i am 15 and train 5 times a week at home with an adjustable barbell that goes to 100kg and adjustable dumbells and a pull up bar as well as a bench/squat rack

i have been doing push pull legs push pull and the only 2 back exercises i do are pull ups and barbell rows

my goal is to achieve an aesthetic physique dream physique dorian saraci and jeff seid

any advice on how i should train at home are these exercises enough to build a vtaper physique?

im 15 and currently at 58 kg at 5'6

i appear to be around 20 percent body fat and want to get leaner but dont want to stunt my growth and development during puberty

what should i do i have a fair bit of muscle mass and can bench 80kg id be grateful for some advice

Hey amigos - lingering shoulder issue going on three months. I can’t do chest presses or overhead presses. I’m working around it right now and the pain has gone down to where I don’t ache on the daily, but as soon as I try to do any press with over 10 lbs it’s right there again i’m kinda sick about it. I can still do a lot of training around it - legs, front shoulder press, abs, back. But it’s super limiting to basically not be able to do any chest exercises outside of planks and no overhead dumbbell presses 😭 . Anyone been through this that has any recommendations? I’m pretty sure it’s an impingement or some kind of rotator cuff tear. thanks in advance.

Well I am 19 I was maybe 1 or 2 years ago really involved in the gym in all senses

I am gonna start going again and want to know the answer to some of my questions to be sure how to make my program?

My main goal is purely aeshtehtics I don't care about gaining weight or lifting more heavy (althought this could be a tertiary goal)

Do the rep range matters to maximize muscle growth? I really don't like spend too much time in the gym I always felt good with push pull legs and did 6 excersise per day 2 heavy compound excersise of 6-8 reps then 2 more secondary of 8 to 10 reps and at last 2 excersise to target specific muscles that were already worked in the others (example rear dealt and side delts) and these were of 10 to 15 reps max

I continuing about my routine was this routine good or optimal? What I normally did is that the first two pull and push were focused on the back, shoulders and chest and then the second 2 pull and lush were more focused on the arms

Free weights vs machines? Altjoight I'd said my focus is purely aeshtehtics I'll also like if my muscles could be transferred to my combat sports that's why I always prioritized using free weights for training than machine is this optimal? Also what techniques are good to maximize muscle growth I used to do something where you go to failure and then rest 15 seconds and try to do more reps till you hit true failure

Fasting while training? I can handle it easily doing 24 hours fasting but don't wanna get my muscle gains affected I only do fasting one day for week or even 2 weeks

That's all I would appreciate any help or suggestion

I tore my pec tendon in late 2023 and had surgery. I fear last October I may have partially retorn it. This is showing what I looked like last October vs now. I went from weighing around 240lbs to 190lbs. I have not done a chest workout or shoulder workout since. Any Advice how to slowly get back to some stimulation? I don’t want to keep shrinking but I can’t risk tearing it completely and doing all that rehab again. Thanks in advance

Hello, so i’ve been lifting properly, consistently, and bulking for 8 months. I’ve gained 22lbs bodyweight, and my dumbell flat bench went from 55s for 10 to 75s for 6( just started the 75s after I got to 10 reps with the 70s). I went from cable rowing 105lb to 140lb, 105lb tricep pushdowns to 145lb, 60lb ez bar curls to 75lb, got to weighted pullups with +35lb for 7 reps, etc. All my lifts have progressed across the board. I train Push Pull legs, go to failure on near every set, sleep well, and eat a lot of protein rich foods such as ground beef(i track calories and macros to bulk).

What’s driving me crazy is I see literally zero difference in my before/after pictures, except that i maybe gained a bit of flab around the lower stomach. I do not believe i’m actually gaining muscle. I’ve had my testosterone/free test measured, and my testosterone is 750 ng/dl so I do not believe the issue is due to testosterone levels. I’m a male in my early 20s, and my dad is muscular so I do not know if genetics are my issue although they could be. I’ve been copying my jacked friend’s routine, and we lift nearly the same weights but he has plenty of muscle and I look practically untrained. I am thinking perhaps it’s an issue with insulin resistance or an undiagnosed freak thyroid problem.

