I cant get past this. If it was just muscle soreness then whatever but i feel like its more mental. Whenever i workout i feel like im in a lot of pain and sick and life seems hard. And everything seems slow and hard to do. This affects my ability to do my job so in turn i stopped working out because of this. How to get past this mental and physical hurdle?

31M, 177cm (5’10), 64kg (140lb). Yesterday I was able to do a set of 12 pullups. I did 2 sets afterward, but could only get 10 out in each. Would this be an appropriate time to add weights?

I used to go to the gym before COVID, though I only did random stuff- I could do 5-8 pullups, but not with full ROM, more like crossfit style air humping. Then I did zero exercise for two years, before taking up running. I started stronglifts 5x5 in August this year, trying to build a bit of muscle. Also upped my food intake to 3000 cal/day, which helped me put on 2kg. Looks like it has started to pay dividends lol.

Fitness

Hi, i am 32M working out since 3 weeks now in gym. I have been to gym earlier as well also did home workouts, yoga etc. but starting now again after 2 months. My height is 180cm, weight is 83KG. My trainer is after me to loose weight to 80-81KG. I am doing almost 30 minutes of cardio and 1 hour of weight training (each day different body part). After spending so much time in gym, i am feeling really sleepy and tired throughout the day. Not able to focus in office at all. Also, my weight is stuck at 83KG only. I am feeling gastric issues throughout the day. What should i do? The trainer is strict. Asks me to eat less during the day. I am having oats in milk as morning breakfast, 2 chapati and curry for lunch and a bread slice and coffee for dinner. In between i take 1 apple when i free hungry. Also, i am not seeing any change in my body in these 3 weeks at all. Please suggest something.

I have been doing cardio for a little while and today I decided to switch it up and walk at 3.5mph with a 11.5% incline for one hour straight no slow downs or breaks and oh god is that mentally so much better. I have been forcing myself to go to the gym the last week to jog but with this I can tell I’d be way more willing to go daily. Burned 600+ calories in 1 hour while sweating bullets but was able to comfortably breath out of only my nose the entire time and I never got out of breath or wanted to quit. I can turn on a movie and do that daily far far more comfortably than what I was doing before. Any advice for incline walking?

I am doing linear progression on compounds but thats not possible for isolation.How should I progressive overload on Isolation excercises?Also should I do isolation excercises for 3 sets or 4 sets?

So here’s the deal. I’ve been into workouts since 2019 when I was 17. I have done both cardio and strength training in order to lose majority of the weight. I’ve seen some progress but I just can’t seem to get a toned body you often see on social media. I’m a skinny fat person but I would like to broaden my shoulders and get a more defined figure. I’m currently 22F and I weight 55.8 kg which is about 123 lbs. My height is 167/5’6 and I was never a sportive person in my youth. I have done swimming and Pilates in the past five years which didn’t help a lot in order to get a defined body. I feel like my food intake is the issue. 6 months ago I lost about 2,5 kg/4-5 lbs during Umrah and I weighed 52,5 kg/115 lbs but I was more skinny fat than defined.

My current fitness routine is: -1x belly dancing every week -1-2x gym where I do sled pushing, thread mill and mat workout. -1x Pilates every two weeks.

My food intake: -40-60 gram protein -12-1400 calories per day -a mix of healthy dishes and sometimes eating out during the weekend.

We are curious to know how people like to structure their workouts. Which of these do you prefer?

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Hello! I need advice please

I go to the gym 5 times a week, doing workout on muscle groups (like legs then the next day arms etc). I let 48hours between doing two leg days so my muscles can rest.

Recently my mma coach told me it would be good if I could do (20 sit-up, 10 pushups and 10 pull-up)x 5.

I’d like to know if I can include this before my usual workout or would that interrupt the 48h rest between workouts too much and not help me.

Thanks! (I’m sorry if it’s hard to understand I’m not the best with English)

I did workout yesterday and feel pain at inner side of my left upper arm from this morning. Checked with inbody, which indicated me my left arm lost muscle. It went from normal to under.. what did i do wrong?

Hi guys, just wanted some advice. I was gifted some adjustable dumbbells which go up to 40kg and an adjustable bench. I’m looking to start using them but unsure what exercises would be best. I’m 5ft 9 and weigh 75kg. I’m able to workout 3 times per week so I’m guessing full body workouts would be best for me so does anyone know of any plans that would be suitable for me? My goal is to lose a little bit of belly fat and just grow the rest of my body. Thank you in advance

I'm planning to take up protein powder to supplement most of my targeted protein intake. I'm just looking for a casual way to sustain my protein intake without prepping for meals or much diet tracking.

