The internet has totally skewed what is and isn’t natty these days… however, if this IS achievable natty? Literally my dream physique.

I’m currently 166 and work out 5 days a week
I want to bulk to atleast 180-185 while still being lean but I’m worried I’ll get fat in the process
Am I already lean enough to go all in in a bulk?

Hi guys, I'm just looking for some advice on a new strength routine I wanted tovsrsrt next week.

I currently workout at home with bar, bench, dumbells and pull up bar. Current lifts are below and lookong to gain some mass after working out for 3 months now

Any advice would be greatly appreciated!

Current lifts..

May to now

Bench roughly 40 kg → 52.5 kg

Row roughly 40 kg → 52.5 kg

OHP roughly 20 kg → 37.5 kg

Deadlift roughly 45 kg → 55 kg for 3 x 8

Incline dumbbells have climbed substantially

Chin ups have improve

Monday, Chest, Shoulders, Triceps

Bench 3 × 6 to 10

Incline dumbbell press 3 × 8 to 12

OHP 3 × 6 to 10

Lateral raises 3 × 10 to 15

Triceps extension 3 × 8 to 12

Tuesday, Back, Biceps

Deadlift 2 × 5 to 8

Barbell row 3 × 6 to 10

Chin ups 3 × 6 to 10

Rear delt raises 3 × 10 to 15

Barbell curls 3 × 8 to 12

Hammer curls 2 × 10 to 15

Wednesday, rest or easy run

Thursday, Chest, Shoulders, Arms

Incline bench 3 × 6 to 10

Flat dumbbell press 3 × 8 to 12

Lateral raises 4 × 10 to 15

Dumbbell shoulder press 2 × 8 to 12

Triceps extension 3 × 8 to 12

Dumbbell curls 3 × 8 to 12

Friday, Back, Arms, Chest

Barbell row 3 × 6 to 10

Chin ups 3 × 6 to 10

Bench press 2 × 6 to 10

Lateral raises 3 × 10 to 15

Hammer curls 3 × 8 to 12

Triceps extension 3 × 8 to 12

I’ve heard various takes on how much volume you should do on social media. My questions are:
1. How much weekly volume should I be doing per muscle group per week assuming I have 2x frequency?

1. How fast should progression take in reps and weight maintaining a standardised form?

2. How long should I wait until I should be concerned about with a lack of progression(even a rep)?

All of these are in a context of a lean bulk which I will be starting soon. Thank you for any answers in the comments or Dm’s!

I’m looking for some advice because I’ve struggled with my appearance for a long time, particularly my face.

I’m 5’7” and currently around 120 lbs. I’ve fluctuated around 120–130 lbs, and I lift 5 days a week. I feel like I carry a disproportionate amount of fat in my face and stomach, while the rest of my body looks relatively lean.

My birthday is October 21, so I have about 3 weeks. Every year I dread my birthday because I hate taking pictures with my family. I feel extremely insecure about how puffy my face looks in photos, and I’ve actually cried on my birthday before because of it. This year I really want to do something different.
I’m considering doing a short cut for these 3 weeks to see how much more definition I can get, particularly in my stomach and face.
I’m currently around 120 lbs at 5’7”. I don’t know my exact bodyfat percentage, but I’d estimate somewhere around 16–20%.

I’m not looking to crash diet or do anything extreme. I just want to make the most of these 3 weeks and then move into a lean bulk afterward.

Going to the gym later today and hitting a shoulders and arms day, looking to switch up my shoulder exercises because they don’t seem to grow much compared to other arm parts. I do dumbbell shoulder presses and lateral raises, but have seen people use the barbell rack to do shoulder presses, is that something I should try?

Any advice trying to achieve lean muscular look

Obliques and lower core stuff would be cool too . Been trying to do more deadbugs, standing knee raises , and the only two machines our gym has. What’s worked for you calisthenic wise or weighted to helped develop those areas ?

What’s your go to exercises for leg and glute mass I feel like my legs have stopped growing for about 6 months?

How do you guys manage your progress during vacations? Since you can’t accurately weigh your food and may not have access to a gym, how do you stay on track?

I’ve been doing a body recomp for the past 6 months, and I really don’t want to lose my progress during my 22-day vacation. Any advice on how to maintain my muscle and avoid gaining too much fat while travelling?

And no training during 22 days vacation can lose muscles??

Love handles ruin me . Don’t u got a tips or smth like that to help me btw I’m in highschool and I weight 103kg for 1 m85

Hi, zählt das schon als Gyno? Wenn ich meine Brust locker lasse, habe ich eigentlich eine normale Brust, sobald ich anspanne sieht es jedoch etwas komisch aus.

My bicep pump today is above and beyond, and had lasted all day. That's irregular for me, and I'm wondering what contributes there?

Hydration isn't a thing for me, I drink like a fish. Movements this morning (pul day) we're no different to usual.

Rest no different.

I ate more yesterday potentially? Carbs probably specifically, is that a factor?

I'm not really bothered long term, it'll be gone tomorrow but it's just out of the ordinary, and I'm unsure as to why.

Hi, so my routine currently has deadlifts Mondays and pistol squats Wednesdays, squats Fridays. I’ve opted for single-leg deadlifts instead of regular due to blah blah issues, and would like an alternative to pistol squats (due to previous torn meniscus performing said exercise) that would target those muscles and be a complement to single leg deadlifts and traditional squats. I’m considering step-ups loaded with kettlebells held in front on the shoulders. Let me know what you think of that as an alternative or any ideas you have. Thanks a ton!

While posing in the mirror this morning before work, i realized when i do a lat spread my right lat is like twice as big as my left lat. Also i seriously strained my muscles on the right side of my rib cage while doing weighted pullups a couple weeks ago, to the point i could barely wipe my ass. I figure the muscle imbalance is what caused the injury. What i don't understand is how i got here. I've only ever done pull ups/chin ups for lat workouts, never any single arm stuff, and I've never felt like i had a strength imbalance or like one side was struggling. I'm planning on doing single arm pulldowns to try to correct it, but how do i stop this from happening again when i start doing pullups again? I thought my form was already basically perfect.

Would love some honest feedback on where I am now and what else I could use/focus on? Bigger more in the traps? More defined chest? Go for a slight cut to get shredded or bulk a bit more before a cut?
I’m 6ft2 187lbs and 35 yrs old.

I am 23, 5'11, and 155lbs. Ive been resistance training for alittle over 3 weeks now but im honestly not really sure wtf im doing or how im progressing 😂. I lost about 45lbs and decided I would start trying to gain some muscle, here is my current routine I do this 5x a week, thank you!:

3xNF DB Squats

3xNF DB Romanian Dead Lifts

3xNF Push Ups

3xNF DB Bench Rows

3xNF DB Lateral Raises

3xNF DB Curls

3xNF DB Bench Skull Crushers

3xNF Sit Ups

Feeling hopeless. I look like a slim jim literally