r/WeightTraining

January - 145lbs

May - 165lbs

Joined my local gym back in January. It has a great selection of free weights and I have been working out 4 days week, prioritizing 1-2 muscle groups per day. I’ve been taking creatine and mass gainer, as well as eating and sleeping better. I’ve always had a high metabolism so gaining weight is kind of hard for me. I’m feeling pretty happy with the results I see so far.

What are some suggestions you all may have about splitting workouts up based on muscle groups, versus high intensity full body workouts? What are the pros and cons to each method? I’m looking to bulk up a bit more and would love feedback and suggestions.

M/41/6’1” 285lbs to 179lbs over 19 months.

Regimen:

Cycling between cutting and maintenance to ensure muscle growth / retention while losing fat.

Metrics:
I measured my strength, waist, weight, daily steps, mood, sleep, resting heart rate, caloric intake and macros. If I noticed I was losing weight, waist was shrinking and my strength was going up, I continued cutting. Once my strength started to dip, or my recovery was suffering, I would swap to maintenance x 4 weeks before resuming the cut. I could cut roughly for 3-4 months then 1 month maintenance, rinse and repeat.

Calories / macros
Cut: 2100 calories, 185g+ protein, 50g fat, rest into carbs
Maintenance: 2700 calories, 185g+ protein, 50g fat, rest into carbs

Routine: workout 6x weekly, 9-10k steps daily, no cardio
- Push
- Pull
- Upper A
- Legs
- Upper B
- Abs
- Rest

Rep ranges: 8-12

Stack:
Multivitamin
Legion pre-post workout (with creatine)
Fish oil
Zepbound 15mg every 10 days

Im finishing up my final cut phase over the next few weeks to try and remove as much of the remaining stubborn lower fat before transition ton maintenance x 3 months, followed by my first lean bulk phase this fall.

I do cardio, swimming, and strength training. Favorite exercises include dips, pull-ups, seated, row curls, push-ups, flys, overhead press. 50 pounds lost and kept off. Also, gained some muscle. Still working to improve. As the question comes up, I did this naturally.

This is mainly a byproduct of me joining a gym and working out consistently 4-5 days a week after a little more than 3 years. I lean bulked and steadily gained 25 pounds, I would center my gym routine on progressive overload (do three sets of 8-12 reps and increase the weight by 5lbs whenever I could achieve 3 sets of 12 reps for that exercise with a specific weight) and utilized myfitnesspal in order to ensure that I only consume only 200-300 calories above what’s considered maintenance in regard to my daily caloric intake every day. As for protein, I make sure to consume 0.7 grams of protein for every pound I weight. So now I consume at least 122.5 grams of protein per day.

The first photo is after two months of me going to the gym and the second photo is after 3 years and 3 months of me going to the gym.

So there’s a 3 years and 1 month gap.

Gym Routine:

Chest and Triceps Day:

Incline MTS Press (machine) - 65 per side x 3 sets

Pec Fly (machine)- 160 x 3 sets

Overhead Press (cable) - 62.5 x 3 sets

Rope Pressdown (cable) - 67.5 x 3 sets

Lateral Raises (machine) - 115 x 3 sets

Shoulder Shrugs (dumbbells) - 95 x 3 sets

Standing Calf Raises (machine)- 280 x 3 sets

Leg Day A:

Romanian Deadlifts (dumbbells) - 100 per side x 3 sets

Hip Thrust (machine) - 210 per side x 3 sets

Leg Extension (machine) - 210 x 3 sets

Single Leg Press (machine) - 105 per side x 3 sets

Hip Abduction (machine) - 210 x 3 sets

Shoulder Press (machine) - 120 x 3 sets

Back and Biceps Day:

Lat Pulldown (machine) - 175 x 3 sets

T Row (machine) - 70 x 3 sets

Rear Deltoid (machine)- 160 x 3 sets

Biceps Curl (machine) - 120 x 3 sets

MTS Abdominal Crunch (machine)- 130 x 3 sets

Hanging Leg Raises - 3 sets

Cable Hammer Curl - 47.5 x 3 sets

Leg Day B:

Hack Squat (machine)- 110 per side x 3 sets

Hip Thrust (machine) - 210 per side x 3 sets

Lying Leg Curl (machine) - 125 x 3 sets

Glute Kickback (machine) - 150 x 4 sets

Hip Adduction (machine) - 225 x 3 set

When I manage 3 sets of twelve reps, I increased the weight by 5lbs

Decided to squat with 60kg which isn't much but I've generally avoided squats as I've had a similar issue before.

