How do I get this physique?

[BeastmodeLEE]

My friend at his peak - https://i.imgur.com/VPRN2dc.jpg

He was 5'8 145lbs but could put up three plates each side on bench.

Here is me today - https://i.imgur.com/MGEAyuC.jpg

I'm 5'10 175lbs today and have never been able to put up more than a plate and a quarter each side on bench.

What I'm interested in regarding my friend's picture is the SCULPT - the 3D pecs, the wide back, and the muscular belly. Is this achievable for anyone that does years of training with proper muscle isolation exercises?

Even before the COVID shutdowns and ****ty diet I was never nearly as strong or as ripped as my friend. What do I need to do to make my body look the same? Supplements? Dieting? Regimen? I will transform my life and do whatever I need to do to get this physique. My profile pic was me 2 1/2 years ago and that was with heavy filters. Any input is greatly appreciated!

[Ghawk21]

Your posts are interesting, in the course of a few months you've both mastered gains and asked for the simplest of advice on multiple counts. I'm sure if you go back through your other threads you'll find plenty of advice if you choose to actually read and use it. Follow a proven lifting program and consistently lift. Your current physique looks like you've never worked out before. You'll likely need to bulk up and then cut down and because you're a different person with different genes you'll probably never look like him, so worry about looking like a better you. I'd say aim for a small surplus, maybe 200cals and again consistently following a good program.

[cmacken]

Your friend either has top tier genetics or is using, don't worry about him, and focus on you. Looking at your profile picture, that person looks great. Why not start by doing what you were doing back then?

[MyEgoProblem]

Lean bulk and cut for years.
And hope your parents blessed you with similar structure, muscle bellies and tendon insertions.

Or...
Lean bulk and cut for years and be the best version of your self.

[air2fakie]

I actually kind of like the way OP trolls with a diff conflicting background story each time. At least he's not just planking, and uses some imagination.

[BeastmodeLEE]

What I'm interested in regarding my friend's picture is the SCULPT - the 3D pecs, the wide back, and the muscular belly. Is this achievable for anyone that does years of training with proper muscle isolation exercises?

Your posts are interesting, in the course of a few months you've both mastered gains and asked for the simplest of advice on multiple counts.

How can you find previous posts? I didn't think this forum allowed you to do that, I've been having to bookmark all my old threads and it's really annoying.

Your current physique looks like you've never worked out before.

At the start of the COVID shutdowns, I began eating a lot but didn't work out. I put on 30lbs in 9 months. I recently found an open gym, so I've been doing cardio and lifting but stopped eating and put myself in deficits each day. Is this the right path?

[wave_length]

It's genetics, building muscle, and losing fat. You'll end up looking like what your genetics are good for if you optimize your body composition. Nobody can tell you if you'll end up looking like your friend.

[Animal2692]

Like many have said, genetics play a big role in your fizeek. Focus on your fizeek instead, you've got a long way to go.

[paulinkansas]

Try to be the best you can with your own genetic potential. Don't try to look like someone else. Sprinters and distance runners have.

[TheShadowMan]

Good diet, routine, and sleep patterns done consistently is the best you can really do. I wouldn't expect to look like someone else, that'll only leave you unhappy with yourself when you don't. Just enjoy your own journey through fitness, your own achievements, that's what really should count.

[TolerantLactose]

I will transform my life and do whatever I need to do to get this physique.

Most people who say this don't mean it. They may think they mean it but they don't. The number one failing I see in the gym is lack of effort. That combined with a lack of a coherent plan trumps everything else.

[Animal2692]

Most people who say this don't mean it. They may think they mean it but they don't. The number one failing I see in the gym is lack of effort. That combined with a lack of a coherent plan trumps everything else.

When you say lack of effort, are you referring to proximity to failure?

[TolerantLactose]

When you say lack of effort, are you referring to proximity to failure?

I mean their mental state. At my gym, 135 bench and 185 squat and deadlift are extremely popular numbers for top sets. Not 130 or 140 or 180 or 190. They reach their benchmark weight and are content staying there.

[MyEgoProblem]

I mean their mental state. At my gym, 135 bench and 185 squat and deadlift are extremely popular numbers for top sets. Not 130 or 140 or 180 or 190. They reach their benchmark weight and are content staying there.

We all know that guy! The one who lazy reps 1 plate for 3*10 once a week, every week, for years. Then curls the 10kgs dumbells and does a set of lat pulls and flexes all 13" of his guns in the mirror.

Not Intent on reps, no ****s to give.

But at least he pays his gym fees, buys crap supps, so helps keep the gym open and never wears out any kit xD

[air2fakie]

We all know that guy! The one who lazy reps 1 plate for 3*10 once a week, every week, for years. Then curls the 10kgs dumbells and does a set of lat pulls and flexes all 13" of his guns in the mirror.

Not Intent on reps, no ****s to give.

But at least he pays his gym fees, buys crap supps, so helps keep the gym open and never wears out any kit xD

This guy only bothers me when he's using something I need.

[MyEgoProblem]

This guy only bothers me when he's using something I need.

Bingo!...

At least he usually only hogs the small dumbells and doesn't horde all the 25kg wheels 😂

[WolfRose7]

Bingo!...

At least he usually only hogs the small dumbells and doesn't horde all the 25kg wheels 😂

Better than the guy hogging 4 sets because "drop sets".

[Ghawk21]

How can you find previous posts? I didn't think this forum allowed you to do that, I've been having to bookmark all my old threads and it's really annoying.

At the start of the COVID shutdowns, I began eating a lot but didn't work out. I put on 30lbs in 9 months. I recently found an open gym, so I've been doing cardio and lifting but stopped eating and put myself in deficits each day. Is this the right path?

Click your name above your picture <---- and the option to view forum posts pops up, easiest way since the search function is garbage. if you put on 30lbs without lifting its probably mostly fat so a cut isn't a bad idea. Based on the picture you could probably do a lean bulk, ~200cal surplus. Either way you'll need to do both at some point.

[Animal2692]

I mean their mental state. At my gym, 135 bench and 185 squat and deadlift are extremely popular numbers for top sets. Not 130 or 140 or 180 or 190. They reach their benchmark weight and are content staying there.

That's so weird, I can't relate. That **** will eventually get too easy. Believe it or not, I've met average Joes saying they don't want to get too big because they don't want to look like those Mr. Olympias.

The audacity

[MyEgoProblem]

That's so weird, I can't relate. That **** will eventually get too easy. Believe it or not, I've met average Joes saying they don't want to get too big because they don't want to look like those Mr. Olympias.

The audacity

That is 100% my actual problem. Srs.

I have to dial back or I get out of my weigh class so easily. Size is easy.

Spoiler!

https://i.pinimg.com/originals/e6/58...003273614f.jpg

[Ghawk21]

That is 100% my actual problem. Srs.

I have to dial back or I get out of my weigh class so easily. Size is easy.

Spoiler!

https://i.pinimg.com/originals/e6/58...003273614f.jpg

I did an extra set of squats one time and woke up with Platz sized wheels. Thankfully after 20mins of LISS on the elliptical I was back to normal.

[MyEgoProblem]

I did an extra set of squats one time and woke up with Platz sized wheels. Thankfully after 20mins of LISS on the elliptical I was back to normal.

Thank the swoly father 🙏