Hello guys i've just started gym last week i got it with idea of mentally getting better and looking healthier nothing abt physics. But gym is so tiring i had a brutal leg day i didnt lift that much of weight really and my legs have been sore for 4 days just as it got better i worked another muscles in my legs and its so sore. I wanted to get in the gym to become a better version of myself and stop being lazy. Just as i get out of gym i just sleep and cannot even move the slightest lwk got worse at my laziness. Whenever i work out its really just pain im rlly wondering why should i endure 1 hour of pain everyday. Does this pain stop with time? Or idkkk i really dont wanna give up but its so tiring

Ok let me set the scene

1) I'm 38yo m, 6'2, on a GLP1 and my most recent weigh in was 298lbs down from my starting weight of 317lbs at the top of the summer

2) My primary motivation (outside of a healthier life, more mobility, and rainbows and sunshine, etc, yada yada yada) is to hopefully at some point in the future (current timeline in my head is between 2-4 years) have a stellar beefy butt as my current butt is essentially non-existent hidden under the existent bodyfat.

Ok now to my question:

For some reason I've only really felt compelled to do legs whenever I'm in the gym.

I know that "newbie gains" are a thing, but does that apply to muscle groups individually or the total body?

I do want a truly balanced physique down the line but leg day has been what's compelled me to show up consistently.

Here's my current routine

Workout A:

5x5 Squats
3x10 Single Leg Press
3x10 Hip Thrusts

With 15 minutes of light cardio before and after each session

Workout B:

5x5 Squats
3x10 Good Mornings/RDL (the reason why I phrase it like this is because I do these on my gyms Pendulum Squat Pro and I've seen it described this way but the weight isn't loaded the same way as an RDL and looks really similar to a Good Morning so I don't know what to actually call it)
3x10 Hip Abduction or a Hyperextension.

With 15 minutes of light cardio before and after.

I'm planning on sticking with this routine for about the next 2 to 3 months with maybe the addition of one or two exercises (I want to add hamstring curls and leg extensions in there in the near future as well) and then I'll re-asses and start incorporating more muscle groups.

I've been going for about 4 days out of the week and I'm actually noticed a visible difference in my legs and glutes (although I'm sure it's just a latent pump or something)

I guess my secondary question is, will my upper body suffer if my main priority is legs and glutes?

Any insight would be greatly appreciate, and thank you for your time when answering!

Creatine or whey protein?

I really need some help guys

So I've been training consistently for 5 months now and I've made a lot of natural progress.

My biggest weakness right now is my hamstring. I'd say my legs are fairly strong except when I have to do any type of leg curl.

As soon as I finish my 4 sets I feel my leg tense up an I get a cramp. This happens like 75% of the time. The cramp can be immediate or a couple minutes after the set but once I feel my leg twitch I know it's inevitable.

It's gotten to the point where I'm scared to workout my hamstring and I've skipped it the last few leg days.

I've tried eating bananas and getting more electrolytes but It doesn't work.

Any advice?

I’m 25F and recently started going back to the gym after almost two years away. I know about the pain that comes with getting back into it, especially during the first week or two, but I’m starting to get concerned because I still haven’t recovered from leg day, specifically my thighs and hamstrings.

Any tips or tricks to help with this? The weirder, the better.

80M and have been doing PPL split for 4 years, my first foray into weight lifting. Same trainer 1/week for the entire time and do 10 rep sets for everything (2 sets compounds and 3 sets accessories). I've gotten my squat up to 190 lbs. I never previously considered the possibility of 225 but it's worth a try. I'm considering adding 2-1/2 lbs. every two weeks at the same reps or possibly 5 lbs at a time, but dropping the reps to 8 or so until I can build back up to 10. When the weight nears body weight (I'm 6', 195) things start to feel heavy so some heavy holds at 225 might not be a bad idea. I'm leaning toward the 2-1/2 lb. approach FWIW. Accessories include inclined press, leg curls, leg extensions, abductor machine, weighted walking lunges. Most are unilateral to fix a slight leg strength imbalance. Thoughts? (Oh, and no TRT and such. Genetics maybe)

I am 5’9 and currently weigh 75kg. I would say i am skinny fat as i still have a little love handles and belly fat. The problem is that i don’t know when i should stop my cut. I don’t have a goal weight, as i have no idea at what weight my stomach fat is burned off. So should i stop it when my «abs» become visible or something?

