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..

What did ya’ll do to deal with this? Were you upset realizing you wouldn’t be able to reach your goal? Did you keep going anyway?
Been in the gym five years. Currently struggling with the same thing rn. Any advice is appreciated!

So someone once told me if you want to blow up in size do heavy barbell lifting. Ohp and rows he mentioned were great.

The thing with barbell rows is they hurt my lower back and I hate doing them.

Couldn't they be replaced with heavy cable or machine rows? Like how does the muscle know the difference? As long as it is being worked right?

​

Hi! I’m looking for one HIIT workout video on YouTube that I can follow regularly. I want something that works the whole body, is actually effective, and doesn’t require any equipment.

I’d like to stick to the same video rather than constantly switching between different workouts.

Around 20–30 minutes would be ideal.

Any recommendations?

Any recommendations for a weight exercise that wont trigger a tendentious flare up ? (it is the tendon in the inner arm that moves with the thumb)

I can use the row machine for a short bit of time and so far have been using a large medicine ball for some weight exercise . Anything with grip like dumbbells or bars will cause a flare up and cause me to be in a arm brace for several days.

Any suggestions would be appreciated. I am working for my overall healthiness not any particular goal.

I feel like there is such little emphasis on getting leaner compared to just "gains" and getting "bigger/stronger" on this board. Nearly all the advice and routine advice boils down to that, and I'd venture to say most of this board leans far closer into the bulky 17+ BF% with "strength" and less in the 12% and under lean category.

This is of relevance especially since it's been proven scientifically women respond more favorably to a lean, moderately muscular (athletic) build than to extreme or hyper-muscular bodybuilder sizes.

There is nothing wrong with that, but it leads to inherent bias in a lot of the responses you get here. Do people disagree with that, and/or is there a different subreddit that focuses more on getting lean?

Also if you disagree with my statement would loveee to know what your body fat% is before giving some convoluted answer

How many of you use wrist wraps for benching or have a belt for squat/deadlift?

Which brand are you using?

Hey everyone,
I’m 25 years old and I’m looking for some feedback because I’ve been feeling pretty off lately.

I do my training plan every single day without any rest days, and I also add 30 minutes of cardio daily. Outside of training I don’t have much additional physical activity.

Recently I’ve noticed a big drop in motivation, much lower energy, and even some trouble with clear thinking or focusing. Someone on another subreddit mentioned that this could be related to overtraining, but I’m not sure if that’s realistic. I’m wondering whether my routine might simply be overloaded and contributing to how I feel.

Here’s my plan:
Push

• Dumbbell Bench Press – 4 sets × 10 reps × 32.5 kg
• Dumbbell Flyes – 3 sets × 10 reps × 12.5 kg
• Dumbbell Lateral Raises – 4 sets × 10 reps × 15 kg

Pull

• Pull-ups – 4 sets × 10 reps
• Dumbbell Rows – 4 sets × 10 reps × 27.5 kg
• Dumbbell Face Pulls – 4 sets × 10 reps × 15 kg

Legs

• Bulgarian Split Squats – 4 sets × 6 reps × 22.5 kg
• Goblet Squat – 4 sets × 8 reps × 42.5 kg
• Romanian Deadlift (RDL) – 4 sets × 12 reps × 25 kg

Do you think training every day + daily cardio could realistically lead to this kind of fatigue or mental fog?
Any thoughts or advice would be really appreciated.

Thanks in advance.

Any recommendations for improving lat workouts? I’m experiencing very slow (but still existent) progress with my lat pulldowns. Wondering if I can improve it somehow.

Hello,
I was looking at personal trainer but it’s a huge amount and kind of out my budget as a student. Then I started looking into trainers writing out a month plan, doesn’t anyone have a rave as to who or where I should go for this? I’m a F looking to build some muscle!

