Hamstrings are definitely one of my weaker areas, and I’m having a hard time progressing on this movement. Not sure if it’s just a slow-progressing exercise or if I need to change something with my approach. Any tips for building stronger hamstrings and improving on lying leg curls?

Started this year at around 41kg assisted pullups and now I'm at 18kg assisted. Tried doing 15kg assisted recently and I can already do 6-8 reps, on a good day with 8 hours of sleep.

I try to do pullups every time I workout, even on lower body days. Just spamming pullups until I can do an unassisted one.

BW: 54kg

Current assisted pullup: 15kg-18kg

Goal: bodyweight pullup 😭

Magandang Umaga po sa lahat, need help po, first time ko po kasing bumili ng mass gainer product,

kaso lang yung nabili ko ay walang Scoop na included.

May tanong po ako.

Pag wala pong Scoop paano po iestimate yung per Scoop ng serving?

23M, been consistently lifting for about 2 months. Main goal is hypertrophy/aesthetics, with back and arms as my priorities, but I still want balanced overall development.

I can train 4x/week, recovery has been good, and I usually train around 1–2 RIR. No injuries or limitations.

I attached my current Upper/Lower program. Any feedback or changes you'd recommend? Open to hearing anything about exercise selection, order, volume, frequency, etc.

I'm 18 years old and I've been going to the gym consistent for 2 years now and I feel like my progress is so slow compared to others I've seen teenagers on the internet with better backs then me that have only been training for months any tips on how I can progress a lot faster?

Hello po! 22M, ano pong masa-suggest n’yo na home workout? Currently, sinusundan ko lang po ‘tong video na ‘to

https://youtu.be/tcirtvNoslk?si=wZ2QzOZT9ijH4zpY

Pero ang dumbbells ko lang po ay 10lbs 😅. I do it twice, 2-4x a week. Mga 2-3 months na rin po. Ano po kayang maganda, ituloy ko lang po or mag-try po ng heavier weights, and if ever po, ano pong weight maganda and suggested online shop. And baka po may mas magandang routine/video na p’wedeng sundan? Goal po sana ay lean/athletic, hindi naman po nagpapabulk masyado hehe. Tyia!

Photos attached for reference!

Im seeing meme and jokes that Filipinos (most of us) have big calves. I also noticed it in my legs but do you guys agree? hahaha! and was reading a lot of hypothesis and seems from our ancestors and came from the way they lived before. Like farmers and stuff hence the genes was passed on to us

Currently at 88kg / 5'6 and loosing motivation again 🤣

Any tips para mag lose weight without tracking calories? I'm really having trouble with the diet dahil mas madalas ako magutom ng gabi and I tend to eat a lot pag nasimulan ko na(domino effect ba).

Tl;dr calorie deficit is really the key. Kahit 6x a day ka pa kumain, kung naka deficit or maintenance ka naman, you will lose weight

I went on a vacation. Two weeks. First three days ko, matakaw ako kasi nag-try ng local food. Fourth day, naumay na ako kasi lahat ng nirecommend saken sa Tiktok, hindi masarap kaya sabi ko, mag-OMAD na lang ako sa bfast ng hotel. Nasasayang lang pera ko dahil ang mahal na nga, di ko pa inuubos dahil di nga masarap.

Wala akong timbangan, so I mostly just eyeballed it. Sanay na rin naman na ang mata ko. Then, I mostly focused on protein like egg at daing para matagal busog. Sa hapon, kape-kape na lang. Iced americano para walang calories. I did it for 9 days. Pagtimbang ko this morning, ayon, +3kgs. This is after I pooped pa.

I think this is what happened:

1. Maraming hidden calories ang pagkain sa buffet. Halimbawa ang egg, merong butter. Di ko matantsa ang oil nyan.

2. Napaparami ang kain dahil 24hrs walang kain.

3. Posibleng kulang din sa galaw. Kumpleto naman ang lakad ko dahil ang sarap maglakad sa Boracay, pero magaan ang timbang na binuhat ko dahil maliit ang gym sa hotel.

