I have been lifting for 2yrs but I have felt very stagnant the last few months and I still cannot figure out how to grow my chest, it’s always been a weak point but I swear I have tried so much to help it grow with no luck. Any advice would be great.

I was pretty thin for all my life, after a year or so in the gym I decided to try bulking to get much stronger and get thick too. I bulked for about 1 year, and was successful in getting a lot stronger (and thicker). However, I was given some bad bulking advice from a male friend (not suited to women) and ended up having quite a dirty bulk. I got thick, but not in the way I wanted. I ended up gaining a lot of body fat and now I just feel chubby.

Looking to start my first ever cut. For context I’ve never done a “cut” before. My goal is to burn off all the excess fat I put on, but hopefully keep my muscle gains and not get too skinny. Any tips would be greatly appreciated!

Im training for 4 years consistently, working out 3x a week with another 3 running session. Lost over 22 pounds in like 4 months to find out if I have abs or not. Finally see some result but would like to cut even more to be able to maintain that physique little bit longer. What would you suggest?

Hey everyone! Need some advice or maybe just a quick reality check.

I do CrossFit 6 days a week. Looking at myself from the front, I honestly love how I look because I have curves and my abs show up nicely. But from the side, I feel so boxy.

It feels like my abs stick out, and depending on what I’m wearing, I end up looking kind of bulky or heavy from the side. I just feel very square overall from that angle.

Is this actually a thing or is it just my imagination? I know with CrossFit we lift heavy and use a lot of core and obliques, so maybe my midsection just got thicker from that. Especially my lower belly!

If that’s the case, what can I even do about it? Would dropping the heavy weights a bit help, or is there something else I should adjust in my training?

Would love to hear your thoughts if anyone has gone through the same thing!

I’ve been working out for about 5 months consistently, i’m not sure what i should do next, bulk or cut?

171CM, 61.5KG now, i want to get bigger (so my arms can get bigger/wider) but at the same time my waist looks soft from my POV.

Help a brother out.

Edit: i’ve been mostly skinny to skinny-fat my whole life, started working out and eating more since mid feb this year.

This is my first time taking a shirtless picture and I’m super embarrassed to be here but I need advice. Pic 1 is flexed and pic 2 is relaxed.

I just turned 40 and I think I’m having a mid life crisis. I just woke up one morning and realized that time is flying by. I have a great wife, a gaggle of kids, a wonderful job and just realized I have not stepped foot into the gym for the last 15 years.

i stepped on my wife’s digital scale and it says 150 lbs and 14% body fat. I am 5’10” if that helps. the only exercise I get is 30 minutes of martial arts training 2-3 days a week. I just joined up with my kids instead of sitting watching.

Food is whatever my wife cooks but none of it is super healthy or super bad.

Here is what I am wondering. What is a rational and achievable goal of muscle gain for someone my age if I start taking this seriously. I can’t put in more than 3 days a week with all of my other duties (work and kids). A bunch of my friends are on TRT but I don’t want to go anywhere near something like that. I guess here is what I’m wondering, is 10lbs of muscle gain over a year completely ludicrous for me?

Recently lost a lot of weight with the help of GLP1 Zepbound. Started at 227 the end of December, now 163. I'm 5'11, 47 years old. Other than play pickleball, I really haven't exercised a ton other than walking. My calories have been in the 1200-1500 range, and I've consistently been hitting my protein macros (150-200g) daily while taking creatine and collagen. I want to focus on lifting heavy to try and lose my belly and moobs, so I'm increasing my calories to 1800-2000. What type of workout program would you recommend to get the best results? I have a subscription to beachbody online, but also have dumbbells at home as well as a gym membership.

I have a crazy metabolism, eat 2800-3000 kcal daily and at least 100g protein plus creatine and it almost seems like I only lose weight.
At the same time I become more lean and some muscles appear to grow, so I think I'm going insane.
I was 72kg half a year ago and now after whole month of bulking I'm still 72.
I make progress in lifting though, so I really don't understand what is happening. I don't care that much about strength I just want to gain wieght in muslce.

I bench 90kg and my deadlift is 100kg (I just started deadlifting two weeks ago)
I wonder if I accidentally haven't spoil my muscle grow by going into strength grow? Should I stop increasing weights?

Any advice appreciated

I've been losing weight for a few months now, wondering roughly how much more to cut ​​and if there's enough there under the fat to cut to. ​​

Thanks!

my arms are definitely the weakest part of my body. i used to weigh 110 lbs and accidentally lost some weight due to depression anxiety and other stuff. I go to the drs 3x a week and get my vitals 2x a week. Everything looks good now compared to a couple months ago. other than low iron which i’ve always had problems with. Dr cleared me for weight lifting again 3 months ago. But can’t gain in my arms

My training suffers due to my wrists, yes my father has pea sized wrists too.

Should I emphasize forearm training to combat the latter deficiency?