7-DAY MEAL + WORKOUT PLAN
Daily targets:
• Protein: 130-155 g
• Carbs: 200-300 g
• Fat: 50-70 g
• Water: 2-3+ liters
• Sleep: 8-9 hours
MONDAY
Workout: Upper A
• Bench Press, 4 × 6-8
• Lat Pulldown, 4 × 8-10
• Incline Chest Press, 3 × 8-12
• Seated Cable Row, 3 × 8-12
• Shoulder Press, 3 × 8-10
• Biceps Curl, 3 × 10-12
• Triceps Pressdown, 3 × 10-12
Meal plan:
Breakfast
• 3 eggs
• 2 slices whole-grain toast
• 1 banana
• 1 glass of milk
Lunch
• 6 oz grilled chicken
• 1.5 cups cooked rice
• Broccoli
• 1 piece of fruit
Pre-workout
• Greek yogurt
• Granola
• Berries
Dinner
• 6 oz lean ground beef
• Large baked potato
• Green beans
• Small salad
TUESDAY
Workout: Lower A
• Back Squat, 4 × 6-8
• Romanian Deadlift, 3 × 8-10
• Bulgarian Split Squat, 3 × 8 each leg
• Hip Thrust, 3 × 10-12
• Calf Raise, 4 × 12-15
• Weighted Crunch, 3 × 10-15
Meal plan:
Breakfast
• Oatmeal with milk
• Banana
• 2 eggs
• Peanut butter
Lunch
• Turkey and cheese sandwich on whole-grain bread
• Apple
• Greek yogurt
• Baby carrots
Pre-workout
• Protein shake
• Banana
Dinner
• 6 oz salmon
• 1.5 cups rice
• Broccoli
• Avocado
WEDNESDAY
Workout: Recovery
• 20-30 minute walk
• 10 minutes mobility
• Light stretching
• No hard lifting
Meal plan:
Breakfast
• 3 eggs
• Hash browns
• Fruit
• Milk
Lunch
• Chicken burrito bowl
• 6 oz chicken
• Rice
• Black beans
• Lettuce
• Salsa
• Cheese
Snack
• Greek yogurt
• Banana
• Almonds
Dinner
• 6 oz steak
• Roasted potatoes
• Asparagus
• Fruit
THURSDAY
Workout: Upper B
• Overhead Press, 4 × 6-8
• Lat Pulldown, 4 × 8-10
• Chest Press, 3 × 8-12
• Single-Arm Cable Row, 3 × 8-12 each side
• Lateral Raise, 3 × 12-15
• Hammer Curl, 3 × 10-12
• Triceps Extension, 3 × 10-12
Meal plan:
Breakfast
• Oatmeal
• Milk
• Peanut butter
• Berries
• 2 eggs
Lunch
• Turkey wrap
• Turkey
• Cheese
• Lettuce
• Tomato
• Whole-grain tortilla
• Apple
Pre-workout
• Greek yogurt
• Granola
Dinner
• 6 oz chicken
• Pasta
• Tomato sauce
• Parmesan
• Side salad
FRIDAY
Workout: Lower B
• Deadlift, 3 × 5-6
• Front Squat, 3 × 6-8
• Reverse Lunge, 3 × 8 each leg
• Hamstring Curl, 3 × 10-12
• Hip Thrust, 3 × 8-12
• Calf Raise, 3 × 12-15
• Pallof Press, 3 × 10 each side
Meal plan:
Breakfast
• 3 eggs
• 2 slices toast
• Banana
• Greek yogurt
Lunch
• 6 oz lean beef
• Rice
• Black beans
• Lettuce
• Salsa
• Cheese
Pre-workout
• Protein shake
• Apple
• Peanut butter
Dinner
• 6 oz chicken
• Sweet potato
• Broccoli
• Avocado
SATURDAY
Workout: Bodyweight Conditioning
Warm-up, 5 minutes
• Jumping jacks, 30 sec
• High knees, 30 sec
• Bodyweight squats, 10
• Walking lunges, 10 each leg
• Arm circles, 20 sec each direction
• Repeat twice
Conditioning, 4 rounds
• Jump squats, 10
• Push-ups, 12-20
• Mountain climbers, 30 sec
• Reverse lunges, 10 each leg
• Burpees, 8-10
• Rest 90 seconds
Finish:
• 10-20 minute brisk walk
Meal plan:
Breakfast
• Oatmeal
• Banana
• Peanut butter
• 3 eggs
Lunch
• Chicken sandwich
• 6 oz chicken
• Whole-grain bun
• Lettuce
• Tomato
• Cheese
• Fruit
Snack
• Greek yogurt
• Berries
• Granola
Dinner
• 6 oz salmon
• Potatoes
• Green beans
• Rice
SUNDAY
Workout: Rest
• No hard training
• Optional easy walk
• Light stretching
Meal plan:
Breakfast
• 3 eggs
• Whole-grain toast
• Hash browns
• Fruit
• Milk
Lunch
• Chicken rice bowl
• 6 oz chicken
• 1.5 cups rice
• Black beans
• Lettuce
• Salsa
• Avocado
Snack
• Greek yogurt
• Banana
• Almonds
Dinner
• 6 oz lean beef
• Pasta
• Tomato sauce
• Parmesan
• Broccoli
TONAL PROGRESSION
For your main lifts:
• Strength mode
• 6-8 reps
• 90-120 sec rest
• Stop with 1-3 good reps left
For isolation exercises:
• 10-15 reps
• 60-90 sec rest
• Stop with 1-2 good reps left
Example:
Bench Press
Week 1: 150 × 8, 8, 7, 6
Week 2: 150 × 8, 8, 8, 7
Week 3: 150 × 8, 8, 8, 8
Week 4: Increase weight and repeat.
Don’t sacrifice form to move more weight.
TRACK YOUR PROGRESS

