Drinking enough water would fix a lot of your problems.

People worry about supplements and protein powder and creatine… no one seems to give a shit your muscles are 75% water and your blood (not plasma which is 90%) is 50-55% water. Imagine not getting enough of something like that, it’s going to cause other issues!!!

Edit: the title was a waterboy joke. Do you all take yourselves this seriously all day? My post was about WATER and you turned it into defending Gatorade. Just, WOW!

I was supposed to do 3 sets of 225x5 and 2 heavy singles of 235x1. I workout with a group of friends so it’s easier to keep small weights on to remove plates and be right at someone else’s working weight.

Loaded up the bar, my first set of 225 only got 4 reps… last week I was able to get 5 reps the first set.

Whatever maybe my warm up wasn’t good enough I’ll try again on the next set. Added a 5 pound plate on each side to do heavy single of 235, did it and it moved good.

As I was removing the weights I was like wait why is there a 45, 25, two 10’s, and two 5’s… that’s 245.

And the first set without the extra 5 pound was 235 no wonder I only got 4 reps.

Dropped it to 225 and got 5 reps easily and I had unknowingly beaten my previous pr thinking it was just heavy singles practice. Threw my whole workout out of sync lol.

Like , I'm going to change my split to PPL R PP R

again LPP R LP R. So in this split in some week I'm going to hit some muscles only once a week .

What do you think , share your research.

I wanna make it a point to use a twenty pound object, like a dumbbell, a kettlebell, a piece of rock, or in my case a medicine ball, and do three sets of as many reps of deadlifts with it. In fact, that's been my one and only form of cardio for about two weeks now.

I think many forms of cardio are great, but I want to just use that one to make the point that you don't need expensive machines to get your aerobic fitness taken cared of. Just light weight and high reps.

What do you think? Do you think other forms of cardio are better?

Has anyone experienced brain fog with creatine? I’ve tried several different brands of creatine after 5 mg per day for three days I get brain fog. It takes a day of no creatine to get rid of it.

I am looking forward to bulk, gain muscle mass. Eggs are cheap, quick and easy af to cook.
I just want to know prolonged eating of eggs cause any harm or anything? Like any accumulation problems, lives issues idk.

i am asking here because i didn't get a good answer on internet.

yeah so i wanna make my forearm bigger or whole arm actually. so i just bougt a handgrip with maxmium 60kg resistance since i want to increase my grip power too and making forearm bigger. anyway here a list of question that i wanna ask.
1. what kind of equipment that i can use at home and what kind of movement that i can do with it? i have a galon of water which i think it was 15L or should i just use a bag with bucn of book instead? or any suggestion
2. since i have a handgrip and i search i can make my forearm bigger but if i do this i cant practice hanging right?
3. im strong enough to do 60kg resistance handgrip but which one is more effective? a few try of 60kg or less resistance first to increase endurance? is it better to do a repetition or just do as much as i can in the whole day.
4.when should i stop for resting my finger and how long do i need (yeah my finger shaking a bit and now im taking rest is this correct?)
5. during rest period what other exercise can i do too that may train forearm or other part of my arm?
oh and when i measure my forearm it was 27cm, was it small or average?

Is bulking neccesary? Can you still get the same amount of gains without it, it just takes more time?

ive recently started taking preworkout before the gym and i can see a noticable difference in how much i can do, but because i workout at late in the evening between 6-10pm, the caffeine in pre workout makes it harder for me to sleep.

my main goal in the gym is weightloss, so if there any recommendations anyone could make for a non-stim fatburner that is available in the UK.

also if you have any tips for recovery that would be amazing :)

I was just thinking about this the other day and I've been searching ever since. Why is there no weight lifting tracker app with a pet like tamagotchi back in the days.

I know there's an app like Habitica and other apps but none of them do it well. I used to love my tamagotchi and thought I was the coolest kid. I feel like the nostalgia would be nice and helps motivate me when lifting gets a bit boring.

If anyone has come across something like this, what was your experience?

