u/Complex-Excuse4394

I’ve been lifting consistently for around 5 months and currently train 4x a week using an upper/lower split. My main goal right now is body recomp, and one of my physique goals is to eventually achieve more defined/visible 6-pack abs.

For my current core training, I train abs 2x a week at the gym, where I mainly do the leg raise machine and core-focused sit-ups. I also sometimes do a separate ab workout at home around once a week, consisting of crunches, leg raises, air bikes, heel taps, toe touches, V-ups, and planks. I’ve been wondering if what I’m currently doing is enough or if I should add or change exercises to develop my abs more effectively.

Diet-wise, I’m not strictly tracking calories, but I prioritize high-protein meals since I’m trying to build muscle. I generally eat chicken, eggs, rice, vegetables, and fruits. I also try to avoid added sugars, and most of the sugar in my diet comes from fruit.

I know visible abs also depend a lot on body-fat level, diet, and genetics, so I know there isn’t one magical exercise that’ll automatically give me a six-pack. I’m mainly asking about the actual muscle-building side of ab training.

For those who have developed defined abs, what core exercises worked best for you? Are the leg raise machine and sit-ups 2x a week enough, or should I incorporate other exercises? Also curious about how often you train your core.

I’ve been lifting consistently for about 5 months now and train upper body twice a week.

I initially started lifting to gain weight, and now that I’ve reached my goal, I’m focusing more on building muscle and body recomp.

For biceps, I usually do bicep curls, hammer curls, and preacher curls. I try to progressively overload whenever I can while keeping my form clean and controlled.

Diet-wise, I’m continuing with high-protein meals and making sure I eat enough to support muscle growth.

I’m still pretty new to lifting, so I’m curious if this is decent progress for 5 months. Does this look like noticeable bicep gain? Any feedback on my development or training would be appreciated :)

I've been lifting consistently for about 4 months now and train upper body twice a week. I started out trying to gain weight, and now that I've reached my goal, I'm focusing more on body recomp.

For my back workouts, I mainly do assisted pull-ups, lat pulldowns, seated cable rows, face pulls, and back extensions. I try to progressively overload whenever I can while keeping my form clean.

I don't track calories or macros, but I make sure I'm eating enough and getting plenty of protein.

I've definitely noticed changes in my physique overall, but I'm struggling to tell if my lats are actually growing or if I just don't know what to look for😅

What do you guys think?

Hi peeps! I've recently progressed to 20 kg on the incline dumbbell press. I'd appreciate a form check. I notice that as the weight gets heavier, my form tends to change, and I want to make sure I'm still lifting safely and effectively. Any feedback or tips would be greatly appreciated. Thank you!

Edit: Turns out it's just 20 lb😭 Let's all pretend I didn't think it was 20 kg this whole time. Just judge my form instead lol

Really grateful for the advice from some gym peeps here that helped me as a beginner.

For context: This is almost 4 months of training. I currently train 4x a week with a split of upper body, glutes & hamstrings, upper back, and leg day. My main focus has been staying consistent and gradually applying progressive overload instead of rushing the process.

For diet, I mainly focus on eating high-protein meals since I’m currently bulking. Nothing too restrictive—just trying to eat enough to support my training and stay consistent.

Still working toward my ideal body, but at least the muscles are finally showing up now. I’m finally starting to understand the upper body enjoyers🤭

I’ve been training for almost 3 months. I actually achieved my goal of gaining weight since I started at 46 kg. Now that I’ve achieved it, I want to maintain my weight and define my muscles, but I don’t know what I should do next. Should I bulk first or cut?