My calorie intake is ~2200 per day. Targeting to have a base protein intake of at least 100g per day.
I'm not planning to change my current diet, so would still be eating a comfortable and healthy amount, and maybe taking in more calories if needed through peanut butter or nuts.

I weigh about 70kg. Looking to intake 60g-80g of protein from protein powder alone, not inclusive of other foods. So about 4 scoops of protein powder (each having 24g of protein) per day.

I get protein from other sources such as soybean powder with oats (maybe 20g of protein), random meats I would eat throughout the day (30g-40g). I would rather not eat too much meat.

I have not taken any protein powder before so I'm wondering if this is too much protein for my body, from the perspective of health (kidney stones, etc) rather than from min maxing gains.

Or should I start with a small portion, say 2 scoops of protein powder (~40g protein) and work my way up to 4 scoops per day? So that my body gets used to the amt of powder I'm intaking, if that's even possible.

my ideal routine is Pull/Legs/Push/Pull/legs/push/ rest

does it matter really how you split it?

I'm not used to doing much physical exercise but now I have started. Everyday when I go to the gym or do some heavy exercise i get severe muscle pains which take 2 to 3 days to go what can I do?

So I am 24M, 175cm and 62kg . I want abs so I tried doing calorie deficit, I skipped breakfast and reduce my staples rice for lunch and dinner.

Do weight training, not much cardio since I hate running.

My routine is pretty simple, 20 dumbell training, 20 weighted squats, 20 pushup, and 1 min plank every morning and night.

My arms have popped and have muscles, same for my chest as well. It's just my abs ain't showing yet.

Anyway, I feel fatigue after I started doing calorie deficit and feels hungry. Is this normal or am I doing too much?

Hey everyone,

I’ve been following this 2-day split workout plan for the past 6 months and would love some feedback:

Day 1:

• Dips: 2 sets
• Incline Dumbbell Bench Press: 3 sets
• Butterfly Machine: 4 sets
• Cable Lateral Raises: 4 sets
• Overhead Cable Extensions: 4 sets
• Ab Crunch Machine: 4 sets
• Hanging Leg Raises: 3 sets

Day 2:

• Pull-Ups: 3 sets
• Seated Row Machine: 4 sets
• Lat Pulldown (Cable): 3 sets
• Barbell Curls (EZ Bar): 4 sets
• Hack Squats: 3 sets
• Leg Extension Machine: 3 sets
• Lying Leg Curl Machine: 3 sets

more Informtation:

• Frequency: I alternate Day 1 and Day 2 on consecutive days, then take at least one rest day before repeating. This means I work out 4–5 times a week depending on how I feel.:
• Me: 41 years old, 173 cm (5’8”), started at 68 kg (150 lbs), now 73 kg (161 lbs).
• I’m consistently increasing weights and go to failure or close to failure each set
• Of course, I occasionally do other exercises for variety (for example, bench presses instead of dumbbell bench presses, etc.).
• For a long time, I only ate as many calories as my body needed. For 7 weeks I have gradually increased my daily kcal intake and am now at 2600 kcal per day (+300 kcal on training days). That's about 500 kcal above my daily requirement.
• I’m aiming to build up to 80–85 kg (176–187 lbs) before cutting to my ideal physique. My approach is slow and steady to avoid yo-yoing between bulk and cut cycles.
• Protein: At least 150 g/day.
• Body Fat: Around 18% by my estimation atm. My abs are still slightly visible.
• Goal: Building muscle mass while keeping fat gain controlled.
• Supplements: Creatine, whey protein, omega-3
• Testosterone: Recent bloodwork showed total testosterone at 334.3 ng/dL (low-normal range). I have added Ashwagandha, Fenugreek, Maca, and L-Carnitine to try to improve testosterone levels since then. I am not expecting wonders but I’ll retest in two months to see if the new supplements have an effect. I also take care of the other factors like sleep, nutrition and so on.

Would love to hear your thoughts on:

• The overall structure of my training plan.
• Are my glutes getting enough training with the current plan? I'm thinking about replacing the leg extensions with lunges/hip thrusts.
• Any advice on optimizing my slow bulk and long-term goals.
• And whatever you have to contribute that helps my progress...

Thanks in advance for your help! 💪

day 1 chest day 2 back day 3 arms day 4 shoulders legs day 5 chest back day 6 arms legs day 7 rest

I’ve been training consistency for 53 days started training on October 11th 24, I’ve seen small progress and muscle gain I have a feeling it’s too little or am I wrong I don’t see a difference in my biceps besides a very tiny bit should I wait it out or am I doing something wrong? Thanks

Hi, I feel like arteries or veins I don't know will pop on the back of my head when I do heavy a heavy set of leg press or hack squat, and the pain continues for about half an hour. How to reduce this pain or remove it all ? I do warm up quite well before doing the heavy sets, and this pain only occurs on leg days.

