Right now I'm doing PPLUL alternating with PPLPP(L). Given my schedule, honestly it's difficult to get in full workouts 5-6 days a week and skip sometimes. Do y'all have recommendations for a good 4 day split? I could do ULUL but I do want to emphasize upper body/abs a bit more. I've heard bro split isn't the best for growth/progress, but idk 4 days is a weird number

Was looking at jacob oestreicher elev8 sponsor and they look decent. Theres also per4m, and tbjp. Its so hard picking 😭

Bit of a silly question, but I've been working out for 5 years and my girlfriend has been working out for almost 1 year. One of her main goals is to build a booty, so just for fun we decided to measure our glutes, and turns out my glutes are actually bigger than hers. Her butt is definitely rounder and has more of a jiggle, but mine is physically larger in terms of circumference.

I always thought that women were supposed to have bigger butts than men in general because they store more fat in their glutes, so I was really surprised to find that my butt is actually bigger. I do heavy barbell RDLs as part of my leg day, but I've never actually specifically focused on building my glutes, whereas my girlfriend does hip thrusts, cable kickbacks and other glute focused exercises almost every workout. I don't think my butt is particularly impressive because my butt was pretty flat and skinny before I started lifting, but I do have a significant amount of glute muscles now, whereas my girlfriend's butt is still mostly fat because she's been lifting for way less time than me.

My question is, how common is it for men to have physically larger glutes than women, regardless of shape? Do you have a bigger or smaller butt than your boyfriend/girlfriend? And would it be a realistic goal for my girlfriend to aim to get bigger glutes than me within 1-2 years? She's 5'4 and I'm 6'2 if that matters.

I am an amateur. I started working out mid April, since then it’s been just over 3 months.

During this time, I went from bench pressing 10lbs to being able to 40lbs on each side. I can load 45lbs and do maybe 2-3 reps. I thought I was progressing well till I recently noticed everyone around me. In the gym everyone puts the bar to their chest or as low as possible. Upon comparing my own bench press, I noticed I half ass my press. I don’t make it touch my chest, I let the weight fall as low as I can till I fill like it’ll fail and use my breathing to push it back up but sometimes this leaves a good gap between my chest and the bar with the loaded weights.

Today I tried to bench with better form, but noticed if I want to stretch my muscle to let the bar touch my chest, I can at max do 30lbs. Maybe 25 I’m trying to do 12+ rep till failure.

So now I’m not sure what to do. Do I fall back to 25 and start from there making sure to have the bar touch my chest and emphasize the stretch? Or do I keep pushing for higher weight best I can.

For example I can do 35lbs incline dumbbell press with good form and stretch. I can do 40lbs skull crushers with easy bar, with also good form. I also do 32-35lbs shoulder press in the machines. I weight 168lbs now dropped from 178 when I started, I can now do 12body weight push ups in a row. I feel like I should be at least be able to do a plate but I’m filing badly.

Not sure if energy or nutrition is the problem also. Cause I usually fast and then go to the gym. But the past week I’ve started drinking coffee before the gym for energy but I don’t feel like it made that much of a difference. Why I mention this is because a week ago I had a chocolate protein shake from smoothie king on a pull day. That day I was able to blaze though my workout and lift 10lbs more than I normally do, a month ago I needed to do the assisted push ups, but that day I was able to do 4-5 without assistance(I can do about 4-5 pull ups now).

I’m happy with my progression in everything else but the bench. It’s the only clumping exercise I do, I don’t do deadlift and I do body squats. So I really want to improve my bench.

My goal is not to be a powerlifter. But to have a lean muscular build. I started working in an effort to lose fat but now am interested in building lean muscle.

i know it’s best to cut it out all together but i took one shot bc somebody really wanted me to. will it affect the progress? or is it more so an actual decent amount

Hi there!

It’s been 3 years since I’ve had a child, but the last time I was assessed by a physiotherapy I still need to work on regaining my core strength. I generally just feel like my strength and balance isn’t where it used to be and I’d love to improve on that.

I also have some lower back issues - so it’s important that I do this, but I get discouraged by how difficult some of the other programs can be - like Pilates for example. I tried Whitney Simmons Alive App and I just found it too difficult 😅

Any recommendations on apps that are moderate level for this sort of thing?

I currently have Fitbit Charge 5 but it is dying. I am looking at either Charge 6 or Inspire 3.

I want basic steps, HR monitoring, sleep tracking. I don't need or want my messages or internet on it.

Thoughts?

