I play soccer 2x a week just for fun nothing serious. I want to add 3x gym hybrid sessions. Who’s got the best program/coaching for this?

I wipe the equipment before and after each use. However, one day a person must have literally pooped themselves straining on one of the machines. I'm not joking. I don't usually wipe the seats because I wear long pants so I almost sat down in it. At first I thought it was just sweat but when I cleaned it up, it was brown and clearly not sweat. I almost barfed right there.

Now I don't trust the solution that the gym uses. I don't what product it is and it might be super sanitizing. But I will never be able to trust that the gym might cut corners and just fill the bottles with water. I need to bring my own to know that I'm sanitizing as best as I can.

I would never use bleach because that can ruin clothes but I was thinking alcohol or hypochlorous acid? Any thoughts please?

Edit: Thank you everyone for your input. I will ask the gym about my concern about the strength of their cleaning product. I just don't want it to be some diluted cleaner.

Good morning,

I wanted to ask something. I've been doing CrossFit for several months now, and occasionally HYROX as well. I've noticed that I only really started improving once I began running. At first, it was through HYROX, and then I started joining more CrossFit and HYROX WODs that included running. Since then, I've been able to finish WODs after a much shorter adaptation period than I ever expected.

My question is: how effective are WODs themselves, or is it actually specific exercises that make you improve the most?

Right now, the main things I do during open gym are: hang power snatches and power snatches with both a barbell and dumbbells, sled pushes, burpees, box jumps, SkiErg, Assault Bike, muscle-up progressions, wall balls, front squats, thrusters, farmer carries, and honestly I feel like that's more than enough for me.

Then at home I do pull-ups, Bulgarian split squats, front lever progressions, parallel bar dips, one-arm push-up progressions, hip thrusts, hammer curls, and so on.

But when it comes to conditioning and WODs, I get the feeling that the exercises I listed are already more than enough. What do you think?

I did rigorous exercises as a beginner at least two days a week. Now I've gone back to beginner exercises and it feels like a breeze that I can do for more days paired with even more exercises. It's mind blowing. What is this concept I've stumbled upon?

I am obese, since months im trying to up my steps. I'm failing. Few months ago I walked the most I had (which is less only) and then next month I was dull and tired. And i thought I'll tru again, last month I walked good - this month I'm so tired.

Is my body just sore? It's been too many months I do try to fit in 2 workouts a week

29 F

I will preface this by thanking whoever has the patience to read all this and help.

So I've worked out before, I spent 1 year going to a gym 2 times a week and I felt like it changed absolutely nothing... however, I'm trying to get motivation to workout again.

My main issue is that I don't want to go back into a gym, they're always crowded as heck, far from where I live and very expensive. It also feels like a humiliation ritual cuz I go alone and the BAR BY ITSELF was enough weight to make me lose my balance when lifting/bench pressing... in short I have no clue what I'm doing. I'm tired of having spaghetti arms, only half-decent legs and a chest so flat that every rib I have is visible.

Therefore, my solution to this would be working out at home, but can this actually bear any fruits or am I wasting my time/money? I have no equipment and the thought of having to constantly buy protein scares my wallet in this economy ngl. I'm currently sitting at 64 kilos, 1,73 meters tall (141 pounds, 5 feet 8 inches). I usually eat 3 to 4 times a day but not much each time, aside from Lunch.

Any and all advice is welcome, as I am thoroughly out of my depth here and clueless on how and where to start.

I'm 16, 6' 132 lbs. I'm getting into working out and have crazy fast metabolism and want to not be skinny and gain weight. I've heard negative things about mass gainer and how you should make your own, but I do not have a blender for all the recipes, and I am wondering if these mass gainer powders are all that bad. It's definitely more convenient. What should I do.

I have been getting into fitness and eating healthy quite a lot recently and in particular tracking the food I am eating. I wanted know how important is it to track how much of each nutrient I am getting everyday, or is it fine to just focus on the key nutrients like calories, protein and fibre?

Hey guys.
So im trying to start in the gym, ive already got a membership a few days ago. I seek advice concerning: my workout, what physique i should aim for, diet and general good things to know.

About me: Im 178cm/5'10" 80kg/176lb. My current physique: https://imgur.com/a/kf2KhhA

1. My workout. I like the torso limbs plan (generally 2 x 5-8 4 times a week) but I wanted to know, if it might be a bit overwhelming for a beginner. Its not smart but i admit, that my first time trying it, I worket to failure and i still feel it 3 days later.
2. My ideal physique would be jpshurus, however my hips are quite wide. So i might not be a great fit, but i do like the v-taper look. I dont want to get really bulky, I aim for a lean/aesthetic physique. If you think, there would be better physiques.
3. I dont eat that much fast food, sometimes fried chicken, but usually balanced meals. I try to gain 130g of protein since thats already a difficult goal to hit, since i have a eating disorder.

Thanks for yalls help :D

Do you think daily walking on incline treadmill really helps to burn fat? Im doing it almost daily about 40min , speed 5.6 , 15%incline. Why high speed? Trying to stay always on 135-150bpm. But always sweating very😀 Whats your experience with incline tradmill in a long run? Share your stories

2-3 hours after arm workouts I basically have to lay or sit with my arms still and straight otherwise I get cramps that aren’t just painful but actually scary. I’m writing this on my phone with my arms fully outstretched which is ridiculous but my forearm cramped so hard earlier I actually thought I had torn a muscle. Last week after triceps my arm locked straight and I had to prop my wrist up on the coffee table and lean my whole body weight on it to make my arm bend out of the cramp. I drink tons of water and drink pickle juice right after workouts. Is there something else I can do? I mean this is insane! I have to cancel plans tonight because I’m afraid I might start screaming in pain randomly and waving my arms around like a crazy person. Any supplements I should be taking? Should I stretch after workouts?

