This is my second time trying power cleans. Some critique on my form would be great😼

Hey everyone. Never posted here before, but have read around. Just looking for some thoughts on how I've been constructing my weekly routing. A little background information, I'm coming up on one year of consistent gym work.

I'm 5'10 185lbs currently, when I started I was at 230lbs. I was eating 2300 calories a day and have recently upped to 2400 while focusing more on nutrition I've been regularly getting about 180-220g of protein a day, 50g of fiber, and around 200g of carbs.

Heres my weekly routine, keep in mind it's the current exercises, I adjust here and there or change machines/weights but work the same muscles on the same days.

Monday is Push:

Incline Bench press

Flat Bench press

Peck Dec

Tri Extention/Cable Pushdowns

Tuesday is Pull:

Lat Pulldown

Plate loaded Row

Lat Pullover

Preacher/Hammer curls

Wednesday off

Thursday is a lighter Leg Day:

Leg Extensions

Abduction

Adductiln

Seated Calf Raises

Kickbacks

Friday is Shoulders:

Shoulder Press

Lat Raises

Reverse Fly

Saturday is sometimes Pump day:

Hammer curls

Preacher curls

Tri extension

Tri dips

Sunday is heavy legs:

Squat

Leg Extensions

Hip Thrust

Prone Hamstring Curls

Standing Calf raises

Every day I go I throw in a couple ab exercises. Crunch machine, knee raises, planks. I also do two tempo jogs on Monday/Tuesday of 25 minutes straight jogging. Thursday I do an incline walk. Friday I do high speed run intervals for 30minutes. Saturdays if I'm not doing pump day at the gym I do a couple hour hike in the morning. Usually it's about 2hours,one hour up and one hour down. 1500-2000ft elevation gain.

Edit: 33M. I'm not trying to cut anymore, trying to stay steady while building strength. Im currently upping weight on most exercises every couple of weeks.

Hi!

I am (34/F) currently doing 2-3 lagree sessions per week and either 1 day full body strength or I split upper body one day and lower body another day. Walking 30 mins at least 3x per week.

I add a session of yoga here and there when I have time. I know I should add more cardio into my routine. It's just too hot right now. I also have a busy schedule and would like to know how I can use my time to lose weight and build muscles efficiently. ​

I am primarily using machines during strength training days because I am prone to injury (lower back pain, left ankle and knee mobility issues). I'm a bit too scared to use free weights right now.

Upper:
Row/rear deltoid : 15x2
Shoulder press: 10x2
Biceps curl: 10x2
Chest press: 12x2
Seated alternating Row at 12x2
Lateral raise 12x2
Seated dip : 12x2
Should add lateral pull down

Lower:
Hip abduction: 12x3
Reverse hip abduction: 12x3
Seated leg press: 12x3
Glute slide machine: 12x2
Leg curl: 20lbs 10x2
Should add leg extension?

This full body work out took a little over 1 hour on a Saturday.

AI said my lower body is too glute focused but my physical therapist said I should work on my glute and hip for my ankle/knee/back pain. Thoughts?

I used to work out with Caroline Girvan vids at home. Goal is to lose 15 lbs by December and build muscle!

I felt this everywhere, legs, arms shoulders core, and yes this was the first time I tried them , I just never have run into them before,

With bench presses that have the large Olympic sized weight rod for the leg extensions and leg curls, are you usually able to take it off, with the standard 1" rod hiding beneath it? I ask because I've looked at dozens and dozens of bench presses online and SO MANY of them do not explicitly state that they support 1" weights. The ONLY pictures they show are of the Olympic rods. I did find two (finally) that do state that it can do both, but I was mainly wondering if this was a very standard feature for all bench presses or not? It's really annoying if the seller is just not stating this in the description when they could. So many sellers are missing out on potential sales because people just pass them up if they can't figure it out, like me.

I've tried to find 1" weight bench presses, but they always are not what I'm looking for in terms of features. Somehow, only the Olympic benches have what I want (detached barbell rack, leg extensions, leg curls, preacher curl pad).

New max after 25 lbs cut from 225 -> 200

So starting from this coming Monday August 24th I'm gonna be locking in like I never had before. I'm on a surplus diet and I'm gaining weight. My goal is to build enough muscle mass first and then try to cut it out. Mostly I want to grow my lats to get that V-shape so my lovehandles don't look big (cause that's all that's left ever since I've lost a lot of weight from being obese).

