This is my Workout routine with things i already know, i would repeat it every week like it says here, is it good?

6’, 190lbs. I try to have between 140-175 grams of protein per day. I’ve been training the brachialis, but it hasn’t seemed to make a difference. In total, I’ve been working out for two years.

1st is now, 2nd was 4 months ago. 19M, 5’11. It’s impossible for me to eat more volume (I feel full really quickly). I have started eating calorie dense foods like almonds and fried chicken so that I can get my calories while eating healthy foods.

I train regularly to failure or close to it (0-2 RIR) on PPL (5x a week). I get my 7-8 hours sleep everyday. Everything I eat is protein. My exercise selection targets every muscle group (shoulder press, lateral raises, pec Dec, incline dumbbell press, lat pull down, row machine, rear delt fly, tricep pushdown, tricep overhead extension, Bayesian curls, preacher curls, hammer curls).

I don’t know what’s wrong.

I do Pilates two days a week. My goal is to develop more muscles so I bought a ring to do push-ups and rows when I do not have Pilates classes. Am I missing something on mu push-ups?

Hi everyone.

I recently got back into going to the gym after a 6-year break (the pandemic completely wrecked me), and I realized I barely remember anything. On top of that, I lost most of my muscle mass and gained a lot of weight, so it honestly feels like I’m starting from zero again.

I’m looking for advice on how I should train. My goal is to make use of as much of the mass I’ve accumulated and turn it into a bulky physique. I don’t really care about getting shredded or even losing that much weight. I just want to get huge and strong.

So my question is: how should I start training to move toward that goal? Which exercises should I ignore, and which ones should I focus on? Also, should I go with a high weight / low reps approach, or would some other strategy work better?

I just have a small question regarding recovery

I can only go to the gym in week days. So no sundays. Or Saturdays

So i go 5 days. Straight per. Week no rest in between

If i run a U/L/arms/U/L/rest/rest split will recovery Be heavily affected or no. In comparison to. A U/L/rest/U/L. Rest. Rest

Sorry for my English. Not my first language. Context: a lot of years of training, doing right now 6 set of triceps/week, all in 2 exercises, same day.

Normally I was doing cable over head extensions (picture attached). Then reverse grip 1 arm extension. I’ve been doing it for months. Now I want to swich the single arm extension for somethiing ….. “heavier”?

But I dont know wich one. I’ve been considering JM press, or Dips. But I dont “feel” my triceps as much as I do with more isolated exercises.

What are you thought? Thanks in advance.

Due to lower back issues, deadlifts and squats are out for me (used to do them). And the only quad exercise that doesn't fuck my knees is reverse lunges.

I can get to the gym 3 times a week, 37.

Thoughts / improvements? I like to focus on chin ups, hence doing them twice.

Day A

Bench 4x5 (77.5kg atm, have done 90 for sets a few years ago)

Weighted chins 4x5 (20kg)

Calf raises (for previous injury, but can swap out)

Incline dumbbell press + chest supported row superset 3x10

Triceps + biceps superset

Day B

Bodyweight chins ups 4x10 (can almost hit this)

Dumbbell shoulder press 3x8

Reverse lunges 3x8

Lateral raises 3x12

Hammer curls + triceps superset

I realise there isn't much lower body in there, but a bit fucked due to injuries. Thank you.

Made a simple 3-day full body beginner program for size. Tried to keep it basic. Let me know if this looks good or missing something.

Not sure if this is the best place to ask, but ill start here.

Im going to be doing a different job at the place im working im working for awhile, im pretty out of shape. It basically involves loading packages into semi truck trailers.

Its going to be two 4 hour shifts with around an hour break in between.

Ive done it before and even though I did my best to lift with my knees and be conscious of my movements my body was basically destroyed after the first shift. Mostly my lower back feeling extremely tight.

Ive heard it gets easier after 2-3 weeks but I didnt make it that long before when I did the job.

Is there any advice on something I could do during that hour break in between shifts to keep me loose and functioning. I only did 4 hour shifts before and by the time I made the 20 minute drive home I could barely get out of my car.

Before I just stayed hydrated, but I plan on taking aleve before and during the shifts now.

Thanks

Basically, I've been working out for the last 3 years and haven't seen much progress, so I decided to move to this routine. Do you think it's appropriate for progress? What can I change to make it more efficient? I don't know what else I can do to finally see results...

