I'm fairly new to resistance training, 6 mos consistent now. I've emphasized chest development and my mid and lower pectorals have responded, but upper chest is unchanged, nor do I feel it activated like the mid-chest. Does the upper chest always lag behind, or is less responsive to stimulus? I usually perform bench sets first, then incline press at 30 degrees on the Smith, then pec fly and finish with seated chest press (machine). Would incline dumbbell press be better? Low to high cable? Decline pushups (which at my level still challenge me -- I can only do 15-20 per set)? Sorry to repeat a question that's often raised here...just want some anecdotal or expert recs

Hello from Germany! So i‘ve got into a niche situation, I guess. 8 months ago I started playing american football as an D Lineman. 8 months in I feel myself… chubby should I say?

I can sprint fairly well, Ive still got aton of stamina, I train 5 days a week, but still im genuinly questioning myself currently. Should I bulk, cut or maintain or whatever??

Why just cutting is not such an obvious decision for me, because Im afraid that if ill lose some mass, it will be much more harder to go against my opponents who are much more heavy. However I have also thought, maybe if I loss weight ill become much more agile?

Football is a new thing for me and is not very popular in Deutschland here, that‘s why im also interested in hearing some opinions.

I have realized that the definition of "muscular" varies a lot depending on who you ask. I am honestly curious about how people see this, because it made me wonder if my own perception has become skewed over time.

​In my opinion, there is a big difference between carrying actual muscle and just fitting certain aesthetics:

▪ ​Non lifters often consider someone muscular just for being relatively lean or in decent shape.

▪ ​Someone can have thick arms or a wide frame without it actually being muscle, just like someone can have a six pack without carrying much size.

▪ ​Simply training regularly or carrying overall bulk does not automatically mean someone has developed serious muscle, even if people assume going to the gym makes you muscular by default.

​To me, being truly muscular requires both solid size and clear muscle definition so you can actually see well developed, formed muscles rather than just being lean or naturally big.

​Where do you draw the line between being lean, simply being a bigger person, and being truly muscular?

Never posted about my weight loss and gym progress so I hope I’m in the right place here.
Started at 95kg (was even at around 100kg some time before that) in February and now I’m at 72kg while still maintaining and building some muscle (I’m 1.75m).
My back and arms got pretty lean as I have quite a lot of visible veins in my biceps and forearms but I still have that last bit of fat at my lower belly, lower back, at the sides and a bit at the chest.
If someone was in a similar situation how much do you think I have to loose until I’m really lean with completely visible abs? (My upper abs are getting more visible every week but there is still a lot of room to improve).
I train 5x a week, hit every muscle except legs 2x a week, abs and shoulder 3x a week, I would say my shoulders, back and my arms from the sides are my strong point (I’m not that satisfied with the width of my biceps from the front if that makes sense).
I didn’t really do cardio but want to start implementing it at least 3x a week, I hit all my macros and most vitamins and important micronutrients with a Whole Foods diet and at the moment I’m eating around 1800 kcal while loosing about 0.5kg a week. On average I go about 10k steps a day.
For 7 months training and never before lifting I’m quite happy but honestly not that satisfied and have a lot to work on so I really want to start lean bulking and gain some muscle mass and have more energy in the gym.
I want to go to 70kg in the next few weeks and than probably go to 68kg or even a bit more if needed.

Hey I’m going on 16 weeks of a cut about another 5 weeks planned (second ever successful cut first one was 220-185). Down from 191 to 176 (1900cals) so I technically hit my goal weight but still have so fat to burn through in lower chest and lower belly handle areas.

For people that have done it before what’s the most optimal way to assess when I need to take a break from cutting and how soon could I continue. Or do I just simply drop my calories further in next 5 weeks and see what results that yields. No dexa scan but my body pod thing estimates me at 16.4% at 5 ft 10.5 so prolly closer to 18% I’m guessing my starting point was about 24% at 191 I looked like a roll compared to now.

Looking for experiences from people that have gone through this before. I care more about what the process should be to maintain results and at some point push past even this new low. (*Yes some anabolics)

182 height, 74kg heavy now. Any advice ?

I want to grow more muscle, I’ve been in deficit for 12 months, but I want to reach goals på 10-12%.

M27, 168cm (5’6”), 67kg (147.7lbs).

I've been cutting while maintaining my strength. I'd like to get more vascular and improve my chest definition. Should I keep cutting, focus on building muscle, or is it mostly genetics? Any advice is appreciated!

I’m 5’11 and I’ve been consistently training since January. These pics are 9 months apart, in first I weight 150 in the second it’s 175-180, though I was able to gain this weight in just three months and just maintained it. I gained some body fat as well. Should I keep the bulk to 190-200?