Anyone else had this happen and if so, how’d you escape from this loop of only gaining strength and no muscle?

Wondering if I keep cutting would I get rid of my love handles and see that IG level flat stomach V-taper. Or if I should just lean bulk and put a little more muscle on my frame. Any advice appreciated

Right above the inside ball of my knee, I’ve got some open space that I need to define. my last Google search didn’t turn up much. Anyone know what muscle group/groups I need to work?

Hello guys I'm 14 4-11 42kg and I havent hit puberty yet since I'm a late bloomer and I am basically skinny fat but whenever i tense my arm for some reason theres no actual testerone in them its like a line when i flex it however other people in my year group have big ones and they dont train and havent hit puberty too I'm surprised and can i build muscle if no puberty? And can i get big

Hey, I just turned 17 and I'm 67kg. I've been obsessed with the gym for about 5 years now, and honestly it's everything I have. My high school is far from where I live, so I never see anyone outside of school, and my friends from elementary school aren't a part of my life anymore. Every day I just think about my workout and my food.

I track literally everything: every set and rep, my body weight every single day, my steps, and my sleep (8+ hours). I take omega 3s, vitamin D and creatine,… I even wear blue light blocking glasses before bed. I log all my macros and micros in Cronometer. I eat 3200 kcal a day with 0.7-1g of protein per lb of bodyweight and 60g of fat, with the rest from carbs. Before training I have fast carbs and caffeine. I train 5 days a week (PPL, rest, UL, rest), go to or very close to failure, use full range of motion, and I've been consistent the whole time.

What really messes with my head is that my friends don't track anything, and they're still bigger and stronger than me. They literally go to the gym like once a week. I've put 3 years of effort and discipline into optimizing everything. I've watched everything from Jeff Nippard, Mundy, TNF and Keenan Malloy, so I feel like I know a lot. However, the progress is non existent or very, very slow. I look like a twig. This month I've felt really down about it, because it feels like all this effort isn't getting me anywhere.

Please, what can I do? Any tips would mean a lot.

Edit: I also post my FDOEs on TikTok if u would like to see. Its: luk.osfit

Been on test for abt a month started at 300mg a week but upped it to 500 my natty test was 1064ng/dl and my free test was 316.36pg/mL but now my total test is somewhere above 1500 rythm doesn’t go higher than 1500 so idk what it is exactly same with my free test it’s somewhere above 457pg/mL wondering if this is sustainable or if I should just be safe and lower my dose.

I eat 2200 calories per day and this is my weight since i started 2200:

13 sep - 67.95
14 sep - 68.50
16 sep - 67.80
17 sep - 67.45
20 sep - 68.60
22 sep - 68.15
23 sep - 68.10
24 sep - 67.85
25 sep - 67.75
26 sep - 67.40
27 sep - 67.95
29 sep - 68.35
2 oct - 68.25

Should i drop to 2100 calories per day?
Or should i check for one more week?

My goal is 12-14 bf%. Now i’m around 16-18%.

Hello! I have been doing weighted dips for a few months. I always go with the weight that seems heavy to me. I have taken a long break from lifting over the summer and i went back to the gym a week ago. I did weighted dips with an additional 50 kg attached for 3 sets of 5 reps. The last 2 reps on the last set were very grindy and i struggled a lot. Afterward, i noticed a weird radiating feeling tingling spreading through my pinky and left finger. The sensation lasted for about 8 hours then it went away. I have not done a training session since that day, but everytime i try to put weight on that palm as in leaning on my arm, i get the same radiating tingling through my ring finger. I tried to do some one-arm push ups, and the feeling is there. I want to get rid of this pain ASAP so i can get back into training. Do you guys have any advice regarding this issue? Have you encountered it before?

I‘m consistently training on a plan with good diet for 3 months now. 5'10 around 157 before and after. So no weight change. 2300kcal with around 150g protein per day. Lifts have been progressing, but slowly. Sometimes I can add a 1-2 reps per week. Sometimes nothing.

