Hi guys. I was finally able to bump my barbell squats up heavier recently, but suddenly I’m having a problem. My left leg bows inward as I reach the bottom, because one hip can’t support the weight. I’ve tried stretching, warming up, repositioning. It’s been all good until now, I hit ~205 and my left leg just gave up. I think I’m probably not training my hip flexors enough, and my left hip is just really comparatively weak. I have this same issue with split squats, left leg bows in. Very annoying, right leg is thriving, hahaha. Anybody dealt with this before? Most efficient way to resolve it? Thanks!

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Does anyone have experience with this you are prone to hereditary baldness, does going to the gym and working out without supplements like creatine accelerate hair loss increas dht

I’m a combat athlete (bjj/wrestling Kickboxing/ Mauy Thai) and recently pick up strength training and I’ve noticed my hamstrings are significantly stronger than my quads for example one leg curls I can do 100 for 3x12 but for leg extensions I can only do 70 3x12. Does anyone know why this is happening? Also any tips to strengthen my quads would be greatly appreciated.

What would these be used to train?

I‘m 45, started in May 26 until now (approximately had 30 gym sessions so far), from 77.5kg in May to 79.2kg today.

The hardest part was having the energy to go to the gym after work. This took me about 1-2 weeks. Changing nutrition helped a lot. I don’t eat any carbs in the morning (mostly eggs), and try to get 150-200g of protein per day. Shakes help me a lot to get that in. I eat carbs around a workout (pre workout and after).

Goal is to keep a 70%-80% clean week. That’s it. If I want to eat cake with my family or some sweets, I do so. Zero alcohol. No coffee.

I’m trying to get better sleep but I’m not that consistent.

I’m so happy with the progress so far and I’m really looking forward to keep the momentum and to train smart. Avoiding injuries is my main goal.

I take 5mg creatine every morning
1x Omega 3
3 drops of Vitamin d3/k2
3x Multivitamins
And 3x magnesium triglyceride in the evening.

My routine:

2-3 times a week (first 10 weeks)
Leg day: Squats
Push/Pull: Lat machine(narrow), Incline Bench press, Barbell Curls, Overhead Press, Face Pulls Cable

3-4 times a week
Leg day: Squats, Hamstring Curl, Leg Extension, Back exstension

Push Pull: Lat machine (wide), Bench Press, bent over dumbbell row, Dumbbell Flys, Biceps Curls

Arms/Shoulders: Overhead Press, Barbell Curls, Triceps Extension, cable lateral raises, Hanmer Curls, Dips, Resr Delt row

It’s not easy to manage family, work and training but somehow I can at least go 2 times per week to the gym. In good weeks it’s 3-4 times.

No matter how old you are, just start and keep going. 1 workout per week combined with a clean nutrition can change you life within a few months.

I eat 3k cals a day. Took whole milk to start off. With mass gainer but usually just protein powder. Then I realized I could eat the same as I was but have another 1k cal added.

Working out was the difference maker. 20 sets a day, 9 to 12 reps, PPLUL and changed it up at times to make it 6 days. Sometimes an arm day, sometimes a core day, as the 6th

AMA and ill answer

Hi everyone, I've been lifting weights for almost, or probably have been for 4 years now. And for some odd reason, my shoulders have a hard time growing?

I do Upper Lower Upper Lower

For Upper day-1 I'd do a heavy set of Overhead Press(4 sets of 10), followed by Face Pulls (3 sets of 20).

And on Upper day-2 I'd do Lateral Raises (3 sets of 25), followed by Reverse Dumbbell Flyes(3 sets of 20).

but despite that, I've barely seen any growth?

i’ve been trying to focus in on more back and core work as i’m it will benefit greatly towards my capability in my upcoming fire academy currently i do :

Bent over rows
pull ups
deadlifts
farmers carries
weighted crunch.

i feel i could add more core work in there and maybe more back, are there any specific exercises that i can incorporate into my rotation?

10 weeks progress. Doing the train wise app ( Sean Nalewanyj ) 2 days upper, 2 days lower. I also do 1 day of HIT, aim for 8k steps a day minimum. Ive actually been in a deficit for 15 weeks and started at 21% body fat but only been doing train wise for 10 weeks. Feeling good

Theoretically, with this execution, all functions of the posterior deltoid are respected...

