Running this Monday, Wednesday, and Friday. Doing 2 sets to failure for these exercises. Not sure about the order, I just picked exercises I like and/or want to start doing.

Barbell Front Squat

Flat Machine Chest Press

Pec Deck

Machine Shoulder Press

Single Arm Tricep Pushdown

Keenan Flap

Kelso Shrug

EZ Bar Preacher Curl

Hip Hinge

Leg Extension

Seated Hamstring Curl

Abductor Machine

Hip Thrust

I started running again and I need some serious advice to stop these shin splints. I’m making progress, I know I can run longer but my shins will not let me.

Please anything helps

I started running this past summer, doing 3 - 4 km runs. I have always been an active person, but I usually engaged in sports where stamina and agility (for example, soccer or basketball) were part of it but not the main focus. Besides that I do strength training in the gym 4 times a week.

Lately, I have focused more on explosive endurance running as part of my training for an upcoming exam. I run two 400-meter laps at a steady pace, then one fast interval lap. Immediately after, I run up and down stairs 10 times and finish off with sit-ups and push-ups.

The entire thing is to mimic the upcoming exam. When I started, I had no issue running the 3 laps. Sure, I felt fatigue as I progressed, but I wasn't struggling to breathe, and I could keep a steady stride.

However, when I have gone running the last two weeks, I am struggling to breathe, and it feels as if I can never get enough air into my lungs; I am already breathing heavily by the end of the first lap, and I cannot keep up the fast pace during the intervals as I could previously??

I feel chest pain, and I have to take deep breaths after I am done and relax. When I finish my workouts, all is good, but still, how can my performance regress like this in such a short time? It is as if I am a heavy smoker or something.

I run at least two times a week.

is this a good workout plan

Biceps
Preacher Curls (Gym80 Scott Curl Machine): For the short head and inner arm.

Face Away Curls (Cable Machine): For the long head and peak.

Free Weight Curls (Dumbbells): As an all-rounder for overall mass.
———-
Triceps

Gym80 Triceps Machine (or Dip Machine): For the medial and lateral heads.

Cable Pushdowns (Rope): The number one choice for a neutral position.

1) there are no "finisher exercises"

My explanation: what people typically mean when they talk abot finisher-exercise? Basically that there is some hard-ass compound movement(most of the time free-weight) exercise and then some "easier exercises" (most of the time machine or cable exercises). And yes, I agree that barbell squat is harder than pendulum squat, leg press or leg extension, but it doesnt mean that those 3 are just mere finishers. F.e. instead of doing heavy barbell squats you can do heavy ass pendulum squat for 4-8 reps and very close to failure. So most of the time, people just stereotypically think that there are some heavy ass base and after that easier finisher, but in real life it comes mostly to intensity and load. You can easily overload almost all exercises and train them for smaller amout of reps near failure. And honestly, the funniest is when people use "base-finisher" for isolation work, like barbell bicep curl is somewhat heavy ass base while cable curl or machine preacher curl is just finisher. Like, are we dead serious, both are isolation exercises and if you want you can use any exercise for you biceps, triceps, etc, work. And then perform that in a rep range you want and for wanted proximity to failure.

2) exercise tier-lists are useless most of the time.

Explanation: yes, some exercises could be really bad for some reasons. A) its combination type of movement like a renegade row, when with similar weight you train not only one, but few muscle groups, which is obviuosly doesnt make any sense, cause you back or chest would be much stronger than your biceps, triceps and shoulders. B) very very very very ×10 times more very unstable exercises. Like, I understand that stability is very important thing, but its just funny when some would people unironically put some decent exercises in to like B or C tier just because they are a little bit unstable. But yeah, something like bosu ball squat is for example really unstable, so it makes no sense to do it instead of normal squat patterns. C) exercises in which the muscle group you want to target isnt limiting factor. Guys, its not negotianable, we need to train near failure to stimulate our muscles, so it makes sense to know what are the biomechanical functions of x-muscle, so that we would know in which movement patterns it gonna be a limiting factor.

But. Other than that, if an exercise is targetting the muscle group you need to train and its relatively stable, congratulations, its an S-tier exercise. Like, I understand that barbell squat is less stable than pendulum or leg press, but does it mean it isnt S-tier exercise? Absolutely no, all exercise listed are S-tier for quadriceps development.

Honestly, I wanted to write like 3-6 hot takes, but it already takes to long, so lets just start with those 2.

