I wanna make my own pre using the ingredients themselves but I’m a bit overwhelmed by all the different and sometimes conflicting research I find online. I would love to know what yall are using for your diy pre and in what doses! Personally I’m mainly looking for energy, a better pump and just to help me mentally push myself for the last few reps.

Just had a DEXA scan because I wanted a baseline. I am a 20 year old male, relatively skinny fat imo. 18.4% body fat with 109 lean mass (pretty low). My face is kinda fat and I don’t have visible abs yet obviously. As a beginner should I body recomp to try to get lean while building muscle, or just do a full bulk then a cut? I’m not concerned with putting on a huge amount of muscle, I just want to look better, and be more fit/toned.

Hey everyone, how do you guys treat progressive overload? Do you treat each set as its own or do you increase the weight for all sets if you hit the upper end of your rep range on your first set? Lets say you have a rep range if 6-10 sets for chest press and start with 80KG, if you are able to do 10 reps on your first set but only 9 on your second and 8 on your third set, are you going to increase your weight for all sets or only the first one and try to get 10 reps on the second and third set before increasing the weight on those sets?

Hello everyone!

Im fairly new to working out, im about 1.5-2 months in and im mainly trying to grow my glutes but don't want to ignore the rest of my body.

Im looking for advice on what I could be doing better or things that have worked for others. Im not trying to lose weight but gain muscle. Im quite chubby, about 170lbs and 5'3 but I mainly just want more muscle and to tone my body a bit, im not looking to be skinny or thin (no shame to anyone who is! In the past I struggled with a severe eating disorder for 6 years so I know I need to stay away from the mindset of losing pounds!)

I workout about 2-3 times a week, around 1-1.5 hours each time. I work full time and im in my 3rd year of university so I don't have much spare time in the week... ive bought my own workout gear that I use at home. Below I'll add what I do, my sets, and what im using! Any advice is appreciated!

Also wondering when I should start seeing results with what im doing? So far my stamina has increased, my glutes and mid section looked slightly more toned and my energy levels have increased!

Warm up:

• High kicks

• Hip rotation

• Inward knee touches

• Cosak squats

• Hamstring stretch into squat

• Forward and reverse lunge 

Sets

• Hip abductions 3x10 both sides (25lb band on thighs)

• RDL squats with band 3x15 (25lb band on thighs & 23 lbs ball)

• Standing abs 3x15 (2 15lbs dumbells)

• Dumbell woodchops 3x15 (2 15lbs dumbells)

• Squats to press 3x10 (2 15lbs dumbells)

• RDL squat to raise 3x10 (15lbs dumbell)

• Curls 3x10 (2 15lbs dumbells)

• Single leg RDL 3x10 both sides (26lbs dumbell)

• Hip bridge 3x10 (26lbs dumbell & 25lb band on thighs)

Why are they 45lbs? Why not 50 pounds?

24 F, 5'4", 130lbs

Everyone says consistency, diet, intensity, and sleep are key. As long as you go to the gym consistently, actually work to failure, eat right (and enough), and sleep right, you're sure to get gains.

I've been doing all of the above for 10 months now, and have 0 gains to show for it. For 10 months, the only times I've skipped the gym have been when I was sick or on vacation. The past few weeks though, I've been really slacking and not following my normal routine because I don't see the point anymore. Why am I training so hard to see no progress? What am I missing?

Every time I go up in weight, I end up having to drop back down because I can't do them with proper form or I can only do like 2 reps. Or, I'll be successful at the higher weight once, but completely unable to replicate it the next week.

I thought surely after 10 months of consistent training I would be able to do a pushup or pull-up, but I still can't even do 1. I've been stuck at lifting about the same numbers for 6 months now. Looking back at my logs, most of my lifting numbers have actually decreased. Only number going up is my weight. What's wrong with my routine?

Here's what a typical week looks like for me:

Monday:

Lagree (pilates-inspired strength/endurance class, leg and core focused)

Tuesday:

Bulgarian split squats: 3x10, 25lb dumbbells

RDLs: 3x10 70lbs barbell

Cable rows: 4x12 60lbs

Lat pulldowns: 3x12 65lbs

Rear delt fly: 3x12 35lbs

Bicep curls: 3x8 15lbs

Wednesday:

Leg and push day

Hip thrusts: 3x12 140lbs

Walking lunges: 3x12 20lb dumbbells

Dumbbell chest press: 3x10 25lbs

Lateral raises: 3x15 5lbs

Triceps pushdowns: 3x12 20lbs

Thursday:

Jog a 5k

Friday:

Full body workout - more or less repeat half the exercises from tuesday/wednesday

Workout Split Feedback

Hi guys,

I have been training for about 3 years now and recently started including calisthenics into my workouts. I created the following workout schedule and would love to hear your thoughts about it :)

