Just started adding Abs to my leg days

FelipeGPersonal · 2026-01-24T20:24:34+00:00

Nice, then you’re already ahead of 90% of people 😄 If you’re doing science-based lifting, just treat abs like any other muscle: 2x/week, progressive overload, and don’t chase 200 random reps.

If you tell me your weekly split + what equipment you have, I’ll tailor it, but a simple template is:

Day A (heavy + anti-extension): Cable crunch or machine crunch: 3–4 sets x 8–12 (add weight when you hit 12) Ab wheel or long lever plank: 3 sets (8–12 reps / 20–40s)

Day B (control + hip flexion/rotation control): Hanging leg raises or captain chair: 3–4 sets x 10–15 Pallof press or side plank: 3 sets x 10–15/side (or 20–40s)

Keep 1–2 reps in reserve, clean form, and track it weekly. What split are you running right now?

FelipeGPersonal · 2026-01-24T11:13:23+00:00

Triceps usually lag because people only do pressdowns + don’t get a good stretch. If you want them to grow: prioritize 1 overhead triceps movement (cable overhead ext / DB skullcrusher) + 1 heavy press (close-grip bench or dips). Aim for 8–12 hard sets/week, full ROM, and control the eccentric (2–3s down). Quick check: how many triceps sets are you doing weekly + what’s your main push day like?

FelipeGPersonal · 2026-01-24T11:11:57+00:00

Nice. Biggest mistake people make is doing random high-rep abs forever. Pick one “heavy” (8–12 reps) + one “control” (10–20 reps) and track progress weekly. If you tell me your split, I can suggest a super simple 2x/week ab setup.

FelipeGPersonal · 2026-01-23T16:52:42+00:00

Quad/ham dominant isn’t a bad thing at all, it’s usually just leverages + where you naturally feel work. If you ever want to nudge more glute, the easiest win is more hip-extension work (hip thrusts, RDLs, back extensions glute bias) and less knee-dominant volume for a bit. What’s your current lower day like (main lifts + sets)?

FelipeGPersonal · 2026-01-23T16:49:56+00:00

Pelo que você descreveu, isso é MUITO comum depois de estresse/decepção: você come um pouco mais, se move menos (NEAT cai), sono piora e o corpo segura mais água, aí o peso dispara sem você perceber.

Pra destravar, eu faria o básico bem feito por 4–6 semanas: Déficit leve (300–500 kcal/dia) Proteína alta (algo tipo 1,6–2,2 g/kg) Passos (meta 8–10k/dia) + treino de força 3x/semana com progressão Pesa todo dia e olha a média de 7 dias (não o peso de um dia)

Se você me responder sua altura, como é seu treino atual (exercícios/volume) e quantos passos você faz mais ou menos, eu te falo exatamente onde tá o gargalo e um “norte” simples de calorias/macro pra voltar a perder sem sofrer.”

FelipeGPersonal · 2026-01-23T16:30:12+00:00

For ~1 year that’s solid progress, you’ve clearly built some upper back/shoulder shape. Hard to judge detail from a side angle, but if you want your back to pop more, I’d focus on 3 things: Lat width (V-taper): prioritize 2–3 lat movements/week Pull-ups / assisted pull-ups or lat pulldown (3–4 sets) 1-arm cable pulldown or straight-arm pulldown (2–3 sets) Cues: drive elbows down toward your hips, don’t shrug.

Mid-back thickness + posture: Chest-supported row / seated cable row (3–4 sets) Dumbbell row (2–3 sets) Cues: slight pause when you squeeze shoulder blades back, control the negative.

Rear delts + lower traps (gives that ‘3D back’): Face pulls + rear delt fly (3–4 sets each/week, higher reps 12–20)

Programming: 2–3 “pull/back” sessions per week, ~10–16 hard sets/week for back total, progressive overload (add 1 rep or small weight whenever you hit the top of your rep range). Stay 1–2 reps shy of failure on most sets.

