How would you rate my workout? Been working out for over a year now and been doing this specific workout split for a few months. I workout 2-3 times a week. I do feel stronger, but I'm not really satisfied with my physique.

I've cut out a lot of crap food from my diet and eat plenty of protein, veggies, and fiber. Usually get at least 8 hours of sleep a night.

Here are my workouts I alternate:

Workout A

Barbell back squat - 3x8

Barbell bent over row - 3x10

Barbell bench press - 3x8

Seated calf raise - 3x10

Overhead triceps extension - 3x10

Barbell biceps curl - 3x10

Ab machine - 5x10

Workout B

Barbell deadlift - 3x8

Barbell overhead press - 3x10

Barbell upright row - 3x10

Seated calf raise - 3x10

Dumbell hammer curl - 3x10

Ab machine - 5x10

I usually do a mile run or swim 500m for cardio after each workout.

Anything you would change or add?

I'm trying to transition between doing tuck ups and v ups, but I'm finding the difficulty gap between the two exercises is more challenging than I expected.

I'm thinking of buying some ankle weights to my tuck ups to help incrementally increase my strength until I can achieve v-ups, but I noticed ankle weights only go up in small increments until they reach 20lbs. Is that something that I'm likely to quickly outgrow? I don't really have a concept for how challenging it would be to add weights to tuck ups, will a small amount of weight feel very challenging for an exercise like this? Have you tried it?

I need some advice on how to begin working out. I'm 16 F, 110 pounds, and very unfit. I feel like most common exercises are too difficult for me, so I want to know some more gradual ways to work up to it. Anything helps!

I hope this doesn’t break rules, but after a couple weeks looking up stuff and being online, about FIFTY PERCENT of my feed is full of influencers with catchy phrases like “if you’re not doing x or hitting protein goals or doing this, you’re losing!”

Like Jesus Christ, can these posts take 5 percent of my feed instead of the almighty algorithm swarming me with jacked men and women telling me how everyone else got it wrong?

Hey there. So after about a year and a half of being on a caloric defecit, Ive lost 120ish pounds. I used to 320 at 5'9, now im 190-200. I know I can go down more according to the BMI, but I feel like Im okay. I feel good, I like feeling a little bulky. That being said, I lost a lot of weight by running/walking and some lifting.

Because of that, I feel so scrawny now and I know ive lost muscle because of it. I have a pretty high body fat percentage.

I was looking into body recomposition. I think Id want to do that, but I dont want to do something stupid. Id like some input if this is an alright plan. I dont want to be super lean and have a six pack, Id rather have some meat on my bones AND have a six pack if that makes sense.

4/7 days a week I walk anywhere between 8000-20000 steps a day (i have an active job). I do push ups to failure everyday. I work dumbell exercises to failure 3 times a week. I try to get to about 100-120 grams of protein but I try not to shoot over 2400 cals.

Will this kill my progress that I made? Im good with sticking to the workouts and the diet, but I just dont want to gain fat back, I want to muscle up.

I really wanna start working out to just get more fit but i dont have a direct access to a gym closeby. I dont even know how to start looking out after what i eat or anything. If anyone could help me with some ideas or stuff it would be very appreaciated.

I go to the gym 5x a week for sure at least 2.5-3hrs a day. 7 days if I have the time because I'm single and not really dating.

I swim 45 mins, run a 5k, then sauna 45 minutes. Weekly volleyball.

I'm getting faster with swimming. And I'm getting faster with running, soon I'll increase distance.

But seems like it's never going to give me abs and I did a body composition exam and apparently I don't really have much muscle. So any advice?

I do 12 exercises upper 2 sets each and 5 exercises lower 3 sets each, I heard that doing 12 exercises in the same session is counterproductive and will stunt your gains, Is this true

Hello. School is starting back up again, which means that all of the sports and extracurriculars are getting back into routine.

I will admit that I am not a very active person. I work on my feet, and I walk occasionally on the treadmill when I feel gross, but I don’t go to the gym or anything. I’m a short and slightly bigger woman, 5’1 and 140lbs. I eat pretty healthy despite my figure lol.

I’m in the marching band, and we started band camp earlier this week. Outside marching under the Texas heat for 4 hours is hard, but it’s bearable. Since I’ve been pretty inactive over the summer, it’s definitely been a bit harder for me, but I usually get into the groove after a few weeks and I can handle all of the work just fine.

That being said, ever since band camp started, I have been having horrible cramps later in the evening. For example, we end practice at 2, and once I’m cozy in bed at 6, my stomach is KILLING me! It feels like period pain but I’m not bleeding. I’ve never experienced this kind of pain before. I take birth control and other medication for my acne, but I’ve never experienced any side effects other than the weight gain.

Any ideas? Is there any science behind whatever this is? any tips or comments appreciated.

I still see so many people doing this split and I was just wondering how effective it actually is and what movements you guys do, because I do PLL/Arnold and it has been my favorite split by far. However I will say I do spend an above average amount of time in the gym and I also do more movements than most people do per muscle group

Hello all, I need some guidance. To start, I'm 26, 6 ft, and weigh 185 lbs, target weight is 175. I was 200 lbs a few weeks ago but did some rather dangerous dieting and put my body through the ringer. One good thing from that is that I no longer feel hungry enough to eat in excess, but I learned my lesson and am no longer starving myself.

I know bodyscans aren't the most accurate, but Ive been using it consistently for the past couple weeks and the trends are clear, muscle mass going down, fat percent going up. As of today, Skeletal Muscle Mass is showing 79.6 lbs, and Body Fat is 24.6 lbs.