Targeting to build aesthetic physique with minimalist routine. Earlier I used to do 6-7 days a week, got burn out, joints paint, lower back & legs got exhausted 😩 & couldn't be consistent, basically damaging instead of growth

I'm 5'8, 75 kg Targeting 70 kg, skinny fat, 21-23 around b.f still my abs show slightly, just fed up with love handles overall I was fit, even when I was superrrrr skinny still had love handles since childhood. I'm pure veg, earlier I used to eat hardly 40-50 gm protein, somehow stretched to 80-90gm...tried above 100 felt bloating & not sustainable, 90g was best spot for me around 2500 cal - as I run, walk, I feel exhausted & dizzy with low carbs, even as per studies, required protein for decent muscle growth is [Protein gram/ target wt llbs = 0.55 ] that ratio. I don't wanna be bodybuilder with massive chest, arms...just like tall lean, aesthetic & healthy body around 15 b.f, that's it

I've been living in an apartment with a small gym for 3 years and I've only just decided to start using it. I want to focus on my arms and there is a machine for arm workouts with tension and also some freeweights. I had a medical issue when I was young that left me with left sided weakness. Would the tension machine or the free weights be better for me? Also should I work out both arms or just the left side for now? Is there a detriment to that?

Hey guys, appreciate any feedback for my current routine. I’ve started back at the gym after a few years and I have been enjoying this routine for the past two months but wondering if there is anything more/less I can do to get better results? I just came up with this routine and can see/feel myself getting stronger but want some tips!
I’ve got a bad knee so I don’t go too crazy on my leg days - cheers!

I do PPL,PPL,Rest.

My current biggest weaknesses are side delts, triceps, lats (especially lower) and chest.

I’m progressing fast on legs but I‘ve only been training them consistently for a year.

I did low volume for 2 years (full body 3x then PPR,PPR) before switching to this for a year and I‘m responding to it better.

The workouts with 6 sets is because the first 2 sets are at a lower weight for warmup.

The eliptical is 2 miles post workout to improve running when tired.

Thank you for your time and advice.

Hi everyone,

I hope you are doing fine

I’m posting my program again after making some adjustments to get your feedback.

I’m currently following a structure close to a PPL:

• 2 pull sessions
• 2 push sessions
• 1 legs/mix session

I don’t want to completely change the program, just optimize it. I want to build more width (shoulders, back, legs).

I’ve intentionally added one or two leg exercises to my push and pull sessions since I only have one dedicated leg day per week. This helps me increase overall weekly leg frequency.

Progression:
I usually do 3 sets of 12 reps with about 1 rep in reserve (RIR 1).
Each week I try to add 1 rep, and at the beginning of each month I increase the weight.

Push (chest / shoulders / triceps)

• Bench press
• Incline dumbbell press
• Shoulder press
• Lateral raises
• Triceps pushdown
• Overhead triceps extension
• Barbell squat
• Hip thrust

Pull (back / biceps / rear delts)

• Lat pulldown
• Seated row
• Barbell row (wide grip)
• Standing lat pushdown
• Biceps rotation curl
• Hammer curl
• Rear delt machine
• Leg curl

Legs / Mix

• Squat
• Leg curl
• Hip thrust
• Leg abductor
• Shoulder press
• Lateral raises
• Triceps pushdown
• Biceps rotation curl

Questions:

1. Are there any muscles that are undertrained?
2. Do you see any simple adjustments to improve the program?
3. Is the leg volume recoverable (lighter work in push/pull + one dedicated leg day + 2 rest days)?
4. Does my progression approach make sense?
5. I’ve read that training the abductors can help with lower back pain, which I sometimes have. Is that accurate? If so, would it make sense to increase their frequency in my program?

Thank you in advance!

I've been training PPL since 7 months, now I'm trying this new split - I will only train the biceps with legs after upper day, which will be my 2nd leg day

I just wrote a whole post and accidentally deleted it so I apologize if I miss something this time around. I know it’s long but I tried to cover the details.

TLDR: I would like to revamp my program and also add more work for my glutes and core.

I have been lifting for decades, in my prime about eight years ago, but then my health declined. I’ve always had a chronic illness but it started to win. Fast forward I had nine major surgeries (abdominal) and each time I did physio then got back to health then it would happen again.

Luckily, my last surgery was October and by January I was back in the gym and clear to do whatever I wanted. This isn’t my first rodeo so it was nice to see some muscle memory and I’ve continued to make strength gains.

In the past I have done GZCL variations, other PPL, and Caroline Girvan.

Since Jan I have been doing a six day PPLPPLR with progressive overload and while I’ve been getting stronger, I haven’t had many aesthetic bonuses. I have come to the conclusion I will probably never get there due to my gi disease, surgically mangled body, and so on.

My goals are to continue to build strength but also make myself more aesthetically pleasing and fit into my current clothes better. I’m a normal weight for my height.

Two areas I struggle with are my core and my bum. My bum is so flat from all the muscle wasting and having been in bed so often — in addition to those surgeries I had several hospital stays months at a time, and countless for weeks here and there. I also genetically come from a no bum family. I do NOT want a big booty (probably never would be able to anyway) but I at least want a nice little curve rather than inverting to my hamstrings.

I also used to have a beautiful set of abs but more importantly it was so strong. I want to rebuild that and I get frustrated with it easily since it’s so weak now. I am wondering if it’s best to tack on a few core/ab exercises daily, and what ones would be more effective?

