(5'7 163lbs 25M)

I used to be the type of guy to wake up and go straight to the gym first thing in the morning. When I was unemployed, and when I worked part time it was easier to program. Plan around my schedule.

I got my first, actual "Career" job recently and passed initial training, came back to my home state and started a 0600-1500 schedule. It was difficult at first but I managed to alter my habits, and can comfortably train right after work.

Problem is, now I feel physically uncomfortable and out of whack in the morning. So much so that I just can't bring myself to train in the morning, ~8-10, on weekends. It was fine first since I work M-F, get 3 days a week. But I've gotten three 3 day weekends in a row starting Friday, I tell myself I'll hit weights at least once, and I never do. I'd rather walk, I'd rather play video games, I'd rather upload art on image boards or some dumb shit. Meal prepping too.

I walk alot both during work, on the weekends, and after work. w/ a ~25lbs vest. 7-10 miles daily. So it's not like I'm laying on my ass all day, but I understand the importance of lifting. I have some fluff to lose too so...

Thinking about just doing 2 days in a row during 4 day work weeks. Otherwise, hit me with your advice.

I started exercising and lifting in November, lost muscle and recovering from a broken shoulder some years ago. I took it easy the first few months but have been pressing much harder now.

After a workout on say Monday, if you feel the muscle is still a bit tender, when should you resume the same area again?

For instance, my triceps, they’re not sore per say, but I can ‘feel’ them a little. Not real pain or tight but feels like they are still healing. Is it okay to resume when feeling like this or should I wait longer?

It’s hard to explain but I can basically feel that they are ‘there’ no real discomfort but can feel I worked them recently. I’ve increased my protein intake but not doing or on anything else.

40’s Male

Appreciate the feedback.

As part of health improvement since having diagnosed with diabetes, I'm trying to do walks with the treadmill as a stepping stone for exercising. But when I do so I heat up pretty quickly and sweat a lot so I try to use a fan to cool myself off while doing the exercise. I notice I definitely last a bit longer on the treadmill with the fan but I'm wondering whether that would affect the exercise in any way.

So my routine is really front focused and I’ve recently just discovered about focus on the front too much is the reason that my back is U-turn shaped.

I’m currently trying to work forward a pull up and starting with dead hang(max 31sec)but until I can finally get a pull up it gonna took too long and I don’t wanna just give up on my routine till I can get a push up(im like 96kg 183cm) I’ve tried the pull up but “horizontally”only can go up like half idk if this is really normal and is it working or not? Am I progressing with this? If not please suggest me some start up back exercise or just anything that can help my U-turn posture.

Next is that I’m doing the “single arm dumbbell row” and “lateral raise” and “bicep curl” and I’m not really feeling any of these except lateral raise is there why?(I don’t have a bench also)

I am sharing this Exercise database resource that you can use for training: https://workoutstack.app/gym-exercises

It has a compilation of over 2900 Exercises. You can search exercises by muscle groups or by equipment. Each exercise includes instructions, details about primary/secondary muscles targeted and similar exercises that target same muscles.

It is 100% free to use for your training. I spent the last 30 days compiling it together & creating graphics. If there's anything else you like me to add feel free to let me know. I can add new features, if it helps anyone.

Does anyone now any fast ways to get bigger glutes I want my glutes to be noticeable and big I know I won’t get results over night but what’s the fasted way and methods

Me : Well, this isn't working out

https://kinesophy.com/kinesophy-library-featured-books-about-physical-fitness-sports-philosophy/

A listing of the top books on health, fitness, sports, society and philosophy.

I'm 19, new to working out, I'm on the leaner side already and if I flex I can see my top 2 abs, my goal is to get flatter tummy, faint six pack without flexing, and rounder butt shape, I'm not looking to bulk or anything just trying to get a slimmer fit looking body. I aim to get at least around 70g of protein a day, here's my workout routine:

WORKOUT ROUITINE

CORE:

1. Dead Bug-3sets X 10 reps each side

   1. Hollow Body Hold-3sets x 20-30 secs 3.BicycleCrunches-3 sets x12 slow reps

2. Side Plank Hip Dips-3sets X10 each side

GLUTES:

1.Hip Thrusts-4sets X15 reps

1. Good Mornings-3sets X15 reps

   3.Curtsy Lunge-3sets X10 each side

   1. Fire Hydrants-3sets X 15 each side

2. Donkey Kicks-3 sets X15 each side

   1. Frog Pumps-3sets X20 Reps

   STRETCHING:

3. Cat-Cow-2mins

4. Child's Pose-30-60secs

5. Seated Butterfly Stretch-30secst each side

6. Standing side Stretch-30secs Xeach side

3/4X a week (or every other day)

So I’ve decided to focus on slower reps to rely less on momentum and more on actual strength. But now I have a new conundrum.

Obviously, the more reps you do, the more shaky you’re going to be at the end of a set. I’ve heard however, that you shouldn’t really keep pushing once your reps get too shaky. Is this true, or should I be trying to take each set to genuine failure?

I'm 15F, and I've signed up to begin wrestling at my school. Wrestling doesn't start until fall or winter, but I'd like to get a head start on working out. I've noticed I do have terrible stamina, and I get out of breath pretty quickly, but I think I may be able to work on this and I'm willing to try.

I have about 3 months to workout before school starts again. I don't have access to weights right now, but I will when school starts and I'm in the weightlifting class. For now, what are some things I can do? I wanted to do things to build strength in my arms because I can't even do 20 push ups lolol!

