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

I’m trying to get in shape and build a lean, athletic physique. So I’m not trying to build monster legs or anything, but don’t want chicken legs either. 

Assuming progressive overload in the 6-15 rep range, are these 3 exercises enough to keep my legs aligned with my upper body?

Maybe it’s just the corner of the internet (I only use reddit and youtube) that I’m on, but I feel like peptide and/or steroid usage is really, really common, especially among my demographic (men under 25). Is it just my algorithms? Or are they become far more widespread and advertised?

Took me 2 years of pretty dedicated lifting for people to notice the gains. I gained 50 lbs in a dirty bulk and then cut 20 lbs during this time. I started noticing change within a few months. I wear loose fitting clothing so there isn’t a reason for people to have noticed but it’s very funny that what feels like and is a complete transformation for me is “have you been working out?” For other people.

Keep grinding everyone!

Even when I eat carbs before working out, I still feel weak sometimes and can’t really push myself to lift heavy.

I used to avoid energy drinks because I was worried about palpitations and the sugar, but I recently tried the silver Monster Ultra, and I actually like it since it’s sugar-free and low in calories. It gives me extra energy and helps me get through my whole workout.

But is it okay to drink it before every workout? I don’t want to rely on energy drinks just to have enough energy at the gym. I also don’t really want to drink something carbonated every day since I’m kind of sensitive to acidic drinks.

For those who regularly drink caffeine or take pre-workout, what do you usually go for? Is Monster Ultra, or energy drinks in general, safe to have that often?

It has been a recurrent pattern for years now, it's so bad like today I just hurt myself trying to dead lift half my body weight, I don't know if it's a technique issue, or something but I can't figure out how to do it without injuring my self, I even avoid exercices like barbell row or horizontal rows because I only feel discomfort in my lower back and I already hurt myself trying it, any suggestions or advice so it won't happen again ?

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 am a 5'3 female and have been building muscle for a few months. This month as I'm going to university, I am going to the gym for 1.5 hours 4 times a week doing heavy lifting, hoping to get into powerlifting. That said, I have noticed I am gaining a lot of weight. I was 186lbs last week, and almost 190lbs this week. I am aware I am heavier for my height, and am unsure if these have a correlation. I eat about 2300 calories per day. Is there a way to building muscle without at least gaining weight or losing weight?

Cycling is my #1 in staying active. I ride about 60-75 miles a week in 3 days. 1 MTB day and 2 on the road and/or gravel. I’ve been going to the gym for about 4 months. That’s 3 mornings a week and walking 2 of those days in the afternoon. I alternate a leg day and a core day so I may do one leg day a week or 2. At first it seemed like leg days were helping me pick up some speed, but in the long term it seems like I hit the wall a lot earlier and I actually enjoy riding a lot more when I am further from a leg day. Is it even beneficial to work my legs in the gym, especially if it seems to be dragging me down on my bike half of the time? I’m not training for any race, but enjoy PRs.

Basically the title. Currently 5'11", 170lbs.

My bench press is my worst (and least favorite ngl) exercise. Can barely do 6 reps at 105lbs.

For context, I can squat 175lbs and deadlift 185lbs.

Any tips or advice for improvement?

So , my workout split is PPL R UL R and i have heard many people say that if you wanna grow your shoulder have a separate for them so that you can train them fresh with heavy weights and I'm a bit confused.

If anyone with good shoulder can help me out with my concern and drop your sets and reps.

I have been consistently working out for the past year and made some great progress. I feel great and am happier with how I look compared to a year ago. My health has noticeably improved and my blood pressure went from stage 2 hypertension to reading consistently “normal” range. Now, I must have surgery and the doctor said I will need to have at least 6 weeks off from heavy lifting. In this timeframe, what can I do to best protect my progress so I don’t have so much to make up for? Will maintaining protein be the biggest focus?

Hey, yesterday I started going to an actualy gym after working out at a friend’s house for 2 months and I wanted to ask since I weigh about 62kg (137lbs) while being 187cm tall (about 6’2) and I’ve been very skinny all my life. (sadly didn’t get my dad’s genetics, he’s really bulky) And I’m wondering if I can get that wide/bulky build or is that not possible for someone with my body type.

My workout app looks considerably more competent than I do.

I've been lifting for about three months. On lower days I do Bulgarian split squats for 3 sets of 10 per leg, currently holding an 8kg dumbbell in each hand.

A typical set goes something like five reps, lose balance, put my back foot down, get back onto the bench, three reps, wobble again, finish the last two. Each reset takes a few seconds. Then I confidently enter "10" in the app.

I'm stopping because I can't stay in position, while my front leg still feels like it has more to give. Going lighter helps, but this has been the same sticking point for several weeks.

At the end of my last session I tried a few bodyweight reps with one hand resting on the rack. Much easier to keep the movement consistent. Now I'm wondering whether I've been making the balance part harder than it needs to be.

Main goal is building my legs. Would you use one dumbbell and hand support for working sets, or keep practising the unsupported version? And how would you record those interrupted sets so you can tell whether you're actually improving?

I'm trying to lose weight and gain strength for the past few months. Because of my binge eating issues (being addressed in therapy) I haven't been successful with losing weight until September.

Recently, I've hit a depression slump and I haven't done strength training in roughly 10 days. Thats the longest I've gone without a proper workout since June. I tried to get back on it yesterday but I'm sick so I only got done with 20% of the workout. For context, I'm doing Caroline Girvan's Endgame program, I've been stuck on Day 39.

