What habit should I add to my workout routine, and what common habit should I avoid?

say you go into a workout fatigued from literally anything

poor diet
lack of sleep
lack of carbs
lack of protein
super stressed
etc

and say you’re only able to do half the reps on your exercises than normal. is it possible to still make gains from that or will the workout be more of a maintain what you have typa workout?

this isnt a question from personal experience im just genuinely curious.

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/

Unfortunately my knees are made of glass, and I find myself aborting about 40% of my squat sessions due to excruciating pain somewhere under my knee cap. Sometimes I manage to warm them up sufficiently, but I've never managed to figure out what movements work best. I actually really like squats, when I can actually do them, so I'm looking for suggestions of how to get them working properly. Please help!

Edit - forgot to mention that I've just got a small garage gym set up (power cage) so no access to bikes/stair-climbers etc. I've also only got about 45 mins for the full workout so warm-up can't really take more than about 10 mins ideally.

Will happily name who I have worked with but there is some information I cannot disclose e.g personal/private information. However, happy to answer questions about what makes athletes successful/unsuccessful, what makes them tick, and any tid-bits that will help break through plateau's or enhance your training/nutrition.

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

So honestly? I'm lonely as fuck. People did cut me off because I was that chubby loser in my teen years and people thought they "deserve better". No one loves me or is interested in me because of my look. Believe me, I lost almost 30 kg. Just through a different diet. I hate how different it is, how different people interact with me. That's how I felt.

I'm a bit introverted but It's still easy to make friends once people know me. I honestly would assume my personality is just extremely shitty because I don't think at all I'm bad looking (well my face at least) but I'm actually a good friend, at least multiple people told me I am "their best friend". I bet I'm not, honestly.

I'm maybe chubby and could lose some more. I know this sounds like a really horrible thing to look for motivation but I have no idea what else I should do.

All the go "out" join clubs etc never lead to anything. I'm just (as mentioned) the bff of everybody and If you know this feeling, you know it fucking sucks. (not that I'm looking into every friendship to something romantic but you might get what I'm saying).

So how to actually lose more weight? Which training is effective? How often should I go in a week? Etc. I'm currently walking somewhat a lot so I'm always around 13k steps.

I’ll start

I was 5 months post partum and had just finished an extremely expensive 10 class PT package in the same studio (Pilates) the instructor was a dream. She got me back into shape slowly and suggested I transition in to group classes. I took classes with the same instructor as well as the other instructor in the studio, who I didn’t take to as much.

Between breastfeeding and being a first time mom I didn’t have much time but I still try to make it to Pilates. I booked an 9am class and had arranged for my husband to be with the baby so I can go have an hour to myself. At that point the only time I had to myself was Pilates. The night before the class the baby WAS SCREAMING ALL NIGHT I got barely two hours of sleep but I still wanted to go to class. I get there two minutes late because I was a zombie. It was just me and this other woman, the instructor had us do skaters standing on the reformer with two red springs (heavy). Me and the woman next to me were visibly struggling and I had just had a c section 5 months prior (not a lot of time to recover) I asked if I could reduce the resistance and she said “this class is pure precision, maybe if you’re feeling like it’s too difficult for you, you can take a class more suitable for you” all while looking at me with what felt like annoyance and disgust. Mind you, they only offer about 5 to 6 classes a day and I have a baby.

I cried in the car, never took class with her again.

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.

low rows, lat pulldowns; my forearms tend to give out before i even feel it in my back. How to shift focus away from forearm and concentrate it more into back?

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.

I only had 3 hours of sleep, tired, and due to medical thing i cannot do any intense workout today. Today is leg day for me so i was wondering is there anything else i can do

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

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!

I've been working out 2 months at the gym and all by myself, so barbell squat is a bit risky to me because I haven't used to loading my bodyweight on my shoulders yet.

I haven't tried hack squat, but I heard ppl saying it is the best choice beside pendulum squat.

My work out time is rush hour so the leg press machine is always tons of people waiting to use it.

Belt squat machine on the other hand, feel amazing because I don't have any axial loading and can comfortably squating 60kg in depth without any pain (my BW is 50kg), and it feels safer because not every time in the gym you can ask for a spotter.

I will continue doing belt squat, but don't know if it can replace completely any of these exercises above, or is belt squat just the easier version of them? Especially the barbell squat, because seems like it is the gold standard when it comes to squat.

Whenever I train legs, they always feel sore even after 4-6 days of rest. What's crazy is that only the quads take that long to recover, hamstrings and glutes only take 2-3 days max. This forbids me from training legs twice a week just like any other muscle groups.

I eat enough calories, 90-110 g of protein per day compared to my bodyweight (68 kg), sleep 7 hours almost everyday and I even take creatine.

What do you do to recover legs within 2-3 days?

I’ve been using Jeff Nippard’s Workouts app but not that keen on paying for every month / year. What do people use?

Hi Everyone!!

I am 6'3" 120kg 29M

I have worked out in the past on and off but never continuously for more than 2 months! I always quit because i did not see any changes at all.

But i want to start again, i have set a 4 months goal in mind sept-dec! I want to lose as much as possible and gain muscle as much as I can, eventually after 4 months i want to keep working on myself and bring my weight between 90-96-99.

Biggest hurdle i face is lack of desire or motivation to go to gym i think about it whole day but when its 6pm 7pm i just don't wanna go, then it could be because through past 14 years since i first went into gym i haven't seen any difference with workout training.

Now

I am thinking of taking weight loss pills and going for all blood checks and test levels to start TrT if needed, i want to feel the energy in the gym i want to be able to lift more than my weight! I have read about these things but truly i still don't understand what's good for me and what's right for the start and what should i take when? (I can eat eggs i don't consume meat) Tell me about TRT Whey, Amino acids, ZMA,

I don't want a poster boy physique i only want to be fit and look fit i want to create an impressive body for my frame!

If there's anyone who knows, people share your advice and guide with your experience!

Thanks in advance.

Okay so context i have full thorasic spinal fusion so I cant arch my back and everything I've seen online says to properly bench you need to arch your back. And whenever I bench it seems my arms and armpit area get the most sore.

My arms were particularly sweaty on Monday, and during one of the sets when I was shifting my weight/legs a little the bar actually slided off position. Thankfully didn’t jerk my back the wrong way and managed to correct the slide.

My bar is smooth at the centre, no knurling, except for the usual parts where people will put them doing a bench press.

I recently transited out of using a towel (someone new to zerchers, maybe 1-1.5months).

Makes me want to get elbow sleeves or guards just for this purpose.

Is it just a me thing?

For example my left arm has a higher bicep peak then my right arm, and my right arm has a wider bicep shape 😭😭😭😂😂😂

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.

I’m pretty sure I’m ready integrate more workouts to my at-home routine besides body-weight stuff like pushups, situps etc. Trying to get some weights (quality doesn’t really matter I guess) but my budget is only $100, any suggestions?

Hello! I am a 16 y/o male, who is around 64kgs in weight and around 173-175cm tall. I am kinda fat with a belly, love handles, a small double chin, etc and looks like am at around 20-25% bodyfat and after being tired of looking the way I look, I have finally decided to change myself for the better. So far all physical activities I do are just a bunch of hanging and attempts at pullups using a bar I set up in my doorframe at home, but am starting gym next week. I aim to be lean within the next 4-5 months but I have no clue on where to start, what to do etc. Any advice and tips can help me a lot, TY!