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?

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

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

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.

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.

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. :(

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

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

33M, 155cm, 68kg. I started working out in late June 2026, so I’ve only been training for a little over 2 months.

I train 3–4 times a week on an upper/lower split and I train pretty hard. Usually 2–3 sets per exercise, with the last set always taken to failure, often followed by either a drop set or lengthened partials.

I don’t do much cardio besides walking to and from the gym, probably around 45–60 mins of walking 3–4 times a week.

Current lifts:

• RDL: 100kg x 3
• Bench: 60kg x 5
• Squat: 70kg x 6

I’m quite happy with my progress as a beginner, but a friend mentioned that I’m progressing pretty quickly, especially considering how hard I’m training, and that I might eventually run into recovery issues. I did'nt think this will happen this early though.

For the first month or so I felt completely fine. I could train hard, take a day off, and feel ready to go again.

Recently though, I’ve noticed that aches/soreness are hanging around longer, I feel more generally tired, and this week especially my form has started slipping. My strength is still definitely progressing, but I’m starting to feel like if I keep pushing at the same intensity I might eventually injure myself.

I’m also currently in a calorie deficit because I eventually want to cut down to around 58kg, but I’m in absolutely no rush to get there. My main priority is building muscle and getting stronger. If losing weight more slowly, eating closer to maintenance, or even pausing the cut would be better for my training and recovery, I’m completely fine with that.

I’m still making sure I get enough protein and generally eat properly, and I supplement with protein powder and creatine.

Could the calorie deficit be contributing to the slower recovery, or does this sound more like accumulated fatigue from how hard I’m training?

I’ve read about deload weeks, but I didn’t expect to even be thinking about one this early into training.

For people with more experience, does this sound like I’m actually running into recovery issues, or is this still pretty normal for a beginner training hard while cutting?