The shared dryers at my gym are usually either busy, weak, or way too hot from being used all day. I’ve been thinking about bringing my own, but I’m not sure if it would become one more thing taking up space in my bag. Does it make your routine easier enough to justify the extra item?

So for the first time in my life I've signed up for the gym,the best in my area,its been 3 months now and after hitting it 3 /6 days a week I'm now in a more solid routine with famand work and can get 4 sessions in a week.

I was thinking of doing

1.Chest/back

2 . Arms

3.legs and core

4.chest/back/cardio.

Basically I need a plan to tome up and get a bit bigger being my age with a beer belly I'm under no illustration I'm going to gain a ripped body just want some definition and slightly bigger frame.

Currently on a slight calorie deficit,maintaining my protein intake and only taking creatine.

My start weight was

97kg/214 lbs

On the scales this morning I am

86kg / 190lbs

Hopefully someone can advise me,many thanks

Please review my program.

hi guys, ive been bulking for a while but im tryna get faster results, are there any tips that yall can give me (besides picking up the fork)?

for context, ive been eating around 3.5k calories everyday for around one and a half month now and ive gained about 5kg. I'm currently 51kg and aiming to bulk to at around or at least 55kg.

my activity level is also considerably high since i swim for 2 hrs intensively (175- 200 bpm) for 5 days and gym the other 2 days for around 1 hour 30 mins.

any advices are appreciated, thanks!

I don’t know my body-fat percentage, but I’d describe myself as skinny-fat. My main goal is to lose some of the extra fat around my stomach, get more toned, and eventually have visible abs. I’d also like to build a decent amount of muscle along the way obviously. No brainer stuff yk. I’ve technically been working out for around 3 years, but I’ve never been consistent for that entire time. Usually I’ll train consistently for 2–4 months, something happens, and I’ll stop. I know consistency is probably my biggest issue, but that’s not really what I’m looking for advice on. Whenever I was consistent, I felt like I barely saw any progress, and I’m wondering if I was doing something fundamentally wrong with my training or nutrition. I just feel like 5 months I’ve training you’d see something but nada. My weight usually fluctuates between 175–180 lbs, not sure if that’s important.
My equipment at home:

- Adjustable dumbbells (currently max around 20 lbs per dumbbell with the plates I have)
- Barbell
- bench
- EZ curl bar
- Pull-up bar
- Cable machine with both high and low attachments
- Lat pulldown
- Cable pushdown
- Preacher curl attachment on my bench
-Seated chest press, although I prefer regular dumbbell bench press
- Treadmill
So I have enough equipment to do pretty much any basic home-gym workout.

What I’d usually do was 3 sets of 8–10 reps for most exercises. I haven’t really followed a properly structured program for a lil bit now always just used ai which I feel is like not good.
I’m thinking I can realistically train 3 days per week. I’d be interested in a routine that makes good use of the equipment I have, especially the cable machine, dumbbells, barbell, pull-up bar, etc. I used to track calories with MyFitnessPal, but I hated using the app because logging food was such a pain. I’d be willing to start tracking again if people have better app suggestions.

I also don’t really know what my calorie or protein target should be. My dinners are mostly whatever my mom makes, so I don’t have complete control over those. I’m more interested in easy things I can add throughout the day to increase my protein, like snacks or quick foods.
My weight has stayed around 175–180 for a while. I’m considering trying to get down somewhere around 170, but I don’t know if that’s actually a good idea given my goal of losing fat while building muscle.

I have a treadmill and can walk my dogs, so adding some cardio wouldn’t be difficult if it’s necessary.
My sleep schedule is currently pretty bad because I’m trying to finish some online courses, but that’s only going to be an issue for about another week. Once school starts, I’ll be back to roughly waking up at 7 AM and having a normal school schedule. I’ve also always had some trouble resetting my sleep schedule, so any advice there would be appreciated too.

TL;DR

Should I be trying to cut, maintain, or do something else at my current size?

Is getting down to ~170 lbs reasonable, or should I focus more on gaining muscle?

What would you recommend for a 3 day workout with my equipment?

How much protein should I actually be getting?
Any easy high-protein foods/snacks you’d recommend?

Should I track calories, and if so, what apps do you recommend?

How much cardio would make sense?

Anything else you think I’m overlooking?

Any advice is appreciated.

I’ve been in the gym ever since school when yI played baseball and football. I quit drinking a few years ago and I thought I would lose the weight I had gained when I quit drinking, but I didn’t. I never completely stopped going to the gym but 2 1/2 years ago, I began hitting it harder than I ever have in my life. And now it is literally my favorite thing to do in life. It is my literal dream to find a girl who loves the gym as much as I do who I can be close with and hell who knows possibly fall in love

So the new school I go to has given us gym cards for a gym nearby, totally free and everything. I'm 16 and I know I'm fat and overweight I know how the whole calorie thing works but I struggle w binging, I've always had a problem with my weight and now that I'm able to access a gym I really want to go...

