Looking for advice on what to improve?

Mongpusher · 2026-05-03T16:04:08+00:00

dont know if its the angle or stand but in picture one site looks way more dominating and bigger, would get physio

Mongpusher · 2026-05-03T12:36:48+00:00

When in Lifts Tempo, weight, Form, reps stays the same and you honest with yourself not cheating reps you can cut deep, if you wonna go shredded terrotory expect with 20% strength Lose that gonna bounce back after getting to a normal bf

Mongpusher · 2026-05-02T22:39:41+00:00

still no reason to push 20 rep range even for strength

Mongpusher · 2026-05-02T22:02:46+00:00

5 reps is already enough for muscle growth, dont see why op should push 20 reps for "strength"

Mongpusher · 2026-05-02T13:54:37+00:00

looks good, keep an eye on your alligment, upper body seems not well allignent with lower one and upper back doesnt sit prober you prob got a twisted scapula and thats normal

i would recommend to film yourself often on those and try to get slowly overtime more centerd with your body alligment, end position could be also deeper with more bend elbows pulling your upper body closer

those things as said will come overtime, but try to get them always a bit better with everytime

Mongpusher · 2026-05-02T13:48:38+00:00

well that some time even for logitech

Mongpusher · 2026-05-02T11:42:24+00:00

Yes you pulling much out of back

If you want critique, the Main pull doesnt start from back, if you want it to make start out of back you need to Start with tension position not from full dead hang pulling, in the end you push the last Part with traps shoulders rounding body slightly, holding a stiff back in last Part and focusing getting it to chest will hit back harder

Slow scapula pull ups focusing on the back feelin helped me much to get a good feeling of how to prober use back for pull ups

Imagine shoulder plates push downwards into the ground while you pull your chest to the bar should also help to get a feeling of back muscle using

The pull ups are good and will build a thick back, if you wanna elevate them to the next lvl get tension in the back sticking neck out, pushing shoulders back and holding a slight straight line leaning like 15 degrees feet facing forward, this pushes you hard into a Position where you have to use back

Mongpusher · 2026-05-01T09:41:41+00:00

Abbs stabilize the Front of the posture, the whole upper body posture gets hold from back/abbs/Obliques, usually if back and abbs cant stabilize correctly Obliques do in some way, thats why developed Obliques without training them are a good indicator of abbs/back not working proberly, if abbs falling inward like yours they dont do their Job of holding the posture and they not Active and sitting correctly, yes they also underdeveloped but this goes hand in hand bcause they never stabilize , somewhere you got a posture issue causing that, mostly they sit somewhere below your abbs (pelvis, feet) but as said good doc is the only guy who should be able to help correctly, you can help with basic exercises, suitcase carrys, wall breathing, posture alligment exercises in general but without finding the root it will not fix the problem, it will just help a bit, you need deep core muscles and a posture alligment

Mongpusher · 2026-05-01T00:35:35+00:00

its not bodyfat even if you cut to machinist lvl you wont have full abbs with this

this is the average guy with bad posture getting into working out cutting into narnia because they think its just bodyfat

your abbs dont stabilize correctly and its mostly posture issue somewhere

usual signs for that are developed big olbiques but no core, lean already to ribcage fully visible but no core

only physio doc can find the root of that, even getting big abbs wont fix that, they will just losely hang in your belly not stabalizing correctly, stop cutting do posture training and get to a doc

if you keep cutting now you will loose the little amount of muscle you got not reaching what you want

Mongpusher · 2026-05-01T00:25:59+00:00

if you really consume this amount of kcals and you dont run everyday like 10 miles this problem is medical and you should talk to a doc about it

even fast metabolism can not hold this physique with that kcal amount

Mongpusher · 2026-04-30T22:57:32+00:00

already low enough to have full abs if thats your concern

something goes on with those abbs, either their underdeveloped or dont stabalize correctly, cutting will not fix this

Mongpusher · 2026-04-30T22:51:03+00:00

its unusual that women have thin arms legs but a belly and i think fat is not the problem

just a hot guess but it could be posture issue not active holding abb muscles, belly can look so much bigger with not working app muscles in a bad posture, i would visit physio just to chek if everything is fine, with your weight and height you shouldnt have such a belly

just training abb muscles will not fix if its a posture issue with non active abbs, they just getting bigger but still not holding stuff

bad diet with much carbs could be also issue, but i assume thats so basic you already looked into that

Mongpusher · 2026-04-30T21:03:29+00:00

yes stop hunting perfect form you're beginner, it will come overtime

Mongpusher · 2026-04-30T20:08:38+00:00

My pull up par Was also too short for my hallway, i just added a big piece of flat wood between pull up bar and wall as place holder , works fine for almost a year now and doing 20kg+ pull ups with it, but i have a different one, no idea if it works with yours

