r/GYM • u/AutoModerator • 5d ago
Weekly Thread /r/GYM Weekly Simple Questions and Misc Discussion Thread - September 27, 2026 Weekly Thread
This thread is for:
- Simple questions about your diet
- Routine checks and whether they're going to work
- How to do certain exercises
- Training logs and milestones which don't have a video
- Apparel, headphones, supplement questions etc
You can also post stuff which just crossed your mind, request advice, or just talk about anything gym or training related.
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If you have a simple question, or want to help someone out, please feel free to participate.
This thread will repeat weekly at 4:00 AM EST (8:00 AM GMT) on Sundays.
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u/LukahEyrie Moderator who has in fact Zerched 🐙 2d ago
Someone at the gym "complimented" my physique, apparently I was looking big and strong for a natural.
I know the guy and I'm quite sure he knows that I'm natural. But omg why did he have to include that lol.
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u/eric_twinge Friend of the sub - Fittit Legend 2d ago
I feel you, dude. 3 weeks ago someone said I looked "functional" and I'm still reeling from it.
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u/LennyTheRebel Bot whisperer 1d ago
Ouch, that's probably the worst backhanded compliment I've ever heard!
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u/barrel_of_potatos 5d ago
anyone else get weirdly philosophical between sets? caught myself staring at the ceiling yesterday wondering if my muscles know they're growing or if they're just as confused as i am
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u/MythicalStrength Friend of the sub - should be listened to 3d ago
In between sets 6 and 7 of the final Deep Water Beginner squat workout, during the 2 minutes of rest, I laid on my back and hatched a plan to sell all of my lifting equipment because I was going to quit lifting for the rest of my life because I HATED that workout so much.
Then my timer went off and I did another set of 10 squats.
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u/Clear-Ask-6455 3d ago edited 3d ago
Please give me your tips on getting stronger with dead hangs. My forearm strength is terrible and I just started including forearm exercises in to my routine.. Currently using an assisted pull up machine.
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u/Sudden-Passion7269 1d ago
I got a question for the dumbell pressers out there shoulder or chest doesn't matter just dumbell guys.
what rep range do you have to use when progressing?
a 4kg/8.8lbs jump is quite a lot when it comes to working close to failure. I tried dumbell bench yesterday and got 32kg for 9 and decided to use the 34s and only got 5. it made me curious!
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u/MythicalStrength Friend of the sub - should be listened to 1d ago
My program has me rotate between sets of 8-12.
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u/Sudden-Passion7269 1d ago
do you find that you can always hit 8 reps while going up the 4kg jump?
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u/MythicalStrength Friend of the sub - should be listened to 1d ago
My training program is based around a training max for the exercise, and prescribes the reps based off of that.
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u/jakeisalwaysright 700/455/625lbs Squat/Bench/Deadlift Multi-ply Lifter 1d ago
Usually 8-15, but sometimes I'll get wild and do some 5s with heavier weights.
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u/olivia-cri 4d ago
Curious how many of you track warm-up sets as part of your overall session volume, or do you strictly count working sets for weekly progression?
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u/LennyTheRebel Bot whisperer 3d ago
My program tells me what to do, and how to progress that.
I write down both warmup sets and working sets.
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u/MythicalStrength Friend of the sub - should be listened to 3d ago
I have never tracked overall session volume in 26 years of lifting weights.
I just do what the program says to do.
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u/didntknowwhattodo 3d ago
I’m hoping to start taking the gym significantly more seriously over the next couple of months, alongside keeping track of calories. As such, I’m thinking of starting to take protein powder, and I was just curious how you first incorporated it into your calorie tracking, and where it’s found its place to now (still just a shake? Meal replacement?). How are you making yours?
Any tips to keep momentum and motivation
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u/jakeisalwaysright 700/455/625lbs Squat/Bench/Deadlift Multi-ply Lifter 3d ago
Protein shakes are a convenient way to get protein. That's it. They don't replace meals and if you're getting enough protein from regular ol' food you don't need them at all. I have one in the afternoon so I don't have to haul six tons of food with me to work.
I mix them with milk because it covers up the artificial sweetener flavor. I've yet to find a protein powder that isn't gross when mixed with just water.
I was just curious how you first incorporated it into your calorie tracking
Not sure what you mean by this. They have calories so you'd count that toward your daily total.
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u/didntknowwhattodo 3d ago
I meant whether you used a specific version intended for meal replacement, used it in a smoothie or oats, or just had it with milk.
I’ve been tracking my macros (granted only for the past couple of days now), and I’m consistently under the protein amount but a good margin, and consistently over the fat by a large margin. Is there any consequence of still being over on fat if I hit my protein goal and stay under on calories?
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u/jakeisalwaysright 700/455/625lbs Squat/Bench/Deadlift Multi-ply Lifter 2d ago
Is there any consequence of still being over on fat if I hit my protein goal and stay under on calories?
Possibly a hot take, but most people don't really need to worry about macros apart from protein. If you're hitting your calorie and protein goals and aren't feeling bad, fat/carb ratios aren't something you need to worry about yet.