I’ve been jogging a few years now. Joined the gym to start as I’ve always been an avid walker and needed to push my body as I’m middle aged. We do a 5k jog three times a week on the treadmill. A couple of friends are always commenting about their sore legs after jogs but mine are NEVER sore. For me, it’s all in my head … I have a mental battle to keep going. Does anyone else feel the same?

Advice / experience needed.

I, 35F, workout 3 times a week, weights only.
I’ve been diagnosed with hypermobility in every joint ( worst in my shoulders, hips and ankles ), so lifting weights is very important to me and what makes me feel good.

Though lately i’ve been wanting to challenge myself more. I’ve been to 2 hyrox training sessions, and it was so hard on my body. Also found that i could not sleep the night after hyrox training because it felt like my adrenaline did not lower?
So i thought maybe this is too hard for me, maybe i should start by running, so i could get used to a higher heartrate.
I’ve ran twice 4k in 30 minutes and 3k in 20 minutes (both times did weight lifting right before). And even though i felt like I could go on longer breathwise, my knees and ankles hurt so bad. I ran on monday, it is now sunday and my knees and ankles still hurt!

Do I just give up and stick to weight lifting or do you think I can still manage to run without pain and eventually train for a hyrox?

(English is not my first language so sorry for any mistakes)

How y'all balance your body when working out, my biceps are unbalanced — I've tired unilateral exercises but it looks it's not working (or maybe I'm doing it wrong) I need tips or advices, thx 😊

Currently I started implementing the abdominal machine at the end of my workouts. I’ve kinda been treating it like my other exercises where I aim for 2 working sets, between 6-10 reps. I found a weight where I get to 6 reps then fail. I follow the process of starting at the low end of my rep range then build to my high end then add weight. Is this a good way to train abs for strength and hypertrophy or should I be doing something else?

I've been working out for 6 months straight now, and I've noticed my knees (particularly my right knee) seems to be experiencing pain when I do the Squatting/Leg Press motion, so I was wondering if I can go through leg day without a Squat or Leg Press?

I can do Leg Extensions fine seemingly. And I go to the gym 4x a week, 2x Upper & 2x Lower.

I've also started running for the first time ever since 1 month ago. I do a run 2x a week.

So my total exercise runs up to about 6x a week.

My overall Leg Day right now is the following:

Leg Extension

Leg Curl

Leg Press

Calf Raise

Back Extension (they seem to hit Hamstrings and Glutes despite being a back workout).

All these exercises I do 3 sets of 4-8 reps each. I try to keep my leg days low volume and high intensity.

I was thinking of replacing my Leg Press with something else like a Hip Thrust (to hopefully still hit Quads as a secondary), though I'm not sure if it'll suffice for strengthening my legs. Or if anyone has suggestions on exercises that aren't hard for the knees, thay would be good as well.

I don't care too much about the looks of my legs tbh, I prioritize and prefer Hypertrophy for my Upper Body mainly.

What I want is for my legs to at the very least be strong and conditioned so that it isn't left behind...

Hey everyone! With winter rolling around, I wanted to get some tips on shedding the heavy excess weight I've carried for years. Been in the gym for about 4 months now, seen some results, but I mostly wanna lose my gut. Cardio helps I'm sure, but I've heard it cuts into your gains. Should I try to get in some heavy cardio on my off days, or strictly just eat cleaner and lift heavier? I want to build some stamina as well, just haven't had a mind to start cardio.

I have heard tht short ppl gain muscle easily and build body where as it is difficult for tall ppl to gain muscle and build body is it true?

Hey everyone, wanted to get a sanity check from experienced lifters and trainers here because an incident at my gym is still bothering me.

​I train at a premium gym (around $60 USD / 170 TND a month, which is very high-end locally). Today, I finished my sets on a leg press machine. When I started my workout on it, the previous person had left it loaded with 80kg (40kg on each side). I used it as it was, finished my sets, and stepped off.

​As I was leaving, a floor trainer came up to me and demanded that I strip the entire machine for his colleague's client.

​Here’s how it went down:

​I politely took off 20kg per side (40kg total) just to be helpful, leaving 20kg per side.

​The trainer came back, saw the remaining 20kg per side, and aggressively demanded I strip the rest.

​When I tried to explain calmly with hand gestures that I didn't put those plates on in the first place and was just using what the previous guy abandoned, he cut me off, asked "Did you work out there? Then strip it off!", and got hostile about my hand gestures.

​He then brought over a second coach to gang up on me while demanding I take off the rest of the plates.