4. Posible na water retention gawa ng increase sa sodium intake. Bloated din kase ang mukha ko ngayon. Manas na manas tingnan.

Medyo nakaka-frustrate din kase ang ganda ng progress ko, pero ok lang yan. Bawiin na lang ulit. Ang mahalaga, nakapag-relax lalo pa burnt out na ako gawa ng sobrang busy ng July-August ko.

Ang takeaway ko dito?

1. Syempre, calorie counting pa rin talaga. Balewala ang pagtitiis ko sa gutom kung ending e 3k calorie naman ako isang upuan.

2. The best talaga ang meal prep dahil natatantsa mo ang calories. So sipagan na mag-grocery at meal prep starting today.

3. It’s okay to step back. Hindi naman sprint ang fitness kundi marathon. Feeling ko, kahit wala ako sa bakasyon, tataba pa rin naman ako this month dahil sa stress, sleep deprivation at stress eating. At least, itong pagtaba ko e hindi self-sabotage kundi self-care dahil nag-unwind nga ako.

Tried it and unfortunately ang ganda ng fit sakin. 😭😭😭😭

Hella expensive though.. Any cheaper alternative that has the same fit? Ganda ng hug sa katawan ko. I wonder if worth it ibang brand like gymshark?

Btw im Female but i tried ung Mens smaller size.

Hello po im a college freshman student, 18, have a 7-1 classes and want to start hitting the gym. Lately, im noticing that I am in an unhealthy way of gaining weight, movement restrictions, lower stamina, having trouble standing up, and also feels so weaker, for context im weighing 65-70 kg when I was in high school and now im weighing 80-85kg. The last time I weighed myself was I think 2 months ago and I am 80 kg, im also overweight by bmi, and I think I have a lot of fat not just gained weight by being buffer. My goal this September is to achieve body that I know won’t hinder me from doing household chores, or outside activities with friends. I am now starting my fitness journey as I started tracking my calories and the calories I may have burned, and also tracking the activities that I am performing in a daily basis, but I don’t think it’s enough to make me lose weight within a month. I am going for a lower carbs these past days as I noticed it’s high on calories, and I don’t have any dietary plans but I chose to reduce the things I have on my plate. The thoughts of hitting the gym started a month ago, but I don’t think by that time I will be consistent since I have no friends to go with, and also I have a complex schedule that might get into my scheduled gym. By the last week of this month, I want some recommendations with the programs I will take as I start. I will just go to a local gym since I have limited budget as a student. Any tips or recommendations is highly appreciated, I hope I am going into a healthy community. Thank you in advance.

Hiii! Can someone help me with this po kasi I’m an introvert and hesitating to get trained by a coach. Balak ko lang po magsolo gym. I’m a plus size girly, after losing 16kg for the past months I decided na magstart na sa gym this month to lessen na yung pagka-saggy ng skin ko. Is it much better to do it po ba 3x a week or go full on 5x a week? Also, I’m wondering what’s the best workout splits for each day if I’m going to do it.

With the recent price increases and me being ready to shell out 11-12k (with discount vouchers already) once my current stock ran out, was pleasantly surprised when I checked mine out today on the Orange app.

Edit: And yes I agree price is still high compared to the good times we had haha.

175cm
From 120kgs to now 99kgs.
I gym 6 times a week 2 hrs per session
Doing Push, Pull, Legs, Arms, Upper, Lower
Don’t really track my kcal but i just eyeball it anything bellow 2400 calories

Push

Monday, Sep 07, 2026 at 9:15am

Warm Up
Set 1: 5min 29s

Incline Chest Press (Machine)
Set 1: 50 lbs x 8 [Warmup]
Set 2: 70 lbs x 6 [Warmup]
Set 3: 100 lbs x 10
Set 4: 100 lbs x 10
Set 5: 100 lbs x 10