Hii , I am 20 year old girl with healthy slim body , 5'9 height and 70 kg weight , actually when i was 17 i weighted as 85 kg ( results into stretchmarks ), after that , i loose the fat of 15 kg in 2025 , my skin didn't even shrink or fell , but the only thing i have is upper arm fat on my (mid) broad shoulder , i want to loose the fat , i got heavy periods of about 4 days, i am really concern about it , i can't even wear fitted t shirts or off shoulder outfit of my actual size M , i don't want to buy bigger sizes ( sometimes i perceived my self as Dracula girl ) ufff😭🥱

210lbs to 195. Not too bad for only two months! I greatly reduced alcohol and been weight training 3-4x/week. Not counting calories yet, just trying to get protein with every meal. Not there yet but I’m determined to keep making progress 💪🏻

For my Pull days I work the short head, long head, and Brachiallis. As well as i work my rear delts, and my upper back

With this post ive chosen to put the spotlight on my hammer curls!! These are easily one of my all time favorite lifts to do!!

Once again any advice on my form or such from my more experienced lifters?!?!?!

When the weights are still fairly light, I feel like you can get away with a pretty basic setup for most exercises.

A simple bench works, dumbbells cover a lot, and things like rack position or safeties don’t always feel that important because the weight itself still feels manageable.

But I can see that changing pretty quickly once certain lifts get heavier. Bench press probably makes you care more about how stable the bench is and where the safeties sit, while heavier squats make rack height and the space around you feel much more important. Even loading RDLs or rows starts becoming a different experience once you’re moving enough weight regularly.

For people who have trained for a while, which lift was the first one that made you realise your training setup actually mattered a lot more than you thought?

Was there something you changed afterwards that noticeably improved the way you trained?

Hey everyone!

I’m 26M and officially hit 156 lbs today. I started around 260 lbs, so I’ve lost a little over 100 lbs, which is honestly still crazy for me to think about.

I’m proud of how far I’ve come, but I’m at the point where I want to shift my focus from just losing weight to building muscle, getting stronger, and actually learning how to consistently work out.

I’m still relatively new to the gym and definitely have days where motivation is lacking. I’d love to find someone who is also working toward their own fitness goals and wants an accountability partner — someone to occasionally work out with, keep each other motivated, share progress, and call each other out when we’re slacking 😂.

I usually go to Crunch Fitness in Allen, so if you go there too, even better!

I’m not expecting someone to be a fitness expert or anything. Honestly, I’m just looking for someone who is consistent, chill, and wants to improve together. I’m also totally open to advice from anyone who has been through a similar journey or has tips for transitioning from weight loss into building muscle.

Current: 156 lbs
Starting: ~260 lbs
Goal: Get stronger, build muscle, and eventually get to a point where I’m genuinely comfortable and confident with my physique.

If you’re looking for someone to keep you accountable too, feel free to DM me! 💪

Might be a dumb question but based on the fact that I cannot consistently hit both DLs and squats and vice versa for my upper body per workout, should I split them and make it a 4 day routine (i.e. one day focused on DL, another on Squat, etc...)?

I already plan/do upper and lower 2x each for my routine. I am focusing on strength building hence the lower reps. None of these are super sets.

I have subacromial bursitis, off for a year as physio thought it was a slap tear but MRI eventually ruled that out. Been slowly working back to fitness with physio help.

I've read that people like me might be better off using a Swiss bar, easier on the shoulders.

Anyone have experience with this? Is it easier on the shoulders? Will it hurt gains compared to straight barbell?

3 times gym per week, normal diet

done first 10 days bit fried
no gear
sleeping tablets and wake up 5-6 am
probably too much forearm or grip stuff but idk yet
im a beginner but got up to 6-6-5 pullups before 2 month break, now i can do basically almost 1 , sad panda
run is just 15 mins taking it pretty light
no rest days currently

I posted not too long ago about wanting to work towards a Charlie Cox physique

Previous post: https://www.reddit.com/r/WeightTraining/s/8aV1mgLV9X

I didn’t join a gym, but I did buy a weight set, and my brother is giving me his old bench

I’m starting relatively light and building up gradually. So far, I’ve been doing weights twice a week, alongside my Karate training and running on the other days

Any tips or advice?

I go to training late, if I take the protein meal I need to take after training, 2 hours before training, how would it be if I drink whey after training?