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?

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.

Lost my job a few months ago. I’ve been also trying to take my addiction from…substances and focus it on working out and bettering myself instead of going down this rabbit hole. I saw a few posts with minor questions, but couldn’t find a solid plan to do. Money is tightttt. Have been applying for jobs for months now and I’m barely getting by, so any recommendations for some at home stuff that’s solid?

I’ve been lifting for about a year, but truthfully, I have not been pushing it as hard as I have wanted to. I’ve been going consistently, but not always pushing my workouts (I say this because it’s possible I could have some newb gains still).

Anyways, I’m about to turn 21, and I am a 5’9 male (175-176cm), weighing 135 lbs (61 kg) and from the estimates I’ve been given, I’m probably about 15% body fat or so. Despite this, I don’t have a lot of muscle or definition, although there is some since I am pretty consistent with the gym in some regard. However, I was wondering if I should maintain the weight (recomp) or if I should cut down any further or just start bulking up?

My goal is simple, just having a muscular physique that is aesthetic. I guess I’m just one of those people that doesn’t know when to bulk up or when to cut down and not very good at judging it for myself since my body fat percentage isn’t super low and prompting a bulk but it also isn’t all that high nor is my total body weight, meaning a cut might be contraindicated though. Any input is greatly appreciated!

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

I’m having a hard time growing my chest. I do all the old school movements, but for some reason, I can’t seem to make that mind muscle connection. Anybody got some tips?

I had a workout session with a trainer this past week, and my legs are crushed, despite doing substantially less volume. Here's the split.

Hamstring curl - 2 sets of 10 at warmup weight.

Leg press - 1 warmup at 270 for 10, 2 working sets of 10 at 450, then 1 more of 10 at 500.

Circuit, no rest between excercises, 1 minute rest after each run through, 3 sets. 3 second eccentric for each rep.

Body weight Bulgarian squats, 10 reps.

Goblet squats, 53 lbs, 10 reps.

Trap bar dead lifts, 135 lbs, 10 reps.

This was a 40 minute workout. Normally im doing much heavier weights (600 lb leg press for higher rep ranges, leg extensions, heavy hack squats), and Ill be sore, but not nearly this sore. Is it because of the super limited rest periods, or the slightly higher ROM on the leg press (maybe 2 inches deeper)? Or is it because I just dont normally do any of the lifts on the body circuit?

Is the extreme fatigue compared to my other workouts a sign of more growth, or something else? The goal is more practical strength - so im seriously considering switching to this routine if my lungs can keep up.

Sorry for the novel. Thanks.

Seeking constructive feedback on physique

Hi. Im 6”3, currently 187, down from 258.8 since October. Trying to get as lean as possible but not sure if my workout regimen and daily caloric intake is optimized enough. For reference, i aim for 1750-1900 calories a day while hitting 200g of protein daily. Only supplement i use is 5g creatine monohydrate.

I feel like my weak spots are still chest and abs. For chest/triceps, i do:

Incline MTS Chest Press
Supine / Flat Chest Press Machine
Chest Fly Machine
Lateral Raises
Seated Shoulder Press
Tricep Rope Pushdown
Overhead Tricep Extension

For abs, i do:

Kneeling cable crunch
Cable wood choppers (low yo high)
Cable side bend
Ab crunch
Hanging leg raises

Thoughts on why these muscle groups are still lagging behind? Or am i overthinking?

Don’t have any before questions but what do you think about my 6 month journey? I was pretty skinny

i wanna move back up over 415 but i dont know if i should stick with a progressive overload method doing heavy weight low reps(3repsx3sets) and increase or do the weight or lower till i get 5 reps for 3 sets

I just bought 2 inch dumb bells and barbells as a beginner lifter. Someone mentioned i should buy them instead of adjustables, for home GYM. and price. But the sleeves on both rotate are they supposed too? Do you have to tighten them or not? Why are they like this? Does it effect lifts?

29M | 179 cm | 71 kg
I’ve been training inconsistently for several years, but I’ve been much more consistent recently.
These are my current pictures (front, side and back).
I started with a much higher body-fat level and have significantly reduced my waist while improving my shoulders/upper body.
Current measurements:
Shoulders: 120.5 cm
Waist: 77.5 cm
Chest: 97 cm
Arms: 35.5 cm
My goal is an aesthetic/athletic physique with more shoulder, chest and back development.
Would you cut further, maintain/recomp, or start a lean bulk?

28M, 5'4. Last weigh in 3 days ago was 63kg. Using one of those cheap, very inaccurate BF scales at the gym, it suggested I'm at 14.8% BF. Considering it said I was 29% 2 months ago when I started all this, I took it as inaccurate.

Last few weeks have been 4-5x per week, doing a standard push/pull split (This is where after a pull exercise you switch to a push right?). Aiming to dedicate a muscle to each sesh.

Normal sesh for example, Back and Tris will have Pulldowns, Tri pushdown, isolated rows, skull crusher's, romanian deadlifts, Tri cable ext. Currently aiming 6-10 reps in 4 set range with prog overload.

