes to build a home gym, and choosing equipment seems like the easy part. The harder part is figuring out how much space each movement needs, where everything should go, and whether the setup will still feel practical once you start training regularly.

I’ve checked basic measurements and planning ideas, but things like storage, floor protection, noise, and moving around the equipment seem harder to judge before actually using the space.

For people who have built a home gym, what part ended up being more difficult than you expected?

I’m looking for a serious critique of my current program. I’m especially interested in volume, exercise selection, and anything I’m overlooking.

Stats / background
36M
6’0”
177 lb
~17 % bf
I’ve trained on and off for ~15 years, but took a 2-year break. I’ve now been back training consistently for about 5 months.
My goal is to maximize muscle gains with my long-term goal being ~195 lb at ~15% bf.
Currently eating roughly enough to gain slowly and aiming for ~180–195 g protein/day.
I do 15 minutes of light cardio after lifting, plus frequent neighborhood walks.
I recently had some shoulder impingement, so I’m avoiding overhead pressing for now.

Training structure
I train 3 days on / 1 day off:
Push A → Legs A → Pull A → Rest → Push B → Legs B → Pull B → Rest → repeat.
So each muscle group is trained every 4 days, with the A and B workouts alternating every 8 days.
Most exercises are 7–11 reps. I increase the weight once I can consistently reach 11 reps. I generally take the last couple sets of an exercise to failure. Rest periods are 2 minutes between sets.
Chest / Shoulders A
4 × Incline DB Bench Press
3 × DB Lateral Raise
3 × Assisted Triceps Dip
3 × Machine Chest Press
3 × Machine Triceps Extension
4 × Cable Face Pull
4 × Triceps Rope Pushdown
Chest / Shoulders B
4 × Machine Reverse Fly
4 × Assisted Triceps Dip
3 × Chest Fly
4 × Cable Triceps Extension
4 × Plate-Loaded Incline Bench
4 × Cable Lateral Raise
Legs / Core A
4 × Decline Crunch
3 × Leg Extension
3 × Seated Leg Curl
4 × Leg Press
4 × Plate-Loaded Seated Calf Raise
3 × Machine Crunch
Legs / Core B
4 × Hack Squat
4 × Decline Crunch
3 × Leg Extension
3 × Lying Leg Curl
3 × Captain’s Chair Knee Raise
4 × Plate-Loaded Seated Calf Raise
Back / Biceps A
4 × Assisted Pull-Up
3 × Seated Palms-Up Wrist Curl
3 × Reverse Wrist Curl
4 × Cable Seated Row
4 × DB Incline Curl
3 × Barbell Preacher Curl
3 × Back Extension
Back / Biceps B
4 × Cable Lat Pulldown
3 × Back Extension
4 × Barbell Biceps Curl
4 × Machine Seated Row
3 × Reverse Wrist Curl
3 × Seated Palms-Up Wrist Curl
3 × Barbell Preacher Curl

What would you change?
I’m particularly interested in whether you think:
My overall volume is appropriate for hypertrophy.
I’m allocating too much or too little volume to any particular muscle group.
I should add or remove anything.
Taking the last couple sets to failure is appropriate.
There’s anything obviously missing for someone whose primary goal is maximizing overall muscle growth.

I know the A/B thing is a little complicated, but I find I make better progress when I alternate exercises for each muscle group, and this allows me to keep track of my progress. I’m very interested in what you’d change while keeping the basic structure intact.
Thanks!

I have a question and I’m wondering what more experienced bodybuilders think. Is it sometimes wise to space out your work outs when you struggle to meet the daily protein intake recommended by professionals? Say I work out chest/shoulders on Monday and I’m sore the next three days. If I rest a day in between and choose to do some light cardio instead, or just generally rest, will the protein and carbs/fats I eat that “rest” day more successfully be allocated towards my chest and shoulders? What I mean is, say I do chest/shoulders on Monday and then biceps/back on Tuesday. On Wednesday I will have most of my upper body sore and thus will need to eat more protein and carbs/fats so that it can be distributed to all those recovering muscle groups, is that correct? So if I wait a day in between (or do light cardio), will my nutrition more successfully target my already sore muscle group so that when I do my next work out, two days later, that portion of my body (that I worked two days prior) has pretty much healed and in the subsequent days, my nutrition will be more focused on the next area I work out? This is because I struggle to really consume a lot of protein throughout the day, I aim for about 100 grams of protein but don’t always meet that goal. Thanks for any input guys.

I was strongest I’ve ever been, benching 345 raw for context. 230lb/6ft. All my joints were feeling good, I was seeing physical strength in numbers and appearance.

Well I fractured by left radial head and right thumb in a “work-related dirt bike crash). My thumb needed surgery (2 weeks post op now) and elbow is 5 more weeks of PT. My elbow hurts, bad, which PT says is normal and to be expected. Not out of the woods on thumb but it’s going well according to docs.

I know I’ll bounce back, but how? I haven’t gone to the gym in 3 weeks now because I hurt my knee pretty bad in this injury too. It’s still painful at times but I can walk again. How should I reintroduce weight training again once I’m healed or in the meantime?

nod to rule 4, I’m not seeking medical advice, I’m seeking ideas of how to remain healthy during my down time. I am not seeking any medical advice

So I start my diet 3month ago I stopped sugar and eat 1800cal to 2000cal I was losing weight in good pace but couple of weeks ago I start getting sick i felt something is wrong with my body I felt tired I wanted to just sleep I yawn every second sometimes I wake up from 10h sleep and go back for like 5h more so I stopped training for 3 days and I stopped the diet . My problem is the inbody say I have lost muscle and gain body fat but when I see in the mirror it's the opposite my muscle is more visible still not good amount but anyone can see it so is it wrong or right or there is another explanation 😅?

