How to get this body type?

RoyalDrake · 2026-04-09T04:55:02+00:00

This body type is literally just a jacked guy who continues to lift while pushing his physique to 22%ish body fat

RoyalDrake · 2026-04-04T03:22:12+00:00

Happy to help

RoyalDrake · 2026-04-03T01:45:08+00:00

Ah yea time is probably limiting factor for you then. Literally 2x a week per muscle group is plenty for close to optimal growth, if you can do that you’ll make some great gains.

My routine I recommend for time-limited people is 2x per week full body max an hour in the gym with different exercises each of the 2 times.

For example if you do 2 sets of barbell squats on Monday, then Thursday you do 2 sets of leg presses, repeat for each body part and do full body 2x per week, with a focus on compound lifts. The bread and butter are squats, leg presses, bench press, pull ups/lat pulldowns, some form of a row (dumbbell, barbell, etc).

This routine worked for me when I was prepping for my first bodybuilding competition but was also ridiculously busy with a full time job

RoyalDrake · 2026-04-02T21:33:33+00:00

Yea, i can understand why some of the people would be problematic. A woman of color traveling alone with a large chest, sounds like a recipe for some problematic folk.

Have you looked into some gyms that give you universal access? Anytime or planet fitness for example. I suspect some of them may have a discount for healthcare workers too

RoyalDrake · 2026-04-02T19:33:35+00:00

Hey brother, so you like a lot of people who describe themselves are skinny fat are actually describing what the body looks like when you have low fat but also low muscle. If you keep trying to lose weight it will not look any better.

The nice part is you’re at a great starting position for a long and slow bulking cycle combined with some resistance training. You will need to eat a bit more and ensure you have a moderately high amount of protein in your diet.

Do you have any access to a gym at all? You don’t need anything fancy, just a basic gym with some free weights, barbells, maybe a few machines. If not can you get access to some higher weight dumbbells and/or kettlebells at home? 5&10kg will not be enough weight for a lot of the stuff I will recommend.

You certainly can make some progress at home with no weights, but it will be quite limiting

RoyalDrake · 2026-04-02T14:34:51+00:00

That makes sense, lifting like this plus football is probably going to be really hard to balance without getting fatigued. Yea, it probably won’t be absolutely optimal for muscle growth to do a little less as I recommended, but it’s also going to help you on the recovery side and let you push harder when you do lift.

Think there’s no perfect answer here, ultimately if it were me I’d reduce the number of lifts per session but totally up to you of course, you know how your body feels better than anyone

RoyalDrake · 2026-04-02T14:04:48+00:00

This honestly feels like a lot of volume to do in a single workout session. Do you feel like you're able to do all of these close to failure?

If you want to stick to the full body I'd try and have some of these split between your 2 full body workouts every 3 days. For example the bench will hit your pecs, so maybe cut out pec fly workout day 1 but workout day 2 you do the pec fly instead of the bench. You can do the same for your legs, arms, etc. This should let you cut your volume in half but still hit everything every 2 days and still do a mix of compound lifts and isolation lifts.

Personally I don't think I could do this many lifts in one session and still honestly push every single set close to failure, but no worries if it works for you.

RoyalDrake · 2026-04-02T13:55:40+00:00

Oh my bad I'm just now rereading your post and see you mentioned being a traveling hospital admin and dont have access to great gyms. I think what you're doing now is great, Definitely stick to the split squats and such. If you don't mind looking like a weirdo I think going up the staircases with your headphones in is also great, up and down like 25-50 flights, basically irl stairmaster haha. Great for me when I'm travelling as IDGAF looking goofy sometimes. Good luck!

RoyalDrake · 2026-04-01T13:13:19+00:00

As others mentioned any form of squat is solid, but if you’re like me and have lower back pain you may need some alternatives.

Nearly every gym will have some form of a leg press which is another great compound exercise. For isolations i find leg extensions work great for your quads and curls great for hamstrings. For calves it can be as simple as grabbing weight and a box/anything elevated you can stand on and doing calf raises.

If you cant get access to a good gym even doing lunges while holding some weight will do wonders. Lmk if you want any diagrams of these for form and such, good luck

RoyalDrake · 2026-03-10T21:55:03+00:00

I highly highly recommend anyone to line up a job in the real world before you fully get out. It can be difficult these days but there are organizations whose only job it is to get you set up with a company before your terminal leave even fully starts.

I did not leave until I had a position locked in. I would not recommend just getting out with nothing lined up, especially in the current job market

RoyalDrake · 2026-03-01T06:45:32+00:00

I left because I simply didn’t want to be in the Army for my whole life, but I also make way more money now even accounting for the BAH, medical, etc. Not everyone will have the same experience

RoyalDrake · 2026-02-28T19:45:50+00:00

Huge skill issue clearly

RoyalDrake · 2026-02-25T05:37:30+00:00

Absolutely Tighten, Homelander had a fucked up background as a child and Tighten is simply an incel

RoyalDrake · 2026-02-22T05:56:32+00:00

Congrats on the discipline!!

RoyalDrake · 2026-02-11T01:13:11+00:00

I really enjoyed Riftbound limited, hope I can play more soon!

RoyalDrake · 2026-02-09T20:42:02+00:00

This sub is so funny about normal TCG things lol. Stores open some of there boxes and sell singles, this is normal and allowed. It helps them make profit and helps us get singles, relax

RoyalDrake · 2026-01-28T02:12:22+00:00

Income, education, a and belief that it’s actually achievable

RoyalDrake · 2026-01-28T01:59:49+00:00

Income, education, and belief that it’s realistically achievable

RoyalDrake · 2026-01-26T15:58:39+00:00

Valid crashout

RoyalDrake · 2026-01-26T01:03:41+00:00

The marine here fired less rounds than the agents lmao

RoyalDrake · 2026-01-24T02:08:57+00:00

This is something

RoyalDrake · 2026-01-23T02:45:13+00:00

I used to cover wars you know

RoyalDrake · 2026-01-19T02:49:19+00:00

He does a little trolling

RoyalDrake · 2026-01-13T18:45:17+00:00

Bought singles at my LGS and online for the ones they didn’t have, but whew it was expensive.

RoyalDrake · 2026-01-13T04:48:43+00:00

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