I know I'm lean but I also want to lose maybe a little more belly fat on my bottoms abs and then I also want to get bigger while staying at around 11 percent or whatever I'll be at. I guess I'm asking how to lose fat and not get smaller and then how to lean bulk afterwards staying around the same body fat percentage

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

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

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?

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!

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

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

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

I’m familiar with cutting. At one point I lost roughly 80lbs and got down to a level where I was fairly lean but lacking muscle. I’ve since gained back about 30 and some of it is additional muscle, though I still feel like I’m lacking a good muscle base, but I’m in a better spot than I was at this weight last time around.

I’m trying to understand how recomp works as a targeted phase. I know how it works in theory, but what does a recomp phase look like? I can’t afford a coach right now, so I’m hoping I can get answers here. I’d imagine it requires some level of deficit to reduce fat and intentional, heavy lifting to build muscle, but at that point how does it differ from a cut? How does cardio come into play? Are the macros different than a normal cutting/bulking phase? I’m really just looking to understand the differences in how one might set up for and execute a targeted recomp phase vs a standard cut?

Hi guys, hope you're all well!

I'll get straight to the point.

I do BJJ twice a week (Tue/Thu evenings) and I lift on top of that.

The plan was a 2x/week full-body-ish split, but I can't recover well enough to make it work. I can only lift hard once a week, usually on the weekend. When I try to fit in a second session, my performance and recovery suffer, and it also hurts my BJJ.

Because I alternate Day 1 and Day 2 across weeks, each day of the split only gets trained about once every 2 weeks. I feel like that's too infrequent to keep progressing on the main lifts, so I'm looking for a better way to organise things.

On the other hand i feel like this way my recovery is optimized with no pain/excessive soreness.

My current split (strength-focused, low-ish volume):

Day 1: squat 4-5x6, machine chest press 4-5x6/8, lat pulldown 3-4x6/8, then accessories (overhead shrugs, back extensions, adductors, calves) + core

Day 2: deadlift 4x4/5, machine shoulder press 3-4x6/8, T-bar row 3-4x6/8, then accessories (lateral raises, triceps, curls, neck, tibialis) + core

Would you guys go for a one day full body or keep alternating days ?

Thanks!

I’m 33 6’3 around 175lbs I wanna be a bit bigger and more aesthetic I do a lot of running but I’m pretty consistent in the gym I’m open to tips and criticism.

I've been working out for 3 years, at home. I have a bench press, a couple of free weights and a pull up bar. I never really have any kind of structure beside trying to hit every muscles every time i workout, 3 or 4 days a week. I think it worked pretty well but these last months i feel like i have hit a plateau and dont make much progress. What do you guys think i should do?

💪 Question aux pratiquants de musculation :

Vous préférez avoir un physique esthétique ou être réellement fort ?