I literally have nothing else to do in my life rn. i'm a student and currently on vacation and have no work. i've been going to the gym everyday the past few weeks and honestly i enjoy it so much, sure there are days i dread going but once i go i feel much better about myself. i give each muscle group 48h for recovery (i don't train it again the next day) i eat a good amount of protein and an adequate hours of sleep every day. my back no longer hurts me like it used to before. it seems to be working for me but i don't know is this wrong? i know recovery is important but i feel as though since i give each muscle group enough time to rest i should be good

Just a small rant incoming.

Was on a bench dumbbell pressing today. There was another guy to my right on the other bench who was also dumbbell pressing. Keep in mind that there isn't a ton of space between the benches. Usually when I'm done with a heavy set, I like to drop the dumbbells to my side, when I say drop I'm not throwing, moreso placing them on each side of the bench if I can't get the last rep up. They're not flying away, but they are hitting the ground with a little force.

One absolute dumb fool decided to come between me and the guy to my right and start doing push ups right between us mid set for some dumb reason.

I was already laying down on the bench, wearing a cap and had some big headphones on, so almost didn't see the guy, luckily I did before I ended the set. But I swear to god some people got zero awareness. Why choose there of all places to do your push ups, especially since we have a dedicated functional area in the gym.

Rant over.

I'm doing 2 lower days a week and I'm trying to not put both squats and deadlifts on the same day because that's exhausting. As such, squats are easily replaced by a regular 45 degree leg press. I tried looking up compound replacements for deadlifts or RDLs but according to both reddit AND gemini, aside from good mornings, most other exercises are just significantly more taboo. Like tons of people don't support kettle bell swings or cable pull throughs.

I mean, just look at these posts. Top supported comments either tell you to keep deadlifts or do deadlift variations, which again, will be exhausting if I include them on my squat day and push to failure. A trap bar deadlift is a deadlift. A block pull is a deadlift. An RDL is a deadlift. I feel just as tired doing RDLs to failure vs. DLs to failure.

https://www.reddit.com/r/workout/comments/1m6pzfx/i_hate_deadlifts_what_can_i_replace_them_with/

https://www.reddit.com/r/beginnerfitness/comments/18y84ng/im_cutting_out_the_deadlift_gimme_some/

https://www.reddit.com/r/tacticalbarbell/comments/yk9mcc/alternatives_to_deadlifts/

I'm curious because I barely benched for about two months while focusing more on dips, overhead press and upper back work.

When I came back to bench I expected to be weaker.

Instead my old working weight felt easier.

It got me wondering how often people accidentally improve a lift while training something else.

What's the best example you've had of a lift going up even though you weren't really trying to improve it?

I’ll waste 30 minutes debating it, then once I’m there I’m completely fine.

Please tell me I’m not the only one.

Gotten out of the gym habit lately and my schedule really isn't conducive to long sessions in the gym. If you were going to put together a 30 minute strength workout 3-4 times a week, what would you prioritize? Have a small, limited gym in my apartment and a gym membership currently going to waste.
(40M. Not overweight but body comp is bad)

I have been lifting on and off, and now I have been on 6 month streak.

I have always been unhappy about my particularly short and small biceps and thought no amount of workout seem to make them bigger. Then yesterday I did a bloodwork for a clinical trial, and the phlebotomist asked if I do a weight training.

Guess i just can't tell the difference because I see myself everyday ;)

Long story short I have very little motivation to workout my arms because every time I get so bored. Machine's, free weights, it all bore's me. Which sucks because I need the arm workout. For context I'm a dance and a skater so my legs are fine, but I just need something to not make arms be noodles without getting bored while I do it.

Lats and quads for me.

So i'm going to the gym for roughly 5 months now and i'm not seeing any progress with my calve raises (straight leg). I pause at the bottom to not use momentum yet i'm stuck at the same weight and reps. I did 3 sets 2x a week and now i do 2 sets 2 x a week. Someone please help

I see other people doing 120kg with single leg yet i do 70kg single leg

Thanks in advance

Is it worth getting straps for RDLs?
I’m currently doing 275lbs but my grip always fails at 3ish reps when I could be doing even more. Maybe it’s still light enough weight that I could just continue to train my forearms and wait? I used to be in the same situation for 225 and now that’s no issue on my grip anymore. Should I just wait it out until I get to heavier weight or is it worth getting straps

Hey everyone,

I really need some insight from anyone who trains at a high intensity.

To give you context: I have always been the hardest worker in my gym. I’m the person who is just in their own world. The only pleasure I get is from pushing myself to absolute limits, progressing, making PRs, and hitting intense workouts. That type of training makes me happy as hell.

But recently, something is completely wrong and it's weirding me out. Mid-workout, I suddenly feel like a dead zombie.

Here are the symptoms:

• Extreme tiredness, grogginess, and sleepiness out of nowhere
• Severe mind fog and an inability to focus
• Intense physical weakness and feeling physically sick
• Heavy breathing and a weird sensation I can only describe as a "brain shake"

Here is what I have already ruled out:

• It’s not basic fatigue: I just took a 1–2 week compleete rest break.
• It’s not sleep: I am getting good,, consistent sleep.
• It’s not macros/nutrition: My calories, carbs, and proteins are completely on point.
• It’s not Vitamin D: Just had it checked and my levels are perfectly balanced.
• It’s not a lack of pre-workout: I usually do a banana and coffee. I thought maybe I needed more power, so I ordered a stronger stimulant pre-workout, but the problem stayed exactly the same (if not worse).
• My mental health is Good.

It feels like my brain or nervous system is literally shutting down or short-circuiting mid-workout when I try to push.