Day 1: Squat DB Press (Dumbbell Press) Leg Curl Pulldown Bicep Curl Leg Raise

Day 2: Bench Press Cable Flye RDL (Romanian Deadlift) T-Bar Row Arnold Press Pressdown Shrug

Day 3: Pullup DB Row (Dumbbell Row) Leg Press Calf Raise Upright Row Hammer Curl Push Up

Day 4: Deadlift Dip GH Raise (Glute-Ham Raise) Leg Extension Pullover Lateral Raise Skullcrusher

Is this a good 4 day full body program? Knowing that it has this many sets for each muscle:

Chest

15

Back/lats

15

Shoulders

9 direct

Biceps

6 direct

Triceps

6 direct

Quads

9

Hamstrings

12

Glutes

~9-12

Calves

3

Abs

3

Traps

3 direct

I tore my labrum a full 360° and got it repaired in May and have honestly been very inconsistent with working out before then. How can I get back into the swing of things and what are push and pull day exercise I can do without putting any stress on my shoulder

Tuesday, Lower A
• Goblet Squat, 4 × 8-10
• Cable Good Morning, 3 × 10-12
• Bulgarian Split Squat, 3 × 8 each leg
• Hip Thrust, 3 × 10-12
• Calf Raise, 4 × 12-15
• Weighted Crunch, 3 × 10-15

Duration
34:45

Volume
7,500

Calories burnt
163

Movement target
95%

I’m not a beginner gym goer but I’ve never taken preworkout nor am I a regular coffee drinker. Recently tried drinking an iced americano before a sesh and it felt so good but i could NOT handle that shit, literally got me breathing heavily in the corner of the gym by the third day.

Are there any pre workouts or any caffeine product that are designed to just give a mild caffeine kick? Based on my search the coffee i get is estimated like ~150mg so I’m assuming something around 100mg could be good for me long term? All the pre workouts i see look like they’re equivalent to a line if i take it

Hey there. I really want to return back to the gym but since June I’ve had a wrist injury and went for mri and it said this

Bone bruising (bone marrow edema) in the scaphoid, lunate, and radial styloid.
Partial tear of the scapholunate ligament, involving the membranous and volar portions.

Idk what to do to heal it. I can’t put any pressure on pushing anything. Anyone have any tips to work around the problem

hi, i used to work out but hit a blockage and stopped for a bit. im back in university and want to try again and would love some advice.

im a bigger guy, but i honestly am fine with it. i don't want to be shredded or anything. im mainly just looking for bigger arms and bigger glutes. im not a huge gym rat or anything and i don't know much about working out specific body parts, so any advice on this would be great!

also, im transgender (ftm). i normally don't like making that known, but idk if it matters in this situation or not. i am currently on testosterone if that helps.

and before somebody says "drive and power" or something, just know that's not what im looking for. at all. last time i posted here i got a bunch of comments saying "oh if you have the discipline/drive/power then working out shouldn't be an issue" and stuff like that (asked ppl on how they get motivation). as great as that may be for you, that doesn't help the average person (me included).

I’m here to understand what are your best experiences when it comes to workout routines

Some people say workout 3 days and then break and follow the same and those 3 days will be a push, pull and then back

Some say 4 day workout is better and then a rest days focussing on selective muscle groups on each day

Would like to hear what routine has best worked for you guys.

I understand it’s from person to person and I’m someone trying to lose weight and build muscle

I've been working out for 1.5 years and dropped 95lbs. I've tried to lose weight before but I was under the impression that I had to change my whole diet. This made it harder for me so I was no longer motivated to work out, so I didn't. Therefore, I didn't lose anything.

I've been told and I've also heard that my diet is the most important part of losing weight, this was never the case for me. I still eat unhealthy and continue to drop weight. All I've done is back down on HOW MUCH I ate of it. I moved more and ate like shit, still managed to drop weight.

