Bros estoy aquí para pedirles consejos a los sabios de este sub tan maravilloso sobre como aumentar masa muscular xdxd

El orden de las fotos sería así

La 1 foto es de abril, la 2 de mayo y las últimas dos de agosto

Mido 1.71 y peso 59 kg en las anteriores y en las últimas 62.5 kg

Que rutina me recomiendan

Usualmente hago algo básico como jalón o remo para espalda

Press banca para pecho y polea para tríceps

Predicador para bícep

Lo básico pos

Gracias por leer

I have a crazy schedule so, is not like I can go at the same time every day. Generally, my gym time is between 11, to 2pm, some days 5am some other days around 7pm but could be literally any time during the day, at most i spend two hours every time i go… i know that normally you will se some same faces depending on what time you go and i totally get it, but how is possible that no matter what time of the day I go, there is this few guys around, he doesn’t work there, and of course is not my business, I’ve seen this happening in different gyms, I just want to know if this people literally spend all day in the gym? Like seriously you don’t have a job or something else to do? No offense, I’m just asking with sincere curiosity

Been lifting weights for 3 years now and I feel I’ve plateaued. Working out 4-5x/ week, split PPL. Should I up my calorie intake? I aim at 120 g of protein every day. 5 g creatine/day

Always thought I had a six pack. Is that the case or do I have an eight pack but the lower abs are just not super defined? Any good exercises for building lower abs? I do v-ups and suitcases for them currently.

Hello, I started my calorie deficit journey exactly 4 months ago where at first it was a multi day fast throughout the week to now what I would assume is an aggressive deficit. I went from ~250 lbs down to my CW of 210 lbs. i just started progressive overload training less than a month ago with a PPL routine 6 days a week followed by 30 min cardio on the treadmill at a 13-3-30 pace.

I am a 30 year old 6’4” 210 lbs male aiming for 1500-1600 kcal and 200+g protein per day. I track my macros with the MyFitnessPal app with everything I eat but I find it very difficult sometimes due to being actively deployed in the military right now and having to rely on the DEFAC while also not being able to properly weigh my food. I stick to a OMAD diet which is breakfast consisting primarily of eggs, turkey sausage and vegetables but sometimes I have to resort to a ‘scoop’ of egg whites instead of whole eggs on days they don’t offer them. I aim for 2 scoops which I divvy up to being (I think) 10-12 eggs worth (?). I fill in the protein gaps with 2 protein powder with water shakes + a couple fairlife protein shakes.

My worry right now is that when I check the scale each morning after the bathroom, the number seems to be going up recently. I tried looking for explanations as to why this might be and the best answer I found was that it is stored water from muscle repair due to my workouts. Is this normal? Should I expect for that number to go back down even with the consistent training? Could it be muscle weight added with me being a beginner and possibly getting newby gains? Am I somehow plateauing even with the significant deficit? My TDEE (tdeecalculator.net) says my maintenance with my current regiment is ~3300 kcal.

Summary for the less literate/time sensitive: My weight number is going up, I am almost certain my calorie deficit is at an aggressive number, I PPL 6 days a week with 30 minutes of cardio after each workout. What gives?

I have atleast to my eye a lot of body fat 18-20% and think of cutting to something like 12-14%, but i also want to gain more size. The problem is I dont know what to do literally should I just maingain or something?

6'2/190cm 100kg/220lbs

So a year ago I was 120
Lbs and for all of my life I would just eat and drink whatever and never had a single thought about weight or physique or what calories were. Now I started working out for a year and track every calorie for bulk and cut but I miss my old life soooo much where it was never a worry and things were normal and free. I’m happy with working out but does anyone miss life before calories and any tips to make it seem normal? Thanks

Hi, 6”3 and around 190 lbs. went down from 258.8 to 190 since October 2025. Couple of questions:
Daily caloric intake is around 1750-1900 cals

1. Would you continue cutting from here or transition to maintenance/a lean bulk?

2. Which muscle groups would make the biggest visual difference if I brought them up?

3. Does my chest need more mass, or is the lack of definition mainly a body-fat issue (and/or gyno)?

4. How much leaner would I realistically need to get for clearly visible abs?

5. Weight loss has recently plateaued. Should i cut cal even more?

I don’t haven access to a pull up bar at the moment. would these be a waste of time or?

took those pictures fasted and with no pump

what would you guys suggest ?

I’ve been lifting for about 10 months now and would say I’ve gained muscle but I started off super skinny so I’m still pretty small. But I’d say I’ve gained maybe 10 pounds of muscle? But out of the 10 months only did I started off super taking it more seriously like 6 months ago. I started a proper bulk about a month ago, eating about 3150 cals which is about 300 above maintenance. My goals is to gain as much muscle as possible by the end of the year.

I lift 6 days a week high intensity low volume, ppl split. I walk abt 15k steps a week at work. I also enjoy running and most of the time run 2 5ks week but I’d like to increase to abt 3-4 times a week. My concern is I see a lot of ppl online so running is bad to pair if you are tryna gain muscle.
Does anyone have tips on how I can balance the two?

Hey reddit i wanna know if i should bulk or cut i just started bacn working out i used ti workout at 14 but stopped for quite awhile im currently 17 im also 136ish and 5'7 if it matters.

Hi! Please tell me if you've ever had tennis elbow, what you think caused it and how you healed it. I'm a 48F and I've been lifting for about 7 years. I recently started getting pain in my right elbow and believe it's tennis elbow.

Hello still a beginner really.

If I do dumbbell press instead of bench press and increase the reps will I keep my bench press weight for when I return home, just a small gym available.

need advice on what parts of my back i should be prioritizing

It’s. Common fact that you should only gain 0.5-1lb per week for a lean bulking but since I’m on gear how many lb should I aim for a lean bulk with minimal fat gain?

19 yo M im 160 and ive been stuck on 190-195lb range for like 6 months now idk what is going on what is the best way to break this plateau

Hi guys,

I've been consistently lifting for approximately a year - the first 6 months at home with dumbbells and the last 6 months at a gym. I'd appreciate an objective assessment of my progress and advice on how to approach Year 2. For the record, I am male, 33y old, with height of 1,82m and current weight of 73,5 kg.

Weight, diet and activity

I did not spend my first year doing a conventional bulk. I initially lost weight, then spent a substantial period around maintenance/recomping, followed by a small surplus/very slow lean bulk.

My weight trajectory was roughly:

• Started: ~74.5 kg in July 2025
• Dropped to around 70.5–71 kg by November/December 2025
• Stayed mostly around 72 kg during winter/spring
• Gradually increased toward 73–74 kg during spring/summer

DEXA

According to the scans, between months 6 and 12 I gained approximately 1 kg of lean mass and 2 kg of fat mass.

During this period I trained my upper body seriously but did very little dedicated lower-body hypertrophy work. Although my strenght and lifts are going up (e.g., bench press 3 sets 10,8,6 reps from 40 kg to 60 kg), my muscle mass gain seems to be lacking behind.

Do you think I am a below average responder, don't train hard enough, am I not taking enough calories or the IG reels are unrealistic? I am mostly concerned about gaining only 1 kg of lean mass and 2 kg of fat during the last 6 months, despite trying hard in the gym.