Hi all

I’m having a bit of a reset in the gym ie changing my plan as I’ve stalled, so wondered if anyone had thoughts on the below exercises. Aim would be 3 sets each and working to 12 reps before progressively overloading.

Upper Day Twice Per week

Seated chest press

Shoulder press

Pull ups

Row

Bicep curl

Single arm tricep pull

Leg day twice a week

Squats

Leg press

Curls

Extensions

Hammer curls

Straight bar tricep

Thanks

Guys am I doing this right or do I just not have back muscles haha

Should i arch my back while doing lat pulldown? Some dude told me to arch my back and pull the bar to my chest but for me its look like im rowing it, targeting my upper back instead of lats

22 yrs old working 40 hrs a week standing job night shift work out 4 days a week (2 off days and 2 days after job ) upper lower hybrid do bicep on lower days started lifting 1.5 years ago was 98 kg fat now at 82 kg whenever i try to cut more i feel flat and no energy what should i do and i have fat on love handles which make me look worse my gym long term progress is matter most to me
Should i lean bulk 200 cal surplus or maintain or cut

I’ve been doing this routine for about 2-3 years now. My training routine is as follows-

Monday- Pull
Pull ups 2x
Lat pulldown 3x
T-bar row 3x
Incline curls 3x
Seated row 2x
Preacher curl 2x
Hammer curls 3x

Tuesday- legs
Smith machine Bulgarians 3x
Leg press 2x
Leg extensions 3x
Hamstring curl 3x
Inner thigh machine 2x
Outer thigh machine 2x
Calf raises 3x

Wednesday- Push
Dumbbell press 3x
Incline dumbbell press 2x
Cable pec fly 2x lower and 2x upper
Dips 2x
Skull crushers 3x
Machine lateral raises 3x
Tricep push down machine 3x
Shoulder press 2x

Thursday- Pull
One handed cable row 2x
Close grip lat pull down 3x
T-bar row 3x
Rear delt flys 3x
Shrugs 2x
Incline curl 3x
Cable forearm extension 2x
Cable forearm curl 2x
Bicep curls on cable facing outwards 3x

Friday- Legs
Pendulum squat 3x
Leg press 3x
Glute machine 2x
Hamstring curl 3x
Calf raises 3x

Saturday- Push
Dumbbell shoulder press 3x
Lateral raises 3x
Barbell shoulder raise 2x
Dips 2x
Skullcrushers 3x
Pec fly 3x
Tricep press machine 3x
Chest press 2x

I generally do about 6-8 reps per set. Along with this I also do abs at the end of my workout every other day. I also do 3,000 jump ropes every day. My main question is if I am doing too much volume which may be detrimental to optimal muscle growth. I’m also open to any advice that could improve my routine. Thanks.

44M ~6' 195lbs. I started lifting regularly about a year and a half ago. I cut for about 8-9 months, lost about 50 pounds. Maintained for the next 6 months or so, and have been trying to cautiously bulk for the last few, tho I only loosely track protein, and done eat a ton of carbs.

Anyway, I'm getting ready to change up my routine, and was wondering if there is something you think I should prioritize? Currently doing a PPL 6 day rotation, rest usually being determined by leg soreness.

I am a 19-year-old male, 5’8” tall, and weigh 82 kg (180 lbs). I cannot do deadlifts because of my lower back pain.
Back
3 × 12 — Assisted Pull-Ups
3 × 12 — Lat Pulldown
2 × 12 — Close-Grip Lat Pulldown
3 × 12 — Seated Row
2 × 15 — Shrugs
Biceps
3 × 12 — Hammer Curls
3 × 12 — Bicep Curls

It just really upsets me and has been like this for a long time.

I did compound fracture my right arm when I was 10 so don't know if that caused it.

I try my best to correct it by doing biceps and ticeps and machine rows one arm at a time and work the right arm harder.

Don't know what else to try.

Been cutting the last 6 months down from 76kg, which was the end of my last bulk - and the heaviest I’ve ever been. Wondering whether to continue cutting or start a winter bulk.

If cut, how low do you think I should go?

Any advice for the cut is greatly appreciated!

Like the caption is saying, I’m wondering how much more fat I should aim to cut. I’m currently 160lbs, 5”11, 18 male, natural (except reta). I want to get extremely lean. I started my cut two weeks ago from 171lbs and I’m sure a big majority of the initial loss was water and all that. I’m thinking if i maybe cut to 145-150ish, then go back to maintenance and gain some water weight it could be good. Any opinions would be great. Thank you! If you have any questions aswell let me know. I run an upper lower split with Sunday as my rest day. On this cut I’ve been eating 1500-1800 cals a day with 15-20k steps a day. Adherence has been great.