Do I look like I ever went to a gym at all?

I'm embarrassed to say how long i've been working out.
I only recently started eating properly though.
It's been 3 days since i've been to the gym so no pump here. Do I have any potential at all?
76kg, 183cm

  1. 6 days ago
    Anonymous

    Your, forearms, arms and shoulders are that of a weightlifter, stop having body dysmorphia now or an hero

    • 6 days ago
      Anonymous

      Don't I have a really subhuman chest though? Someone told me that my chest is really small not because of the lack of muscle but because of the size of it or the insertions.
      Thanks though, needed a confidence boost.

      • 6 days ago
        Anonymous

        You have below average chest genetics but thats ok. Nobody really cares except for fags on IST and yourself.

        • 6 days ago
          Anonymous

          can I still make it look good eventually?

          • 6 days ago
            Anonymous

            You already look good bro

            Youre probably not at your genetic potential for chest so just focus more on bench press and other chest stuff but honestly its not a huge deal.

        • 6 days ago
          Anonymous

          >muh genetics
          He's got underdeveloped pecs in comparison to the rest of his physique. The fuck does that have to do with genetics?

          • 6 days ago
            Anonymous

            Nearly everything actually. Retard.

      • 6 days ago
        Anonymous

        could be bad genetics idk, it still looks decent and you have a nice physique overall, keep it up

      • 6 days ago
        Anonymous

        my chest is way more developed than my shoulders and im bigger than you, i barely even work out my chest. shit just works different for different people. stop calling yourself subhuman you weird gay.

      • 6 days ago
        Anonymous

        We all have weak points and strong. You can lean into your strengths and/or work as hard as possible to make up for deficiencies. Sure you've got a weak chest, so what? We aren't roiding, as another anon said you've got developed arms. Pick a goal next and work to it. You could make up for chest by chasing after God like abs or go 150% on chest.

      • 6 days ago
        Anonymous

        You're neglecting your chest and core. That's all it is. Dudes want big arms and only work arms then get to this point and wonder what happened. Need more abs desperately need obliques.
        Honestly many of you guys get so tied up in gym machines and making the number go up you forget to just do some russian twists or something. Your body needs more than pick things up and put them down.

        • 6 days ago
          Anonymous

          I work my chest harder than probably anything else tbh. I don't know why it isn't growing as fast. I am making progress though.

          https://i.imgur.com/dkFcYqj.png

          This is the guy in your gym that does db curls all day

          not really.

          have you ever done a bench press in your life

          yes, more than anything else probably.

      • 6 days ago
        Anonymous

        1, stop with that kind of self talk, you need to be on your own team, always.

        2, What variety of chest exercises do you do? If only bench press, consider adding in incline and decline, you’ll notice the difference in both difficulty and results. Or, if you don’t want to bench to often, do chest fly’s and dips.

        3, learn how to relax without vice. Maybe it isn’t cigarettes and alcohol, but maybe candy, caffeine, or porn.

  2. 6 days ago
    Anonymous

    yea man don't worry about it, you just got body image issues / its in your head, you look good. Just need to cut like 5lbs and do more ab work to have it all come together

    • 6 days ago
      Anonymous

      I'm actually trying to bulk right now because haven't made any real strength gains in months. Some of my lifts are the exact same as when I started working out. I don't think maingaining works for me.

      • 6 days ago
        Anonymous

        You're not eating enough from the sounds of it. If you're stuck like that and you're working out your diet is probably fucked up.

        • 6 days ago
          Anonymous

          I do eat lots of protein but I think for a long time I was either eating at maintenance or a slight deficit.

          • 6 days ago
            Anonymous

            Protein isn't enough you need carbs, fat and a calorie surplus. You need to switch your body from starvation mode into fat dumb and happy mode so that it feels safe turning calories and nutrients into muscle. Muscle takes a lot for your body to maintain and your body won't start growing muscle unless it feels your getting enough calories and nutrients that it doesn't need to worry about all the extra maintenance it will require.