About a month ago, I made a post on this subreddit -

https://www.reddit.com/r/workout/comments/1glurgi/am_i_too_weak/?utm_source=share&utm_medium=web3x&utm_name=web3xcss&utm_term=1&utm_content=share_button

(TL;DR - a very weak 6'0, 187lb, 21M with really low lifting stats)

Thank you all for the comments. I followed your suggestions, and here are my current PRs

Bench Press : 110lb (1 rep max, working sets of 90 - 95lbs)
Squat : 90lbs (working set)
Bicep Curls : 20lbs (working set)
Deadlift : 155lbs (working set)

A LOT OF my problem was the form + mindset. I made friends with some gym bros and realised I was just too scared to add more plates 😅. I'm maintaining around 100-110gms of protein intake, 3-5gm creatine and added more physical activity to my lifestyle.

I know I'm still on the lower spectrum of the strength curve, but I'm making progress everyday and wanted to thank all of you for the this.

F(19) So I’d say I work out more casually, typically every two days (Monday, Thursday, Sunday) since that works nicely with my schedule.

I generally just wanted some feedback for this routine since it’s nothing too intense, but I also want to have some visible muscle to show. I know a lot of it comes from diet as well, but I was wondering if this routine is alright so far and if there’s anything I can tweak!

Routine:

1 Hr Cardio

Hammer Curls 8-12x4 (17.5lbs)

Bicep curls 12x4 (17.5lbs)

Row 8-12x4 (35lbs)

Tricep Pulldowns 8-12x4 (47.5lbs)

Chest Extension 8-12x4 (70lbs)

Leg Extensions 8-12x4 (140lbs)

Leg press 8-12x4 (160lbs) OR Alternating Glute Kickbacks (machine) 12x4 Per Leg

1:30 Low Plank

1:00 Flutter kicks

Knee Push Ups AMRAP

I’m 22M 180lb. The last 3 years, I’ve been through surgery and surgery from a motorcycle wreck. Long story short it’s taken a toll on me both mentally and obviously physically. I’ve not only gained fat(30 percent BF%) but also lost a lot of natural muscle. I’m skinny fat. I’ve always been fit my entire life, just naturally.

My goal here is to shred as much fat as I can whilst gaining as much muscle as possible. Yes, I know this is an extreme diet. Yes I know it isn’t healthy. I know the risks that I’m taking here. I’m hitting all my macros fully, hitting enough protein for the muscle growth, the only thing I’m lacking is the carbs(and the calories it comes with). To my understanding, my body has 2 options, provide me energy via carbs, or body fat(or proteins, last resort) cutting the carbs makes my body primarily rely on my body fat. Yes this’ll make me not perform my best but it’s worth the trade off.

Now, I’ll start this after my upcoming knee surgery (dec 6) and plan on staying on this diet for roughly 2 months before I go back to work, where I’ll do things the right way. To put this into perspective for you, during COVID I gained weight, up to 220 lb. In 4 months I dropped to 160 and although skinny, I looked very good as I had good muscle definition and nice abs. So I’m no stranger to the severity of this diet. My genetics are really good so even skinny I look pretty damn fit.

Alright I’m done with the rambling, I’m here in hopes you guys can give me any outlook on how you think I’ll perform over the next 2 months? I’m VERY sedentary, other than the weight lifting I’ll be doing 6 days a week anywhere from an hour to 2 hours a day. I’ll only be doing upper body lifting as my lower body will be strictly physical therapy. Yes the calories are 1,200/day but realistically it’ll be 1,500 or so as I will have small snacks and such that will give me a bit of carbs but I definitely won’t be over 1,500.

Workout Diet 2 Meals per Day

• 350g Chicken Breast: ~80g protein, ~370 calories (Increased for added calories and protein)

• 1 Tbsp Olive Oil: ~14g fat, ~120 calories (Healthy fats for energy and nutrient absorption)

• 1 Cup Steamed Kale: ~2.5g protein, ~50 calories (Rich in potassium, calcium, and vitamin K)

• 1/2 tsp Lite Salt: ~750mg potassium, 0 calories (Electrolyte support)

• 1.5 Cups Fortified Almond Milk: ~1.5g protein, ~45 calories (Added calcium and vitamin D)

Supplements (Take with Meal 1, morning)

• Multivitamin: 1 tablet daily (One A Day – Men)

• Fish Oil: 3g daily (mornings)

• Creatine: 5g daily, mixed with water or almond milk

• Calcium: 500mg (to reach RDA)

• Magnesium: 300mg (to meet RDA)

• Vitamin D: 2,000 IU daily (with a meal in AM for better absorption. While the RDA is 600 IU, 2,000 IU is suggested due to common deficiency)

Pre-Workout

• Take 1 scoop ~30 minutes before workouts, mixed with water

Meal Totals

• Calories: ~585

• Protein: ~84g

• Fats: ~14g

• Carbs: ~6g

Daily Totals (2 Meals)

• Calories: ~1,170

• Protein: ~168g

• Fats: ~28g

• Carbs: ~12g

Hope everyone is well! I’m a visual learner and understand from watching other people. I know there are lots of reading materials that are beneficial but I’m feeling overwhelmed rn and wondering if any has recommendations for women on YT or other platforms that are on their body recomp journey (or have been) that I’m able to also follow along please?

