Personal Physique Gains Gym/Muay Thai

[MansaMoose]

I started working out around the age of 17–18. At that time, I was quite skinny-fat and decided to go for bulk. When I began training, I weighed around 80kg (176lbs). However, being fairly tall (196cm / 6'5), I always appeared lanky despite going to the gym for a few years. Over time, I managed to bulk up to 100kg (225lbs) but eventually slimmed down to 93kg (205lbs) due to training Muay Thai. Although I lost some size during this period, Muay Thai helped me retain most of the muscle I had built.

Currently, I am still 196cm tall and weigh around 93kg (205lbs), though my weight tends to fluctuate between 93–104kg (205–230lbs).
Here’s what has worked for me:

Training Routine​

I train 5–6 times a week, focusing primarily on compound lifts:

• Deadlifts: 2x per week
• Squats: 2x per week
• Bench Press: 2–3x per week
• Overhead Press: 2–3x per week

Focusing on these compound lifts allowed me to build muscle mass across my entire body and make the most of my time in the gym. Instead of spending an hour on isolated exercises like biceps or triceps, I prioritized movements that provided overall growth and strength.

Favourite Exercises​

The two exercises that have been most effective in building a stronger upper body are:

• Weighted Pull-ups
• Weighted Dips

By incorporating these compound movements and weighted bodyweight exercises, I was able to gain the most functional muscle mass, which also translated well into other exercises and activities.


This is just my personal experience, so results might vary for others. I hope you find this helpful!

 

[Kisame]

Solid physique bro

I started working out around the age of 17–18. At that time, I was quite skinny-fat and decided to go for bulk. When I began training, I weighed around 80kg (176lbs). However, being fairly tall (196cm / 6'5), I always appeared lanky despite going to the gym for a few years. Over time, I managed to bulk up to 100kg (225lbs) but eventually slimmed down to 93kg (205lbs) due to training Muay Thai. Although I lost some size during this period, Muay Thai helped me retain most of the muscle I had built.

Currently, I am still 196cm tall and weigh around 93kg (205lbs), though my weight tends to fluctuate between 93–104kg (205–230lbs).
Here’s what has worked for me:

Training Routine​

I train 5–6 times a week, focusing primarily on compound lifts:

• Deadlifts: 2x per week
• Squats: 2x per week
• Bench Press: 2–3x per week
• Overhead Press: 2–3x per week

Focusing on these compound lifts allowed me to build muscle mass across my entire body and make the most of my time in the gym. Instead of spending an hour on isolated exercises like biceps or triceps, I prioritized movements that provided overall growth and strength.

Favourite Exercises​

The two exercises that have been most effective in building a stronger upper body are:

• Weighted Pull-ups
• Weighted Dips

By incorporating these compound movements and weighted bodyweight exercises, I was able to gain the most functional muscle mass, which also translated well into other exercises and activities.


This is just my personal experience, so results might vary for others. I hope you find this helpful!

We could have a bunch of young Somali men built just like you if more of us engaged in sports.

Especially in north america where our youth sports systems are part of our public school infrastructure.


If you got an Instagram, tiktok or YouTube drop your links below. I want to follow your journey.