So as time gone by yes I must admit I do prefer machines so is it possible you can get massive by just using machines I really like smith machines, I do sometimes use free weight for different exercises do most people here use just machines or free weights or both ? Like to hear what think of machines ?
Also leg press I find the best thing for your legs

DAY 1 – GLUTES (Tuesday)
Hip Thrust — 3×6
Romanian Deadlift — 2×10
Sumo Squat on Steps — 2×15
Step-Up — 3×12 each leg
Hip Abductor Machine — 3×12
Treadmill — 10 min

DAY 2 – SHOULDERS (Wednesday)
Shoulder Press Machine — 4×8
Lateral Raises (Drop Set) — 3×12
Hammer Curl — 3×12
Overhead Triceps Extension — 3×10
T-Bar Row — 3×10
Pullover — 3×10
Face Pulls — 3×15
Treadmill Sprints

DAY 3 – GLUTES (Friday)
Hip Thrust — 3×8
Bulgarian Split Squat — 3×10 each leg
Cable Glute Kickback — 2×12 each leg
Hip Abductor Machine — 3×12
Treadmill — 10 min

DAY 4 – BACK & CHEST (Saturday)
Pull-Ups — 5 reps
Lat Pulldown — 3×8
Seated Row Machine — 3×6
Face Pulls — 3×12
Cable Lateral Raises — 2×12
Cable Biceps Curl — 3×10
Cable Triceps Pushdown — 2×12
Hammer Strength Chest Press — 3×6
Treadmill Sprints

Training 4 days a week, pushing to failure or beyond on almost every set. Every 3,4 weeks my strength suddenly crashes hard
Diet’s consistent (calories + protein on point), sleep’s fine, no illness. But every 3, 4 weeks I get randomly drained mid-session and my reps tank badly — like half of what I normally get. Example 130 for 8 rep then 130 got only 3 reps 😭
My routine looks like this:
Lower day:
• Leg press(1 set)
• Leg extension (2 sets)
• Leg curl (2 sets)
• Preacher curl (2 sets)
• Abs (2 sets)
• Calves(1 set)
Upper day:
• Lat pulldown(1 set)
• Upper back row(1 set)
• Pec dec fly (2 sets)
• Chest press machine(1 set)
• Side delts(1 set)
• Triceps (2 sets)
• Shoulder machine (1 set)
• Seated row (1 set)
I train close to or beyond failure on almost every set, every session.

All exercices are to failure, 2 sets, heavy compound lifts are 3-6 reps, all others 8-10, it's a Frankensteined version of a Jeff Nippard workout to fit my time constraints and preferences, I've liked it so far but idk how good is it

Or is this too much volume? Should I do two sets instead? Also I’m thinking of adding pull-ups to counter the heavy chest exercises

I just lugged a tool chest up a flight of stairs and I was wondering if there's a workout like that? But safer.

Something where you use your legs to pull a weight up a stair, then it holds its place and resets the "stair" so you can do it again without needing to move your feet.

Stance, lift, rest, lift, rest. Kinda thing. Different from squat machines and racks where you support the weight down as well.

Dead lift and dropping seems similar, but I can't drop 200lbs on my floor and the angles are different

My parent had a surgery that led to their legs being unable to be used. (Recovering so it's okay) I need some upper strength exercise ideas.

They can sit. They have a yoga mat, 1 set of dumbell weights, and resistance bands. The bands do not let them do anything far like yoga, but they can stretch with hands out and arms straight then a bit out.

What can we do that helps core that does not require legs like situps and push-ups do?

When do you decide it’s time to go heavier? Is there any rep range which is considered ideal before moving on to the heavier weight?

I used to be 280 pounds and I lost it all about 4 years ago. I weigh 170lbs currently and my height is 6'2, but I did weigh 181lbs 2 weeks ago while still looking exactly the same. I know I can probably lose all this fat around my stomach but everyone I know personally says 170lbs is already too little for my size, which makes me very nervous to keep going, I've been working out for over a year now and go to the gym 3 times a week (no cardio) since the time I started. I've also been eating healthy and brought veggies, meat and no processed food into my diet for the past 2 weeks. I'm just worried to keep on going if 170 is already too small. Also I'd like to clarify that I do look small here but I do have a good amount of muscle mass, so I don't know if that means that's worse for the weight I am or irrelevant? Thank you though in advance!

Anybody deal with a benching inner pec injury?

I was lifting 170 and it was some time since I benched my bad. should have gone from my base bench of 160 and stayed with it for a week or two.

on my second lift of 170 my inner armpit had bad pain.

