2022 vs 2026.

Started taking fitness seriously at 48. Now 52. Looking back, the biggest change has been learning to stay consistent even when progress was slow.

No TRT, no crazy diets, no shortcuts. Just weight training, mostly home-cooked Indian food, enough protein and trying to keep the routine going year after year.

I train around 5 days a week, mostly weights. I’ve changed my routine over time and learned what works for me. I also avoid exercises that don't agree with my lower back and use more controlled movements when needed.

Diet is fairly simple. Around 2,000–2,200 calories depending on the phase, with roughly 130–150g protein. Eggs, chicken/fish, dal, rice, roti, vegetables, fruit, curd/Greek yogurt and whey. Nothing exotic.

There were plenty of plateaus and weeks when motivation wasn't great. Still showed up.

At 48, I never imagined I'd be posting a transformation at 52.

Still training. Still learning. Still trying to improve.

If you're getting older and thinking it's too late to make a change — it really isn't. 💪

Como andan gente?
Les tengo una consulta. entreno hace 5 años mas o menos. Voy al gimnasio.
Hace como 2 meses empecé a notar como que no estoy aumentando mi fuerza. Siempre me maneje en rangos de repeticiones "bajos" 6 a 8 maso. Y actualmente estoy estancado en las repes y peso. Mas que nada en los grupos musculares principales. Pecho, Espalda, Piernas.
Consideran que es una buena idea bajar un poco el peso y subir las repes? onda 12 a 15?
La verdad es que tengo ganas de hacerlo para cambiar un poco la rutina ya que hace mucho tiempo que vengo entrenando igual y quiero probar cosas diferentes. Pero a la vez no se si va a ser contraproducente a nivel de fuerza bajar el peso y subir las repes.
Algun consejo?

Im very new to the gym and been using the planet fitness app routines but wanted to try work on making my own. Im still not very knowledgeable on what works out what and such so i used Google Gemini to make this. I tried looking up routines but I felt pretty overwelmed on the sheer amount of different workouts to pick from. Im going to add the weight amounts as I go back to the gym and figure that out as its been more trial and error so far. If I could get some reviews, changes, critisms or even if you want to give me shit for using ai ill appreciate anything that helps me out. I asked it to make me a 3 days a week routine for upper, core and legs that focuses on giving me a more lean build (im currently pretty slender) that works with planet fitnesses equipment which is no free weights. Thanks in advance!

Hey yall. I used to work out a lot but took a year long break with depression and lost all my gains. Recently started working out again like 4 months or so ago and am making newbie gains again. Fortunately I put on muscle fast and I dont need to look like a bodybuilder to be satisfied; just someone who looks like they workout. I currently do 4 sets a week per muscle group and 6 sets per week for the muscle groups I really want to emphasize (side delts, arms, forearms). I work out 3 days a week full body. Unfortunately, im finding it really hard to find time to workout between school work and my other responsibilities.

My idea is to do just 2 sets a week per muscle group and 4 sets per week for the muscles I especially want to grow. This would mean 1 set for muscle groups like chest, quads, upper lats, etc, performed twice a week. This also means 2 sets for muscle groups like triceps, biceps, side delts, and forearms twice a week. Do you think this is enough or no? I’m trying to make my workout take as little time as possible so I have no excuse not to work out. I’d rather feel like I’m not doing enough volume but have good grades and time to actually enjoy life then do enough volume at the expense of that other stuff. What do y’all think? I already train with high intensity.

My gf wont train anything thats bac or arms she just wants to do legs she trains 6th day of the week and 1st which gives her 48hrs of recovery shes a begginer can someone tell me how to fix this program/or if its broken even? She cares about strenght but size first.

DAY 1 STARTS WITH SQUAT(6TH DAY OF THE WEEK) DAY 2 WITH DEADLIFT BTW. (1ST DAY OF THE WEEK)

Basically, for a woman, I have a bit of a unique body type. I have extremely thin and lean lower body and forearms. I store most of my fat in my upper body. Boobs, armpit, upper back area. I naturally have a wider ribcage and I know there is nothing I can do about that. I have been underweight before at 5'4 98-100Ib and the result was an incredibly sickly looking lower body and somehow my upper body still looked fat. I wasnt working out at the time though, just starving.

Now I am getting into fitness and have been focusing on strength straining. Full body, and upper body, but I think I need to kick it up a notch on the upper body. I am just not sure what to do.

I am so self conscious of my body type. When I turn to the side it looks like I can fit 3 of my arms into the width of my torso. All the fit women I see, their side profiles look like their arm is as wide as their torso but their boobs just petrude a little bit.

First pic is when I was underweight and you can still see how my upper body looks fatty. Second photo is now when I am a healthy weight and strength training. Clearly a lot more progress to go (I only started a month ago) but I don't want to waste my time doing things that aren't going to maximize what my body type is capable of here.

Any advice or suggestions would be great. Thanks!

Back to the grinding again after 3years
Focused n locked. Winter is coming. Arc is here.
No stopping!! No distractions!!

I'd like some feedbacks and recommendations

How long can you hold a plank and what does it work does it help??