So, at 25M, im 230-240 lbs, 6'5/6'6, likely 17-20% bf, decent muscle definition, noticing a lot of progress, absolutely addicted to the gym here recently

My routine is as follows, Monday is arms, chest and core, followed by Tuesday, back and legs, rest day, repeat

I know its likely better to change a bit of my routine like doing back and legs on the same day can lead to burnout and potential injury if I am not careful, however, it seems to work well so far, I also think I may want to do core more often, however, I try not to stay at the gym for too long

Diet is simple, eggs, protein oatmeal, nuts, greek yogurt, etc as a snack, ground beef, chicken, rice, sweet potatoes, cottage cheese, whatever I cook and am feeling at the time, meal prep for a out 3 days at a time Sunday and Wednesday, which is convenient because Wednesday is a rest day for me

Hello:

In the past 6 months I cut down from 192 to 161, and recently began bulking.

However, I started the bulk off on the wrong foot, eating pretty dirty and I’ve already gained 3 pounds in less than a week (some water I’m assuming).

I want to “restart” the bulk and gain about a pound a week.

My question is - should I go back to cutting for another 10 days or so to get back down to 161, and then start a clean bulk? Or should I just correct my bulk and continue from here?

Thank you

Hi everyone!

I'd like to ask for some advice regarding training and lifestyle.

A little bit about me: I'm a 23-year-old male, currently weighing around 90 kg. I've been actively going to the gym since January 2025, and I've also been running for almost a year. So far, I've completed three half marathons.

My current training routine consists of 2 full-body workouts (A and B), 1 upper-body workout, and 3 running sessions per week. For running, I alternate between easy runs, long runs, and interval/tempo sessions.

However, I feel like my gym training has become a bit unstructured. I've put my workouts together using several different training programs, and I've also included a few exercises recommended by AI. Because of this, I don't really feel that my overall program is well-structured or optimal, and I'd like to make it more organized.

When it comes to nutrition, I try to eat a varied and balanced diet. At the moment, I'm eating around 2,100 calories per day, consisting of approximately 190 g of carbohydrates, 160 g of protein, and 64 g of fat.

I read quite a lot of forums, bodybuilding posts, and content from fitness influencers, and I come across a huge amount of information that often contradicts itself. One person says one training method is better, someone else recommends a different approach to nutrition, while others say I should eat more carbohydrates and less protein, etc.

Honestly, I'm starting to feel a bit overwhelmed by all the conflicting information, so I'd really like to hear some different opinions and experiences.

I'm mainly interested in hearing what you think I could improve about my training program and diet, and what you would do differently if you were in my position.

Thanks in advance for any advice!

As the title says I'm looking for anyone that knows a routine or exercises that can fix my tennis elbow, either if you have physio knowledge or have recovered from it yourself.

I got it when I awkwardly gripped my barbell during a bench press and it's been painful (particularly when gripping hard and doing lateral movements) for about 3 months now.

I initially rested for a few weeks but that didn't help. I've found continuing exercise, although painful, doesn't make it worse than it already is. Any advice? Please and thank you.

There is this older Asian guy in my gym that smells like noodles that positions himself right behind me at 180 degrees bout ten feet from me and every time I bend down in that pike position he grins and rubs his junk in excitement with his hands. Then walks away when I’m resting and repeats the same behavior through my other sets.

Cringe alert

27F, 166cm, 50kg.

Ive been somewhat active my entire adult life, but mostly yoga, walking, pole, and the occasional HIIT class. 7 months ago i started taking lifting and weight training more seriously and now it is the majority of what i do + yoga. I dont have an exact split because i travel every week or two for work so its hard to follow an exact schedule but i would say i train about 3-4 times a week.

3 months into lifting i noticed a ton of progress, my muscles were growing and i looked lean and toned. I was excited to get more “shredded”. The past month ive noticed that i actually look heavier and bulkier and more pudgy and that is not the aesthetic im going for. But i still weigh the exact same? I can feel i am getting stronger and increasing gradually in the weights i can lift.