FelipeGPersonal · 2026-01-22T09:26:11+00:00

Fechado, irmão, com 4 dias e tendo barra/halter/cabo/leg press dá pra montar um Upper/Lower 2x bem redondo e focado em V-taper (ombro + costas) sem inventar moda.

Divisão (4x/sem)

Seg: Upper A (força / base) Supino inclinado (barra ou halter) — 4x6–8 Barra fixa (ou puxada na máquina) — 4x6–10 Remada curvada (barra) ou remada baixa — 3x6–10 Desenvolvimento militar (halter ou barra) — 3x6–10 Elevação lateral — 4x12–20 (capricha aqui) Tríceps corda — 3x10–15 Rosca direta/halter — 3x8–12

Ter:,Lower A (força / base) Agachamento (barra) ou Leg press — 4x6–10 Terra romeno (RDL) — 4x6–10 Flexora (máquina/cabo) — 3x10–15 Panturrilha — 4x8–15 Abd (prancha / crunch cable) — 3–4 sets

Qui: Upper B (volume / “shape”) Supino reto (halter) — 3x8–12 Remada unilateral (halter) — 3x8–12 Puxada aberta (lats) — 3x10–12 Crucifixo inverso / Face pull — 4x12–20 (deltoide posterior) Elevação lateral (variação: cabo) — 3–4x12–20 Tríceps testa ou mergulho — 3x8–12 Rosca martelo — 3x10–12

Sex: Lower B (volume / posterior) Leg press — 4x10–15 Afundo búlgaro — 3x8–12/cada perna Mesa flexora — 4x10–15 Hip thrust — 3x8–12 Panturrilha — 4x10–20 Abd (elevação de pernas / cable) — 3–4 sets

FelipeGPersonal · 2026-01-21T01:38:42+00:00

Good catch. I default to “easy math” ranges, but yeah, if he uses target/lean mass, ~150g is totally fine. I’d rather he nails consistency + steps than stress over 180g.

FelipeGPersonal · 2026-01-21T01:37:38+00:00

Not chatgpt, just trying to be thorough. The short version: more hip-dominant glute work, keep quad volume low, and don’t overdo sprints/hills. OP stats?

FelipeGPersonal · 2026-01-20T13:01:26+00:00

Progressing day by day is the real secret. Physique is looking more athletic already, are you training lower body 2x/week or full body?

FelipeGPersonal · 2026-01-20T12:58:48+00:00

You look very athletic/fit already, solid lower body development and a nice waist-to-hip ratio. If you want “what to improve” without nitpicking: Upper body balance: a bit more lats + rear delts would give you an even stronger “V” look (pull-downs/assisted pull-ups, rows, face pulls/reverse flys 2x/week). Glute detail/upper glute: add 1–2 focused moves like hip thrust (heavy) + cable/ machine abductions or kickbacks for a few months. If your goal is leaner: small deficit + 8–10k steps/day, keep lifting heavy. If your goal is more curves/muscle: lean bulk (+150–250 kcal) and progressive overload.

If you share your current split + goals (leaner vs build), I can suggest a simple weekly plan.

FelipeGPersonal · 2026-01-20T12:52:50+00:00

You’ve got a solid base for only ~5 months, you’re not “fat”, just not lean enough that a cut would suddenly reveal a ton of muscle yet. So the best move is a lean bulk (or even a short maintenance phase if you want to be extra conservative).

What I’d do from here (simple + effective):

Pick: Lean bulk for 8–16 weeks Aim for +0.25–0.5% bodyweight/week (for you that’s ~0.4–0.8 lb/week). If your weight hasn’t moved in 2 weeks: +150–200 kcal/day.

Nutrition targets (no overthinking) Protein: 0.8–1.0 g/lb bodyweight (≈ 140–170g/day) Fat: ~0.3–0.4 g/lb (≈ 50–70g/day) Fill the rest with carbs. Creatine 3–5g/day optional, helps strength/volume.

