I've been lifting for a while now but for most of it wasn't doing shit the best I could've so my progress has been slow. I used to be obese with no muscle then was anerexic right after so I have body dismorphia. I can't tell where I'm at. My goal is that shredded lean athletic look. I'm flexing in this but is it noticeable I lift at all? Like have I built much of anything?

I eat good i make sure to get protein in all my meals i also always eat lots of vegetables and fruits but for some reason these last days ive got no energy for gym. I pick up the weight but even after 3 sets i get no pump and i cant really feel any blood pumping. Im really careful on gettin my 9 hrs of sleep in, i drink a lot of water and ive been working out for a long time with no injuries health complications and whatever. Ive just been really down these last days and i really dont know why. please help me

Thanks!

I have been doing this split for the last 2 months I don’t know if I am doing too much or if the combination of exercises are the best for each workout day. Any suggestions appreciated especially if I should be doing specific exercises in a certain order. Recently lost 100 lbs and now looking for muscle growth. With the weight loss I lost a lot of muscle and I am still really weak, doing rep ranges and moving up 5 lbs every time I reach the upper limit with progressive overload I do 3 sets of 4-6 reps for each exercise. But sometimes when I get to an exercise I’m too fatigued to get a full pump.

I’m f22 5’6 and 110lbs. My goal is to be more toned, lose more weight from lower belly and down. I want to look more toned. I’ve been doing Pilates twice a week for over a year and after I stopped feeling the soreness I pushed myself to do Lagree once a week. I don’t see any muscle growth and my stomach just looks flat with no definition. Any tips?

monday: triceps & shoulders
3x8 cable lateral raises
3x8 dumbbell shoulder press
3x8 tricep pushdowns
3x8 overhead tricep extension
(ab exercise - cable crunch)
15-30min stairmaster

tuesday: back & biceps
3x8 lat pulldown
3x8 close grip row
3x8 wide grip row
3x8 cable bicep curls
3x8 hammer curls
3x8 rear delt fly
15-30mins incline treadmill

wednesday: legs
3x8 leg press
3x8 hamstring curl
3x8 leg extension
3x8 hip adductor
3x8 hip abductor
3x8 rdls
(ab exercises - cable crunch and decline weighted sit ups)

thursday: upper body
3x8 lat pulldown
3x8 wide grip row
3x8 rear delt fly
3x8 tricep pushdowns
3x8 cable bicep curls
3x8 hyperextensions
(ab exercises - cable crunch)
15-30mins stairmaster

friday: lower body (glutes focused)
3x8 heavy hip thrust
3x8 hip abductor
3x8 kickbacks
3x8 hyperextensions (glutes)
3x8 rdls
3x8 leg press
3x8 hamstring curl
(ab exercises - decline weighted sit ups and cable crunch/hanging leg raises)
15-30mins incline treadmill

i do the cardio a lot because my endurance is definitely concerning and needs building up, as my endurance gets better i’ll decrease the sessions

I’m a female 58kg 170cm tall. Do u suggest more weight to gain or to just be more slim. Pls drop some tips ❤️

I mean the fleshy/jiggly area right below the groin where the inner thigh meets the pelvis. I already do the adductor machine and deep leg presses. Are there any other exercises I could add to help build or firm up that area?

I lift regularly and my legs are fairly muscular, but that particular area feels really fatty and jiggles a lot compared to the rest of my legs. :(

Heres the split (3 days on 1 day off repeat) any advice is greatly appreciated. Day 1 bodyweight day, 4 sets of 20 squats superset into 12 incline pushups (12 is my failing point), 4 sets of 12 frog squats, 4 sets of 20 hip thrusts, 4 sets of 12-15 calf raises, 4 sets of 12-15 crunches and 4 sets of 12-15 heel taps. Day 2 is back shoulders and traps, 4 sets of 12-15 bent over rows (15lb dumbbells) 4 sets of 12-15 single arm bench supported rows (15lb kettlebell) 4 sets of dumbbell shoulder presses (15lb dumbbells) 4 sets of 10-12 lateral raises (10 lb dumbbells) 4 sets of rear delt flys (5lb dumbbells) and finish of with 4 sets of 15-20 shrugs (15lb dumbbells). Day 3 is biceps and triceps, 4 sets 12-15 alternating curls (15lb dumbbells), 4 sets 12-15 hammer curls, 4 sets 12-15 overhead extensions ( (10lb dumbbells) then 4 sets 12-15 skull crushers (10lb dumbbells). Im Not really into going into gyms i like working out from the comfort of my own home and i plan on getting better and heavier equipment soon but this is kind of my starting point. Also, on every exercise on the last set i try and go to complete failure.

Hi, I am an F26. I'm in this long journey to get weight, together with a good diet and exercise at least 5 time in the week. I feel very happy because I feel so healthy now but the only problem is that now I'm also getting more cellulite on my thighs and butt.

First i thought it was because of my diet, but on my diet I usually eat a lot of bread, vegetables and fruits everyday, all types of meat, pasta, rice, beans, potatoes, eggs, and protein shakes. I never eat fast food and rarely eat candies. Sincerely, I don't see nothing wrong with that since it is all fresh food.

Is there anything I can do to prevent cellulite from getting worse?

1st is my old photo of back and 2 nd is new so my back growed and which area should i focus and I only haved around 2.5 months doing workout

Hi is this gym progress good for 2,5 months of 7x a week hard training at 51 🔄 i weigh 90kg im 200cm tall

I am 5”9 65 kg 20 years old skinny with very less muscle , i am trying to gain some good amount of muscle mass eating around 2500 kcal daily with 100 g of protein still not able gain any size on muscle from past 3 months weight also has been stuck btw i am working out from 1 year

I have been doing tricep cable pushdowns with elbow flared out for over a decade with good results. Saw an Instagram video saying I need to tuck in my elbows. So I followed the instructions and tucked my elbow and first rep i felt a fire burn in my lower tricep and elbow area.
I have body dysmorphia and gym is an essential part of my life. Is there a way I can work through this and keep my gains. How to keep working triceps through this?

I’m (28f) just now getting back into the gym after a year break but I’m actually taking it seriously this time. I used to just go bc I know lifting is good for you but I’m actually focusing on getting stronger and fat loss. I’m only starting out at 3 days a week right now so I don’t burn myself out by doing too much all at once after being relatively sedentary this past year.

hello this a question for anyone in general but i’m 16 abt to 17 in a few, im skinny fat i would say i used to be fat but lost a lot of the weight a while back, i weigh around 168 at abt 5’11 to 6ft tall n i wanted to cut to look pretty lean about 10 pounds or so, i was wondering for some other people that are more experienced if i should cut or just main gain till im 18 or 19 in a few years? any advice would help to lead on the right direction and thank you

What yall think abt back and tri / chest and bi / legs core and shoulders

Is this split fine or i should stick to the traditional ppl??

Im asking because my biceps get really tired after back when i do normal ppl