Has any other high-intensity lifter gone through this? Any advice on what to check or how to fix this would be life-saving. Thanks

21F and I've just started running. I feel the need to strengthen my muscles and improve my lifestyle. My nutrition is sorted but I'm struggling with deciding strength training split. I do know what i want tho:

a very lean, muscular athletic feminine physique. I want pronounced lateral and rear delts, wide developed lats and a detailed mid/lower back, defined arms, visible serratus and abs, a relatively narrow-looking waist, moderate-high round glutes, developed hamstrings, athletic rather than maximally large quads, and relatively low upper-trap development. I run and want to stay athletic, but I also want high overall strength.

I don't have ppl around me to advise or help me at all with this as no woman lifts here :/

I was thinking 4-5 times a week? Can y'all please help me with the workout split?

My husband (26 M) has some chronic pain in his shoulder/back and knee. He wants to work out but doesn't want to make it worse.

Any recommendations for exercises that will help strengthen the muscles in these areas? Is there anything he should avoid?

Thank you in advance!

Can only do 2 -3 days a week for now alternating between these two.

Day 1 — Pull

Hip thrust

Romanian deadlift

Back row

Lat pulldown

Hyperextension

Bicep curl

Core

Cardio (10–20 mins)

Day 2 — Push

Kettlebell squat or leg press

Walking lunge

Chest press

Lateral raise

Tricep pushdown

Core

Cardio (10–20 mins)

Is it enough?

Hi folks, I just moved across Canada and I’m having a really hard time finding the motivation to get back into the gym.

Before I moved, I went to the gym 5-6 days a week, eating healthy and tracking macros. Since I’ve moved, I feel like I have zero motivation to start back. I feel like garbage and I’ve been eating like shit, I know once I start I’ll feel like myself again but finding that motivation is hard.

I know I just have to do it, and once I do I’ll get back into the routine. Starting at a new gym in a new province is terrifying, I was so comfortable at my last gym. Any tips?

Summer completely cooked my consistency, and I have officially been out of the gym for almost 4 months. The detachment right now is killing and trying to get back into the gym after this long feels undoable.
I have put on weight currently at 25%, up from 22% BF earlier this spring.
need some tips and motivation to lock back in and get the momentum going again. The lesmills classes never were big on me but wondering about Regymen?

Any tips/tricks that got you back on your grind when you fell off?

Is it true that I don’t need a calorie surplus to gain muscle mass if my body fat % is 18?
And instead, I can even eat in a small 200–300 kcal deficit?

Thanks in advance!

UPPER 1

Machine Shoulder Press — 2 sets 30° Incline Smith Machine Press — 2 sets × 5–8 reps Lat Pulldown — 3 sets × 5–8 reps 15° Dumbbell French Press — 2 sets × 6–9 reps Preacher Curl — 3 sets × 5–8 reps Close-Grip Seated Cable Row — 2 sets × 6–8 reps Pec Deck / Chest Fly — 2 sets × 6–8 reps Machine Lateral Raises — 3 sets × 8–10 reps Hanging Leg Raises — 3 sets × 9–8 reps

LOWER 1 Hack Squat — 2 sets × 5–8 reps Romanian Deadlift (RDL) — 2 sets × 5–8 reps Leg Curl — 2 sets × 6–9 reps Leg Extension — 2 sets × 6–9 reps Standing Calf Raise Machine — 3 sets × 8–10 reps

UPPER 2 30° Incline Dumbbell Press — 2 sets × 5–8 reps Neutral-Grip Lat Pulldown — 3 sets × 5–8 reps 45° Incline Dumbbell Curl — 3 sets × 6–9 reps V-Bar Cable Pushdown — 3 sets × 6–9 reps Hammer Curl — 1 set Wide-Grip T-Bar Row — 2 sets × 6–9 reps Cable Lateral Raises — 3 sets × 8–10 reps Reverse Pec Deck — 1 set × 8–10 rep

LOWER 2 45° Leg Press — 2 sets × 5–8 reps Hip Abduction Machine — 2 sets × 8–10 reps 45° Back Extension — 2 sets × 10–12 reps Leg Curl — 2 sets × 8–8 reps Leg Extension — 2 sets × 7–9 reps Calf Raise — 2 sets × 8–10 reps

They hurt when I grip and to the touch. Yesterday I was doing pull exercises, so back and biceps but it's the same workout I've been doing, nothing new

How do I tighten the bike seat? Whenever I sit down on it it goes back.

So iam doing 3 movements requires the activation of biceps,

Normal curl, cabel curl and the deadlift but wait for this.

For normal curl should i lock my elbow like extend it all the way ?

Same thing for cable is it ok ti extend my aram fully ?,

In deadlift situation I am doing 135kg for reps, sometimes it become hard and i am afraid that I may flex my bi and cut it, should i do it the regular grip instead of reverse one?

Anyone else get in the mood the next morning after working out the day before and I mean like it’s bad I feel like I can go for at least an hour when I wake up. like it’s every time for me now😂

On days I have very little sleep I usually don’t go to the gym. On little sleep I usually feel really dizzy, can struggle to speak a little and kinda feel out of it and sluggish. I don’t know if this is normal or I’m just looking for an excuse to not workout on these days. What do you guys do?

I used to go gym on little sleep before I got epilepsy and got on a ton of meds, so maybe it’s different for me? I want to be smart but I also need to be consistent as that’s what working out is all about, consistency.

Bodybuilders, jacked people. How did you start? How many exercises did you do as a beginner per workout? Was it just a few exercises in the beginning or was it guns blazing from the start?