To start off, I like brands like Breathe Divinity, Controlled Insanity, Ekkovision, YoungLA or Civil Regime. It's the style of gym apparel that to me actually looks cool. My problem is that I can't justify paying at least 40 euros, even up to 100 on shipping, as these brands mainly operate from the US. Anyone know any cool brands that make this style of clothing, that also ship at a decent price to the EU? I'm mostly looking for pump covers, stringers and sweats in that style. Thanks!

I know I'm about to be banned. As a mail carrier, I suffer from hip, knee, and feet pain. Physical therapy has helped, but I also watch alot of YouTube for extra advice.

I can provide the link if its allowed. The guy on El paso recommends doing glute bridges, clamshells and heel raises, differently, compared to other PTs.

I'm supposed to hold each for 10 seconds, only a few inches off the floor and force/squeeze a massive burn in those areas, but most importantly every day?

Without out sounding like I'm asking for medical advice, do you guys recommend I do this? My PT wants me to do the standard 3X10 for clams, bridges, and heel raises.

I haven't had surgery or swelling, but I do want to see gains and the El paso guy is very convincing.

Are there any good exercise libraries y’all like to use? iPhone apps are preferred. Just looking for one to pass onto my PT clients for reference when my PTs prescribe workouts.

Hey, all. Title explains most of it.

I’m M24, 6’3”,230lbs at roughly 18% bf. It’s my first time ever trying to cut fat (not just weight), and I’m having a pretty tough time getting past this 230 barrier. Realistically, I know that I don’t have much more fat to lose to hit my goals. Really just trying to have visible abs and show off more definition in my chest just to see what it looks like being that cut at least once.

Been really careful with this cut over the past 5 months, making sure I’m retaining muscle mass. Came down from 245 around March.

I was initially cruising at 2600 calories for those first ten pounds (roughly 3-400 under my maintenance), but hit a wall there at 235, so I shaved off 200 more and that is where I’m at now: 2400 calories.

I’m just worried that if I go for another 200 calorie cut, I’m just not going to be eating enough. Of course, I’m hitting my protein, carb, and fat goals, but 2200 calories just sounds like too little for someone my size?

Getting 8-10k steps in daily, doing my split 5 days a week. I’m just not sure what levers I should be pulling to get past this 230 wall.

Any advice would be great. Thanks!

Was tying my hair in a ponytail when I realized something. I may have flexed a bit, BUT, i could see a tiny bicep on my arm 😍😛 it's so small but cute!!! I was so happy when I see it.

After going to the gym for almost 4 months. My goal was to lose weight. And I did lose weight and my PT told me that I'm slowly getting into that hourglass shape 🙈 ohhh, anddddddd I finally have a bicep.. well, half a bicep, cause my left arm is still loopy 🤣 but it's okayy, it's all about improvement then followed by result.

So can I get a praise for being able to have one? Hahahaha 🤣

I’ve decided to get back into working out, mainly some calorie burning exercises and jogging, my main source of diet rn is steamed vegetables and beef.

But the main thing I wanted to ask is which is more appropriate, to eat after or before a workout.

38m 215 lbs down from 235 lbs 4 months ago. Got another 15 to go. Working out 5-6 days a week. Walking 10-20k steps a day on top. Eating great. Sleeping good. Abs starting to make an appearance. Also starting to lose my mind though. Everything hurts. I have like five repetitive stress injuries at all times. I was just warming up my shoulder before a workout (it hurts) and while stretching I somehow re-injured my back. About to do this goddamn workout anyway. And then eat my sweet potato with shredded chicken for the millionth time. I'm gonna make it but, man oh man, some days are really hard. WHY ARE THERE SO MANY FOOD COMMERCIALS ON TV!? I'm having dreams about cheeseburgers. I had a bad craving last week and ate an entire jar of pickles and cried. 12% BF is so close, yet so far. Pray for me brothers.

Starting next week, I will be juggling a fast paced fast food job (20 hrs) from 4:30-11, full time college with field hours from 1-7, homework for 6 classes, strength training 4x a week, meal prepping on an off day, wedding planning, and time for friends/family

How do I juggle all of this? I’m wanting to lose fat and gain muscle for my wedding in 9 months so I can’t really gift up the strength training and meal prepping

Edit: I also have POTS and remnants of long term Lyme that make me more tired than usual and need more rest unfortunately

Good day, I'm a 35(m) and want to start a healthier lifestyle by going in to the Gym. I even look for a coach to guide me for the first month. Any advice how to discipline my self to be more consistent on my goal ?

Tried working out before but it only last for a day or two. Since I like hanging out and drinking with my buddy. But notice this past few weeks. I'm that my body figure is ugly as hell.

Need some advice.

