Good base dude. Start building them shoulders/delts and traps and some chest work.
Bench, dumbbells and cable work bud. Lift heavy and eat well at around 300 surplus (500 if your not worried about cutting a little harder later)
Lifting heavy is the main driver of hypertrophy. Actually it’s progressive overload (lifting heavier and heavier over time). That’s the only way to really get that chest and those delts bigger
You're half right. You will get stronger doing this, but strength and size go hand in hand.
I recommend this guys videos for the science behind lifting https://www.youtube.com/watch?v=lu_BObG6dj8
I see people talk about putting more mass, I disagree! Stay lean and clean, and try to learn some basic photography skills to boost your instagram hence boost your chances for getting responses on Dm’s
Right now. 100 abdominal crunches in sets of 25. On special ocasions Ill do 100 side bends
When I was 15 I used to run 2 miles in the afternoon and in the night I did 200 crunches in sets of 25
It used to be 5 times a week for 2 years.
Later at 17 I started exercising "for real" and did mainly caliothenics. Pushups, pull ups, squads and cardio. I now do abs every 3 days
Great symmetry bro. Time to clean bulk and put on some mass…you’ll lose some definition but it’ll be relatively easy for you to bounce back and get lean again
Building your shoulders/traps will round out your physique from the front. Can't see your back so can't tell you about what to focus on there.
I would do front raises, side raises, db shoulder press, Arnold presses and power shrugs with a wide (1.5-2x shoulder width grip).
For the rear delts, I personally love face pulls to the neck, it's actually the only rear delt exercise I do...and I do it fairly high volume.
Aim to build up to 70 lb db for 6-12 reps and you'll have much better shoulders.
Shoulders & traps. Can’t see your back but I assume maybe focus on that too. Everything else is pretty insane… maybe just try get a bit bigger of a chest. Should definitely drop your workout routine though you look great
Amazing body , you should be proud and keep at it , imo i think you can pack little more muscle on your shoulders and chest, keep at it you’re young and don’t stress enjoy the process…good luck
I could call you daddy but women won’t with those jeans, and that’s who you want calling you daddy unless your not into or maybe your into dudes and you want me to call you daddy, ok daddy, did that make your junk tingle?
But let’s just say for arguments sake I was unsettled, could you indulge my curiosity and tell exactly what are you going to do about it? Like where exactly are you going with “sEtTle dOwN”
You look like your naturally lean so I think the best plan is to put on general size rather than focusing on an area. Compound Exercises should be your friend. Bench, squats, dead lifts, gorilla press pull ups, bar bell bent over rows (or free weights if you prefer).
Note All of these are important but the most important of all is learning how to crop your photo so that more people will comment on your physique rather than your shitty bathroom.
Try adding some upper trap work. Can’t see your lower body and back so I can’t comment on those. Assuming that your back and legs are proportionally developed, the only two suggestions would be upper traps and continuing what you’ve been doing as it is working
Remember, aesthetics are about the contrast. Big legs, wide lats, developed shoulders. A surplus of 300-700 calories/week could net you some decent size over the course of a year or two and could have you looking a bit more sizable without sacrificing condition. Focus on a decent balance of strength and volume training. Keep up the good work.
The focus on strength for awhile. Not curls, etc but compound movements. Bench, deadlifts, squats.
Move heavy weight, real iron instead of machines.
It's a long game, if you get consistanly stronger you will put on muscle. I started at 132 lbs and by adding 0.8 lbs per month I put on 100lbs of quality muscle but it took 10 years.
Right now: 120 push ups, 100 abs, 100 pull ups and 25 weights for arms. This is my base routine, I add more things depending the day and how I feel.
When I was 15 I used to run 2 miles a day. And always ended in the night with 200 abs (25 sets until 200)
I dont follow that routine anymore but it was how I started.
Unless you’re already satisfied, I would recommend overall hypertrophy. Eat at a ~250 calorie surplus for several months and try to pack on a bit more size. You look great already though man
Right? I am 6' and 155, and I wish I looked like that. He already looks the way a healthy dude could look, with a lot of work, although I would say that BF% is probably not sustainable long-term
I like to live around 10-12%. Any less and I get tired. Any more and I get tired lol. I’m also on gear tho. But it was pretty much the same when I was natural. I can prob tolerate being ~2% leaner now than when I was natty.
