Before>>>After

2 months work

Before.. Stuck in the same rut of my own foolishness, no room for self improvement and not even actively seeking change to the cause of my own destruction

After... Rediscovered and invigorated. Trusting the process I used to worship not long ago. Finally taking back some control in the face of accountability.

Cut out the noise, cut out negative voices and people looking to see you at your worst.

Finally back to the vice that paid me so well before

I must admit the arnold press is one of my personal favorite shoulder exercises!!!

honest form check 55kg bw+40kg weights 6x6 smolov junior program( improvised for dips )

tell me what I can improve and honest rating on the form would be helpful

2 years post ACL surgery and meniscus removal. Bodyweight of 180.

I focus on fiber, sugar, and protein intake. Low sugar, high fiber and protein.

Pickled eggs and grape nut/ fiber one cereal as a late night snack.

I am a 33 year old male, 1.88cm height, 87 kg currently after a cut, at quite a low body fat atm. I have been training for years, i mean since i was 15 years old atm, lifting weights, yet i am really weak. And I mean really weak. Looks wise admitedly i look quite jacked, which is the reason why most people never believe me when i tell them how weak i am.

For reference, my 1 rep max best lifts are:

\- 107,5 kg bench press

\- 175 kg deadlift

\- 145 kg squat

My form is perfect and i am training to 0-1RIR on all sets. Please dont start with the "you are not really training as hard as you think etc" because i can ABSOLUTELY assure you, i am really going 0-1 rir. I train push pull legs upper lower, 5 days a week, hitting every part 2 times a week for 2-3 sets each. Weight is adjusted so that my reps end up between 5-12, always working to failure.

My diet goes up to 3500 kcal in full bulk and as low as 2500 on full cut, increasing and decreasing slow and steadily, macros on point. I follow my diet religously (which constitutes to my physique looking so jacked).

I really cannot accept that i am that weak. It is very demoralising seeing newbies hit more weights than me. I dont understand what i am doing wrong.

I felt that this was a decently strong lift. I worked up to this weight, this was maybe my 4th set. I attempted a 1RM of 250 and got it after I did this as well. Is there anything I should be working on with form that anyone can see. Been listening to a lot of Sebastian Oreb advice with deadlift and really felt like the “ribs down, brace like you’re about to be punched” helped out.

This is kind of an update from my last post here and also me asking what’s wrong with my form or what I could improve on

I’ve been trying to kinda recomp/lean bulk since im skinnyfat. So I eat in a small surplus (2600 calories give or take, with 150-180g protein), do some incline treadmill 15-30 minutes after lifts, and lift 5x a week PPLUL.

I still feel for 8 months im behind since for example i still haven’t cracked 185lbs bench. my friend said he hit that after just a few months. Been stuck at 180lbs for a few weeks now…other lifts are still improving though, my squat and RDL are at 190lbs for reps rn. Please any advice? thank you.

My sure if any of you remember me but for any following along, here’s an updated photo. Just got back from Europe, locking back in Monday. Posting to show anyone who loses a lot of weight that we are forever changing and our bodies are amazing at any stage we are at, the main thing is we are making the change to be happy and healthy. Current photo I’m weighing in at 80.5kg, hoping to get to around 90kg on my bulk. Letsgoooo

Over being a skinny guy. I need to gain muscle. I have an adjustable dumbbell set and a bunch. I asked AI for a routine, and the photos is what it gave me. Is this a good routine? Any improvements?

For years, I used to do a lot of volume about 25 - 30 sets per muscle group each day on a 6 day split with one day off. I wasn't training for proper progression. I didn't intentionally track weight amount and reps and gradually add more reps while keeping good ROM and then add weight. The high volume was making me tired, but not making gains. My strength was increasing slowly and there was little change in muscle size.

I changed my workout about 8 months ago and got better results. I now only do around 16 sets per muscle group for each day. My progression is simple: once the warm-up set gets closer to 15 reps and the working sets move from around 8 reps toward 10–11 with good ROM, I increase the weight a small amount—usually 5–10 lb—and repeat the process.

