Hi guys, I am 23 M 173 lbs started going to gym since last october and I dont know if I still have to maintain my diet to lose the little fat I have or if I should focus on eating more to gain muscle and then hit a cut. I really have difficulty with nutrition and what should I do.

Summary of Weekly Sets: • Back: 20 • Biceps: 6 • Chest: 15 • Shoulders: 9 • Triceps: 6 • Hamstrings: 12 • Quads: 12 • Calves: 6

Hey guys, I require some advice regarding training neck (for size). I have been training it consistently for the last 3 months, but don't see any significant growth. I do 2 exercises for my neck (neck curls with a plate and extensions with a harness). 12 sets for each exercise per week. I have been very consistent, and have seen major strength gains, but almost no difference in size. I went from lifting 10lbs for both exercises for 15 reps, to 35lbs for 20 reps. I always go very close to failure and keep my nutrition and sleep in check. I wonder if I am just not being patient, or if my expectations were too high (many people online have said that you will gain a couple inches within the first 2 months of training, but I have seen none).

FYI, my neck was roughly 16.3in when I started, and now it is around 16.5in. But the measurements are rough and so there is a chance that there might not even be a difference.

I will appreciate all advice

I’m looking to try and get a six pack by summer any work out tips for home sit ups are all I really know is that a good start ?

Has anyone used this machine and know what the weight of each number is? It runs from 1-16.

Workout

Mon Lower body strength Tues Plyos Wed upper body strength Thursday Plyos Friday full body Sat low intensity plyos, core, mobility

Lower body

Squats Leg extension Barbell RDL Hip Thrust Bulgarian split squats Calf Raises

Upper Body

Dumbell Bench press Cable cross over Lat pull down Single arm dumbell row Arnold press Face-pull Incline dumbell curl Triceps rope pressdown

Full body

Trap bar deadlift Incline dumbell press Seated cable row Leg press Cable Lateral raises Cabel hammer curl Overhead tricep extension

First of all I am a woman . And I usually dress very "normal" long leggings and a over sized shirt but lately (,thanks to black Friday) I was shopping for new active wear and got myself some crop top (with short sleeves ) and new leggings . I admit it it's fun to dress like this because I can see my gains and look at my form way much better because I don't wear baggy clothes but I do feel kinda uncomfortable when I do some exersice .( I have some weird habit I never squat or deadlift if there is people behind me I am always with my back to the wall) also I never look at people I just ignore everything around me .

Well it is weird I guess but I still can't understand how women have the courage to go out like this? I totally understand if it's in a studio (women only) but at the gym you need a lot of courage for it . I even see women wears sports bra with cleavage on

I’ve been called sheet several times because of how thin my calves are while the rest of my legs are well out of proportion with the calves. I also believe having thicker calves would definitely match my thighs and bottoms

Yesterday was the first time I tried deadlifting. I managed to lift 80 kg, but it put all the strain on my lower back. My lower back was rising before my upper back. I watched Squat University’s video, but I’m struggling to get into the proper deadlift position due to my long limbs, short arms, and a very tight lower body.

I also experience a sciatica-like current-passing sensation below my hamstrings and feel some pain in my adductors when attempting goblet squats. How can I fix these issues? What exercises would help?

The only exercise I use this pattern on is my squat and so far, the weight hasn’t gone up. It’s been 145 for 5 for 3 weeks where the last set is either close to failure or I actually reach failure.

Are these different enough that I should consider both in a workout routine, or just try to pick one and and stick with it?

I tend to prefer pull-ups as they seem to work more of my overall back and not just my lats. For context, I’m a beginner and I can only do one good pull-up, so I typically use the plate assist machine

I have an unfortunate knee injury and cannot train legs normally so I have to do these for my hamstrings/glutes and I'm still trying to figure out what to do for quads...currently I'm just doing leg extensions and (occasional) split squats. But anyway, what is the max weight people have done for weighted back extensions on the support rack? I have a feeling there is a ceiling, and I've never seen anyone doing more than 70 lb or so.

H

I own a compact elliptical and it works well but I’m bored of it. I have wanted a treadmill for the past few years I just don’t have the space for it which is annoying. What made you pull the trigger on a home treadmill and are you happy with the decision or is it a waste of space?

I'm 6'3, male, roughly 190lbs. my bench is real bad, my max is 45lb plates (135lbs) but i usually do 35lb (115lbs) plates for about 8 reps. What rep count should i try and up it? i can only do about 2 reps with 45s but I rarely try and max out.

I drink a ton of mountain dew, and I mean a ton. To the point where I was drinking 2 cases a week. I started drinking lemon water packets with lime juice and I was curious if this would be a healthier alternative or not? or if too much lime juice could be bad?

So i started working out - lifting since mid oct at about 102 kgs, till Jan 11th I was still at 100 kgs so changed the strategy, from 2000 cal to now under 1500, sometimes even less. Removed all grains, sugars, reduce salt big time, just mainly salads and proteins. Also if the galaxy watch/ samsung health app is right I'm burning 70% of what im eating.