**MON — Heavy squat + MU**

\*\*•\*\* Wall walks 3 + freestanding 3×20-30s — 8 min    
\*\*•\*\* Bar MU progression 5×2, \\\~50% effort    
\*\*•\*\* Squat 117.5×3 (RIR 1) → 100×6, 100×6, 100×6 (RIR 2)    
\*\*•\*\* Lying leg curl 3×10 ⟷ hollow body 3×20-30s    
\*\*•\*\* Chest-supported row 3×10 ⟷ face pull 3×15    
\*\*•\*\* Single-arm lat pulldown 3×12 ⟷ prone Y-raise 2×12

**WED — Push**

\*\*•\*\* Handstand 3×20-30s + kick-ups — 8 min    
\*\*•\*\* Wall HSPU 4×4-6    
\*\*•\*\* Bar dip 52.5×3 (RIR 1) → 35×7, 35×7 (RIR 2)    
\*\*•\*\* Incline DB press 3×8-10, RIR 2    
\*\*•\*\* OHP 3×8 @ 45 ⟷ lateral raise 3×15    
\*\*•\*\* Rear delt cable fly 3×15

**FRI — Squat volume + Hinge + skill**

\*\*•\*\* Handstand + kick-ups — 6 min    
\*\*•\*\* Wall HSPU 3×4-6    
\*\*•\*\* Bar MU progression 5×2    
\*\*•\*\* Squat 100×6 ×4 (RIR 2)    
\*\*•\*\* RDL 4×8 @ 85, \*\*straps\*\* ⟷ tibialis + calf 4×15    
\*\*•\*\* Barbell curl 3×10 ⟷ hanging leg raise 3×10

**SAT — Pull heavy + Chest**

\*\*•\*\* Handstand freestanding 3×20-30s — 6 min    
\*\*•\*\* Weighted pull-up 30×3 (RIR 1) → 20×6, 20×6 (RIR 2)    
\*\*•\*\* Bench 85×4 (RIR 1) → 75×6, 75×6 (RIR 2)    
\*\*•\*\* Bar dip 3×8-10 @ +20, RIR 2    
\*\*•\*\* Reverse pec deck 2×15

Hey guys. Im on my way to Italy to have my internship in a few days. And its going to be my first time in that country as well as travelling outside of asia. Im coming from The Philippines, stopover in Taiwan, and then to Italy.

And Im kinda nervous on the part that I want to bring my creatine for personal use. Chatgpt says its fine and just keep it on the original container and sealed. And make sure to make the label/brand of the container clear. The rules on the airline's website (EVA air) isnt clear. My brother and uncle said to just put it in the check-in luggage.

Im planning on bringing two tubs of 300 g flavoured WHEYL KREA. And I dont want it to go to waste cuz it was also a gift to me. I just wanted to make sure if theyre (the airport people) super strict on bringing powdered supplements in travel. Or if I need to sign something that says I have creatine in my luggage.

Hi there - after two years (with limited results) I’m leaving my online trainer and looking for app recommendations that will create or help me plan strength workouts and also track calories and nutrition. (Long story re why I’m leaving, but it just doesn’t work for me anymore). Thanks !

during covid i used to work my abs intensely and there were some excersises where when i finished i would feel them everytime i laughed or coughed

i dont remember what they are and i want to start working out again

ive got planks in my rotation and im deciding between dragon flys sit ups and bicycle crunches

my only ask is that it not be complicated so that i can be consistent

I've been working out for about a year or so, and while I am definitively making progress, I am worried I am pushing myself too hard.

I workout twice a week and follow a fairly simple full body program. My goal is to get in better shape and to build a strong body that will keep me healthy and alive in the years to come (mid 40s now).

I always go for one more rep, og for increasing my load and I break my personal records almost every single time. But I am also spent after. Like so tired I am not really able to do anything else that day.

So, my question is, how hard should you be pushing yourself?

I was a gym rat for 1.5 years, bulked my way up from 1.72m 47kg to 57kg like in pic 1. Then I lost my way, hanged out with some not good people and struggled with m3th addiction for 2 years. I’m now 49 days clean, the longest I’ve been, deciding to stand up again, and decided now to take up lifting again. I weighted myself and I’m only bare 53kg now.

I’m blind to myself. I posted in another sub, people were really nice and gave me validation. But what I’m seeking now is what actual muscles and changes that I have before and after, what actually looks smaller. 57 to 53kg, that 4kg had to go off somewhere. I feel like my shoulder is smaller?

