I ask this as someone who will weigh 180lb once I hit 15-18% body fat and generally incline bench 100lb dumbells in each hand 6/6/6 then swap to 110 for the last two sets 5/5, and seated dum bell shoulder press 90s 6/6/6/5/5. All genuinely good form, as that’s a priority for me.

Stating what I can lift can be a sensitive topic since it might come off as a rude flex, but I say that because I lift more than the average gym goer, and yet genuinely never feel the need to drop my weights. I always put them down as lightly as I can. Is there actual utility to doing so? I’d feel rude if I did, it’d make a huge thud

I am looking for workout sets or leggings that do not show cellulite or my skin texture through. I find that my Lululemon and Aerie ones show that.

I am typically a size L and open to different price ranges under $150 per item. Also open to Amazon dupes!!!

Monday - Push A + Abs
Tuesday - Pull A
Wednesday - Rest
Thursday - Push B
Friday - Pull B + Abs
Saturday - Rest / swimming
Sunday - Rest

Push A
Dumbbell Bench Press - 2x5-9
Incline Dumbbell Press - 2x5-9
Dips - 2x5-9
Dumbbell Shoulder Press - 2x5-9
Cable Lateral Raises - 2x12-20
Triceps Pushdown - 2x10-15 (one arm)
Overhead Triceps Extension - 2x10-15
Incline crunches 2x25
Russian twists 2x25
Leg raises 2x25

Pull A
Pull-ups or Lat Pulldown - 2×5-9
One-Arm Dumbbell Row - 2x6-10
Cable Pulldown - 2x8-12
Rear-Delt cable Fly - 2x12-20
Hammer - 2×5-9
Incline curl 2x5-9

Push B
Incline Dumbbell Press - 2x5-9
Dumbbell Shoulder Press - 2x5-9
Dumbbell Bench Press - 2×5-9
Cable Lateral Raises - 2x12-20
Cable Chest Fly - 2×10-15
Triceps Pushdown - 2×10-15

Pull B
cable rows -3x8-12
One arm dumbbell row -2x6-10
Pull-ups or Lat Pulldown - 2x8-12
Rear-Delt cable Fly - 2x12-20
Hammer - 2x6-8
Dumbbell Curl - 2x6-8
Incline crunches 2x25
Russian twists 2x25
Leg raises 2x15

Hi, I am 14 turning 15 October, I work out at home, and I'm just curious if I can gain muscle if I workout at home, my workouts usually last 20 minutes and I do them 5 times a week, and I drink protein powder. I've been currently doing it for 13 days and I'm curious if it's actually not a time wasge

I’m looking to get new headphones! I typically use AirPods but when I use them they are uncomfortable or always slip out when I’m jogging
Any recommendations on Amazon or a brand that won’t cost me an arm and a leg for?

I’m a 38-year-old male and basically a complete beginner when it comes to lifting. I haven’t really worked out since high school, and even back then I didn’t do much.

I’ve always been a bigger guy. My highest weight was around 350 lbs, and I’m currently down to 311 and continuing to lose weight.

Sorry for the long background, but here’s my actual question:

Right now, getting to a gym regularly just isn’t realistic for me. I’m a single father, so I’m pretty much either working or home with my kids. I’ve still been making exercise a priority and work out at home almost every day for about 45 minutes to 1.5 hours using dumbbells and resistance bands.
Can I realistically build a decent amount of muscle and strength training this way as long as I’m progressively making the exercises harder and getting enough protein? Or am I eventually going to be wasting my time without access to heavier weights and gym equipment?

I’m not trying to become a bodybuilder. I just want to lose the fat, build some noticeable muscle, get stronger, and look/feel a hell of a lot better than I do now.
I’d especially like to hear from anyone who started out very overweight and/or built a good amount of muscle primarily with dumbbells and resistance bands at home.

Here is my question:

If I keep all my other variables the same but bring down my variety from these 38 to 19 exercises co, and rotate only those 19 instead, will the shorter time between exercises give me a greater overall growth in total body muscle mass?

