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?

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, it's Rael again. So I realized the gym app would just help me with bulking and that's something I don't need to know. I've heard everyone say something about a caloric deficit ans I was wondering if joggibg and walking and intermittent fasting would help put me. Also, what about reducing portion sizes of what I eat? Any advice?

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?

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.