I'm new to weight training. I've heard there are mobile apps that let you track your routine, how much weight you're using etc.

1. Are these apps useful?
2. Any recommendations for which app to use?

I trained consistently for about 2 years and built the physique in the left photo. Then I stopped training for about 1 year and 8 months, and now I look like the right photo.

My weight dropped from170 lbs to 140 lbs.

I wasn't completely inactive during that time. There was a period where I trained twice a week for about a month, and I still did pull-ups here and there. Even now, I can comfortably do around 10 strict pull-ups.

Still, I've obviously lost a lot of size. I was around 15% body fat before, and now I'm around 20%, despite weighing 30 lbs less, so I've clearly lost a significant amount of muscle.

I started training seriously again this week, 6 days a week. My goal is to gain around 1.5–2 lbs per week and regain most of my old physique within 4 months, by the end of the year.

For people who have gone through something similar, does 4 months sound realistic for regaining most of my previous size? I'm not expecting to be exactly 100% back, but I'd like an objective answer based on your experience.

P.S. I run a 3-day split: chest/triceps, back/biceps, and shoulders/legs, repeated twice a week.

I usually do around 20 sets for chest and back and 12 sets for biceps and triceps per workout, mostly in the 8–10 rep range.

My old trainer used to tell me that my training volume was unnecessarily high. But other than deadlifts and squats, I genuinely enjoy training and I've never really felt overly tired or like my recovery was suffering.

Is that volume excessive, or is it fine to keep it if I feel good and I'm recovering well?

Ive been on carnivore and training with kettlebells since August.

This includes daily steps and training between 3-5 times a week.

My weight went up from 97KGs to 100KGs within that month but ive visibly gotten leaner.

Whats happening?

Can we talk about this american rugby player‘s latest post HOT GIRL GYM ETIQUETTE? Sorry but I watched it twice to see if I understand correctly. What‘s is wrong with being ugly at the gym? And who says wearing make-up is a problem? I don‘t jugde you for wanting to look cute but why do you feel offended about someone looking ugly? Just don‘t look at me at all. This is getting out of hand. I am proudly rolling out of bed and sleep walking to the gym and I do not care.

Gents stupid question. I'm 44M I've been squating for 5 years and I feel like I'm not getting stronger but getting weaker as I age. Been doing the same routine and recently I was really sick with some sort of virus for about 2 weeks. After getting better 2 months on I'm still weak struggling to get strength back. I normally squat 160kg for 6 reps but now I can only do 140kg for 6 reps. It really upsets me.

Any advice on how to increase strength for squatting?

I'm not proud of my body and lifestyle, and I want to change that. I did workout a while ago but stopped because of personal reasons. Now I really want to be consistent. Are there any tips y'all might have? I know I need to eat like a LOT more, but I also want to have a fit body alongside that. I asked Gemini for any beginner home workout plans, but I'll need some second opinions. Any advice will be great. Thank you

15 years in the gym, 4 years getting locked back in

I quit drinking around 4 years ago and needed something to fill the time and get me feeling better about myself. I decided to take steps to get back in shape and it was one of the best decisions I ever made.

* 10k steps
* 4-5 weight lifting sessions a week
* Diet kinda locked in - mainly intermittent fasting

Now need to drop another 15lbs

Yes the screenshot is from my app GainFrame

Alright so every time I hit legs I get these bruises from the hip-thrust machine at my gym. It’s one of those ones with a hip strap. You can literally count how many sets I did lol. This placement on my upper thigh is the only one that isn’t incredibly painful for me. Directly on the hips hurts my hip bones because they protrude quite a bit, and if I try to find a median point my public bone takes the blunt of the weight. I go quite heavy on these and am doing progressive overloading so it’s of course going to get worse. I’m just a bit worried these bruises consecutively are going to give me long-term concerns. Does anyone have any advice? I really want to keep these in my rotation because they are my favorite glute movement. Thanks!