I'd like to add a new equipment for my garage gym so that I can do a quick 30-min to an hour workout in the evening, doing strength and accessory work on my own at home.

In terms of saving money long-term and convenience, my thought is to get an all in one rack. Any thoughts? What is the best workout equipment for a beginner?

I just want to ask since I’m new to working out and I want to improve in my body because I feel like my arms are a part of my body that will make me a little happier and if anything are there any pushup variations that work on your biceps because that would be nice to know

Trying to to create a home gym I got the weights from my uncle Jim but I just need a barbell. How I walk it out the door not get caught? Ya there’s cameras

Gender: female Age:24 Height:5'6 Weight:129 (I'm not too sure about how much body fat percentage I have)

Brief summary

I've always grown up being skinny not having a lot of body fat. But as soon as I started turning I would say 14 I started to notice lower belly fat coming in. And as a year as well on it got progressively worse. In 2019 I was 17 I made it my goal to start working out and I did and it did work but I did he keep up with it so as a result it stayed the way it was with a combination of antidepressants as well as unhealthy food eating from 2019 and then going into the pandemic up until now.

I've gained weight in my breast and jumped from a b cup to a c cup I have noticed it. And I know that's a contributing factor because I've always relatively it was not difficult for me to gain weight it's just hard for my weight to stick due to my fast metabolism with genetics. I still have a fast metabolism but now i gained more fat in my lower stomach area.As well as in my arms one arm has it more than the other as well as gaining love handles at those love handles are reaching around to my back aswell.

𝐖𝐨𝐫𝐤𝐨𝐮𝐭 𝐡𝐢𝐬𝐭𝐨𝐫𝐲

Prior to this I already had lower belly fat And I did start working out a bit back in 2019 at home from when I started working out but I did start to see progress but I didn't keep up with it. That workout that I did use was on YouTube It consisted of high planks. High knees push-ups nothing too crazy but it did work. But that's my experience that I have with working out. But I didn't maintain it or consist with it. I'm aware of the fact that I cannot spot reduce I know that's not a thing. I'm a little stuck and I'm not too sure where I won't wrong or what should I do now.

My goals of what I want to achieve

As of right now I am currently I want to build better maintain habits and not focus about losing weight in those areas I just want to do it as a whole because I know you have to maintain it. And for a long time now even back in 2019 like I said it's always been difficult for me. Because yeah even though when I get to the point of losing that weight you have to maintain that so it doesn't come back. I've been struggling to know where to start as well as what to eat in high protein for skinny fat but I'm not too sure correct me if I'm wrong somebody in the comments. I have done some research but I would still like some advice and recommendations. Currently I work at home so I do want some at home workouts I don't really care if I have to buy dumbbell or not but I still wouldn't mind as well get a workouts for the gym too.

So as the title says, whenever i take protein shakes or protein powder, I always end up feeling sick, I'm not lactose and tolerant i really just think its that sandy taste mixed with the way-to-sweat flavors (I've tried many) So my question to you guys would be doing any of you know another way to drink protein drinks without them tasting like sand with sugar on it?

I used to work at a YMCA and we had multiple classes of different types (cardio, weights, yoga, etc.). Covid made me take off going to the gym (and lost my job at the gym sadly), but I'm looking at a lot of fitness centers near me and almost all group classes (in multiple different locations) are women only.

EDIT: "Women only" as in only women are allowed to take the class.

Little frustrated. I don't mind working out on my own, but like the energy of working out with people.

Is It unhealthy to cut?

I'm 15,6'4,and 155 and I'm doing wrestling in highschool and my coach wants me to cut to 150 but I recently figured out as part of my weight loss plan that I'm at 7.13% body fat which feels super low to me so idk if I really should be cutting.

Just making this post so I understand things better, although I’ll likely still keep doing them since I like doing them! Basically I made a post earlier (as seen here: https://www.reddit.com/r/GregDoucette/s/i7gYL8MkPH ) and it was actually brought to my attention for the first time that shoulder presses are generally not a good work out to be doing, through some of the comments. I don’t have any reason to think they’re incorrect, but is this general knowledge? I was a little misled since a lot of influencers recommend it (Jeff nippard, etc)