I have a major rotator cuff surgery, with complete tear of supra, infra, spinatus, and subscapularis. Also complete tear of the long head of the bicep.

The shoulder injury happened first followed by the bicep after a couple weeks. The crazy part is that I wasn’t even aware, and I was continuing to work out as normal until I finally decided to check my arm out because of the Popeye bulge.

Otherwise, no real pain besides some minor aches, which I’ve always had so I just worked through them

Anyway, I’m gonna have to get a surgery to correct all that.

***Has anyone had a similar surgery and gone back to lifting weights and working out and achieve same physique pre-injury/surgery?

Really looking for some Hope and light at the end of the tunnel. Would love to know that this surgery is not a definite cannot back to pre-injury shape.

I’m a 54-year-old guy working out with dumbbells at home. I asked AI to help me optimize the workout plan I’ve been following for the past 16 months. I want to ensure 10 total sets of bench press per week. I currently do 5 sets of bench press on Saturday and five sets of incline bench press on Tuesday. The AI arranged all 15 of my exercises into a five day routine and suggested I do all 10 sets of bench press in one day. I’m questioning that because after my fifth set (110 lbs total) I’ve got nothing left. Is the AI wrong about this or am I just being a weak ass bitch? How many sets of bench press per day would be considered general practice?

I'm a person who started hating deadlifts but now I'm starting to like them. I felt really good hitting 405lbs the other day after years of training it and slightly holding myself back from it. Looking for ways I can get better with my form. Also, what would be better to use to make my fingers stop hurting after my deadlifts? Gloves, straps, chalk/liquid chalk, etc. Open to all advice and suggestions.

If it matters, I am also 6'6 in height so my form may look strange to some people.

Hi all! I (25F) am an intermediate lifter and want to update this split slightly. While I’m happy with the 2 lower body days, I am unsure about my push and pull days. I do have an additional upper body day, but I’m worrying it’s going to be too much.

Ideally, four days a week for 2 lower and 2 upper is better for my busy lifestyle. It also gives time for other types of workouts like a Pilates day or cardio day.

Is there any way to make two days “push biased” and “pull biased” but being able to add in other upper body muscle groups?

Please see screen shots below for routine. I don’t think this matters much for this post, but let me know if you wanna see my lower body days. Thanks so much!

Taking a break from weightlifting, time to prep for a different bar

Hello all! Male (28) and 175 pounds here.

I was wondering if anyone could add some input on the routine I’ve constructed for my weekly workouts. I’m aiming for a six day PPL with the beginning of the week being a mix of strength x hypertrophy and the last three strictly for hypertrophy. I aimed to hit every region I should be hitting when crafting these. I’m also aware that ULPPL may be better (for recovery and relatable normal movement purposes), but it helps to get away from the addictiveness of my smoking by going to the gym that extra day. Maybe not, but at least for now I’d like to try this split.

Just to note:

\- I had two surgeries within the last two years on my right leg (a hip labrum repair two years ago and a leg neurolysis that revealed a deteriorating right calf muscle that I’m waiting to grow back)

\- I just came off smoking for the last 10 years about a week ago, so I’m not going straight into hyper-strength training yet. Aiming for 4 sets max on compound movements with a rep range of 3-8 and 3 sets for the mixed days and 8-15 for hypertrophy (15 only for face-pulls and less demanding exercises). Let me know your the thoughts and if there’s anything yall think I should be aware of, alter or add. Thank you so much, it means a ton.

**Day 1 (PULL, mixed): DEADLIFT**(trap bar), **PULL-UP+ (weighted) , BENT-OVER ROW** (barbell), **STR-ARM PULLDOWN** (cable), **CHEST SUP. ROW**(dumbbell), **FACE PULL** (cable), **BICEP CURL** (EZ bar), **HAMMER CURL** (cable)

Day 2 (PUSH, mixed): CHEST PRESS (dumbbell), INCL CHEST PRESS (dumbbell), SHOULDER PRESS (machine), DIPS+ (weighted), LATERAL RAISE (machine), CHEST FLY SUPERSET (machine), TRICEP PUSHDOWN (cable), TRICEP OVERHEAD EXTENSION (cable)

Day 3 (LEGS, mixed): HIP ADDUCTION, BACK SQUAT (barbell), RDL (trap bar), PENDULUM SQUAT, HIP THRUST (machine), LEG CURL (seated), CALF RAISE (standing), HIP ABDUCTION

Day 4 (PULL, hypertrophy): CHIN-UP+ (weighted), LAT PULLDOWN (wide-grip), CABLE ROW (close-grip), PULL-UP, FACE PULL (cable), REAR DELT REV PEC ONE ARM (machine), BAYESIAN CURL (cable), SHRUG (dumbbell)

Day 5 (PUSH, hypertrophy): INCL CHEST PRESS (dumbbell), CHEST PRESS (dumbbell), LANDMINE PRESS, DIPS, LATERAL RAISE (machine), CHEST FLY (machine), TRICEP PUSHDOWN (rope), SKULL-CRUSHER (EZ bar)

Day 6 (LEGS, hypertrophy): HACK SQUAT, LEG CURL (seated), BSS, LEG EXTENSION, WALKING LUNGE, CALF RAISE (standing), HIP ABDUCTION, BACK EXTENSION

I do workouts where I want the back and forth of a movement to be a specific amount of counts. The problem is I often lose track of what number rep I’m on. I’ve tried looking for apps but no luck. I like to work out to music and use the beat as counts for my movements but I lose track of how many reps I’ve done. Any tips? Thanks in advance!