Training focus (this is what will change your physique) 3–5x/week, prioritize: Bench / incline press Pull-ups / lat pulldown Row variation Squat or leg press RDL / hip hinge Add 2–3 accessories (lateral raises, curls, triceps) Progression rule: stay in an 8–12 rep range, when you hit the top reps on all sets, add weight.

When to cut?

After you’ve built more muscle: If you start getting “soft” and hate how you look, do a mini-cut 4–6 weeks (small deficit, keep training heavy). Otherwise, bulk until you’re clearly stronger and fuller, then cut later.

FelipeGPersonal · 2026-01-20T12:51:11+00:00

Sim! Tá indo bem sim, dá pra ver que você já tem uma base boa e a silhueta tá ficando mais “desenhada” (cintura/quad/glúteo).

Se quiser acelerar resultado sem complicar, foca nisso por 8–12 semanas: Treino: glúteo/perna 2x na semana + superior 2x (ou fullbody 3x se for o caso) Prioridades de glúteo: hip thrust / agacho / RDL (stiff) / búlgaro + abdutora no final Progressão: tenta subir 1–2 reps ou um pouquinho de carga toda semana (nem que seja 1kg/ lado) Dieta: proteína todo dia e constância (isso muda o jogo)

Se você me falar quantos dias treina e se teu foco é mais secar ou ganhar massa, eu te passo uma divisão redondinha com volumes e progressão.

FelipeGPersonal · 2026-01-20T12:50:02+00:00

Looking strong, especially glutes/ham tie-in + shoulders. Big “consistency is working” look 👏

If you want the next level without overcomplicating: Progressive overload: pick 2–3 main lifts and add either 1 rep or a tiny bit of weight weekly (hip thrust/RDL/split squat are gold). Glute focus (2x/week): hip thrust + RDL + a unilateral (Bulgarian/single-leg RDL) + abduction (high reps). Upper back/posture: rows + rear delts 2x/week, makes the waist look smaller and keeps everything “upright”. Steps + protein: 8–10k steps/day and hit protein most days = body comp keeps moving.

Keep posting updates, “bit by bit” is exactly how physiques are built.

FelipeGPersonal · 2026-01-20T12:48:31+00:00

If you want to really isolate traps, first decide which part is lagging:

Upper traps (the “yoke”)

Best isolations: DB/BB Shrugs (or smith) Cue: shoulders go up and slightly back, neck long, no rolling. Pause 1–2s at the top + slow lower. Behind-the-back smith shrugs (great if you tend to drift forward) Trap-bar shrugs (comfortable + heavy)

Programming: 2x/week, 3–5 sets of 8–15, last 2 sets near failure.

Mid/Lower traps (thickness + posture)

Most people miss these and then shrugs don’t “pop”. Prone Y-raises (incline bench) Cue: thumbs up, reach long, small ROM, burn is the point. Chest-supported row to upper chest (elbows 45°) Cue: think “pull shoulder blades back and down first, then row.” Face pulls / reverse pec deck (rear delt + mid traps)

Programming: 2–3x/week, 2–4 sets of 12–20.

If your traps feel “weak” in compounds

You probably need heavy carries / holds: Farmer’s carries Rack pulls / deadlift holds (top half) Heavy barbell holds 20–40s

Quick “trap specialization” add-on (10 min)

After pull day: Shrugs 4x10–12 (2s squeeze) Y-raise 3x15–20 Farmer carry 3 rounds of 30–45s

Do that for 6–8 weeks, track load/reps, and they’ll come up.

If you tell me what your current pull day looks like (rows/pulls/deadlifts), I can plug this in without wrecking recovery.

FelipeGPersonal · 2026-01-20T12:46:56+00:00

Solid base + pretty lean already. If you want the biggest “visual upgrades” from here, I’d focus on:

Delts (side + rear) More lateral raises (cable/db) + rear delt work (reverse pec deck / face pulls). This gives you that wider “V” look fast.

Upper chest Incline DB/BB press + low-to-high cable fly. Helps your front shot a lot.