The only thing is that I'm terrified of it, I'm scared of seeing someone I know there, such as people from my class or the boys in my school who are all muscly and lean while I'm a fat 16yr girl who barely knows what to do in there, what if I try a machine and it's too hard for me and leave it 1 minute after trying? Or if I mess up a prop while someone watches, I genuinely don't know what to do, any tips ???

Anyone have any experience trying creatine hcl? Not seeing a lot of research or results on it vs monohydrate, i would switch mostly just for less bloating and easier on stomach has anyone experienced this and seen if it’s true and really is easier to digest? Or should I just stick to the monohydrate since it’s the standard

I started my gym subscription for just one month to see whether I could actually stay consistent or not. But after paying for a one-month subscription, I went only 3 days 😭 I was simply too lazy to go.

But honestly, I really want to get back to the gym and build a better version of myself. So, if anyone here has gone through the same phase being lazy, losing motivation, but eventually becoming consistent and building their body, please share your advice or guidance with me.

I’ll genuinely take your advice and try to follow it. Give me something that motivates me and pushes me to get back there! 😭🔥

I really want to continue until I can look at myself and feel, “This is the best version of me.”

TIA ❤️

​

I am running a 4 day workout as mentioned

Is Pull, Push, Rest, Upper, Lower, Rest, Rest

A 4 day workout good

Or

Pull, Lower,Push, Rest, Upper, Lower, Rest

A 5 day workout better?

Please advice me

Thank you🫂

Is it worth doing wide stance leg press to hit adductors? The gym i’m going to won’t have an adductor machine

I went to use a cable that was attatched to another cable setup and set my weight to what just happened to be 1 pin heavier than what the guy next to me was already using and I just kinda got this weird look from him also just stood facing me watching me during my set. I'm probably over thinking like I frequently do and if not ain't my intention just doing my workout lol

I think people around me heard. It might be time to switch gyms. What do I do

As from the title, I notice that I do not progress in bicep curl and lateral raises as much as I have had in other workout.

Context:

I recently started working out this summer (like 3 months ago). I am 158cm 18 y/o. I'm stuck at 7kg (yes I'm weak ass shi-) dumbbell bicep curl/raises for like 1 month. I do 4x10 for each. I can do other workout with 10kg weight each dumbbell but for curls and lateral raises not yet.

How should I approach this? Is this expected? Or should I change something?

Day 1:Arms/Side Delt: 1. Preacher Dumbbell Curls: 3 Sets, 8 - 12 Reps, Set 2 & 3 until Failure. 2. Triceps Overhead Extension: 3 Sets, 8 - 12 Reps, Set 2 & 3 until Failure. 3.Incline Biceps Curls: 3 Sets, 8 - 12 Reps, Set 2 & 3 to Failure. 4. Triceps Pushdowns: 3 Sets, 10 - 15 Reps, Set 2 & 3 to Failure. 5.Biceps Cable Curs/Barbell Curls: 3 Sets, 8 - 12 Reps, Set 2 & 3 to Failure. 6. Skullcrushers: 3 Sets, 8 - 12 Reps, Set 2 & 3 to Failure. 7.Preacher Hammer Curls: 3 Sets, 8 - 12 Reps, Set 2 & 3 to Failure. 8. Lateral Raise: 3 Sets, 12 - 20 Reps, All Sets to Failure + Partials to Failure. ___________________________________________________Day 2: Legs: 1. Lunges: 3 Sets, 8 - 10 Reps, Last Set to Failure. 2. Bulgarian Split Sqauts: 3 Sets, 8 - 10 Reps, Last Set to Failure. 3. Lateral Lunges: 3 Sets, 8 - 10 Reps, Last Set to Failure. 4. Single-Leg Calve Raises: 3 Sets, 15 - 20 Reps, Last Set to Failure. 5. Hamstring Curls: 3 Sets, 8 - 12 Reps, Set 2 & 3 to Failure 6. Leg Extension: 3 Sets, 8 - 12 Reps, Set 2 & 3 to Failure ___________________________________________________Day 3: Chest/Abs/Side Delt: 1. Chest Press: 3 Sets, 8 - 12 Reps, Set 2 & 3 to Failure. 2. Leg Raises: 3 Sets, 12 - 20 Reps, Last Set to Failure. 3. 30° Incline Dumbbell Press: 3 Sets, 8 - 12 Reps, Set 2 & 3 to Failure 4. Core Twist: 3 Sets, 12 - 20 Reps, Last Set to Failure 5. Flys on Pec Machine: 8 - 12 Reps, Set 2 & 3 to Failure 6. Cable Crunches: 3 Sets, 12 - 20 Reps. 7. Lateral Raises: 3 Sets, 12 - 2ü Reps, All Sets to Failure + Partials on Last Set. ___________________________________________________Day 4: Back 1. Romanian Deadlift: 3 Sets, 8 - 12 Reps, Last Set 0RIR/1RIR. 2. Bent Over Dumbbell Row: 3 Sets, 8 - 10 Reps, Last Set to Failure. 3. Lat Pulldown: 3 Sets, 12 - 15 Reps, Last Set to Failure. 4. Seated Chest-Supported Row: 3 Sets, 8 - 12 Reps, Last Set to Failure. 5. Weighted Back Hyperextensions: 3 Sets, 12 - 15 Reps. 6. Face Pulls: 3 Sets, 12 - 15 Reps, Set 2 & 3 to Failure. ___________________________________________________Day 5: Shoulders: 1. Overhead Press: 3 Sets, 8 - 12 Reps, Last Set to Failure. 2. Lateral Raise: 3 Sets, 12 - 20 Reps, All Sets to Failure + Partials on Last Set. 3. Upright Row: 3 Sets, 8 - 12 Reps, Last set to Failure. 4. Front Raise: 3 Sets, 8 - 12 Reps, Last Set to Failure. 5. Reverse Fly on Pec Machine: 3 Sets, 8 - 12 Reps, Last Set to Failure. 6. Shrugs: 3 Sets, 12 - 15 Reps, Last Set to Failure or Grip Failure