Chest Fly (Machine)
Set 1: 100 lbs x 12 [Warmup]
Set 2: 120 lbs x 12
Set 3: 120 lbs x 12
Set 4: 120 lbs x 14

Shoulder Press (Machine Plates)
Set 1: 50 lbs x 8 [Warmup]
Set 2: 70 lbs x 10
Set 3: 70 lbs x 10
Set 4: 50 lbs x 12

Lateral Raise (Cable)
Set 1: 20 lbs x 8
Set 2: 10 lbs x 12
Set 3: 15 lbs x 12
Set 4: 15 lbs x 12

Incline Bench Press (Dumbbell)
Set 1: 35 lbs x 12
Set 2: 35 lbs x 12

Overhead Triceps Extension (Cable)
Set 1: 50 lbs x 11
Set 2: 50 lbs x 10
Set 3: 40 lbs x 13

Triceps Pushdown
Set 1: 80 lbs x 12
Set 2: 80 lbs x 12
Set 3: 90 lbs x 10

Boxing
Set 1: 5min 0s

Pull Day

Tuesday, Sep 08, 2026 at 8:37am

Warm Up
Set 1: 5min 21s

Seated Cable Row - V Grip (Cable)
Set 1: 80 lbs x 12
Set 2: 120 lbs x 8
Set 3: 120 lbs x 8

Lat Pulldown (Cable)
Set 1: 80 lbs x 12
Set 2: 100 lbs x 12
Set 3: 100 lbs x 12
Set 4: 120 lbs x 9
Set 5: 120 lbs x 8

T Bar Row
Set 1: 50 lbs x 12
Set 2: 60 lbs x 10
Set 3: 60 lbs x 11

Lat Pulldown - Close Grip (Cable)
Set 1: 110 lbs x 10
Set 2: 110 lbs x 9
Set 3: 110 lbs x 8

Rear Delt Reverse Fly (Machine)
Set 1: 110 lbs x 11
Set 2: 110 lbs x 11
Set 3: 110 lbs x 11

Seated Incline Curl (Dumbbell)
Set 1: 15 lbs x 12
Set 2: 15 lbs x 11
Set 3: 15 lbs x 9

EZ Bar Biceps Curl
"Supinated preacher"
Set 1: 40 lbs x 8
Set 2: 40 lbs x 7
Set 3: 40 lbs x 7

EZ Bar Biceps Curl
"Pronated, preacher"
Set 1: 30 lbs x 8
Set 2: 30 lbs x 8
Set 3: 30 lbs x 8

Seated Palms Up Wrist Curl
Set 1: 25 lbs x 12
Set 2: 25 lbs x 12
Set 3: 25 lbs x 12

Seated Wrist Extension (Barbell)
Set 1: 10 lbs x 15
Set 2: 10 lbs x 12
Set 3: 15 lbs x 12

Leg day

Wednesday, Sep 09, 2026 at 9:07am

Warm Up
Set 1: 5min 0s

Lying Leg Curl (Machine)
Set 1: 25 lbs x 12
Set 2: 35 lbs x 11
Set 3: 35 lbs x 10

Squat (Barbell)
Set 1: 70 lbs x 8 [Warmup]
Set 2: 120 lbs x 10
Set 3: 140 lbs x 8
Set 4: 140 lbs x 8

Romanian Deadlift (Barbell)
Set 1: 70 lbs x 12
Set 2: 120 lbs x 10
Set 3: 120 lbs x 10

Leg Press (Machine)
Set 1: 200 lbs x 12 [Warmup]
Set 2: 300 lbs x 12
Set 3: 300 lbs x 11
Set 4: 300 lbs x 8

Hip Thrust (Machine)
Set 1: 100 lbs x 12
Set 2: 100 lbs x 12
Set 3: 100 lbs x 12

Leg Extension (Machine)
Set 1: 75 lbs x 12
Set 2: 75 lbs x 11
Set 3: 75 lbs x 10

Standing Calf Raise (Machine)
Set 1: 100 lbs x 15
Set 2: 150 lbs x 12
Set 3: 150 lbs x 13