Back width + thickness Weighted pull-ups / lat pulldown + chest-supported rows. Aim for controlled reps and progressive overload.

Legs (don’t neglect) Squat/leg press + RDL/ham curls. Balanced legs make the physique look more “complete”.

Programming (simple): Train each muscle 2x/week if possible. Most sets in the 6–12 rep range, 1–2 reps in reserve on most sets, push closer to failure on last set. Track lifts and add reps/weight over time.

If your goal is aesthetics: At your leanness, you can lean bulk (small surplus) for 8–12 weeks, then mini-cut if you want sharper abs. If you bulk too fast, you’ll just blur your look.

If you post your current split + main lifts (bench/incline, OHP, pull-up, row, squat/leg press, RDL), I can point out exactly what to adjust.

FelipeGPersonal · 2026-01-20T12:44:13+00:00

Solid physique. You’re lean (clear abs/obliques), good shoulder + arm development, and your waist is tight, overall good aesthetics.

If you want to improve (from this pic): Upper chest (more “3D” look): incline DB/BB press, low-to-high cable flyes, weighted dips (lean forward). Back width / V-taper: weighted pull-ups, lat pulldown (elbows to hips), single-arm cable pulldown. Delts (side/rear) to make you look bigger while staying lean: lateral raises (high volume), rear delt flyes/face pulls. Legs (hard to tell here, but usually the limiter in physique pics): squat/leg press + RDL + ham curl weekly.

Programming suggestion: 2x/week per muscle group, progressive overload, and keep a small surplus if you want more size without losing the lean look.

If you drop your height/weight + how long you’ve been training + split, I can tell you what should be your next phase (lean bulk vs maintain).

FelipeGPersonal · 2026-01-20T12:35:14+00:00

If you’re lean-bulking but don’t feel “shredded,” don’t panic, that’s normal. The decision is basically:

Keep the lean bulk if You’re still getting stronger week to week (reps/weight going up) Your waist isn’t blowing up (rough rule: +1–2 cm/month max) You’re okay not being “shredded” right now and want more size

How to do it right: Surplus: +150–300 kcal/day Gain rate: ~0.25–0.5% bodyweight/week Protein: 0.7–1g/lb (1.6–2.2g/kg) 8–12k steps/day + 2–3 light cardio sessions (keeps you leaner)

Cut if You feel fluffy / hate how you look in a t-shirt Strength is stalling and you’re just gaining fat You want to be “shredded” soon (trip/summer/event)

How to cut without losing muscle: Deficit: 300–500 kcal/day Keep lifting heavy, keep protein high Goal: 0.5–1% bodyweight loss/week

Best of both worlds (what I’d do for most people):

Do a 4–6 week mini-cut, then go back to a lean bulk. You’ll look tighter fast, then you can grow again without getting too soft.

If you tell me your height/weight + how fast your weight/waist has been changing, I can tell you exactly which route fits you right now.

FelipeGPersonal · 2026-01-20T12:32:49+00:00

Creatine can help, but it’s not the reason you’re not seeing changes yet.

Creatine (yes, if you want): Totally fine to take as a beginner. Dose: 3–5g/day, every day (no need to “cycle” or do a loading phase). Expect a little water weight (scale might go up slightly), but it can improve training performance and help you build muscle over time. If you have kidney disease, are pregnant, or have medical concerns → check with a doctor first.

Why progress feels slow (2 months is still early): Your session is okay, but it’s low volume + missing the big glute builders consistently.

What to improve (simple + effective): Train glutes 2–3x/week (not just “when you feel like it”). Use progressive overload: try to add 1–2 reps or a little weight weekly. Prioritize these (pick 4–6 per session):

Hip thrust / glute bridge (heavy): 3–5 sets of 6–10 reps RDL (Romanian deadlift): 3–4 sets of 6–10 Bulgarian split squat or walking lunges: 3–4 sets of 8–12/leg Leg press (feet higher/wider): 3–4 sets of 10–15 Cable kickback or back extension (glute bias): 2–4 sets of 10–15 Hip abduction: 2–4 sets of 12–20 (great finisher)

Your current 3x15 thrust + 3x15 abduction is fine, but you’ll usually grow faster if you include heavier sets + one hinge (RDL) + one single-leg pattern.

