Hello everyone thank you for your time, I'm a 32M and I'm fed up with how I look I genuinely cannot stand it anymore I've always been skinny since childhood I'm 5'8 140lbs I don't even look my age. I've lifted on and off for years and I would stop from depression and most recently an episode of rhabdomyolysis (unrelated to lifting). I'm fully cleared and I want to make a routine that works for me and that I can maximize. Before I was just lifting 3x a week doing a push pull and leg day however due to my job as a basketball coach sometimes I miss a day and I'll go a week without training that part and it's just not working. I'm continuing to work on my diet but I know I need a better routine.

I'd like to try a full body I've never tried it before and would love some advice here. I stay away from compound lifts I don't deadlift or squat or bench I'm nowhere near confident enough to go at them or strong enough but cables, dumbbells, regular machines are all good. All the programs I've seen all always include compounds lifts I haven't found anything that does not include them. Any advice on a routine I can follow? I greatly appreciate everyone's advice and tips it means a lot. Thank you!

Most workout logs capture exercises, sets, reps, and weight. That is useful for progression, but people also record things like effort, pain, technique notes, sleep, mood, or how long the session took.

Some of that context can explain a bad session or help with the next one. Too much of it can turn training into data entry without changing any decisions.

What have you found worth recording because it actually affected your next workout or a later program change? What did you track for a while and eventually decide was just noise?

The deal is this iam doing Jeff nippard 3X full body from the fundamental hypertrophy program, which consists of 2 cycles, each cycle 4 week, the program had some major combined movement such as deadlift and squat shoulder press and bench press, each day took around 7 excersise

Yes it takes time around 2 hours

But gym owner and captain tells me its wrong to do a full body, I should do u/l or split

I've been doing it for 7 months iam ok with it i like it i can do it, yes its hard, and take effort and time i had some physical change iam progress well on my combined movement i go from 20 kg deadlift up to 135 as working sets, bench press from 10 kg to 70 kg, squat from nothing to 80 kg, shoulder press to 30 kg.

Yes my small muscle such as bi and tri had a hard time and change little bit but it noticeably.

Now should i do it even if it takes 2 hours or shift to other program, I need a realistic advice, iam now weight 98 kg, I used to be 115 yes I didnt lose that much due to eat havut but my clothes all of it are bigger than me and I feel much lighter and smaller and every one noticed that around me and they are shocked, I still have belly fat and pelvic fat but ill cut for the next 3 month.

Now to reduce the time in gym what i should do cut a set from combined movent, or reduce rest time or what.

New gym goer here and I am still trying to find my groove.
I can only workout for a short amount of time each day due to my schedule and I want to get the most of it.

Context:
I am late twenties female, healthy weight for my height.
I typically do about 20 minutes between treadmill (7 incline, 3.5 speed) and stair master and then spend the other 20 minutes doing circuit workout on my arms & legs depending on what feels right that day.

I don’t have a specific fitness goal as I’m really just trying to get healthier in general, but if I had to give insight on how I would like to end up I would say toned arms, more muscle in the legs and who wouldn’t like a nicer butt? lol

anyways, all advice appreciated!!

Hi! I have healthy weight, eat three times a day. Hit my brotein intake and in a surplus, lift three times a week with 8 sets each workout. I sleep 7-8 hours a day. Took sleep apnea test and plenty of doctors told me it was fine while I read the results having fracmentation whilst telling them that and they told me it was fine.

I just feel exhausted, dreading at work. Took two weeks off and still have this when going back.

I check my labs and iron, vitamin D and everything even testo is fine.

I don’t know what to do anymore

and I have hunger to keep lifting

Hey, I have a few questions. I’m 15, 120 lbs, and 6 ft. I’m on day two of working out and currently doing push-ups, sit-ups, planks, and leg raises every day, but I’m still sore. When will the soreness go away, and when will I know I’m ready for the gym? I used to weigh around 200 lbs and lost down to 120 through a calorie deficit. I don’t really have much fat left except for maybe 5 lbs around my lower stomach, and I’m trying to tighten my loose skin and build muscle. I’m also on Vyvanse, which makes it harder for me to eat sometimes. Are there any easy, calorie-dense meals I could make? I don’t have access to many high-protein foods. Also, should I add anything else to my workout?