            • 6 days ago
              Anonymous

              I think I eat enough carbs and fat too. I posted my diet before here and people said it was good. I think the main problem was just me not being in a surplus. As soon as I added some peanut butter into my diet i've noticed my strength increasing again.

              I'm going to make an educated guess based on how you look. Your shoulders are very developed and chest underdeveloped and that may be one thing that's throwing off your build, although you have a good base frame for a lifter and a lot of potential. It looks like your chest presses may be recruiting too much shoulder and not enough chest, which can be fixed by a few things
              >make sure your pressing exercises have your shoulders locked back and down, with your scapulas retracted, and that your shoulders don't "roll forward" as you press
              >research some good mental cues for engaging the chest in a press rather than the arms/shoulders. find some that work for you; over the years I've heard "don't push the bar away, push yourself and the bench away from the bar" or "think of the press like you're pulling your elbows toward one another with an invisible string connecting them" etc. There are many out there

              Appreciate it. Yeah, I feel like on some days I engage my chest more than others. I think i'm not 100% sure what i'm doing despite watching videos.. The "push yourself away from the bar" thing sounds good. I'll try that out tomorrow. Maybe i'll get a personal trainer too.

              • 6 days ago
                Anonymous

                I'm not the anon above but just wondering if you touch the bar with your chest when you bench press or do you go arms to 90 degrees and just go back up?

              • 6 days ago
                Anonymous

                I use dumbbells and yeah they touch my chest

              • 6 days ago
                Anonymous

                see

                the importance of mind-muscle connection cannot be overstated... learning to selectively engage pecs rather than other pressing muscles (delts, triceps) is key, and it may even be worthwhile to practice with low weight for a while to really forge that connection. That's also the point of mental cues, ultimately. [...] is also correct that going bar to chest is helpful.

                One uncommon exercise I like doing to really work the full ROM of pecs and isolate them is to do one arm machine pec flyes. The idea is that when you do two arm pec flyes, your hands meet at the top and that's as far as they can go, capping the range of motion... but if you do one arm at a time, you can basically cross your chest with each rep, which REALLY engages the inner pecs. Make sure you do it on a machine (offers full resistance through the whole ROM unlike DBs), and try to lean back a little as you do them, which can help remove the delts. Fly machines are great for further learning how to selectively "fire" the pec muscles

                , meant to link you but pressed the wrong post

    • 6 days ago
      Anonymous

      >cut
      He doesn’t have a chest bro. Wtf does he need to cut for?

      Don't I have a really subhuman chest though? Someone told me that my chest is really small not because of the lack of muscle but because of the size of it or the insertions.
      Thanks though, needed a confidence boost.

      Could be insertions, could be it’s just underdeveloped. Keep hitting the gym and eat above maintenance. If you aren’t progressive on your lifts, then you either aren’t eating enough or your workouts aren’t intense enough. If your lifts and weight are going up but your chest isn’t growing, then it’s a problem with your insertions but you can’t know that yet.

  3. 6 days ago
    Anonymous

    yes you do to anyone who actually lifts. to someone who doesn't and thinks going to gym once makes you look like the rock or a dysmorphic roidchud maybe not

  4. 6 days ago
    Anonymous

    you would change your tune if you lost 5 true pounds of fat (NOT WATER AND SALT).

    Try to get to 72kg in a month, maintain and maintain strengths on the lifts you care about.

    • 6 days ago
      Anonymous

      I'm trying to bulk actually. I've noticed that unless i'm in some sort of a surplus my lifts go to shit.
      Would at my DYEL level it be better to gain muscle and increase metabolism first? I'd like to get to 82kg.

      • 6 days ago
        Anonymous

        Long term yes. what i am trying to impart on you is that if you look DYEL to normal people on the street its due to your relative lack of leanness rather than muscles which will be apparent while lean. normal people have low standards for muscular. if you magically gained 6kg of muscle and no fat you would look enormous to most of the population.