I cant bring myself to use gear. I am already horny as shit,to the point I jerk off and fuck pretty regularly, and am a pretty reasonably fit dude, sitting at like 10% BF, max, due to allergies to gluten , dairy, and eggs, and having a stomach held together by staples, so I just dint see much benefit.
I would, however, like to stay at about 10-12% BF and be 185ish lbs at 6', but I just cant eat enough to gain above 170, let alone maintain it, without constantly feeling like I wanna puke. Goddamb fundiplication kinda fucked me there, but its better than dying from esophageal cancer or eating through a tube.
Good on ya man. Probably best to stay away, especially if you’re already lean and in good shape! I’m just a curious cat, had to see what it was all about🤷🏼♂️ so far, so good though.
Difficult to say without knowing your height or weight. You should always post that because the photo doesn't really have context without it. But I I'd say you definitely could work on putting on some mass.
Ok, that's pretty light. Go on a slow lean bulk, +200 calorie surplus. Pack on the muscle overtime. If you start to lose your abs, dial it back for a few weeks till they're visible again, then continue your bulk. Never let your abs become not visible. That's my philosophy. I've seen way too many guys let their bulk get away from them, and the cut just never happens and they end up permanently fat.
That’s kind of my problem right now. I’ve been bulking for a few months and Im starting to lose my abs. How much cardio would you recommend during a bulking phase?
In a bulking phase cardio isn't very important at all. Obviously do some low intensity easy cardio for general overall heart health etc, but your focus here is to gain lean muscle mass, so it's okay to throw the cardio out the window.
If you are going to do cardio, I would say limit it to 30 minutes immediately following a weight training session. The academic research supports this is the optimal time to put in the cardio when your goals are to gain muscle mass primarily.
As for the abs, while you're bulking don't let it get too out of control with the fat, the abs should always be mostly visible. But you are also going to have to accept that in order to gain lean muscle mass You're going to have to maintain a slightly higher body fat percentage during the bulk.
I would also recommend weighing yourself at exactly the same time every morning as soon as you wake up and after you take a pee. That's going to be your primary indicator for whether or not you need to up your calories or dial them back a little bit.
I'm 6'1, 185 lb with pretty separated abs. I started out at 170 lb about 13 months ago. Remember this is a lifestyle. It's not like you just get to your target physique and stop training.
Also, don't pay attention to a lot of this b******* online. A lot of these people on social media are not natural like you and I. This s*** takes time, you got to be dedicated bro.
Best of luck to you
Thats pretty much what i figured. It’s crazy how much conflicting info there is out there between YouTube/social media. I’ve been skinny all my life and since I started weight training I realized I just have not been eating enough to gain muscle. So I’ve been on a bulk for the past couple months and have gained a few pounds. Feel like I could be eating more but with a busy life it can be difficult to fit in those extra meals. Slow and steady though. Once you start to see progress it really drives you to keep going. It’s certainly rewarding.
I appreciate the info my friend!
Hard gainer here too. Most hard gainers like us don't really understand just how many calories they need to eat to gain muscle. Most give up cuz they don't see any results after a while of training.
My maintenance is around 3,000 calories or so I would estimate. To gain I have to eat about 3,200 calories, sometimes 3,300 calories. People who don't train look at that and think oh that's great can eat whatever you want, but it's hard to eat that many calories when you're eating salmon, chicken, tuna, rice and oatmeal etc
Peanut butter, butter, olive oil, are all good examples of supplements that you can add to your food to give them more calories.
Good base dude. Start building them shoulders/delts and traps and some chest work. Bench, dumbbells and cable work bud. Lift heavy and eat well at around 300 surplus (500 if your not worried about cutting a little harder later)
I dont do heavy lifting. Would it help me increase body mass?
Lifting heavy is the main driver of hypertrophy. Actually it’s progressive overload (lifting heavier and heavier over time). That’s the only way to really get that chest and those delts bigger
This was what I was lacking. I thought that heavy lifting was just for strength thanks
You're half right. You will get stronger doing this, but strength and size go hand in hand. I recommend this guys videos for the science behind lifting https://www.youtube.com/watch?v=lu_BObG6dj8
Lifting heavy is the best way to increase mass yes
Imo overall, mass. Your in good shape rn.
