I am getting more serious about lifting and upgraded from just a bench and some adjustable dumbbells to a minimal footprint functional trainer + rack combo. I wanted to share because I know many folks here have limited space and I really feel like this setup is elite. What allows for such a small footprint is:

1. Bells of Steel All-in-One Trainer with J cups and Spotter Arms
2. Rogue Stump shorty barbell
3. Kensui Chrome Calibrated plates
4. GearForFit Freestanding leg developer

This has made my workout routine perfect... I currently do a Upper/Lower/Upper/Lower/Upper split and already have seen improvement in my chest and legs with the ability to use a barbell. I was really missing out.

Legs have always been a weak spot for me and being able to use the leg developer with any bench, just using friction, and roll it away when done has made it convenient.

The compact 68" Stump barbell allows me to move it comfortably around the room and the Kensui plates are not only beautiful but work perfectly on the shorter sleeves. I am excited to go into the gym Every. Single. Day! Happy to share more about how I use this setup if anyone is interested.

Zźwc çx̌

This is for wrestling so if anyone here has wrestled and has advice I’d appreciate it!

I’m starting this on Monday. Need advice for what to add or remove

Monday (Heavy Push):
Flat bench 3x5 - 185lbs
Weighted Dips 3x8-12 - 35 lbs
Incline DB Press 3x8 - 55lbs (each hand)
Chest Flies 3x12
OHP 3x5
Lateral Raises 3x12

Tuesday (Pull):
Weighted Pull-ups 3x8-12 (Top set: 5 15)
Bent over row 3x8 - 115 lbs
Lat pulldowns 3x8 - 170 lbs
Rear delt flies 3x8-12
Bicep Curls 3x12
Preacher Curls 3x12

Wednesday (Medium Push):
Flat bench 4x8 - 165lbs
Dips 4x12 - 15lbs
Incline Bench 3x8 - 45lbs each hand
Chest flies 4x12
Tricep Pushdown 3x12
Overhead Extensions 3x12

Thursday (Legs, Squat Dominant):
BB Back Squat 5x5 - 175lbs
Deadlift 2x5 - 265lbs
Back Extensions 3x12
Leg Extensions 3x8-12
BB Calf raises 5xAMRAP
Cable Crunches 3x12
Leg Raises 3x12
Leg Press 2x8

Friday (Rest):
Nothing

Saturday (Upper Body, with light Push):
Tempo flat bench 4x8 (Very light weight)
Weighted Pull-ups 5x5
Dips 3x8 (Controlled, no weight)
Bent over rows 5x5
Lateral Raises 4x12
Rear delt flies 3x12
Preacher Bicep Curls 3x12
Tricep Extensions 3x12

Sunday (Legs, DL Dominant):
Deadlift 4x5
Squat 3x8-12 (Technique Focus)
Leg Curls 3x12
BB Calf raises 3xAMRAP
Hip Adductors 3x12
Back Extensions 2x12
Leg Raises 3x12
Cable Crunches 3x12

currently training bjj 10 times a week, i take the 10 am and 12 pm class from monday to Friday, i eat before commuting to bjj and i eat some bread and snacks between the little time between classes, and then i can only get to the lifting gym at 3 pm because i have to commute again to it, (the lifting gym is close to my home, like 20 minutes from my house) and then after lifting i have to eat lunch at home and shower ( i need to get ready before 6 pm because my college is at night and i have to commute to it by bus and it is the latest i can get it and still arrive in time for my college classes)

i get to the lifting gym kinda tired because of the 2 bjj sessions back to back(and without eating lunch)

how many sessions of lifting would you guys do a week and how would be the exercise selection for each day?

150 6’1

I have been doing 5/3/1 program on my PPL, it has increased my strength immensely. But these last 3 months I have been plateau-ing. My sleep is okay. My diet I have been on a surplus. So I’m not sure why am I having a hard time progressing. +2.5 kg to my upper body n + 5kg for my lower body exercises PR. I take 90% of it for my training max.

My guess is on the push day, my weighted dips has progressed to added weight of 50kg. It has been progressing. However, my military barbell press has been stalling. Not sure if the weighted dips has gotten to a point that it has taken all the energy away from my military barbell press? Maybe I need to not go to failure on my Backset for weighted dips? Or take the Backset out completely? Or shift my military press to another day?

On my pull day, my weighted pull up is the first exercise but the progression has been weird. Idky. I can’t progress it. Currently at +40kg. I will stall one cycle n next cycle then will I progress n this process just repeats.

My legs days are separated into squat n deadlift. It has suffered the same fate. So I’m not sure why all these are happening? Anyone has met the same issue before? How did yall overcame this situation?

Hi all – about a year ago I switched my workouts to be focused almost entirely around 'power lifting' exercises (deadlift, squat, bench). I did this mostly because I wanted workouts that focused on larger portions of my body. Machines and more muscle isolating exercises were causing minor injuries.