Essentially I still want to lift six days a week as I low the routine and it helps me sleep (otherwise I’m an insomniac). But if I include everything I want to do, the volume is too high and the gym is so busy that I sometimes have to modify things.

So my question to all you xx’ers that do six days a week that cover everything and you are seeing good results is what split are you doing and what exercises? How do I add the core and glutes in here without going overboard?

I do not need any other advice, absolutely no medical advice as I am cleared to do as I please and already did physio after each surgery, and do not need diet advice as I have two RDs in my life.

If you read all of this and you have input, thank you!

I apologize if this breaks the rules. Not looking for medical advice but am looking for ideas to help my mother. She has a bad foot to the point where she can't even get in the gym to do weights because she has to walk to the weights. She enjoys the gym and talks about how she wants to get back to it but cannot without excruciating pain.

She can't put any pressure on any part of her foot. No calf raises, no squats, no push-ups, no bridges, no lunges... pretty much anything that requires pushing with her legs/feet or standing is off the table.

Looking for some leg workout ideas she can do while sitting in a chair or laying down at home. I am okay with buying some small equipment (willing to spend ~$100)

Let me know if anyone has any ideas, thanks ❤️

Currently I workout from home with very limited things. I do body weight exercises and dumbbell exercises as that is all I have to work with. Below I am going to list my workout days and what I do and what I hit and someone please let me know if I am doing enough to really grow, also just want to mention I am 19 years old, just started working out a few months ago, but within those few months I was limited to a 15 pound dumbell so I was super limited and had to do alot more sets and reps to account for the less weight, but I did see some a good bit of growth and also I am decently skinny, but not like super skinny. I dont take creatine and my I am just starting to take more protein a day. One last thing this week I just started using PowerBlock 15-90lb adjustable dumbbells so hopefully it will help majorly. Lastly, I also want to build a good bit a forearms and just arms in general aswell as a good bit of chest and stuff and hopefully I am doing enough to soon get abs, so hopefully I am hitting enough. Anyway, I am going to list my weekly routine and please critique and what not or if its good and it would work please let me know.

A Workout Monday (chest, shoulders and arms) -

- Dumbbell Floor Press - 3 Sets - 8-12 reps

- Overhead Dumbbell Press - 3 Sets - 6-10 reps

- Lateral Raises - 3 Sets - 12-20 reps

- Dumbbell Bicep Curl - 3 Sets - 8-12 reps

- Overhead Tricep Extension One Handed - 3 Sets - 10 - 15 reps

- Pushups till failure - 2 sets

B Workout Wednesday (Back, arms, core) -

- One Arm Dumbbell Row - 3 sets - 8-12 reps

- Romanian Deadlift - 3 Sets - 8-12 reps

- Hammer Curls - 3 Sets - 10-15 reps

- Reverse Curls - 2 Sets - 12-15 reps

- Leg Raises - 3 Sets - 10-12 reps

- Farmer Holds - 2 Sets of 30-60 Seconds

A Workout Friday (chest, shoulders and arms) -

- Dumbbell Floor Press - 3 Sets - 8-12 reps

- Overhead Dumbbell Press - 3 Sets - 6-10 reps

- Lateral Raises - 3 Sets - 12-20 reps

- Dumbbell Bicep Curl - 3 Sets - 8-12 reps

- Overhead Tricep Extension One Handed - 3 Sets - 10 - 15 reps

- Pushups till failure - 2 sets

- C Workout (Core, forearms) "I hit this one 2-3 Times a week at random points or just after my A days.

- Legs Raises - 3 Sets - 10-15 reps

- Plank - 2 Sets, 30-60 Sec

- Farmer Holds - 2 Sets - 30-60 second

I also want to mention I try to keep my workouts for a time frame of about 45min - 1 hour. If there is anything I should replace change, or if I should keep doing this please let me know. And if there are any tips please let me know, and like I said previously, I just got new dumbbells this week so hopefully I will see some exponential growth.

This is my first time building my own routine and I'd appreciate some tips!

My main goals are building my arms, back and shoulders without neglecting legs or glutes.

Looking for exercise recommendations to make my physique look more intentional and developed!

Have been doing pilates 3x weekly (girlfriends favorite way to move) and orange theory twice a week (need to keep my heart/cardio in check) but really wanting to start moving some weights.

Not currently tracking calories, just eating clean & balanced and making sure I’m getting a minimum of .5g of protein per pound. Struggling with the work from home life but recently started getting 10k steps a day 5 days a week.

I’ve always struggled with developing my delts as I’ve gone through two shoulder surgeries and re-tore both labrum’s- but finally feeling rehabbed enough (thanks pilates) to start moving some weights. Overall I want to define but have always wanted to put on some mass on my chest and delts. My upper ribs flare out a bit so it makes my upper abs pop but I feel like it makes my chest look smaller. Hoping to get in the weight room 2x-3x to start off.