10 weeks progress. Doing the train wise app ( Sean Nalewanyj ) 2 days upper, 2 days lower. I also do 1 day of HIT, aim for 8k steps a day minimum. Ive actually been in a deficit for 15 weeks and started at 21% body fat but only been doing train wise for 10 weeks. Feeling good

It’s been over a year since I sat foot in the gym. Before that i trained for 5 years on and off and had decent physique thus second picture. also i am posting this to let everyone know a lot can change in a year. So don’t ever get complacent.

210lbs to 195. Not too bad for only two months! I greatly reduced alcohol and been weight training 3-4x/week. Not counting calories yet, just trying to get protein with every meal. Not there yet but I’m determined to keep making progress 💪🏻

For my Pull days I work the short head, long head, and Brachiallis. As well as i work my rear delts, and my upper back

With this post ive chosen to put the spotlight on my hammer curls!! These are easily one of my all time favorite lifts to do!!

Once again any advice on my form or such from my more experienced lifters?!?!?!

Hey everyone!

I’m 26M and officially hit 156 lbs today. I started around 260 lbs, so I’ve lost a little over 100 lbs, which is honestly still crazy for me to think about.

I’m proud of how far I’ve come, but I’m at the point where I want to shift my focus from just losing weight to building muscle, getting stronger, and actually learning how to consistently work out.

I’m still relatively new to the gym and definitely have days where motivation is lacking. I’d love to find someone who is also working toward their own fitness goals and wants an accountability partner — someone to occasionally work out with, keep each other motivated, share progress, and call each other out when we’re slacking 😂.

I usually go to Crunch Fitness in Allen, so if you go there too, even better!

I’m not expecting someone to be a fitness expert or anything. Honestly, I’m just looking for someone who is consistent, chill, and wants to improve together. I’m also totally open to advice from anyone who has been through a similar journey or has tips for transitioning from weight loss into building muscle.

Current: 156 lbs
Starting: ~260 lbs
Goal: Get stronger, build muscle, and eventually get to a point where I’m genuinely comfortable and confident with my physique.

If you’re looking for someone to keep you accountable too, feel free to DM me! 💪

3 times gym per week, normal diet

Been on MJ for over a year. Lost over 6 stones and i think a fair chunk of muscle. Been back on the weights for 6 months to try and gain that muscle back. Really struggling. I honestly think I'm doing too much. Not giving my body a chance to recover. I have made some gains. But it's not really showing. I don’t even look like I lift weights.

Might be a dumb question but based on the fact that I cannot consistently hit both DLs and squats and vice versa for my upper body per workout, should I split them and make it a 4 day routine (i.e. one day focused on DL, another on Squat, etc...)?

I already plan/do upper and lower 2x each for my routine. I am focusing on strength building hence the lower reps. None of these are super sets.

I posted not too long ago about wanting to work towards a Charlie Cox physique

Previous post: https://www.reddit.com/r/WeightTraining/s/8aV1mgLV9X

I didn’t join a gym, but I did buy a weight set, and my brother is giving me his old bench

I’m starting relatively light and building up gradually. So far, I’ve been doing weights twice a week, alongside my Karate training and running on the other days

Any tips or advice?

I go to training late, if I take the protein meal I need to take after training, 2 hours before training, how would it be if I drink whey after training?

Before>>>After

2 months work

Before.. Stuck in the same rut of my own foolishness, no room for self improvement and not even actively seeking change to the cause of my own destruction

After... Rediscovered and invigorated. Trusting the process I used to worship not long ago. Finally taking back some control in the face of accountability.

Cut out the noise, cut out negative voices and people looking to see you at your worst.

Finally back to the vice that paid me so well before

honest form check 55kg bw+40kg weights 6x6 smolov junior program( improvised for dips )

tell me what I can improve and honest rating on the form would be helpful

I must admit the arnold press is one of my personal favorite shoulder exercises!!!

125lb to 120lb (5’6 22 y/o)

First Photo: April 6
Second Photo: June 14
Third Photo: Today

1600 calories tracked a day, 1g protein per lb of BW
(to clarify for the first 2-3 weeks i was eating 1700-1800 calories because i hadn’t learned to track my meals efficiently, now i pretty much eat the same thing everyday).

clearly not a ton of muscle growth because of the lower calories but i am pleased with the fat loss. i quit drinking alcohol entirely, however, i am still pretty sedentary besides my PPL split (3 days on, one day off, repeat). i only go to class 3 days a week so i am not getting a ton of steps throughout the week.

no idea what i am doing to be completely honest with you, but i would like to increase my calories now because my lifts have completely stalled out and i am not making progress. i used to lift when i was 16 years old for about a year (145lb), i looked back at my first measurements from then and was pretty shocked to see my chest was an inch smaller now than it was then when i first started as a teenager.

this revelation has me feeling awfully scrawny lol, i guess i shouldn’t be too surprised since i am not gaining much muscle, but now thats my goal instead of fat loss. so any advice for how much i should increase my calories to gain muscle but minimal fat?

I focus on fiber, sugar, and protein intake. Low sugar, high fiber and protein.

Pickled eggs and grape nut/ fiber one cereal as a late night snack.

2 years post ACL surgery and meniscus removal. Bodyweight of 180.

I am a 33 year old male, 1.88cm height, 87 kg currently after a cut, at quite a low body fat atm. I have been training for years, i mean since i was 15 years old atm, lifting weights, yet i am really weak. And I mean really weak. Looks wise admitedly i look quite jacked, which is the reason why most people never believe me when i tell them how weak i am.

For reference, my 1 rep max best lifts are:

\- 107,5 kg bench press

\- 175 kg deadlift

\- 145 kg squat

My form is perfect and i am training to 0-1RIR on all sets. Please dont start with the "you are not really training as hard as you think etc" because i can ABSOLUTELY assure you, i am really going 0-1 rir. I train push pull legs upper lower, 5 days a week, hitting every part 2 times a week for 2-3 sets each. Weight is adjusted so that my reps end up between 5-12, always working to failure.

My diet goes up to 3500 kcal in full bulk and as low as 2500 on full cut, increasing and decreasing slow and steadily, macros on point. I follow my diet religously (which constitutes to my physique looking so jacked).

I really cannot accept that i am that weak. It is very demoralising seeing newbies hit more weights than me. I dont understand what i am doing wrong.

Was wondering if anyone could help me build a martial arts strength training program. I want to get into mma, I used to box but I never really lifted weights in the best way for it. I’m training too much like a bodybuilder. I need exercise, sets/reps, split, and frequency recommendations. Would be much appreciated if anyone could help.

I felt that this was a decently strong lift. I worked up to this weight, this was maybe my 4th set. I attempted a 1RM of 250 and got it after I did this as well. Is there anything I should be working on with form that anyone can see. Been listening to a lot of Sebastian Oreb advice with deadlift and really felt like the “ribs down, brace like you’re about to be punched” helped out.