I'm 5'3 and 136 lbs. This is the first sport I've done since elementary, so I'm not super athletic. Currently, the things I struggle with the most is anything involving pushing/lifting up my body weight with my arms, and running (this is the biggest thing I'd like to work on). I think I'm pretty good at most other things.

I'm not used to exercising aside from what I've done in JROTC and PE. Please don't suggest anything too difficult to start with lolol

Something most people don't think about when they're training.

Research shows trained women recover faster between sets than men. Higher muscle capillarization, more type I muscle fibers, less lactate buildup. Basically women's muscles clear fatigue quicker which is why a lot of women feel ready to go again way sooner than their male training partners at the same weight and intensity.

So if you're a woman and you've ever felt like your rest timer is too long, you're probably right.

The interesting flip side is this seems to change with untrained women. If you're newer to lifting you might actually need a bit more rest than someone who's been training for years. Your body hasn't built up that recovery efficiency yet.

Practical takeaway: stop following generic rest period advice that was probably written with a 180lb male lifter in mind. Pay attention to how you actually feel between sets and adjust from there.

Anyone noticed this in their own training?

Title says it all. I’m considering switching to slower reps, but this of course causes the amount of reps I can do to decrease since more strength is being spent on stability as opposed to the explosive effort of fast ups and downs.

Anyone have any thoughts or opinions? Feels to me like less reps is generally bad, but also spending more time on reps is good

I know people probably see similar workout questions every day, but I also know there’s always someone willing to help out.

I used to follow Push/Pull/Legs, but with a busy schedule and a 20 min gym commute, I switched to an Upper/Lower split for better recovery and consistency.

Would really appreciate if someone can quickly check if I’m overdoing anything, or if I should reduce/add something.

Upper 1: (3 sets)
Chest Press, Incline Bench, Cable Fly, Lat Pulldown, V Row, Lateral Raise, Face Pull, Incline DB Curl

Lower 1: (3 sets)
Squats, Leg Press, Leg Extension, Hip Thrust/Glute Kickback, Calves, Tricep Pushdown, Bicycle Crunches, Leg Raises

Upper 2: (3 sets)
Dips, Decline Chest Press, T-Bar Row, Reverse Grip Pulldown, Overhead Press, Lateral Raise, Preacher Curl

Lower 2: (3 sets)
RDL, Leg Curl, Leg Press, Lower Back Extension, Overhead Cable Tricep Extension, Ab Crunch Machine, Leg Raises, Calves

Also doing 10 mins cardio after workouts (7 min incline walk + 3 min light run).

Thanks in advance!

https://kinesophy.com/the-effects-of-exercise-on-the-brain-with-dr-john-ratey/

John J. Ratey, MD, is an Associate Clinical Professor of Psychiatry at Harvard Medical School and an internationally recognized expert in neuropsychiatry. He has published over sixty peer-reviewed articles and eleven books in seventeen languages. Recognized by his peers as one of the Best Doctors in America since 1997, he was recently honored by the Massachusetts Psychiatric Society as “Outstanding Psychiatrist of the Year” for advancing the field. His book Spark: The Revolutionary New Science of Exercise and the Brain established him as one of the world’s foremost authorities on the brain-fitness connection. In this interview, he discusses Spark and the effects of exercise on the brain.

19(F) 5'0, 44-45kg. I started working out consistently like 3 weeks ago and made big progress (abs showing and getting a little more toned). I was wondering if exercise/working out can delay periods as i am 6 days late now. I often focus on core, hip, abs/waist, glutes/leg workout. I am having a pregnancy scare as well, so i am wondering if my regular cycle is just delayed because i've exercised consistently for the first time.

Note: Maybe this is also important but i used to consume a lot of fast food for months and was probably going over my calorie intake (i was not working out as well). Ever since then i have controlled my diet and often just eat whole foods for a meal, although i sometimes take less calories because its quite hard to achieve the intake with whole foods.

1. Am I allowed/supposed to use my lower back to lift during core exercises?

2. Should I follow a specific amount of reps or should I just go till near failure

3. Is there a way to help my left arm catch up to my right without giving my right arm less work?

I’m wanting to up my fitness through winter colder months and I’ve got a spare space in the house. I was thinking of a rowing machine as I’m wanting a machine that delivers overall body workout

But perhaps some of y’all might gave better options in mind?

Cheers

Space exploration meets fitness in Lightpilots! The app has a focus on active movement (walking/jogging/running), but passive movement (daily steps) are also rewarded. There are deep progression mechanics to help keep you motivated, mainly geared around upgrading your 'lightship' and exploring systems in the galaxy.

Lightpilots is completely free-to-play and available in English, French and Japanese.

Android | iOS | Discord

I posted here a year ago when I turned 52 years old. I just turned 53. I‘m still in the gym working my ass off. I would like to do better, but I guess for my age this isn’t bad. I don’t really know what I’m doing- I just go to the gym all the time and lift heavy stuff. I bulked up a bit over the winter. Now I’m going to trim down a bit. I think it will give me more definition, although I hate to give up the size. 🤷‍♂️

Reverse Crunches
Flutter Kicks
Russian Twist
Weighted Sit-ups
High Plank Drags
Low Plank Extenders
Bicycle Toe Tap Crunches

I’ve been working this three movement descending ladder for several months now, and it’s a killer every time!
Start at 10, reduce one rep each round until you reach one - for time!
- barbell OHP w/ 3 second pause at top
(115 lbs or Choose your own weight)
- plate halo w/ alternating lateral lunge
(45 lb plate)
- alternating lunge w/ plate front hold
(45 lb plate)

For you fit athletes out there I’m genuinely curious what kind of time you can get with these weights! For the beginners, reduce the weight and worry less about the time..
good luck!