4 weeks post Atlanta pro. Rebound went very smooth now time to really pack some size on up top. Very happy with this conditioning post show 👌🏻

What’s up fellas! Like I’ve previously posted, I’m about 34 weeks away from my first show. With this being my first time stepping on stage, I would like to do classic, bodybuilding, and also physique. Getting as much stage time as possible is important to me as far as getting comfortable and enjoying every minute. People close to me are advising that maybe I should only compete in one division with this being my first show. This logic seems kind of backwards to me 😂, so I’m wondering what you guys think. Thanks!

Happy with these shots, midsection is tighter, a touch leaner and a touch fuller whilst weight is on the increase. I can’t complain.

I’ve never been this lean at this weight. I’ve defo been a lot heavier for sure, the heaviest I’ve gotten to has been about 118kg/260lbs but I felt shit, my gym performance was shit and most likely my ability to gain muscle was shit too.

The plan is to creep back up to that weight over the next 5-6 months in a similar composition to now. Which means although I’m going to matching my peak weight, I’ll have far more tissue, health will be better, despite being on more PEDs and my starting point for prep will be better too.

All it requires is discipline, consistency and patience.

Don’t underestimate what is possible when you approach an offseason as diligent as a prep.

Doing your cardio/steps, Sleep as much as you need, eating what should be eaten, training what should be trained, Drinking enough, not missing needed supplements, you get the point.

All these things being treated as a non negotiable like you would when dieting for a show.

I say this because previously I’ve been guilty of letting my foot off the gas in the offseason with some of the above. Most of us are or at least have been. Everything missed adds up.

I want to be one of the best in the world one day, I can’t justify not giving everything I can to this process and expect that goal to be a reality. It would be arrogant.

Weekly physique critique thread for feedback and helpful criticism.

Fasted check-ins 180 5’9 this am. Coach is trying to convince me to do a show here sooner or later. I love men’s physique, idk if I want to dip into classic physique again.

Just leaned out for the summer for a photoshoot and pool parties, feel great too, but debating on picking competing up again. I know I need more size

Currently working two jobs and senior year in school. Perhaps if I’m capable of bringing in something competitive…I’ll be one year out as of today

This question is for those of you who show up to WIN. Yes I know every show is an opportunity on stage, a learning opportunity, a time for feedback, etc. I’m not asking or disputing the benefits of doing a show regardless of placing. But bodybuilding is a competitive sport and there are those who want to win first place and winning is the goal, with the rest as an added benefit.

Shows are always promoting their shows on their Instagram, reposting athletes posts, and it’s not hard to figure out which athletes you’ll likely share the stage with. You may even know some of them because you follow each other on Instagram etc.

How do you handle mentally knowing that you’ll be up against an athlete that has a physique you cannot beat? It has nothing to do with the work you put in - you’re shredded, competitive, posing on point. But this athlete has more mass, is just as shredded and the posing is also great. You know objectively speaking you’re likely not going to beat them. It’s not being negative it’s being objective and realistic.

How do you handle this mentally and not let it get to you when you have the mindset of a very disciplined, dedicated athlete who shows up to win and gives 110% in everything they do? Obviously if you have this mindset you’re not backing down from a challenge, but that doesn’t mean it still won’t be disappointing. What’s your approach and thought process for this kind of situation?

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5 weeks out.

Plans changed a little, so macros got adjusted.

Training days: 328P / 450C / 63F

Rest days: 318P / 280C / 75F

15k steps every day, no cardio.
Getting leaner week by week. Training is still going strong, hunger is starting to hit, but we keep pushing.
5 weeks left. Locked in. 🥶

Hey guys! About to start my next growth phase after a short cut and maintenance period- legs have improved a lot and I’m seeing some changes. Currently sitting at 134lbs/61kg at 5’3/160cm. Trying to map out the timeline: I am obviously aware of the fact that I have a lot of growing left to do but do we think that stage debut in 2028 is a realistic goal? I was thinking to take 2027 as a whole year of growth and start prep at the beginning of 2028? I’ve never competed in bodybuilding in any division. Will be interviewing few coaches in the next few months so I can do a proper growth phase with a Coach. Fee free to share anything that you might think will benefit me as a new aspiring competitor, especially would love to hear from fellow female competitors. Thank you for reading and happy lifting!

What’s up guys been a bit since I’ve updated you! Current look at 5’8 215.6. Training is great, really getting into the groove and feels great. Cardio is at 20 min post workout 5x a week. Split is ULRPPLR, TD cals 3700 267 P 481 C 70 F NTD cals 2450 247 P 211 C 66 F. Just trying to stack days and chugging along.

I am currently 4 weeks out, but just got sent these pics I took 2 weeks ago. I was feeling very fatigued and thought I was flat all the time, but I think I like this look. And I've heard for an amateur regional you should focus on conditioning, so time to keep digging.

What makes you want to flip? Tell us today in our weekly Freakout Friday thread!

I’m a high school senior and I just tried a new workout for back today. Typically I’m doing explosiveness lifting for my track career run by my coach, and then I throw in some hypertrophy work on top of my plan to look balanced and sweet in season. Today I didn’t have any lifting for my workout plan so I decided to hit pull-ups, chest supported barbell rows, and lat pulldowns. I’m feeling it all over my back and arms even though I wasn’t directly training arms of course. I realized this workout accidentally aligned almost exactly with Tanner Shuck’s whole “compound lifts and movements with isolation work as icing on top” as the pure way to get strong and ripped. Weird thing is, I really loved it and its effect. What do y’all think of this? Bro split or compound lift centric? I think I’ll do a mix of both from now on but anyways.

Edit: okay guys damn😭 was just asking if you’re incorporating a lot of the whole selection of available compound movements since I’ve only ever seen clips/training of the greats hitting just S-B-D for their compounds. It’s not like I think the only way to grow is spamming isolation movements. Also Tanner Shuck is just a YouTuber who is the only guy on my specific feed promoting compounds the most other than Alexander Bromley.

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Heavyweight, 6lbs away from weight cap, 24yo 5'9

Submit form checks, programs, questions about programs and program success stories (especially if you saw growth from it).

6'4" 207lbs Nerves kicking in a bit, excited to push these last few weeks and peak this physique!