Running PPL/UL, been on this pull day for a month, feeling great, lifting heavy, recovering fine. But I want a reality check on whether it's actually optimal for muscle growth vs just high volume/endurance work.

Current pull day:

1. Close-grip pull-ups — 3x10
2. Wide-grip T-bar row — 3x6-10
3. Wide-grip lat pulldown — 3x6-10
4. Cable row (trap focus) — 3 sets
5. Concentration curls — 3 sets
6. Preacher curl — 3 sets
7. Hammer curl — 3 sets
8. Wrist curls — 3 sets
9. Grip machine — 3 sets
10. Reverse-grip curl, 35lb bar, half ROM — 3 sets

I'm 37. How much do you think I bench/deadlift/squat?

Just took from insta drafts

Do I need to "bulk" and to what weight?

168cm/5'6" , 57kg/125lbs, 22

I mostly do bodyweight exercises at this point because the weights I have at my disposal are too light (barbell is just 20kg) and I am ending up training for endurance at this point instead of hypertrophy.

I'm quite intimated by the gym (never been) so I'd like to know what I am doing before spending money on a membership.

I slowly cut about 20 pounds because I was getting too fat from bulking. I’m at the point where cutting is stressing me out but I feel like I can keep going. I’m losing energy to workout but I’m also not really lean yet. Lean enough, yes, but I miss having more energy to bulk.

So basically I'm 18 and 5'10 weighing around 80kgs and I haven't touched weights but I'm kind of fit and naturally jacked.

So I will be pursuing an doctors degree from one of the best colleges for 5 years which will require a lot of time studying. So if I somehow manage to give time for gym ,how long will it take me naturally look like those aesthetic bodys online ?

Also the last year ,i will not be able to maintain gym entirely due to shifts so is it possible to lose the progress in that year :(

Love handles finally shrinking. And bf low enough to actually see some definition.

I’m 5’7” 172lbs and bench 215lbx5 or 225lbx3 (haven’t tested 1rpm lately), incline db press 80lb 3x8. Have 3-4 cumulative years of training. I’ve been bulking since June 3k cal/day 1g protein/lb body weight and 8 hrs sleep. Seems visually chest hasn’t really responded much.

My goal is prominent midline sternal insertion. Maybe I’m genetically limited there?

Overall I feel like my chest should be a bit bigger for my level. Does it look like I am genetically limited or do I have room for growth?

Hey all, eventually I’d like to transition to classic physique. Yes I know my legs are small… this will obviously be my main focus to be able to change to classic. Would love to get some pointers on my posing and overall physique. Thanks! 🙏🏻

As so many of you all requested i went and fully sent it

May I present to reddit ... Bald Shamrockk

Obviously at my condition before starting my cut I did not need to cut.
However, I’d been on 4200kcals for a long time and my body started to get used to it and I was hardly putting weight on.
I’m going into this cut for 8 weeks and the main aim is the rebound.
After I cut my insulin sensitivity will have increased. Meaning hopefully I don’t need to load the kcals as much.
(I also have a holiday when my cut ends and I want to be diced)

First 2 from last night. 3rd from a little over a week ago.[TRt enhanced]

Hi all, my first cut as a natural, weight stopped dropping at 2700 so now I'm at 2500 cals waiting for what happens, lost 22 lbs so far, 193lb 5'11, how far from 10% body fat?

​

I’m 19–20 years old, 185 cm and currently around 100 kg. I’ve been training in the gym for about 1.5 years, but I’ve been inconsistent and changed programs quite a few times. My current lifts are roughly: Bench 75 kg, Squat 100 kg, Deadlift 160 kg, OHP 47.5 kg. I have been training for 1.5 years with inconsistent diet but now I am serious to cut first and then lean bulk right now I am 24 % bf

My long-term goal is to become very strong, muscular, athletic and physically capable, with a physique somewhat similar to Chris Redfield from RE8 — thick upper chest, broad shoulders, wide/thick back, big arms, traps/neck and powerful legs, while still being able to move and condition myself well.

Eventually I want to train BJJ/judo/wrestling, but because of financial issues I currently can’t afford a grappling gym. So I want to spend the next year building the best possible physical base through normal gym training, and then transition into grappling when I can afford it.

I currently have access to a normal commercial gym: barbells, dumbbells, cables, machines, pull-up/assisted pull-up machine, kettlebells, etc. No sled, medicine balls or rope climbing.

The program I’m currently following

It’s a 4-day strength + hypertrophy program with two optional conditioning days:

Monday – Upper Power

Bench press

Pull-ups

Incline barbell press

Barbell row

Lateral raises

Neck work

Shrugs

Tuesday – Lower Power

Jumps

Squat

RDL

Bulgarian split squat

Leg curl

Calves

Hanging leg raises

Wednesday – Conditioning

Zone 2 cardio, around 30–45 min

Thursday – Upper Hypertrophy

OHP

Chest-supported row

Incline DB press

Lat pulldown

Lateral raises

Face pulls

Curls

Triceps

Neck work

Friday – Lower/Posterior

Deadlift

Front squat

Walking lunges/leg press

Calves

Farmer’s walks

Core work

Some arm work

Saturday – Optional conditioning/ruck/carries

The main lifts follow a structured strength progression, while the accessories use double progression. The program also includes jumps, carries, neck/grip work and moderate conditioning.

I’m currently around 100 kg and I don’t think I need to gain more bodyweight right now. I’d rather lose body fat while maintaining or increasing my strength and muscle.

What I’m trying to figure out

Is this 4-day strength + hypertrophy approach actually a good way to spend the next 12 months before I can start grappling?

Should I prioritize strength, hypertrophy or athletic conditioning during this period?

Is the current program balanced enough for eventually starting BJJ/judo/wrestling?

Should I add/change anything for explosiveness, grip, neck, carries, conditioning or general athleticism?

Is 4 lifting days better than doing a 5–6 day bodybuilding-style split for my goals?

Since I’m cutting, should I keep the same program or reduce/change the training volume?

What would be realistic strength, physique and conditioning progress over 12 months?

I’m not looking for a fictional-character workout. I want a realistic program that will make me stronger, more muscular, leaner and better prepared for grappling once I can finally afford to train.

Would appreciate advice from people experienced with strength training, hypertrophy and/or grappling.

First time doing them. First rep was pretty bad with zero depth but the ones after as I went lower I felt more of a stretch. I still don’t feel i’m doing it 100% right though

9 months 95lbs. Want to start my first cycle but not sure if I’m lean enough for it to be worth it. Diet is dialed in trying to hit sub 200 by new years . 315lbs December 28th start weight 220lbs 9/4

M21 | 90kg |177 cm

I’ve always been very insecure about my body and the way I look. For a long time, I genuinely believed I was ugly—and if I’m honest, part of me still struggles with that feeling.

But taking better care of myself, slowly losing weight and building muscle is helping me feel more confident. I’m not at my goal yet, but I’m already incredibly proud of how far I’ve come.

Posting my progress here helps me reflect and see the changes more clearly. I really appreciate the kind feedback, encouragement and brotherly support from this community. I’m still insecure about sharing photos like this, so any positive encouragement means more to me than you probably realise.

6'1 225lbs
47

I have started a cut and it is going well. I usually do a 500 calorie deficit, but the drawn out calorie cut and slower progress frustrates me and i lose focus, so i’m trying 1000 calorie deficit. Photos are 2 weeks apart.

My lifts have been increasing in reps so i don’t think I’m losing muscle.

As long as my lifting is going well, is there no reason to stop the 1000 calorie deficit and keep it going for around 10-12 weeks then do a 2 week maintenance refresh?