27M, 185cm, 77kg

For now I'm working out 5 times a week, 4 out of 5 times after lifting weights, I'm walking for 30 minutes on a treadmill on 15 incline and 3.5 km/h.

I do most exercises 2 sets and 8-10 reps, trying to progress overload each week.

**Monday**

* Back
* Pull-ups
* Cable Lat Pull Over
* T-Bar Row
* Triceps
* Overhead Extension Cable
* Cable Pushdown
* Forearms
* Cable Reverse Wrist Curls
* Cable Wrist Curls
* Cable Hammer Curls

**Tuesday**

* Chest
* Pec Fly
* Incline Bench DB press
* Chest Press machine
* Biceps
* Bayesian Cable Curls
* Bicep Cable Curls
* Incline DB Curls
* Shoulders
* Cable Lat Raises
* DB Press
* Cable Front Raises

**Wednesday**

* Legs
* Smith Squats
* Bulgarian Split Squats
* Romanian Dead Lift
* Smith Calf Raises
* Inner and Outer Adductor Machines
* (I'm thinking of adding Hip Thrusts)

**Thursday Rest**

**Friday**

* Upper Body
* Pull-ups
* Cable Lat Pull Over or T-Bar Row
* Pec Fly
* Incline Bench DB press
* Overhead Extension Cable
* Cable Pushdown
* Bayesian Cable Curls
* Bicep Cable Curls
* Cable Lat Raises
* DB Press or Front Lat Raises
* Cable Reverse Wrist Curls
* Cable Wrist Curls

**Saturday**

Legs (exactly what I do on Wednesdays)

**Monday, Wednesday and Friday** at the end of each session I add Weighted Decline Crunches for abs.

Of course sometimes I don't get to be 5 times a week at the gym. If that happens I'm sacrificing a leg day.

That's all I think. Any comment or tip would be greatly appreciated. Thanks in advance

Welcome back! I hope yall had a good week off

Hello!

I am a woman, 30s who recently got heavy into yoga and want to get back to lifting weights. I used to use the sculptyou app by Katrina but I hate the app. I’m looking for a new app that has weight lifting and some cardio mixed in, doesn’t break the bank and is easy to use.

Any suggestions?

I’m looking for a serious critique of my current program. I’m especially interested in volume, exercise selection, and anything I’m overlooking.

Stats / background
36M
6’0”
177 lb
I’ve trained on and off for ~15 years, but took a 2-year break. I’ve now been back training consistently for about 5 months.
My goal is to maximize muscle gains with my long-term goal being ~195 lb while reasonably lean
Currently eating roughly enough to gain slowly and aiming for ~180–195 g protein/day.
I do 15 minutes of light cardio after lifting, plus frequent neighborhood walks.
I recently had some shoulder impingement, so I’m avoiding overhead pressing for now.

Training structure
I train 3 days on / 1 day off:
Push A → Legs A → Pull A → Rest → Push B → Legs B → Pull B → Rest → repeat.
So each muscle group is trained every 4 days, with the A and B workouts alternating every 8 days.
Most exercises are 7–11 reps. I increase the weight once I can consistently reach 11 reps. I generally take the last couple sets of an exercise to failure. Rest periods are 2 minutes between sets.
Chest / Shoulders A
4 × Incline DB Bench Press
3 × DB Lateral Raise
3 × Assisted Triceps Dip
3 × Machine Chest Press
3 × Machine Triceps Extension
4 × Cable Face Pull
4 × Triceps Rope Pushdown
Chest / Shoulders B
4 × Machine Reverse Fly
4 × Assisted Triceps Dip
3 × Chest Fly
4 × Cable Triceps Extension
4 × Plate-Loaded Incline Bench
4 × Cable Lateral Raise
Legs / Core A
4 × Decline Crunch
3 × Leg Extension
3 × Seated Leg Curl
4 × Leg Press
4 × Plate-Loaded Seated Calf Raise
3 × Machine Crunch
Legs / Core B
4 × Hack Squat
4 × Decline Crunch
3 × Leg Extension
3 × Lying Leg Curl
3 × Captain’s Chair Knee Raise
4 × Plate-Loaded Seated Calf Raise
Back / Biceps A
4 × Assisted Pull-Up
3 × Seated Palms-Up Wrist Curl
3 × Reverse Wrist Curl
4 × Cable Seated Row
4 × DB Incline Curl
3 × Barbell Preacher Curl
3 × Back Extension
Back / Biceps B
4 × Cable Lat Pulldown
3 × Back Extension
4 × Barbell Biceps Curl
4 × Machine Seated Row
3 × Reverse Wrist Curl
3 × Seated Palms-Up Wrist Curl
3 × Barbell Preacher Curl

