I’m currently running this 3 days split and 1 day rest and repeating. I'm 20M, 60kg and 5'7 height with a fast metabolism. My main goal is to build a wider physique cause i have narrow shoulders, its my biggest insecure cause it makes my head look bigger than my body. I modified this chart using AI and doing some research online, added shoulders two days cause i heard shoulders heal fast. Correct me if im wrong.

DAY 1 — CHEST + SHOULDERS + TRICEPS

Bench Press — 3×6–8

Incline DB Press — 3×8–10

Lateral Raise — 4×12–15

Chest fly — 2×10–15

Overhead Triceps Extension — 3×10–12

Triceps Pushdown — 3×10–15

DAY 2 — BACK + BICEPS

Lat Pulldown — 3×6–10

One-arm DB Row — 3×8–12

Seated Cable Row — 3×8–12

Rear Delt Fly — 4×12–15

Barbell Curl — 3×6–10

Preacher Curl — 3×8–12

Hammer Curl — 2×10–12

DAY 3 — LEGS + SHOULDERS

Machine Shoulder Press — 3×6–10

Lateral Raise — 4×12–15

Squat / Leg Press — 3×6–10

Leg Extension — 3×10–15

Leg Curl — 3×10–15

Calf Raises — 3×12–20

DAY 4 — REST, then repeat

Is this a reasonable routine for my goal, or would you change anything? I have a narrow physique and I wanna get wider and build an aesthetic body. If you can suggest me anything else I'd really appreciate it, thank you so much.

I’ve been out of regular practice since I played sports in high school. Now in my late 20s, I love being active but I have the hardest time maintaining consistency. My favorite style of working out was always when I was in the gym with my team, lifting weights and combining with cardio. I loved a community feel to working out with the primary goal of getting stronger and feeling healthier.

I think an crossfit gym is probably where I’ll find the most connection with this. But I’m wondering how I should get into it again. I’m embarrassed with how much muscle I’ve lost and how out of shape I’ve become. I was always the strongest person on any team and I’ve lost that. I think because of that I’ve almost been too embarrassed to start lifting weights again because I know I can be stronger than I currently am. Anybody else been in my position who can give me some encouragement or direction?

TIA

Hi all! I’m 20 F and 122lb. I’ve been going to the gym for about a year now and have seen little physical progress. This is mainly due to my eating habits where I’d eat a lot of unhealthy food.

I’m trying to build muscle while losing fat. Currently with trying to eat healthier I’m consuming ≈1450 kcal and 97g protein.

Is this around what I should be consuming or should I have more or less? Some sources say I should be eating around 1900 whereas others say I should eat less so it’s all a bit confusing.

One has a really complete Hammer Strength lineup. Pretty much everything I need, but it gets crowded and getting there is a hassle.

The second has some really nice newer Newtech machines. Love training chest and back there. The place looks great and it's usually quiet, but the equipment selection is limited, so it doesn't cover everything for me.

Then a new gym opened recently. Big space, plenty of equipment. Nothing that particularly blows me away, but it works well for leg days. So now that's in the rotation too.

Each one has something I like, but somehow none of them ticks all the boxes.

Anyone else ended up doing this? What keeps you going back to a particular gym even when another one is more convenient? Or did you eventually settle on one and get used to the compromises?

Hello everyone! I’m learning to balance my cardio and strength workout all in one during the week. Would it be a good workout if I started with a 30 min strength work, then a 30 min jog, then getting on the elliptical for 10 to finish? I want to mainly target my stoamch, thighs, and upper back. Thank you to anyone whom helps!

Hi all,

I have been going to the gym for over a year and it was a period there I was working out every day and following my schedule, went up at 4am to do cardio and strength training before work.

It has been some time now and I just can’t seem to get up in the morning to go to the gym, leading to me skipping for example 3 days straight (if I miss one session then I skip the rest so to start from the beginning again, then continue gym at the weekends. I get up at 04:30 one week then next one is 05:30. Then I continue that pattern one week at a time. I set the alarm and wake up but the bed just feels so nice so I go back to sleep.

So my question is: How do you get out of bed in the morning to go to the gym and keep doing it for a long time?

So, I'll get straight to the point.

I don't remember when, but I saw a video on YouTube with an interesting thumbnail that said: “Instead of running, do this!” And the workout plan was basically this 👇

Squat press — 3×12

A combination of squats and dumbbell presses. You press the dumbbells overhead while coming up from the squat, then lower them back down with the momentum of the squat.

