So i currently work out at home due to my scheule at work (overnights) and im currently in the 42-52lbs in terms of dumbells. Should i go to the gym being time limited or should i just save up for heavier dumbells?

Today a dumbell fell on my (28M) right hand finger and broke it (also teared my nail). Doc said the bone will heal in 6-8 weeks.

I'll rest for a week but want to jump back into the gym, however need some help/ideas with exercises for my upper body/arms that do not involve gripping. Any suggestions please?

At least my legs will get some additional focus haha

Pull pull up 8-10 x3 db one arm row 6-8 x3 Lat pulldown 6-8 x3 db rear delt fly 8-10 x2 incline db curl 6-8x3 db preacher curl 6-8x2 hammer curls 8-12x2

Push bench press 6-8 x3 incline db press 6-8 x2 db fly 6-8 x2 db shoulder press 6-8 x3 db later raise 8-10 x3 bar tricep pushdown 6-8x3 tricep extension 6-8 x2

Legs back squat 5-8 x3 bulgarian split squat 6-8 x2 glute ham raise 12x3 calf raises 12x3

should i put reverse curls or hammer curls in my bicep routine

whats the best exercises for biceps during arms day as i want my biceps to grow i have been hitting rhr gym for 4 months major growth everywhere except biceps.

i really wanna get into working out as i’m fairly skinny compared to most people my age (16) but i don’t have a job and my mum isn’t willing to pay for it. i’m trying to find ways to convince her to just pay for it until i get a job but idk how. also any advice i’m about 5’10 (178cm) and 60kg.

Just hit my PR on dumbbell press with 7 weeks back in the gym was out of action for 2 months prior to this due to an injury.

34kg - 74lbs for 6 reps.

Feeling good, any tips on how I can keep progressing and what’s your opinion on this lift?

Hi, I’m a 19-year-old female with TERRIBLE stamina, and I don’t know how to improve it. My brother says I’ll get used to it by running, but every time I try, I feel like I’m about to faint. The same thing happens when I walk on an incline. Does anyone know an effective way to build stamina without pushing myself to the point of fainting?

Hi, what happens if i consume high protein diet 1g/lb while under a calorie deficit, eg i get a protein shake in the morning, a high protein meal in the afternoon and have another shake as dinner. Does this kinda diet help me retain my muscle mass and cut at the same time? Im doing this cuz i can't really count my calories with my diets, so in csee of high deficit i wanna try to retain my muscle mass

Sorry, shit post…

Just wanted to share with you that I have finally squatted 4 plates, total of 100Kg for five reps today.

I have started serious weight lifting in May this year.

Thanks a lot for the great motivation you all are giving here! Your contribution has helped me a lot!

Edit: 37yo male, overweight and allergic to any kind of physical activity until May 2024.

Whenever I do chest days I don't feel like I get a chest pump, I can feel my chest activating during a set, and feel it afterwards or the day after, but during the workout I never get the like pump feeling, muscle full of blood and passively flexed feeling I do with other muscles, why is this?

I'd like to read about some positive experiences regarding taking some time off from a consistent workout routine & then getting back into it . I feel guilty about taking a week off due to burnout and I need some motivation to get back into it (& hopefully reassurance I haven't ruined my progress) . I've been working out consistently for 6 months with the exception of now (2) week-long breaks.

Push

Incline Bench Press: 3 sets Overhead Triceps: 4 sets Machine Chest Press: 4 sets Cable Lateral Raise: 4 sets Overhead Press: 3 sets

Pull

Lat Pulldown: 3 sets T-Bar Row: 4 sets Cable Rear Delt Fly: 4 sets Preacher Curl: 4 sets Reverse Curl: 3 sets Facepull: 3 sets

Legs and Abs

Squat: 3 sets Calf Raises: 4 sets Leg Extension: 4 sets Cable abs crunch:4 sets Hanging Leg Raises: 4 sets

Upper

Incline Bench Press: 3 sets T-Bar Row: 3 sets Lat Pulldown: 4 sets Tricep Pushdown: 4 sets Lateral Raise: 4 sets Chest Fly: 4 sets Seated Curl: 4 sets

Lower

Deadlift: 3 sets Leg Press: 3 sets Lying Leg Curl: 4 sets Reverse Pec Deck: 4 sets Facepull: 3 sets Hanging Leg Raises: 3 sets

Going to the gym for the first time tomorrow, I was wondering what exercises will be best to achieve my goals. My goals are to lose weight and get better stamina and endurance (I get winded going up stairs lol). Any help is appreciated.

So a couple of weeks ago I started adding incline dp presses to hit my upper chest more and after that I have had mild/moderate pain in my right shoulder. I always feel it at first when I do chest excersises but it usually disappears after some warmup. Its hard to describe the pain exactly but its not bad but still its there. It feels like the pain comes from deep inside the shoulder and moves up towards the front.

I have tried taking 4 days of and the pain did not go away.

Should I rest my shoulder for a few weeks or can I keep training lightly with warmup? Any other ideas?

There is so much stuff online and i get so overwhelmed.

So for biceps i noticed it takes them about a few days to recover and i do 42lbs weights (4sets of 6 reps) then i go down in weights but its only an extra set plus 2 more reps per weight i go down on. is it normal for biceps to take a few days to recover the more you push em?

I'm curious as to whether my routine is too much and if I'm getting enough rest (assuming I'm sleeping well and doing things like stretching). I'm open to removing some things like plyometrics, if removing that would help with recovery. Time is also not a big problem as I'm approaching a break from school, giving me lots free time to workout. I'm just hoping sticking to this routine doesn't negatively affect me or hinder my progression.

