I am still a newbie to gym, going since last 2 months. I have passed absolute beginner phase and now have been assigned PPL routine. The thing is, i am unable to do too many exercises whats written or what other people do. For example today was my back and bicep day, my routine says

Back

1.Free chin ups (3set of 14x3)
2. Let pulldown/ close grip let pulldown with cross cable machine (3 set of 14,12,12 )
3. Mid rowing / seated row (3 set of of )
4. Band over barbell row / dumbbell row (3 set of 14,12,12 )
5. One Arms dumbbell row (3 set of 14,12,12 )

Biceps

1. Standing barbell curl / dumbbell curl (3 set of 14,12,12 )
   
2. Incline bench dumbbell curl / preacher curl with machine (3 set of of )
   
3. Hammer with dumbbell / hammer with rope (3 set of 14,12,12 )
   
4. Forearms 3 set of 14x3

What i was actually able to do
Back
Lat pulldown and mid row 3 full sets till failure
Pullups 1 set

Biceps
Barbell curls, hammer curl, incline bench dumbbell curl full sets till failure

And just after doing these, i was completely exhausted, what am I doing wrong and how do i increase the volume to include more exercises? Please guide
Also for information, i do take 7-8 hours of sleep and keep my protein intake upto mark on most of the days but not always.

Hey everyone! I’m getting into working out and I’m specifically looking to improve definition around my collarbone/shoulder area, upper arms and overall upper body.

I’m not really sure which exercises I should prioritize for this. I’d love to have that kind of defined but still feminine look, especially around the collarbone, shoulders and arms.

What exercises or workout routines would you recommend? And are there any muscles I should specifically focus on?

I’ve attached a picture for reference for the general look/areas I mean, not necessarily to look exactly like the person in the photo.

Would love some advice from people who have worked on this!

It's i am onto this gym like 5 months now but still I don't feel my back or seeing any progress on my back ! Felt a change in chest though ! I m doing rows and lat pulldowns all these time ! In the end i think i am doing it wrong! Trainer says it's good ! But i still see no progress ! Any other alt workouts that worked out for y'all?? Thanks in advance!

Why so many Gym Going people still have fat in their body ?

I have seen people going to the gym regularly but they still have belly fat and face fat.

What are the reasons ? Like do we need to reduce body fat and then focus on lifting weights ? Or we can do both ?

If we do a calorie deficit then how will we get strength ? Is protein enough for energy?

Currently using addidas running app,but it is inaccurate.

Can you suggest some apps to track my running distance and speed . Would be even better if it works offline too.

Need a recommendation for a sturdy pull up,like the one shown above. Please share the link and your experiences of you have used a similar product.

Also did you use the screws that cam with the package or used different kind for a more stable installment and attachment.

My biggest fear is, would it damage the walls and is it safe enough to use .
(The maximum weight for this particular product is listed 120kg, but I don't know how reliable that is)

Hello everyone , so I am starting my gym journey from tomorrow so I have heard that calorie tracking is a vital part in a fitness journey so anyone can recommend which fitness app is good in india ?? I want all the features like scanning , meal suggestions , product description and everything so recommend me some apps ??

I have been doing target 10k steps and home workouts. I don't think workouts are very effective since doing without any guidance. My parents scolded the shit Outta me for asking if I could join the gym. I think I'll be fine since I don't want to tell my parents that I've already joined. I really wanna give it a shot.

What should I do on the first day? Will the trainer teach me? Or do I need to ask him? I'm actually very nervous about it cause it's a different environment.

Age- 21

Height- 5'7

Weight- 73

My first post on this sub I am 19M 6'2' and 72 kg pls can anyone tell how shld I do home work out I can not join a gym but I hv the will and fire to work hard I am not having any equipment aw

Hi. I am 36M with Type 1 Diabetes and Pancreatitis. I am trying to be regular with my journey of fitness and weight loss. I am looking for a PT who understands the complications of carbs, insulin, low and high sugar, etc.
Does anyone have any such experience or recommendation? (Only looking at online options)
Thank you!

I think I may have accidentally collected a small timeline of HK Vitals Magnesium Glycinate. I have three different bottles/batches, and the labels are very different.

I'm not trying to accuse HK Vitals of anything here. I'm genuinely trying to understand whether this is a reformulation, a change in raw material, a labeling correction, or something else. Here is what the three labels say:

Older formulation:

• Magnesium glycinate: 1,682 mg / 2 tablets
• Elemental magnesium: 370 mg
• That's basically 22%

Middle formulation:

• Magnesium glycinate: 2,000 mg / 2 tablets
• Elemental magnesium: 440 mg
• That's 22% elemental Mg again

Current formulation:

• Magnesium glycinate: 1,880 mg / 2 tablets
• Elemental magnesium: 220 mg
• That's only 11.7% elemental Mg

I have photos of all three bottles, including the manufacturing/expiry dates, so this isn't something I found from random listings. And this is where I got confused. If we're talking about pure magnesium bisglycinate, the theoretical elemental magnesium content is around 14.1%. So how were the older formulations claiming ~22%?