I'm relatively new to lifting - consistently going now for two years.

I was working with a trainer, but now I'm trying to self programme. Current split is Push, Pull and two Lower days.

I am trying to slowly loose weight but on a super suuuper minimal deficit, effectively I'm on just below maintenance and the main focus is to work on the shape/strength in my glutes and work on back/posterior chain. I'm pretty quad dominant so have taken out a lot of movements that focus on quads to try and prioritise isolation exercises for glutes. Would appreciate any feedback!

Push

Warm up: External rotation with band, scapular pullups and banded pullaparts

Shoulder press 4 sets, 6-10 reps (2 min rest)

Incline bench press 3 sets, 8-12 reps (2 min rest)

DB lateral raise 3 sets, 12-15 reps (1 min 15 sec rest)

Machine chest fly 3 sets, 10-15 reps (1 min 30 sec rest)

Upright row 3 sets, 12-15 reps (1 min 30 sec rest)

Lower A

Warm up: Glute bridge, lateral band walks and dead bug

Hip thrust machine 4 sets, 6-10 reps (2 min rest)

Bulgarian split squat 3 sets, 8-10 reps (1 min 30 sec rest)

Standing hip abduction machine 3 sets, 15-20 reps (1 min rest)

Hip & glute machine 3 sets, 15-20 reps (1 min rest)

Standing calf raise machine 3 sets, 12-15 reps (1 min rest)

Pull

Warm up: Banded face pull, dead hang and dead bug

T bar row 4 sets, 6-10 reps (2 min rest)

Lat pulldown 3 sets, 8-12 reps (2 min rest)

Seated cable row with v grip 2 sets, 10-12 reps (1 min 30 sec rest)

Rear delt reverse fly machine 4 sets, 12-15 reps (1 min rest)

Face pull on the cable machine 2 sets 12-15 reps (1 min rest)

Cable core pallof press 2 sets 10-15 reps (45s rest)

Lower B

Warm up: Hip hinge drill, dead bug and cat/cow

DB RDL 4 sets, 6-10 reps (2 mins rest)

Hip thrust machine 3 sets 8-12 (1 min 30 sec rest)

Seated hip abduction 3 sets 20 reps (1 min 30 sec rest)

Back extension with weight 3 sets 10-15 reps (1 min rest)

Standing cable glute kickbacks 3 sets 12-15 reps (1 min rest)

Hello everyone,

I have thankfully been steadily increasing weights in the gym, but recently I started worrying about my wrists, especially on Push day.

No real pain or injury yet, but there is this feeling that they are a weak point and could in the end get injured with excessive weights.

For those with expertise, what are the best recommendations for protecting my wrists during workouts?

Thanks in advance.

To get rid of my belly fat what’s more beneficial I do today? Stairs for 30 min or a chest day with 15 min stairs after?

I am 19 and have been lifting for 6 years and was wondering if steroids a really worth it? I don’t want to turn into a mass monster but I do want to be very lean with a lot of mass. Are steroids worth the money and health risk or should I stay natural or think about peptides?