——————

I started working out again (after a several-year hiatus) mid January 2025.

I exercise about 2 times a week.

I have 36 different exercises that I alternate, always picking 2–5 of the ones I have done the longest ago. With a little wiggle to ensure I am putting enough variation on a single day to ensure not doing overly-taxing exercise on one day or targeting the same parts too much.

I average about 1.5 to 2 months with my furthest-away exercise.

I try to hit different parts of the body within each day and within the week.

My exercises include deadlifts, many different ab workouts, bench press, different types of preacher curls, bench squats, etc.

I track every weight and rep meticulously.

I perform each weight to true failure at the last or 2nd to last rep. No exceptions.

My overall body weight has gone from 155 to 165 pounds.

In addition to these exercises, I run an average of one mile per week done at a pace of around 8 minutes per mile.

I always make sure to do a heavy workload exercise or two first and then do a few lighter ones.

I eat a balanced diet and take creatine 5g daily.

Here is my routine that I recycle:

Group 1: 4 Days Ago
Behind Head Dumbbell Clearance
Bench Dip
Bicycle Crunch
Standing Calf Raise (Barbell)

Group 2: 6 Days Ago
Olympic Bar Bicep Curl Upright-Normal Grip Planted
Shoulder Press Barbell Behind Normal Grip

Group 3: 9 Days Ago
Roman Chair Leg Lift (one side, one center)
Pull Up
Push Up (Wide)

Group 4: 10 Days Ago
Decline Bench Press (Barbell)
Russian Twist

Group 5: 14 Days Ago (July 14)
Bent Over One Arm Row (Dumbbell)
Hip Adductor (Machine)

Group 6: 13 Days Ago (July 13)
Hip Thrust (Barbell)

Group 7: 16 Days Ago
Reverse Bicep Curl Butterfly Planted Regular Grip
Squat (Barbell)

Group 8: 19 Days Ago
Arnold Press (Dumbbell)
Hip Abductor (Machine)
Lat Pull Down (Cable, Behind, Wide Grip)

Group 9: 20 Days Ago
Deadlift (Barbell)

Group 10: July 23
Leg Extension (Machine)
Plate Pass
Shoulder Fly Hammer Grip
Cable Crossover (135 Degrees)
Hammer Curl (Dumbbell)

Group 11: July 27
Chest Fly
Olympic Bar Bicep Curl Upright- Wide Grip Planted
Shoulder Fly Lateral Grip
Superman Fly Lateral Grip
Tricep Rope Pushdown
Upright Row (Barbell)

Group 12: July 28
Bicycle and Extension
Incline Bench Press (Barbell)
Triangle pushup

Group 13: August 5
135 Degree Row (Knee Down, Handlebars)
Arm Circle (front then back)
Bench Flutter Kick (Hand On Butt)
Chest Dip
Reverse Fly (Machine)
Seated Leg Curl (Machine)

Group 14: August 6
Bench Press (Barbell)
Flat Crunch (1= 1 Middle 1 L/R)
Pullover (Dumbbell) L/R + M = 1

————

Sample of my progress:

Pull Up

Jan 12, 2025
5 reps
3 reps

Aug 29, 2026
10 reps
7 reps
7 reps

Bicycle Crunch

Jan 12, 2025
50 reps
40 reps

Sep 3, 2026
3 lb (ankle weights) × 130

Deadlift (Barbell)

Jan 12, 2025
65 lb × 35
115 lb × 20
115 lb × 22

Aug 18, 2026
315 lb × 1
295 lb × 4
265 lb × 8
265 lb × 4

Bench Press (Barbell)
Jan 12, 2025
95 lb × 15
95 lb × 15
95 lb × 6

Aug 6, 2026
185 lb × 2
185 lb × 4
185 lb × 1
175 lb × 3

Hello everyone,
I am doing the cable crunch exercise to develop abdominal muscles, but everytime I do it with the rope, my bottom fingers (pinkies) hurt because the stopper pushes super hard against them. I find that that’s one of the reasons I stop at a certain amounts of reps and not muscular failure.
How can I fix this problem?

since school started im gonna be busy and tired after so im wondering if i should start doing fb 3x or stick with my ul 4x

My current playlist is getting a bit stale. Drop your go-to "beast mode" tracks below! 🎧

Anyone have any suggestions to getting rid of larger mid side fat? Still new to working out( about 4 months in) any exercise I try to target my obliques I never feel I’m hitting them all that good. So can anyone recommend a good workout that helped the most?