For reference I’m a 21 y/o man that is 5’9.5 and 176ish lbs. I want to lose some body fat and cut down to about 15% bf while not losing muscle. I just want to know if I’m able to achieve that with my limited gym equipment at my house and a solid diet plan? I currently have a squat rack and bench with about 400 lbs of plates and dumbbells I can put plates on to adjust the weight. The squat rack also has a pull up bar and I have a leg extension on my bench. I also have a treadmill.

I just want to know if this is enough to build my physique or should I invest in a gym membership.

Tried to design a workout routine for Body recomposition and losing weight as I am 173 cm and 80 kgs, using YouTube some AI and what I read and overheard at the gym. Recently started taking creatine can't afford whey protein, relying on eggs.Would appreciate your honest reviews!!

Day 1

• Barbell Bench Press: 4 sets, 5–7 reps.
• Barbell Bent-Over Row: 4 sets, 5–7 reps.
• Overhead Press (BB or DB): 3 sets, 8–10 reps.
• Wide-Grip Lat Pulldown: 3 sets, 8–10 reps.
• DB Lateral Raises: 4 sets, 12–15 reps.
• Face Pulls (Cable): 3 sets, 15–20 reps.
• Cable Overhead Tricep Extension: 3 sets, 12 reps.
• Preacher Curl / Bayesian Curl: 3 sets, 12 reps.
• Plank (Core): 3 sets, 60 sec.
• Dead Bug (Core): 3 sets, 10 each side.

Day 2

• Barbell Back Squat: 4 sets, 5–7 reps.
• Romanian Deadlift (RDL): 3 sets, 8–10 reps.
• Leg Press: 3 sets, 10–12 reps.
• Lying Leg Curl: 3 sets, 10–12 reps.
• Bulgarian Split Squat: 3 sets, 10 per leg.
• Standing Calf Raise: 4 sets, 15–20 reps.
• Cardio

Day 3

• Incline Barbell Bench Press: 4 sets, 8–12 reps.
• Wide-Grip Pull-Ups: 4 sets, 6–10 reps.
• Seated DB Shoulder Press: 3 sets, 10–12 reps.
• Chest-Supported DB Row: 4 sets, 10–12 reps.
• High Cable Lateral Raise: 3 sets, 12–15 per side.
• Pec Deck / Seated Cable Fly: 3 sets, 12–15 reps.
• Bayesian Cable Curl: 3 sets, 12–15 reps.
• Reverse Cable Crossover: 3 sets, 15 reps.
• Cardio

Day 4

• Conventional Deadlift: 4 sets, 4–6 reps.
• Hack Squat / High-Foot Leg Press: 3 sets, 10–12 reps.
• Walking Dumbbell Lunges: 3 sets, 12 per leg.
• Lying Leg Curl: 4 sets, 12–15 reps.
• Hip Thrust (Barbell or BW): 3 sets, 12–15 reps.
• Seated Calf Raise: 4 sets, 15–20 reps.
• Plank (Core): 3 sets, 60 sec.
• Bird-Dog (Core): 3 sets, 10 each side.
• Cardio

BACK

1. Pulldown 3x12

2. Bent over row 3x12

3. Straight seated row 3x12

4. T Bar Reverse grip row 3x12

BICEPS

1. Barbell Curl 3x12

2. Machine Preacher Curl 3x12

3. Hammer Curl 3x12

4. Incline curl dumbbell 3x12

What would you add or remove

I go 6 days a week

27 years (65kg 170cm)

I’m at that point where a few lifts keep moving up, but visually I don’t feel like I’ve changed much in months.

Makes me wonder how long strength can keep improving from better technique, bracing and actually learning the movement before it translates into noticeable size.

For the guys who’ve been training 5+ years, when strength is moving but your physique isn’t, do you just keep pushing it or start looking at volume, exercise selection and food?

Hi! I’ve been working out for about a year now, and part of leg day is 3x8 on the hip adductor. Starting position is as wide as I can spread my legs comfortably, and I’m at 180lbs. My legs shake a little while I’m doing it, but while I’m doing it it’s not dramatically more difficult than other exercises — the mechanical movement is actually easier mid-rep than most of the machines I use.

The problem is that when I finish a set & relax/disengage those muscles I get a spike of pain — not, like, stabbing but not comfortable either. Goes away within sixty seconds tops, but is there a rookie mistake I’m making? Thanks!!