Aim is 79 kgs within 6 months, Now currently 94kgs in just 20 days and plan to continue this calorie deficit, same salads and proteins but want to introduce creatine hcl. Few years back took mono and got bloated.

Male -33, weight 94kgs, height 177 cm. Workout: Lifting 5 days a week average, i can do 7 a week easily though. - last 2 weeks I've done 6 a week. Walking 60k steps a week or 9k per day. ,( jogging or running not working out for me as my shin is getting locked after 5 mins, psyhio said it's called shin splints and nothing much can be done about other then just walk ) Outdoor city cycling at night twice or thrice a week, bought it a bike 3 weeks back.

Really wanna start creatine but I fear it will prevent my weight loss, currently I'm still obese or close to it. If not now then at 90 or 85 or at 79?

I usually do every set until failure for all muscle groups. Should that be balanced with one day of doing drop sets per week or are drop sets (lower weight, higher reps) only for certain exercises? Thanks!

A: https://hevy.com/routine/1muHDf9sKcz

B: https://hevy.com/routine/ac66h2yipSA

I am a woman and I only go to the gym twice a week and do group fitness for the rest (barre, cycling, yoga, Pilates, etc.). My goal is to build strength and progressively overload, making me stronger and more equipped for my fitness classes. I care most about glutes, quads, and hamstrings in that order.

I’ve tried searching online to no avail. So I’ve come to the best place I know for real answers from people with experience. I can attach a photo if you guys/gals need. I’m looking for wrist straps that have the d ring on them for cable machines. I’ve gotten 2 pairs from Amazon and both pairs are nice as they have the d ring and a strap for lifting however, they are not very durable and after my first workout with the first pair the d ring broke off. Wrote to amazon and returned that pair and got a new one free. This pair hasn’t ripped yet but I can see the stitching for the d ring starting to separate. Looking on amazon it seems like non of them are very good quality. Just seeing out of your experiences what’s a good quality brand or product to go for that won’t tear in the first workout.

im m28, 181cm, 76kg, 19% bodyfat I train since 2012, but since september I do this 2x/week: 3x7 squats (95kg) 3x7 ohp (50kg) 3x7 deadlift (110kg) 3x7 bentover rows (60kg) 3x7 pull ups

Yet I dont look like I ever lifted, for example my uppers arms are 29,5cm in size.

If you do similiar exercises then you should know that its impossible to do this more than twice a week. Its probably the hardest routine one can do

Hey guys, I’m looking for anyone’s thoughts on training this way. Every trainer / influencer etc is obviously selling a program or pushing you to stick to a certain plan, but I like variation and my weeks change with work etc, I’ve been using an app that lets me favourite workouts and just gives me a bit more flexibility to my training… as long as I’m working hard enough and using progressive overload 90% of the time and then use a strict program to really tighten things up once a year I should make some good progress right ?

quick backstory: I’ve been working out for a few months now, still would consider myself a clueless beginner, and while I never really thought about changing my lifestyle to match my fitness routine, my main goal was to get into the habit of working out. I wanted to reduce body fat (I’d say "lose weight," but I know muscle weighs more than fat, so in reality, I’m aiming to replace fat with muscle). Basically, I just wanted to look better.

Now that working out has become a regular part of my life, I’m working out for about 1.5 hours every other day. I’m not trying to be huge, I just want to look a bit better without a shirt.

I’ve now decided to take the extra step and watch what I eat, plan my meals ahead of time, and estimate my calorie intake. I’ve realized that I’m not getting nearly enough protein each day, and I’ve noticed the effects, my strenght gain have plateaued. So, I started looking into ways to increase my protein intake.

I know protein powder or shakes are a convenient way to get more protein, but I thought I’d explore other options too. I came across something called "propud protein pudding", and according to the label, it has 75 calories, 1.5g of fat, 0.5g of salt, and 10g of protein per 100g. This seems almost too good to be true. Is it really this un-unhealthy?

I know the manufacturers wouldn’t be allowed to lie about the product's contents, but I’m just shocked at how little calories it contains while also supposedly helping me retain and build muscles.

TL;DR: Can I really theoretically eat half a kilo of protein chocolate pudding every day and still be healthy and also help build muscle? I know it won’t provide all the nutrients I need, and I'd have to fill my daily needs in other ways, but this is a whole new world I never knew existed

Would really appreciate help here so anybody with genuine knowledge please read this through.

I'm 22F (will turn 23 soon) and the last I checked my weight I was 52kgs. I had been doing home workout for around 2 months while also on a calorie deficit diet.

Just to give you an idea, my face and belly had gotten fat while the rest of my body was mostly thin so my goal was to slim down my belly and face, grow my glutes, thicken my legs and arms.

