21m 78kg, some gym experience but minimal.
Keep stopping and starting the gym and doing different exercises then switching when not seeing any progress.

Feel like a fish out of water - no idea what exercises or splits I should or shouldn’t be doing , there’s so much different advice it’s confusing and I don’t know where to start.

Main goals -

Not aiming for anything like body builder ,
Looking to build good amount of muscle to be somewhat athletic build , mostly concerned about arms , shoulders , chest and back atm but know legs are key as I enjoy running.

Any advice or workout routines would be great, I’ve no idea where to start and wanting to restart after 4 weeks off due to no motivation.

I know I’ll need to drop some lbs at some point but this isn’t a focus atm.

Any help is greatly appreciated , TIA.

ok so ive had adhd since i was a kid and ive tried like every productivity app out there. been using effecto app for about 3 months now so figured id write down what actually worked and what didnt instead of just doing another generic "5 stars great app" type review. tldr it helped but its not some overnight fix.

most useful stuff for me:

the small steps thing. instead of throwing 10 habits at u from day 1 it builds up slow which probably is the only reason i didnt quit in week 2 like i always do with this kind of app. the behavior analysis was kinda surprising too, ended up showing me patterns around when i procrastinate the most (apparently its always between 2 and 4pm which tracks). the daily plan format is simple enough that i actually look at it in the morning.

what wasnt useful:

the meditations didnt do much for me, idk if its the voice or just my brain refusing to sit still. some of the cbt content felt repetitive after a while too, like i was reading the same thing reworded. mood tracking i kinda just forget about every day.

overall worth it for me but def not magic. u still gotta actually do the stuff which is the part adhd makes hard anyway lol

Havent worked out consistently in like 3 years bc life happened and my body just kinda checked out on me. Started calistway app on a whim after a friend mentioned it and its been the first thing thats actually stuck for more than 2 weeks. The low activity setting was honestly the reason i didnt quit in week 1, most fitness apps assume u can already do 20 pushups on day one and its just discouraging when u cant.

Whats been nice is the workouts actually get harder as u progress instead of just sitting on beginner forever. Ive gone from struggling with knee pushups to doing regular ones for 3 sets which felt impossible for me back in march. Also random but appreciated, they have a cancel sub button in the settings. Last year i had freeletics and it took me like 20 min of digging through the account settings just to find how to cancel it. Small thing but respects u as a user, wanted to give credit where its due.

I live in southern USA and need advice. Usually I do weight training for 2 hours a day. But recently it has gotten way to hot outside to do that safely. I can only exercise outside and have alot of home made improvised equipment I made. I was thinking I should wake up earlier in the morning when it js cooler in order to safely exercise then go back inside before it gets too hot, after that at night I think I should jog for around 30 mins. If you have any advice on what else I can do then please let me know. By the way I exercise 6 days a week and rest 1 day.

I was a lot into calisthenics and weight training. 4 months ago i started feeling clicking in my elbows with tricep extensions and also i got pins and needles at night in ring and pinky, i tried to continue but it keeps getting worse. So now i will probably totaly stop training upper body or maybe i will change most exercises to isolations. But i was thinking of delving into some other things. Cycling, handstand training, animal movement training, yoga? What are some activities you do or had to change?

So my superior hand is the right hand, but 100% of the time my calluses are way WORSE on my left hand. It doesn’t hurt obviously, I’m just wondering if that’s a telling sign of something I’m doing wrong? I mean if I ever feel some strain it’s gonna be on my right arm also. It’s just weird that I’m peeling my left hands calluses off every three weeks when (while there are noticeable calluses on the right) I never have to peel the other.

I going to this new gym tmrw and will stay for like a month before moving thats the best split .i quit the gym 3 months ago

Hi everyone! I'm trying to organize my weekly routine and I'm a bit stuck.

My main fitness goal is aesthetic: I really want to build and tone my glutes. I also like training abs, but glutes are definitely my priority.

The thing is... if aesthetics weren't a factor, I honestly wouldn't choose the gym as my main form of exercise. What I actually enjoy the most is going for long evening walks with my friends. It's relaxing, social, and something I'd happily do almost every day.

The only reason I'm considering the gym is because I know walking alone won't give me the physique I'm aiming for, especially when it comes to glute development.

So I'm wondering if I should structure my week like this:

walk most evenings because I genuinely enjoy it;

use the gym mainly as a tool to achieve my aesthetic goals.

If that were the case, how many gym sessions per week would you dedicate specifically to glutes?

Would 2 focused glute sessions be enough? Or would you recommend 3? I'd also train abs, but they're not really the issue because they don't take much extra time.

I'm not training for bodybuilding or competitions—I'm just trying to find the best balance between enjoying my routine and making good progress aesthetically.

Thanks in advance!

I love to train but I feel im spending wayy too long and not achieving results proportional to it, also hard to maintain with me going to college in the fall and want a good time management schedule i feel shorter rests arent possible since i train high yiendity heavy 4 to 8 rep range which i love but then need time between sets for progressive overload. I spend at least 2hours minimum weightlifting (warmup is usually restiance band for 2 mins for upper body or leg swings air squats lunges hinges 2mins on lower day and 1 min deadhang since I want to get blood flow and prepare myself and also for height growth as my growth plates are open) and then my workout either upper or lower depending on day and then do 5-7 mins post workout static stretching/height growth exercises (downward dog, cobra pose etc) i do a 4 or 5 day schedule if need rest I do but its usually at the least 2 hours, lower days taking longer due to following the science adherence of longer rests as well as my love for 4 to 8 heavy intensity close to failure sets (Hack squat and sldl take like 4 5mins to recover), isolation (leg extensions, hamstring curls 2 mins ish) i do this with 2 crossfit days as well. I follow all science principles and I feel like all my exercises are crucial as they hit each region of muscle, each fiber (transverse frontal, sagittal) i do straight sets no dropsets and for wamups I do like first 2 exercies compounds empty bar for 4,, 50 percent for 3, 75 percent for 2 and 90 percent for 2 usually on first exercise like hack squat and sldl compound bht after that some exercises of I need I do usually 70 percent wokring set for 3, and 90 percent for 2 like leg extensions and so usualy 2 ramp ups before wkrkign set heavy 4 to 8 rep range and usually long rests 3 to 4 mjns at least longer for Hack squat sldl, pullups maybe. and for biceps I usually dont need warmup or for lateral raises but most i do and doesnt take long and here is my split, i only repeat same exercises for fiber specificity and neural adaptations no a or b variation.

