I see some very impressive transformations in /r/Brogress and I wonder what are all you guys do for exercise?

I have subscribed to my local cross training box and in the last couple of months I have seen some progress. It is not fast because I have been training for 2 weeks, then 15 days off because of health and work related issues, then again 2 weeks then again 15 days off etc.

However I am envious of the bros I see that go from cute chubby guys to Greek good physique. I am starting to have doubts about my choice of HIIT cross training gym and I wonder if I am missing out for not going to a gym with more weight lifting equipment. I am reading articles all over the Internet but still I can't conclude what is right for me. Maybe because my goals are not that clear.

• I want to loose fat
• I want the aerobics because of the benefits on the heart and brain
• I want to build muscle but not bodybuilder class kind of muscle.

So, what do you guys prefer? Do I miss anything if I chose one over the other?

I was wondering if the Lats only show from the front when flexed?

I'm interested in developing my V taper by growing the width of my back but I wanted to know if I'm selling myself dreams, I was under the impression once your lats are developed enough they'll be able to be seen from the front even when relaxed or am I wrong?

why do i lose mind muscle connection in the middle of my set

If you were given a weight limit of 70lbs for all exercises, do you think you could design a plan that would actually result in any real progress or noticeable muscle gain?

Do I need supplements? I can't afford a personal trainer. Are there good apps to use? I have a gym membership, but feel lost on what to do. I feel like a stranger in a strange land I know nothing about. Im basically doing a Whole 30 type thing, mainly roasted vegetables and chicken, though i usually only eat once per day at lunch. My main problem is beer, which im going to significantly cut back on. Little bit of background, I'm 6'1", 260 pounds, broad shoulders but with a hanging gut. I'm getting married next October and want to look good. Should I lift or do cardio? Or a mix? I'm not going for a lean shredded Adonis type look, I just want to loose weight, gain muscle and have a "beefy" physique. TIA

Something that's been bothering me for a while because I don't understand it is that often times on r/brogress I'll see posts with guys as tall as me or taller (I'm 6'2", 190 lbs) that weigh considerably less than me, but seem way more filled out. I have pretty low body fat so it's not that I'm chubby.

For example, I am smaller than the before picture in this post. In this post I'm between the before and after in terms of muscle mass with a bit more body fat. But definitely closer to the before so I'm not sure how I can weigh the same as he is much taller than me.

I have a body fat caliper that I use to track and I consistently get about 12% body fat. Is muscle just not as heavy as I'm thinking that it is? I just don't understand how I can weigh more than the first guy, but at the same time be much smaller. Please help me understand.

When I'm attempting to make sure I'm getting in enough time at the gym, should I include the rest times between my sets towards the overall time in the gym that day? Or, should I only focus on time actively spent on exercising/doing sets?

Currently, with rest, and depending on which muscle group I'm working, and if I feel I can stand another set, I average about 45 minutes with rest times counted.

I'm starting to feel I'm not doing enough, so I'm attempting to find all factors as to why I feel that and see which it actually is.

Hey all.

Very recently (~3 days ago) began one of my first intentional cuts.

Separately: over the past ~3 months I have accrued some irritation in my rotator cuff. I spoke to a physician who told me to take it easy (no strain), take some anti-inflammatory every day, and only stretch. I fully intend to heed this advice as I value injury prevention; however, I have heard that if you do not perform strength training during a cut that you are more likely to lose muscle mass.

Should I postpone caloric deficit until I am back to 100% s.t. I can continue to strength train? Or is there some way I can prevent muscle decay while still keeping my shoulder unloaded?

Seeing all the great before & after photos at r/brogress is really inspiring, but I’m looking for advice for capturing the subtle changes to the body on a monthly basis, like what fitness trainer uses to capture the progress their client makes.

-What camera do you use?

-What height do you set the camera at?

-Light configuration?

-Time of day/before or after workout?

-Poses & techniques?

Or just your personal experience on how you keep track of your progress.

Just wanted to know if there’s a sub where I can get some inspiration for what my goal body could be

Hi, so I'm pretty new to fitness, I've always struggled with gaining weight, but it's been a month since I started doing exercises and started a new diet with a calorie surplus. I'm pretty active, meaning I walk to work (15 minutes of fast walking x 2 times) and do exercises three times a week for an hour and a half and I noticed that I started gaining weight, but what is scaring me is that I think I'm getting muffin tops instead of gaining muscle. What's your opinion on this?

