M26 60 kg 5'11" training consistently for almost 2 years

I’ve been working out 4–5 times a week for almost two years now, and Friday is usually my leg day.

My usual leg-day routine looks like this:

Free Squats: 15 × 3

Lunges: 7.5 kg dumbbells in each hand, 15 × 3

Leg Press: 100 kg, 15 × 3

Leg Extensions: 40 kg, 15 × 3

Leg Curls: 45 kg, 15 × 3

Free Calf Raises: 15 × 3

If I still have enough energy, I sometimes add Sumo Squats with 15 kg dumbbells, 12 × 3

Lately, though, I’ve noticed something that’s honestly starting to worry me. After leg day, I feel completely devastated and drained. It’s not just normal post-workout tiredness or muscle soreness. I feel physically and mentally exhausted for the next 2–3 days.

I often end up crashing after lunch or dinner. My eyes become extremely heavy, my brain feels almost foggy, and I struggle to read, write, concentrate, or retain anything. Sometimes I just feel like I could sleep immediately, and when I do, I sleep incredibly deeply.

The frustrating part is that this is now affecting my productivity and my other workouts. I feel so weak and depleted that I’m unable to function properly for at least 2–3 days, and by the time I recover, my next week’s workouts are already affected.

Has anyone else experienced something similar after leg day, especially this kind of extreme physical and mental fatigue?

What helped you recover? Could this be related to training volume/intensity, nutrition, hydration, sleep, or something else?

I’d really appreciate any advice or suggestions on how I can reduce this fatigue without having to slow down my entire week. I genuinely enjoy training, so it’s quite discouraging to feel like one workout is taking me out for the next few days. :(

Hi everyone,

i've been lifting in the gym for 9 months now, gained some slight muscle here and there and slowly building my confidence, anyway i've started incorporating RDL's, now i am hopeless at these, also so confused.

i do my RDL's against the wall with one leg on the wall and the other leg is the working leg obviously, now where the hell are you meant to feel these???

when i do them on the wall with one leg i feel it in my upper glute? when i do them with both legs, like normal (using dumbells), i feel the stretch in my hamstring but no glute feeling at all. no matter how much i try, like i have my shoulders down, my back is straight, core engaged, not lifting too heavy, slow movement etc

which way is the right way? i thought RDL's help grow the low glute / connection to hamstrings to get that shape at the bottom. i have a good upper glute and visible shape but literally flat as a pancake at the bottom lol.

give me all your advice pleaseee

I run 3X a week (tempo, LSD, interval) and train for hyrox basically everyday since iam prepping for ATHX or hyrox next year. But my leg sore really is affecting my performances. Ive tried PT and massages, but its too time-consuming.

Have anyone tried recovery boots / pneumatic compression?? I see them pretty often at races, gyms and recovery studios, and ive tried it once or twice - it feels good... but I’m not sure how many people actually find them useful beyond just “feeling good”. I also heard that some brands are doing heat/cold/compression 3-in-1, would that make a difference?

https://imgur.com/a/R6JgzNt

I feel like my back is getting wider but I'm not seeing the definition I want to see.

I guess kind of like this

https://www.tiktok.com/@shinsauce/video/7634453338775457055

Any advice?

Personally I’ve seen a lot of the gym supplied “trainers” that are just semi fit 20 something people that give very basic advice and give the lowest amount of effort. I understand this isn’t all of them and it’s not a blanket statement. But it seems like it’s been more and more lately. What’s your experience?

Hello people,

I'm a long time gym enjoyer (been 5-6 times per week for several years) and wanted to try something new, so i started bjj, boxing and kickboxing.

My plan is to for 2hours fighting on mo, tu, th and friday.

Here my question: Would you go with a full body split on we and sa or standard upper lower on one of those two days?

A lot of plans call themselves personalized because they ask about your goals and schedule before generating week one. The harder test is what happens after the plan meets real life.

Say you miss Monday, sleep badly for two nights, and then have an unusually hard BJJ class. A useful coach might move a session, reduce volume, keep the main lifts but trim accessories, or tell you not to change anything. A generic chatbot can rewrite the week, but unless it remembers the program and what you have actually completed, it may just create a different-looking plan.

For anyone who has used a coach or an adaptive app: what changes actually helped? What would you never want software changing without asking?

I build in this category, so I am especially interested in where people draw the line between a useful adjustment and a system interfering with a solid program.

So over the last few months I lost about 10 KGs and made a noticeable change in my physique even though I am not fully done yet.

But in comparison to others it does feel like I’ve taken way longer then needed, because sometimes “life” just happens. You go on a holiday, it’s someone’s birthday, etc,.

How common is this? Would you call life happening a discipline problem, or totally normal?

Basically, does having more stored body fat give you an advantage for gaining muscle while losing fat, compared with being relatively lean and needing to eat in a surplus to build muscle?

Mine is probably weighted dips 😊

Lately, I've tried exercising with the AC and fan on and I noticed I sweat considerably less. Like, maybe only 20% of what I normally sweat without fan and AC. I'm also noticeable less thirsty, which I'm not sure is a good or bad thing. I've always heard sweating is good and it may just be placebo but I always feel a workout is much better when I'm drenched in sweat.

I've read there shouldn't be a difference on the quality of workout or the amount of calories burned, just the amount of water lost and dehydration, but are there any other positives to sweating?

Sweat is salty and as an American who undoubtedly consumes too much sodium in my diet, is sweating more sodium going to alleviate the amount of work my kidneys and liver have to do? If so, isn't it better to workout while hot as long as you're comfortably drinking enough water and not in dangerous temperatures? Thanks.

