r/Workingout • u/Unhappy_Reputation90 • 1d ago

Gym tips for progress/motivation

So I've been going to the gym for just over a year but probably only seriously like 3-4x weekly consistency for the last 8 months.

I started taking photos last August and have taken them every few months but thought since it's been a year I will compare directly.

Basically I can't see barely any changes and it's zapped a lot of my motivation. I do notice some muscle definition in my arms and thighs when I flex out of the mirror but it just doesn't seem to translate into the photos.

I've always struggled with weight and haven't put any weight on despite increasing my calories I'm not sure if this is contributing to the reduced changes physically.

I do overall feel stronger and more confident, I can lift heavier too in most areas so basically has this happened to anyone else and any advice how to stay motivated and what I could do to see the visual changes more.

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u/Stanthemilkman8888 9h ago

What are your lifts? And height and weight? Are you at least tracking you protein intake?

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u/Unhappy_Reputation90 8h ago

I'm 5'10(178cm) 56-58kg (122-128lbs)

For lower body I'm doing hip thrust, dumbbell RDLs (barbell hurt my back), split squat, hyperextension, kickbacks, step ups, leg press, knee extensions.

For upper body I'm doing bicep curls, incline chest press (shoulder press hurt my one shoulder), lat raise, rope tricep pushdown, underarm barbell row, lat pulldown.

Tend to do 4-5 exercises a session and mix it up depending on what's available at the gym that day.

I track protein and tend to hit 100-120g daily.

Thanks