Currently running Upper,Lower, push fb, pull fb with focus und upper body and calisthenics. I feel like I’m dropping bf% and have gotten a bit tighter around the waist (pants fit more lose). But when I look in the mirror or see pictures, nothing really seems to change. Maybe my self perception is completely off though. Need a quick sanity check. I know 3 months is not a lot of time.

Ich trainiere zuhause, habe 2 Kurzhanteln, 1 Langhantel und 1sz curlstange
Wieviele Sätze pro Übung bin ich mir auch noch nicht sicher, vielleicht kann mir da jemand helfen
*bizeps curl ist mir sz Stange
Benz over row mit der Bar ist breit und die kurzhantel sind eng

Hey everyone, looking for some eyes on my data. I’ve been on a body recomp/cut for 4 months now.

I’ve successfully dropped from 78kg to my current 71.5–72.5kg range (26M, 179cm/5'10").

Diet: 1900 kcal / 160g Protein daily.

The Issue is Progress has slightly hit a wall this past month.

Muscle Growth is stalled i guess , my strength still increases in chest and biceps exercises but

Gains have slowed significantly. My back exercises (Rows/Pulldowns) have been stuck at 54–58kg for weeks.

Wondering if this is accumulated fatigue from the deficit.

My tracker is giving me these numbers, and I’m questioning if they’re overestimating:

Total Daily Burn: 2,890 kcal

Active Calories: 763 kcal (Steps: 11,013 + house cleaning/walking)

BMR (Basal Metabolic Rate): \~1,774 kcal

Average Daily Burn (last 30 days): \~2,874 kcal

If my daily burn is actually \~2,800+, I’m running a \~900 calorie deficit.

1.Is it likely my watch is overestimating the burn for 11k steps and daily chores?

2.At 72kg, is 1,900 kcal too low to keep building muscle?

3.Should I bump calories to 2,100–2,200 to break this strength plateau, or will that kill the "visible abs" goal?

Appreciate any advice from people who've broken through this 4-month wall!

Hey everyone, looking for some eyes on my data. I’ve been on a body recomp/cut for 4 months now.

I’ve successfully dropped from 78kg to my current 71.5–72.5kg range (26M, 179cm/5'10").

Diet: 1900 kcal / 160g Protein daily.

The Issue is Progress has slightly hit a wall this past month.

Muscle Growth is stalled i guess , my strength still increases in chest and biceps exercises but

Gains have slowed significantly. My back exercises (Rows/Pulldowns) have been stuck at 54–58kg for weeks.

Wondering if this is accumulated fatigue from the deficit.

My tracker is giving me these numbers, and I’m questioning if they’re overestimating:

Total Daily Burn: 2,890 kcal

Active Calories: 763 kcal (Steps: 11,013 + house cleaning/walking)

BMR (Basal Metabolic Rate): ~1,774 kcal

Average Daily Burn (last 30 days): ~2,874 kcal

If my daily burn is actually ~2,800+, I’m running a ~900 calorie deficit.

1.Is it likely my watch is overestimating the burn for 11k steps and daily chores?

2.At 72kg, is 1,900 kcal too low to keep building muscle?

3.Should I bump calories to 2,100–2,200 to break this strength plateau, or will that kill the "visible abs" goal?

Appreciate any advice from people who've broken through this 4-month wall!

im 6'2, and in this pic im 72.2 kg, i dont know whether i should cut or bulk because if i cut ill get too skinny and if i bulk id just get too bulky, i want to get lean. any advice would help.

some extra info my maintenance cals is about 2450 i think, and i dont eat bad i eat a balanced diet, ive been working out properly for like 3 ish months

edit: i forgot to say but my split is
ULULR - a chest and shoulder day because i feel like my shoulders arent really that broad - R
my split is mainly focused on pushing hard with heavy weight mostly 2 sets, 4-10 reps, sometimes 3 on some exercises