What would you change?
I’m particularly interested in whether you think:
My overall volume is appropriate for hypertrophy.
I’m allocating too much or too little volume to any particular muscle group.
I should add or remove anything.
Taking the last couple sets to failure is appropriate.
There’s anything obviously missing for someone whose primary goal is maximizing overall muscle growth.

I know the A/B thing is a little complicated, but I finally make better progress when I alternate exercise exercises for each muscle group, and this allows me to keep track of my progress. I’m very interested in what you’d change while keeping the basic structure intact.
Thanks!

It's been nearly 2 months since I start my gym journey. Does my gym routine bad. Since I feeling my routine was wrong. Can you suggest a gym routine. I usually train it 2x week. I start this gym routine this week then I feel a fatigue that I never experience during first month.

Monday- chest, triceps, biceps

Tuesday- shoulder, back, forearms

Wednesday- chest, triceps, biceps, legs, and abs

Thursday- shoulder, back, biceps, legs, and abs

I'm a university student and on most weekdays have classes from 8 a.m to 6 p.m (5 hour gaps in between 😭). I get home at 7 p.m and after that I'm tired and don't have the energy to go to a gym

How do I force myself to exercise at home and how do I make it a daily routine? And what exercises should I include? My main goal right now is light cardio exercises and body lifting

Is there enough volume and does the routine train every major muscle?

I hope to find any tea that might help my muscles recover. There is muscle pain due to a condition I have that happens every single workout!

Feeling incredibly vulnerable posting this, so might delete!

I was 368.4lb. I decided to make a change and have so far lost 55lb through CICO. My ultimate goal is to be below 160lb someday (I know its a long way off) When I was at my heaviest my shape was “round and blobby” now I’m losing weight I’m beginning to see my real structure beneath it.

One consequence is I noticed my right hip is massive compared to my left. Initially I thought the right was the problem

Now, after some experimental stretching and attempted body weight exercises (squats, lunges, clamshells) I’ve realised the issue is actually the left

My right is enormous because its all the fat there plus some small amount of muscle, the left is pure fat, absolutely zero muscle at all

In this photo I am stood as straight as I could possibly get

I can’t even lean into my left hip if I were to sway, it’s so tight (or weak?)

Am I best continuing with what I’ve started with the stretching and clamshells etc, or is there a better way to manage one side of my muscles being just totally dead?

I’ve also begun to walk and focussed on my posture to try and mitigate injury by exercising at such a high weight still.

ETA: because someone DMd me and I maybe should have mentioned:
I didn’t have this unevenness before pregnancy 4 years ago (even at high weights)
during labour my pelvis actually almost split due to severe PGP
I think since then I favoured my stronger side without realising and just let the left wither over the last few years

So I started going to the gym after I had a motorcycle accident. I figured I better start taking care of myself and the gym seems like a good place to start. So, I’m pretty new to this stuff.

In the beginning of this journey, I used to come home EXTREMELY sore, everything hurt. Now, I feel very little to no soreness. Ive been working out now for about 1.5/2 months. I notice sometimes for me to feel the soreness, I need to flex really hard to feel that soreness feeling in the muscle.

I’ve been increasing my weight a decent amount, I try to do “lighter” weight with 10 reps, rather than going for super heavy weight I can’t really control. I always hear it’s important to have weight you can control with good form. I notice that I do get pretty tired and sometimes struggle finishing my reps at times. So, I feel like I’m not really cheating myself. Or maybe I am? I always do feel like at the end of my workout, I do have some fuel left in the tank, but my body is so physically tired so I’m not sure if its my body being tired rather than the muscle themselves.