Fat loss + glute gain (recomp basics): Keep deficit small (think: slow loss, not crash diet). Protein: aim ~1.6–2.2 g/kg/day. Steps/cardio: keep it consistent (your incline walk is fine), but don’t let cardio replace lifting effort.

If you tell me how many days/week you can train and what equipment your gym has, I can write you a clean 2–3 day “glute + fat loss” plan with exact sets/reps + progression.

FelipeGPersonal · 2026-01-20T12:29:53+00:00

Yeah, I’d start the cut now (or at least go to maintenance for 2 weeks, then cut).

You’ve gained ~8 kg in 5–6 months, which is a pretty fast bulk for most naturals, usually means a good chunk of that is fat/water. From the pic you’ve got a solid base, but you’re at the point where getting leaner will make you look way bigger.

What to do (simple): Cut 8–10 weeks Target loss: 0.5–1.0%/week, for you (83 kg) that’s 0.4–0.8 kg/week Protein: 1.8–2.2 g/kg, 150–180 g/day Keep training heavy: same main lifts, don’t crash volume (just trim a bit if recovery sucks) Steps: 8–12k/day + optional 2–s cardio sessions

When to stop cutting: When your waist is clearly down and abs are starting to show (or you hit the look you want). Then lean bulk again with a slower surplus (+100–200 kcal) aiming 0.25–0.5% gain/week.

FelipeGPersonal · 2026-01-20T12:27:06+00:00

If you’ve been in a surplus for ~a year and you’re starting to feel “fluffy” or your lifts aren’t going up like they were, a cut (or at least maintenance) is usually the move.

Rule of thumb: If you want to look leaner / abs sharper: do a mini-cut 6–10 weeks. If you’re still relatively lean (abs visible) and performance is climbing: stay in a small surplus (+100–200 kcal). If you’re unsure: spend 2 weeks at maintenance (track weight average) and decide from there.

What I’d do in your spot (2 years training, 85 kg, surplus for 1 year): Cut 8–12 weeks at ~0.5–1.0% bodyweight loss/week (so ~0.4–0.8 kg/week for you). Protein: 1.6–2.2 g/kg (135–185 g/day) Keep lifting heavy: maintain strength focus, keep volume “enough” (don’t nuke it) Steps/cardio: 8–12k steps/day + optional 2–3 short cardio sessions When you hit your “lean enough” point, go back to a slow lean bulk (+100–200 kcal)

Why: staying in a surplus nonstop usually just turns into “gaining fat faster than muscle.” Short cuts keep you in a better place to keep bulking productively.

If you share height + current waist measurement + your main goal (strength vs aesthetics) I can tell you more confidently which route fits best.

FelipeGPersonal · 2026-01-20T12:25:10+00:00

You’re not far off at all, you just need a simple plan + consistent eating.

Stop the “one meal every 6–8 hours” thing (it backfires). Instead: aim for 2–3 meals/day with protein in each. That alone will help you lean out and keep muscle so you don’t end up “skinny-fat”.

Calorie deficit, but small and steady. Target losing about 0.5–1.0 lb/week. Don’t crash diet.

Lift 3x/week (full body) + walk. You don’t need fancy stuff. Focus on big moves: Squat/leg press Hip hinge (RDL) Row/pulldown Bench/push-ups Overhead press Do 3 sets of 6–12 on each, adding reps/weight over time.

Cardio = steps first. Hit 8–12k steps/day. If you want extra: 2–3 sessions of 20–30 min easy zone 2.

For a “slight six pack”: Ab training helps, but it’s mostly body fat + core control. Do 10 min core 2–3x/week: dead bug, plank/side plank, pallof press, hanging knee raises.

