Been going to the gym for a couple months now, is this physique good?

Absolutely 0 pump btw, not even my veins are showing, which they do at random times of the day.

M36 5’9 175 lbs

I've been training for a while and have already built some muscle. I'm currently following an Upper / Lower / Arms split, and I'd like some advice on how to improve my program for muscle growth.

I'd appreciate feedback on my exercise selection, weekly volume, and whether I should make any changes to the routine.

My Upper / Lower / Arms Workout Routine

Upper 1 — Chest, Back, Shoulders & Arms

1. Incline Dumbbell Bench Press — 3 × 6–10

2. Lat Pulldown (Cable) — 3 × 6–10

3. Barbell Bench Press — 3 × 6–10

4. Seated Cable Row (V-Grip) — 3 × 6–10

5. Dumbbell Lateral Raise — 3 × 12–15

6. Barbell Biceps Curl — 3 × 8–12

7. Rope Triceps Pushdown — 3 × 10–15

Upper 2 — Chest, Back, Shoulders & Arms

1. Barbell Overhead Press — 3 × 6–10

2. Lat Pulldown (Cable) — 3 × 6–10

3. Incline Chest Press (Machine) — 3 × 8–12

4. Seated Cable Row — 3 × 8–12

5. Dumbbell Lateral Raise — 3 × 12–15

6. Dumbbell Hammer Curl — 3 × 8–12

7. Overhead Cable Triceps Extension — 3× 10–15

8. Cable Chest Fly — 3 × 10–15

Lower — Legs, Glutes & Calves

1. Bulgarian Split Squat (Dumbbell) — 3 × 8–12

2. Barbell Hip Thrust — 3 × 8–12

3. Leg Extension (Machine) — 3 × 10–15

4. Lying Leg Curl (Machine) — 2 × 10–15

5. Standing or Machine Calf Raise — 3 × 10–15

Arms Day — Biceps, Triceps & Forearms

1. Barbell Biceps Curl — 5 sets: 50, 40, 30, 20, 10 reps, progressively increasing the weight

2. Rope Triceps Pushdown — 5 sets: 50, 40, 30, 20, 10 reps, progressively increasing the weight

3. Dumbbell Concentration Curl — 3 × 8–12

4. Barbell Skullcrusher — 3 × 8–12

5. Dumbbell Hammer Curl — 3 × 8–12

6. Dumbbell Overhead Triceps Extension — 3 × 8–12

My questions:

- Is my weekly volume sufficient for muscle growth?

- Am I doing too many exercises or too much arm volume?

- Are there any exercises you would replace or add?

- Is this a good routine for a beginner looking to build muscle?

Heyy

I’m 30, 6’0” and 165 lbs, and I can barely bench 88 lbs. Shit is honestly embarrassing lol.
I really wanna put on some size because I’ve always been kinda skinny with a narrow frame, but it feels like no matter what I do, the only thing getting bigger is my stomach.
I train full body 2-3 times a week, but I feel like I’m doing something wrong.
Anyone here who started out skinny and actually managed to build a decent amount of muscle? What worked for you? I feel like I either stay skinny or just get fatter. How do I actually bulk without looking like I’m just getting a gut?

Hi everyone,

I’m a beginner looking for some feedback on my new workout routine. HAve been training for almost a year and a half now; for the first year, I followed a PPL split and recently it was suggested that I switch to a full body.

I like the idea as it feels more varied and dynamic but the new program I was given seems a bit overwhelming for a single session...

Could you please take a look at it and tell me what you think? MAny thanks in advance for the help!:

Full body workout - 3 days

M42, 172 cm, 66 kg. Hypertrophy / mild recomposition

Day 1: Push and legs

-        Leg press 4 × 8-10, rest 2'30"

-        Bench press, barbell or dumbbells 4 × 8, rest 2'

-        Pull-up overhand, assisted or free, 3 × 6-10, rest 2'

-        Hyperextension 45° weighted, slow lowering, 3 × 8-10, rest 2'

-        Lateral raise dumbbells, 3 × 12-15 , rest 1'

-         Barbell curl 3 × 8-10, rest 1'30"

-         Rope pushdown 3 × 10-12, rest 1'

-        Hip adduction, machine, 2 × 12-15. rest 1'

-        Calf raise 4 × 12-15, rest 1'

-        Crunch or leg raise 3 × 15-20, rest 1'

Day 2: - Legs and horizontal pull

-        Hack squat 4 × 8-10, rest 2'30"

-        Incline press, dumbbells, 3 × 8-10, rest 2'

-        Seated row, cable or machine, 3 × 10-12, rest 1'45"

-        Shoulder press, machine, 3 × 8-10, rest 1'45"

-         Seated leg curl 3 × 10-12, rest 1'30"

-        Hyperextension 45°, plate held to chest, 3 × 10-12, rest 1'30"

-        Face pull, high cable, rope, 3 × 12-15, rest 1'

-        EZ-bar curl, standing, 2 × 10-12, rest 1'

-        Skullcrusher, dumbbells or EZ bar, 2 × 10-12, rest 1'

-         Calf raise 3 × 12-15, rest 1'

Day 3: Isolation and volume

-        Cable fly 3 × 10-15, rest 1'30"

-        Leg extension 3 × 10-15, rest 1'30"

-        Seated leg curl 3 × 10-12, rest 1'30"

-        Lat pulldown, vertical pull, 3 × 8-12, rest 2'

-        Seated row, wide bar grip, 3 × 10-12, rest 1'45"

-        Face pull 3 × 12-15, rest 1'

-        Lateral raise, cable or dumbbells, 2 × 12-15, rest 1'

-        Hammer curl, dumbbells, 3 × 8-12, rest 1'

-        Parallel bar dips, bodyweight, 3 × 6-10, rest 2'

For the first 2 weeks, use 70-80% of your usual loads and stay 3 reps from failure. From week 3: 1-2 reps from failure.

Progression: When you complete all sets at the top of the rep range, add 2.5  (1-2  on isolation work). Deload every 6-8 weeks.

For hyperextension: 45° bench, neutral spine, hinge only at the hips, 3 sec lowering with a pause at the bottom, come up to a straight line without hyperextending.

Are there any girls thighs transformation videos from normal to thick and also how do girls transform their thighs from normal to thick and how much time do they need by doing which activities and how to find these types of videos are there any videos from normal to thick I know that there are videos where thighs transformation from thin to thick thighs but are there any videos where there transformation is from normal to thick?

Are there any tall and fat girls here in the gym here that have thick thighs and big butts curvy body and medium tan skin?