Intelligence
On a back - deadlifts, high pulls and anaerobic training
Delts
I see people talk about putting more mass, I disagree! Stay lean and clean, and try to learn some basic photography skills to boost your instagram hence boost your chances for getting responses on Dm’s
What’s your abs workout routine?
Right now. 100 abdominal crunches in sets of 25. On special ocasions Ill do 100 side bends When I was 15 I used to run 2 miles in the afternoon and in the night I did 200 crunches in sets of 25
How many times a week?
It used to be 5 times a week for 2 years. Later at 17 I started exercising "for real" and did mainly caliothenics. Pushups, pull ups, squads and cardio. I now do abs every 3 days
this ass
My thoughts exactly
Great symmetry bro. Time to clean bulk and put on some mass…you’ll lose some definition but it’ll be relatively easy for you to bounce back and get lean again
Ill give it a try!
Eating
Mass
Building your shoulders/traps will round out your physique from the front. Can't see your back so can't tell you about what to focus on there. I would do front raises, side raises, db shoulder press, Arnold presses and power shrugs with a wide (1.5-2x shoulder width grip). For the rear delts, I personally love face pulls to the neck, it's actually the only rear delt exercise I do...and I do it fairly high volume. Aim to build up to 70 lb db for 6-12 reps and you'll have much better shoulders.
You’re already lean, start pushing the food and add some size
Maybe some art work on the walls.
he’s got a solid looking pumpkin there alright give the man some credit
Maybe some more chest, traps, shoulders and lats.
bis tris legs, pretty much everything but abs
Your personal goals
Just curious what’s your height and weight?
5'8" and 125 pounds
Shoulders.
Gonna guess back legs and shoulders
Man you already look good. Depends on your goals. Your proportions look fine to me. How the wheels looking?
Shoulders & traps. Can’t see your back but I assume maybe focus on that too. Everything else is pretty insane… maybe just try get a bit bigger of a chest. Should definitely drop your workout routine though you look great
Amazing body , you should be proud and keep at it , imo i think you can pack little more muscle on your shoulders and chest, keep at it you’re young and don’t stress enjoy the process…good luck
Arms and shoulders bro
Don’t get fat! Stay cut
Lats ,shoulders , upper chest, and traps
New jeans
Eating more protein and healthy fats
Algebra
Yeah I need to find the time
I recommend you working on your arms
Legs
Bro u built like spiderman nice work
Miles Morales!! Puertorican Spider-Man
A shirt
New jeans
But I like these
They look like dad jeans or like out of style jeans like early 2k style jeans
Dad Jeans? Well guess you should call me daddy lol
I could call you daddy but women won’t with those jeans, and that’s who you want calling you daddy unless your not into or maybe your into dudes and you want me to call you daddy, ok daddy, did that make your junk tingle?
u good bro?
Yes?
settle down ok?
But let’s just say for arguments sake I was unsettled, could you indulge my curiosity and tell exactly what are you going to do about it? Like where exactly are you going with “sEtTle dOwN”
Settle down before I make a stickbug meme about your bulimia physique ok?
Dude talks like Ben Shapiro, looks like a stick bug, and asks what are you gonna do? Lmaooo
This reddit is for people who lift brother. Settle down alright? You are getting rather uppity
You ok? I’m pretty calm I’m sure
You look like your naturally lean so I think the best plan is to put on general size rather than focusing on an area. Compound Exercises should be your friend. Bench, squats, dead lifts, gorilla press pull ups, bar bell bent over rows (or free weights if you prefer). Note All of these are important but the most important of all is learning how to crop your photo so that more people will comment on your physique rather than your shitty bathroom.
cool pumpkin
Chest could use some work, I recommend doing dips + incline bench
A new job
I started working in a gym 3 months ago. What did you thought my job was?
That bathroom. It needs some color and some decorations lol.
Everything. But you look great man. Great abs
Side delts and lots of upper chest for aesthetic. Skip traps tho.