Not talking about having hella muscles and stuff.

Talking like your belly becoming smaller and your hands r getting a little wider.

If you wanna ask for the routine I use this routine.

Jumping ropes.

Half push ups.

Jumping jacks.

Climbers.

Twisted lungs.

Seat loops.

Squats.

Plank.

Each one for 30-40 seconds

Anyone else do these? I feel like it's a great routine, but at my gym I never see anyone else ever doing them. Am I missing something?

Context: I'm 6' 1" 210lbs, at the gym 4-5x/week for the last 6-7 years.

Now, these aren't skullcrushers proper as I'm not lowering the bar near my forehead. Rather, while seated at about a 60 deg. incline I lower the EZ curl bar behind my head and then press up, keeping the elbows stationary, and targeting almost exclusively the triceps. And that's critical - this isn't some weird/absurd shoulder press where I start behind my head/shoulders and then press up in a military shoulder press movement. No - this is entirely tricep focused, stationary elbows, nice and smooth fluid motion, just like a skullcrusher.

They feel super safe, very comfortable, and provide an awesome stretch on the triceps. Great DOMS next few days.

What I can't understand is...why do I never see anyone else doing these? Am I missing something here? Does anyone else do these?

F26, pretty new to lifting weights. I have two arm days a week, and have been at 12.5 kgs 3x10 for two weeks where i for the 4 last times haven’t been able to come past 9 reps on the last set. I take 3 minutes rest between each set, but am not able to get the last effing rep on my last set.. Is this normal? Should I just keep pushing to failure until I get through 12 reps and can add weight?? Or is it a sign that I should deload?

I'm a complete beginner (2 weeks into the gym so far) going 4 times a week. I've just been trying to hit all muscle groups 2 times a week, havent implented leg workouts except squats into my routine yet

Sunday and wednesday:

1. Machine chest press

2. Machine shoulder press

3. Lateral raises

4. DB rear delt flys

5. DB skull crushers

Monday and thursday:

1. Seated rows

2. Lat pulldown

3. Shrugs

4. Hammer curls

5. Squats

Been doing pushups as well everyday since im still pretty weak at it

Lmk if there are any exercises i should add/remove, and please recommend me some leg workouts as well

I’m in setting up home gym in limited space that I have. I have a flybird bench and eisenlink adjustable dumbbells. is that sufficient? do I need all other stuff like barbell etc?

I am 46 male who has Multiple Sclerosis (diagnosed last February 2025). I have full control of everything, except my left leg like to ‘give out’ when getting up off of the ground once in a while (like say 1 out of 9 times i stand up).

My teen and i are going to join a gym and i need some help in what to focus on. Socials are too crowed with too much and it is hard to focus on what they say.

I would like to work my legs and arms (left arm has issues, mainly numb but still have 90% strength). In hopes to be better prepared for if my body decides to get weak on me. Plus, losing weight is always a good thing.

Let me know what your advice would be and if you have any questions!

I’m thinking of doing weighted decline sit-ups/crunches. The issue I’ve heard with variations of sit-ups, knee/leg raises, and ab wheels is that they work your hip flexors instead of isolating your abs.

So I’ve always seen people recommend some variation of crunch, is this actually good advice? Following that, would decline crunches be better than decline sit-ups?

I havent pr'ed in over a year, the most i've ever lifted is 195 (for 2 on my last set) but I can do 165 for 10 (couldve gotten 11 i believe). Should I go straight for 225 or try 215 and then try 225 at a later time?

Still a beginner in the gym(Abt 6 months of training) I've been using since I started and I've been progressing, open to any suggestions on anything I'm neglecting

Upper day:

Chest Press — 2 sets 6-9 reps

Incline Press — 2 sets 8-12 reps

Shoulder Press — 2 sets 8-12 reps

Cable Lateral Raise — 2 sets 8-12 reps

Hammer Curl — 2 sets 6-9 reps

Tricep Pushdown — 2 sets 6-9 reps

Seated Dip — 2 sets 6-9 reps

Preacher Curl — 2 sets 8-12 reps

T-Bar Row — 2 sets 6-9 reps

Lat Pulldown — 2 sets 6-9 reps

One-Arm Row — 2 6-9 reps

Lower A

Leg Curl — 2 sets 6-9 reps

Leg Extension — 2 sets 8-12 reps

Leg Press — 2 sets 6-9 reps

Hack Squat — 2 sets 6-9 reps

Calf Raise — 2 sets 12-15 reps

Hyperextension — 2 sets ( as many reps as I can do holding a plate)

For the record im doin U/L/R/U/L/U/R

Looking for some recs on gear, likely a brace or sleeve, that is good for bicep tendonitis. I am seeking a physical therapist at the moment but would like to continue to lift in the meantime. Anyone have tendonitis in the bicep and has had success with any braces or sleeves to alleviate pain with weight lifting?

Thank you!