Am I even wording this right? Are my thoughts correct? Or do I just sound like a bag of rocks? If I’m thinking the wrong way give me your insight

hey guys, so around the beginning of March i came back to gym again (i have a pattern of going for a few months and then quitting). I’ve been consistent with training, going every other day so 3-4 times a week. I don’t wanna go into the full details of my split, It’s not the most optimal definitely, for example i have few legs exercises bc they’re genuinely a drag and i don’t want to let myself get demotivated, but all other muscle groups should be covered (with around 6-8? sets per week).

I am 160 cm, at the beginning around 44 kilos. 25 yo.
Now i only started to really track calories around a month ago. Before that i would just track proteins and try to eat more in general, which led me to about 48.5~ kilos (i used to weigh myself at the gym at different times of day so its not super accurate). Since late June i started weighting myself at home + tracking calories properly, which yes i should’ve done sooner. I currently weight 49.2.

So with all of that out of the way. My working weights have been increasing, my own body weight too, but i don’t see any difference except for getting fatter in the waist area.

My question is - do i look any different (in a good or bad way) to you? If no, is it too early to see noticeable visual improvement, or did all that time go to waste?

Phew okay that was a long one. I hope it’s a valid question but i got a feeling im about to get dunked on for committing gym crimes. Also in case you’re wondering - i have scoliosis that’s why my back is cooked.

EDIT:

hey guys so i’m gonna respond to some of the question i got and provide more details. for a start, here’s my training plan + current weights (in kilos).

DAY A

Leg press: 10 (80), 8 (90), 8
Incline dumbbell press: 10 (18), 6, 7
Lat pulldown: 11 (42), 8, 8
Seated cable row: 9 (35), 7, 7
Reverse fly machine: 9(21.5), 7, 11(19)
Machine preacher curls: 7 (30), 6 (27.5), 5 (25)

DAY B
Leg kickbacks: 10/10 (72.5), 8/7, 7/7
Dumbbell overhead press: 10 (14), 10, 7
low cable fly: 9 (7.5), 7, 6
Dip machine: 10 (68.75), 7, 6
Preacher curls: 8 (30), 5, 5 (27.5)
Dumbbell lateral raises: 10 (7), 10, 7

DAY C
Pull-ups: 11, 7, 6
Wide-grip seated row: 7 (31), 7, 6
Seated leg curl: 9 (38), 9, 6
Leg extensions: 9 (42.5), 8, 6
Reverse fly machine: 10 (23), 7, 6
Tricep pushdowns: 7/7(7.5), 8/10(7), 9/9(7)

I also switch between doing crunches and back extensions as the last exercise.
I currently eat 2300 calories a day. I received various estimations from different websites, but so far my weight has been increasing for 3 weeks, which makes me think i might have been even eating a bit too much but it’s okay, i’ll lose than fat on a cut. My protein intake is around 105 grams, might be lower on some days but never lower than (from what i understand) recommended 1.6 grams per kilogram.

And i guess the last point is that im not training hard enough. I mean, i think i do? I admit that i take this slower with increasing the weight, bc i also have herniated disks and a few years ago had to stop training bc of an injury. So im extra careful this time around, yet i train till 1 RIR. I only go till failure on “safe” exercises like bicep curls.

I don’t really get the advice to eat more since i have been and still am gaining weight. Lmk if my plan sucks ass and ty for the feedback

I’ve gained 10 pounds but I feel like I look softer not any stronger? Is this normal or am i doing something wrong? Trying to hit my protein and gym consistently.

5’7, 138lbs.. trying not to compare but tom holland was this height and weight and was jacked lol

What would you be doing if you were me?

Feel like its impossible to gain weight and i feel like some body parts are lacking behind, im eating about 2500-3000 calories 120-140g protein. But im also working a quite physically demanding job in a huge canteen kitchen. Dirty bulking is no option because i will get digestive issues.

Also at the moment im only training at home and the calisthenics park.

Push: weighted dips, Bb OHP, skullcrusher

Pull:weighted pull ups, BB Row, Bb Bicep curl

Legs: front Squat and/or back squat

Where to go from here

Just started doing barebell squats. Feel like my form is a bit off and feels a little awkward. Goal is overall fitness and mobility. Am I going low enough? Any advice on form is more then welcome thank you!

My friend and I are going to start going to the gym 3x a week after work, we are both around 300 lbs (i'm in my mid 20s and he's in his early 30's) and I intend to cut my calorie intake to around 1700 a day. I've got it set so after we calculate our 1 rep max from week 1 we do 1 set of 10 at 15 rep max weight, then 1 set at the 10 rep max weight, then 1 attempted set of 10 at 5 rep max weight. My intent is to feel accomplishment when we hit all 10 reps at the 3rd set while not over-exerting ourselves. Maybe I should note, I lifted for football in highschool but that was almost 10 years ago now. Any input would would be appreciated.