Lower body progressing butt not upper body

Hello-

I've been following this program alternating between workout A and B three days a week.

Workout A
Squat 4x8-10
Oh press 4x4-6
Deadlift 2x12

Workout B
Squat 4x8-10
Bench press 4x10-12
Bent over row 4x10

My lower body exercises have steadily increased but my upper body exercises I can barely make an additional rep or no new reps.

My body weight has increased at a lb a week so far with minimal fat gains (looks like 1:1 ratio).

What am I doing wrong? Is it because I train legs more often?

Any insight would be helpful! I'm also a nursing mom on keto and finally seeing small gains with it.

by Norhang via Bodybuilding.com Forums - Female Bodybuilding

Ladies, I'm having some weight loss troubles...

Hey girls,

I started Keto 3+ weeks ago. I am a female, 32 years old, 5'7 and 202lbs.

Possibly worth noting, My husband put me on to Keto after being stumped about my lack of weight loss in a regular deficit. He's a 6+ year bodybuilder/powerlifter and has a real knack for nutrition and all things fitness. He's dropped over 150+lbs in the past being in a deficit along with cardio and weights. We both track my food and I am always in a great deficit at the end of the week.

So I did some research and was super hyped about starting this journey! I thought "finally, I can lose all this crazy weight that everybody talks about and maybe bring down some inflammation in my body!" (I suffer from chronic pain all over + fairly bad scoliosis, anything would be great to help it)

I imagine I'm going to be bombarded with such responses as "you're probably eating too much!" and "are you actually in ketosis?!" I can assure you. My deficit some days is very large, while other days at the very worst ~500 below maintenance. I also do IF and eat in a 4-6 hour window when I get home from work. I can tell you confidently, I do not eat a lot. No nuts, crazy amounts of oil, nothing. High satiety foods with low cal returns. My NEAT is very high. I'm moving all day. I also use the keto strips. I'm often the darkest reading or in the optimal range.

I'm down a total of 2, maybe 3lbs. Assuming this is probably just "water-weight" even it being so small of an amount. What gives? In anyone's experience, are their any useful things I should get checked out? Anything else I can try? I'm so frustrated with always giving things my all and almost seeing no results. Based on a lot of other users on here and all around anecdotal experiences with Keto I am not getting anywhere in comparison! It makes me want to break down and cry.

Thanks in advance guys!

by SixGod11 via Bodybuilding.com Forums - Female Bodybuilding

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by zhengzhonghh via Bodybuilding.com Forums - Female Bodybuilding

Female bodybuilding

Regular exercise creates a healthy lifestyle.
Exercise always.
Thank you.

by Jack246 via Bodybuilding.com Forums - Female Bodybuilding

Violin Body Shape- HELP!

Hey, new to this forum, but thought i'd get everyone's opinion.

I've casually worked out for about 2 years, with a fluctuating diet (sometimes really clean, other times not) but haven't really seen any results (i know the reason why, because I've not been consistent). My biggest insecurity has always been my butt and lower back/saddle bags (please see picture attached). Please could you advise on how best you think i should tackle this issue head on?

I'd just like for my lower back and butt to be rounder, and smoother, without all of the indentations, and excessive fat. I'm going to stick to a diet and workout program from now on, but thought it would be useful to get some advice from experienced body builders who may have, or have seen my body type before? Which exercises should i be focusing on, how much weight lifting/cardio should i be aiming for? And what types of food should i be mostly sticking to? Thank you so much in advance!

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by LanaElla via Bodybuilding.com Forums - Female Bodybuilding

Plank body builder weight loss only 5 minit

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by sofiajames92 via Bodybuilding.com Forums - Female Bodybuilding

More Planking Tutorials

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by Seznero via Bodybuilding.com Forums - Female Bodybuilding

Abs workout

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by JLfloyo via Bodybuilding.com Forums - Female Bodybuilding

Building strength and muscle after anorexia

Hi guys and girls,
I’m new to the forum however have always been interested in fitness and have wanted to pursue bodybuilding but never got round to it. I know there are loads of experienced people on these forums who might be able to offer some advice and would appreciate any tips I could get...

I unintentionally lost a lot of weight by doing way too much cardio and not eating enough to fuel my workouts... by the time it all happened It was too late and I was left in a very vulnerable and severe state where I had to quickly recover and follow a meal plan to bring my health back up. Now I’m at a healthy weight however it seems like my upper body especially is extremely weak due to the loss of muscle mass that occurred along with weight loss.

I am left in a bad position since i’m now too weak to lift dumbells and have resorted to bodyweight exercises but it seems like it is not making a difference. I would ideally like to gain some more mass particuarly on my upper body as it seems like my lower body still has a decent level of muscularity and strength.

by theliftingpoet via Bodybuilding.com Forums - Female Bodybuilding

What am I doing wrong?

I am in need of some direction as I'm feeling very bluuuur right now.... I am 40 years old and started weight training about 3 years ago but Id say I've been hitting it consistently and properly for a year ... I am 5`2 and weigh 140lbs and although Ive lost 3.5 stone and I've leaned down Id say i'm at about 20% body fat at the minute I cannot seem to gain any significant muscle mass?
I have no interest in being skinny, my idol is Erin Stern...and I am aware that because of my age and being female Im already at a disadvantage... I cant afford supplements so my muscle mass is coming from my diet alone and I cant seem to get a clear answer as to my macros as literally every calculator gives me conflicting information. I am gaining muscle but so so slowly and as fast as I seem to go forwards with my weight increases I equally find some days I just cant shift it and have to come back down again... I'm consuming equal quantities of carbs and proteins ( about 125g) and about 20g of fats ( which Ive played with on occasion-upping the protein even further and lowering the carbs a bit)
I've tried everything I can think of.... changed my routine but not too frequently, shocking the muscles with 21s or dropsets...sticking to the main compound moves and I'm just so frustrated....whilst this is my lifestyle, this is my sanity and my passion so gaining muscle was almost secondary I'm getting to the point now where Id like to look in the mirror and visibly see some muscle yknow?

Anyone any ideas???
Thanks in advance

by Bagpuss13 via Bodybuilding.com Forums - Female Bodybuilding

I can't do a push up or pull up

I've been trying for months now and I can't do a push up or pull up without assistance. I just feel so awkward doing push ups as though my arms aren't in the right place and I have barely any strength to get right down to the floor and back up again. I really want to be able to do both as I know how much of a good exercise they are for upper body strength. Any tips please?

by chocheaven via Bodybuilding.com Forums - Female Bodybuilding

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by SophiaCarmella via Bodybuilding.com Forums - Female Bodybuilding