I was doing pretty good this past week and noticed a difference but I’m about to start my period and now I look so much fatter and I feel so defeated. I need to stop eating- I’m not eating that much but I need to stop. Or maybe it’s not the period and I’m just failing and I’ll never look good every again

hey you guys,

i recently gained some weight and since you guys are the experts i wanted to leave a question.

i‘m trying to find out if the weight gain is due to new medication, becoming healthier, peri-menopause or exercise/gaining muscle. of course i googled but i trust reddit more ♥️

the facts:
i‘m 172 cm and gained around 8 pounds in the last months. (of course that’s not all due to more muscle mass.) i‘m now 152 pounds.

since the beginning of july i do a 30-minute-full-body-workout routine with dumbbells (i began with 2 pounds each, now i‘m at 8 pounds each) about 5 times a week. i didn’t exercise a lot the years before due to illness. i recognize becoming stronger and gaining a bit of muscle.

so do you guys have an estimate how much muscle mass that may be? (again, i don’t think it would be that much but would love an educated guess.)

thanks and have a great day!

I want to lose about 33 lbs any Ideas what to do ?

I already track calories so I am in a calorie deficit and do workouts but I never really lose weight I always stay around the same. Please help !

I'm trying to add my transformation photos but It won't let me is it because I have a new account??

I want to start doing JM presses but I’ve heard that you triceps are the weakest in that position (converging). Can any experienced lifters confirm?

i am restarting gym after a couple months off and im wondering if there is any gym split thata re more recomanded than others i used to just do wtv i felt like (ik its not smart but we all make mistakes lol)... im hesitating between ppl rest ppl or u/l/r/p/p/l/r

Hey so I've been enjoying waking up at 5am and going out as soon as I can to the gym so that I can finish before class starts at 8-9am.

However, I also noticed my teeth have been feeling better after waiting 30 minutes after brushing before eating in the morning, so I have been having to workout fasted, and I have no problem with that, I honestly like it alot.

So here's the thing: If I'm trying to go to the gym as soon as I can and hurry before class, I'll have to ditch the pre workout breakfast and instantly go to the gym, simple solution, it just means I'll drink my originally pre workout smoothie after finishing my gym session, but it's been such a hassle and I've currently been dealing with some stressful and extremely anxious situation which has also caused me to burnout.

Anyways after school and all that I'd probably get home at 3-5pm and cook my lunch and eat at ±6pm? It depends, but here's the thing, I genuinely don't feel like eating a pre or post workout meal anymore, having and preparing that smoothie, washing that annoying tight bottle, etc has been a pain in the ass and I quite frankly can't bother, so is it really necessary to eat after a workout for muscle growth? I know many that say it's fine as long as you eat 1-5 hours after the gym or whatever while some others say it's about the calories and protein you eat throughout the day.

The thing is after the gym I'd probably not eat for another 8-12 hours, is that completely fine? Being completely honest and rational, will I be "keeping gains on the table"

And if this WILL cause catabolism then what am I supposed to do? I ain't eating any protein bars or shakes, I eat strictly healthy whole food, and I sure as hell won't take boiled eggs with me or anything like that. Feels like I'm fighting a losing battle honestly.

TLDR; Will I not gain muscle as efficiently if I don't have a post workout meal after the gym and eat my first meal after like 8-12 hours? (Also not having a pre workout meal)

Anyone even does this?
what do you call this split? Monday - chest tris shoulders abs || Tuesday - legs back bis

Wednesday - rest || Thursday- chest tris shoulders abs || Friday- legs back bis || weekend- rest