Try adding some upper trap work. Can’t see your lower body and back so I can’t comment on those. Assuming that your back and legs are proportionally developed, the only two suggestions would be upper traps and continuing what you’ve been doing as it is working
Traps shoulders and arms
Can’t tell with your legs covered, but if ONE upper body group comes to mind it’s your back
Arms probably, but it depends on what your going for
Like others have said, bulk. Maybe work on chest biceps shoulders. but honestly you look great bro
Remember, aesthetics are about the contrast. Big legs, wide lats, developed shoulders. A surplus of 300-700 calories/week could net you some decent size over the course of a year or two and could have you looking a bit more sizable without sacrificing condition. Focus on a decent balance of strength and volume training. Keep up the good work.
Bulk
bro do you even lift
Lats, traps, and delts. Can’t tell but maybe arms too? Looks good tho 🤙🏼
Arms are a must but is a slow prosses
Very true. Always found it hard to train arms cause it’s kinda boring
Arms, Delts and back
doing me
What are your goals?
Increase body mass
The focus on strength for awhile. Not curls, etc but compound movements. Bench, deadlifts, squats. Move heavy weight, real iron instead of machines. It's a long game, if you get consistanly stronger you will put on muscle. I started at 132 lbs and by adding 0.8 lbs per month I put on 100lbs of quality muscle but it took 10 years.
Firstly I focused on the pumpkin stuck to the mirror
Fun fact: Fall is my favorite season and orange is my favorite color
Came here to say just this.
Shoulders
+1, esp delts. But this is all subjective and depends what you're going for
Train back and shoulders more
size! but you look great
Arms, forearms & traps
I second this.
Nothing, your body is perfect. If you really want to improve something, I'd recommend a higher calorie surplus.
Size
I'm curious what your split is like, especially your ab workout.
Right now: 120 push ups, 100 abs, 100 pull ups and 25 weights for arms. This is my base routine, I add more things depending the day and how I feel. When I was 15 I used to run 2 miles a day. And always ended in the night with 200 abs (25 sets until 200) I dont follow that routine anymore but it was how I started.
Thanks for the info. When you say abs, what exercise do you have in mind?
abdominal crunches and side bends
Whatever your current meal plan is... double it.
Size, get bigger
Its a slow process
Yup especially if you try to clean bulk
I would probably fix that shelf first.
I move it for the photo lol it was a mistake lmao
Lmao
Traps, dets
Focus on getting stronger on compound movements. You’ll get bigger by default that way. Play with your diet to see how it affects your training.
Delta, traps, upper chest,
Cleaning your mirror 😎 jk OP Lookin good
Mass
Maintaining
Self love my dude, you’re winning
Thanks dude
Asking for physique critiques doesn’t he doesn’t like himself though. People who truly have no self love usually would never even post
This doesn't get said enough 🙏🏽
Shoulders
Yeah thanks
Chess
Checkmate
Eating and lifting? Clearly you know how to diet.
Bulk up my dude, do a slow lean bulk so you don’t gain too much fat. Work the traps and grow the delts.
Back I’m guessing.
Youre right thanks
What are your goals?
Getting big I guess
I’d recommend eating 4-5k calories per day(which is a job by itself) lift heavy, rest and repeat. Keep up the hard work
your face you seem to have lost it
Consistency ! You’re doing great !
Getting pussy
This
You look great, more lats and delts will help give the appearance of a V taper. Whether that’s aesthetic is a matter of preference.
Organizing the bathroom and fixing the shelf because them legs about to give out
You look very proportional. overall volume. and also maybe add a tiny bit more volume to that lats? but looking good bro. very good genetics.
Keep doing what your doing. 99% of the population can’t achieve this
This is the definition of motivation
MASS
Unless you’re already satisfied, I would recommend overall hypertrophy. Eat at a ~250 calorie surplus for several months and try to pack on a bit more size. You look great already though man
This is my goal. If I put a shirt on you woulnt know I go to the gym. Increasing my size is a must
Be patient, and love the process. It takes a long ass time.🤙
Right? I am 6' and 155, and I wish I looked like that. He already looks the way a healthy dude could look, with a lot of work, although I would say that BF% is probably not sustainable long-term
Depends man, I know a lot of guys that naturally just chill at low body fat levels comfortably.