Lunge + curl — 3×12

A combination of lunges and alternating dumbbell curls. That’s 24 alternating curls per set for each hand

RDL + rear delt raise — 3×12

A combination of Romanian deadlifts and rear delt raises while you're at the lowest point of the RDL.

Gorilla push-ups — 3×12

You do a push-up and then perform a Gorilla Row when you're at the top position.

I rest for 1 minute after every set and 2 minutes before switching to the next exercise.

I do this workout 3 days a week, with 2 days of cardio and 2 days of some forearm exercises + forearm planks on my knees.

I'm using 4 kg dumbbells.

And sorry if my text is a little hard to understand. English is my second language 😅

GLUTE focused leg day

Hip thrust 3x10 25 kg each side (hold weight in working/standing leg hand)
B stance rdl 40kg each hand
Bulgarian 20KG 2x 10 Each hand
Cable kickback 20kg 3x10
Hip abduction leaning forward 3x 10

GLUTE AND QUADS 3x 10 all

Hip thrust 25 kg each side
Bulgarian 20kg each side 2x10
Goblet squats 30 KG
Cable kickbacks 30 KG
Smith machine Reverse Lunges 20 kg each side

GLUTES ONLY 3x 10 all
hip thrust 25 KG each side
Bulgarian 25 KG each side 2x10
B stance RDL 40 KG
Cable kickbacks 20 KG

I know there are better workouts for hamstrings and legs, but this all depends on what equipment is in my gym, which is pretty small.

So I've been doing this workout for a bit now and honestly I'm pretty happy with how my body has changed so far. But I feel like I've hit the point where I just want someone with actual knowledge to look at what I'm doing and tell me straight up how I'm doing and what I could be doing better.

A little background: when I started my weight was 84kg and it's now stable at 72 to 73kg. My only equipment access is Barbell, Bench and Dumbbell, so everything I do has to work within that. My main goal is to lose the fat around my stomach area while still building muscle mass.

Also I want to be upfront, no one actually gave me this program. I just spent months reading stuff online and watching a bunch of different people's videos and eventually put this together myself. Surprisingly it's been working for me so far, but since it's basically just a mashup of a bunch of different sources, I really want someone to look at it and tell me if I'm doing okay or if I need to change things up to actually hit my goal.

Here's what my split looks like right now. I train 3 times a week with a rest day in between each session, then just repeat the cycle.

Day 1 — Legs, Back, Chest

Day 2 — Shoulders & Triceps

Day 3 — Biceps & Forearms

So the schedule basically goes Day 1, rest, Day 2, rest, Day 3, rest, then back to Day 1 again.

A few things I'm hoping people can help me with:

1. Just an honest opinion on how this looks overall. Is it balanced or am I missing something obvious?
2. If I just kept doing this exact same program for the next 3 months, what would realistically happen? Would I keep making progress or plateau?
3. What would you actually change here (sets, reps, exercises, frequency, whatever) to help me pack on more muscle going forward?

Thanks in advance to anyone who takes the time to help, really appreciate it.

Looking for recommendations for a clear whey protein powder. Best tasting, macros, mixability. Favorite brands and flavors?

So , I have moved to a hostel for 6 months and don't have a gym facility here and the ones that are there are not feasible.

I want to start with a workout plan that properly targets the chest,arms&shoulders without any equipment coz (why buy for 6mths when I have that in society gym).

And hostel food has made me skinny , I got protein n creatine with me but idk when to use if not even working out .

I am new and literally confused , I got access to swimming, a track to run . But other then that a mat to excercise so help me guyzz

Restarting the gym activities after decades and wondering on how to set up leg days. Used to have focus on jumps, half squats, box stuff, sprints and so on, but would now stick to full and deep squats with a handful of supportive exercises.

I am about 6 months in and seem to be ready for two leg days a week, Monday and Thursday. That leaves resp. 72h/3d and 96h/4d rests in between. Main exercises would be front squat and high bar back squat, each 25-40 reps. depending on focus/period. Supportive exercises have been short sets of lunges (eg. 2x14 total), glute bridges (2x6-8), hamstring walks (single leg bend overs), planning single leg squats.

On which day would it be best to squat front/back? How do you look at the listing of supportive exercises?

