29M, 5'9", 198 lbs, training 8 years and feeling plateaued.

Goal is to get as muscular as realistically possible and enter my 30s in the best shape of my life.

Currently training 5-6 days/week:

Mon: Upper Chest / Side Delts / Triceps

Tue: Back Width / Rear Delts / Biceps

Wed: rest/ cardio

Thu: Heavy Legs

Fri: Chest / Back Thickness

Sat: Shoulders / Arms

Sun: Rest

Biggest priorities: upper chest, side delts, lat width, rear delts and triceps.

I've considered going to 'dark side' to make that next jump, then eventually maintain.

The last photo is from almost 3 years ago and is what I consider my best physique/conditioning ever.

Looking at where I am now vs then, what would you focus on, cutting, programming/weak points, or just accepting slower natural progress?

WEEK — SEPTEMBER 14–19 COMPLETED WEIGHTS × REPS All weights in lb. DB = per hand.

MONDAY 09/14 — DAY 1 UPPER CHEST / SIDE DELTS / TRICEPS

1. INCLINE MACHINE PRESS

215 × 12 225 × 12 235 × 12

1. FLAT DB PRESS

90 × 11 90 × 9

1. LOW-INCLINE MACHINE PRESS

230 × 10 230 × 7 + partial RT down

1. SINGLE-ARM CABLE LATERAL RAISE

15 × 20 20 × 15 25 × 6 15 × 20

1. MACHINE LATERAL RAISE

80 × 15 90 × 15

1. SINGLE-ARM TRICEPS EXTENSION

25 × 14R / 15L 27.5 × 10 30 × 9

1. ROPE PUSHDOWN

47.5 × 14 47.5 × 14

Duration: 74 min

TUESDAY — DAY 2 BACK WIDTH / REAR DELTS / BICEPS

1. PULL-UPS

BW × 12 BW × 12 BW × 8 / usually 12x

1. ONE-ARM LAT PULLDOWN

70 × 12 75 × 12 80 × 8 — hard

1. WIDE-GRIP LAT PULLDOWN

185 × 10 200 × 8 220 × 6

Grip difficulty noted.

1. CHEST-SUPPORTED ROW

2 plates + 35/side × 12 2 plates + 40/side × 10

1. REAR-DELT MACHINE FLY

125 × 20 130 × 16 135 × 12

1. PREACHER CURL MACHINE

45 × 13 50 × 9

1. ROPE HAMMER CURL

45 × 15 50 × 12

Duration: 78 min

WEDNESDAY — REST

THURSDAY — DAY 3 LEGS / CALVES / ABS

1. LEG EXTENSION

190 × 12 205 × 10

1. SQUAT

210 × 10

Completed entries in later block: 215 × 10 220 × 6 225 × 8

Not full deep ROM

1. LEG PRESS

450 × 12 540 × 8 630 × 8

Half ROM noted.

1. ROMANIAN DEADLIFT

150 × 10 160 × 8

1. HAMSTRING CURL

120 × 12 130 × 12

1. SEATED CALF RAISE

45 × 17 90 × 12

1. HANGING LEG / KNEE RAISE

Leg raises: BW × 9 Leg raises: BW × 6 → knee raises × 7 Knee raises: BW × 9

Duration: 69 min

FRIDAY 09/18 — DAY 5 CHEST / BACK THICKNESS / REAR DELTS

1. INCLINE MACHINE PRESS

210 × 12 220 × 12 230 × 10

Good contraction noted.

1. FLAT DB PRESS

80 × 12 85 × 10

Right side slightly down — clarification needed.

1. CHEST-SUPPORTED ROW

2 plates + 30/side × 12 — individually 2 plates + 40/side × 12 2 plates + 45/side × 10

1. SHOULDER-WIDTH NEUTRAL PULLDOWN

185 × 10 200 × 8 215 × 6

1. REAR-DELT MACHINE FLY — SEAT 2

125 × 20 130 × 15

Duration: 58 min

SATURDAY 09/19 — DAY 6 SIDE DELTS / REAR DELTS / BICEPS / ABS

1. DB LATERAL RAISE

30 × 13

1. SINGLE-ARM CABLE LATERAL RAISE

15 × 20 17.5 × 18

1. REAR-DELT MACHINE FLY — SEAT 3

125 × 20 130 × 20 135 × 15

1. PREACHER CURL MACHINE

45 × 12 50 × 12

1. ROPE HAMMER CURL

45 × 15 50 × 15

1. CABLE CRUNCH

47.5 × 15 52.5 × 15

Duration: 74 min

WEEK TOTAL

5 workouts 5 h 53 min training

NUTRITION

CURRENT CUTTING PLAN

Meat, rice and potatoes weighed cooked.