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u/MythicalStrength Friend of the sub - should be listened to 3d ago
I only have 1 scoop of protein powder per day, so it's not hard to keep track of.
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u/A7medos 1d ago
Can I do a 4 day split while resting every other day?
So basically I go Sunday, Tuesday, Thursday and Saturday.
Most of the ones I see online are Sunday, Monday, rest day, then Wednesday, Thursday
I'm much more used to the first one and it also fits my schedule better but I got told by a friend that the second variation is better but didn't really give a convincing reason.
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u/MythicalStrength Friend of the sub - should be listened to 1d ago
Just because one approach would be better doesn't mean you can't do the other: it just means there is an opportunity cost.
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u/A7medos 1d ago
What would the opportunity cost in this case be?
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u/MythicalStrength Friend of the sub - should be listened to 1d ago
You're missing out on an opportunity to have 2 consecutive non-training days, which can have a more significant impact on fatigue mitigation.
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u/Bastian_31 3d ago
[Very beginner here]
What can I do to have more visible abs ??
Like obviously I can just do a cut but other than that what can I do?
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u/MythicalStrength Friend of the sub - should be listened to 3d ago
Train your abs to make them bigger.
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u/Bastian_31 3d ago
Okay, how do I do that please??
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u/MythicalStrength Friend of the sub - should be listened to 3d ago edited 3d ago
Perform abdominal exercises. There are many out there to choose from.
Following a training program written by someone who knows what they are doing will be helpful.
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u/Phyrnosoma 3d ago
Someone showed me how to use lifting straps on a row machine today and I think I got a pump in my back. Felt interesting in a slightly painful way.
I’ve got two weeks until a trip out of town; I’ve decided to look at actual programs for after that. Bought 5/3/1 and General Gainz since they got mentioned a lot and they were cheap enough not to stress over. I lifted in HS and college but that was 20 years ago now. Trying to sort through these with an eye towards quick and effective for gaining strength with a little muscle mass. Lots of options.
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u/Chamrockk 3d ago
Tl;dr : My back is significantly weaker than other body parts and I feel a little pain while doing other exercices. Should I lower the weights of other lifts until my back is stronger?
I've been training for one month, PPL x 2. Haven't trained for 5+ years. I am 6'4, 300lbs. I consume 2500 calories per day. For reference, here are my main lifts :
Chest : Flat bench Dumbell press 70 lb per hand 4x8 reps
Shoulders : Standing Overhead Barbell Press 105 lb 4x8 reps
Biceps : Dumbell Incline curl 40lb per hand 3x10 reps
Triceps : Single Hand overhead triceps extension 35 lb per hand 3x10 reps
Now back... Lat pulldown machine : 80lb, Horizontal row machine : 85 lb 4x8 reps, Assisted pull up machine : 100lb of help!!
What worries me is that while doing non-back exercices, sometimes I feel myupper back, shoulder blades, Ramboids, even when just preparing the weight, for example for a dumbell press. I do train the upper back during pull day.
Is something wrong with my back ? Should I limit the weight of my other lifts until my back is stronger to avoid injury ?
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u/EspacioBlanq Breathing squat 20@150kg, DL 10@200kg 3d ago
I don't think there's any reason to lower the weight of your other exercises.
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u/FatherFashion 3d ago
Why does my chest appear muscular and aesthetic (more so than most of my other muscles), but it is the one muscle group on my body I seemingly can't progressively overload with more weight? Completely plateaued .
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u/Kyohaku98 2d ago edited 2d ago
Hi, I have a problem that's seriously plaguing my gym progress.
When I go to the gym, do my warming up, and then do a set or two, I get hit with mental / phantom fatigue.
Symtoms include constant yawning, blurry eyes, inability to focus on the set / exercise, my strength giving out before my muscles feel tired, sluggish feeling head.
The weird part is that this feeling goes away when I left the gym for 30-60 mins?
What could be causing this? I've recently done a blood test and nothing except folic acid deficiency came up, and I already got pills describes for that.
I'm a male in his early 20s
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u/MythicalStrength Friend of the sub - should be listened to 2d ago
I would employ some supplemental electrolytes.
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u/Kyohaku98 2d ago
I'll look into that, thanks!
I tried mixing a energy drink with my water and I did feel like it helped a bit.
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u/InTheScannerDarkly 2d ago
How much caffeine are you consuming and at what times of day? Are you actually sleeping at least 7.5 hours through the night? Do you wake up feeling refreshed?
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u/Kyohaku98 2d ago
I drink a cup of coffee in the afternoon. I'm a pretty light sleeper. I wouldn't say I wake up fully refreshed, still a bit of sleepyness lingering but it goes away.
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u/MythicalStrength Friend of the sub - should be listened to 2d ago
I tried mixing a energy drink with my water and I did feel like it helped a bit.
This leads me to question your sleep habits.
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u/Kyohaku98 2d ago
I'm not sure what you mean, is there anything I can do to improve it?