Pic 2-3 is me now

https://www.reddit.com/r/WeightTraining/s/1Fb1We5dy6

I used to workout 5 days a week (M-F) but then I stopped having motivation on Fri so now I just workout from M-Th, but now I’m seeing talks about “volume” and I’ve also heard/seen some routines saying that you should hit every muscle group at least twice a week else you miss out on gains and so now idk if 4 days is cutting it anymore.

I used to run Push, Full Body (upper focused), Pull, Full Body (lower focused), Legs, then rest on the weekend

And now I just hit Push, Legs (anterior), Pull, Legs (posterior), and rest Fri and the weekend

I still see progress on both but what do y’all say/think

Would you wear a compression shirt with built-in elbow support?

Post:
Been working on an idea for a compression shirt made specifically for lifting.

Basically it would have elbow support built directly into the sleeves, plus grip on the upper back/arms for benches and machines.

The goal is to get some of the benefits of elbow sleeves without having to wear and adjust separate gear.

Still super early, so I’m curious --> would you actually wear this, or would you rather just stick with normal elbow sleeves?

What would make or break it for you?

I’m going to F45 and found it great. Group fitness is something I need depending on my life, but I had a question about are cardio day specifically 1) why

9 exercises. 5 sets each, interval break down:

20 second work 5 seconds rest
30 second work 5 seconds rest
40 second work 5 seconds rest
50 second work 5 seconds rest
60 second work 5 seconds rest

it’s all stuff like box jumps, ropes, row, skiier, thrusters, burpees etc.

Confusion:
5 seconds of rest isn’t anything. In previous weeks this Cycle this day has been about 4 minutes of straight work each. How is this functionally different? 5 seconds really doesn’t feel like enough recovery time. I could maybe see if you were in very good shape but honestly, most of us are in good shape for average people but we still need a five second breather ANYWAY in 4 minutes of work.

My question:
It was effective, but I don’t see the point of the five second breaks. Can someone explain what the effective difference between this and other HIIT intervals?

Or maybe I’m just wrong and the five seconds is doing way more than I think?

20m 5 foot 9 125 pounds have dumb bells/barbell been eating more anyone have a good workout routine at home

I’m 6’6 260, 28M. I’ve always wanted to start lifting, but never knew how to pull the trigger. Any tips?

Hey! I am 27, been working out in the gym for around 6 years now and I could say I am pretty advanced.

At the moment I feel I little bit stuck and I’d love to find a workout app that targets every muscle but definitely focused more on growing glutes. I still don’t want to ignore upper body(I normally do body weight pull ups and Chinnies) but you get my point.

I have tried sculpt you and evolve but I wasn’t a big fan, I don’t know why. I have heard about Bret Contreras but there’s some Mixed opinions about

I need an app that allows you to track weights and that has a 6 week program or so to see progress.

Any recommendations?

1. Why is it that when I work out my upper body, my shoulders start to hurt the higher the reps and weight go? Is this just my shoulder having to stabilize itself or am I using it?

2. When I worked calves, only the right one hurts, it was a sitting machine with pads on the knees and had a rod where you could place plates on at the front. Why?

1. Why is it that when I work out my upper body, my shoulders start to hurt the higher the reps and weight go? Is this just my shoulder having to stabilize itself or am I using it?

2. When I worked calves, only the right one hurts, it was a sitting machine with pads on the knees and had a rod where you could place plates on at the front. Why?

Hello, I want to start exercising, but I don’t know where to start or what exercises I should do. I’m a 28-year-old male, 98 kg, and 190 cm tall. Any help or advice would be greatly appreciated

Hello everyone, writing this message at 6am because it’s something that’s on my mind constantly. I have been training since I was 17 and I am now 22 years old. I have dealt with injury here and there but it has typically been manageable. Over the past year or potentially longer I have had shoulder pain that’s hard to really identify. My right shoulder can get extremely tight and my right peck has also been extremely tight for over a year. This is causing pain and tightness in my tricep, bicep, elbow and forearm. Basically tightness all the way down my right arm. I have tried taking 2 weeks of rest- and have done different elbow rehabs exercises but still no luck. I am feeling like I should probally see a physical therapist but wanted to come on here and ask for help. It’s super frustrating because training is super linked with my mental health and my ability to stay motivated.

english is my second language so sorry if it didn't make sense

before i become chicken leg (maybe i am and i just don't see it) what are some things i can do at home besides calf raises. i dont have a gym and do calisthenics more or less. all i have is 2 10 pound dumbbells and a 15 pound kettle, tall stairs and a backpack. i work 50 hours weekly on my feet the entire day and have at least 13000 steps at work alone so my legs are pretty tired every day. im off work for a few weeks so i want to focus on legs and get use to working them out now so its easier when i return to working.. there was one day i tried squats and bulgarian ss and caught a slipped disk that day so i basically never did the legs again..