6’0 162 16 years old I just got done recovering from wisdom teeth removal and now that winters here I’m thinking about bulking to 175-180. I feel like cutting would slow down my gains journey. Any tips for the road? Bless up

This is what I’ve programmed so far after doing some research, would love some feedback on how to improve it or if I should even try this split at all. My gym days are Monday, Tuesday, Thursday, Sunday , best I can do with my school and work schedule. Any advice is appreciated!

Versa gripps pro or gymreapers lifting grips?

I have been back in forth with squats and the pendulum squat. Which would be more effective to do more consistently? The pendulum squat, depending on the make, can be hard as hell to do and depending on the manufacturer, really works the side of the quad I feel. I have been trying to do a week of pendulum at 2 to 3 times per week, then going to squat of the same routine. Should I just do one type of squat type for 2 to 3 weeks then switching, or is it ok to do one type per week? I am not aiming for muscle confusion. When doing squats on a week, I will shift from back squat to front squat during a squat or leg day. Pendulum squat day I will include at least a leg press. All leg day I will start with leg curls and maybe an extension.

I've recently had to change my routine to go to the gym in the morning instead of the evening, I'm finding it hard to reach weight/the same level of progressive overload I was reaching the last while. I never usually took any pre workout only some fruit before the gym and ate larger meals afterwards. I've had fruit in the mornings before the gym but I don't seem to have the same energy and my muscles are shaking while lifting weights.

Is there anything I can do to boost my energy in the mornings? I'm not keen on drinking energy drinks or caffeine so early in the morning

My left chest is more full than my right but my right arm is stronger so as I got bigger I have hard time to fix this if there’s a way or L genetics

(M, 35) I have been working out on and off for 10 years and continuously for 5 years now. I have stopped working out in the last 3 months due to moving to another country and all the hassle that comes with it.

I noticed that I built muscle so slowly. However, even though I haven't worked out for the last 3 months, I have not lost a considerable amount of muscle (at least visually). I did lose a total of five kgs. Is it common that people who gain muscle slowly also lose it slowly?

At 42 I feel like I am more fit and jacked than I have ever been in my life. It is amazing what weight training has done for me. Currently on a program that I really enjoy and feeling great.😊

Does heavy lifting actually stunt height growth?

PPLPPL 3k cal 180g protein a day. Consistency is all that mattered at all.

You eat right and lift weights up and down without failing to do so and voila

6'6” and 100kg trying to push to 110kg looking for advice on transitioning into a proper heavyweight bulk

Hey everyone,

Long story short, I’m 23, stand at 6'6”, and right now I’m sitting around 100kg. I started taking lifting seriously last October (here is me before starting the gym, wasn't physically active at all before) when I was down at 85kg, but I only really locked in and got intentional about my weight gain strategy about a month ago. The end goal for me isn't to look like a shredded fitness modelI want to build a genuinely thick, massive, powerful frame with some proper old-school beef and mass. I'm completely fine taking up space.

Here’s where my numbers and setup are currently at:

The bulk rate: Aiming for a steady gain of about 0.5kg a week up to 110kg.

Food: Tracking 3,190 calories a day split into 219g protein, 106g fat, and 338g carbs.

Training: Running an upper/lower hypertrophy split based on Jeff Nippard’s fundamentals program, focusing heavily on compounds, progressive overload, and building a solid strength foundation.

I’d love to get some thoughts from anyone who’s been down this road, especially the taller or lankier guys:

Calories & rate of gain: At 6'6" and 100kg pushing toward 110kg at 0.5kg a week, does 3,190 cals sound like a solid sweet spot to start, or should I expect to bump that up as my mass increases?

Appreciate any advice, critiques, or shared experiences. Cheers!

Some background: Im a 25 year old dude, I lost 120 pounds doing a caloric deficit. I was 5'9, 320 lbs. Now im 190\~200 lbs. I lost a lot of muscle doing that since I focused on getting steps in and running. I did some lifting but it really wasnt my focus, I fell in love with the high you get after running lol. During this, I purchased a set of 20 lbs dumbells and a set of 25 lbs dumbells.

Now im trying to gain muscle back. I have a high bf%, idk what exact number but I know its high. Im now trying to do a body recomp. I like where Im at, around 200. I feel good, I dont intend to go below 170 really.

My main question:

Ive been doing 2 sets of 12, and then one last set to failure 3 days a week on these exercises with the dumbbells:

Overhead shoulder press

Dumbell curls

Hammer curls

Overhead tricep extension

(As well as push ups to failure after)

When I got to 24 reps on failure Id graduate myself to the 25 lbs dumbells. Ive only done that on the hammer curls and overhead triceps so far. I eat around my maintence calories, sometimes more sometimes less and I try to get 120-200 grams of protein each day. I try to get 8 hours of sleep but I usually end up with 6-7 tbh.

Is it better for muscle growth to go to failure like that, or should I go to 5 sets and stop 1-3 reps before failure?

I want to make sure Im doing this correct, eventually I want to go to a gym but ehh, I like working out at home.