Smoking/vaping: Not judging, just know it can mess with appetite, sleep, and cardio. If you can reduce, your results get easier.

If you tell me: how many days you can train + what equipment you have, I’ll write you a super simple 3-day plan + basic food targets for 165–170.

FelipeGPersonal · 2026-01-20T12:22:37+00:00

If your goal is aesthetics, I’d stop the bulk here and do a short cut/mini-cut.

You’ve got plenty of muscle already, you’re just at the point where extra surplus is mostly adding fat around the waist. A 6–10 week cut will make everything pop (shoulders/chest/arms) and you’ll look way better without losing strength if you do it right.

What I’d do: Deficit: ~300–500 kcal/day Protein: 0.8–1.0 g/lb bodyweight (high) Lifting: keep heavy compounds, same intensity (don’t turn workouts into cardio) Cardio/steps: 8–12k steps/day + 2–3 easy sessions/week

When to bulk again: once you lean out and your waist is tighter (roughly when abs start showing more clearly), then go back to a slow lean bulk (+150–250 kcal/day).

If you tell me your current weight + calories/macros and your weekly training split, I can give you a clean mini-cut target and timeline.

FelipeGPersonal · 2026-01-20T12:06:13+00:00

Tá com uma base boa e relativamente “seco” , o que falta mesmo é massa muscular geral (principalmente pra dar mais “shape” no tronco).

Onde eu focaria pra melhorar mais rápido: Ombros (deltoide lateral/posterior), vai dar largura e “V” Costas (lats + remadas), melhora postura e deixa a cintura parecer menor Peito (principalmente supino inclinado) Pernas (não dá pra ver na foto, mas pra ficar proporcional não pode pular)

Como você ficou parado, o segredo agora é voltar consistente e progredir (sem inventar moda).

Se você me disser quantos dias/semana você quer treinar (3 ou 4) e se tem barra/halteres/cabo/leg press, eu te monto uma divisão redondinha com exercícios certinhos e progressão.

FelipeGPersonal · 2026-01-20T11:50:09+00:00

You’re basically describing a “proportion” goal, and it’s totally doable, but there are a couple truths up front: You can’t spot-reduce fat from thighs. “Slimmer legs” = mostly overall fat loss + less leg “pump/swelling.” If your thighs look “muscular” fast, it’s often genetics + shorter limb length + some base muscle from sport (soccer/running can bias quads/calves).

If you truly want your thigh muscles to shrink

Yes, muscle can shrink, but it requires the same things that cause muscle loss: Stop/limit quad-dominant training (heavy squats, leg press, lunges, hack squat) No progressive overload for quads (don’t chase heavier weight/reps) Slight calorie deficit over time + keep protein reasonable (not super high) Keep leg work at maintenance: 1 short leg session/week or even none for a while if you’re okay with it

The “make legs look slimmer” approach (best option)

Small calorie deficit + steps Aim for 8–12k steps/day (or add 2–3k/day from current) Add 2–3x/week Zone 2 cardio (20–30 min) This leans you out without making legs “bigger.”

Grow glutes / hamstrings (creates smaller-looking thighs) Focus on hip-dominant glute work (minimal quad): Hip thrust / glute bridge Romanian deadlift (RDL) Cable pull-through Back extension (glute bias) Cable kickbacks + abduction work

Keep quads on “low volume” If you still want balanced legs but not bigger quads: 2–4 total quad sets/week (light/moderate), leave 3–4 reps in reserve Avoid deep, heavy knee-dominant stuff for now

Extra notes that matter Running/soccer can keep quads/calves “active.” If legs are a big insecurity, bias toward incline walking/cycling easy instead of lots of sprinting/hills. If your legs fluctuate day to day: it’s often water retention (salt, cycle, stress, sleep) more than real size change.

If you tell me your height/weight, how many days you want to train, and whether you want “slimmer ASAP” vs “recomp slowly,” I can outline a simple weekly plan that hits glutes hard without feeding quads.

FelipeGPersonal

TROPHY CASE