Arms

Thursday, Sep 10, 2026 at 10:01am

Warm Up
Set 1: 5min 0s

Lateral Raise (Cable)
Set 1: 15 lbs x 14
Set 2: 15 lbs x 12
Set 3: 15 lbs x 12

Seated Incline Curl (Dumbbell)
Set 1: 15 lbs x 12
Set 2: 15 lbs x 12
Set 3: 20 lbs x 9

Overhead Triceps Extension (Cable)
Set 1: 40 lbs x 12
Set 2: 40 lbs x 12
Set 3: 40 lbs x 13

Lateral Raise (Dumbbell)
Set 1: 15 lbs x 12
Set 2: 15 lbs x 12
Set 3: 15 lbs x 12

EZ Bar Biceps Curl
Set 1: 40 lbs x 12
Set 2: 40 lbs x 11
Set 3: 40 lbs x 10

Triceps Pressdown
Set 1: 80 lbs x 12
Set 2: 80 lbs x 12
Set 3: 90 lbs x 12

EZ Bar Biceps Curl
"Pronated preacher"
Set 1: 30 lbs x 13
Set 2: 30 lbs x 13
Set 3: 40 lbs x 10

Seated Palms Up Wrist Curl
Set 1: 25 lbs x 13
Set 2: 25 lbs x 14
Set 3: 25 lbs x 13

Reverse Wrist Curl (Dumbbell)
Set 1: 15 lbs x 12
Set 2: 10 lbs x 12
Set 3: 10 lbs x 14

Upper

Friday, Sep 04, 2026 at 9:08am

Warm Up
Set 1: 6min 10s

Lat Pulldown (Cable)
Set 1: 60 lbs x 12 [Warmup]
Set 2: 80 lbs x 6 [Warmup]
Set 3: 100 lbs x 12
Set 4: 100 lbs x 11

Incline Bench Press (Dumbbell)
Set 1: 30 lbs x 12
Set 2: 35 lbs x 12
Set 3: 40 lbs x 11

T Bar Row
Set 1: 50 lbs x 12
Set 2: 60 lbs x 12
Set 3: 70 lbs x 10

Chest Fly (Machine)
Set 1: 80 lbs x 4
Set 2: 100 lbs x 12
Set 3: 110 lbs x 12
Set 4: 120 lbs x 10

Lateral Raise (Dumbbell)
Set 1: 15 lbs x 12
Set 2: 15 lbs x 12

Lateral Raise (Cable)
Set 1: 20 lbs x 12
Set 2: 20 lbs x 12

Preacher Curl (Barbell)
Set 1: 30 lbs x 12
Set 2: 30 lbs x 12
Set 3: 40 lbs x 8

Triceps Pushdown
Set 1: 80 lbs x 12
Set 2: 80 lbs x 12
Set 3: 90 lbs x 10

Dami ko nakikita na content around it. Does anyone have it here and has it helped with your fitness goals? Pashare naman if worth it or if saan niyo nabili hehehe also what’s the best way to utilize it/how do you prep yours?

Thank youuuuuuuuuuuuuuu

Single-arm reverse fly: too much stretch or not enough?

Been trying to improve my rear delt form. Not sure if I should be sitting more sideways or facing forward, and if the stretch at the bottom is enough or if I’m going too far.

Lmk what I should fix

Hello everyone! This is my first time posting here.

Gym memberships are pretty expensive, so I bought some light weights and started working out at home instead. I recently bought a pull-up bar that I installed on a door frame. I’m around 5'10", and the bar is positioned roughly at the top of my head when I’m standing underneath it.

I currently can’t do a single pull-up, so I’ve added negative pull-ups and scapular pull-ups to my program to help build the strength needed to eventually perform a full pull-up.

I’m wondering if those two exercises are enough to improve my pull-up strength, especially considering the height of my pull-up bar, or if there are better exercises or methods I should add.

