Left the gym for too long. Toxic ex fucked my head up. Made an attempt on my life which i thought wouldve been more than adequate enough to die in Dec of 2024. But somehow, I'm still here. Really don't know how I'm alive. Finally back on track, physically and mentally.

Last week I posted I’d recently started doing RDLs and was looking for advice on my form.

After lots of useful comments and tips, I’m back at it.

I feel a big improvement with more of a hinge than a squat, and allowing the hamstrings to do a lot of the work.

Always open to any feedback so let me know if there’s more improvements to be made

A high-specificity, time-efficient training approach to prepare for when you drop your necklace and need to reclasp it.

I hated how bad I let myself go so I started hitting the gym back in March. I do 3-5 days a week, lifting and doing cardio every time. Diet-wise I’ve cut sugar and carbs down to almost nothing and maintain a caloric deficit. Other than that, I’ve been taking hydroxycut for most of time as well but I think I’m gonna cut those out once I run out. I’m not all the way where I wanna be yet (looking to lose at least 25 more lbs) but I just wanted to take a little victory lap for the progress I’ve made so far.

Was good for second in the u80s today, lost 1st by 1 rep

I started working out almost exactly a year ago. I began at 80 kg, then cut down to 75 kg in about two months. Before that, I never saw myself as someone who would enjoy the gym. I was lazy, depressed, and had no motivation to train. But when my brother and friends invited me to work out with them, I started to like it.

I'm still technically a beginner, so I don't think I'm qualified to give advice. I can only share what has worked for me.

The biggest thing that helped me was not overthinking everything. I never followed a strict diet or counted calories. I simply ate the foods I enjoyed in moderation of course, and I spammed Coke Zero when I was cutting.

For training, I stick to a low-volume, high-intensity approach, usually aiming for 8-12 reps. I don't chase perfect form. I make sure my technique is good enough to be safe and effective, then gradually increase the weight as I improve. As I get stronger, my form naturally gets better too. It may not be the ideal approach for everyone, but it has worked well for me; and I think my progress speaks for itself.

I also want to make one thing clear: I am a lifetime natural. I've never used anabolic steroids, peptides, or any performance-enhancing drugs. The only supplement I take is creatine.

Maybe over the next few months I'll lock in on my nutrition and cut down to a lower body fat percentage. But honestly, I feel strong, healthy, and enjoy the way I'm training right now, so I'm not in a rush.

For anyone wondering, I've been running the same PPLUL split (Push, Pull, Legs, Upper, Lower) since day one, and I haven't felt the need to change it.

It's been an incredible first year, and I'm excited to see what the next one brings.

I am always struggling with Bulgarian split squats. I’m 6ft tall so squats are very hard on my body in general

Hyperbolic time chamber transformation

After 4 years I finally got 180 kg/397 lbs.

And to everyone, go chase your dreams, everything is possible if you put your mind to it.

Backstory to this is quite literally a back story.

I had quite a bad herniated disc two years ago, and so a lot of rehab, rest, and recovery before I could even think about bending down again, let alone lifting heavy weights. So being back at it, solid for a year now, I'm still wary of my back and try to protect it as best I can.

An RDL landmine seems to be a good option that would help take the strain off the lower back a little bit more while working the glutes and hamstrings. I just wanted thoughts on my form here:

1. In terms of protecting my lower back
   
2. In terms of getting the most out of the movement

Any thoughts would be very welcome. This weight here is well within my comfort zone, and this is about the fourth set in a row (my little boy kept running in front, lol).

I feel like I could do a fair whack heavier, but again, I'm just wary of pushing too hard unnecessarily and antagonizing the lower back.Many thanks!

Hi I’m 21 and I’ve going to the gym for 4 months (i didn’t really start taking posing picture of myself until may) I started at around 181lbs and am now at 170.2lbs. I don’t feel very satisfied with my progress. I know I’ve lost some weight and I’m proud of that but I feel like muscle is lacking. Especially disappointed with bicep growth I feel like my biceps look the same even though I know I’ve been getting stronger cause I’ve been able to lift more. I’m just sad it seems like my arms look the same. I know my diet isn’t “optimal” (not always hitting protein goal/eating healthy) but it’s seems as though other muscles have grown but biceps are lacking. What do you guys think? Do you see a difference or do they look the same?

So close yet so far. Tips/form guidance welcome but no I can’t use a wider grip unfortunately.

Hi! I need opinions on the technique, im kinda new to calisthenics but i did 2 almost 3 years in the gym. I try to go low and lean forward, but the shoulder sometimes feels funny (never hurting tho).

Took 4th on this one. Kinda swung for the fences with it and lost time with not taking an extra second to get the bags high enough on my chest

Been doing gym for a few years, but I was forced to cut because I’m incredibly insecure and wanted to have a decent look abroad lol.

Currently on a reverse diet back up to maintenance but I seriously want to add more to my shoulders, started taking a hard look at my form etc to see what’s working and what isn’t.

I know my chest and arms is lacking so I want to prioritise it too, whilst still maintaining the goodish parts

Use my knee on the bench for stability, the stretch on these feels FANTASTIC

Found this small but very old school and cool gym up in padstow Cornwall. Very cool and was decently cheap for a day pass £10 which is standard now

Going for 152 kg (335 lbs) next!

My grip gave out as i am going through the concentric phase (you can see the slight nudge in the bar path).

Damn weak ahh wrist holding me back 🥲