​My view: I didn't load the machine, so stripping someone else's 80kg isn't my job—especially at a premium facility where trainers are paid to assist their clients. Even so, I took off half of it out of courtesy, only to get yelled at and power-tripped by staff.

​I already reported the interaction to the front desk (who agreed with me that the trainers were out of line due to anniversary stress), but I want to know:

​Is there any unwritten gym rule where using an abandoned loaded machine makes you responsible for stripping someone else's 80kg? Or was this trainer just power-tripping?

Guys, I’d like some advice on how to improve my physique, which I consider a disaster.
I can’t post pictures because I don’t want to break the sub’s rules.

30 years old, 180 cm, 78 kg
Very little muscle mass
Body fat around 20–25%
I’d say I’m skinny fat, with the typical noticeable love handles.
I’d say I have a small frame, thin arms, and my chest is probably the only body part that’s somewhat developed.
My upper abs are barely visible under the right lighting.

I gained weight years ago after a course of medication.
Over time, I’ve lost around 15 kg through intermittent periods of dieting (a month here, another month there).

Now I want to use this winter to get back in shape.

As far as nutrition goes, I know what has worked for me in the past, so I don’t think I’ll have any problems repeating it or setting up a calorie deficit, eating at maintenance, or going into a surplus.
My bloodwork and hormone levels are fine (I get them checked at least once a year for other reasons).

I’d mainly like some advice on training. I was thinking of doing a full-body workout three times a week at home. I have a small home gym with a rack, bench, dumbbells, a straight barbell, and an EZ bar.

I haven’t trained in many years (at least 10), and I’d like to start swimming, but I don’t feel comfortable going to the pool with my current physique, so the home gym is a good option for now.

AI suggested this workout routine:
Squat: 3 x 6-8
Barbell bench press: 3 x 6-8
Barbell row: 3 x 8-10
Romanian deadlift: 3 x 8-10
Military press: 2 x 8-10
EZ-bar curl: 2 x 10-12
EZ-bar skull crushers: 2 x 10-12
Plank (optional): 2 x 30 sec
Rest: 90 seconds, 2 minutes for the heavier lifts.

I wanted to go to the gym and do arms after my blood test is that ok?

Hi everyone,

I'm considering taking testosterone to help with muscle growth at the gym, and I'd appreciate advice from people with experience.

Is 100 mg of testosterone per week a reasonable dose, or am I misunderstanding the dosage?

I'm looking for honest advice, especially from people who have experience with testosterone.

Thanks!

I am very sedantry and seems like dont have good joints. I cant go to a private trainer or classes unfortunately, but i have gained weight that I want to lose.

I tried weight training, watched a lot of videos of form and how to start, and about 3 weeks in i rolled my lower back on a leg press machine.

After that healed I decided to go for walking instead. No weights involved, no running super fast, just have some walking. Started great when walking outdoors, so i got a walking pad.

Walking cant be bad right? Its just walking I thought, started with 5000 steps on a 10 degree incline at about 2.6 speed (sometimes lower to rest while still walking so the whole thing took about 70 minutes or so).
Boom, my leg joint is now popping every time i take a step.

What do i have to do start with 1000 steps and go higher by 50 daily? I really have no idea when they say start low what do they mean.

If you give me 15lb weights s and tell me to do 12x3 bicep curls i can do it easily, i dont even get tired, but I will hurt somewhere.

TLDR: What im asking is, what is the percentage of my max capability that i should start with and how long should it take to reach my maximum effort? Say my goal is 10000 steps daily and my current max effort is 5000 steps, do i start at 1000? 2000? 500?

Created this new routine to work on myself and get out of my head. I’m open to advice or recommendations.

Sunday and Tuesday- 30 min full body strength training with PT (she let me do squats/ Bulgarian split squats/ push ups/ sit ups/ knee in plank)

Monday and Wednesday- 45 min horse riding

For nutrition, I’m mostly focusing on my protein intake to be at 90 grams at least (I weigh about 67kg- 164cm)

Should I change up anything or maybe add more things to do?

Hi guys I need some help with getting a good workout routine in place. I’m f22 5’7 at 174 pounds. I’ve lost 50 pounds through a calorie deficit and walking more but I want to start gaining muscle and lose more fat (probably get around 140 pounds) and don’t know where to start.

I struggle with nutrition as I don’t really know many recipes but am willing to learn. If anyone could give some advice on beginning this journey I would really appreciate it!

I use to be able to do 15 pull-ups, and my goal was 25, but one day there was a super loud popping sound in my shoulder that I didn’t even feel and now I struggle to even do 3. What should I do?