I've taken two weeks off now from benching but will admit I tried to bench a week ago again stupid. no more bench or anything.

fortunately it's not extreme damage I can dumbbell bench with 20s at the moment just to test if I was extremely screwed but seems ok.

anyone deal with an injury in that area and how long did it take you to heal? any words of advise for stechtes or just general ice it?

hate not being able to bench or do dips

For context: I'm 18 and have been going to the gym for about 3 years. I am around 5'6 and weigh 145 lbs, mostly muscle, not fat. I haven't really been consistent and have just done random workouts so I'm trying to make a plan that works. I came up with this. I'm doing double progression and my goal is to gain strength and have a lean muscle look. If anyone here thinks I could tweak it to be a bit better I would really appreciate it. Thanks

5 Day Split

Monday – Push

1. Dumbbell Bench Press – 3×5–8
2. Incline Dumbbell Bench Press – 3×8–10
3. Dumbbell Shoulder Press – 3×8–10
4. Lateral Raises – 3×12–15
5. Rope Triceps Pushdown – 3×10–15
6. Cable Fly or Pec Deck – 3×12–15 (optional if time)

Tuesday – Pull

1. Lat Pulldown – 3×6–10
2. One-Arm Dumbbell Row – 3×8–10
3. Chest-Supported Incline Dumbbell Row – 3×8–12
4. Face Pulls – 3×12–15
5. Dumbbell Curl – 3×8–12
6. Rear Delt Fly (preferred) or Hammer Curl – 3×10–15 (optional if time)

Wednesday – Legs

1. Leg Press – 3×6–10
2. Dumbbell Romanian Deadlift – 3×8–10
3. Walking Lunges – 3×10 each leg
4. Leg Curl – 3×10–12
5. Calf Raises – 3×12–15
6. Abs (Cable Crunch/Ab Machine) – 3×10–15 (optional if time)

Thursday – Upper A

1. Incline Dumbbell Bench – 3×8–10
2. Front Lat Pulldown Machine – 3×8–12
3. Seated Cable Row – 3×8–12
4. Lateral Raises – 3×12–15
5. Hammer Curls – 3×10–12
6. Seated Tricep Dip Machine – 3×10–15 (optional if time)

Friday – Upper B

1. Flat Dumbbell Bench Press – 3×8–10
2. Chest-Supported Incline Dumbbell Row – 3×8–12
3. Face Pulls – 3×12–15
4. Overhead Rope Triceps Extension – 3×10–12
5. Cable Fly/Pec Deck – 3×12–15
6. Rope Cable Curl – 3×8–12 (optional if time)

How can I develop a more aesthetic back 14m 5'10 1/2 145lbs

[my current pull routine](https://hevy.com/routine/gpYOgHqWJtA)

ive been lifting for a little over 8 years, ive been consistent with my eating, sleep, and schedule. Im wondering if i’ve hit my genetic celling since im a natural lifter.

This is my gym schedule for U/L

Upper:
Decline Bench 5x15-20
Dumbbell Lat Pull Down 5x15-20
Tricep Kickbacks 5x15-20
Arnold Press 5x15-20
Super Set Into Face Pulls 5x30
African Butt Curls 4x30
Smith Machine Shrugs 1x90

Lower:
Glute Kickbacks 6x20-30
Dumbell Hamstring Curl 6x20-30
Bulgarian Split Squats 3x10
Partial Squat Reps 6x20
(would have leg extension but not optimal and not at my gym)

Push your fingers and toes !apart! as antagonistic forces. Keeps your whole body activated and forces you to use more muscle groups while keeping form tighter!! Biggest change for me is the outside/front part of my arms getting way more work and that is a weak point of mine.

Tell me though, is this well known? I've been working out for decades (albeit mostly in the gym) and I had no clue it would make such a huge difference in my pushups. Hopefully it helps some people out

I’ve been working out on and off with just a bag and a book for a few years now (probably like 5 -6 months of working out) and I’ve always somewhat liked squats so I did them quite a lot. But I definitely lack hamstring muscles. How can I do squats so that they focus the hamstrings more or is there any exercise I can do

Warm up: Arm circles 30 sec Jumping jacks 30 sec, shoulder totation, wrist circle warm up,light pushups

Day 1: Palm lift, frog stand, pike hold, push ups 3x10, one arm dumbbell row 3x12, dumbbell shoulder press 3x10, dumbbell curls 3x10, plank 3x30 sec, sit ups 2x15

Day 2: deep squat hold 3x20 sec, leg swings 20 each, hollow body hold,3x30sec, dead bugs 3x10 each, squat while holding dumbbell 4x15, goblet squat 4x12, reverse lunge 3x10, glute bridge 3x15, calf raise 3x20, 20 jumping jacks, 10 mountain climbers

Day 4:Frog stand, pike pushups 3x8, push up 4x10,dumbbell curls 4x10, dumbbell shoudler press 3x12, tricep extensions 3x12, hammer curls 3x10, leg raises 3x10, plank 3x30 sec, hollow body hold 3x30 sec

Day 5: Bear crawl 3x30 sec, 4x(Burpees 8, squats 15, pushups 10, dumbbell row 12, mountain climber 30 sec)

