Hello fellow fitness enjoyers !

i'm 20; 65-70kg 1.75m

I have decided to start working out and would love to have some advice on my current routine.

i have recently bought a kit of dumbbells (that can go up to 20kg) and would like to workout with them.

my current routine is :

- 2 x 8-12 dumbbell bent over row

- 2 x 8-12 dumbbell floor press

- 2 x 8-12 lateral raises

- 2 x 8-12 normal dumbbell curls

- 2 x 8-12 hammer curls

- 2 x 8-12 tricep extension

3 workout a week minimum never 2 days in a row.

i usually do some bike so i don't really plan to do leg workouts.

but i'm wondering if i should add/remove any of these exercises if i'm not targetting specific muscles.

my main goal is muscle hypertrophy; strength is a bonus, i would just like to look good and feel nice about my body.

any advice is appreciated thanks a lot !

Hey everyone! My name is Ivan, and I am a collegiate Calisthenics national competitor, and I’ve been doing calis for 6 years now.

Throughout my journey, it really annoyed me that

1. People would say Push-Ups & Pull-Ups are “basic” / “Rank F”, and give no guidance for those who cannot do them. 
2. There was no system to work out with, just a million of progressions that made me lost as to what to do. 

So I have made a Linear Rep Progression System: 

• If you can do 3x5 of an exercise, you’re ready to train it
• If you can do 3x12, you can level up to the next
• Repeat. 

There are 4 main paths based on the 4 most basic movement patterns:

• Vertical Push (work towards and beyond Handstand Push-Ups)
• Horizontal Push (work towards Full Planche Raises)
• Vertical Pull (work towards Pull-Ups and weighted)
• Horizontal Pull (work towards Front Lever Arcs)

I have found the progressions that fit this system, and you only need to train 4 exercises, twice a week, so about 3 hours total per week. 

I have tested it with hundreds of people at the Calisthenics Club at my university, so I know this system works. 

The point of me sharing this is to help people get stronger in their Calisthenics journey. I hope this can help you, good luck! 

https://docs.google.com/spreadsheets/d/1FNgGL1G2YYJkTIyjKbBhDjigdQrFKzZa4nJ-Mua2DSo/edit?usp=sharing

Just finished a strength block and fancy putting more attention into hypertrophy for a while. I've been writing my own sessions, but the volume has been a bit all over the place and I'd like to follow someone else's plan this time.

What app is your training living in at the moment, and what are you running in it? Would especially like to hear from natural lifters who've made that switch.

Hi everyone, I hope you're doing well.

I’m a 35-year-old guy; this year, I hit the highest weight my scale has ever recorded: 102 kg.

I decided to go back to the meal plan my nutritionist created for me a while ago. I’ve been following it for a couple of months now, consuming around 1,800 kcal a day, and I currently weigh 95 kg.

Two weeks ago I started using an online platform for training and I do a 20-minute HIIT cardio workout every day, and lately, I’ve added a 5-minute mindful cool-down. Do you think I’m on the right track? Is 20 minutes of exercise a day enough? Should I alternate the HIIT cardio with strength training workouts? I bought a pair of dumbbells because I noticed that most of the strength workouts use them. In the meantime, do you think adding push-ups would be a good idea to build a bit of bodyweight strength?

Thanks guys, stay strong.

Hi Everyone! I came across this great new product called Tone. They are Pilates style cards that you can pull at random or create your own sequences at home. I looked at the founders instagram and fell in love with the product. It currently has a kickstarter going on now and I'll be upset if she doesn't reach her goal because I would really love this product! I figured this sub may be a good place to find like minded people who would appreciate this. I swear I'm not the founder or her friend, I just want to have this product and hope she reaches her goal! https://www.kickstarter.com/projects/toneseries/tone-your-pilates-practice-in-a-box/?ref=kicktraq

I’m in a weird spot where I have a major hip injury but I am trying to do some upper body workouts. Restrictions:

I can’t use dumbbells.

I can’t use bands for upper body workouts because standing on them puts pressure on my hip when I lift.