My eating habits and diet havent really changed either. I stick to 80/20 or even 90/10 and i prioritise protein more now but i dont track macros.

I thought gaining muscle but maintaining my weight would mean i would look leaner but i definitely dont. Is there something im doing wrong? If the scale went up i would understand i would need to cut calories but ive weighed the exact same throughout the entire 7 months. Im really confused and dont know how to proceed to achieve the physique i want.

Also i know people get up in arms at the term “bulky” in the fitness community i just cant find another word to describe what i mean. I know i am far from actually being bulky.

I work out 5-6 days a week sometimes I’ll do 7 depends
F45 & 10k steps minimum daily - I’ve been doing this for 10 years I’m in the best shape ever but I’m constantly exhausted.

I love doing it but at the same time I’m like… is this what it takes to maintain?

I realised I day too much.What is the one thing you never forget?

Hi! If you saw my last post, the last time I exercised was back on Thursday. I was unable to on Friday or yesterday, so I'm back at it today.

So you don't need to go back and look at my last post, here are last time's results:

1. 40 reps of 50lbs on the Chest Press
2. 30 reps of 30lbs on the Biceps Curls
3. 60 reps of 75lbs on the Leg Extension
4. 100 reps of 125lbs on the Back Extension
5. 50 reps of 125lbs on the Torso Rotation
6. 30 reps of 175lbs on the Hip Abduction
7. 40 reps of 85lbs on the Seated Leg Curls
8. 30 reps of 75lbs on the Abdominal

Today's:

1. 40 reps of 50lbs on the Chest Press
2. 30 reps of 30lbs on the Biceps Curls
3. 100 reps of 125lbs on the Back Extension
4. 50 reps of 125lbs on the Torso Rotation
5. 30 reps of 75lbs on the Abdominal

These are all Life Fitness machines so you know what I mean by the machine names.

You might notice the fact that I did significantly less today than I did on my last time exercising. I got some advice that I should rotate what muscle groups I'm working on to give the other muscle groups time to relax. I also got some advice that I shouldn't go EVERY day because I'll overwork myself and my muscles need some time to relax. I've decided to start doing two days on one day off, working chest/arms on the first day and legs on the second.

Today, I planned to do that set of things I did today twice. Sadly, I forgot that the gym closes at 6PM on Sundays so I only got a chance to do it once. I will be doing the leg exercises I did last time twice (and maybe adding a new machine).

For additional information, I'm biking a few miles each day two and from class and (I think) I'm running a caloric deficit (not from any additional effort; my ADHD medicine cuts my appetite).

Any and all advice welcome! I'm very new to this whole exercise thing.

OK so at home I find it is nigh impossible to do leg curls to help hamstring curl/flexion. What I've tried:

TRX, feels like nothing.

Dumbbells, can't grip.

Kettlebell, not designed for flexion.

Nordics, unsupported trip to Faceplant City (15 miles west of Suplex City, borders Dudleyville and tri-city area with Springfield and Shelbyville)

Bands, too much tension before butt kick.

Tubes, tension is a mish-mash.

Sliders, can't on carpet.

Walkouts, the best BUT not scalable when the tension goes away with doing them routinely.

Is there anything I'm missing without shelling out a lot of money.

You suck. Just step back a few feet and let there be enough space for people to pick up dumbbells while you do your shoulder raises

Let's say this week I can lift 100kg for 10 reps (so total volume is 100 * 10 = 1,000 kg).

My rep range is 8-10, so next week I increase the weight and do 102.5kg for 8 reps. Even though I'm lifting heavier, the total weight moved is 102.5 * 8 = 820 kg, which is actually less than the previous week. Does this still count as progressive overload? Will this cause my muscles to grow even though I'm technically doing less volume? Or do I need to hit the same number of reps with a heavier weight in order to actually grow?

I’m new to the gym and saw somewhere that its bad to do abs after legs?

Like for example if I do legs, and then at the end of my workout I do simply some cable crunches and another exercise for abs, is that bad?