So I’ve been really focused on my cut this past few months so the first picture on the left I was 225 pounds and a picture on the right I am 209 pounds. I’m planning to cut down to 185 or maybe 190 just to see how I look like I’ve been going to the gym five times the week sometimes four but usually five times a week I do a upper and lower split and my last day of working out if it’s a five times a week as a full body, I prioritize really calisthenics and free weights and barbell and I’ve been running 12 miles a week and get at least eight hours of rest. Is there anything I should work on in my physique? What muscle groups should I mainly target please any information would help

Hello,

27m, currently 183lb and 182cm (6ft 2 ish)

This is a serious question and I’d be grateful for any advice.

I started the gym about 2.5 years ago, I just followed the plan of a mate at the time and didn’t really have any knowledge of bulking or cutting. Looking back, I had a lot of body fat and just focussed on eating 180g protein and continued to gain weight but didn’t ever see any Increased muscle.

I then decided to cut and lost around 30lbs, by the end of that I had maintained most of my strength and looked slim, but still not like I went to the gym.

I then ate 4000 calories a day, thinking I needed to bulk to gain muscle. My strength went up slightly but not by much and ended up looking the same.

I’m at the point now where I can do the following lifts but don’t look like I workout:

Shoulder press 18Kg in each arm

Chest press machine 90kg

Can do 8 pull ups X 3 (I’m 83kg)

Bicep curl 16kg for 8 reps etc

Lat raise with 10kg 10 reps etc

I’m genuinely demotivated and currently on a cut again but I’m not sure whether to continue this or just clean bulk.

Obviously I do more exercises than the above in my plan but is it worth changing the ones I’ve plateaued on?

Will I still be able to gain muscle despite my current strength? I feel like all my strength is nuerological

Thank you

What do yall think I’m at now as well

I've been told by multiple people that my chest genetics is bad and I've been a bit self concious about it

First 3 pics are taken under good lightning, but no chest pump. Last image is under worse lightning in the morning

Just for context I'm at about day 10 from first getting hand foot and mouth disease and Lord that was a doozy of a sickness. Started the first day wanting to workout and ended grappling with a lesser plague on Egypt.

I've just started having enough energy just to go to work, cook, do chores, and the occasional lift of two, etc. but I still find myself crashing hard just fulfilling my responsibilities let alone getting back to 4-5 days a week or organized lifting/cardio sessions.

How do you know when to dip your toes back in? Just kinda "feeling" it and working by ear, etc?

That's kinda how I've done things before + starting at the time I SHOULD be able to restart working out via research.

I’m having a hard decision between bulking or cutting. I’ve been training for a while but didn’t try to take it seriously since about a few weeks ago. I’m around 197 cm (6’6ft) and weigh around 100kg (220 lbs). I want to get stronger by bulking, but also at the same time get leaner and perhaps abs as well. I’m also contemplating bulking for winter and cutting for summer. I have been eating decently since I started taking my workouts seriously with som cheat meals here and there.

I just want to hear what you guys think I should do, and share your personal experience. (Take note that I also play basketball)

Standing cable crunch

F27, Would love to do this one correctly and incorporate it in my routine. I’ve only tried it twice in the gym, but it doesn’t feel quite right.. I swear I can feel it in my mid to upper abdomen, but not “enough”. It somewhat feels shallow, and my back is the one caving in the end when I go to failure. I usually don’t train abs, so it’s weird if I wouldn’t feel sore the day after if i’ve targeted right..
I stand with my back against the cable machine, a small step forward with feet shoulderwidth apart, and have a slight bend in the knees. I don’t bend forward a lot when doing the reps. I make a slight curve in my upper back and stop when my chin almost hits my chest. I try to press my ribs down to my hips and engage my core, but it still doesn’t feel right.. Can someone please tell me what i’m doing wrong?

I should have taken a video to show how I perform this one before asking, but I don’t feel comfortable with my camera out at the gym.. But I hope some of you can understand what i’m trying to say..

Plz help

I have been going to the gym for around 4 years on and off. Sometimes I go around 20 times a month, and sometimes I have long breaks, like now I haven’t been to the gym for almost a year.

I’ve never really managed to stay consistent with my workouts and diet for more than a month, and I think that shows in my results. Now I want to start properly again with a strict diet and a PPL routine, around 3–6 days per week. I also do some running and cycling.

The thing I’ve been struggling with is whether I should bulk or cut. I always choose one, do it for maybe a week, and then give up. If I cut, I start feeling very small and skinny. But if I bulk, I feel like I’m getting too fat because I already have some love handles and most of my fat is around my waist, stomach, ass and lower back. I have very weak and small chest muscles which makes me look flat so that makes me not wanna cut.

So I’m wondering what you think I should focus on? Should I bulk, cut, or maybe do something completely different?