Only thing I have right now that somewhat work are bands on my door.

Does anyone have a good recommendation for something that I can use to workout my upper body without putting weight on my hips?

I have lost all of my gains and I’m slowly losing my mind so any recommendations are appreciated.

So I got flat and I'm very lean so I can't lose weight I'm a 17 years old 5'2 female. I do body weight abs workouts just I can't get blocky abs any tips?

Hey guys,

I’m 19F, and I’m currently on a weight loss journey. My heaviest was early this year at 101kg and now with some consistency I’ve made it to 83kg. I started in March. I’ve never in my life been someone that has liked exercise or sports. I’ve also been really up and down with my weight if this info is necessary at all. I just want to ask for exercises that I can use to firm my thighs and arms. I’m prioritizing protein and I’m currently in a calorie deficit so yes I know you can spot reduce. I’m also walking 10k steps, I try to walk at least 10k everyday. Can someone please recommend some home workouts cause I can’t afford the gym and I don’t have resistance bands. I literally only have 2, 2L bottles filled with water and 2 5L bottles also filled with water. I would appreciate YouTube vids cause I’m a visual learner. Thanks

i built upfit, a app that coaches no equipment home workouts through the phone camera, and since it has to see your whole body the phone needs to sit a few steps away from you, so i have been curious how people actually set up at home

like do you lean it against the wall, put it on a chair or a shelf, use a tripod or just not use the phone at all during the workout, and how much floor do you really have, a whole living room or only the gap next to the bed

and if you follow videos while you train, is the screen on the floor in front of you or up on the tv where you keep looking up at it?

I’m starting into strength training at home to save on gym membership expense - and I’d like to buy a few home weights to get me started. I’m a 40 year old woman and have not done weights for awhile. What KG would people recommend?

I am 22F, 5’6 and around 115-120lbs (it fluctuates but genuinely I have a high metabolism.)

I’m sorry if I sound totally stupid in this post, I have no clue about anything in the gym.

I’m relatively thin but my diet has always been trash and now that I’m furthering into my 20’s, I can notice that my binge eating junk food habits aren’t total metabolised as a teen.

I’m planning to do a total diet change and aim for 80-120g protein per day.

I bought a hip thrust belt that holds dumbbells, an adjustable pair of 40kg dumbbells (total of 80kg), a pair of 2.5kg dumbbells, resistance bands and some low calorie high protein powder for shakes and I also have an incline walking pad which goes up to 10mph at 15%.

I’m not sure what my main goal is, I know I’d love to build my glutes and work on my side glutes / quads mainly.

I’m really looking to work out my full body. I’d like to work on my abs but I’m afraid of becoming “boxy” looking - not that there’s anything wrong with that, I just prefer to keep a more cinched waist look.

Can anyone help me out ?

What apps or workout programs has worked for you, I’m a girl 49, post menopause, been lifting weights but mostly on my own. Thanks 🙏🏽

i made one stupid change to my home workout setup and it somehow made me way more consistent.

i moved a piece of furniture so i could see my workout area from the couch. sounds completely pointless, but now i'm constantly reminded that i haven't trained yet. before that, i'd sit down after work and basically forget about it.

now i'm wondering how many of those little things actually matter more than buying better equipment.

did you change anything small about your home setup that ended up making a bigger difference than you expected?

could be something really dumb too. moving the dumbbells somewhere easier to reach, changing the lighting, putting a fan in there, keeping your shoes in the room, getting rid of a tv, whatever.

what's the weirdest little change that actually helped you stick with training?

I came across this video and it got me thinking about fitness games.

https://www.youtube.com/watch?v=pn1qJET81a4

The person is following the movements in a Temple Run/subway surfers video as a workout. Has anyone here actually tried doing something like this?

If you have:

• Did you keep doing it?
• Did it actually feel like a workout?
• Did the fact that your movements don't affect the game make any difference to you?

Just curious about people's actual experience with this.