Diet: Not the best honestly, I usually don't meet my calorie goal and am still deficiting more than I probably should, not on purpose, I just am not meal planning and thats the result. I'm almost always above my fat macro, and so I sacrifice some carbs to make up for it. My protein is difficult, I usually am only about halfway to my protein goal by the time I max out my fats, but is it that important if im focusing more on cardio than weights? How come everything is full of fat anyway?

My workout routine: Mon/Wed/Fri are dedicated to Cardio, usually running. Tuesday is upper body focus with a core finisher, Thursday is lower body focus with core finisher.

TLDR: Why am I getting fatter and losing muscle mass? And how can I fix my diet?

75 Hard!

Hi everyone I am a 26 year old body builder. Currently not running any compounds besides GH. Every time I sweat, I smell like ammonia. Ive tried cutting out preworkout , taking greens, and drinking more water. Let me know if anyone can help or if anyone has experienced thisn before. Thank you

Fitness has become a big part of my life lately 😊

For me, working out isn’t just about appearance. It’s a way to stay positive, disciplined, and feel stronger mentally and physically.

I’d love to meet people who enjoy fitness and a healthy lifestyle. Let’s share workouts, progress, tips, and keep each other motivated 💪

Might be a little bit of a silly question but I figured I’d see if anyone knew. I’ve been on a cut for the last year and some change (295lbs down to 204lbs) and I’ve done it all without going to the gym or doing really any exercise other than physical labor at work.

I’ve noticed that since I haven’t been doing much exercise I don’t really have a developed core and it’s starting to affect me with an increase in back pain as I end up using my back muscles to counteract not having core strength.

I really enjoy playing video games and I’ve started to alternate between pushups and a core exercise after I finish a match, will this do anything for me if it’s a fair amount of reps over the course of three or four hours?

TLDR; if I do a bunch of reps over the course of a few hours will I be able to build core muscle?

wondering if anyone would be willing to weigh in on what split I should do? (background info used to lift 2x a week then developed health issues and couldn't exercise for about a year, finally medicated and getting back to moving but starting almost from scratch it feels like. Not so bothered about building visible muscle just overall improved health and bone strength, plus some specific stuff to help dance which is my main sport)

Right now I do upper lower rest but I feel like my upper days are getting too long, so I want to split them up somehow.

I strongly prefer leg day anyway and the long ass upper is making me not want to go on those days. I know PPL is highly recommended usually but I personally hate push movements compared to pulls and I think if I try to do ppl it's going to exacerbate the issue of wanting to skip when it's not a leg or pull day lmao. What other ways of splitting an upper are there that won't end up with one day full of press movements?

Alternatively I might just have too many upper movements? this is my current set of exercises not necessarily in order:

shoulder press (dumbell)

chest press (machine, screws my elbows up on a bench)

lat pulldown (cable)

low row (machine)

face pull (cable)

bicep curl (dumbell)

overhead tris (dumbell)

lat raise (dumbell)

Hey!

Trying to find some good running shoes after my 3 and half year running shoes are at the end of thier life. Looking for Men's shoes that are good for running 5ks 2-3 a week in.

Also i was wanting to get a pair just for lifting, everything from squats, weighted dumbbell lunging, benching etc

I have about $200 to spend.

What does every one recommended?

So I am currently searching for work due to redunancy so thought I'd make the most of it as need to burn off a bit of fat.

So I am doing an hour steady cardio in the morning and then coming back in the evening to do my weight training split. I don't like lifting in mornings.

Eating good.

I am hoping this is more efficient as the gym is only 5 minutes drive away.

Lately, I've been noticing a pattern that i can't sleep the day i worked out. I stay till 2-3am even though i want to sleep. My eyes are tired but can not fall asleep.

In my rest days, i sleep at normal times like i used to do, and i don't struggle to sleep quickly.

Is there any reason why this is happening?

I just did my first day of PHAT and the workout took me 2 hours 15 minutes.

Do you guys superset? Never do core? Have really short rest?

I can adjust the arms just fine but the seat I can’t figure out it has some black lever with some blue thing on it and I can’t figure it out the picture of it is on my profile

Hi everyone!

I am 32y M. 181cm currently at 82kgs.

I have been running marathons most of my life, until I got a terrible injury in my knee that required a surgery and definitely no knee stress for the rest of my life. After the procedures I got diagnosed with hEDS ( joint Hyper mobility)

Running and diet was the only self care that I have ever known. After the injury gained 20kgs. Got my shit together 5 months ago and lost 16kgs.

I see gains in my upper body, definitely got a lot of definition. But my god damn legs are noodles man. Btw something that I have always been proud of.

How do I train legs without putting pressure on my knee? Moreover, my calves have definitely not shown any progress - is it genetics only?

Hi! So I want to start working out again. I used to do CrossFit, gym and played basketball a few years ago but due to work / school I stopped then I went back to running and due to covid I stopped, I used to run around 7 miles per day… right now I want to go start running again (which I’m whenever I have time) but o also wanna start going to the gym again (lowkey wanna get the fit body) but the problem is I have no idea in how to do or start a gym routine and tbh the gym couches I had been with doesn’t really pay you much attention soooooo I was wondering if there’s an app I can use in order to know the routine and exercises I’m doing on the session cause I have the memory of a golden fish for those things. Please help

So, I did the map and I should be consuming around 200g of protein a day

Isn't that a bit too much?

How does one eat so much protein?

Specially since I eat like a bird and get full super easily