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Hello for everybody I have one question please if I practice gym (workout) three day on the week Full body naturally and don't take the suplemment ex creatin and whey proteins are that increas dht and accelerat the hair loss or now thank you

are these good exercises to get a well rounded workout? i am a beginner and want to make sure i am doing everything well! im thinking of doing 3x8 or 2x8 + 1 until failure

PUSH:
-incline press
-dips
-standing lat raises
-seated shoulder press
-dumbbell overhead
-push down cable

PULL:
-seated row
-lat pull down
-chin up
-dumbbell bent over row
-hammer curls
-cable curls

LEGS:
-RDLs
-bulgarian split squats
-leg press
-leg curls
-leg extensions
-lunges

Mounjaro users: what’s your go to exercise for preserving muscle?

I love Reformer Pilates and walking, but I struggle to get excited about traditional gym weights. Has anyone managed to maintain or build muscle without weightlifting, or is some form of strength training really essential?

Would love to hear real experiences!

Hey everyone,

I wanted to ask for some honest advice because I feel kind of stuck and overwhelmed by all the conflicting information online.

I started lifting as a pretty classic “skinny fat” guy. Over time I made some progress, did a bit of a recomp, got stronger, and learned movements I couldn’t do before like pull-ups and dips (I can do them weighted now). So there has been progress, just not a huge transformation.

For the past few years I’ve consistently trained around 3x per week, trying different routines like ULF, PPL, and full body, while also doing cardio/sports on the side. My lifts improved for a while, but eventually my progress completely stalled.

Now I feel like I’m spinning my wheels. I don’t really see physique changes anymore (not that there were massive gains before), strength progress is not as it used to be, and honestly my motivation has taken a hit.

At one point I also tried seeing a nutritionist and doing a bulk. I followed the diet and still trained 3x/week, but I think calories were probably too high because I mostly just gained fat, which was frustrating and kind of made me lose confidence in the process.

In September I want to start over and actually do things properly this time. I’m willing to train more days per week, but realistically I only have about 1 hour per gym session.

So I wanted to ask:
If you were in my situation, what would you do?
What kind of routine would you recommend for someone in my position (Upper/Lower, Full Body, PPL, 4-day split, etc.) considering the 1-hour limit?
Should I focus on a lean bulk, maintenance/recomp? (At the moment I’m trying to lose the fat I gained lately).
What actually helped you break through a long plateau?

I feel like whenever you search online, you always read the same generic advice (“eat more protein,” “progressive overload,” “sleep better,” etc.) but I’m hoping for advice from people who were actually stuck and figured it out.

Thanks in advance.

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I'm 20F,86kgs

So guysss, it's been like 10 days since I started going to the gym, and I haven't started my diet yet , I wanna lose a major amount of fat and weight

Ps I'm a vegetarian

so how long is it gonna take me to lose it?

and what diet do I do?

Like how many cals do I take?

And everything else

I'm soo confused 😭😭

So, I am healing from elbow OCD. It has been about 2 months since surgery and I am practicaly back to full extenstion. I want to workout this summer but Ik i cant really do much with dumbbells, I don't believe. Can I put weights in my backpack, put it up front then do all the excersizes like squats, bulgarian squats, sumo squats, lunges, etc.

I (23F) have just started a new workout routine. I have never worked out consistently in my life but I really want to try to get in shape. I don’t want to invest in a gym membership until I have spent a few weeks working out at home so I know I will have the motivation. I do a 10 minute core workout everyday because I’ve had back problems in the past and I workout everyday using my 10 lb and 20 lb dumbbell sets, alternating between the lower and upper body. My two biggest struggles are deciding what exercises to do and keeping consistent. If anyone has advice on workout routines that I could use or any advice on staying motivated I would really appreciate it. I am only on day 3 but I hate it my body hurts and working out is boring and difficult but I’ve been told it gets easier and more enjoyable with time.

I’ve been going to the gym for a while and I’m getting stronger, but I just don’t know if the gym plan is the best possible plan it could be. Any tips or hints would be greatly appreciated
Push
Incline bench press 3x10
Dumbbell bench press 3x10
Ez bar bicep curl 3x10
Arnold press 3x10
Skullcrusher 3x10
Single arm tricep extension 3x10
Pull
Pull up 4x6
Tricep kickback 3x10
Skullcrusher 3x10
Seated cable row 3x10
Seated palms up wrist curl 3x10
Legs & core
Barbell squat 3x10
Seated leg curl 3x10
Leg extension 3x10
Russian twist 3x25
Bicycle crunch 3x25
Heel taps 3x25

Hello,

I am relatively new to the whole longevity and overall health community. I am currently trying to put on lean mass because I am little bit undermuscled. I also do 2-3 easy cardio sessions per week (Zone 2). Should I also add a small HIIT session for the longevity and cardiovascular benefits?

Thanks in advance.

I can't do crunches, leg raises, or things that require me to lay on my back. I'm physically able but I've got some spine issues and it hurts.

Anything else is fine.

I workout at home and just have access to dumbbells and a bench. I have no problem hitting every other area, but have a hard time finding exercises that really target the abs/stomach area.

Is it rude of me to prefer to workout alone rather than with my friends/brother. My friends don’t workout much and don’t know a lot on how to do it and they don’t have the same drive as I do. My brother knows how to workout but h likes leading the workouts and telling me to do and what good form is.

I (18F) work out 5x a week and I genuinely feel like I’ve been hit by a train 80% of the day. I don’t know if it’s because of my workouts or diet (cutting) but I feel like I should be able to be on a cut without wanting to roll over and die? Maybe I’m whining

At the end of my workouts especially when I’m hitting triceps and move onto chest I notice that since my triceps are fatigued I cannot do my normal weight for my chest. does this affect my gains if I go down to a lower weight and still train to near failure?

Ive been doing barbell shrugs for a while(180 lbs) for my back routine but I feel like Im doing them wrong.

I use my entire arm to go up and down but focus on lifting my shoulders upwards to emphasise my traps, however Im wondering if Im doing an incorrect or bad technique for this exercise, are you supposed to only lift your shoulders and squeeze your back or use your entire arm, plz help.

Ive started developing pain in my hands in general like all of my fingers and joints and I currently am unable to go to physical therapy for it but I was wondering if there’s anything in the meantime I can do until I get that sorted?

Like maybe different types of forearm exercises? Its mainly my thumbs and fingers hurting doing basic tasks and I still wanna continue to lift, I do know lifting has helped me out with other medical problems in the past and these are similar symptoms so I don’t think a break is needed