@cici1234 Parallel bar, straight bar training are very effective tools to get a much better physique like this, if you want balanced muscle mass, a toned look and a body that will display power and speed go for calisthenics and swimming, that’s the combo i use and at 39 I’m ripped with no effort on dieting (your diet should be high in calories but relative to your activity level) , I’m 6 feet and weigh 185 lbs.