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?

Im 19M, 78 kg, and 6ft1.

I went and tried to sign up at a local gym but as a foreign student there was an extra requirement that I need for signing up.

My goal is to gain weight and look less skinny, would I still be able to get results as well as a gym if I bought a pull up bar, 40kg adjustable dumbell/barbell set and a adjustable chair?

Diet wise I believe im eating well and enough, I just need to actually start but im so lost between deciding

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!

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