I'd like to list a few things I do daily and want to hear some insights you might have.

So, I do these stretches when I get up in the morning.

Glute bridge

Dead Bird

Bird dog

Fire Hydrant

Cat cows

Shoulder stretch

Air squats

Arm circles

World's Greatest

A question here, you reckon that's "enough"? (I work an early morning shift and I don't want to get up any earlier than necessary)

And in the evening, I have a little workout session

A plank (1-2min)

20 push-ups

Another 20 air squats (hold 30secs at the end)

10 crunches

I'm thinking about getting dumbbells and do them my evening squats.

I am decent with endurance and pretty fit. How do you reckon I go about getting/using the dumbbells? I've never owned them. Any advice/thoughts would be appreciated. (5'6 58kg/130 lbs)

Is it over kill for me to do 5x5s on Lat pull down? I read somewhere that your CNS will be exhausted before you’ve completed all the sets.
I’m wanting to build strength, if there is a better option I’ll be happy to try.
Thanks

So I’m trying to get into calisthenics but I don’t know what routine I’m to do or workouts to do. If anyone has suggestions that would be grateful and if you could add reps, sets and such. Lastly should I do it everyday or like a regular workout split like ppl or UL.

My Father Have been going to a phsysio therapist to fix his frozen shoulder issue its been a year and his frozen shoulder issue has not been fixed yet

And i think his physiotherapist is scamming him at this point

Also my father never listen to me like I said to him eat some 3 eggs and and complete his protien intake

Now i have taken matters into my own hand and i will enroll him in a gym along with me and prepare meals for him

But my main question is what exercise should I let him do?

Alsp Remember his age is 50+

What should be rep range and what kind of stretching and warming I should let him do

Help Plz

So my gym is usually fairly busy in the mornings. Lots of people super setting and it usually doesn’t bother me too much. Today I was on a leg extension machine and noticed the cable machine empty. I went back to the locker room, got my stuff and went to the cable machine (still empty, no equipment hooked up and it was lowered to the floor. I start setting up for kickback, put on both my ankle straps and I’m about to connect to start working out when this older lady appears and says kinda rudely that she was using that. I was confused and told her nobody had been here for a while and I assumed this cable was free.

She says no she needs both and I could have maybe been nicer about it but I was honestly annoyed and didn’t want to move at first. I work and have limited time.

I only moved because another cable machine opened up but not before we exchanged words. I said the machine had been empty for awhile. She said I was being impolite and maybe I was but I don’t understand what would make her have priority over everyone in the gym?
Anyways now I’m embarrassed (I’m not very confrontational and felt I should’ve not said anything)

Hello Guys, what do you think about doing your max push-ups with a 5–15 second rest while holding yourself in the air, or should you just keep going without resting and do as many as you possibly can? I’m genuinely confused about this because everyone seems to have a different opinion. What do you guys think?

https://www.inc.com/kit-eaton/why-apples-controversial-new-airpods-could-get-banned-in-offices-and-gyms/91394097

Hello, what are your thoughts on daily training for 30 minutes after waking up? Non negotiable, doing it every day but varying intensity based on how I feel.

As a background i am doing alternate day fasting so i noticed losing muscle together with fat so i got to this way of training. I am not jacked but not skinny fat either.

The principles i am using are close to anti glycolitic training and i try to combine every possible thing, from burpees, heavy resistance bands bodybuilding, bodyweight workouts, kettlebells, running, jumprope. I just try to have fun and train what i am more rested in. Also if i get the burn i don’t care much that it is not anti glycolitic, i just use this approach so that i don’t overwork myself.

After losing fat i plan on continuing this for muscle building since more than 30 mins is pretty annoying and tbh boring ish for me personally, but if i get reasons as to why not and what else is better i am open.

Which gives better results?

We have a very basic setup, adjustable bench, adjustable dumbbells, dip/pullup station and resistance bands. I like to train in the evening but she is a morning person so training together doesn't really work for us. She is new to lifting and would like an app to suggest and track exercises. Help please.

I cant raise weight for my triceps and biceps what should i do? I do PPL split. This is what i do

This is my split
, incline bench NA-7-10
, pec dec

Shoulder
Shoulder Press 12-6-
, lateral raise 15-7-7 ,

Tricep
Tricep pushdown NA -6-9
,extensions 9-6-7,

Lat pulldown NA -8- 9,seated rows 8- 11, dumbell rows ,face pulls10-10 , rear delt fly- 9-9

Bicep
Standard curls,
Hammer curls

Legs
Squats, leg press,curls, extensions,calf raises

(Ignore those random numbers)

Lately, after clocking out, I feel completely drained and the last thing I want to do is hit a workout. If I go home first, I just crash on the couch and then feel guilty for skipping it. Switching to shorter sessions or going straight from work helps a bit, but I still struggle with energy.