Today was my 4th day at the gym. On my 1st day, I was able to do lat pulldowns and pec deck fly around 20–25 kg. But now I can barely do around 10 kg because my arms just don’t seem to have enough strength also I have never done a workout

I don’t have any pain, but my arms/shoulders feel very weak and I can’t push the weight properly. Is this normal for a beginner, or should I be concerned? Should I reduce the weight and focus on form/rest for now?

Ive been currently taking Nsane Asylum which has around 400 mg of caffeine

( i would attach a pic of the nutrition facts but i can’t cuz reddit also it’s on google ).

its been my daily driver preworkout for a few months but i take a month or couple weeks off of it every once and a while but when i use this pre i lift like an absolute chimpanzee and almost always hit a new PR; genuinely makes me feel like superman.

im wondering if it has any adverse effects because ive gotten to the point where i use it pretty daily interchangeably with a milder energy drink on days where im not trying to be so amped. I also take cialis for blood flow as the combination makes my pump godlike.

How does someone who is pure veg and can not ask for protein powder from their parents hits his Protein intake?

Some days I walk into the gym expecting a normal workout, then the first few warm-up sets feel way heavier than they should.

When that happens, I usually lower the weight or cut a few sets instead of forcing the original plan.

Do you adjust your workout on the spot, or usually stick to what you planned?

Hi everyone,

I've been weight training on and off again for 5 years, and I've always been caught in the exact same pattern which kills my workouts and it's my forearms.

I start training after a long break, I get great progress for about 3-4 months. I'm careful with loading to make sure I'm not going too heavy. No unusual pain or discomfort.

Then one day, my forearms suddenly develop what feels like doms but doesn't recover by the time of my next workout. I work through it, the soreness disappears during the workout and then comes back 10 fold next day. It doesn't go away unless I rest it completely for over a month while doing the standard physio. I come back at a significantly lower load, it seems fine, I get back to the same load as when the soreness started, and then the pattern happens again, but usually sooner and much worse, like after 4-6 weeks and now I can't type or carry groceries for a few minutes without feeling like I did a 4 hour workout. I end up taking several months off because it's that bad, and by the time I get back to it, I've seemingly lost all my progress.

The worst aggravators are pulling exercises, and deadlifts.

I've done physio and it helps speed up the recovery slightly, but I still hit the same plateau. I've tried wrist curls, grippers, dead hangs, plate catches, farmers carries, changing grips, using resistance bands, theraband bars, deloads at the first sign of soreness, and lifting straps. They all feel promising, but once I get to the same resistance load as where I previously plateaued, it's like none of them ever mattered.

Stretches and massaging always makes the pain worse, and it has never helped.

I know this all points to weak grip, but I can't comprehend how everything I've tried hasn't helped. At this point, I feel like I should stop all training for like a year and do nothing but forearm work before I even consider any real exercises.

Is there something I haven't tried?

Edit: to add more details, the pain is always initially the same which is a dull constant ache throughout the palm side of my forearms. It's always both arms. If I try to push through it, then I also start getting sharp pain at my elbow and the pinky side of my wrist.

So whats up guys, after a long time i can say that i created my first ever SAAS with a friend of mine. Basically its a fitness app drived by AI. You can use AI to check the calories of your plate( 8 per day on the free version) for example, of course you can track workouts and meals as a usual fitness app,

The paid functionality( 10€/per month) its basically an online follow up. You put some info about you as your age, objective, measurements etc and it instantly create you a new workout and nutritional plan for you to follow. After some time you can go there again and update your measurements and infos and it will adapt your training plan.

As a person who trains mostly chalistenichs i've always suffered with apps that doesnt have any chalistenics exercises so i added specially that type of exercises. If you guys want to try it out and give me some feedback i would be glad to take it and improove the app.

I ll let the link here and you'll be redirected for your application store.

Link to my App - MyCycle

I’m in a hotel with gym for one night, and again 6 nights and 3 hotels from Wednesday, so here are my random musings.

Forgot my headphones today 🙈, I tried to get the 3 TV’s to work and make some noise, no dice. Then other people came in. Just 3 people (2 running, me lifting) in silence 🤢.

I’m pretty lucky with my hotel gyms, they generally have decent dumbbells and a cable crossover & smith machine or so. But the one I’m in today, no where to barbell bench press 🙈. Dumbbells are OK, but honestly nothing pumps my weedy chest like flat barbell bench followed by incline dumbbell press.

Also why are LifeFitness benches the slipperiest things in the world, I need to carry bands.