>>77438417
Better than average but probably behind where you should be in 2 years. Detail your diet and routine. Also get testosterone levels checked.

>>77438417
You're alright anon. If you want to get big/bigger you need to eat big/use peds.

I miss him bros.

>>77438417
You look fine, man. I mean you're not JACKED or anything, but 90% of women would go "damn!" if you took off your shirt near them. Shit, you're doing better than me -- I've got similar specs but no ab definition because I'm retarded.

If you're dead set on getting huge the only thing is just eating a shitload of protein and repeatedly lifting to failure.

>>77438417
Post routine dyel faggot

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>>77438417
>I eat enough
Not eating enough.

>>77438495
>>77438565

Routine (more or less):

**DAY 1 — Heavy Bench Press + Full Body**
* Bench press | 4 x 4-6
* Squat (or leg press) | 3 x 6-8
* Close grip pull-ups (weighted if possible) | 3 x 5-8
* Shoulder press | 3 x 6-8
* False grip hang on rings/bar | 3 x 20-30 sec
* Seated leg curl | 2 x 8-10
* Lateral raises | 3 x 10-12
* Push down | 2 x 8-10

**DAY 2 — Heavy Deadlift + Full Body**
* Deadlift | 4 x 3-5
* Bench press | 3 x 6-8
* Ring or parallel bar dips | 3 x 6-10
* Wide grip lat pulldown | 3 x 6-8
* Russian dip / assisted transition with band | 3 x 5-6
* Hip thrust | 2 x 6-8
* Hammer curl | 2 x 8-10
* Abdominal machine | 2 x 10-12

**DAY 3 — Heavy Military Press + Full Body**
* Barbell military press (standing) | 4 x 4-6
* Dumbbell Bulgarian split squats | 3 x 8-10 per leg
* Smith machine incline bench press | 3 x 6-8
* Negative muscle up (from top, controlled descent) | 3 x 3-5
* Pulley | 3 x 8-10
* Leg extension | 2 x 10-12
* Preacher curl | 2 x 8-10
* Cable French press | 2 x 8-10

**DAY 4 — Heavy Squat + Full Body**
* Squat | 4 x 4-6
* Chest press | 3 x 6-8
* Adductor machine | 2 x 10-12
* Barbell shrugs | 3 x 8-10
* Weighted pull-ups (pronated grip) | 3 x 5-8
* Muscle up transition (low, with band or assisted) | 3 x 4-6
* Tuck planche | 3 x Max
* Abdominal machine | 2 x 10-12

As for diet I just try to eat atleast 140 grams of protein a day and as little sugar and carbs as possible

>>77438576
Up your carbs. You NEED carbs to get huge. 400g minimum

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>>77438417
Yes it’s testosterone related, you aren’t taking testosterone that’s why you’re not big like all the other steroid users you’re comparing yourself to.

You could’ve made the same progress in a 4 week orals only cycle. Saving 2 years and a few grand.

>>77438576
You look like you're doing everything right. Maybe try using a professional camera. Cheap cameras and cellphone cameras are slimming. Fat women like it because it makes them look thin but it also reduces muscle appearance on men.

>>77438576
Your train is really shit. No offense. Just follow one of the Paul Carter workouts. Personally I'm a big fan of upper lower 4x week.

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>average millenial dadbod who didn't do sports as a kid and who decided to "get shredded" while being 30+

A classical case. Only more proof that if you didn't hit natty peak by 30, then it's over.

>>77438576
This is a fucking mess bro, you're doing too much per day and it's likely affecting your sets after maybe your first or second main compound.

>Bench three days in a row
>Squat then DL then squat
>All followed by ~5 isolation exercises per day

Either you're spending 2.5-3 hours a day in the gym or you're not being effective with your lifts, and judging by your pic no offense but it looks like the latter.

What weights are you lifting for all of these? Be honest, you're anonymous

>>77438417
Youre following some bullshit routine like its a baking recipe and not pushing yourself. Do 2 exercises a day and push it to the limit. Bench until you literally cannot rep an empty bar. Pull ups until your arms are jelly and you physically cannot do another rep

Literally all you need to do is get on a strength LP and eat more protein. You have the best possible starting physique for looking athletic.

>>77438576
First, your routine is a mess
Second:
>As for diet I just try to eat atleast 140 grams of protein a day and as little sugar and carbs as possible
Carbs are essentials, especially if you are on bulk (or moderate bulk).

