A R M

Decent. Looks like a beginner / intermediate lifter.

Building a great natural physique takes MANY years of hard work and dedication. Sleep, training hard and eating alot. There is no quick fix.

I disagree a bit with the others here. You are flexing a bit, and especially you are pushing your bicepts onto your chest which makes it more difficult to judge correctly.

But from your triceps I think that you biceps is smaller than it looks like in the picture. Without knowing your individual situation, I would suggest you to

1.) "bulk", i.e. eat enough and in doubt use a weightgainer to support yourself if you can't eat enough regulary. Make sure to not eat less than 1g protein per kg weight. Try to aim for 1.5g. Weight yourself every morning(!) and note it down.

2.) Take creatine. Research how to use it and make sure to drink enough. You seem to be the ectomorph type. Taking creatine will make you look a bit bulkier, which is good for your type. Note though that when you take creatine, you will gain weight (water) which makes measuring your weight unreliable for a certain amount of time.

3.) be careful with training after losing muscle. Your tendons/joints will also be weaker, but your mind-muscle connection will still be good so you grow the muscle back fast but not the rest and so you can injure yourself much easier. Also, you might feel urged to get muscle back asap and be less attentive during your training. Therefore, try to be even more correct during your execution in the first months.

Been lifting for 12 years so I’m not talking out of my ass here.

1. Poor lighting + atypical pose. When will you ever be standing in that angle? Hard to judge.

2. If I had to judge, I’d say your strong point is your forearms. Congrats, you have what 90% of men don’t. However, I think you could use more chest, traps, and Delts. Can’t give feedback on back, but hit it hard anyways.

What would I do?

Push pull legs split. Log your weights and increase either the amount of reps or weight you do on each exercise. At your level of training, you should be able to do that in every exercise per week.

I do push pull legs push pull which is 5x per week. Legs only once to play soccer or hockey on the weekend. The second push and pull days of the week I up the weight but do less reps. This will make your compound lifts skyrocket. If you find that you only have 4 days in the gym, do push pull legs and the fourth day as a strength day (can be later in the week), doing 3-5 reps of 5 sets for each of the compound lifts.

DONT FORGET:

-protein intake, various studies out there but I’d say at least 0.8g/pound of body weight. 1g if you can afford it. -warming up properly. -mobility work.

How did you loose it, out of interest.

Better than mine :)