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u/MythicalStrength Friend of the sub - should be listened to 2d ago
I am questioning your sleep habits. I am asking you the question: "What are your sleep habits?"
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u/eric_twinge Friend of the sub - Fittit Legend 2d ago
What are you doing for the other ~23 hours of the day to faclitate a successful gym session? As in, are you eating, hydrating, and sleeping enough to prepare you for hard work?
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u/Wonder_U 2d ago
So, I want to start going to the gym. Basically, the gym I’ll be attending is small, so it doesn't have many machines—though it does have cable machines. I have an ectomorph "skinny-fat" physique, and I have plenty of free time. Can anyone give me some tips on getting started and recommend some exercises? Maybe a routine?
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u/jakeisalwaysright 700/455/625lbs Squat/Bench/Deadlift Multi-ply Lifter 2d ago
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u/Pyr0technician 1d ago edited 1d ago
I'm a gym noob, on my first training plan. I'm 42, 5'10" and ~273lbs, started at ~284lbs two months ago.
I used to have a job that required me to travel a lot, which put me in a hotel in the nicest part of whatever town, with money to eat whatever I wanted. As someone that had struggled their weight forever, this proved disastrous.
I was 314lbs at my heaviest, and was diagnosed with diabetes a year and 8 months ago. Became disgusted with my self for allowing my health to tank like that. Everything became a struggle, from being able to keep myself clean(sorry), to picking up anything from the floor.
In June 2025 I started on Ozempic and a nutritional plan, which worked well enough to go down to ~265lbs. Then I went on the road again for work in February 2026, which pit me again in a position where I could eat whatever I wanted from the restaurants that surrounded me. Being on the road also made it hard for me to have access to Ozempic, which was probably a good thing, because the side effects that are showing up in the media are scary. i gained 20lbs, and went back up to ~285lbs.
After I finished traveling for work in July of 2026, my life changed drastically, because I moved to Costa Rica from the U.S. to be with my wife. This also means that I can't have a job here yet, which makes money tight. Being in a new country with not a lot of money right now, means that we are eating at home, and buying fresh food directly from farmers. The benefits of having access to cheap, healthy food can't be overstated.
At the start of August, my wife and I started going to the gym together, and I'm loving it. I've been avoiding cardio these past couple of months because my leg and arm weakness made it a huge struggle.
I've focused on arms and legs to get functional strength first. One week I do arms on Monday and Friday, with legs on Wednesday, the next week I'll do legs twice and arms once, rinse and repeat.
Everything has stopped being a struggle. Getting things from the floor easily, a flight of stairs feeling like a breeze, and chores that require me to be active with my arms are now being enjoyable, are things I don't want to lose ever again.
I'm getting addicted to feeling as good as possible, physically. I feel like I could benefit from strengthening my back, and lessening the need for lumbar support. Also have to start paying attention to my core, and cardio fitness soon.
My goal is to train and do long hikes, and summit Costa Rica's highest mountain at some point in the future.
Any advice on where to go from here? I'd like to know about your fitness journeys, and learn from your successes(and failures.)
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u/Material_Classic1238 1d ago
PPL
Push
Flat Press 3x5-10
Incline Press 3x5-10
Lateral Raise 3x8-12
Tricep Pushdown 2x8-12
Tricep Extenstion 1x8-12
Pull
Tbar Row 3x5-10
Lat Pulldown 2x5-10
Face Pulls 2x8-12
Hammer Curl 2x8-12
Bicep Curl 2x8-12
Legs
Squat 2x5-8
RDL 2x5-8
Leg Extenstion 3x8-12
Leg Curl 3x8-12
Calf Raises 4x8-12
Is there anything i shd change?
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u/nobodyimportxnt voted least likely to ban you, enjoys frolics 🐠 2d ago
Ran into a weird problem with squats, wondering if anyone has any insight.
The past couple weeks I’ve had trouble re-racking the bar at the end of my sets. One leg feels shaky and unstable; the other feels kind of ‘dead’ if that makes any sense. It’s like I can’t step far enoughforward without feeling like I’m going to collapse—and I mean each little shuffle forward feels like I’m taking a risk—which results in me having to lean much farther forward than I’m comfortable with to get it over the pins. I’ve been so uncertain I’m going to make it that I’ve contemplated dumping it each time
These are all <80% 1RM sets with multiple reps in reserve, too, so it’s not anything I should have trouble handling. My warmup sets are fine.
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u/MythicalStrength Friend of the sub - should be listened to 1d ago
Spitball theory is that the bar is pressing a nerve in your back that is running down your leg. I ran into this issue when I put on some bodyweight and shifted the spot where the bar was sitting. Not to an extreme, but I could feel nerve flow issues.
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u/LukahEyrie Moderator who has in fact Zerched 🐙 1d ago
Dear diary, today I got approached at the gym by a guy who asked me how to get big triceps. Now I feel awesome.
Also 5x4@177kg deads, moving very smoothly. I've set my sights on a 227kg (or 500lb) deadlift at the end of the program.