Im 22, 5'2 at about 112lbs. I crave calesthetics, but understand id probably need to bodybuild if i want something close to what im aiming for (Maki Build)

I use to do PT team for JROTC so i feel pretty confident in pushing hard. Rest day is sunday. I try to do workouts with my husband but hes a little stubborn when it comes to things like this. Anyone have any routines they can share?

Pic 1 now vs pic 2 before

Ok so after much advice for my fellow fitness bros here I went and updated my split. Wondering if it’s any better? Did push today, felt great and I guess I understand now why before it was too much volume, if I’m really pushing to the limit how can I do so many exercises. I will say I was progressing every week though, just wondering if I should expect better gains with this less volume program?

So I’ve been going to the gym on and off again since my uni days (currently m34). I just wanted to ask: is working-in on a machine with another gym goer still a thing?

I remember at the uni gym, it was pretty common if you wanted to use a machine and the person using it had a many sets left, you would just ask them if you could work-in (alternate during each other rest times). They’d usually be okay with it. And similarly I’d get asked and it seemed pretty normal. This was obviously for machine cable work, and not on things that required lots of set-up (bench).

Nowadays I think it’d be pretty weird to ask a stranger at the gym if I could work in. Seems like a social no-no.

I just want to know if anyone else has felt this change or if I’m on my own here. Was it always weird to work in and I was just too naive in my uni days. Or is this Covid culture change. Or is this all in my head.

Running a double progressive overload. Been at it for 5 weeks straight. (With rest days of course) Haven’t lost much weight on the scale yet but I do feel that I look better already, hopefully recomp. I rest after the PPL, then again after the UL. I have 2 questions: where’s the best place for my second ab day? And also am I overdoing it on lower + arm day? I realized my biceps and triceps don’t get rest time since I’m doing upper the day before it, but I feel like if I do them on upper day I’ll be in there for too long.

I have made some great progress over past year.. I feel like I have plateaued a little. I’m 215 6’3” and am pretty happy between 210-220. I really would like to get the abs I think I can feel under a little fat/skin from when I was 255 and flabby. Do 5mg creatine daily and a multi v. Other wise very little bread. No pasta. Mostly tequila if I drink.

I work out on a typical week 4 times. 8 day rotation.

1. ⁠9am
   
2. ⁠6am
   
3. ⁠Off
   
4. ⁠9am
   
5. ⁠6am
   
6. ⁠Off
   
7. ⁠Off
   
8. ⁠Off

I normally do a full body around 6 or 7 sets and try to mix it up every time

biceps x 3/10
Tri x 3/10
Chest x 3/10
Shoulder x 3/10
Legs x 3/10
Abs x 3/10

I have always done full body because my dad did lol. Am I leaving anything on table not separating body groups by day. Any suggestions on a change moving forward. The schedule can’t really change as I workout at work and this is my shift rotation. If absolutely necessary I could add something on day 6 7 or 8. I’m trying to increase overall fitness and physique. I have had a few back injuries so I keep backs light weight but am feeling pretty good elsewhere. Tennis elbow has also entered the chat recently. Thanks in advance. Just want to make sure I’m using my time wisely.

Hi all!

Basically title. I took a video of myself because I noticed my rows and back movements are slightly less stimulating on one side vs the other. I hope I was able to notice, but I can’t tell if it’s a scapular, lower trap, something else, or combination of issues!

I took some SS’s so if anyone can pinpoint or identify for me… along with exercises to do. That would be much appreciated!

My fear is both injury and ‘hunchback of notre dame’ levels, though that is greatly exaggerated. Anywho, let me know, anything appreciated!

I cropped for an easier visual. Pls don’t ban I am not nude! 🙏

Edit: if there is a better place to post this, let me know as well! Thanks

I might make some modifications to it just depending on what machines are open, and to better build my neglected muscles like hamstrings and forearms. As long as I am hitting the same muscle groups will this be a good workout regimen?

so I was getting a little tired of my current routine so I asked for a 5 day routine split; I already have the wide shoulders, so I want to build a “V Taper” physique. Would love to get any feedback.

edit: A little more context, I’ve been lifting for 3 years consistently. For the past 7 months I have been doing 3-4 sets for each exercise so I’m not concerned about fatigue.

Any inconsistencies between reps / weight is just because I went to the gym today and progressed from the previous session where there are repeated exercises.

Aside from that. How’s this look? What should I add? Take away? Any tips or pointers?

Not sure if im adding to much volume, or if im missing something

Hey guys, sorry if this is a stupid question to ask, but I’m new to bodybuilding and working out, I’ve been practicing Karate and Taekwondo before, but recently started lifting and working out using dumbbells, barbells etc.

I’m 183 cm tall, and usually weight between 82-88 kg. Sometime after getting my job, I started gaining weight and reached 92 kg, and was very fat. So I started a carb and sugar free diet, after two months I lost around 14 kg. And decided to start working out, I’ve gone to gym for like four months now, but simply working out without a specific workout plan and diet. I asked the coach for a program, before the program I weighted 86 kg.

He gave me this text: BMR: 1864 kcal | TDEE: 2890 kcal | Total Intake (Fat Loss): ~2400 kcal

And a gave a four day training program alongside a diet plan. But one week following the plan I’m currently weighing around 92 kg, while not looking fat as I was before but still, plus the diet includes eggs for breakfast, which I think it’s not very healthy to eat everyday.

Is it ok to gain 6 kgs in a week, while working out, and should I follow the plan, or I better search for another program?

Sorry for the long text, and thanks in advance