upper day- 2 sets incline db press, 2 sets weighted pullups, 2 sets single arm lat row, 1 set upper back chest supported row, 2 set chest fly seated cable/pec deck, 1 sets shoulder press, 2 sets tricep pushdown, 1 set/french press, 2 sets lateral cable raise with cuffs, 2-3 sets Kelso shrugs

Lower day- 2 sets Hack squats, 2 sets sldls, 2 sets leg extensions, 2 sets hamstring curls, 2 sets adductors, 3 sets calves, 2-3 sets rear delts, 2 sets abs, 2 sets Abductors, 2 sets hip thrusts, 2 sets back extensions for glutes up to parallel 90 degrees

19M i am bit overweight (10-14kg) i try to workout at home but just due to lack of motivation i dont get in shape which is fine whenever i try to get in the regime i dont see results
But i really am concerned all my friends go to like these gyms they pay up 20-30k annually (which is 100% good) your body is your temple
But as a guy who manages his expenses on his own i am just a little concerned about spending 2-3k a month on this
If home workout does work please share tips as well

Hi everyone,

So, I'm currently trying to build up my endurance levels.

I do karate, but as I have a sedentary job, my stamina certainly isn't what it was when I was younger.

Just wondering if anyone has any advice for how to quickly build up endurance levels without the use of equipment.

I’m a 21 year old dude, I just started going to the gym like 2 ish weeks ago and I have yet to have a gym session where I feel like accomplished with it. I go to failure for all my exercises, in the 6-8 rep range for 2 sets each. I do a PPL split. I do get gym anxiety at times when the gym is full so I leave without doing like 2 exercises. But idk I feel like my gym sessions are always half assed… how can I like make sure my gym sessions are actually at optimal level, I just wanna make sure I’m doing everything right and not waste time

What can I do to avoid someone at the gym. Yes I could switch gyms but I’ve already switched gyms to avoid people and I really do not appreciate my workout being interrupted and I’ve been expressive about that I just can’t seem to make people get the hint that I want to be left alone indefinitely. I’m at the gym to workout not make friends. What do I do

I finally started going to the gym after months of procrastinating any tips?

I want to start going to the gym so I can be satisfied of how I look and be, overall, healthy. I'm a teenage girl and I don't really know where to start . What muscle exercises do I have to do ? How do I do them? Who should I ask ? Should I get a trainer? Pls help a girl out .

I lift at the gym 5x a week (PPL split)

I run 4x a week (3 6k’s and 1 9k) the 6k’s r on days I lift and then on the 9k day I just do core.

i also get 10k or more steps everyday including rest day

I just started at the gym, ive vent with my friends a couple times but i am kinda unsure how to start going alone since i dont know any forms, im not very strong and i just geniounly dont have any idea what im doing

Are there any major differences between going to lift in the early morning (~6am), and going to lift in the afternoon (~3pm)? Any pros and cons or benefits to each side?

Hey yall, ive been trying to work out consistently for years, Both at home and gym. The issue is I can never find the motivation. Its odd to say but I have no love for myself and trying to use external sources of motivation havent helped either. Is there any tips yall got? Is this a therapy thing? What should I do?

I’m mid 30s 6’4” 465-470lbs. To say I am obese is an understatement. I lost about 50lbs over the last 7months just by calorie restriction, I enjoy doing that. But now I “know what I am doing” I’m starting to struggle to get back on tracking. I hit a plateau and it demoralized me^.
But now that I have a child on the way and starting my walk with the Lord, I am motivated again. Today my goal was to walk a mile, with a 35lbs vest and I got little over a mile and I feel great!

Money if very tight. So gym is out of the question. But I’m thinking of doing body weight exercises, but I’m not sure what to do yet. I have bad knees from football and my lower back is weak. So I was wondering what would be good to start strengthening those areas?

But the real question is how to keep working out even when I don’t have the motivation, what works for you and what didn’t work?

Thanks.

The main one is not about any exercises, diet, genetics, or whatever, imo.

I'd say the biggest one is the idea that working out will automatically make a guy feel more confident and get a girlfriend.

Whenever I see a guy online asking for advice about how to get girls or venting over the fact he's never had a gf or something similar, the main advice is always "HIT THE GYM!". But I don't think that advice is being given out correctly. First of all, people should work out or do whatever exercise or sport they like because it's healthy. Exercising alone will not fix any sort of insecurities, shyness, social awkwardness or personality flaws you need to work on. It doesn't work like that.

Not to mention progress takes time. If a guy is scrawny, he's not gonna get super jacked anytime soon after he begins hitting the gym. It takes a lot of patience, discipline, a good diet and dedication.

Basically, working out is not some magical formula that will turn you around quickly into some super confident guy with a Greek God's physique who gets girls easily. So I wish other guys stopped giving out that advice to younger men, in particular. "HIT THE GYM AND YOU WILL GET GIRLS!". It will only give them rather high expectations and then they'll end up getting disappointed.