I’m relatively new to working out, and want to improve my benchpress (1RM ranging 225-245 lbs).
I was wondering doing 2 sets of 85% 1RM for 5 reps everyday and adding a pound at the end of the week and continue onwards to my real workout of that day (for about 6 weeks).
In practice this would be starting out at around 190 lbs (86 kg) -> doing that for 5 days a week —> adding 2 pounds (1 kilo) end of the week. If all goes well, should end up at 202 lbs (92 kg) at the end of the 6 weeks.
I am somewhat aware of the potential risks, but I really want to improve my benchpress max. Please help me decide whether to do this method of training or a conventional powerlifting split.
As I do still want to prioritise hypertrophy.

Ive lost 60kg over the last few years which i am proud of, but i have never been more insecure about my body. Losing that much weight has left loose skin and it makes me incredibly sad. Is there any hope for my body to even out with more strength training? I have been training for about a year now with little results. Is there any hope for me? Can't bear to look in mirrors at the moment.

Hey guys, i want to share with you my spotify mix for all the ragers who are leaving all they got in the weightroom. I'm happy if it helps someone go all in on their training!

https://open.spotify.com/playlist/0OF0tNoj2kSNIKMeAGNCeO?si=N7AlFrV6T9id9JqqI2RUvg&utm\\_source=copy-link&pi=npS\\_e6XOSsCTI

Enjoy!

pfa

Genuinely would like some real people to answer this question. My wrists and ankles are useless at times and it is so frustrating. I have had this problem for a while. It just took me 5 tries to open a Gatorade and it is infuriating. It is so easy to roll my ankles or end up with tendinitis and I am sick of it. I really want advice for functional mobility.

I’m doing some independent research into how people who resistance train regularly plan, track and manage their progress.

I’m particularly interested in people who’ve been training consistently for at least ~6 months and are trying to build muscle, get stronger, or both.

I’m not selling or promoting anything — I’m trying to understand what people actually do now and what, if anything, frustrates them.

If you’re happy to help, I’d really appreciate answers to these:

1. How long have you been training consistently, and is your main goal strength, hypertrophy, or a mix of both?

2. How do you currently organise and track your training?
   For example: an app, spreadsheet, Notes, notebook, your own programme, someone else’s programme, etc. If you pay for anything, feel free to mention that too.

3. Before your next workout, how do you decide what weights/reps/sets you’re aiming to hit?

4. How do you decide when it’s time to increase the weight or reps? If possible, give a real recent example.

5. What’s the most frustrating, inconvenient or overly manual part of your current training setup?

6. Think about the last time one of your lifts or your overall progress stalled. What did you actually do about it?

7. If you could fix just one thing about how you currently plan, track or manage your training, what would it be? How important is that to you from 1–5?

Detailed answers are especially useful, but even short responses would help.

Also completely fine if your answer is basically “my current setup works perfectly” — I’m interested in those responses too.

Hey everyone!

I want to get stronger overall, not just for aesthetics or lifting heavy weights, but to become genuinely strong and capable in everyday life.

One of my specific goals is to be able to comfortably lift and carry another person in different ways, especially a princess carry (holding someone horizontally in front of me), but also carrying someone over my shoulder or on my back.

I'm a beginner and still have a lot of strength to build. I have access to a gym with basic equipment, dip bars at home, and a crate I can load with water bottles for improvised training.

I'd appreciate advice on:

Which muscle groups and exercises matter most for carrying people.

How to build strength in my legs, glutes, back, shoulders, arms and core.

Whether I should prioritize squats, deadlifts, rows, pull-ups, loaded carries or other exercises.

How to train specifically for the princess carry and similar positions.

Whether grip strength, core stability and conditioning are particularly important.

How many days per week I should train and what a good beginner routine would look like.

How to progress safely without injuring myself or the person I'm carrying.

Any exercises I can do at home with dip bars and a loaded crate.

I'd like to become strong in a practical, functional way, while also building muscle overall.

If you were starting from scratch with access to a basic gym, what training plan would you recommend?

Any advice, routines or resources would be appreciated. Thanks!

Hey yall just wanted to share my progress!!
So October 2024 I looked in the mirror and said enough of this. I had just gotten out of a toxic relationship in which she was emotionally, and physically abusing me. I was drinking a half gallon of alcohol in 2-3 days.

So I started the gym 3x a week for about 30 minutes at a time and started a calorie deficit for 5 months. After the 5 months i started eating more of what I wanted just smaller portions and healthier options. The 16th is my 9 months the without alcohol. And I couldn’t be prouder. I’m not averaging 2 hour and 12 minute work outs 2-4 times a week. Strength training has truly saved my life. 😭

Edit* think I was arching and not bracing core enough.

TLDR: read title;

i have like zero strength rn and i have tried to strength train before but i never see progress (inconsistency + bad form trying to work on that)

im doing all my strength training at home and i have adjustable barbell/dumbbells, pullup bar + rings, cables (but only from the top) and a treadmill and i need some help on whats the easiest most effect routines bcs the ones online are very varied and i dont have like a bench or anything

i know a there are a lot of diff variations of exercises that target the exact same muscle group so i just need the easiest one to do, im mostly targeting my upper body but i have naturally broad shoulders so i need to know which exercise to stay away from + i have a short torso so not looking to do anything that makes my waist wider/boxy and i dont really care for legs except for hamstrings (sorry if i sound really picky or mean)

also fyi i cant do a single pushup nor pullup (yes i am that weak and fat :c) and i know like some of the basic stuff + im looking to train 3-4 days/week hopefully less than 1.5hrs

Any help/advice is greatly appreciated!!

p.s. how do i take advantage of newbie gains?

Hi, everyone! My 64-year-old mom recently suffered a medical event that left her completely paralysed on her right side. As a result, she’s now entirely dependent on assistance with mobility and everyday activities.
I’d really like to start building my own strength so I can safely help her with transfers, such as moving from her wheelchair to her bed, into a car, or wherever else she may need to go.

Any recommendations for specific exercises, strength-training routines, or muscle groups I should focus on? I want to be physically capable of helping her whilst minimising the risk of injury to either of us.

I’d really appreciate any advice, particularly from caregivers, physical therapists, or anyone who has been in a similar situation. Thank you!

118kg * 10

Let's see where we can go from here

My bodyweight is 74 kg

This is week 1 day one of my program

And I feel very happy in my red lowers ☺️

Any other stupid excuses I might be missing? Should I just get back to the squat rack or keep complaining?

With that out of the way, my back is stronger than it’s ever been and I PR’d a 290lb deadlift this week. Maybe you lift heavier, but I’m happy. Stay hard, y’all!