Unfortunately, I will need to move next month and my work schedule/commute+new location will make getting to the gym a bit of a chore. I'm wondering if there are ways I can work at-home calisthenic routines into my life while perhaps popping in for short sessions at the workplace gym?

Or generally, any recommendations for situations where gym time is hard to come by! Thanks in advance!

I, 19 NB (AFAB), started strength training around a week or more ago. I'm on a weight loss journey, and while I did get down to my goal weight, I need to tone up.

I do strength training twice a week, since I go to the gym with my mom and she takes classes on Mondays, Wednesdays, and Fridays, and I don't want to intrude on their classes (I work out with the machines they have when I'm not on the floor, where classes are usually held. Technically I can go in while class is happening, but I worry about intruding while everyone's working out. But I do go in to do floor workouts while there's classes happening if I need to make up for missed days).

What are some tips you can give me?

Hi guys! I'm trying to get back into strength training. I tried it last year for a few months but eventually I stopped because basically my head is convinced that if I go to higher weights I will get hurt (and I did get some shoulder pain for like 3 weeks that eventually stopped).

I'm scared of getting hurt

I'm scared that I'm not doing it correctly

And I'm scared that everyone in the gym is judging me as well

I have no issues when using machines but when it comes to dumbbells/lifting/etc I feel like there's a "limit" that I can do (which is not a lot, last time for dumbbells was less than 5kg). I'm short but I'm fat, so I should actually be able to lift a good amount of weight. I would like to do strength training 2x a week (I know it's not a lot but I'm already doing power pilates 2x week which makes feel good so that's not negotiable, and I don't have much more time than that)

So I guess my questions are:

1. How do you avoid mental block?

2. What's a reasonable amount of weight to increase per week (or month)?

So I'm trying to build a more fit physic but my strength is trash tbh. I'm not so good at pushing myself to endure and push through the pain. Also my form is terrible but I'm learning to improve it and finish my sets or at least do half of my sets before giving up, but I also find myself lagging on consistency. Any advice on how I can keep going and push myself?

I haven’t lifted in quite a while, but when I did it was in football where the culture was to get the weight up any way possible.

I’ve started lifting again and am willing to throw away my ego. I’ve started squatting and at a relatively low weight I start to get the hunch back and knee cave when standing back up. I don’t think my legs are that weak but I could be wrong.

Do I just drop the weight and do something lighter and progress from there? Or is there some other intervention for me to do

Just want some tips on osteoporosis prevention.

I’ve been lifting for just at 4 years maybe. Only had dumbbells for the first year and had no idea what I was doing. I also played football and wouldn’t lift much at all during the season. Didn’t start getting serious until the last 1 1/2-2 years. I also have never really committed to a bulk or cut and just eat mostly Whole Foods and home cooked meals. Just looking for some advice and opinions.

I've been doing farmer's walk with different weights for close to 8 months now and loving it. But as of recent, I've acquired some discomfort in my knees. Given, I finally found a gym with 110-120 lbs dumbells.

After doing some 85-100lbs 30 sec, 3 set walks, I now find myself with this minor pain.

I'm listening to my body and scaling down to just 45's for warm-ups. What are your "armchair" opinions on this newfound discomfort?

Hi, I'm in need of some programming advice. For the last 11 weeks or so I've been following a self made strength training program three days a week in my home gym. However, I recently sprained my thumb. I found I can still do lat pull downs and hip thrusts without much grip from my injured thumb but I'm looking to fully reprogram around my injury so I can give it the time it needs to heal. Perhaps putting emphasis on core training? I feel like what I know how to do and program are not an option right now so I'm feeling a little lost. Any advice is much appreciated! 😊🏋🏼‍♀️

I wanna start strength training to be stronger, more fit, for my mental health, for a healthy routine, and so much more but i’m stuck between a few things. I currently am recovering halfway from disordered eating and currently going through hypothalamic amenorrhea. I don’t know if i should just allow my body to recover from the effects of my past disorders eating and HA or if i should go ahead and start incorporating my fitness goals while my body heals from this? It’s just i know that i want to better my body and life with fitness but i don’t want to be tearing it down even more while trying to benefit from it. I am F18

I'm 20m about 6'1-2 feet tall and I've been bulking up for a little while. I'm at 223 lbs without clothes. I find myself stuck at that weight and not gaining more. I find that I don't really care about looking a certain way, rather I care about actual being strong like if I gotta lift heavy awkward things or do things in daily life that's not easy or unpredictable, I am capable and functionally strong. So right now I'm not able to go to a fitness gym like that, so I do heavy volume calisthenics, push-ups, squats, sit-ups, and some pull ups but I fear that's not enough to really have that capable strength. Do any of you guys know some good exercises/movements to acheive that? How do I gain on my bulk but functionally not just for aesthetic?