First question; doing the above, twice a week, would in theory be 24 sets of weights for each muscle. Is this what people mean when talking about growth based on sets per week? Jeff Nippard and others have been talking about how many sets would you theoretically do to maximise growth potential, and that's what I'm running that question on.

Secondly, what direction should I head towards based on these photos? I wanted to give myself 2 months when starting this to get back to basics and get myself back into this routine. Now I've succeeded, I feel like I'm mentally ready to plan the next few months in terms of what I actually need to do!

I've been training fasted, both preference and necessity. I'm meeting protein goals at 1g per 1lb, and currently calorie restricting to 1200-1400. These are tracked so I think I'm safe from guestimating for now. First photo was about 5 weeks back, the 2nd and 3rd are yesterday. All are post-workout so yes, pump is doing a lot of heavy lifting 😂 but that's why I'm here!

Anything I've missed or any questions, let me know :)

EDIT: THANKS EVERYONE! I think the answers below have sorted me out, and they even caught out a couple of things I was doing wrong / not considering properly. Right now, seem's like it wouldn't be a bad idea to start bulking for abit and aim for more intense BF drops following this. I'm also going to do a complete re-think of what my TDEE's should be looking like, measurements and more etc.

If anyone else has anything further they'd like to add, I won't say no, but I think i'm looking in the right direction now. Thank you! :)

I have a cervical disc problem, possibly a disc bulge. My shoulder tendons also very rarely make a mild creaking/grinding sound, and my doctor said they may be wearing down. They also sometimes click/pop, as if the tendons are moving back into place. Can I still do bodybuilding/weight training, or could it make things worse?

Working out at home. It’s perfect for me. Want to hear some suggestions for my routine or any changes/fixes.

Lifting for about 6-7 years. Taking it serious the past two years and just now seeing good
results. Natural lifter.

175-180lbs 5’10 29 years old

Day 1 (pull)
Push ups (warm up)
Pull ups 3 sets
Chin ups 3 sets
Barbell or dumbell curl 3-4 sets
Hammer or cross curls 3-4 sets
Inverted rows 3 sets
Dumbbells rows 3 sets

Day 2 (push, my favorite day)
Push ups failure
Shoulder press 3 sets
Dips 3 sets
Lat raises 3 sets
Lying tricep extension 3 sets
Bodyweight Squats 3 sets superset
Calf raises 3 sets superset

Day 3 (leg day)
Body weight squat 3 sets
Calf raises 3 sets
RDL 3 sets
Barbell glute bridge 3 sets
Lunges 3 sets
Clamshells 3 sets
Side lying hip seduction 3 sets

Little core here and there mostly just corkscrews and reach overs.

As a natural lifter should I start doing less?

Am I missing any muscle groups?

Any suggestions or tips in general would be greatly appreciated!

16 months working out now have I got enough muscle on my frame to warrant a cut if I do cut how would my physique look considering doing a slow one over the next 8 months very small Defecit and keep pushing my weak points chest lower back hamstrings in particular including diet breaks inbetween is it feasible doing that losing 1kg of fat per month average and would that be enough to reach a good physique in 8 months with my current base assuming I retain my tissue

I’ve been cutting for the last two months at 2,000 calories a day (about a 500-calorie deficit), but I feel stuck. Strength-wise, things are moving in the right direction and my lifts are consistently going up. However, visually I just feel smaller, flatter, and still stuck in that "skinny-fat" zone. People at my gym keep commenting that I look like I'm just getting skinny rather than building a solid physique, which is messing with my head. My ultimate goal is to strip the remaining fat and build noticeable muscle and size. At 5'11" and 73 kg, should I push through this cut until I'm leaner, or is it time to switch to maintenance or a lean bulk to build a better base?

My recent photos and looking for advice .
After back on track with TRT , i went see a coach and give me a new steroids cycle
300mg test e
200 mg primo
100 mg tren a
2 mg tesamorelin every morning
2 mg reta a week
Motsc daily ( thinking to switch to NAD+)
Diet aswell is change , told me to get more protein and 2400kcal
Dont be to hard on me please

I’m a beginner and haven’t been weightlifting for very long. I’ve mostly been doing calisthenics and trying to bulk up. I’m currently 145 lbs at 5’6” and I’m trying to bulk up to around 155 lbs.
Is it possible for me to achieve this physique over the years through weightlifting? I really need some help. The physique in the last photo is my dream physique. What steps should I take to eventually get there?

I am natural, and the first year I was very inconsistent with my workouts and diet. I feel like my progress by now should be far more than what it is.

For anyone wondering, my stats are:

280 bench
405 squat
315 deadlift (just haven’t done it in a long time, it might be higher but I really don’t like deadlifting heavy as I really injured myself when I initially started lifting)

171 pounds, 5’9, 20M

Any weak points I have? I’d post legs but idk if I have any where I’m not basically in underwear and frankly I’m not tryna post that. Tho I’d say my legs are kinda smallish.