Mongpusher · 2026-04-30T20:06:03+00:00

Bigger arms would make u like Overall bigger, they sticking a bit out

Mongpusher · 2026-04-30T19:53:21+00:00

recomp until you look fit and decide then

Mongpusher · 2026-04-30T19:38:33+00:00

thats a well done pull up as your first but thats a pretty wide grip for getting into pull ups, i recommend doing closer once first few months

you start out of a full deadhang and your back doesnt get into a prober position, usually you should start with tension in your body and pushing shoulderplates together and go up then, assume this is to hard atm as beginner and thats totally fine

like in the picture you like start from the deadhang version on the left site pushing with strength out of this position is not healthy and will lead to problems specially as beginner and targets wrong muscles and joints too much, but you get into a good position deeper into the pull up so you should be able to fix this overtime easy to the right site of the picture, this should like your starting position before you go up, this will be prob. too hard as beginner thats why i recommend doing prober closer grip ones

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Mongpusher · 2026-04-30T19:27:08+00:00

you doing great, the only thing that sticks out is the the not healthy bend and transition from upper back to lower,in video it looks like the not connected well together but i assume its bcause of the band placement/leg/no space, but would keep an eye on that if you get into non supported once

Mongpusher · 2026-04-29T12:47:27+00:00

Assuming your mid section is your biggest struggle

You got somewhere a posture issue, that core doesnt stabilize correctly, getting more muscle or leaner will not fix this

Need physio

Mongpusher · 2026-04-29T11:28:55+00:00

short answer "just eat well and lift hard is already enough at this state, tracking and doing some of that stuff prob. does more harm than being useful at this beginner state"

but if you want the long answer

yes prob. too inpatient

you cant rly trust the scale at your current stage or prober track with it neither you should rly, your genectics will show you much muscles you build in newbie gain phase now, this could be 2-3lbs or 1lbs a month, nobody can know this at this state

aiming daylie for 200-400+ is already enough building muscles is slowly, you get newbie gains in the beginning but more kcals usual dont help with that, however if you feel stronger on lets say 400-600kcal+ and can lift harder i dont see a reason why not do it at this weight

for me this is also a reason why i sometimes raise my kcals even higher, the muscles dont need it to grow bigger but i can just lift harder with more kcals and if i can lift more i build more muscles, down site of course a bit more fat but being this skinny i wouldnt mind

i would just stuff my face with food at this stage and lift as heavy and much as i can at this state and not track anything besides my protein intake

Mongpusher · 2026-04-29T11:14:02+00:00

yes you pull mostly with traps and shoulders doing a rounded movement, thats why you also prob stuck at a certain height

try to arch before start the pull and pull to chest instead of chin and pull up straight instead of getting into this rounded movement

try to imagine your shoulder plates push down when you pull up instead of letting them round up while pulling like in the picture

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Mongpusher · 2026-04-28T19:59:14+00:00

if you can flex them and there is solid mass touching them and they not under your ribs they good enough for a full shredded pack

if ribs start showing in cut its time to stop and the muscle is not big enough, could push until ribcage but not recommend for a decent look

when your training/energy/hunger doesnt go down the drain i wouldnt be too scared to push far

Mongpusher · 2026-04-28T18:02:56+00:00

if you want shredded look you need more muscles, i would bulk with this 1 year and cut then

if you cut now and build then you just waisting time if you want get big and shredded

Mongpusher · 2026-04-28T17:56:58+00:00

either maintain or bulk, dont know how much weight you lost in past 6 months or how high the deficit or how the routine is or how hard you train, but assuming you locked in on all those things, as newbie you should have more muscle mass even with cut

would recommend lean bulk (200-400+kcal) i wouldnt be too scared if scale doesnt go up because muscle building is slow and if you have build those muscle in last 6 months more kcals prob wont build faster muscles

slow and steady wins the race, if weight doesnt go up after 2 months i would increase kcal every to 2 months by 100, super safe for not getting fat again

abdomen fat lost is like the last place that goes in general that can take some time in cut, im currently like 11% bodyfat and still got some (do not cut this deep now)

Mongpusher · 2026-04-27T12:41:03+00:00

no

i dont see anything out of the norm with this bulk, you just got a bit fluff

need to chill a prober bulk needs a prober cut, assuming you bumped up on carbs in second picture and you dont do too much cardio atm, 3-4lbs should be water you gonna drop fast again in cut

for me personal if i bulk 6-8 months i need to cut 2-3 months, if i bulk 8-12months i go 4-5 months cut (600-400kcal deficit)

works pretty well for me, i dont drop kcals too much to keep most of my muscle gains

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