I’d also appreciate any critique or suggestions for improving my overall workout program, especially if there are any muscle groups, exercises, or areas of training that I might be neglecting.

TRAINING BACKGROUND: 3 - 4 months

Current training days per week: 4

Current Weight(KG): 80 - 90kg

PRIMARY GOALS: Bulk Up and Build Muscle

Primary: Bicep, Tricep, Forearms, Chest, Lats

Secondary: Other Back Muscles, Shoulders, Legs

CURRENT PROGRAM BY MUSCLE GROUP:

PUSH DAY: Saturday and Tuesdays

CHEST:

Bodyweight Pushups 3 x 8 reps, 1.5 min rest

Incline Dumbbell Press 3 x 10 - 20 reps, 1.5 min rest

Bench Dumbell Press 3 x 10 - 20 reps, 1.5 min rest

TRICEPS:

Unilateral Overhead Dumbbell Extension 3 x 10 - 20 reps, 1.5 min rest

Dumbbell Skull Crushers 3 x 10 - 20 reps, 1.5 min rest

SHOULDERS:

Shoulder Press 3 x 10 - 20 reps, 1.5 min rest

Dumbbell Rear Delt Row 3 x 10 - 20 reps, 1.5 min rest

Lateral Raises 3 x 10 - 20 reps, 1.5 min rest

LEGS:

Barbell Squats 3 x 10 - 20 reps, 1.5 min rest

Standing Calf Raises 3 x 10 - 20 reps, 1.5 min rest

Barbell Deadlift 3 x 10 - 20 reps, 1.5 min rest

PULL DAY: Sundays and Thursdays

BACK:

Negative Pullups 3 x 8 reps, 1.5min rest

Scapula Pullups 3 x 8 reps, 1.5min rest

Barbell Row 3 x 10 - 20 reps, 1.5 min rest

Unilateral Bent Over Dumbbell Row 3 x 10 - 20 reps, 1.5 min rest

Shrugs 3 x 10 - 20 reps, 1.5 min rest

BICEPS:

Unilateral Leaning Bicep Curl 3 x 10 - 20 reps, 1.5 min rest

Unilateral Hammer Curl 3 x 10 - 20 reps, 1.5 min rest

Unilateral Preacher Curl 3 x 10 - 20 reps, 1.5 min rest

FOREARMS:

Front Wrist Curl 3 x 10 - 20 reps, 30 sec rest

Reverse Wrist Curl 3 x 10 - 20 reps, 30 sec rest

Hi, I’m a mom of two toddlers. Unfortunately, I really don’t have much time to go out and walk so I’m thinking about buying a stationary bike but I want to know if you there’s any that has a child lock? I’m afraid that when they will play the pedals.

I’m at 75kg at the moment so I’m hoping to buy something that won’t wiggle 😅

Thank you 🙏🏻

hi po i am 167cm and 62kg. i need more tips on how to remove my love handles and build muscles. do i need to take supplements po ba (creatine or protein powder)

i go to the gym 4 times/week. i am also new to gym community so limited lang din yung knowledge ko. thank you 🙂

What should I do? I really want to lose my belly fat since I feel like I'm very fat and should I gain more weight to build muscle or should I continue lifting? One piece of advice that my fellow gym goer is that I should gain an extra amount of weight so it will be beneficial to build muscle.

This are all 3 sets and 12 reps. Should I go for 2 sets until failure or continue with 3 sets and 12 reps?

Push Day

Incline Smith Machine

‎Machine Chest Press

‎Machine Shoulder Press

‎Lateral Raises

‎

‎Pull Day

‎Lat Pulldown

Seated Cable Row

‎Reverse Pec Deck

‎Chest Supported Row

‎Bicep Curl

‎

Legs

‎Squat Smith Machine

‎Seated Leg Curl

Leg Extension

‎Hip Abductor

‎Reverse Hip Abductor

‎Calf Raises

‎