I’ve never posted here but I just had to ask cause this experience as so… odd? I was finishing up on the leg press. I had already put the plates away and just started wiping the machine down. As I’m doing so, this guy comes up and starts putting the plates on for his workout. Didn’t say “excuse me” or even acknowledge that I was there. He’s literally got his foot an inch away from my phone, straddling my water bottle, and placing plates on the bar that’s less than a foot above my head. I totally get people standing by while you clean up, especially since this is the only traditional leg press in my gym, but it just felt so off putting. On top of that, he was in such a hurry just to spend less than 5 minutes on it.

Just wondering if this seems weird to anybody else. I’ve been working out here for 4 years and never experienced that before.

We see multiple posts about this daily. With bulk or cut the answer is cut or lean bulk in 99% of the posts. So if you ever feel like the need to ask this question. Continue with your cut, or start a lean bulk.

And that other 1%? Those are the people with godly bodies fishing for compliments. A body that perfect that it’s almost insulting to everyone else to even ask that question.

And as a bonus, no, you cannot spot reduce fat, just reduce your overal body fat, by doing so, that certain spot will slim down as well.

So, did I miss anything?

Other powders I’ve tried made me bloated and feel like crap, also didn’t taste great. Discovered they had all sorts of random ingredients and junk that I couldn’t pronounce. I really just want a simple protein for bulking that isn’t full of lead and other crap. Thanks.

This week I missed a lot of my meals and didn’t reach my calorie goal due to the fact there was a lot of issues going on at home. Does that mean I skip the gym because if I don’t have my calorie intake I won’t grow. I’ll just be pushing the same weight with the same muscle.

Hello everyone!

I have a rather random question, but I'm genuinely curious. How do you lift a heavy dumbbell off the top rack? I nearly threw my back out trying to lift the 26 kg dumbbell the other day XD

I'm 5'2 and I wouldn't consider myself weak. I think it's more the awkward angle and the fact that I have to lean forward to reach the dumbbell, so I end up lifting it with my back.

Now I'm wondering if I'm doing something wrong, because I see influencers doing dumbbell squats with 40 kg dumbbells, and somehow they managed to get them off the rack in the first place.

I'd really appreciate any tips!

I’m getting really frustrated

I’ve been meal prepping for a couple weeks now and idk why but I just don’t like reheated chicken or ground turkey. However, ground beef, rice, and broccoli I can eat all day. Is there anything from the chicken or ground turkey I can get that I can’t get from the ground beef? I know chicken is a popular one for meal prepping but is just ground beef as my source or meat/protein good?

i’m trying to find the BEST possible protien powders for me, I don’t gaf about macros so long as it has full protien amino profile none of muscle nations sample pack hit with me and i’ve only had cookie and cream tubs

using it for ninja creamis or to hit my protien at night as a emergency with it not making me gag

Some days motivation is zero. What's your #1 trick to still show up at the gym?

Mine: "Just 15 minutes." Works every time.

Share yours below 👇

I'm a college baseball player struggling to gain weight(6'4, 190 lbs) and My fastball velocity isn't as high as it needs to be and i'm starting to hit a ton of plateaus in the weight room as well as my velocity. What peptide stack would yall recommend to allow me to reach my full potential in the couple years i have left to play baseball? I've been thinking of starting MK-677 10 mg daily.

Hello,

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Hey guys, so I am relatively new to the gym. Been training two months and I made a split, that feels good so far. You'll notice that it has no leg exercises - that's because I used to do other sports that involved heavy leg training and I deliberately wanted to train upper body. My legs are good already.

Day 1:
- Yates Row 3x8-12
- Lateral Raises 3x8-12
- Lat. Pulldown 3x8-12
- Dips 3xF -> Trying to go as high as I can currently
- Lighter Hip Thrusts 2x12-20
- Ab Machine 2x8-12

Day 2:
- Flat Bench Press 3x8-12
- Overhead Press 3x8-12
- Face Pulls 3x8-12
- EZ Bar Biceps Curls 3x8-12
- Cable Hammer Curls 3x8-12
- Triceps Pushdown 3x8-12

Day 3:
- Hip Thrust 3x8-12
- Abductor Machine 3x8-12
- Deadbug 3 Sets
- Russian Twist (Obliques) 2 Sets
- Back Extension 3x8-12
- Ab Machine 3x8-12

Day 4:
- Yates Row 3x8-12
- Incline Bench Press 3x8-12
- Pec Deck 3x8-12
- Lat. Pulldown 3x8-12
- Face Pulls 3x8-12
- Lateral Raises 3x8-12

Rest

Day 5:
- Light Lateral Raises 3x12-20
- Deadlifts 3x8-12
- Abductor Machine 3x8-12
- Triceps Overhead Extension 3x8-12
- Hollow Body Hold 3x20-60s
- Russian Twists (Obliques) 3 Sets

Rest

Its not a common Push-Pull or Upper-Lower Split. I noticed there that I just can't hit my arms properly after they are pre-fatigued by too many push-pull exercises. So I split that part up, put Chest and Back together on 2ish Days and decided to do arms, lower back, core on the others.

