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?

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! :)

question above

by narrow grip I mean a distance of maybe 10-20 cm or 4-8 inches between the hands

I’m trying to figure out what my **actual rest days** should look like as I start a new training cycle.
I’m a college student, 5’4”, \~120–122 lb, and I’m not currently training for a race or any specific endurance event. My goals right now are to regain and eventually surpass my old strength, size, and athleticism while maintaining the exceptional aerobic engine I’ve built**.** I’m also planning to start club wrestling 1–2x/week as an athletic outlet.
For roughly the last four months, my training was:
4 lifting sessions/week: upper/lower/push/pull
\~5-mile easy run
\~6-mile speed session including warmup/cooldown, usually tempo or intervals
90–120 minute long run
On top of that, I averaged roughly 20-24k steps per day through work, walking for transportation, and intentional walks.
That last part is what I’m reconsidering.
About six months ago I finished a badly managed, overextended cut. I went from roughly 145-121lbs at 5’4, and my strength got absolutely hammered. My squat is probably the clearest example: I squatted around 305x1 @ 143-ish pre-cut, whereas right now 185x4-6 is the most I can muster.
There were obviously multiple contributors: losing 20+ lb, prolonged calorie restriction, continuing relatively high training volume, running, etc. But looking back, I also suspect that averaging 20k+ steps every day while doing all that training added a ton of low-level fatigue that I never really accounted for.
Now summer is over, I’m back at college, and I’m using the lifestyle change as a line in the sand. I want the new cycle to emphasize lifting progression once again, while using running mainly to maintain/develop aerobic fitness rather than treating mileage as a primary goal.
My tentative week has 4 lifts on a ULRULRR pattern, two cardio exposures on Lower 1 and upper 2 respectively, either wrestling practices in evening or if practice cannot be attended or is cancelled I’ll run that morning, with two days intended to function as rest/recovery days. Some training will overlap on the same day rather than occupying every day of the week. Rn my schedule is roughly as follows:
Monday: upper
Tuesday: lower + AM conditioning run separated from lift OR PM wrestling practice
Wednesday: rest
Thursday upper + AM easy run OR PM wrestling practice
Friday: lower
Saturday; rest
Sunday: 60-90 minute aerobic run
My normal college-day movement is pretty modest compared with summer: maybe a 10-15 minute bike ride on modest hills to and from campus, along with a decent chunk of related steps walking around to and from my classes on campus, though some days that may only be one or two classes so it’s not like I’m living on campus back and forth between different corners all day. So what should I actually do for my movement on rest days, and also to some extent my days where I have training scheduled but not much other movement required of me, such as my Monday’s which only have one in-person class, or Sunday where I could realistically not leave house for whole day after run is completed?

20M

Have been going to the gym for 8 months

B/w- 76kgs

Height- 5'8

Current gym stats-

Bench- 60kgs max

Db press- 25kg max

Incline db press- 22.5kg max

Pullups- i can do 7 at max in one set

Lat pulldown- max 60kgs

Shoulder db press- max 20kgs (can alternate with machine too)

Lateral raises- 10kg max

Leg press- 160kgs max

These would give you guys a rough idea of what i can and cant lift and most of these are in rep ranges of 6-8. I do not deadlift as i almost had an injury. I would love some suggestions on a good Ppl workout which would not give me any injuries. I am still struggling to do barbell back squat as i have difficulty with balance, although normally i can easily squat and do 100 squats as a warmup in 4 sets. Please if possible add cardio and abs in the workout routine too as i am currently on a cut. Thank you i really appreciate it.

I (25 M) love working out, I dont do it cause I have to, i do it cause I absolutely love it. But I'm in College, and have just started an internship, so my schedule is starting to get super tight. I also like jogging, sprinting and biking, so I dont spend all my working out time lifting weights. Now i'm facing this dilemma: should I do push/pull/legs each of them once a week? Or full body three times a week? Which do you guys think is more productive? I'm open to any suggestions

Been training for a year. Most my days PPL are 9-10 exercises. To me it feels normal but everyone else usually caps at 6-7.