PS: I'm 25 years old, 170cm tall (5'7), 49kg (108lb)
PS 2: Yes I know I'm extremely skinny

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https://preview.redd.it/fm97rfu0mnj81.png?width=688&format=png&auto=webp&s=d2532e8859297dda40d4e8b741cf7e48942a3afc

Hello! I am a 25 years old male, and I started going to the gym about 6 months ago. My progress on everything else is considerable, I can rep 100kg for deadlifts and squats, and 80kg on bench press. However for 3 months now it seems like I've hit a ceiling at shoulder press, as I am stuck at around 35kg and cannot get better. Any ideas as to why this is happening?

1. I am having trouble with my shoulders. I seem to get a ton of tension when doing any kind of shoulder exercises so I have avoided training them but they even get tense when doing chest or bicep tricep exercises.

2. I don’t seem to be able to lift a lot on bench press about 95 lb but I can do 30lb dumbbell presses at a max of about 6-8 reps any tips on increasing bench form to get higher weight?

Any help is greatly appreciated!

Hi everyone,

Will delete if not allowed.

I am currently writing my dissertation and am looking for participants for the research. The study aims to explore the effects of dietary self-monitoring, using MyFitnessPal, on body image and eating behaviours. Participation consists of 2 short questionnaires, as well as a 7-day intervention where you will be asked to track your food and drink intake using MyFitnessPal, this should take no longer than 5 minutes per day. All responses are completely anonymous and confidential.

You are eligible to take part if you are a current undergraduate student in the UK, aged between 18 and 25 years, and have daily access to a smartphone. If you have a diagnosed or suspected eating disorder, or believe that you will be greatly negatively impacted by the topic of this study, it is advised that you do not participate.

If you are interested in taking part or know anyone who may be, please follow the link below or email me at aradfor1@stu.chi.ac.uk for more information.

https://chichpscyh.eu.qualtrics.com/jfe/form/SV_bxVFKqzPa3ES8LA

Thank you!

Basically title.

I'm at a loss for what to do with my time this Sunday morning, and thought to do some light body weight exercise to pass the time until my actual plans startup. But, I'm not sure if this would void any rest period.

Hello all, I've started hitting up the gym for 4 months now. I was 88kgs and now I'm 74kgs. I'm asking for an advice to anyone out there that has more experience than me when it comes to hypertrophy/muscle growth.

I do from Monday to Friday 25min cardio on the treadmill, 2min walking, 8min running, then 3min walking, 7min running, 4min walking. Afterwards I proceed to hit the weights according to this plan I did myself:

Monday - Chest, Shoulders, Triceps

1. Dip assist - 27kgs - 12 x 4
2. Pec fly - 79kgs - 12 x 4
3. Chest press - 52kgs - 12 x 4
4. Lateral raise - 49kgs - 12 x 4
5. Shoulder press - 54kgs - 12 x 4
6. Seated Dip - 73kgs - 12 x 4
7. Triceps extension - 59kgs - 12 x 4

Tuesday - Abdominal, Back, Biceps

1. Chin assist - 18kgs - 12 x 4
2. Seated row - 73kgs - 12 x 4
3. Lat pull -  59kgs - 12 x 4
4. Rear delt - 52kgs - 12 x 4
5. Back extension - 79kgs - 15 x 4
6. Abdominal crunch - 64kgs - 15 x 4
7. Abdominal - 41kgs - 20 x 4
8. Arm curl - 41kgs - 12 x 4

Wednesday - Leg Day

1. Rotary Torso - 45kgs - 15 x 3
2. Leg press - 86kgs - 25 x 3
3. Prone leg curl - 36kgs - 20 x 3
4. Leg extension - 45kgs - 20 x 3
5. Seated Leg curl - 39kgs - 20 x 3
6. Hip abduction - 59kgs - 20 x 3
7. Hip adduction - 32kgs - 20 x 3
8. Calf press - 107kgs - 20 x 3

Thursday - Chest, Shoulders, Triceps

1. Dip assist - 27kgs - 12 x 4
2. Pec fly - 79kgs - 12 x 4
3. Chest press - 52kgs - 12 x 4
4. Lateral raise - 49kgs - 12 x 4
5. Shoulder press - 54kgs - 12 x 4
6. Seated Dip - 73kgs - 12 x 4
7. Triceps extension - 59kgs - 12 x 4

Friday - Abdominal, Back, Biceps

1. Chin assist - 18kgs - 12 x 4
2. Seated row - 73kgs - 12 x 4
3. Lat pull -  59kgs - 12 x 4
4. Rear delt - 52kgs - 12 x 4
5. Back extension - 79kgs - 15 x 4
6. Abdominal crunch - 64kgs - 15 x 4
7. Abdominal - 41kgs - 20 x 4
8. Arm curl - 41kgs - 12 x 4

Saturday & Sunday - Rest

If anyone has any advice I should take, or if I have to change anything at all, then please share your thoughts!