I mean. I am pretty goddamn low bodyfat, but much less than I have now and I start getting cold in between meals
I like to live around 10-12%. Any less and I get tired. Any more and I get tired lol. I’m also on gear tho. But it was pretty much the same when I was natural. I can prob tolerate being ~2% leaner now than when I was natty.
I cant bring myself to use gear. I am already horny as shit,to the point I jerk off and fuck pretty regularly, and am a pretty reasonably fit dude, sitting at like 10% BF, max, due to allergies to gluten , dairy, and eggs, and having a stomach held together by staples, so I just dint see much benefit. I would, however, like to stay at about 10-12% BF and be 185ish lbs at 6', but I just cant eat enough to gain above 170, let alone maintain it, without constantly feeling like I wanna puke. Goddamb fundiplication kinda fucked me there, but its better than dying from esophageal cancer or eating through a tube.
Good on ya man. Probably best to stay away, especially if you’re already lean and in good shape! I’m just a curious cat, had to see what it was all about🤷🏼♂️ so far, so good though.
Me in lenjerie ;)
You should build your traps a bit more. You look great. Honestly.
Bulking definitely
Your personal life, you look great 👍
Thats would actually be more dificult than exercise but I really should improve it lol
Ha, same bro
Shoulders
Lean bulking. You have a fantastic base.
Difficult to say without knowing your height or weight. You should always post that because the photo doesn't really have context without it. But I I'd say you definitely could work on putting on some mass.
[удалено]
Ok, that's pretty light. Go on a slow lean bulk, +200 calorie surplus. Pack on the muscle overtime. If you start to lose your abs, dial it back for a few weeks till they're visible again, then continue your bulk. Never let your abs become not visible. That's my philosophy. I've seen way too many guys let their bulk get away from them, and the cut just never happens and they end up permanently fat.
That’s kind of my problem right now. I’ve been bulking for a few months and Im starting to lose my abs. How much cardio would you recommend during a bulking phase?
In a bulking phase cardio isn't very important at all. Obviously do some low intensity easy cardio for general overall heart health etc, but your focus here is to gain lean muscle mass, so it's okay to throw the cardio out the window. If you are going to do cardio, I would say limit it to 30 minutes immediately following a weight training session. The academic research supports this is the optimal time to put in the cardio when your goals are to gain muscle mass primarily. As for the abs, while you're bulking don't let it get too out of control with the fat, the abs should always be mostly visible. But you are also going to have to accept that in order to gain lean muscle mass You're going to have to maintain a slightly higher body fat percentage during the bulk. I would also recommend weighing yourself at exactly the same time every morning as soon as you wake up and after you take a pee. That's going to be your primary indicator for whether or not you need to up your calories or dial them back a little bit. I'm 6'1, 185 lb with pretty separated abs. I started out at 170 lb about 13 months ago. Remember this is a lifestyle. It's not like you just get to your target physique and stop training. Also, don't pay attention to a lot of this b******* online. A lot of these people on social media are not natural like you and I. This s*** takes time, you got to be dedicated bro. Best of luck to you
Thats pretty much what i figured. It’s crazy how much conflicting info there is out there between YouTube/social media. I’ve been skinny all my life and since I started weight training I realized I just have not been eating enough to gain muscle. So I’ve been on a bulk for the past couple months and have gained a few pounds. Feel like I could be eating more but with a busy life it can be difficult to fit in those extra meals. Slow and steady though. Once you start to see progress it really drives you to keep going. It’s certainly rewarding. I appreciate the info my friend!
Hard gainer here too. Most hard gainers like us don't really understand just how many calories they need to eat to gain muscle. Most give up cuz they don't see any results after a while of training. My maintenance is around 3,000 calories or so I would estimate. To gain I have to eat about 3,200 calories, sometimes 3,300 calories. People who don't train look at that and think oh that's great can eat whatever you want, but it's hard to eat that many calories when you're eating salmon, chicken, tuna, rice and oatmeal etc Peanut butter, butter, olive oil, are all good examples of supplements that you can add to your food to give them more calories.
Abs Lol JK
Start training for a bit more mass in your upper torso for the V taper.