r/Gymhelp

Hello there. I’ve been going to gym for 2 years, want to achieve more androgynous physique without going on T. Sometimes I look at myself and think that something doesn’t look balanced and harmonious, that’s why I need some fresh eyes and a little advice on what to target more.

Hey yall. This is what I look like. I am 5'9 150lbs. I want a built lean body yet I have 0 gym equipment and I'm weak, very weak. My dad's height is 6' 2 and my mom is 5'6 and I want to be taller and have a lean yet built body plus I get like 5 hours of sleep every day. Please be fr and dont say bs. If you can help pls do!!!🙏🙏🙏

Hello guys,

I’ve been working out for about a year and a half , I’ve made some progress on my chest but it’s by far the body part that grow the least

I am wondering if my delts are not taking over even tho I focus on proper form over weight, always keep scapulas retracted etc

This is what I look like after waking up no pump natural lightening

Training is upper/lower starting always fresh with incline smith and pec deck later on on the workout , delts are always performed in the midlle/end of the workout (seated machine military press/cable lateral raises/ reverse pec deck)

Hi everyone,

I’m 20 years old, 183 cm, currently 84 kg. I’ve been training for about a year, but to be honest I wasn’t consistent for a big part of it and kept changing my goals.

My main goal with the gym is to build muscle and have a clearly visible, aesthetic physique.

I started at 93 kg, so I’ve lost around 9 kg. Over the last few months, I’ve been consistent and actually committed to a proper cut. I did lose weight, but I’m not seeing much muscle development visually. At the same time, my strength is going up and I’m progressing in reps and weights across most exercises.

I train 4 days a week, don’t do any cardio, and average at least 5k steps daily. I’m eating around 2000 calories with ~150g protein, ~230g carbs, and fats are usually low (around 30g).

I’m a bit stuck and not sure what to do next — should I keep cutting or move to maintenance? And is 2000 calories even appropriate for a cut in my situation?

It just feels like I’ve been spinning my wheels for a while now.

Hi, I am Tom a 21 year old boy who recently started going to the gym, my body is a bit skinny, so I want to build muscles. My goal is to go 3-4 times a week. I made this schedule, so I can do everytime I am at the gym other excercises. Do you have any tips for my schedule or the gym itself?

any workouts or advice on how to develop my back more? any advice is appreciated

split is PPRULAR

80.80kg, 182cm

rn eating 2.2k cals with 140-180g protein everyday

my weight progression:

Jan 13 – ~89.5 kg (start of cut, approx)

January

[ ] Jan 13 – ~88.5 kg

[ ] Jan 20 – ~87.5 kg

[ ] Jan 27 – ~86.5 kg

[ ] Jan 31 – ~ 86.0 kg

February

[ ] Feb 7 – ~ 84.9kg

[ ] Feb 14 – ~84.9kg

[ ] Feb 21 – ~ 83.3kg

[ ] Feb 28 – ~84.0 kg

March

[ ] Mar 7 – ~82.7 kg

[ ] Mar 14 –~82.7 kg

[ ] Mar 21 – ~ 82.9 kg

[ ] Mar 28 – ~81.3 kg

April

[ ] April 4– ~ 81.0 kg

[ ] Today - ~ 80.60kg

I wanna go lean like around 15% below by june idk if its possible or not being sustainable and getting a bit stronger and keeping muscle mass. should i just stay at 2.2k cals or go lower? im not sure what bf percent is either i think i look like 24%

been training 3 and a half years but it doesnt look like it. do I keep bulking or cut?

So I have TOS (thoracic outlet syndrome) in my left arm (the right side in the picture) and have been trying to get everything worked out for a while now. I clearly have something wrong. Idk if it’s just a really bad back muscle imbalance like scapula possibly, or if I have scoliosis (which I hope so badly that I don’t). Could anyone tell me what the primary issue is from the pictures I have? Any advice would be greatly appreciated as I am DESPERATE.

I'm a personal trainer, and many people come to the gym without realizing that the glutes are made up of several muscles. So, they usually just focus on one muscle and don't see results. This is because they genuinely don't understand the importance of differentiating between the various muscles.

Don't train your glutes blindly. Always keep in mind that each part of the glutes is different, and you need to work them all. Look at this image to see how you can get rock-hard glutes.

It's also crucial to monitor your diet, which is why I always recommend the Pontefuerte Protein Tracker app. It provides a comprehensive analysis of your nutritional needs.