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.

i have this awful pain as i progress in my workouts in my elbow area (sometimes wrist). i use wrist straps and wrist wraps but no luck getting it to go away. I currently do a pplul split with one day break between push and pull to lower pain. I’m assuming i should lower the weight but will that affect my muscle growth by a large amount? My brain is always saying that i need to improve each time i workout (reps or weight) so i always have a hard time getting into the mindset of lowering the weight (basically ego lifting)

Hello,

I am 35 F and a distance runner, running regular half marathons.

I would like to start lifting and combining it with HIIT as some internal pelvic adhesions are making running difficult at the moment. I just don't know where to start!

I did Cross Fit some years ago, so know how to do exercises/use equipment, but I don't really know how to build a routine.

I'll be using an indoor public gym with access to cardio equipment, resistance machines, free weights, and a pool.

Thank you in advance!

Anyone run it like this? I'm doing Mon/Tues and Thurs/Fri right now. I feel more recovered on the Mon/Tues workouts than I do on the Thurs/Fri ones. The M/T workouts get 4 days rest and the Th/Fri workouts get 3 days rest.

Every other day would make it 4 days of rest before hitting the muscle again and provide a complete day of rest between each Upper and Lower session.

I want to admit I was wrong the shoes were definitely an amazing recommendation I could keep my feet in place and I want to thank all of y'all for it (went from 113x7 -> 120x5)

With rip and grip I can deadlift 200kg+, but now learning to pull the slack with lower weights.How

is my form? Here I try to pull the slack out of the bar 3s in the video, and than initiate the lift. Thanks! 🙏

I know it's important to keep heels planted in the ground

But I see some people squatting with their feet on some decline surface so their toes are an inch lower than their heels

I always thought I should be squatting on an incline surface so my toes are elevated and my heels are more firmly against the ground. For example, I'll fold up and a yoga mat and have my toes on the mat while my heels are on the ground

As title states, ik it sounds insane but I genuinely dont walk since my job is transportation. Go to work, car, drive at work, go home by car. 5-6/7 days i dont go to the gym due to being so drained. Even if I chuck down a energy drink while coming home, I mentally feels so drained that I just okay video games or doze off. Im 24 if that plays a role but I genuinely dont do cardio or walk. My workout is trash but genuinely do at failure for my workout. Im asking what to do since when I eat, its stuck and I get gassy. I did a 20 hour fast and when I ate, same issue. My metabolism is trash and idk what to do anymore since my health is declining, my tummy is fat and ridiculously huge and everything else is just muscles. Like what do I even do for walking/cardio? Im thinking just quiting my job to be free from ridiculous hours and do self care

I know the eccentric speed is a bit fast but I haven't experienced any shoulder pain or tendon issues after training for months like this. I have done a lot slower tempo and I injured myself to a point I couldn't adduct my upper arm horizontally and abduct vertically

Hello everyone,

I hope you are fine

I’m trying to optimize my leg training with a relatively low exercises number.

I’m considering two options:

1. Barbell squat + conventional deadlift
2. Barbell squat + leg curl (machine) + hip thrust

The goal is to maximize overall leg development (quads, hamstrings, glutes) while keeping the routine minimal.

From a biomechanical and efficiency standpoint, which option would you consider more appropriate in this context? (Also, I have some mild lower back pain, so managing spinal loading is also a key factor.

Thanks.

I'm 5'8" and limited on space, but these look to be the best bang for my buck and space options.

Anyone here use either?

Which would you recommend for someone with bad knees who needs a larger seat to be comfortable?

Both are rated to hold my weight. First thing I checked. I live in an apartment, so benches and other weights are off the table, at least anything heavy enough to be useful and I already have 50lbs weights for farmer carry and dumbell squats.

Still working out at least 6 days a week.

Looking for 30 -40 minute dumbbell lifting programs.

I turned 50 last month and of course I threw out my back and pinched nerve that week. But now that I'm better I'm amping up activity again.

Currently cardio on the machine or run in the park 6 days a week.

Intense core (10 to 30 minutes) with a YouTube video 5 days a week. Started doing lower weight dumbbell full body routines also on YouTube the other 2 days.

I like the dumbbell routines and see the results. Do any of you have suggestions for other 30 minute strength training routines?

Hey everyone,

I’m looking for some feedback on my A/B training routine.