  5. 6 days ago
    Anonymous

    Because you have no chest
    Once you grow it you will look Chad
    You're only as strong as your weakest link
    You only look as good as your weakest muscle
    Nontheless, based bro split enjoyer

  6. 6 days ago
    Anonymous

    your arms and shoulders look good, start focusing on your pecs if you're after the 'gym bod' but really it doesn't matter, muscle is there to serve a purpose, if the purpose is because you want it and it'll make you happier then work on those parts. The rest is fine. it's probably mostly in your head. do you do leg work?

    • 6 days ago
      Anonymous

      >do you do leg work?
      I do but I only started months after everything else lol. Will wait another while before posting pics.
      Thanks bro.

  7. 6 days ago
    Anonymous

    How long bro, I have an even worse physique after 5 months…

    • 6 days ago
      Anonymous

      A year, 6 months properly or at least I think. I've made most of my progress recently.

      • 6 days ago
        Anonymous

        Yeah that’s not that bad then, I have probably twice as bad after 5 months. What keeps me going is the cope purported by people like Natural Hyphertrophy and Geoffrey Verity schofield, that it’s a marathon not a race.

        • 6 days ago
          Anonymous

          True. You only gotta mog yourself from a month ago.
          As long as you lift and eat you'll make progress.

  8. 6 days ago
    Anonymous

    It looks like you only workout your arms and have never seen the bench in your life or anything else for that matter. Your bodyfat percent is of an average guy.

  9. 6 days ago
    Anonymous

    don’t feel bad bro, this is 2 years of lifting. between covid closing down gyms for 6 months and requiring surgery having to quit for 2 months i lost a lot of progress. i made essentially zero gains in the past year, feels like shit. if you become more disciplined you will get there.

    • 6 days ago
      Anonymous

      Looking good, man. Yeah, I get it. For me whenever I break my routine even slightly, it can easily turn into weeks or months.

    • 6 days ago
      Anonymous

      ngl if i looked like that after 2 years lifting i would fucking kill myself or at the very least quit

      • 6 days ago
        Anonymous

        Will you ever shut up you retarded moron? Neither killing yourself or quitting will get you anywhere. If he quits then he will likely look like a Somalian.

        Don't ever say I'd kill myself if this or that. That's a crazy thing to say.

        • 6 days ago
          Anonymous

          he looks fine, not exceptional results for 2 years but not bad either. calm down

          luckily im not a weak willed gay

          [...]
          i mean it’s underwhelming for 2 years of lifting. i looked better half a year ago, but i had to go through jaw surgery. lost a lot of weight and wasn’t allowed to lift for 2 months. i’ve been back in the gym for 2 weeks now, hoping muscle memory is a real thing and not a myth

          its really not that bad, ive been lifting for 10 years and most people in the gym look like that despite lifting 5 years up to a lifetime.

          Life happens. We dont just live in a vacuum where we put on a stopwatch and see our absolute maximum potential after 2 years. Its very easy to look better than that after 2 years but like I said that is very average at the same time compared to the general population that go to the gym casually. You may end up moving, changing jobs, lose friends etc lots of things that mess up and erase/stall progress with lifting and diet.

          You need to stop watching tiktok and manage expectations. Social media is not real world.

          And that's why you will never make it

          i hate to be an ass but i look better than him after lifting for 2 months and i started out as skinnyfat. By the time I hit 2 years im gonna be a greek god, most likely 1 year.

          • 6 days ago
            Anonymous

            >I look so amazing bro
            >doesn't post body
            based

      • 6 days ago
        Anonymous

        he looks fine, not exceptional results for 2 years but not bad either. calm down

      • 6 days ago
        Anonymous

        luckily im not a weak willed gay

        he looks fine, not exceptional results for 2 years but not bad either. calm down

        i mean it’s underwhelming for 2 years of lifting. i looked better half a year ago, but i had to go through jaw surgery. lost a lot of weight and wasn’t allowed to lift for 2 months. i’ve been back in the gym for 2 weeks now, hoping muscle memory is a real thing and not a myth

        • 6 days ago
          Anonymous

          >luckily I'm not a weak willed gay
          Based.

      • 6 days ago
        Anonymous

        its really not that bad, ive been lifting for 10 years and most people in the gym look like that despite lifting 5 years up to a lifetime.