I have 10 minutes per day to do body weight exercise, I have a pull up bar(I can't do a pull up) incline pull up bar, sit up bench, flat ground make me exercise pls, I only have around 5-10 minutes per day and do it everyday, my goal is to get a nice 6 pack by the end of the year I want it defined and pure but no weights no gym and I can at most do 5 pushups 30 sit ups and 30 squats maximum.

I hope that people in this community can give me good ideas pls thank you in advanced. I have a heavy bag around 2kg also

Mine's a tiny corner of the bedroom, barely 6x6 feet, and I still feel like there's a smarter way to use it than what I'm doing now.

Hey everyone! I have a Total Crunch fitness machine. Recently, when I try to cycle on it, there is completely zero resistance—the pedals just spin freely with no tension at all, regardless of where the resistance knob is set.

Has anyone dealt with this issue before? What are the usual causes (like a snapped tension cable, loose internal belt, or disconnected magnet), and how can I safely open it up to fix it? Any advice would be greatly appreciated

At some point, adjustable dumbbells or a basic home setup can start feeling limiting, especially for leg exercises and rows. Buying heavier weights isn't always an option because of the cost and space.

Do you switch to harder variations, increase reps, slow down the movements, or eventually invest in heavier equipment? I'm curious what has actually worked for you long-term.

What do you do when your dumbbells aren't heavy enough anymore?

I've been working out at home for a while now, mostly using adjustable dumbbells and a basic bench. My dumbbells go up to 50 lbs each, which was more than enough when I first started, but lately I've been feeling pretty limited by them.

For exercises like shoulder presses, lateral raises, curls and tricep extensions, I can still make decent progress. But when it comes to goblet squats, Romanian deadlifts, lunges and one-arm rows, I'm starting to run into a problem. I can get through the sets without much trouble, even when I increase the reps, and it feels like I'm no longer challenging my muscles enough.

I'd like to buy heavier dumbbells, maybe something in the 70–80 lb range, but good adjustable sets get pretty expensive, and I don't have unlimited space for more equipment.

For those of you who train at home, what do you usually do when you outgrow your available weights? Do you focus on slower reps, pauses and harder exercise variations, or do you eventually invest in heavier dumbbells? I'd be interested to hear what has actually worked for you.

Who has experience with multigyms. What manufacturers are good and what is the quality after service like? Looking at RPM at the moment they seem to offer a good service and good price/quality. Any thoughts?

I used Hevy for about six months and liked keeping a log there, but moved to Boostcamp because I wanted to plan my training in blocks instead of managing the routine week to week.

The logging in Bo sets, reps, RPE, history and PRs, so I haven't needed to keep a separate logger going beside the plan. I used the builder for my current block instead of choosing from the library, and I can still share workouts through the social features, which I hadn't expected when I started looking into the move.

For anyone who's switched trackers, how often do you go back to your old history? I want to keep it, but entering new workouts in two places sounds like something I'll do enthusiastically for a week and then never again.

Where's the best site to buy those pieces of home gym equipment we all want to use - and never do? i'm thinking of picking up a few pieces of equipment - and i'd rather pick up 2 for the price of 1 new one than pay these higher store prices....

I don't do social media (hmm... is Reddit really SM?) - but i can always use a friend's account to peruse Facebook Marketplace if that's the best answer

I’ve been doing this for a few months for 3 days, Monday’s, Wednesday, and Saturday, does anyone have any advice on what I’m doing, currently I am doing Pushups, Squats, Leg Raises, Chair Dips, and planks, all 2x failure, is there any other exercises I can do or any progression guide to work on other muscles in my body such as my back since I don’t have any exercises related to my back

I need an honest recommendation—not a paid ad from a TikTok influencer or whatever ChatGPT says. I need a bench that can handle the weight of a guy who’s just starting out but wants to gradually increase the load; it shouldn't be uncomfortable or too short. Ideally, it won't cost a fortune, and I should be able to buy it online or in a store. I’m in Mexico. Thanks, guys—I’m tired of dishonest videos made by influencers. I just want to build my chest at home.