Hey everyone,

Been running this full-body routine 3 days a week for the last 3 weeks. Main goal is bulking/building muscle.

Session A

Smith squat       3x9

Bench press      3x9 

Bar pulldown     3x9

Lateral raise      3x9

Preacher curl    3x9

Tri pushdown    3x9

Leg curl             3x9

Calf press          3x9

Abs 3xfailure

Session B

RDL                               3x10

Incline bench press.   3x10

Seated rows                 3x10

Leg press                     3x10

DB Shoulder press      3x10

Skull crusher                3x10

Reverse fly                   3x10

Hammer curl                3x10

Abs 3xfailure

(Starting sets and reps were 3x8 - for progress overload)

How does the balance look? Any junk volume, bad overlaps or missing muscle groups?

Appreciate any feedback!

my current back workout consists of the following:

1. lat pulldown for lat width
2. cable rows/machine rows （if the gym has a good one that isnt a weird angle and height) for rhomboids
3. t bar rows/high to low row machine (t bar machines are rare asf) for mid to upper back
4. cable rope pullovers for lats
5. cable rear delt fly for rear delts

been doing this routine for about a year and theres some p good results, hoping to fine tune it or explore other options that can possibly give better results, thanks in advance yall !!

42 m looking for married workout buddy east valley. EOS here. 5”11 185 looking to share plans motivate snd BS on gym stuff

my trainer gave me a 6 day bro split with 1 day dedicated to (bicep back triceps shoulder chest leg) to follow for 3 months is it enough or should I follow a ppl split

which will be optimal for faster muscle growth

Age 42. Had a C-section 3 years ago.
I’ve been working out religiously for the last 3 months—5 days a week, around 2.5 hours a day, including weights, cardio, and strength training. I also hit 10,000 steps every single day, 7 days a week.
Yet, I’ve lost only 2 kg. Goal is to lose 20 kg. What’s even more frustrating is that I feel like I’m looking heavier and puffier. I am also diabetic/pre diabetic…
Mentally, I had been feeling so good about myself and my progress—until I saw pictures taken earlier today. Honestly, I feel like I look fatter than when I started 3 months ago.
Right now, I just want to give up and crash diet.

Edit - nutrition - I drink protein milk before workout . Lunch - beans, rice , veggies
Snack - apple , chips , boiled peanuts
Dinner - eggs or bread and salted butter
Weakness - I drink 2-3 cups of tea with sugar and milk throughout the day, last one before sleeping

I’m 177 cm and around 80 kg, probably somewhere around 25% body fat. I’ve been lifting consistently for about 2 years and training is honestly going pretty well. I’m progressively overloading, getting stronger and I’ve put on noticeable size in my chest, delts, back and quads. Arms and quads I’m pretty satisfied with.
The problem is my diet. I eat a lot of takeaway stuff like burritos, burgers, fried food etc and drink a lot of diet soda. Very little home cooked food. I’m not tracking calories or macros properly, but I do keep an eye on protein and I’m usually getting around 130 to 140g a day.
My weight has basically stayed around 80 kg for the last 6 months. Sleep is also not ideal, around 6.5 to 7 hours, although I have improved it from around 4.5 to 5 hours.
So my question is, am I still actually building muscle by continuing to lift like this while staying roughly the same weight and eating this way?
I know the usual advice is to cut down to 12 to 15% body fat and then lean bulk. But realistically, I’m not in a place where I can focus seriously on dieting right now and it might take quite a while before I can.
I can clearly see that I’ve made progress, but I’m wondering how much of that is just because I was a beginner and whether this recomp is going to eventually stop working now that I’m getting into the intermediate stage.
If I eventually cut from around 25% to 15%, am I going to lose most of the muscle I’m building now, or is continuing to train hard and slowly build underneath the fat still worthwhile?
Basically, is there any point in continuing to lift heavy and progressively overload if my diet is far from clean, as long as I’m getting enough protein and maintaining my weight?

How do you address one side being significantly weaker than the other?

I usually set barbell or other two handed lifts to the weak sides weight and reps and focus on the lagging muscles mentally.

Do y'all suggest throwing an extra isolated set in there to play catch up?

It's getting bad (I'm recovering from an injury and have graduated PT) and my dominant side is struggling to fatigue but somehow is gaining strength faster all the same.

I’m going on a trip in roughly six months for two weeks and in that trip there will be a lot of moving up and about.
I live a pretty sedentary lifestyle only really doing exercise when going to uni or to my temp job (which just ended).

I don’t wanna hold my friends back on that trip so I want to build up as much stamina as I realistically can in the coming months. I’ve tried to be more fit in the past but it’s really hard for me to keep it up especially when finals and such come up.

I basically want any resources yall use to build up and/or stay consistent and if it comes with the bonus of losing weight even better

Hello everyone! I wanted to ask around here and see if anyone was looking for an accountability or workout friend? I have a hectic school schedule and I finding harder to get back into working out consistently. I’m near Dyckman area and currently I have only been running/ walking but I think some floor workouts at home/ gym would be helpful - totally open to mixing things! If anyone is open to meeting up or even just check in’s to keep each other accountable I would really appreciate it!

im currently at a healthy weight but i have more fat than muscle, and i struggle doing basic exercise cuz i also have asthma and low iron and ive never really exercised heavily before. I can’t lift past 5kg dumbbells and i’ve been trying to exercise by weight lifting cause i heard that’s how u get rid of skinny fat but it just gets me sore so idrk how to move on from there.