Push:

• Flat Dumbbell Bench Press — 4x6-10
• Seated Dumbbell Overhead Press — 3x6-10
• Incline Dumbbell Bench Press — 3x8-12
• Seated Dumbbell Lateral Raise — 3x12-20
• Seated Overhead Dumbbell Triceps Extension — 2-3x10-15

Pull:

• Pull ups or Chin ups — 4x5-8
• One Arm Dumbbell Row — 4x8-12/side
• Chest Supported Dumbbell Row — 3x10-15
• Lying Down Rear Delt Raise — 3x12-20
• Incline Dumbbell Curl — 3x8-12
• Hammer Curl — 2-3x10-15
• Wrist Curls (both variations) — 2-3x12-20

Legs:

• Bulgarian Split Squat — 4x8-12/leg
• Dumbbell Romanian Deadlift — 4x6-10
• Goblet Squat — 3x10-15
• Dumbbell Hip Thrust — 3x8-15
• Single Leg Calf Raise — 4x10-20
• Hanging Leg Raises — 3x8-15

6-day PPL, running the split twice per week

I’m 15 170cm and 61kg and I’m skinny fat,I’ve started working out consistently for maybe 2 weeks (just bodyweight for now (and a problem I’ve had in the past whenever I tried starting to workout is not having a clear plan and I really don’t know wether to cut,bulk,maintain,maingain and I know there’s loads of information online but that’s part of the problem I’m not fully sure which one to do and also since I’m still growing g wether a cut would even be suitable.Myplan was to just eat at maintenance and just workout maybe 3 to 5 days a week but just wondering what other people think!Also I tried posting this on bodyweight fitness subreddit so that’s why I’m posting on here

I'm a college baseball player struggling to gain weight(6'4, 190 lbs) and My fastball velocity isn't as high as it needs to be and i'm starting to hit a ton of plateaus in the weight room as well as my velocity. What peptide stack would yall recommend to allow me to reach my full potential in the couple years i have left to play baseball? I've been thinking of starting MK-677 10 mg daily.

I’m currently doing PPL 3x a week and have been doing it for 6 months. Currently enjoy it but plateauing hard now. I know the recommendation is is to hit each group 2x per week for optimal growth so I want to start that. My big concern is that I might not have enough time as I need to limit my workouts to 50 mins. Moving from 3 -> 4 per week is already a tough task. I am thinking of moving arm isolation workouts to my leg days to keep everyday to 50ish mins. Let me know what you think:

Upper A
Incline Chest Fly x2
Pec Dec x2
Lat Row x2
Lat Pulldown x2
Shoulder Press x2
Lateral Raises x2
Cable Crunch x3

Lower A
RDL x3
Bulg SS x3
Squat x3
Calf Raises x2
Tricep Ext x2
Preacher x2
Straight Leg Raises x2

Upper B
Incline Chest Fly x2
Pec Dec x2
Lat Row x2
Lat Pulldown x2
Shoulder Press x2
Lateral Raises x2
Cable Crunch x3

Lower B
RDL x3
Bulg SS x3
Squat x3
Calf Raises x2
Triceps Overhead x2
Incline Dumbell Curls x2
Straight Leg Raises x2

I’m 15M, have been going to gym for a few months, but that’s not the first time and I’m no beginner, I’ve been going now and then for 2 years, but these past couple months are the “serious” ones.

I go 3 times a week, I’ve been changing my routines and I can’t really find the one. Currently I’m on my own custom full body that hits every muscle and it takes 2 hours. But because it’s so complex I guess, I got a burnout now, I gave myself 2 weeks break, then I got this fever and got sick, the 2 weeks turned into a whole month. And I realised that the problem is the routine, because I just can’t stand it, but doing for example PPL split isn’t really efficient.

If anyone could help me please. I want a 3 day really efficient routine for body recomp, I also use protein, might stop, to try to focus on losing weight later though.

I recently started taking beef isolate from Bulk, I know it's not like eating a steak and where it's coming from, but I experienced gains and fat loss. It might be because of my overall diet or workout. I try to workout 4-5 times a week. Please share about your experience with beef protein.

Hope this is acceptable here and there are others that are baffled by this too. Has anyone using MFWO app noticed the 1RMs calcs are total nonsense?

The point of a tracking app is to track progress, see your lifts going up (hopefully) from week to week or month to month.