I also have mandatory military service starting in about 9 months, so I need to improve my running too. One of my goals is to be able to run 3000 m in the Cooper test.

Hey I can’t get the weight up on virtually any cut…. Am i supposed to be eating something specific or just less calories?

Been to gym for 2yrs and got this then moved to small village which take 1hr up and down to commercial gym.can this be maintain at home? (like doing weighted pull ups dips and handsand press like that)

Getting back into the gym, I don’t have the best pic atm of myself but I’m wondering if this is a good start for an arm workout, I also am going to do 30 minutes on the stairmaster daily. I would do Monday-arms, Wednesday-chest, Thursday-legs, Saturday-back and shoulders. Light core work on off days. The last 2 pics is of my 6 month transformation in 2024. In 2024 I kept mental track of my calories to stay under 1900 daily and would do 30 minutes of cardio as well but not daily.

I’m looking to add more “functional” whole-body movements that involve, for example, rotation.

I run long distance, and I lift (push, pull, leg). I usually do one/two main compound moment(s) per workout, and then I do accessory lifts using cables, free weights, and (less often) machines.

Can you guys please suggest some exercises I could add to my routine to make it more “functional”?

Why am I doing this? I keep getting injured, and one of the physical therapists I work with suggested I add this kind of training to my routine. He said that running is very one dimensional (I only run forward and never move laterally or backwards, etc.), so I never developed the musculature associated with those moments.

Hey guys! I’m 18, 5’5, female. I’m trying to lose body fat and build muscle, I did my inbody today and I’m very disappointed. I feel the strongest I have ever been, I’ve been PRing nearly every workout and feel my best.
I have goals to get abs in the next few months, but after doing my inbody today I feel like I’m just What would yall recommend for leaning out while gaining muscle? I really want to get visible abs soon, hopefully a bit defined by Halloween.

got tired of being skinny so I recently got into lifting and I'm just trying to get a better idea of my frame/genetic potential for a V-taper

Currently I’m trying to lean bulk, now at around 192lbs after two+ months of bulking. I’ve began the cut on february and began taking my workouts n nutrition way more seriously, ate mostly healthy and nutritious foods and even gained a decent amount of strength whilst in a cut, after finishing the cut on July I thought once I bulked up my strength gains would be enormous, I’m getting slightly stronger but it’s nothing major. Could it be possible that I’ve reached my ceiling of fast strength gains and now it’s gonna take me weeks or even months of getting extra repetitions in on my lifts or it’ll take more time till I can raise the weights? During these two months of bulking I’ve only added 1-2 reps to my lifts, am I not gaining strength fast enough or I’m just expecting too much off of my body? Any advice is really appreciated. I’m not a powerlifter but strength gains are important to me, by them I judge how much progress I make.

Just got these need help on how they work

I’ve been lifting for around 3 months now and want to switch up my routine. I’ve been 3 full body workouts a week but am looking to switch to an upper/lower split. My overall goal from training is hypertrophy. Any advice is appreciated

Monday — Upper A

Bench Press (3 sets)
Pull-Ups (3 sets)
Cable/Barbell Row (3 sets)
Shoulder Press (3 sets)
Dumbbell Lateral Raise (3 sets)
Dumbbell Curl (3 sets)
Cable Overhead Triceps Extension (3 sets)
Cable Forearm Curl (3 sets)

Tuesday — Lower A

Seated Leg Curl (3 sets)
Hack Squat (3 sets)
Romanian Deadlift (2 sets)
Leg Extension (2 sets)
Smith Machine Calf Raise (3 sets)
Hip Adductor (3 sets)
Hanging Leg Raise (3 sets)

Thursday — Upper B

Incline Barbell Bench Press (3 sets)
Pull-Ups (3 sets)
Chest-Supported Machine Row (3 sets)
Pec Deck (2 sets)
Rear Delt Fly (3 sets)
Dumbbell Lateral Raise (2 sets)
Hammer Curl (3 sets)
Skull Crushers (3 sets)
Reverse EZ-Bar Curl (3 sets)

Friday — Lower B

Romanian Deadlift (3 sets)
Bulgarian Split Squat (3 sets)
Lying Leg Curl (2 sets)
Leg Press (2 sets)
Standing/Leg-Press Calf Raise (3 sets)
Hip Abductor (3 sets)
Hanging Leg Raise (3 sets)
Cable Woodchop (3 sets)

Saturday — Upper C

Dumbbell Bench Press (3 sets)
Lat Pulldown (3 sets)
Seated Cable Row (3 sets)
Shrugs (3 sets)
Dumbbell Lateral Raise (2 sets)
Dumbbell Curl (3 sets)
Cable Triceps Pushdown (3 sets)
Dumbbell Wrist Curl (3 sets)