>>77438617
DAY 1 — Heavy Bench Press + Full Body**
* Bench press | 4 x 4-6 (80 kg)
* Squat (or leg press) | 3 x 6-8 (120 kg)
* Close grip pull-ups (weighted if possible) | 3 x 5-8 (5 kg weight)
* Shoulder press | 3 x 6-8 (50kg)
* False grip hang on rings/bar | 3 x 20-30 sec
* Seated leg curl | 2 x 8-10 (60kg)
* Lateral raises | 3 x 10-12 (14kg x arm)
* Push down | 2 x 8-10 (40kg)

**DAY 2 — Heavy Deadlift + Full Body**
* Deadlift | 4 x 3-5 (120kg)
* Bench press | 3 x 6-8 (i go lighter the second day, 70kg)
* Ring or parallel bar dips | 3 x 6-10
* Wide grip lat pulldown | 3 x 6-8 (90kg)
* Russian dip / assisted transition with band | 3 x 5-6
* Hip thrust | 2 x 6-8 (70kg)
* Hammer curl | 2 x 8-10 (16kg x arm)
* Abdominal machine | 2 x 10-12 (70kg)

**DAY 3 — Heavy Military Press + Full Body**
* Barbell military press (standing) | 4 x 4-6 (20kg x arm)
* Dumbbell Bulgarian split squats | 3 x 8-10 per leg (30 kg)
* Smith machine incline bench press | 3 x 6-8 (70kg)
* Negative muscle up (from top, controlled descent) | 3 x 3-5
* Pulley | 3 x 8-10 (30kg)
* Leg extension | 2 x 10-12 (60kg)
* Preacher curl | 2 x 8-10 (30kg)
* Cable French press | 2 x 8-10 (30 kg)

**DAY 4 — Heavy Squat + Full Body**
* Squat | 4 x 4-6 (120kg)
* Chest press | 3 x 6-8 (80kg)
* Adductor machine | 2 x 10-12 (50kg)
* Barbell shrugs | 3 x 8-10 (70 kg)
* Weighted pull-ups (pronated grip) | 3 x 5-8 (5-10 kg)
* Muscle up transition (low, with band or assisted) | 3 x 4-6
* Tuck planche | 3 x Max
* Abdominal machine | 2 x 10-12 (70 kg)

>>77438417
disgusting faggot, go advertise your gay shit somewhere else

>>77438643
How often do you get injured?

>>77438576
Is that all in one week? How strong are you? I find doing one upper and 1 lower a week (yes, only 2 sessions a week) works best for recovery and growth past a certain stage of progress. I do 2 different upper sessions and 2 different lower sessions over a 2 week period. They all target the relevant muscles in each session but the order is different and I do different exercises too. My schedule is

LxxxUxx

If you’re still a beginner, volume is key and my advice is useless

>>77438417
What is your s/b/dl/ height and weight
>>77438576
Far too much you cannot be training to failure

>>77438643
>got memed into doing low rep range
You look fine but you'd do better to switch to 6-12 reps plus keep bulking slowly. Push close to failure or to failure

>>77438703
And yeah volume is too much full body 3 times a week is plenty or upper lower 4 days a week

>>77438643
Way too much junk volume and you’re not doing anything for your calves?

>>77438417
You look better than 90% of men just like this. Dont forget 70% of Americans are obese

>>77438576
My split involves 3 different exercises a day for 2 days before resetting and I look way better than you. I don't know what to tell you, you must be doing something wrong. Maybe get your testosterone levels checked or something.

>>77438719
He’s doing way too much that it affects his recovery.

He’s doing a pull-up variation each session, once a week is enough.

He’s got one ‘full body session’ that has 9 sets of chest (+9/2 tris) and he does 3 sets on the other days too.

He’s squatting/deadlifting on days when he’s doing other compounds

He’s deadlifting and hip thrusting on the same day.

You need at least 4 days rest before using the same muscle group. Even with
UxLxUxL… you’ll achieve this.

Keep it simple. Upper should be
3 x chest
3 x lats
3 x shoulder
3 x tri
3 x bi
3 x traps/forearms depending on your focus
In whatever order you want to focus on.
First muscle group will see the most benefit, with the least going to the last muscle group. I do arms first on my second upper day, for instance.

And throw in face pulls after you do chest.