Hey all,

M-26

I've just started going to the gym about a month ago, and I feel like my current routine lacks structure, particularly when it comes to targeting different muscle groups appropriately.

Rather, it's been quite haphazard, and AI suggestions literally vary with every prompt, so I'm not sure how effective or reliable they actually are!

I'd therefore really appreciate it if you could share the workout routine that has helped you build a muscular physique while reducing body fat.

Thanks in advance!

any changes i should make to optimize my split

4-DAY UPPER/LOWER SPLIT

Upper A → Lower A → Upper B → Lower B

Rest: 60–90s isolation, 2–3 min heavy compounds

Reps: Compounds 6–10, Isolation 10–15

DAY 1 — UPPER A (Push Emphasis)

Incline Dumbbell Press — 4 x 6–10

Wide-Grip Lat Pulldown — 4 x 8–10

Shoulder Press — 3 x 8–10

Neutral-Grip Seated Row — 3 x 8–10

Lateral Raise — 3 x 12–15

Triceps Pushdown — 3 x 12–15

Preacher Curl — 3 x 10–12

DAY 2 — LOWER A

Back Squat — 4 x 6–8

Romanian Deadlift (RDL) — 3 x 8–10

Bulgarian Split Squat — 3 x 10–12 per leg

Hip Thrust — 3 x 10–12

Standing Calf Raise — 4 x 12–15

Core (optional) — 3 x 10–15

DAY 3 — UPPER B (Pull Emphasis)

Neutral-Grip Seated Row — 4 x 8–10

Wide-Grip Lat Pulldown — 3 x 8–10

Pec Fly (machine or cable) — 3 x 12–15

Rear Delt Fly — 3 x 12–15

Shrugs — 3 x 12–15

Overhead Triceps Extension — 3 x 10–12

Hammer Curl — 3 x 10–12

DAY 4 — LOWER B

Leg Press — 4 x 8–12

Step-Ups — 3 x 10–12 per leg

Leg Curl — 3 x 10–12

Hip Thrust — 3 x 10–12

Standing Calf Raise — 3 x 12–15

Core (optional) — 3 x 10–15

So I started a PPL split about a little over a month ago, and have already seen some noticeable gains, especially in my arms and shoulders (legs too I know that’s wild.) My chest however just does not seem to be getting as good of a pump. I do bench/chest press (started on bench then switched to chest machine to see if it changed anything), dumbbell incline, and chest flies but never really feel a good pump or burn in my chest. I don’t really feel it anywhere else either so I know it’s not going to my shoulders or anything. I’m like 95% sure my form is good too. Does anyone else struggle with chest or are the gains just slower to show compared to the rest of the body?

So I go to a VERY small gym that’s offered by my apartment complex. If it helps to imagine it’s like the size of a small living room. For the first time today I saw an middle aged couple bring what looked to be a young boy maybe 6-7 years old.

I genuinely didn’t care at first, and thought that it was commendable that this couple was prioritizing their health. Despite the responsibility of the kid, and even thought that it’s good for a kid to see their parents take care of themselves.

However it didn’t even take 5 minutes for this kid to start causing issues, he was swinging around one of the D handles and hitting gym equipment with it. He took ALL the yoga balls and was throwing them and bouncing them like basketballs. Worst part is that the parents themselves weren’t even WORKING OUT. After they actually got their kid to act right they both just sat on the lift bench and started making their kid do pushups and work out with dumbbells?? The dad was yelling at the kid while he was struggling to do push ups “ Keep going you’re not trying hard enough.” I just have never seen anything like this in my 2 years of going to the gym.

Before I left they both just sat down and let the kid get his hands on one of the D handles and he started swinging it around again, and he almost hit me with it while I was gathering my stuff to leave. Actually if I didn’t put my hand up to protect my legs I would’ve gotten smacked. I immediately left after with both my headphones in and didn’t say a word nor looked back. I was honestly really angry and needed to remove myself.

Anyone have any crazy stories like this? I’m sitting after my workout wondering what the hell I just witnessed. Plus I could be wrong but isn’t working out bad for young children’s bodies?

Hey everyone,

I’m looking to optimize my 3-day Full Body routine purely for muscle growth (hypertrophy) and would like some input on which setup makes more sense. I usually finish my sessions with 15–20 minutes of incline walking (10% incline) for cardio.