Here's a rough breakdown of my routine (fixed the link):
https://imgur.com/a/ySDuEDO

Hi, so I got a one year membership with the Ladder app. I have used it before, but wasn’t as consistent and now I am serious about making changes. I used to be an athlete, but stopped after I left college. I’m back in school now, but would like to start my weight loss journey and be able to focus on working out. I do want to lose weight and tone up. I want to dedicate to one coach for 6 weeks. I have no idea what coach is the best for me to do as I work on this journey. If it helps, I’m 27/F. My diet is a lot better and I’m down 30 lbs but want to lose fat and definitely tone up as I’m losing the fat. Any advice for those who use the ladder app? Thank you!

I have been working our for a while, though to be honest I still feel like I have little knowledge on all the correct ways to do things. One thing I am currently having trouble with is my routine.

I [23F] weigh 118 pounds (53 kilo) who has been doing weight training so I can gain muscle. I'm doing fine but I feel like my workout session lasts a long time, which causes me to skip out on some muscle groups. I only have time to workout 4 days a week, so I've been doing the upper/lower split. I spend two hours, sometimes two hours and a half in the gym.

On the first upper body day, I try and prioritize back. So I do 4 back workouts, each with 3 to 4 sets, and 8-12 reps. I then move on to chest, by doing two chest workouts, each 4 sets with 8-10 reps. I usually try and alternate biceps with chest. I then end with two sets of farmers walk. I don't do shoulders cause I don't have time, though I would like to add shoulders.

On the second upper body, I prioritize chest. I do 3 chest workouts (hitting my max), with 3 to 4 sets and 8-10 reps. I then do 3 back workouts, alternate with biceps, end with farmers walk.

On legs days, the set and reps are pretty much the same for quads as it is for back, 4 exercises. I then, oddly enough, do 3 sets of tricep workouts (I wouldn't have time on upper body day). I stretch longer on these days so even though I'm doing less, it still takes the same amount of time. 2 hours or longer. So I don't have time for Hamstrings or calves.

.....

I don't feel like I'm resting for long periods of time. In fact, I often feel like I'm moving through my workouts pretty fast. So I don't know what I'm doing wrong. I see people claim to complete a 4 day upper/lower split under two hours. How? How are they doing that? I want to add more. Add shoulder workouts, hamstrings, calves, abs, and cardio. But I don't see how I can do that.

I have previously used a bunch of free apps and online workout routines, but I decided to try Ladder after the relentless advertisements I had been getting. I have just completed the 30-day trial last week, which I enjoyed, and received two promotions this week that might have been a Black Friday / Cyber Monday deal

1. $99 + tax for the annual plan (only one year)
2. $9.99 for the first month

I received both as pop-ups to the app and decided to sign up for the annual plan, which was a good deal (usually $14.99/month or $179.99/year). I am sharing this as I haven't seen this being discussed, and it might be a good time to sign up for those looking at a Ladder membership or fitness subscription in general.

I have like avg biceps but my shoulders are very weak ! Like i can see my two bones on each hand poping out at top ! It looks bad when i wear shirt or tshirt please help me with shoulders workout ! 🙏

Hi there!

I’m asking regarding for my female friend to help her get on the journey of health!

She wants to diet properly and eat stuff with flavor and as a gym rat I don’t really take flavor in consideration!

Her stats:

5’2

140lb’s

Age: 24

Going tot he gym 3-4 times a week

For around 1 hour and moderate home exercises and stretches.

She wants around 1lb a week per weight loss.

She wants to know what she can eat to meet her macros.

Thank you!

How much can I expect to lose or body changes if I am to walk 10,000 steps a day. I just got a treadmill. I’m 5’6, female, weight 215 lbs. I was living a sedentary life style last few years and then my father died , and food was my only comfort. I need to lose weight but also live a healthier life.

I currently have rounded shoulders and it causes my shoulders to click. I also have a slight posterior pelvic tilt that I think is making it worst. I used to do a lot of back work and I suspect that most of the time I was working the lats far more than my traps so I’m looking for ways to work my back without including my lats. I’m currently doing Y raises, reverse pec deck for my low to mid traps and posterior delts and face pulls. I’ve also been stretching out my pecs and not working on them as much which frustrates me because i was just starting out and I don’t think my bench press was that strong to begin with. I’m also working with a PT on this but the progress feels so slow and I’d love to get back to working out chest and the rest of my back again.

Do you do rotator cuff exercises? At the beginning of a workout as a warm uo, or at the end as a burnout (or not)?

Hey y’all i was wondering if anyone knew great exercises for someone that doesn’t have full range of motion in their right arm?

I broke/dislocated my arm back in 2022 but the way i broke it was too close to my elbow so i had to have surgery and ended up getting two metal plates and nine screws bolted in my arm, i wasn’t able to get my full range of motion back but i can still bend it to the point where my thumb can touch my shoulder but i can’t full straighten it out.

All I’m really looking for is something to help with my core (i gotten a beer belly within the last couple years)

I’m building my own gym app, because I’m done with all the paid bullshit I’ve tried in the past. This got me thinking about features I could add to make my workouts better with the use of my app. Next to the usual (and necessary) tracking of sets, exercises, weights and reps I was thinking about adding a notification so you know your resttime is over.

Do you have any ideas about what else I could add to my app?

I usually do cable rear delt f

I use a 10lb dumbbell and on Tuesday and Thursdays I do cardio. My goal is lose body fat and get toned, for info I’m 5’5 115lbs.

Mon&Sat: 3x12 hammer curls, 3x12 bicep curls, 3x12 shoulder press, 2x12 tricep extensions

Wed: 4x30sec dumbbell crunches, 5x8 pyramid taps, 3x10 in and outs, 3x15 dumbbell leg raises

Fri: 4x8 russian twists, 3x12 dumbbell power ups, 3x15 dumbbell leg raises