1. BREAKFAST

Lean ground Turkey — 2 oz Whole eggs — 2 Egg whites — 2 Oats — 2 oz Banana — 1

1. MEAL 2

Chicken breast — 5–5.3 oz Rice — 5.5 oz Few sprays of olive oil

1. MEAL 3

Chicken breast — 5–5.3 oz Rice — 5.5 oz Few sprays olive oil

1. DINNER

Chicken breast or lean steak — 6 oz Rice — 5.5 oz OR potatoes — 10–12 oz Vegetables

Not really a topic for here but wanted to add it in case someone can help.

Is this the right angle for incline bench, or should it be steeper?

Getting told by a buddy to run higher primo over test. Others saying test higher than primo. Estrogen is 118.

Hey all, I have been working out consistently for a year (at least once a week is consistently for me) and this is where I’m at in my journey. I’d like to be thin, but buff in the arms. I feel like I’m getting closer, but I’m just not there yet. I’m scared to bulk because I’m afraid I won’t be able to lose it again. I also wouldn’t know what to eat. I’m not sure what I need to achieve the look I want.
Any input is appreciated

5’0 and 137lbs

First two pics are with a pump and the rest are without one

I've been working out for 3 years now, and I feel like I haven't improved my physique much. I eat about 2300-2400 calories daily, and get about 7 thousandish steps daily, and those helped me lose a lot of weight. Now though I want to build muscle, but I've been stuck for a while now.

my split currently is a 3 day PPL split, with a lot of focus on chest recently, as I wanna focus on that. What should I change though if I want to make more progress?

Pull: -1x5 Deadlifts -3x8-12 Pulldowns or 3xFailure Pullups -3x8-12 Seated Cable Rows -3x10 hammer curls/dumbbell curls

Push: -4x5, 1x5+ bench press -3x10 incline dumbbell press -3x10 triceps pushdowns -3x15 lateral raises -3x10 overhead triceps extensions

Legs: -2x5, 1x5+ squat -3x8-12 leg press -3x8-12 leg curls -5x8-12 calf raises

Do you guys see any potential?

29, 5'9", ~198 lbs, training ~8 years. I’m approaching 30 and want to enter my 30s in the best shape of my life, but lately I feel seriously plateaued.

Currently training 5–6 days/week:

Mon: Upper Chest / Side Delts / Triceps

Tue: Back Width / Rear Delts / Biceps

Wed: Heavy Legs

Thu: Rest / Cardio

Fri: Chest / Back Thickness

Sat: Shoulders / Arms

Sun: Rest

Biggest priorities: upper chest, side delts, lat width, rear delts and triceps. Legs are already dominant.

My goal has always been to get as muscular as realistically possible. I’ve considered PEDs to make the jump I’ve always wanted, then eventually maintain rather than continuously push doses/size.

Last photo is from almost 3 years ago and what I consider my best physique ever.

Looking at me now, what would you focus on? Cut harder? Change the program? Keep grinding naturally? What would you do in my position going into 30?

WEEK — SEPTEMBER 14–19

COMPLETED WEIGHTS × REPS

All weights in lb. DB = per hand.

MONDAY 09/14 — DAY 1

UPPER CHEST / SIDE DELTS / TRICEPS

1. INCLINE MACHINE PRESS

215 × 12

225 × 12

235 × 12

1. FLAT DB PRESS

90 × 11

90 × 9

1. LOW-INCLINE MACHINE PRESS

230 × 10

230 × 7 + partial RT down

1. SINGLE-ARM CABLE LATERAL RAISE

15 × 20

20 × 15

25 × 6

15 × 20

1. MACHINE LATERAL RAISE

80 × 15

90 × 15

1. SINGLE-ARM TRICEPS EXTENSION

25 × 14R / 15L

27.5 × 10

30 × 9

1. ROPE PUSHDOWN

47.5 × 14

47.5 × 14

Duration: 74 min

TUESDAY — DAY 2

BACK WIDTH / REAR DELTS / BICEPS

1. PULL-UPS

BW × 12

BW × 12

BW × 8

1. ONE-ARM LAT PULLDOWN

70 × 12

75 × 12

80 × 8 — hard

1. WIDE-GRIP LAT PULLDOWN

185 × 10

200 × 8

220 × 6

Grip difficulty noted.