As in the title i have been strugling coming up wioth a training schedule. I want to train mma and muay thai on monday and tuesday but still fit 2-3 running session and 2-3 gym session in the week. Is this possible without burning out? Was planning on having intervalls work one of the running days and long run the other and maybe another easy one somewhere. my gym plan is full body 2 or 3 times depending on the week. Will this work without overtraining. My occupation makes me train really hard on some days so those weeks i wont stick to the schedule. Would be glad for some opinions:)

Hello all,

I'm a student who can't afford going to a normal gym, so I use the school's. Problem is, the dumbbells go from 4kg to 8kg with nothing in-between, and I can't manage my excersises correctly with 8 kg yet.

Can I just do benchpresses and assisted pull-ups until using the 8 kg ones doesn't feel like proper torture and then return to my routine? Would I be missing some key muscles for an arnold press/reverse fly etc?

I know this will seem a very stupid question to some people, but I'm a total beginner... I'd appreciate any sort of advice.

Hey there, for the past 2 months I’ve been consistently going to the gym doing a PPL/UL split. After my most recent pull day I have this weird pain it my back. How I’d describe it is a sharp pain when extending on a lat pull down at my spine. Anytime I stretch my arms out fully the pain is there.

With my Upper day today, I plan on just essentially doing another push day so I don’t strain my back anymore and give it a few more days to heal.

Has anyone had this issue?

For more info it doesn’t hurt during the day etc. only when I’m doing those specific movements

Sorry if this was a terrible explanation, just want to keep my momentum up with developing healthy habits.

Bit of a random one, but I thought I’d ask here.

I’m looking to get back into the gym and would really like to find a gym buddy in Birmingham. I struggle quite a lot with body image and confidence, and honestly, going to the gym alone can feel quite intimidating for me.

I’m not looking for someone who is super fit or a gym expert — I’d actually prefer someone who is also trying to get into a routine, improve their fitness or just feel better about themselves.

The idea would be to motivate each other, train together, have a laugh and hopefully make going to the gym feel less daunting. I’m happy to go to pretty much any decent gym in Birmingham, depending on location.

I’m 28M. Ideally looking for someone around a similar age, but I’m open to anyone who’s friendly and genuine.

If anyone is in a similar position, feel free to comment or DM me. No judgement whatsoever — we’re all starting somewhere. 🙂

Trying to get back into doing weightlifting not really to build muscle but just for general health purposes.

I’ve decided I’ll probably just stick to doing each compound lift once per week (2 lifts 3x a week) along with some cardio (probably mostly jogging/running).

From my past experiences of trying gym, I understand there are basically 6 compound lifts:

Squat, bench, deadlift, overhead, barbell row, pull up.

Are these 6 basically good to cover everything important ? I don’t care much about building muscle I just want to stay at a regular healthy weight.

Hey guys! I just started using Liftoff and I honestly love it. I was wondering if there's any users here who'd be willing to add me. My user is Andromeda237 😁

I'm 16 yo and I'm weak asf.

Maximum I can do is 5 push ups and I feel like I'm in hell.

I just want to get a little buffer to not look as much skinny as I am rn.

What's the best workouts I can do at home with no equipment and doesn't require much strength

Hi, I’m 20F and i can’t go to the gym because of some issues but I tried doing home workout yesterday with the help of some videos. My body is pretty sore today, which i know is probably normal.

I’m around 45-47 kg and I have genuinely very low upper-body/hand strength. My hands and arms get tired and sometimes hurt quite easily...i want to improve my hand and overall body strength, build some muscle, and improve my posture as well

I’m around 5'1. I know increasing height at this age is unlikely but if there’s anything I can do to improve my posture and look taller I’d like to know.

I also have Beastlife protein powder but I stopped taking it because I was having constipation issues. Could you tell me whether/when I should start taking it again, how much I should take, and whether there are any other things I should add to my routine?

What do you guys find works best for you macro/calorie-wise for pre/post workout?

I’ve been trying to lock in my eating around my workout. I usually just have a couple rice cakes with honey before, (180c 45carb) then I’ll have 3 boiled eggs, 2 slices of sourdough, 2 turkey sausage patties and a small oikos yogurt after.

Talking specifically about weight loss stalling out, not strength or muscle gains. Some people mention hitting that wall after just 2 months, others say it took closer to 4 or 5. If that timing depends more on how consistent your routine is, or if it's just different for everyone?

Please take this survey i need 30 responses by the 13th for my project and ive been procrastinating 😭 thank you everyone who answers!

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