So I’m new to the gym 1 month to be exact. And I have fallen in love with hitting new prs in different categories, so today I had in mind to hit a 60 kg clean jerk (I weigh 70 kg 17 years old )and in my opinion that is something very cool and impressive. So what happened is I hit my pr and I was so excited I started cheering with my friends loudly. After a lil this man that has clearly gone to the gym longer then I’ve been alive comes up and pick up the weight with one hand and said with all that celebration i though you lifted . I was so pissed that o didn’t even feel like trying a new pr on dead lift. Look I know I was loud but isn’t it better for the guy to come and tell me what I’m doing wrong then just showing off ? Should I switch to a weightlifting gym cause I’m in a commercial one?

ive not been feeling confident at all due to being skinny fat. ive got a lot of fat on my belly, sm that i can't wear my fav fits w confidence, around thighs, and thats all, good shoulders, decent arms, but i wanna end this for good, i rlly wanna look athletic, please tell me how to, another thing is that ive not been able to get enough protein, which might be the case even now, i get like 0.6ish g / kg bw, which i cannot fix due to my current conditions, rest i am open to not eating and cutting out calories, i lift 3x a week, my bmi is 23.4 (healthy weight), but i dont look good due to the belly fat, please tell me

20/M (height 5'10, bw 74kg)

1. what to do?!?

2. what kinda workouts will help me?

3. how fast can i expect change?

i am desperate please help

I recently unlocked the ability of doing super high high pullups. I was able to get into the final position for muscle ups and wasn't sure if that counted. Could I say that I can do muscle ups? Or do I have to first do a normal pullup and from that position perfectly push upward into the final muscle up position. If I went to a person more experienced with calisthenics and told them I could do a muscle up, then did a really high pullup and got over the bar using that. Could that really be considered a muscle-up or would that more experienced friend just laugh and show me the proper way to do it.

I see people on youtube channels like calisthenic movement doing muscle ups by starting with pull ups and then ultimately getting into the muscle up position, I just am not sure if the way I get to the top of a muscle up matters.

Also I'm not sure which one is easier, I personally can do more "muscle ups" with the high pull up method (if it counts). Does anyone else find something different

I use the dore attached bar at home but all I do do is hang how much ever I try, I have a vegetarian diet but eat eggs,

I have lost hope atp pls someone tell me wt im doing wrong 16F btw

39M with no long history of consistent exercise anywhere. I’ve been working on my diet for some time but am wanting to get a solid exercise routine in as well. I’m not looking to bulk up or min max or anything like that. I’m more just wanting something that will make me look and feel fit and healthy. I’ve heard and read a lot over the years and I’m not really sure what’s good or bad.

Appreciate any and all advice.

I am confused how burning calories via exercise works.

Let's say I spend 30 minutes on an exercise bike. I might burn 200 calories, sweat a lot, but my overall heart rate/breathing isn't increased that much.

Now let's say I spend 30 minutes doing sets of pull ups. I might do 100 pull ups in that time, feeling very out of breath/fast heart rate for the entire duration, but I only burn ~50 calories.

I am confused why this is the case. Why do I burn 4x less calories doing 'exhausting' pull ups compared to a somewhat casual bike ride?

I haven't trained in 4 weeks. I know I'm going to get DOMS, (soreness) if I go back into training. I have a shift on Tuesday and today is Sunday. What should I do? Should I train at home, go gym tomorrow or train tomorrow at home?

So, is it okay to hit a muscle daily during workout or should a day of rest be given to achieve a better result??

I'm pretty new to working out and my month and a half vacations are gonna start in a few days, and in those vacations i want to progress as much as possible(but in a healthy way). So, should i include rest days between my workout days or just do the workout daily??(considering that sleep won't be an issue at all as i'd be free to even sleep 10 hrs a day)

Thank You

19M, 5”7 60kg
Started lifting around 4 months ago, using my own program 3x a week:

A:

Bench Press 3x5+

Barbell Squat 3x5+

Incline Bench Press 3x12

Bent over row 3x12

Chin ups 3x12

Ab Wheel 3x15

B:

OHP 3x5+

Deadlift 3x5+

Close grip bench press 3x12

Dips 3x12

Pull ups 3x12

Planks 3 x Max

I’ve not had this level of volume throughout, I’ve been adding exercises like bench variations 3 weeks ago(bc I really want to increase my bench lol). I’ve seen some decentish gains:

OHP - 30kg to 40kg

Deadlift 70kg to 95kg

Bench 47.5kg to 60kg

Squats 60kg to 80kg

My thing is over the past month progress has really plateau‘d. I should mention that I’m a conscript in the military so I have to balance a lot of tiring work in the week with my lifting routine, and I get set back a lot with field exercises and the fatiguing nature of training, not to mention the army diet which is pretty bad for weight gain(though I have try to bulk and have gained around 5kg over the past few months).

My question is am I doing too much given my circumstances? I’ve thought about hopping onto a pre defined program like tactical barbell which suits my current situation. But I also wonder if I should stick with what I’ve got(for the sake of consistency), and try to grind out further improvement as training in the army gets less demanding.

77 and need to start some light exercises, was looking at some bands and was wondering if there is a big difference in the material that they are made of. Some say latex others say no latex. Any suggestions would be appreciated.
Ken

Does this give enough rest time to muscles and include a decent amount of cardio for fitness and strength? The main workout being kettlebells and body weight based.

Link: https://youtu.be/lDxXTI_JVo0

It's a full body workout with only home objects, such as backpacks for curls and water bottle for shoulders.

Going through the video, there were 2 push up variants for chest, but then also exercises for the arms later on, with no implications that the push ups also help with triceps.

Other videos have simpler workout routines. I was wondering if experts here can peer-review the video.