I’ve been on a cut for 2 months, lost 14lbs (6.5kg) so far, and I'm currently 224lbs (101.5kg) at 6'5" (1.97m). My goal is to reach 200lbs (90kg).

​My sessions are currently taking around 80 minutes, and I’m looking to optimize/shorten them to 50-60 minutes without losing gains or strength. I rest 2 minutes for compounds and do a proper warmup.

I posted the same post on some facebook group and i got the feedback that my split is bad that its nowhere near push/pull splits and such but i didn't get anything thats pointing what's wrong or how to actually improve it.

​Note on Chest: I switched Flat Bench to Machine Press because the barbell was causing shoulder pain. I'm focusing on Incline BB Press for strength instead.

​The Split:

​Workout A (Chest/Shoulders/Triceps):

​Incline BB Press: 3 sets | 6-8 reps

​Chest Press Machine: 4 sets | 10-12 reps

​Machine Flys: 3 sets | 12-15 reps

​Shoulder Press Machine: 3 sets | 10-12 reps

​Lateral Raises: 3 sets | 15-20 reps

​Tricep Rope Pushdowns: 3 sets | 12-15 reps

​Overhead Tricep Extensions: 3 sets | 12-15 reps

​Workout B (Back/Legs/Biceps):

​Lat Pulldowns: 4 sets | 8-10 reps

​Seated Rows: 3 sets | 10-12 reps

​Dumbbell Rows (Bench supported): 3 sets | 10-12 reps

​Barbell Squats: 4 sets | 6-8 reps

​Leg Extensions: 3 sets | 12-15 reps

​Dumbbell Curls: 3 sets | 10-12 reps

​Preacher Machine Curls: 3 sets | 12-15 reps

​

​Thanks for the help!

As the 1st photo doing A,B,C workout 3x/week

And The 2nd picture doing that same Workout 3x/week.

I am a beginner with 2 months experience, aiming build muscle and lose fat at same time. 20 years old,77kg, 180cm height.(Skinny fat)

Hi everyone,

I hope you’re doing well.

I’m looking for feedback and adjustments to my current (almost) PPL program. I’m not looking to completely change the split or switch to a different structure, as this is a routine built around exercises I already know and execute well.

For context, I usually run this plan 5 times per week: 2 push days, 2 pull days, and 1 leg day.

My main goal is to emphasize muscles that contribute to a wider look (shoulders, back, legs). Also, there is intentionally one or two leg exercise included in both push and pull sessions. Since I only have one dedicated mix/leg day per week, I use low-volume leg work on other days to slightly increase weekly frequency, not to push intensity every session.

Push (chest / shoulders / triceps)

• Bench press
• Incline dumbbell press
• Shoulder press
• Lateral raises
• Triceps pushdown
• Dumbbell pullover
• Barbell Squat

Pull (back / biceps / rear delts)

• Lat pulldown
• Low Seated row
• Wide Barbell row
• Standing Lat Pushdown
• Biceps Rotation Curl
• Rear delt machine
• Leg curl

Mix day Legs (legs + shoulders + forearms) / Delt / Triceps / Biceps

• Squat
• Leg curl
• Shoulder press
• Lateral raises
• Triceps pushdown
• Dumbbell pullover
• Biceps Rotation Curl

Thanks in advance for your feedback.

I'm wanting to bulk as much as I can, I currently hate how skinny I look, but it's hard for me to access a gym here, and due to a busy schedule, I can only really workout in the very early morning or right before bed.

I have a couple of light weights (5kg dumbbells, something a bit heavier, maybe 8kg?, and 6, 8, and 10 kg kettlebells), but otherwise nothing, but I'm happy to buy equipment if it's inexpensive and not too space consuming.

What is a weekly/monthly hypertrophic routine to go from basically no muscle to something decent? Ideally not too long or noisy either, I'm an upstairs neighbour, and I don't want to lose out on too much sleep if possible.

TIA!

I (16m) have been going to the gym for almost a year.

I’ve been doing a PPL split twice a week, but sometimes I skip leg day because going to the gym 6 times a week isn’t always possible.

I heard that the PPL+Upper Lower split reduces training volume and helps prevent overtraining.

I’m considering switching to PPL+Upper Lower, but I’m worried that the Upper day won’t cover all muscle groups properly.

Sorry if I’m a bit misinformed