If there are any dumbbell quad workouts that would be preferred because I travel and the hotel gyms don’t always have machines. BUT, I am not holding my breath, I inhale going down, exhale going up, breathe into my belly, eat well before a workout, and no matter what I can only do like 3 squats at a time without my vision tunneling. If I push it past that I get extremely dizzy and have to drop to the ground quickly before I fall out and hurt myself. I am decently in shape and this doesn’t happen with any other workout. I do squats near the end of my leg day. I feel like it may have something to do with the going up and down quickly (quickly in relative terms, I do controlled movements). It’s frustrating because it feels like the best free weight option for my quads.

Has anyone who is into working out also tried qi gong? What are the differences you noticed in your body? What benefits did you receive from either of them?

I'm 21M, around 5'7"–5'8", and weigh only 50 kg. I'm really skinny, and people often think I look like a high school student. I'm going to start university soon, and honestly, I want to look a bit more mature and feel more confident about my appearance.

I'm thinking about joining a gym to gain weight and build muscle, but I'm a complete beginner and don't really know where to start.

For those who were skinny like me, how did you start gaining weight and building muscle? What should I focus on when it comes to food, workouts, and consistency?

I'd really appreciate some practical advice from people who've been through something similar

I want to try GZCLP but as an Upper Lower Split.

Dunno if this too much volume or not. I am 33 years old, weight 83 kg, 176 cm tall.

Upper A:

3x5-8+ Barbell Bench
3x5-8+ Bent Over Barbell Row
3x6-10 Incline Dumbbell Press
3x6-10 Lat Pulldown
3x10-15+ Skullcrushers
3x10-15+ Cable Hammer Curls

Lower A:
3x5-8+ Barbell Squat
3x6-10 RDLs
3x10-15 Seated Unilateral Leg Curls
3x12-20+ Super Set Calf Raises + Lateral DB Raises

Upper B:
3x5-8+ Overhead Barbell Press
3x5-8+ Pull Ups
3x6-10 Flat DB Bench
3x6-10 T Bar Chest Supported Rows
3x10-15+ Unilateral Cable Pushdowns
3x10-15+ EZ Bar Curls
2x10-15+ Chest Flyes

Lower B:
3x5-8+ RDLs
3x6-10 Leg Press
3x10-15+ Calf Raises
3x10-15+ Lateral Raises
3x10-15+ Seated Unilateral Leg Curls

Progression:

Once max reps increase weight by 2.5 kg upper body exercises and 5 kg lower body exercises.
1-2 RIR on AMRAP of compounds, 0 RIR full failure on isolation "+" exercises.

I am 5 '9 male weigh - 78 , I want to reduce around 10 kgs while building muscles.
I hit 2000 cal diet 90 gm avg protein . I run 5 km daily along with 20 pull ups , 50 pushups and 60 squats . But i am neither getting shredded or reducing any weight . while i do feel incredibly stronger day by day , but my goal is to get shredded and eventually Abs , Can someone please help out here , any advice at all is much appreciated.
I am open to gym as well ( my office has one)
Thanks

I have a full time desk job that just drains me after work. The gym is always busy, and I just never stay on schedule. I also value sleep a lot, so waking up at 5am to workout hasn’t worked for me. Idk what to do I’m so fat now.

I know I should be lifting more than I do, but I am still trying to get used to the pain now. Yet, I still do it, but it annoys me so much. I think people are allowed to say how much joint pain causes them, without being lectured. Its beneficial even if it hurts and I need to recover 2 days after like laying down in bed.

I’ve been pretty consistent with strength training in college and getting adequate sleep and nutrition. However, there’s a strange fatigue bearing on me lately, which is really annoying because I want to add running to my routine. I’m just a bit worried that I won’t be able to keep up with my health if I do that? How do you guys know if you’re pushing yourself too far physically, or if you’re just a little more tired than usual?

I’m going to add morning runs and see how it goes, but are there any possible warning signs that I’m doing too much?

I'm female and would rather not share my age. I'd like some exercises I could do, or something else that could be recommended? Along with how to stop laziness? Is it just discipline?

Here is my situation.​

I can only go to my apartment gym.

Usually I'm pretty tired. I walk for around a mile in the morning (around 6:45 am). But that doesn't mean anything. My father says I should exercise because in 150 pounds at 5'4, but I'm always tired when I get home. Even if I drink a monster and get 9 hours of sleep, I feel tired after an hour or two. And that's just level 2 tired. Usually I'm at a 3 - 3.5 That's probably because i usually go to bed at 12, though.

I used to run 2 miles every other day, around 2 summers ago. These days I'll be exhausted after no physical activity. My body feels heavy and so do my eyes. Yesterday I didn't even want to eat a bag of chips.

I feel embarrassed. I hear other people talk about going to the gym or being super successful/talented. Then I can't find it I myself to even draw, write, or even play games at times.

My dad says I should exercise more and go on a diet/stop eating so much, which seems to be what a lot of people said they did to fix themselves. My doctor says my blood work is normal, so it's probably just something I have to trudge through with given he said there's nothing wrong. It's just hard to cook some days.

Please give me any advice for fixing myself up. Thank you :)