        Life happens. We dont just live in a vacuum where we put on a stopwatch and see our absolute maximum potential after 2 years. Its very easy to look better than that after 2 years but like I said that is very average at the same time compared to the general population that go to the gym casually. You may end up moving, changing jobs, lose friends etc lots of things that mess up and erase/stall progress with lifting and diet.

        You need to stop watching tiktok and manage expectations. Social media is not real world.

      • 6 days ago
        Anonymous

        And that's why you will never make it

  10. 6 days ago
    Anonymous

    This is the guy in your gym that does db curls all day

  11. 6 days ago
    Anonymous

    have you ever done a bench press in your life

  12. 6 days ago
    Anonymous

    You have an incredibly undeveloped chest that ruins your entire physique

    • 6 days ago
      Anonymous

      I wanna know if it's genetics or if i'm doing something wrong or what. Because I do train it hard even if it just looks like I train my arms lol. I only started working out my legs recently enough and I don't have a good ab routine but other than that I train everything equally.

      • 6 days ago
        Anonymous

        What’s your chest routine? All I do is bench, ohp, and dips for chest and I mog the shit out of you, although I’m fat

        • 6 days ago
          Anonymous

          flat bench, incline bench, the type where you bring the dumbbells together and press upwards and flyes on the machine.

          • 6 days ago
            Anonymous

            Hmm I think that’s good enough for a developed chest. What kind of sets/reps do you use?

            • 6 days ago
              Anonymous

              I try to do 4 sets of 10 reps but sometimes in the later sets i can only do 6 - 8.

              btw I bench press 25kg dummbells for 2 sets and 22.5 kg dummbells for another sets. Is this something you'd expect of someone with my chest or is it better/ worse?

              • 6 days ago
                Anonymous

                for another 2 sets*
                I started with 17.5kg dumbbells so I made progress.

              • 6 days ago
                Anonymous

                that's really light for a dumbbell bench king.

  13. 6 days ago
    Anonymous

    Yes, you look like you go to the gym

  14. 6 days ago
    Anonymous

    you look better than 98% of men. Work on your chest, but most important thing is to spend less time looking at half naked men on the internet, it's giving you unrealistic expectations and body dysmorphia

  15. 6 days ago
    Anonymous

    ngl you're the one who should have a nice day.
    ngl you will never achieve anything in life
    ngl suck my dick
    Seriously I've had it with this shit.

  16. 6 days ago
    Anonymous

    Your delts are a sign of weightlifting, work on chest and abs more and you're golden.

    • 6 days ago
      Anonymous

      appreciate it

  17. 6 days ago
    Anonymous

    I'm going to make an educated guess based on how you look. Your shoulders are very developed and chest underdeveloped and that may be one thing that's throwing off your build, although you have a good base frame for a lifter and a lot of potential. It looks like your chest presses may be recruiting too much shoulder and not enough chest, which can be fixed by a few things
    >make sure your pressing exercises have your shoulders locked back and down, with your scapulas retracted, and that your shoulders don't "roll forward" as you press
    >research some good mental cues for engaging the chest in a press rather than the arms/shoulders. find some that work for you; over the years I've heard "don't push the bar away, push yourself and the bench away from the bar" or "think of the press like you're pulling your elbows toward one another with an invisible string connecting them" etc. There are many out there

    • 6 days ago
      Anonymous

      the importance of mind-muscle connection cannot be overstated... learning to selectively engage pecs rather than other pressing muscles (delts, triceps) is key, and it may even be worthwhile to practice with low weight for a while to really forge that connection. That's also the point of mental cues, ultimately.

      I'm not the anon above but just wondering if you touch the bar with your chest when you bench press or do you go arms to 90 degrees and just go back up?

      is also correct that going bar to chest is helpful.