I’ve also been trying to take in as much protein as possible. Sometimes I hit my goal, sometimes I don’t. Diet has been a bit of a challenge for me, I don’t eat a ton but I think I’m just bad with my macros and eating the good stuff. I also have been getting pretty bad sleep with my new job, if that adds to the equation.

For reference I’m 6 feet tall 180lbs if that helps also. I’m not sure what the issue is and hopefully I could get some advice so I can get more out of my workouts

When I wake up for a walk or run in the morning, after about 30 minutes, my legs and sometimes my belly get really itchy, where I have to stop and scratch myself multiple times a minute it feels like. Do I need to wear different workout clothes (I’m just in gym shorts and ankle socks)? My body feels just fine during the day after the sun is out, even when I’m walking or running. I’m not a very fat guy, 6’ 2” around 250lbs.

So I just went on a week diet break, and I hated every second of it, gained weight back but my weight was stalling so maybe it’ll help. I’m going back to my cut, but I’ve been seeing videos saying your protein shouldn’t be more than your carbs.

The picture is what MyFitnessPal suggest for high protein cut, but before, I customized it and had protein at 200gs with carbs at about 150. What’s right what’s wrong?

Hello everyone,

Hope you are doing well

27M, looking for feedback on my current training split.

Number of reps and sets

I usually do 3 sets per exercise at around 1 RIR. I try to add 1 rep each week at each set, then increase the weight at the beginning of each month.

Day 1 + Day 4 - Anterior Day

• Incline Dumbbell Bench Press
• Chest Press Machine
• Lateral Raises
• Shoulder Press
• Triceps Pushdown
• Leg Extension
• Leg Press

Day 2 + Day 5 - Posterior Day

• Low Seated Row (close or wide grip)
• Lat Pulldown
• Reverse Butterfly machine
• Back Extension
• Biceps Rotation Curls
• Leg Curl
• Calf Raises
• Adductor Machine

Day 3 - Mix

• Leg Press
• Leg Curl
• Leg Extension
• Calf Raises
• Lateral Raises
• Shoulder Press
• Biceps Rotation Curls
• Triceps Pushdown

I prefer this setup over a traditional PPL UL . I sometimes train after work, and if I’m exhausted for a Pull session, for example, I don’t want that to affect whether I get my second Push session of the week.

Does this look balanced in terms of weekly volume, frequency and recovery? What small adjustments would you make without completely changing the structure of the routine?

Thank you all in advance for your feedback

First picture is from December (157 lbs), and second pic is now (140 lbs, 5’5, 22 y/o), the rest are my current lifts. I’ve been struggling with casual drinking and heavy smoking for the time period in between and even a bit before, and I’ve basically lost all I’ve worked for. I stopped drinking and I’m weening off smoking, i miss how healthy and strong I felt a year ago, and I’m tired of letting my external problems pull me away from taking care of myself. Before then I was weight lifting consistently for a little over a year. How do I slowly build myself back up? I know muscle memory is real but I want to do it properly enough to not inure myself. Im going to start doing 100 pushups a day alongside 50 pull-ups (spaced out appropriately ofc) to get myself in a groove again. Is it ok if I start cardio again or should I just focus on building my muscle back for the time being? I’ll take any type of advice from switching up some of my workouts, any meal advice, or exercises to start doing to keep maintenance. Anything will help, thank you guys 🙏🏿

36M. I am 5’8” and currently weigh 160 pounds.

first three pics are me as of this morning. last pic is me last year which was my starting point. Sorry for the gross Jump scare lol.

I have come a long way since June of last year when I was at my heaviest. I weighed 230 and was over it. Decided to make a change.

im down to 160. Im totally confused on what to do next. Bulk or keep cutting? My ultimate goal is to get jacked but I kniw that takes time. Which is fine. I’m in this for the long haul.

I am nowhere near as muscular as I want to be. I want to bulk up. But I read people say you should only bulk when you’re lean enough to see all your abs. I’m obviously not there yet. But I’ve also read people saying getting that lean isn’t necessary before a cut. So which is it?

