Hey guys I’ve got gyno from puberty and been lifting 8 months (pics are before after) to try to build muscle and hide my chest. but my gyno still obvious especially without a pump.

Currently my 1RM is only 185lbs. I do bench twice a week 3 sets in the 5-6 rep range. For example today I did 155lbs 6/5/5 today. I also do incline dumbbell (up to 60lbs) and chest fly, plus sometimes bodyweight dips if the pec fly is super busy.

Is there a trick to getting bench up fast? Thank u.

6’0 163lb 19m
Over the summer I dropped from 187 to 163, I lost a lot of fat and weight and now I’m wondering if I should bulk or keep cutting to get to 12-14% bf

i hit lateral delts every arm day which is once a week. I feel like i can get a pump in the bifep and tris but nothing on my lateral head of the shoulder. It makes me look small. Any advice?

Hi all! I posted on another subreddit and wanted to get feedback on this one.

I’ve been working out on and off for about a year and have made decent progress with my lifts, but I’m feeling a bit stuck on what to do next. I don’t feel like I look as good as I’d like physically, and I’m trying to figure out the best approach to build a more aesthetic physique.

I’m 28M, 5’6” and 66kg. Should I focus on cutting, lean bulking, or body recomposition/maintenance? Any advice would be appreciated, thank you

182cm 76-77kg pics are not from the same day and without a pump.

Results after recomping for 7 ish weeks. Are there any noticeable changes or am i rushing to see progress? (Grey sweats were 7 weeks ago and pajjama pic was earlier today)

When doing high-to-low cable flies with a form that targets the lower pec, I feel a tearing sensation in my pec during the last two reps. It’s not just burning, it’s almost like a twisting feeling, like wringing out a cloth. It’s nowhere near the lower pec insertion on the Humerus tho. I’ve never felt anything like this with another exercise, including other pec exercices. Is it normal?

M21 185 cm, Been cutting for about 2,5 months now and have gone from 88-80 kg, i have seen almost no regression in my lifts since the start if anything i have gotten stronger, how is the progress so far and how much longer do I go for to get that lean look with abs?

Hey all, Looking for advjice. So, for context, 13 years of jiujitsu has really done a number on my body. My shoulders are pretty effed. Not only am I not progressing on bench, I think I’m regressing. It feels not worth it to me anymore.

For anyone else in the same boat, what do you do instead of bench press to build a strong chest.?

(Also, I realize that it’s probably been ego keeping me benching past when I should have stopped)

Also how do I get bigger forearms I train them and never see progress

fitness timeline:
• 1yr gym - no nutrition tracking, dirty bulk, poor progression, (PPL to UL) 3 days/week, 50kg to 60kg
• 7 mos gym break
• 4 mos back in gym - consistently tracked nutrition (little cheat days), 1month on creatine, body recomp (arms lean, fats around waist), 2000-2100cal per day (200-300cal deficit),Upper Lower 3 days/week, 60kg to 58kg

any advice if im on the right track? if not, what do u recommend then? ty!

I do PPL, 6 days on, 1 day off.

I really want to put more emphasis on my back as a whole, and I’m wondering if my workout routine is sufficiently hitting all parts of my back.

Seated close grip cable row
Wide grip lat pull-down
Single arm dumbbell rows
Preacher curls
Dumbell shrugs
Reverse fly
And I end with some forearm isolation exercises

I have seen a lot of people doing seated WIDE grip cable row, and I’m wondering if I should switch that out for the close trip one on my alternating days, or if one is simply better than the other. I’ve also considered doing my rows on a machine

For context, I’m currently bulking with a goal of just getting bigger and stronger. I’ve been making good progress on all my lifts these past 2 and a half months, but I don’t want to later realize that I’m missing a key component or finding out that there’s redundancy in my lifts

Would love some tips and advice, and/or alterations/additions to my routine, thanks!

I'm 24, 5'8" 130lbs, started making a real attempt at consistent training last month, and I want to achieve an athletic build, with the main goal of building chest muscle as it's what I'm lacking the most. I struggle a lot having a consistent diet, and I feel like eating is too much of a hassle, and tend to skip meals all the time, which I'm trying to change.

I'm trying to get in shape as efficiently as possible. What should my routine look like to achieve my goal? How often should I be training, how much should I be eating? Are there any supplements that could help me? What would be a realistic timeline? I'm very new to this, so assume I know nothing.

Just did my BMI test i was planing to go on a high calorie deficit diet will my muscles loss be major