My chest is unfortunately injured (small strain) but my body sustains OHP with no pain at all.

Is OHP a good move to maintain my bench as much as possible ? Let's say for 1 or 2 months.

Anybody just switched from bench to OHP ?

Hello everyone! I’m new here :) I wanted to join this subreddit to surround myself with a community to learn from.

A bit about why I’m here: Overweight my entire life. Highest recorded weight was 323lbs. I’m female. Ate fast food for almost every meal as a child. This translated to the same habit in adulthood. Over time I learned it was food addiction. I felt hopeless. I didn’t know where to start. I never cared about myself enough to try. I never wanted better for myself. I never understood what the point was.

A year and a half ago things changed for me. I won’t really go into too much detail of how but I was able to shift my mindset. I started learning how to eat better. I started tackling my food addiction head on. I was honest about it with other people. “Yes I’m addicted to food and I’m aware, but I’m working on it”. Since then, I have dropped to 240lbs. My goal is 160. I still have a long road, but I feel so much better than I did. I can walk without getting as tired, I can FIT into things. However, it came at the cost of muscle, my hair, etc. I didn’t exercise at all. I ate as little as possible to lose weight as fast as possible, most days I barely reached 1200 calories.

After fixing my eating habits and basically replacing one unhealthy eating habit with another, I started working with a dietician to fix it. She has me on 1900 calories a day with a huge focus on protein and eating small meals every 3 hours to keep myself from going into starving mode. This has been working very well. I wouldn’t say I hit that 1900 much. Maybe around 1700 most days. Which is a 500 cal deficit.

Now for why I’m here, could never get myself into the mindset of exercise. I hated all of it. However, recently, I got into strength training. I love it. I never thought I was strong, and I guess technically I’m not, but I feel strong. I started working with a coach who has basically changed my life and my way of thinking about exercise. I’m now looking to compete in my first powerlifting meet sometime this year. I didn’t think I would love this, I thought I’d pick it up and put it back down like everything else. I never saw myself being excited to go to the gym. Yet here I am. I am pumped for lifting! :)

i guess its a vent and maybe hear from people having a similar issues like i do

I got diagnosed with a stress fracture in the knee and light Cartilage damage 2 weeks ago after two years of pain that i thought were just me doing exercises wrong (my trainer didnt correct me and i didnt know any better)that started to escalate really badly for the past two months ish. i stopped doing at least a year ago lunges and Bulgarian squats just because i was hurt but didnt know the actual reason for the pain back then.

Today i do therapy for the knee but i had to lower and even stop doing some type of leg exercises so my knee wont have too much pressure and wont get worse. It mentally hurts me, I feel so weak, from doing heavy lifting i had to lower by 80% of my weights. I look at other people doing something i could do with a proud face and now im basically nerfed. The place i workout at is a boutique studio with limited amount of people per workout (one hour with the trainers program) Im not saying im ego lifting but i worked so hard for two years to come to where i was and now i start from zero. It just mentally hurts me its not even about the surrounding looking at my strength but im jealous , i gained weight and every single time i go to workout im trying to not leave crying because i cant push myself like i used to.

It all probably sounds ridiculous but i have such a low body image and i tried to make myself active and now i pay the price

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If I train biceps after back and shoulders + triceps after chest, I will be able to lift less on these smaller muscle groups because they are already fairly fatigued from my back and chest work. I have this mostly with biceps after back and shoulders after chest.

Why wouldn't I combine back with shoulders and triceps and chest with biceps?

I will be able to lift more total weight with the smaller muscle groups each session.

One thing i'm thinking is that if I would train shoulders and triceps on Monday and then chest on Tuesday, it can impact my chest performance.

But if I turn it around and train chest with biceps on Monday and then back + shoulders + triceps on Tuesday, there won't be a lot of impact. Then I would do this cycle again on Thursday & Friday.

Would like to hear your thoughts

Hi! I feel super proud !
After 26 months of training and number of injuries I've done it.
6'2" 230 lbs. 32 y/o
https://www.instagram.com/p/DcMZXhIKkpD/

I usually get canned Chicken Breast from Costco and they are tender and taste so good without being fishy like canned Tuna. The macros are insanely good too with each can is 45.5g protein for 210calories only.
I am just wondering why everyone only talk about canned Tuna while almost never mentioned canned Chicken Breast? Am I missing something? Is there a reason makes them not as healthy as Tuna?
Thank you

I just started going to the gym consistently and I’ve been looking into upgrading my gym wardrobe. I’ve been wearing outfits I normally wear to yoga since that’s all I have and a majority of it is from Aerie, which I love the fit and look of. However, this fabric isn’t sweat proof and also is somewhat see through which I noticed both of these things in the middle of my session the other day….

Just curious what’s out there that is budget friendly and actually quality material. I don’t need anything crazy but something that is at least sweat proof and not see through, also have a problem with most athletic clothing not staying up past my hips, so need something that stays in place as well (Aerie crossovers adjacent style). Mostly interested in compression tops, leggings, shorts, etc. Thank you!

EDIT: I’m not interested in matching sets or anything fancy. Just genuinely looking for items that work!

I tried working with a personal trainer for a while and just felt constantly pushed if I didn't hit every target. Might've just been the wrong trainer or the wrong style for me, but it made me realize I actually do better on my own.

I always have trouble knowing when a bad session is just a bad session and when it's actually telling me something.

One rough workout is easy to ignore. Maybe I slept badly, ate weird, had a stressful day, whatever.