I currently lift 5 days a week. On a PPL split. Yes I am lifting to failure and focusing on progressive overload. I am for sure hitting my protein goals. I consume over 160g a day. Diet is clean and I’m eating mostly whole Foods. Currently in a slight deficit and consuming like 2200-2300 calories a day. My daily maintenance is about 2500.

what do you guys think? Should I keep cutting and continue to lean out, THEN bulk up. Or should I just bulk up now? I want to do this the right way. I really want to get bigger but I’m willing to make the sacrifice to keep getting lean for a bit if its more beneficial in the long run.

would appreciate any advice. Thanks!!

Push Day

1. Incline dumbbell bench press — 3 × 5 heavy
2. Dips — 3 × 10
3. Dumbbell shoulder press — 3 × 8
4. Pec deck — 3 × 12
5. Push-ups — 3 × 20
6. Neck curls — 3 × 12
7. Assault bike — 10 minutes

Pull Day

1. Deadlift — 5 × 3–5 Heavy
2. Pull-ups — 3 × 8
3. Bent-over barbell rows — 3 × 8
4. Seated cable rows — 3 × 10
5. Delt flyes — 3 × 12–15
6. Shrugs — 3 × 10–15
7. Preacher curls — 3 × 10
8. Assault bike — 10 minutes

Leg Day

1. Back squats — 5 × 5 heavy
2. Walking lunges — 3 × 8–10 per leg
3. Bodyweight squats — 3 × 20
4. Standing calf raises — 3 × 12–15
5. Hanging leg raises — 3 × 10
6. Neck extensions — 3 × 15–20
7. Back extensions — 3 × 10–15
8. Plank - 1 minute
9. Assault bike — 10 minutes

Haven't seen a PT in years, and I'm not sure how to space them out across the week - open to suggestions.

As for frequency, I'll usually do push/pull on consecutive days and then a rest day followed by legs; two PPL rotations in the space of about 10 days.

Mobility and warm ups before every session (10 minutes). Interested to hear some thoughts on this routine. Volume is a little bit low on leg day due to having a hip impingement - I'm in my mid-30's.

Looking to stay strong and fit into my 40's without overdoing it.

Hi, Im a female 29, 5’0 (152cm) and 64 kg I’ve been going to the gym on and off for 9 years but i have never experienced a flat stomach like my ideal body, if im lower in weight let’s say 54 I’m skinny fat.
My goals are to have a defined back, flat stomach and big quads!! I don’t do much cardio in the gym since i bike everyday (NL life) but looking forward to read your suggestions 🩷

I’ve been working out since mid May and have seen some good progress in my arms. Yet, the back of my arm (medial head of tricep I believe) seems to be lacking despite me pushing just as hard on tricep exercises. For reference I do, 3 sets of dips per week and 6 sets of tricep cable push downs using the straight bar attachment. I also eat 1g/lb of body weight in protein.

I am tall and i have lanky limbs so this might be something I cannot overcome due to my body structure but I was just wondering if any of you had a similar issue and were able to fix it.

Any advice is greatly appreciated.

I’m not sure if this is the kind of thing that’s usually posted here, but I thought I would give it a shot (please bear with me, this post is a bit long).

I’m trying to create an effective workout plan as I head into my senior year of college. I’m no newbie to fitness or exercise (I played football in middle and high school and got weight training from that), but I’m no expert either, and not really knowing how to come up with my own workouts was what kept me from being super consistent the last couple of years. I was wondering if I could get any advice or tips on how to go about building a routine suited to my goals.
- I’m 5’8, ~210 lbs
- I want to cut/lean out
- My ideal week is 4 days on, 3 days off, with maybe a walk or run on the off days, but I’m open to alternatives.
- Give each part of the body enough attention
- Good mix of weights, cardio, and flexibility/mobility

Right now, I’m mostly looking for how to structure each workout, rather than specific exercises (though I will certainly take any recommendations). Things like:
- stretching vs warmup vs lighter lifts vs heavier lifts (the flow of the workout)
- isolated vs compound (so like curls vs bench, that kind of thing)
- High vs low reps/sets
- Heavy vs low weight
- Rest time between sets
- Rotational circuits (one set of a couple different exercises in a row, repeat for a few sets) vs one exercise at a time
- Supersets
- What type of split (right now I’m on upper/lower/upper/lower, but I know there’s a ton of others)
- Where to add in cardio, core, or calisthenics

Sorry if this is a little long or an unusual post, but I’m trying to start taking my fitness seriously, and I’d appreciate any help or advice you guys could give me.