Thank you all

Edit: I forgot to mention that I take 20grams of creatine shake every workout day.

I have been wondering whether it is best to push out for example 3-4 Sets of i.e 10 rep squats vs doing 1 set then switching to another exercise and later to come back and do another set then repeat. Is there scientific evidence for better hypertrophy for one or another? I kind of like doing the sets back to back for deadlifts and squats. For the rest, I currently switch between exercises after a set.

Sorry for the long post lol

What’s good y’all, I’m a 25m at 6’1” and roughly 187lbs. I used to play D1 football and I currently serve in the army. I’ve always been active with exercise, but I’ve never really put a whole lot of thought into it. In the army it’s just been workout/ physical labor a ton and eat whatever you can, the only time I actually had some sort diet/exercise plan was back in college playing football and even then it wasn’t anything super well tracked.

Last year, I got pretty tubby. Went from like 210 up to 230 due to gyms being closed and eating like a fatass.

This June/July I wanted to do something about looking like a sack of potatoes and started a cut. Went from 230 to 180 over 6 months and I slowly crept back up to 185 recently. Now that I’m at a good base of low BF%, I want to bulk back up.

I know that you’re supposed to eat around 500 kcal more per day in order to gain muscle mass and strength, but what is it more than? Is it 500 more than my BMR or 500 more than my TDEE?

I’m currently sitting at 1878 kcal for my BMR and a TDEE of 2751 for 4-5 days of exercise a week. Do I need to be eating 2378 kcal or 3251 in order to efficiently bulk?

Hello, I’m very new to strength training and would like to know if I can grow muscle while being in a cal deficit. I’m 37 yrs old, 5’1 height, female & weight 148 lbs. My goal is to lose body fat while gaining (mainly) lower body muscle, but I just don’t know if I can accomplish this by being in a cal deficit or eating at maintenance. Should I lose more weight first? I’m very confused & feeling overwhelmed. I hope someone can shed some light on my weight loss & strength training journey. Thanks in advance! ✌🏻

I know what you're thinking, i must have not been working hard and I admit it. The first 8 months of my training only consists of 2-3 sets of only ONE exercise per muscle group, its my own fault that I havent done deeper research on fitness, how to build muscle and diet. However, I started my research and applied it to my routine, my whole workout plan and diet. I started lifting lighter weights in 3-5x12-15 range, sometimes even more (Basically hypertrophy) pls dont judge me, because its my sweet spot, and my diet have been protein focused unlike before which is carb focused and maybe around 200-300 calorie suplus now. This plan had been effective for the last 2 months maybe? and i gotta be honest those 6-7 pounds i mentioned was built from the months I started getting serious on my workouts. I lift 5-6 days a week sometimes less if sadness fucked me up. Upper, lower split. Still skinny fat but i gained muscle on my chest, triceps, biceps and legs, Im still figuring out how can i build my back (Mid) since my lats looks okay for me without the use of pull up bar. If you have some tips and suggestions on how you can help me, feel free to reply! Thank you!!

So i promised myself that I'll never take any supplement or even protein/whey powder(sounds stupid) and will make a good body out of only diet (Non veg based) i eat chicken almost daily and all the other healthy stuff. But i have noticed that i have started getting tired if i continue for long time My current deadlift PR is 120kg and chest press is 50+20(25kg each side + 20kg rod) im 21 yo and weight 75kg and height 5'9". Am i doing something wrong? And what rough estimate i can go anything would be helpful! Ps: i asked this coz whenever i go to gym i see like everyone younger or older than me carrying those big protein bottles and bcaa's and here i am with only water lol. And they dont get tired while i do but after i rest well i am good to go!

So guys, i have been eating anyhow recently and I’m losing my gains; i also realized i dont have motivation to eat properly or exercise and it disturbing; I’m a student as well and I haven’t been studying consistently lately; but then this morning i had an epiphany, my room has been messy for sometime now and anytime I’m there i just get stressed and find everything so overwhelming and to the extent that i cant study and then i go ahead and just anyhow, telling myself I’ll work it off; please do i have a valid case of this messy room causing my issues? And have any of you experienced this?

I personally have tried almost all major ones like bro split, PPL, Full-body split and upper-lower split.Also if you can provide with your routine that would be really helpful too.