I felt that my lower back is weak anyway but basically I felt a bit of a twinge and decided to stop them. Fast forward 6-8 hours I could barely stand up, and the pain with certain movements was awful.

It's been about 3 days since and I've been taking painkillers but the bruising is still there obviously with some pain in certain positions.

What do you think might have caused this and should I give up squats.

As the title hints , currently my goal is to improve flexibility, exercise form and posture.

My main struggles are anterior pelvic tilt, forward head and weak core. Therefore, I have attached two videos where you can easily identify those problem areas.

I am seeking for specific advice.

Thank you

Want to get in the gym and grow muscle but I’m scared as hell not gon lie I don’t want to go there and embarrass myself

I've been at a small surplus without realizing for a few months but at least I've been able to build more muscle.. the surplus is my fault but I also have not missed 140g of protein a day for 3 months straight at least. The first photo is from end of January. The others are recent within the last week or so. The third pic is fasted abdomen

I think I've built a lot of muscle but I feel like I look so mid

I've lost 70 lbs of fat (at least) in 1.5 years without counting calories but I am now weighing my food and I've been averaging 2,800 calories a day for the last few weeks which is so much. But I'm staying at 145 lbs fasted in the morning (for now). I know I need to get to 2,200 average calories max..

I'm 5'7 and 145 lbs for reference

Of note, I do have bad bloating and digestion issues I'm trying to get ahold of and it makes my abdomin so inflamed and bloated even when there isn't a ton of fat there, which is contributing to the overall look. But yeah I was thinner in the first pic which is when I had only just started weight training, before that it was only cardio zone 1-2. Now I weight train 4-5 times a week and I have gained weight and retain a lot more water with the carbs I've reintroduced to my diet. I also do cardio every single day

Maybe I've just been overeating, but yeah would love any anecdotes on the question in my title

Hi all, first time posting in this subreddit. I’m 27, 153 lbs, and around 5’7”. After the military, I got really lazy and gained about 15 lbs. Not terrible, I know, but I still wasn’t happy with how I looked.

I was watching a video on social media, and this may be controversial, but they said to choose someone with a similar body type and use that as motivation or a goal. I chose Gianna Bullock because we both have narrower hips and a more athletic build. I’ve kind of come to the conclusion that this is probably always going to be my natural shape because of genetics, and I can probably stop chasing the idea of having a super curvy hourglass figure.

Anyway, I was wondering if I should lose a little more weight first. I’m thinking maybe another 5 to 10 lbs, then start lifting heavier to build a physique more similar to hers. Or do you think the biggest difference is more muscle mass and body composition rather than weight itself? What would be a realistic timeline?

I included progress pics along with a pic of Gianna Bullock, and then a high school photo from when I ran track so you can get a better idea of my natural build. I also haven’t really worked out much during this process, this has mostly just been from a caloric deficit.

Hi all! I’ve tried to create a workout split that works for me, I’m somewhat new to a regular gym routine but have always been athletic and active. I’m looking for some advice on this split I’ve laid out, also at what point am I over training? For example today (tuesday) my arms are pretty fatigued but I usually go to a full body strength class on these days primarily because I’m still locked into an F45 membership and need to make use of the credits till the end of the month lol. Any and all advice is appreciated!

Just wanted to ask because I’ve seen these around a lot and am wondering if they are an alternative to wrist curls and reverse curls, or do they not target the same thing at all?

Been training mostly constant for 2 months and don’t know whether I should cut or just stay at maintenance. I am 70 kg/154 pounds and 182cm / 6 feet.

I am gaining strength every week but I feel like I have to much fat but at the same time I am very light for my height so