You’re only doing 3 sets of targeted work for each muscle group, but they’ll all be secondary muscles in the other exercises so it works out to be 6-8 sets for each muscle group

>>77438746
I'm not resting for 4 days in between my workouts, I'm working out a muscle group each day every day. Should I be resting more, though? I work out until failure too but I'm still getting some pretty fine results. I only exercise my upper body and I split it between chest and triceps and then back and biceps every day. Is this a bad thing? Should I be waiting more in between each workout session? As I said, my results are solid so far but after you've mentioned the necessity to recover it's making me wonder if I should stop doing the routine as often as I do and maybe rest in between.

>>77438576
This isn't a bad routine, but you are reaping the results.

Lifting heavy isn't going to get you aesthetic. I'd aim for 10-12 reps on everything, approaching failure. Since you're strong you probably don't need to lower your weight by much, just need to push harder.


I noticed there's no cardio mentioned. If you don't work a manual labor job, make sure to get 10k steps a day minimum.

Track your calories and macros. 140g of protein is good, but you'll want to up your calories to bulk or drop them to cut. Carbs aren't your enemy. Eat whole grains and vegetables.

You're doing good for your age, but if you want to look better it's time to dial everything in.

>>77438746
How many sets per muscle group per session then?
6 sets?
3 sets for big muscles and 6 sets for small ones (e.g. 3x8 bench + 3x8 skull crushers)?
And then twice a week each group?

>>77438764
If you’re bulking, you can do every other day or so. So like

UxLxUxL

so you’re working out every other day, but you’re not working out the same muscles every other day. Lower body exercises are very taxing both physically and mentally so you don’t want to do them on the same day as upper body exercises. This is why an upper/lower split is very useful. This is all down to personal variation, eg I find that I always need 2 full rest days after a lower session before my next upper session. You may find a different rhythm works for you.
What this does is it allows you to recover fully so you can try 100% at every lift you do. Going close to muscular failure is more important than just turning up and trying. This is how progress is made. If you’re not physically capable of exerting yourself at this level, then going for the workout is just a waste of time in the best case scenario. In reality, it makes you more likely to get injured


When I’m cutting I do the 2 workout days a week approach as reduced calories affects my recovery even more (and I get enough movement in a typical day anyway so my calories out aren’t too low)

>>77438766
I can’t remember the exact amount, but most sources say somewhere between 6-20 sets per week for each muscle group leads to growth. The more advanced you are, the more sets you need. 10-15 Sets is for an intermediate.

Distribute those however you want over your training split. Aim for the lower end to start with and keep with that until progress slows, or try more of that yields no results after a couple of months.


Go through every exercise and count how many sets they contribute to your muscle set quota. Primary muscles are a 1:1 ratio, eg 3 sets of bench is 3 sets of chest. Secondary muscles are 2:1 ratio, eg 3 sets of bench is also 1.5 sets of delts, and 1.5 sets of tris.

Delts are easy to go over budget on because rear, lateral and front delt all contribute to the same delt quota and virtually every upper body (compound) exercise uses them. There are tricks though like using certain exercise variations that don’t use your shoulders, or reducing the ROM so you’re only using the target muscle you’re isolating, like with cable flies (don’t put your arms too far back at the end of each rep) or tricep pulldowns (only have the bar do a 90 degree arc and never go above parallel)

>>77438417
Congratulations, you got to the level of /fit/ where you develop a body dysmorphia. Though I agree that you most likely overtrain, you genuinely seem to be in a good shape.

>>77438818
Gotcha, thanks

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this is my progress after a year
how did i do?
38yo

>>77439467
look /fit/ but not jacked yet, but even that plus losing all that weight in the time frame is hella impressvie.
whatever you're doing keep going if you feel good.

>>77439473
thanks bro
getting jacked is really hard. i have a new found respect for men who get jacked/super lean enough to see abs. i thought after a year it would be possible but no, this shit takes minimum 2 years unless i blast gear

>>77438576
nigga just do stronglifts 5x5 and actually lift HEAVY WEIGHT hahah and probably stop cooming like a tard. breath heavy if you feel horny

>>77438417
You look like an athletic normie. There is nothing wrong with that.

>>77438592
according to this study 42% of gym-going women are on gear too and was conducted in the country with the highest rate of steroid abuse, lol. jeetPT is incorrect, these numbers have never been replicated worldwide

>>77438417
I hit 35 in November and you look better than me. See you at the finish line!