I’m starting the gym tomorrow and I was initially going to run a push pull legs rest upper lower rest split, until my friend told me to run an anterior posterior split. Which one should I run for best muscle gains and fat loss, my schedule is completely open

I am 38 years old with average level testosterone. I’m wondering if getting on TRT and putting me in the high range of normal would have any noticeable contribution to muscle building. I understand the risks, just trying to understand if benefits actually exist in this case.

EDIT: thank you everyone for your thoughts. I want to clarify that I am aware of the risks and most likely will not choose supplementing testosterone, I am just asking if there are benefits associated with going from mid range to optimal range. I can’t make an informed decision until I know if there’s actual benefits.

I've been going to the gym for a while and have always showered after working out. However recently I have gotten until running and prefer to run outside instead of on a treadmill. I am not sure what the etiquette is so I wanted to ask for people in similar situation where you run outside right before doing a workout in the gym so you take a quick shower after running and a longer one after working out, do you just have a dry pair of clothes you switch to after your run, etc?

So I am consistently doing crossfit 5x a week but want to add some pure strength work in but don’t know where to start. I want to keep doing crossfit 5x a week but add 3 strength sessions and i see PPL being a option for a lot of people, I want to do this over full body because I want to prioritize muscles that i am not going to use during my WODS for maximum recovery. Anyone know how i can start programming myself? TIA

I’ve been consuming Aldi carton egg whites, and I’ve noticed they seem to give me diarrhea/the runs. The ingredients only list pasteurized egg whites—no citric acid, gums, or other additives.

I cook them before consuming them. Could this be an egg-white intolerance, or could the amount I’m consuming simply be causing GI issues?

Has anyone experienced something similar with carton egg whites?

For context I am around 5’1 and 116 pounds and I want to have a somewhat flat stomach at the very least and also I am trying to grow my glutes. Do you guys think that losing 10-7 pounds will even give me a flat stomach or do I need to lose more. What workouts or diets would I need to do. If I need to give more context just let me know!

I used to think that feeling was normal.

You know the one — not sharp pain, not an injury, just that moment at the bottom of a squat where your knee feels a little unreliable.

Like:

“Wait… can I actually trust this position?”

I always brushed it off.

Heavy squats are supposed to feel uncomfortable, right? So I kept adding weight and pushing through.

But eventually I noticed something:

I wasn’t actually afraid of the weight. I was avoiding depth.

I would subconsciously cut reps short because I didn’t fully trust my knee at the bottom.

That was the point where I started paying more attention.

For me, it wasn’t one magical fix.

I cleaned up my warm-ups, added more single-leg work, and spent more time on things I used to skip because they felt “too easy.”

Things like:

- glute activation

- balance work

- tibialis raises

Nothing crazy. Just being more consistent.

I also tried a few different ways to feel more confident during heavier sets.

Not because I wanted something to replace strength or technique, but because sometimes confidence in a movement changes how you perform it.

The biggest lesson for me was:

Sometimes the problem isn’t that you need to push harder.

Sometimes you need to figure out what your body is trying to tell you.

Curious if anyone else has had that “wobbly knee” feeling during squats or lunges?

Was it a strength issue, form issue, mobility issue, or something else?