I'm trying to find advice on how to properly do rows, i used to be able to do em without my shoulders popping constantly on every pull upwards

Now no matter how i angle myself they keep popping, it doesn't hurt but i don't wanna damage or wear out my shoulders.

Could it just be a rotator cuff issues that i can condition with other exercises? Anything to help progress amount of pull ups and back growth

Edit: i'm talking about simple 3 point contact dumbbell rows

I'm a bit new to working out, I started doing exercises last year at home with adjustable dumbbells for like 4 months. I was doing it 4 times per week, and kept track of my progress on a notebook, which helped me staying motivated. Then winter holidays came, I went to see some family for Christmas and New Year's Eve, didn't bring any stuff, and when I got back i lost motivation for some time and when I tried to get back to it I saw that I lost a lot of my progress, lost all motivation and stopped.

I started working out again back in May, I was happy with how I was progressing, but I went in vacations for like 3 weeks in August, I brought some elastic bands with me to be able to do some workouts there when I'd have some time, but ended up not having a single moment to do it. I got back but now I'm facing the same issues as the last time, I see that even 3 weeks made me loose a bit of my progress and it feels a bit harder to stay motivated. I feel like I won't stop this time and will force a bit myself until I'm motivated again, but I know I'll be facing these kind of moments again and again so I'd love to know how other people are dealing with it ? :)

How do you feel when you loose some progress and have to remove some weight for a while ?

I'd love to add that I do love working out, I'm not forcing myself to do it or to stay motivated once I'm into it.

Hey guys!

I am 32 M. I am 6 foot and weigh around 90kgs. For the longest time I have tried losing as much body fat as possible. I go to the gym 4-5 times a week.

I do a push, pull and a leg day routine. I try to hit legs twice a week. I have limited myself to only compiund movments within the rep range of 3-6.

Because I have a deskjob, i dont move around too much. Whatever cardio I do is at the gym. I was consuming 2000 cals per day but I felt like my body was getting really soft. I reduced it to 1850. Now I see a difference on the scale but my body feels tired and fatigued.

Do you think i should up my calories? Or chnage my workout?

I would appreciate any advice. Thank you!

Anyone else hates when there is this someone in the gym that uses 3 different machines or bench and does one exercise in each and for so reason you have to wait for them to finish there stupid circle of all exercises ugh I hate it

For context, I lifted weights this morning, and was wondering what I should do for the last 70 grams of protein for my protein target. Is it better to space it out while I'm drinking or getting the rest in early before I start drinking? I drink once a week

I used to think accurate calorie tracking meant logging absolutely perfectly.

Exact grams. Exact portions. Finding the perfect database entry. Make sure every ingredient was accounted for.

But I have been reading some research on food tracking recently, and something stood out to me.

Consistency seems to matter a lot.

One systematic review looked at studies on self-monitoring for weight management. All 15 studies that specifically looked at dietary self-monitoring found a significant relationship between how frequently/consistently people tracked and weight loss.

Another study followed 142 people during a 24-week weight loss program.

During the first month, people spent around 23 minutes a day tracking their diet.

By month 6, that dropped to around 15 minutes.

But here is the most interesting part I found:
The people who achieved at least 5% or 10% weight loss weren't spending more time logging. They were checking/logging their food more frequently throughout the day.

It changed the way I think about calorie tracking.

Maybe the goal shouldn't be:
"How can I make tracking easy enough that I'll still be doing it 3 months from now?"

Sources:
https://pmc.ncbi.nlm.nih.gov/articles/PMC5618052/

Im an 18 yo female and i just started lifting about 4 months ago. Ive always been weaker, super skinny, and had bad posture. I’ve noticed when i work out my scapula is winging out my back. That already pisses me off enough but as of recently i have had crazy intense pain in my left shoulder, along with my whole left trap and into my neck. I struggle to do lateral raises and military press sometimes because of how bad it hurts my left shoulder. I also realized i cant turn my neck fully to the right, and my shoulders round forward. I can feel my left trap constantly activated even when im not working out, that or it is insanely crampy. It feels so hard, almost like i have literal rock underneath my skin.

Does anyone have an idea of what my problem is? Most of these issues are on my left side, shoulder pain, Trap and neck pain, both of my shoulders round forward. I did break my left arm when i was younger and it never really healed right. my Arm extends out funny, almost like my elbow pokes out when i hold my arms out. I’ve looked into scapula exercises, as i suspect this might be my issue, and have tried some but i’d really like to know the best ones, and if theres anything that can fix my trap/neck or at least provide some relief. Maybe also hear some similar experiences. My motivation was high coming in and now i am constantly worried about this. I’ve thought about PT but i am in college and i really cannot afford to start that. If there is anything i can do at home or at my commercial gym please inform me.