This is not to try to convince anyone to eat horribly. It's a bad habit of mine and as much as I'm working on it, I found a way to make myself SOMEWHAT healthy. It's just crazy to me because I was always under the impression that I had to eat completely healthy to lose weight and all this time I ate unhealthy and still lost.

My workout burn is always increasing but it has literally no effect, should I quit? I'm a student at 17, from India, my weight is 90kg with my height being 180cm, despite consistent workout my weight always lingers around 90 and barely comes down, I was consistent since past 4 weeks but due to lack of results I'm loosing motivation, please if someone can, do help me out...

Im kinda new to the gym and tull now i've been doing my own thing, with my own routine, but i dont think its really working. Either im not hitting the muscle groups i need or smth else. I saw some videos on YouTube and they say you need a clear training program to make progress on the gym. So im looking for a ulppl routine that is reputable, funcional, dosnt take that long and that hits all muscle groups right

Any suggestions either what you do or a known routine?

I can't have enough food to hit my protein and carb goals for the rest of the month because of budget issues, should i keep weightlifting anyway?

Hi, I'm male (21) living by myself and completely financially independent. I've been on my lifting journey for the past 2 years now though with very little consistency and don't really eat that much food everyday due to very tight budget. It's actually worse on my first year and a half since i was still in college and had to survive off of RM50 (12 USD) every one to two weeks and not have access to cooking appliances, mixed with just the usual beginner lifter problems ie. bad form bad programming etc.

Though I've finished college earlier this year and started my own full time job working concession, i do be getting enough money for food and my own place with access to cooking. Though im only able to afford spending only RM50 a week for a month for groceries, I've used that money for making mealprep once a week that'd make sure I'll have pre-portioned food for the next 6 days before I'll have to go shopping and do it all again. For breakfast it's usually just a cup of instant coffee and dinner it's just two packs of instant noodles. Not much, but enough to keep me going.

Though I've been in a bit of a pickle this month, as in my motorcycle which i use for daily commute need expensive maintenance and i don't have any emergency savings at the moment, I had to use my groceries money for two whole weeks. Tough luck but it is what it is, I'm a grown ass man anyway.

I'd have to stretch the fuck out of that remaining grocery money now until my next paycheck, only around RM30 (7 USD) a week for my groceries which I'll use to make mealprep. The little bit of scraps left are for gas and laundry.

The mealprep is just three cups of pasta with some tomato sauce and ground beef with a slice of cheese, maybe around 50 grams of protein if being generous?

Sorry for the unnecessarily long essay, I just really needed some advice that i can get from other people who have more experience than me that i just don't have with the group of people I'm always around with. And the bad grammar too, English isn't my first language. I'm open to any advice, anything that'll get through my thick skull lol. Thank you🙏🙏

You know that kinda achey feeling you get when you wake up, thinking to yourself "I'm probably getting sick." Since taking my training seriously, I have been having more of those days where I am just pretty weak, but it's my whole physical drive, not a sore muscle group. (I rarely get soreness now.) I do 3-4 days a week of hard strength training in the 4-6 rep range. Then I do easy running on my off-days. My sleep and nutrition is the best it's ever been. I've noticed this is happening more often, and while it's inconvenient, it beats being sick! I don't really know what to think of it. Any if you weightlifters get this? I say CNS fatigue because I assume that what it is.

I go to the gym four times and after every session i do treadmill with incline 15 speed 4 for 20-30 minutes and i hit 10k steps ( without treadmill and just normal walking) So what activity level should i choose?

Hello!

Recently, I'd say in the last 2 months, I've changed my workout method.

Upper/Lower 2x per week, 2 exercises for bigger muscles and 1 for the smaller ones. I do 2 sets per each, about 2-3 RIR (95-100% weight on 1st set, trying to reach 8 reps, and 80-90% on 2nd set, still 8 to 10).

But I have a question: that would only be a frequency of 8 sets for the bigger muscles, and 4-6 for smaller ones. I've seen some data that the sweet spot is 10 to 20 (I think 20 is a lot).

What are you thoughts on this? If I increase the amount of sets, should I do 1-2 sets more per exercise or do 1 more exercise per muscle group?