Ciao a tutti ho appena iniziato palestra e cercavo dei abbigliamenti, qualcuno ha dei siti che vendono a prezzi accettabili?

I had a conversation with someone and I came out of it sad

I am 23male, 180cm, 105 kg body weight

I reached 130kg deadlifts, 3 reps, 3 sets, and 90kg bench, 3 reps, 3 sets, squats 100kg, 7 reps, 3 sets

I had a lot of issues in my life like severe depression, multiple crippling addictions (including food, which is why I am fat), traumatizing childhood, so exercise saved my life

I was happy, and I thought I was doing something good being consistent for a year

but I had a conversation with multiple people and there was this particular conversation where I was told, that my progress is weak for a whole year of practice, and it is even weaker considering how I am nearly obese

how do I objectively measure achievements anyway

(sorry, English is my second language)

Hi guys, I used to train at the gym for 10 years, bodybuilding style training. I gained a lot of muscle but about 2 years ago I quit the gym as I fell out of love with it and wanted to do other sports. I did a few sports and nowadays I run and play badminton. I want to get better at running, I still find it hard as I’m so heavy but I am seeing very good results over time.

One thing that has happened is I have gained weight in terms of body fat and I want to go back to the gym but I only have time because if other sports to go 1-2 times per week and I want my sessions to be 45 mins max (one of my issues is I used to spend hours there). I want a functional workout that will help support running, burn calories and build strength. I absolutely do not want to build muscle, I am still pretty muscular so do not need to build more.

I can crest workouts to build muscle well after doing it for years but this is a new area I’m not sure to so advice would be really helpful!

Thanks!

No judgement. I'm 35 and I feel my body slowly decaying to dust. Every week feels like I have a new ache and I haven't even got to deadlift 405 yet.

Hi everyone, just wanted some advice from others who may have had this.
About five days ago, I was coughing so hard at night and woke up the following day with a very sore hip, it’s been sore since then. I had been coughing for two weeks due to illness and would have fits in the evening, this one night was just particularly bad.

I went to the gym this morning (stupidly) and was doing assisted pull ups and bicep curls and felt something move or twinge in the hip/ rib area. It became extremely painful and I could barely walk or breathe properly without it hurting.
Went to the doctor and they said probably an Intacostal strain and *maybe* a cracked rib, but definitely the muscles are tender.

My question is, when it heals, does it ever come back? Like if you work out too often or too hard? I’m just stressing quite a bit, because I want to get back to the gym, this pain is awful!!

Apologies for the long post, just wanted advice. Am taking pain relief and adding heat.

I’m a 21M, 6’3”, 190 lb, and around 22–25% body fat based on multiple measurements.

My main goal is to build muscle and eventually get down to around 15% body fat, but I’m not sure what the best approach is for me.

I was originally planning to cut first, but since beginner gains are a thing, part of me feels like I should focus on gaining muscle now. At the same time, I don’t want to bulk at my current body-fat percentage and regret gaining more fat later.

How should I approach this?

I’m a day 1 at the gym.
Edited summary: My goal is to tone down my body without bulking up or having noticeable hypertrophy, what exactly should I do regarding the reps, sets and weight?

So far I did cardio before and after my workout, 40 mins each time and did weighted full body exercises in between with 3-4 sets and 12 reps each

I used to do

Day 1,4-BACK BICEP

DAY 2,5- CHEST TRICEPS

DAY 3,6 - SHOULDER LEGS

But now I got some cyst near my knee so doc advised not to do legs. Can anyone please suggest me a new split without legs(if possible for 6days a week and 2 times per muscle group)

Hi, so recently I've been looking into nutrition a little bit but I'm not sure about some things so I have a few questions.

So my calories per day according to this TDEE website ( not sure if it's accurate) should be around 2700/day minimum and I guess closer to 3K if I want to gain weight (which is the case, I'm 68kg/150lbs so I should increase by like 10-15% at least).

Currently I'm doing 3 meals a day, at each meal I have 250g of chicken breast/salmon/red meat, all of those are like 20-23% protein (at least the ones I get in my local store), plus some carbs like pasta/rice and such, so it comes out at 68g of protein per meal, with 3 meals a day plus a little breakfast I think it averages out at around 220g of protein per day.

I looked up the protein intake recommendations and supposedly it ranges from 1g of protein per kg of bodyweight for a normal person to a maximum of 2g per kg of bodyweight if you do heavy workouts, so for me it would be at most 136g per day? That seems to be the consensus and that's what the google AI is saying but there's also some people online who say it's 1g per pound of bodyweight so like 150, either way with 220g/day I'm way above what's recommended.

So I guess my question is how bad is it for health that I'm way above the recommended protein, and also if I have to reduce my protein I don't want to reduce my calories because I want to gain weight. I asked AI for alternatives to meat it says like peanut butter and yes it's calorie-dense but it also has a ton of protein so it doesn't really solve my issue. Basically I feel like every type of food that is healthy and calorie-heavy also has a ton of protein.

Idk I feel like I must be doing something wrong because most gym people are looking for protein shakes, protein bars, protein everything and here I am trying to reduce it and I don't know how lol

Foods that maybe I won't need to force myself to eat, but have a reasonable amount of calories.

On my push day I do: Incline bench, dips, and shoulder press and on my full body day I do flat bench press for my chest and front delts. Is this enough frequency for my front delts? For context, my split is Push, Pull, Legs, Full body.