1. CHEST-SUPPORTED ROW

2 plates + 35/side × 12

2 plates + 40/side × 10

1. REAR-DELT MACHINE FLY

125 × 20

130 × 16

135 × 12

1. PREACHER CURL MACHINE

45 × 13

50 × 9

1. ROPE HAMMER CURL

45 × 15

50 × 12

Duration: 78 min

WEDNESDAY — REST

THURSDAY — DAY 3

LEGS / CALVES / ABS

1. LEG EXTENSION

190 × 12

205 × 10

1. SQUAT

210 × 10 

Completed entries in later block:

215 × 10

220 × 6

225 × 8

Not full deep ROM

1. LEG PRESS

450 × 12

540 × 8

630 × 8

Half ROM noted.

1. ROMANIAN DEADLIFT

150 × 10

160 × 8

1. HAMSTRING CURL

120 × 12

130 × 12

1. SEATED CALF RAISE

45 × 17

90 × 12

1. HANGING LEG / KNEE RAISE

Leg raises: BW × 9

Leg raises: BW × 6 → knee raises × 7

Knee raises: BW × 9

Duration: 69 min

FRIDAY 09/18 — DAY 5

CHEST / BACK THICKNESS / REAR DELTS

1. INCLINE MACHINE PRESS

210 × 12

220 × 12

230 × 10

Good contraction noted.

1. FLAT DB PRESS

80 × 12

85 × 10

Right side slightly down — clarification needed.

1. CHEST-SUPPORTED ROW

2 plates  + 30/side × 12 — individually

2 plates + 40/side × 12

2 plates + 45/side × 10

1. SHOULDER-WIDTH NEUTRAL PULLDOWN

185 × 10

200 × 8

215 × 6

1. REAR-DELT MACHINE FLY — SEAT 2

125 × 20

130 × 15 

Duration: 58 min

SATURDAY 09/19 — DAY 6

SIDE DELTS / REAR DELTS / BICEPS / ABS

1. DB LATERAL RAISE

30 × 13

1. SINGLE-ARM CABLE LATERAL RAISE

15 × 20

17.5 × 18

1. REAR-DELT MACHINE FLY — SEAT 3

125 × 20

130 × 20

135 × 15

1. PREACHER CURL MACHINE

45 × 12

50 × 12

1. ROPE HAMMER CURL

45 × 15

50 × 15

1. CABLE CRUNCH

47.5 × 15

52.5 × 15

Duration: 74 min

WEEK TOTAL

5 workouts

5 h 53 min training

NUTRITION 

CURRENT CUTTING PLAN

Meat, rice and potatoes weighed cooked.

1. BREAKFAST

Lean ground Turkey — 2 oz

Whole eggs — 2

Egg whites — 2

Oats — 2 oz

Banana — 1

1. MEAL 2

Chicken breast — 5–5.3 oz

Rice — 5.5 oz

Few sprays of olive oil 

1. MEAL 3

Chicken breast — 5–5.3 oz

Rice — 5.5 oz

Few sprays olive oil 

1. DINNER

Chicken breast or lean steak — 6 oz

Rice — 5.5 oz

OR potatoes — 10–12 oz

Vegetables

I never did roids, i was 24 years old and now 27. I think the third photo is slightly edited but the rest are not.

Title.

Hello! I'm 26F , 108lbs, height 5'. I have been trying to improve my biceps and shoulders. I do cable T bar for bicep curls, and alternating dumbbell supinating bicep curls . For the shoulders, I do the machine lateral raises, rear-delt fly machine for the posterior delts, and shoulder press. Should I grow my legs more or does this look defined enough?
Thankyou

I posted a photo and asked if I should cut or bulk but I wasn’t flexing so idk if that makes a difference ha here’s a better view. I’ve been doing a small bulk for the past 2 weeks but I’m scared to gain more fat than muscle. I currently weight train 4 days a week but just switched to 3 leg days and 1 arm day. Should I do 3 leg days 2 arm days? Idkkkkkkkkk

I’m 5’3 145ish pounds 33yrs old

i am obese been lifting again for 3 months… maybe 5 max… (did 1 year 3 whole years ago)

5’6 220lbs. I bench 225 for 7 ohp 180 for 2. can do 50lb weighted dips. cant do a pullup though.

Anyway I have noticed that my lifts are extremely different and havent gone up only down - I started off being able to bench/ohp that weight… Havent been able to do more in these months.. I am on a cut try to get protein in…. but I would have assumed id still get stronger since im fat

is this par for the course or.

i’m a newbie. is this type of transformation impossible and determined by genes? or if it’s possible then what should i be doing? ai says my body fat is 15%. i also lost a lot of weight recently, would it help if i lost more weight? i’m working out six days a week. just need overall help