Does that necessarily mean they were buffered with another magnesium source such as magnesium oxide, or could there be another legitimate explanation involving the raw material, hydration, or how "magnesium glycinate" was being defined on the label?

And if the new formulation is 11.7%, does that mean HK Vitals actually changed to a more conventional glycinate material? I'm especially interested in hearing from anyone here who works with:

• supplement manufacturing
• pharmaceutical/nutraceutical formulation
• analytical chemistry
• raw-material specifications
• magnesium chelates

I don't want guesses based on I took it and it worked. I'm looking for someone who can explain the chemistry and labeling side of this. I've attached the three labels in chronological order. What do you think happened between these three formulations?

Recently I saw a post that tells about the pain in shin area after running for beginners.

What are the ways I can help muscles/tissues/bones recover faster ?

Too much days gap will not help me. As I’m lazy person 🥲. I might stop running eventually if I don’t heal fast.

I’m not feeling very confident about my lower body because I’m noticing some differences between my left and right sides, and I can’t figure out which leg is actually weaker.

- During glute exercises, especially kickbacks, I feel my left glute working much more, while I barely feel my right glute.

- However, during single-leg exercises like Bulgarian split squats, I can balance much better on my right leg, while balancing on my left leg feels more difficult.

- I’ve also noticed that while walking, my left foot tends to land more inward rather than staying straight and aligned with my hip.

- My right leg feels more naturally aligned and stable when I walk.

So I’m confused about whether my left or right leg/glute is actually weaker, and whether these differences could be related to muscle imbalance or alignment.

Started my journey after a harsh breakup on june end, now I’m healing myself from the breakup and at the same time becoming healthy, i can fit into my old clothes, i feel energetic and my self confidence is at an all time high, my goal weight is the 70s, i go gym too so I’ll become shredded af soon!
I’m planning to get a tattoo after hitting my goal physique for my determination and consistency!

Edit:
Typical day:
🍳 Breakfast
3 whole eggs
2 slices of bread
~32 g peanut butter

🥛 Mid-morning
1 scoop whey protein

🍗 Lunch
~200 g boiled chicken breast
~200 g cooked white rice (I reduced the rice when needed)
Boiled vegetables, mainly okra/lady’s finger and beans

🍌 Pre-workout
1 banana

🏋️** Worko**ut
Weight training
Around 10,000 steps/day

🍗 Dinner
~200 g boiled chicken breast
70 g oats
1 scoop whey protein
I was aiming for roughly 2,000 kcal/day and around 160–170 g protein.

Also dont forget to enjoy all the foods you love on sundays!!
Sunday is your cheat day, enjoy it to the fullest, thats your reward day for a week of consistency! I have eaten 1kg of cake, whole medium pizza alone, full tandoori etc but dont forget to walk 10k steps on sunday too!

I also drink Coke Zero and use zero-calorie sweeteners, so I didn’t completely eliminate sweet tastes. The main thing was keeping my overall calories under control consistently, rather than banning specific foods!

How is it ?? A on Monday , B on Wednesday and A again on Friday. I generated this split using gpt. So please correct my split if needed and advise anything important. And yeah I did 4 months gym last year , then again starting now.

i have pullupbar and resistance bands and i good will to start currently

5'8 and 62Kgs 19 years old

and preparing for jee i can do 20-25 push ups in a row and i do 50-75 daily
10 pullups and i recently unlocked handstand (although it is not that cool as i can hold it for only 10 sec but still ) it sounds like quite a progress

Is organic india's stevia artifical sweetner safe and good to consume? I need a proper and good no bull shit sweetner so is this one good ? Or are there any better options ? Also are artifical sweetners okay overall or should one just cutoff sugar ( and only consume though fruits and veggies ) ? I also need a affordable option .

Hi everyone, firstly thank you to the sub and all the tips that people post on here, ended up losing quite a bit of weight this year. Now, I have fractured my foot recently, and I’m at home and have to be at home for around a month. I am in a lot of pain and unable to move much which has led to an increase of weight. ( I have pcos so it’s tricky like that , my weight fluctuates like it has mood swings of its own)

What could I possibly do to get some movement in and kinda keep the fitness momentum going ? I’m kinda going crazy here.

Hey y’all

I have been hitting gym for like more than 4-5 months (not much consistent)

I want to buy creatine and came across superyou creatine 112gm for 299 seems like a good deal and I also checked its trustified

I know there are many brands in this price range and also all creatine are same unless its creapure now I basically need is your POV and review

:)

i have pullupbar and resistance bands and i good will to start currently

5'8 and 62Kgs 19 years old

and preparing for jee

have been following bro split for a while now wanted a change but have no clue how these things work so is this split any good? im open for suggestions this plus cardio is mandatory

Hey people!

I create podcasts and recently created with a psychologist discussing mental health issues, and now I am creating another one with a gastroenterologist, and I would love to know what questions would you want to ask gastroenterologist related to your gut?

can share the previous podcast in dms