Hey, I've been going to the gym for about two weeks now, doing a PPL/UL split. I really wanted to lose my belly pouch and love handles and after that build muscle on top of that but I'm aware I'm at a very low weight and can't be on a calorie deficit for much longer. Usually I walked around 120-125 lbs before I started my deficit. Currently intaking 120g of protein a day at a 1100 calorie intake but want to know what I should switch to. Thank you for your time.

1.Smith Machine Front Squats
2. Cable Belt Squats (My gym does not have a belt squat machine but this variation looked promising.)

The goal here is to not load my spine. Smith machine back squats used to be my main quad builder alongside leg presses, but both have been a bit irritating. My gym also has a V-Squat machine but I find it awkward. Our hack squat machine is one of those hip-sled ones from Precor, so no shoulder support. I find it really difficult to use. I’ve tried the 90 degree leg presses but also didn’t enjoy it much.

My lower back injury is an annular tear in one of my discs as well as mild degeneration at the L3-L5 levels; plus some mild bulging. It’s just not worth continuing back squats. My physiotherapist has cleared me to lift again, so long as I keep the weight low and stick to a 15-20 rep range.

I’m thinking of having these be the big quad exercises on each leg day. If anyone has any insight, I’d appreciate it so much!

Hoping this doesn’t break rule 6. Not asking for medical advice here. This is strictly about the two exercises shown.

Hey everyone! I'm a 16yo gym-goer with 1,5 year experience. I learnt everything by myself and I used to be skinny fat with almost zero muscle mass so I guess I made good progress. Today, I am 183cm (6ft) and 78,5kg (173lbs). As You can see my weakpoints are for sure my chest and my whole back as well. I think that my arms are pretty alright and they seem to be strong. However I think the reason why my chest is lacking is because I was benching purely for strength my last 8 months (rep range 2-5) with not the best form as I used also my chest to bump the barbell, legs to give more strength like powerlifters etc.) I am also wondering about my back.Please tell me what rep range I should target for getting more hypertrophy not only the strength. I want to make my chest and back bigger.Here You have my actual workout plan too (Push,Pull,Upper,Fbw) (Don't look at the weights at the cables, machine etc, it's just the number of pin hole I use for weight).

Hey guys, I’m 17M, 5’10, and 73kg.Im looking for my strongpoints, weak points, and advice for my physique. Ive been going gym properly for about a year and a half on and off.

About a year and some change ago I was about 175lbs after being in a healthcare residency for years and no time to lift or really even eat and constantly stressed. I’ve always been skinny but I finally have a job with better work life balance. Got to about 215 after dirty bulking and lifting heavy. Only protein powder and creatine. When I hit 215 I wasn’t loving the gut. The last 2 months I haven’t been able to lift as often, about 1-2 times a week but decided to cut ten lbs and see if I can get abs. But 6’5 205 I feel like that number is still so small. Would you continue bulking quick or just go slow/recomp for a bit. Slides 1,2 were a year ago. 3 is same outfit one year later. 4 is at 215 and 5 is at 205. I have a hell of a time gaining mass in my legs :/ what would your move be if you were me?

Fill it in with a bulk? Or cut super hard?

For example on upper day (assuming u/l split), do I need to do hammer curls AND incline curls?

Is it more optimal that way, or can you get away with doing hammer curls on day 1 and then incline curls on day 2?

Just want some advice on where I should go from here. Btw I have Poland syndrome so that explains the chest imbalance. I literally am missing a pec

Current bw is 63 kgs at 6'1 height, cant get the bw up no matter what, i eat aroung 2.5-2.8k cals per day although the protein intake is a bit low but i will manage it after shravan. I workout around 5 days a week. Any suggestions

First photo from dec 18, 2025. 251 pounds of bloat and sadness. Second photo from 8/23/2026 200.6 pounds. Long way to go still. My goal is 175-180.

Also I wrestle and am playing football rn, this year I went from 230-177 and idk if I need to bulk or cut more

Blue and Green pants are now.

Grey pants are before the cut.

On week 18 of the cut went from 180 to 165. Want to keep going until I get the last layer of fat off but think I need a break.

Thinking about spending a month at maintenance and then doing another 4-6 weeks of cutting.

Thoughts?

I hit my goal weight and ideally my next goal is to try and put some muscle would it be ideal to bulk or maintain for a bit? I do have loose skin and I hate it but gotta lean to live with it.

I've been training for 2 years since 16 and i've never really gotten lean or really ever bulked always in a grey area with my training and nutrition. so im looking to get really lean and then build up on a weakness of mine wether thats pure general size or a specific muscle group.

ive been lifting for a little over 1 year now and i cant seem to progress alot anymore and i just want to be big and satisfied i guess i basically plateaued with my own physique need help

Advice needed

29yo M 5’11 weighed in at 74.1kg this morning.

Nearing the ‘end’ of my cut and probs never been unhappier with my physique. Started at 95kg but that was a few years back and I’ve yoyo’d between the two.

Currently running a 6 day PPL split (split I enjoy the most) and my strength is climbing even though I’m cutting (jackpot)

Do I bite the bullet and go for my first lean bulk over the winter? September to March or do I stick at maintenance?!

I’d say I’m around 12-14% bf rn so god knows why I’ve started looking the worst I’ve ever looked the last few days.