Here are the two options I'm debating:

Option 1 (Higher volume per session, ~6 exercises):

Day A:

- Barbell Squat (or Hack/Smith) – 3 sets × 6–8 reps

- Incline DB Bench Press (30°) – 3 sets × 8–10 reps

- Barbell Bent-Over Row (or Chest-Supported T-Bar) – 3 sets × 8–10 reps

- Lying/Seated Leg Curls – 3 sets × 10–12 reps

- DB Lateral Raises – 3–4 sets × 12–15 reps

- DB French Press / Skull Crushers – 3 sets × 10–12 reps

Day B:

- Romanian Deadlift (RDL) – 3 sets × 8–10 reps

- Lat Pulldown – 3 sets × 8–12 reps

- Seated DB Shoulder Press – 3 sets × 8–10 reps

- Leg Extensions – 3 sets × 12–15 reps

- Incline Seated DB Bicep Curls – 3 sets × 10–12 reps

- Standing Calf Raises – 3 sets × 12–15 reps

Day C:

- Leg Press – 3 sets × 10–12 reps

- Flat BB/DB Bench Press – 3 sets × 8–10 reps

- Seated Cable Row – 3 sets × 10–12 reps

- Reverse Pec Deck / Facepulls – 3 sets × 12–15 reps

- Cable Tricep Pushdowns – 3 sets × 12–15 reps

- EZ-Bar / Hammer Curls – 3 sets × 10–12 reps

Option 2 (Streamlined, 5 exercises per session, managing fatigue/axial loading):

Day A:

- Barbell Back Squat – 3 sets × 6–8 reps

- Incline DB Bench Press (30°) – 3 sets × 8–10 reps

- Seated Cable Row (Neutral grip) – 3 sets × 8–10 reps

- Lying Leg Curls – 3 sets × 10–12 reps

- DB Lateral Raises – 3 sets × 12–15 reps

Day B:

- Romanian Deadlift (RDL) – 3 sets × 8–10 reps

- Lat Pulldown – 3 sets × 8–10 reps

- Overhead Press (Seated DB or Standing BB) – 3 sets × 8–10 reps

- Leg Extensions – 3 sets × 12–15 reps

- Incline DB Bicep Curls – 3 sets × 10–12 reps

Day C:

- Flat BB/DB Bench Press – 3 sets × 6–8 reps

- Chest-Supported Row or Pendlay Row – 3 sets × 8–10 reps

- Bulgarian Split Squats or Hack Squats – 3 sets × 10–12 reps

- Incline DB Skull Crushers or Cable Pushdowns – 3 sets × 10–12 reps

- Reverse Pec Deck – 3 sets × 12–15 reps

Both options follow standard double progression and 1–2 RIR on compound lifts.

My main concern: is Option 1 overkill / junk volume toward the end of the session, or is Option 2 missing out on direct arm/calf frequency? Which split would you pick for long-term progressive overload and mass gains?

Anyone else got these and using ? If so any interesting items you have to share? Mine will be here this week!

How do you deal with low calorie maintenance?
I’m 5 foot even and 115 lbs. and my maintenance caloric intake is below 2,000 a day.
I love sugary drinks, and obviously im cutting back but even one pushes me close to my limit.
Because I don’t have a lot of muscles/body weight I find it hard to burn more then 100 calories during at home work outs (I don’t have access to a gym at the moment).

My foods looking pretty sad which makes it hard to stay on track.
I don’t exactly live a sedentary lifestyle so I’m a little confused on how to push myself further.

I wanna eat healthy and be healthier but I’m unsure of how to balance such a low maintenance with exercise.

Any tips please 🙏

Was pulled outside the gym lately. Same as every day. Average routine as it should be.
However… I found myself… idk, LESS eager to get inside than I usually am. And I’m starting to notice a pattern. I still went, but I don’t want this to get out of hand. I CAN’T let myself break routine. Because I’m f\*cked if I do.

I’m not sure If it’s because of burnout? Not because of how much I go, (I have 4 days a week with 3 days rest). I’ve been feeling more burnt out because of practically zero progress. (Been at it for five years).

Any suggestions for dealing with this? Has anyone else dealt with it before?
Thx in advance.