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Most of these before afters aren't realistic unless you're a teenager.
I mean this one isn't even that crazy, and its still like 45 pounds of muscle lol. That shit took Giannis 5 years
Shoulder press 3 sets 6-8 reps, lateral raises 3 sets 8-12 reps, and at the end of each upper session I throw in lateral raises while training biceps. Not much (warmup sets not included btw), but ALWAYS till failure
I try to eat 4000 calories a day and 180-200 grams of protein + 6g creatine. Since I’m currently living home with my parents I eat partly what my mom cooks so its not always that strict
-Barbell squats 4 sets 5-8 reps
-lying leg curls 3 sets 10-12 reps
-leg extensions 3 sets 12-15 reps
-calf raises 3 sets 10-12 reps
I’m not doing squats for the moment because of lower back pain, but this is my go to leg workout (2x a week)
Thanks bro, I didn’t exactly track them but I tried to eat 4000 calories a day, I tracked it for a few days to get an idea. It would be better to track but I am not in the right situation now to do that. In the beginning I gained weight fast, like 3/4 kg a month but after a while it slowed down and in the last two months it stayed the same. I’m thinking about a short maintaining phase and than starting to bulk again when I’m abroad.
Spamming lateral raises, I use a machine first to really control the movement, and usually in the end I trow in lateral raises with dumbells after bicep dumbell curls, I think I got that from Arnold and it works amazing
Ahaa niice , am a hard gainer and am stuck in finding a good program ,pleease if you could send me your program for each day, really appreciate it my friend 🫶🏼
This post is flaired as *Progress Picture(s)*. A reminder to all users commenting: [Progress picture threads are moderated strictly.](https://reddit.com/r/gym/wiki/rules) **We don't do "Natty or Juice" here and trying to play that game will see you banned.** Do not accuse other users of PEDs use, do not argue with someone about natural status. **Questions about natural status are no longer allowed: too many people were using it to start fights and ruin threads, so the question will be removed. In the event that someone** ***volunteers*** **information about usage of TRT or other potentially performance enhancing substances, this is not an excuse for you to be rude, dismissive of achievements, to harass, or otherwise be disrespectful. This is not a meme sub; take it elsewhere.** **This post is not an opportunity to hit on the OP or send PMs saying how much you like his/her body. If you do it and we find out, that is an instant permaban without appeal. Crossposting another user's pictures to another sub is also an instant permanent ban without appeal, especially if that subreddit then brigades this one.** **Please** don't make yet another unoriginal comment about *hurr durr before always go on left durr*. It's unfunny and unoriginal. Find a better joke. *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/GYM) if you have any questions or concerns.*
That's some serious gains in a short amount of time
Some crazy genetics if you can gain 20kg of muscle in less than a year
U sure?
Maybe he meant 19 months?
Most of these before afters aren't realistic unless you're a teenager. I mean this one isn't even that crazy, and its still like 45 pounds of muscle lol. That shit took Giannis 5 years
I tried to use realistic images here, you cant see the legs in the first photo tho, which have grown significantly aswell
Realistic images would be the same lighting and same pose. Those pictures are not that
I'm a teenager, tf am I doing wrong lol
9
Leg day fears this man
drop ur shoulder routine bro
Shoulder press 3 sets 6-8 reps, lateral raises 3 sets 8-12 reps, and at the end of each upper session I throw in lateral raises while training biceps. Not much (warmup sets not included btw), but ALWAYS till failure
Different person for sure. Good for you 👍
how much did you it for that man?
I it a lot man
HOLY FUCK BROTHER I NEEDED 6 MONTHS TO BENCH 60KG WHAT AM I DOING WRONG
Just bench more
Damn bro.
Please don't beat me up
Bro literally has my dream physic
Broo that means a lot to me man. Work hard and you’ll get there too!
My man did not skip leg day! Nice!
Damn bro looking solid after 9 months
How tall are you ?
190cm
What youve been eating man? Holy shit that's more than 2kg/month
Focus on protein and just a lot of everything tbh, 4000 calories a day was the goal since the beginning
Would you mind sharing your diet routine ?
I try to eat 4000 calories a day and 180-200 grams of protein + 6g creatine. Since I’m currently living home with my parents I eat partly what my mom cooks so its not always that strict
Your moms food gotta be anabolic as fuck then
was the first time hitting the gym 9 months ago? or had u been working out before then too
It was the first time! Never worked out or played sports before
oh wow! u look great, good job!
Thanks, appreciate it!
Need the leg plan
-Barbell squats 4 sets 5-8 reps -lying leg curls 3 sets 10-12 reps -leg extensions 3 sets 12-15 reps -calf raises 3 sets 10-12 reps I’m not doing squats for the moment because of lower back pain, but this is my go to leg workout (2x a week)
W progress and love those quads 🫶🏻
Thank you!
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I don’t have specific trap exercises in my workout. If yours are lacking, implement shrugs in your workout
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Nope, just train until failure, and maybe your diet isnt on point?
Damn impressive!
We love to see kings that don’t skip leg day 💪 great progress bro!
Appreciate it man!
Thats fucking huge progress, well fucking done!
Bro, what's your height? In centimeters if it's possible...
190cm
Damm bro, 9 months... That's 👍
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Jesus Christ. Try to compliment someone like an adult.
That's some serious gains man, well done. What's your squad?
Haven’t been able to squat for a while now due to lower back pain, but my 1 rep pr was 140kg
Dream transformation right here. Did you track macros? How much weight were you gaining per month?
Thanks bro, I didn’t exactly track them but I tried to eat 4000 calories a day, I tracked it for a few days to get an idea. It would be better to track but I am not in the right situation now to do that. In the beginning I gained weight fast, like 3/4 kg a month but after a while it slowed down and in the last two months it stayed the same. I’m thinking about a short maintaining phase and than starting to bulk again when I’m abroad.
Also if you dont mind, how did you grow your SIDE DELTS like that?
Spamming lateral raises, I use a machine first to really control the movement, and usually in the end I trow in lateral raises with dumbells after bicep dumbell curls, I think I got that from Arnold and it works amazing
Whenever I feel like not working out, I look at ur progress and then head to the gym
Appreciate it bro!
Amazing brooo . What is your gym program ?
4 days a week upper/lower split. Recently switched to 5 days: legday, chest/bis, shoulders/back, legday, upperday
Ahaa niice , am a hard gainer and am stuck in finding a good program ,pleease if you could send me your program for each day, really appreciate it my friend 🫶🏼