For my workout, I was following a youtube video that did overall body workout (I didn't do targetted ones) and it was beginner friendly. Then I added in beginners cardio by another fitness creator and switched it around. I did other beginner friendly workouts like basic calisthenics (without equipments) but the first two being the most significant ones.

I never lifted weights as I didn't think I was strong enough to do that and didn't want to risk injuries, my boyfriend advised me against it as he has some experience with weights.

Well, during the cut, my body came to a point where it almost looked the way I wanted it to. As I kept staying on calories deficit and working out, the figure went away and I grew thin. I assumed it was part of the process that once I grew thinner, I could start building up properly to get to my goal. But then I fell ill (not related to workout) and stopped being consistent until I stopped working out altogether and am trying to get back on track after 4-5 months of not doing anything.

Now I have become skinny all of a sudden, that body thinning that happened while I was working out, stayed that way only for me to get skinnier. My belly fats have gone back to square one (it had never gone away but was making slow progress) while my glutes and thighs have drastically shrinked, my arms are also thin now, my face fats have thankfully not returned but it definitely needs to be a little more plump.

It feels like I'm back to the start with the ONLY good thing being that, unlike any other time in my life before, my body has retained the shape I had gained through my workout – as pointed out by my boyfriend which made me notice it too. So now I'm skinny with a good shape.

I did my research and haven't found any definitive answer but I got to the conclusion that it's likely that the sudden and random cut in my diet confused my body and my current outcome is where it got me.

I had cut down on oil and removed sugar as much as possible and I reduced my meal portions a lot too. I do think though that I should've done this slowly instead of going from 10 - 1 in one day.

I'm planning on starting my workout again in a couple of days but am unsure on how to go with handling my diet. I've gone back to eating everything except that I'm mindful of the oil quantity and avoid sugar as much as I can while also indulging in a healthier diet.

Any help understanding what's going on would be appreciated along with any advice on how to proceed.

So I’m an airline pilot by profession and when I am on the road, I really don’t like the idea of super sweaty gym gear in my suitcase for days on end even if I do the hassle of washing it out drying and all that stuff on a layover.

What would be a negative side effect for someone who only focuses on strength training versus a cardio inclusive workout? What I mean is currently I’ve been focused solely on building muscle and have a pretty good routine established working the different body parts, various times a week, but with the exception of a brief cardio warm-up what side effects if you will, could you experience from not including cardio?

The common sense is that we should do heavy compounds first then isolations. But just watched a Renaissance Periodization video today about OHP, the video said it's not as good of an exercise for side delt as much as for front delt, but we could superset or do Lateral raise before OHP to make the side delt the limiting factor.

Then that makes me thinking, if I really want to bring out my chest and bring my chest to true failure, should I do the same with Bench press? Pre-fatigued first with flies, to make chest the limiting factor? Or is the traditional way of Bench first then Flies as isolation later the better way?

Hi! So i am a cane user, I have some nerve damage that was untreated for a long time, as well as extra weight which is making it worse. I get voltaren shots 3 times a week and use a quad cane.

I want to start working out beyond physical therapy (which I have 3 times a week) because I am aware that my weight is making it much, much worse. I also want to develop muscle to ease the pain since I heard from other cane users it helps.

Currently I can barely step on my left leg.

Any exercises yall know that can be possible in my current state?

Basically the title. I've been working on defining my core for the past week, and l've only been focusing on consistency. So, l'm left wondering if I can see progress by only doing simple core workouts everyday. I do Russian Twists, Leg Raises, Flutter Kicks, and Slow Kicks but I don't do all of them, I pick out a three and work on it. I mostly do Russian Twists though, already doing at least 70-100 reps until it burns then do other workouts.

I do 2 triceps exercises on push day and 2 bicep excercises on pull day.Can I do it like on push day, I will do 1 bicep and 1 tricep then the next day is legs and then on my pull day I do 1bicep and 1 tricep?I feel like my biceps and triceps get tired after doing chest and back excercises and I can't do my isolation excercises as well.

Is there any downsides to doing this instead of the usual push and pull days?

I’ve been working out for 1.5 years and made nice gains, but I seems to struggle a lot with biceps. My arms are a lot bigger but I think that’s mostly tricep gains.

I just always feel like, no matter what exercise I pick, I’m not fully stimulating the bicep enough. Whether it’s light or heavy, low rep or high rep, I always feel like I can’t quite do enough to what would lead to gains. I’ve not particularly gotten stronger for bicep specific exercises. The set just ends because I’m tired or uncomfortable, and not because I’ve hit the muscle hard enough and gotten close to failure.

This isn’t an issue I ever find with any other muscle I’ve trained, even something small like forearms I could get a solid burn in a workout if I wanted to.

I’m not sure how to approach fixing this. I’ve tried stretch focused, I’ve tried heavy, even tried tackling with junk volume but I just got bored and don’t know if it does anything.