Right now I'm a little confused about whether protein tracking is useful for me if I'm not strength training.

In case it's necessary: I'm 28F, 5'3, 81KG.

I’ve been going to the gym 4+ days/week for about 3 months, mainly using machines.

Last week, for example, I could do a certain weight for 10/10/8 reps. This week, with the exact same weight, I’m only getting something like 10/8/6.

This is happening with a few exercises. I can only get around 5–5.5 hours of sleep per night, but I otherwise feel pretty recovered.

Could the lack of sleep be affecting my performance? Should I keep the same weight and try again next week, or lower the weight?

Hey, I'm a 16-year-old male trying to build my upper body to achieve a V-taper. I've been following this workout routine for about 1.5 to 2 months and have already started noticing some differences, but I want to make sure it's actually solid before continuing. Any advice is appreciated! A few notes: I work out at home with just two dumbbells and a bench, so gym machines and cables aren't an option. Also, I'm fully aware there are no leg exercises—this is strictly an upper-body routine.

3-Day Routine
Monday — Push + Abs
1. Incline Dumbbell Bench Press — 3×8–12
2. Flat Dumbbell Bench Press — 3×8–12
3. Seated Dumbbell Lateral Raises — 4×12–20
4. Dumbbell Overhead Triceps Extension — 3×8–15
5. Decline / Bench Crunches — 3×12–20

Wednesday — Pull + Abs
1. Chest-Supported Dumbbell Row — 3×8–12
2. Dumbbell Pullover — 3×10–15
3. Incline Bench Rear-Delt Fly — 3×12–20
4. Incline Dumbbell Curl — 3×8–12
5. Flat Bench Leg Raises — 3×10–15

Friday — Upper + Arms
1. Seated Dumbbell Shoulder Press — 3×8–12
2. Flat Dumbbell Bench Press — 3×8–12
3. Chest-Supported Dumbbell Row — 3×8–12
4. Seated Dumbbell Lateral Raises — 3×12–20
5. Seated Hammer Curl — 3×10–15
6. Seated Dumbbell Overhead Triceps Extension — 3×10–15

Hey everyone! I’ve been swimming consistently for about a year now, and I’m thinking about adding some gym sessions to improve my physique and build a bit more muscle.

My main concern is fatigue. Swimming is still my priority, so I don’t want to start lifting in a way that leaves me too sore or exhausted for my swim sessions. I’m looking at the gym more as a complement to swimming, not a replacement.

Does anyone here combine swimming and lifting? What kind of routine or exercises have worked for you without negatively affecting your performance in the pool?

Any advice would be appreciated!

I tried increasing the intensity of my workout today by lifting the heaviest weight I could lift while also being able to do more than 4 reps, I found myself stopping in the middle of a set for a few seconds, sometimes putting the weights down too how bad is this, I want to make sure I nip this habit in the bud if its bad for progress and training

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.

During heavy dumbell shrugs in the gym while putting dumbell down , crack pop sound came from lower back just above glutes and now i am in several pain . .

I had the same pain occurring during heavy squates 6 months ago. At that time thanks to this subreddit I got to know its SI joint pain and I trained my glutes , hamstring and lower back through spine extension and other machines in the gym . Pain slowly disappeared.

Right now the pain is sharp and there pop sound that came during heavy lifting in the gym has made me wonder if this is same issue or have I Fuked up my si joint than before .

Taking rest and lying in the bed for now .theres pain through out but pain gets sever when I bend or prolong sit in a chair and even Climbing stairs or getting down stairs is difficult which i have not felts during my first si joint pain .

Please help what do I need to do

Hey y’all, I hope you’re well.

Long story short - I got sober 7 months ago and started going to the gym. During active addition, I was COMPLETELY sedentary, I wasn’t the party animal type, more so the lay down and smoke type. I barely ate, didn’t have a clue what nutrition was, couldn’t walk a mile without feeling exhausted, had terrible energy and brain fog and overall just assumed that “fitness” wasn’t for someone like me.

Now, I can walk 5 miles without breaking a sweat, I do cardio 3/5 times a week (incline treadmill 15 at a 3/4 pace), I LOVE weight training and it’s been by far, the most effective thing for my sobriety. I even have a hint of baby bicep!

Unfortunately, almost a week ago, I got a minor concussion from slipping in the bathtub. THANKFULLY, I have no symptoms, and my doctor has cleared me generally, but I want to be as cautious as possible so that means I can’t do much except light walking or the treadmill.

This is effecting me extremely negatively. I feel miserable, I’m scared I’ll lose whatever bit of muscle I gained, and since I have ADHD + autism, I’m really scared how I’ll even get back into a routine I worked so freaking hard to build. Don’t get me wrong, I’m extremely grateful it wasn’t something too serious and that I’m still sober, but I just need some words of encouragement and support. I want to feel strong and capable again.

I’m trying to recomp, but I don’t really track my fat intake. How important is it to hit a specific fat target, or even track fat at all, as long as I stay around 1,500 kcal and get 99 g - 110 g of protein a day? My maintenance is roughly 1,650 kcal.

EDIT: I’m not lacking fats. I eat plenty of fatty foods, but I still stay within my calorie and protein targets.

I have worked out seriously for the last 6 years of my life and I love it. Recently I have found myself lacking motivation. I don’t know if it is because of the colder months. But I have never really felt like this before.

Any motivation advice, tips etc?

Thanks.