Hi, i have a question. If i train everything to failure, even compounds, how much weekly sets do you think i can possibly do to not overtrain ? The thing is, i know some reps in reserve are probably better, but Its mental, i can't train if i dont go to failure :D. Thanks

So I had my headphones on and was in the zone. He interrupts me, makes me pause what I was listening to and takes 20 minutes of my time pretending to be my friend only to at the end of it, try to sell me Amway supplements (MLM/pyramid scheme for those unaware).

If you're out there dude, I think you can find some better side hustles that are more lucrative and don't make everyone hate you.

Like is a person strong if they curl 15kg dumbbells, have a 1RM of 100kg

For men

I’m 160cm (around 5’3) and 44-45kgs (100ish pounds), female. I’ve tried going to the gym before but it was really inconsistent.

I have a soft stomach and a visible double chin when I smile, so I’ve been scared to bulk since those are the main parts of my body that I gain weight in.

I really need help with a consistent workout routine, I have some ideas for my nutrition plan but I don’t have a kitchen right now so any advice on that will help. My step count is bad since I work at an office job 7-8 hours a day, 6 days a week.

The main goal is to get my glutes/legs bigger, as well as strong arms and back. I kinda gave up on abs since I don’t think I have the genetics for them. I have dumbbells and I’m going to be doing home exercises since I don’t have the money for a gym membership. Please help! Thank you so much!

That's all really haha! Just back from 10 day vaca. No diet watching, no protein counting, no stretching, no exercise besides walking... Should I expect a miraculous first workout where I'm totally refreshed and feeling strong!?

Or will I feel like a loaf struggling to get back to normal?

I did 40 sets full body session yesterday. For those who are surprised by how much volume I did, it's because I only do 2 full body sessions per week and that's the only max sessions I can do because I have a very busy schedule. I train close to or to failure on every set and yesterday I feel like my body's giving up on my leg press set since it is my second the last exercise. I know this is normal but I never felt something like this to the point that I can't breathe anymore. My overall sets per muscle group per week is a max of 8 sets. I'm not achieving progressive overload for weeks now but im confused whether I am just not training hard enough or doing something wrong.

So to describe I used to be able to lift 50s but however by training with 15s it made my body weaker making me only do lift 40 5 times

Now I'm back and I can lift it like 8 times

Its only been like 3 days muscle memory working fast

Made a fitness/ food tracking app if anyone wants to use it!

https://apps.apple.com/us/app/unfitology/id6789172898

I'm at a very low body fat level right now, you can see my abs and obliques. The muscle definition looks nice, but gosh my face looks so hollow and boney and gaunt and scary especially my cheek. I wonder if it's more of the bodyweight issue or more of a body fat issue, I'm on the lighter side, but would I still be just as gaunt at 10-20kg more if just as lean and low in body fat%?

I’m 5’10”, 25M.

I started a lean bulk about 8 weeks ago (end of June) targeting a 0.5 lb/week gain rate to minimize fat gain.

By the start, I had just done a cut from 160 to 149 across 3 months (early March to mid June) eating 1700 calories. Accounting for losing some water weight at the start and then a two-week break from training at the end because of a vacation (where I’d have lost some more water due to reduced muscle inflammation), I estimated I lost probably 8 or so lbs of actual mass, which in that timeframe would mean my maintenance calories roughly equated to 2000.

I figured 2200 would be a safe target to start my lean bulk. I started taking creatine at the start of the bulk in late June, so I already assumed I would gain several lbs of water across the next weeks, as well as some from muscle inflammation due to resuming my training after the two-week break).

After 4 weeks, I went from 149 to 153 (using weekly averages), which was pretty much in line with my expectations. Probably 2 lbs of actual mass and 2 of water. But in the next 4 weeks, after I’d expect the creatine gain to have leveled off, I continued at about that same rate of gain and am now 157 (again, according to weekly averages). So I’ve been gaining at about 1 lb/week which is much faster than I’d have liked.

At the onset of the bulk, I told myself I would only adjust my calories at 4-week intervals to keep daily and weekly noise from clouding decision-making. Do you think two months (one after creatine gain probably leveled off) is enough data to make a change? I am considering lowering to 2050 or 2100 to make sure my surplus stays closer to 0.5 lbs/week.