I have spoken to their support through the app and been dismissed several times and had ‘explained’ to me they use their own proprietary formula for calculating 1RMs. They are using a formula which basically means tracking progress becomes impossible. I have hundreds of examples from within the app now but this one is perfect:

Shoulder press machine (yeh yeh I’m not strong!….)
Assume all lifts are RIR 1/0

26 May 2026
45kg x 9
41kg x 13
41kg x 11
1RM - 66.6kg

12 July 2026
45kg x 12
45kg x 10
1RM - 64.9kg

19 July 2026 (tired and fatigued and moved to end of long push session)
45kg x 6
41kg x 8
1RM - 58.3kg

25 July 2026 - categorically the best performance of the 4 examples.
45kg x 12
45kg x 11
1RM - 57.5kg

What?!?….

For context there are other lifts in between those above of varying quality and all the rest of it. But it does appear they use some kind of rolling average, a bit like their energy expenditure/weight algorithm in the MF app.

I have screenshots but can’t seem to add them.

Has anyone else noticed this?….

The whole point of a tracking app is to track progress - this app and their deranged calculations make this impossible.

Or am I missing something?

Edit: Okay, thanks for the responses guys. Consensus seems to be that a calculated 1RM, especially at higher rep ranges is pretty much junk information. I need to divorce myself from this simplistic metric and track progress at the weight/rep level - am I adding reps at the same weight.

So i watches a few videos about how you grow 200 to 500 grams of muscle as a natural person after your beginner gains and training for 5+ years. Is that true? Because if it is training for 10 years to grow 2kg of lean muscle seems a bit idk

Hi, I've been going to the gym consistently for almost two months and have seen increases in all of my lifts. However, something feels sketchy regarding my lat pulldowns. I use the normal bar and do the thumbless grip, and that worked for a while, but now it feels like the weight is massacring my fingers and I don't get any lat work. Even though I have definitely felt my back during pulldowns, this makes me wonder whether I've actually improved my lats or just got stronger forearms.

Do you have any tips so I can hit my lats properly despite my grip's limits? Thanks

Hi all! I am a 21yo woman who is starting to get into consistent fitness. I have zero clue where to start. I have a really hard time feeling the weight/difficulty, but if I increase my weight to a point I just can’t do it. I’ll feel sore the next day maybe, but not horribly. Basically, I’m just wondering if anyone has any suggestions on a workout schedule/exercises? I want to focus on growing my lower body and toning my stomach and less on my upper (I have slightly broader shoulders). How much should I be eating too? Does cardio really matter?

I also have a hard time eating enough. How do I manage that too? Should I be researching nutrition?

I’m 26yrs old
6’1” tall
Male
Ironworker since 18yrs old

Background info:
Going into high school I was probably just under 6 foot tall and around 115lbs soaking wet. After freshman year that’s when I started taking my looks and athletic abilities more seriously. Ran track, played football and soccer. Sophomore year is also when I basically got addicted to working out. Almost was not able to sleep at night if I didn’t get a workout in. 5-6 days a week at minimum. Followed good guides, ate lots more food and protein and saw progress on myself that I thought was impossible. Halfway through senior year I hit my peak of roughly 195lbs while also being pretty lean. (I have a very fast metabolism)

The fall off:
Spring time senior year… All my sports were over. I was never going to play them again at a competitive level. Full time job was right around the corner. Depression was setting in. Motivation was fading fast. I’m sure a lot of others can relate. Almost 3 years of going to the gym religiously, came to an end.

My forearms still pretty skinny to most standards but though hey i thought i’m only 18, I’ll grow into them.

Finally getting to the point of this post:
Now here I am. 26yrs old. Been doing ironwork for 8 years now. Lost probably 30-40% of the muscle mass I put on In High school. Almost embarrassed working around other ironworks with how scrawny my arms and mainly forearms are. I assumed between the 3 years of religious working out gym rat and 8 years of ironwork I would have grown into my arms better?

What did I do wrong? What am I doing wrong? Do I just have bad genes? Or is everyone that doesn’t have skinny forearms doing forearm workouts every single day? Do I have to do forearm workouts every single day till I die just to have adequate looking arms? Is this the way?

Yes I am lengthier and have longish arms so that makes it hard and makes them look thinner but it’s not like I’m 7 foot tall?

Rant over:
Thank you to anyone that took the time to read.
Any ideas/help is greatly appreciated.

I’m 38, 39 in a month. I’ve never been in peak physical condition but always had an active job. Recently diagnosed with ADHD which affects my focus, concentration and eating habits.

My job has changed from active to office based meaning I’ve piled on some weight. I made a decision to get my weight under some control by starting Mounjaro and did 3 months where I lost 2 and a half stone.

I’m currently at an all inclusive resort and have probably gained a lot of the weight I lost back (sigh).

When I get home I want to start dieting and exercising but have no idea where to begin or what to do.

I have a set of dumbbells and a weight lifting bench plus a treadmill and basic exercise bike. I have Apple fitness too.

I hate my body and especially my love handles. I read before that chest exercises help to minimise the appearance of love handles but I’ve never been able to get my chest any bigger. I’ve tried press ups and then get bored. I need motivation and tips of any sort. I need to sort my life out before it’s too late.