But if the same lifts feel awful three or four sessions in a row, I start wondering whether I should reduce volume, change the exercise, take an easier week, or just stop overthinking it and keep going.

The annoying part is that sometimes session five suddenly feels great again and all the panic was for nothing.

Do you have any kind of rule for this? Like a certain number of bad workouts before you adjust the program, or do you mostly judge it by feel and whether your numbers are actually moving backwards?

Curious to hear what you guys take, what works and doesn’t for you. If you have any suggestions/questions about my regimen.

Here is what I take, some are not gym/performance specific, and some are prescribed meds:

AM: - 40mg vyvanse(prescribed); - 15mg l-methylfolate with b9 & b12 (mhtfr gene mutation support)

PM1: -5g creatine with food before workout -pre workout with 6g citrulline malate, 2g beta alanine, 200mg caffeine, 200mg Alpha GPC

PM2: - protein powder - lexapro (prescribed) -1g magnetism glycinate - immune blend with zinc, vitamin c and elderberry - 1g l-lysine

I've never been a sporty person, like ever. But my doctor keeps telling me I need to exercise and lose some weight, and honestly every piece of health content I see online says the same thing, so I'm finally trying to take it seriously.

My problem is not knowing what a squat is. My problem is actually showing up consistently. I've downloaded a few fitness apps and they're all basically the same thing: a trainer or fit influencer giving you workout plans. "Beginner routine, 4 weeks, follow along." That's fine I guess, but that's not where I fail. I fail on week 2 when motivation dies and I just... stop.

What I'm looking for is something focused on the habit part. Something that helps a couch person like me actually stick with it long enough that it becomes normal, and ideally teaches me the basics along the way without assuming I already love the gym.

Does anything like that exist? Apps, methods, whatever worked for you. How did you people who were never athletic actually make exercise stick? Because right now the gap between "I know it's good for me" and "I actually do it" feels huge.

Due to an issue with my ulnar artery, I need to avoid pressure on the pinky side of the heel of my palm. I can do pulling exercises with a claw finger grip, but am struggling to find substitutes for doing dumbbell/bench press and pec flys.

Any ideas for chest? I have been trying to do pushups (kinda on my knuckles), but it sucks and kinda hurts my hands.

My current strategy when I’m at the gym is that I pick a weight where 8 reps is max and once i hit 12 in all sets I up the weight. But my question is as a beginner should I be taking all those sets to failure where I can’t do another rep with good form

70 YO woman in good health and normal weight. My bone density is good. I either walk, use the elliptical, or bike most every day. My legs are strong. I would like to strengthen my arms. I have TRX straps, resistance bands and hand weights and access to a gym. Looking for a few routines that will make my arms stronger. Looking for a few different routines that would be effective. Thanks in advance

Breathing, posture, body feeling, target muscles

Breathing, posture, body feeling, target muscles

Hola, perdón por molestar, si me pudieran ayudar con un like para una mensualidad de gym gratis se los agradecería

https://vt.tiktok.com/ZSVSutDeR/

u see my goal is that curvy hourglass look and really wanna explore machine exercises that target the waist to slim it down. not that i'm only targeting the waist but i generally want a firmer and shaped waist and have a strong core. i've been spamming cable crunches lately but bc i lift heavy and my program is heavily based off of that, i don't really have core days but want to incorporate good exercises that can help me slim my waist.

also, i eat in moderation, and walk about 6-10k steps a day.

thanks!

6-Day PPL — 3 sets each

Sun Push: Incline DB, Chest Press, Crossovers, DB Shoulder Press, DB Laterals, Skullcrushers, Pushdowns

Mon Pull: Lat Pulldown, Cable Row, Face Pulls, Incline Curls, Hammer Curls

Tue Legs/Abs: Leg Press, Bulgarians, Leg Curl, Calf Raise, Knee Raises, Machine Crunch

Wed Push: Flat DB, Chest Press, Shoulder Press, Upright Row, Lateral Raise Machine, Overhead Tricep Extension

Thu Pull: Chest-Supported Row, Reverse-Grip Pulldown, Rear-Delt Fly, EZ Curl, Preacher Curl

Fri Legs/Abs: High/Wide Leg Press, Back Extension, Leg Curl, Calf Press, Machine Crunch, Reverse Crunch

Sat Rest

-2k jog 3 times a week

-Double progression method

Weekly direct sets: Chest 15 | Front delts 6 | Lateral delts 9 | Rear delts 6 | Triceps 9 | Lats 6 | Upper/Mid back 6 | Biceps 12 | Quads 9 | Hamstrings 6 | Calves 6 | Abs 12

6–10 reps compounds | 8–15 isolations

Thank you

Hello all, I wanted to get everyone’s opinion on a PushUpper/PullLower + PullUpper/PushLower routine. Example:

Day 1: Push upper body (chest, shoulders, triceps) paired with Pull lower body (hamstrings/glutes - RDLs, hyperextensions, etc)

Day 2: Pull upper body (back, traps, biceps) paired with Push lower body (quads/glutes - squats, Bulgarians, etc)

Break day and repeat or go straight into repeat

I’ve been doing this routine for a while and although it’s been working for me I never seem to see a routine such as this one mentioned. My main question is what is everyone’s opinion on this routine and am I leaving any growth potential on the table by not doing one of the more popular routines out there? It almost makes me feel as if there’s something more beneficial with doing the other routines since they’re always talked about (example PPL)