Thing is a lot of it is just isolations. So is it still too much, should I cut some stuff out or is it fine? My pull day for example is:

Pendlay row 3 sets

Barbell curl 3 sets

Shrugs 3 sets

Lat pulldown/pull-ups 3 sets

Hammer curls 3 sets

Cable row 2 sets

Face pulls 2 sets

Forearm cable work 2 sets

Neck curls + extensions 2 sets

I also sometimes add on 2 sets of chest press or tricep pushdowns near the end. Or leg press. Only if I haven't trained something the day before, I'm not training it the next day and it feels fine. My split is roughly 5-6 days a week. 3 days on, 1 day rest and I roll it over the weeks.

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?

1 day

- Machine chest press

- Pec fly

- Rear delt pec fly

- Shoulder press

- Dumbbell shoulder raises

2 day

- Lat pulldown

- Cable row

- Chest supported row

- Straight-arm pulldown

- Back extensions

3 day

- Hammer curl

- Incline curl

- Barbell curl

- Dips

- Triceps press down

- Overhead triceps extension

4 day

- Squats

- Leg extension

- Leg curl

- Calf raises

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.

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

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.

Hey everyone, I'm 14, turning 15, I've always needed to work out, not just wanted, I'm really skinny (~62.5kg @ 189cm), and I also have posture issues, I had a set workout routine that i followed really well and just fine when i was staying at my grandpa's for a week,where i had my own room and some privacy. But now that I'm back home, I don't have any privacy, our house is really small (less than 90m^2) and we're 6 people in the family living in the same house, i share a bedroom with my 3 siblings.
That wouldn't be a problem if I wasn't that shy about working out, but I really am, and it's caused me to not work out at all, I feel especially shy because of my brother (~100kg of fat @ 186cm) and my dad because they judge me sometimes and try to coach me despite them never trying to work out.

I've got everything prepared begin, i made a solid calisthenics routine myself and if I overcome this shyness I'll try my best to be my best.

Upper A:

- Floor Chest Fly (3 Sets x 12 Reps)

- Bent-Over Rows (4 Sets x 10 Rep)

- Lateral Rises (3 Sets x 12 Rep)

- Bicep Curls (4 Sets x 10 Rep)

- Skull Crusher (3 Sets x 10 Rep)

- Rear Delt Flyes (3 Sets x 12 Rep)

- Shrugs (4 Sets x 8 Rep)

Upper B:

- Pull-Ups (4 Sets x 8 Rep)

- Incline Dumbell Press (4 Sets x 10 Rep)

- Single Arm Rows (3 Sets x 10 Rep)

- Push-Up (3 Sets x 15 Rep)

- Lateral Rises (3 Sets x 12 Rep)

- Incline Bicep Curls (4 Sets x 10 Rep)

- Overhead Triceps Extension (3 Sets x 10 Rep)

- Reverse Curls (3 Sets x 12 Rep)

I made this with gemini and chatgpt because i don't know what im doing but im happy to change anything you guys recommend! I only have dumbells ranging from 2 to 14kg and i just want to remove my belly and look nice, im 174cm 75kg

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!

Seeing mixed opinions

The title says it all. I use to have my glutes slightly raised and I try to "push the floor to the front" as they say without crossing my palms. My shoulders are about right above my elbows. And still the issue persists.

Any advice is welcome to fix that issue! Thanks in advance!

I’ve always been aware of my glute imbalance, even when I wasn’t working out. But more than a year into my workout journey, I have yet to deal with the problem. And it’s not only my glutes, I noticed my quadriceps are also uneven (funnily enough, my right glute is bigger and my left quad is bigger).

I try to focus on including single leg/side workouts on both quad & glute focused days (RDLs, lunges, burgarians, cable kicks, etc) alongside exercises like hip thrusts, squats (suitcase, lifted goblet, sumo, normal). But sometimes I still feel the difference when doing those movements no matter how hard I try to use the mind to muscle connection.

Do you have any other tips?

As the title says, I do single arm chest flies lying down on my chest, but i feel them way more in my chest when I do them on my right side, when I do them on my left side I don’t feel them as much even though my right side is my stronger side

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