When will I see gains?
Hi guys. I’ve been hitting the gym four times a week, two push days and two pull days. Abs and glutes I do at home. The only decent genetics I have muscle-wise is that my legs are built and I get what I need there from biking and walking/running. (I do not want them to be bigger.)
I’m 6’1”, 228, and 45 years old, and have been working out for the past seven months. (Had never been consistent before this.)
Given that I started at 260lbs with not muscle to speak of (was in the skinny fat fat zone), I’ve come a long way. I started repping 110 on bench press and now I’m doing four sets of 200, with major failure in set four.
I’m working to failure, getting 200g protein daily, and continually upping what I lift. My testosterone and free testosterone is also higher than average because I’m on TRT due to a benign brain tumor that jacked with my pituitary gland a few years ago.
So, everything should be looking good. My body shape is changing, but body fat is still 28% and falling slowly.
When I’m will I start seeing a noticeable change? I want my arms to be thicker. They’re more defined now, but only have a tiny bit more girth than they did before. I also have little pecs now where that was legit zero definition before.
How long will it take? Also, any advice on my routine below?
PUSH
* Incline Press: 8x4 @ 200
* Chest Press (lying): 8x4 @ 200
* Assisted Dips (lean fwd): 12x3 @ 50
* Pec Dec: 12x3 @ 145
* Cable Fly (high → low): 15x3 @25
* Cable Fly (low → high): 20x2 @ 15
* Decline Dumbbell Press: 12x3 @30
* Shoulder Press: 8x3 @ 130
* Lateral Raise: 12x5 @ 70
* Triceps Pushdown: 10x3 @ 130
* Triceps Extension: 15x3 @ 90
PULL
* Lat Pulldown: 8x4 @ 200
* Seated Row: 8x3 @ 120
* MTS Front Pulldown: 12x2 @ 80
* MTS Row: 12x2 @ 70
* Dumbbell Shrugs: 12x4 @ 40
* Rear Deltoid: 15x3 @ 90
* Face Pulls: 15x3 @ 20
* Back Extension: 15x3 @ 130
* Preacher Curl: 8x4 @ 100
* Cross-Body Hammer Curls: 10x3 @ 35
* Biceps Curl Machine: 12x4 @ 90
Posted Apr 9, 2026, 7:52 PM UTC