      One uncommon exercise I like doing to really work the full ROM of pecs and isolate them is to do one arm machine pec flyes. The idea is that when you do two arm pec flyes, your hands meet at the top and that's as far as they can go, capping the range of motion... but if you do one arm at a time, you can basically cross your chest with each rep, which REALLY engages the inner pecs. Make sure you do it on a machine (offers full resistance through the whole ROM unlike DBs), and try to lean back a little as you do them, which can help remove the delts. Fly machines are great for further learning how to selectively "fire" the pec muscles

      • 6 days ago
        Anonymous

        >single arm machine pec flyes

        fucking genius, I'm stealing this

  18. 6 days ago
    Anonymous

    i'm gonna be honest with you and say no bro
    your arms looks decent but plenty of guys who don't work out at all have decent arms

    you're nowhere near the traditional bodybuilder/fitness model look that you're aiming to achieve

  19. 6 days ago
    Anonymous

    If you have been working out for less than 2 years than you are fine. Over that and I'm sorry friend

    • 6 days ago
      Anonymous

      1 year and 5 days, 6 months properly.

      i'm gonna be honest with you and say no bro
      your arms looks decent but plenty of guys who don't work out at all have decent arms

      you're nowhere near the traditional bodybuilder/fitness model look that you're aiming to achieve

      well yeah obviously i'm nowhere near to actually looking good. I was just wondering if by normie standards I look like I actually go.

  20. 6 days ago
    Anonymous

    your bfp is too high, probably ~20% but your shoulders are pretty good

  21. 6 days ago
    Anonymous

    Normies wouldn't notice, but it's clear you lift. Don't worry about it bro, you look good

  22. 6 days ago
    Anonymous

    body dysmorphia
    >no pump
    >pale
    >shitty lighting
    >you clearly have big arms
    So you identified a weakness of yours, which is your chest and your abs. Get to work on destroyign that weakness
    I thought I had weak lats and weak abs, turns out I just needed to destroy them harder

  23. 6 days ago
    Anonymous

    desu, if not sucking in your gut, this is the body shape I want. Arms a clearly those of someone who doesn't use the computer 24/7 like myself, so there's also that.

    • 6 days ago
      Anonymous

      Thanks, man. No, this was actually a few mins after eating my dinner.
      I want to get more defined abs though.

  24. 6 days ago
    Anonymous

    Thanks for the replies everyone

  25. 6 days ago
    Anonymous

    Op I was just like you, had huge shoulders n arms but dissapointing chest while training it the most. Your issue is you’re probably not doing exercises properly and cheating with your other muscles so your chest never gets a real workout. Try a few different chest exercises and find the one that isolates your chest the best and you can really feel.

    • 6 days ago
      Anonymous

      probably true. For the first few months i'd actually skip shoulder workouts and do chest instead so it really doesn't make sense why my shoulders are bigger.
      Do you think getting a trainer would help? because clearly youtube videos haven't.

      You look like you have a retarded routine where you train a lot of arms/shoulders but never do chest, back and legs.

      I barely trained shoulders at all for the first few months and would often skip them for chest. I unironically train my chest and back the hardes because I care the most about those.

      • 6 days ago
        Anonymous

        Idk some people tend to use more triceps/shoulders than chest during bench press due to their morphology I've heard so maybe that's your case? Have you tried doing other exercises?
        Mirin' your forearms though

        • 6 days ago
          Anonymous

          Do people train their forearms or are they trained while you do other exercises like bicep curls?

  26. 6 days ago
    Anonymous

    You look like you have a retarded routine where you train a lot of arms/shoulders but never do chest, back and legs.

    • 6 days ago
      Anonymous

      and yeah I have only been doing legs for about 2 months lol but how can you even tell how big they are from that photo?

  27. 6 days ago
    Anonymous

    You have big arms and shoulders but where is your chest?

  28. 6 days ago
    Anonymous

    Check your shoulder to hip ratio. That's what people judge you on in a shirt. You are not fat and dont have stick arms. Already better than 90% of normies. Stop frequenting this board so much. Constantly comparing yourself to roiders and gifted genetics is unfair to your mental health. As long as your diet and workout are consistent, be happy, you are on the right path.

  29. 6 days ago
    Anonymous

    Many people might not realize, but you do, most untrained bodies look more pathetic than you think, however, going to school and knowing things doesn't make you a genius, in that same note it's obvious you are no GutsBerserk.

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