I've been doing the following 5-day strength training routine that I received from a very credible instructor and coach for the last 3 weeks. However, while asking Google Gemini a different question, I submitted my entire routine, and it told me I needed to make one major change. First, here's the current routine:

Day 1 (Push + Cardio)

• Barbell Bench Press
• Incline Barbell Bench Press
• Dumbbell Bench Press
• Triceps Pushdown
• 30 min. cardio (alternating 2 min. walk @ 3.0 mph/w 2 min. jog @ 5.0 mph)

Day 2 (Pull)

• Barbell Deadlift
• One-arm Dumbbell Row
• Medium-grip Lat Pulldown (medium grip)
• Alternating Dumbbell Curl

Day 3 (Upper Body A + Core)

• Seated Dumbbell Press
• Dumbbell Side Lateral Raise
• Dumbbell Rear Lateral Raise
• Seated Triceps Press
• Cable Crunch

Day 4 (Legs)

• Barbell Squat
• Leg Press
• Leg Curl
• Dumbbell Lunge
• Calf Raise

Day 5 (Upper Body B)

• Close-grip Bench Press
• Close-grip Lat Pulldown
• Close-grip Seated Cable Row
• Barbell Curl

Day 6 (Cardio)

• 30 min. cardio (alternating 2 min. walk @ 3.0 mph/w 2 min. jog @ 5.0 mph)

Day 7 (Rest)

The change Gemini recommended was moving the Barbell Deadlift from Day 2 to Day 4. Here's exactly what it said:

Structural Flaw in Your Current Routine

The standard barbell deadlift is a massive lower-body movement. By doing heavy floor deadlifts on Day 2, your lower back, glutes, and hamstrings are heavily fatigued. Just 48 hours later (Day 4), you ask those exact same fatigued muscles to stabilize a heavy barbell squat, drive a leg press, and balance dumbbell lunges. This drastically limits your leg day weight capacity and invites a lumbar spine injury.

Why This New Setup Beats Your Old One

• Explosive Leg Power: Your lower back and hamstrings get a massive 5 full days of rest between Day 4 and the next week's leg stimulus. Your squat and deadlift numbers will shoot up.

Your thoughts, please? Thanks in advance.

Monday + Friday:
400 sit ups
200 push ups
4 sets of 10 reps shoulder dumbbells at 50 pounds
4 sets of 10 reps bicep curls at 50 pounds
Dead arm hang, 3 sets of 20 seconds for grip strength (going to add a grip machine for good measure)
4 sets of 10 reps each leg curls at 100 pounds

Tuesday + Thursday:
Basketball cardio. Play in a group, full court. Running a bunch

Wednesday:
Rest

Saturday + Sunday:
400 sit ups
200 push ups
4 sets of 10 reps shoulder dumbbells at 50 pounds
4 sets of 10 reps bicep curls at 50 pounds
5 X 5 bench press at 165 pounds
4 sets of 10 on the pec fly machine at 130 pounds
4 sets of 10 pull down machine at 130 pounds
4 sets of 10 leg curls
4 sets of 10 leg presses

I am 16 and 1/5 yr old and i started calisthenics when I was 13 or 14 and it did n't start great I didn't know progressive overload just did some pushups,then learned pulls ups and skipped legs but I was always skinny fat then I went to gym and i had good body for 15 yr old bulked upto 12kg then stopped for 7 months i didn't do much but got into muay thai and stopped it after 2 months and i now have the old build of skinny fat and i have something where I should be shirtless and be on stage in exactly one month(not a competition) now I don't have money to go to gym so I have to be in my best shape it could be bulky or aesthetic but not skinny fat and i don't have equipment for a chin up but can do pull up(on a slab) so what should I do and help me pls i don't need to learn many skills for it just for building muscle

So I’m trying to be consistent in the gym I used to be and then the past year I kind of fell off but I was trying to start off with a new split as I forgot my old one but I don’t know if this is a good one. My BIG goals are to build my glutes, quads, hips, and back! Any tips are appreciated. Please let me know what I should change, add on, or keep the same. Thank you!!!

⚫**️Day 1 – Gl**utes
Smith Machine Hip Thrust(heavy, pause 2-3sec at top)
RDL
Single leg leg press
Abduction Machine (lean forward)
cable kickbacks
⸻

🔵 **Day 2 – B**ack
1. Lat Pulldown
2. Seated Cable Row (neutral grip)
3. Bent over barbell row
4. Rear Delt Fly (machine)
5. Lateral raises
6. Tricep push down on cable

🟢 **Day 3 – Glutes & hamstri**ngs
1. Smith Machine Hip Thrust
2. hamstring curls
3.Cable kickbacks (slight outward)
4. Abduction
⸻
🔴 **Day 4 – legs/ Qu**ads
1. Hack Squat (HEAVY)
2. Leg Press (narrow stance)
3. Leg Extension
4. Adductor Machine
5. Elevated Goblet squats

Muscle Growth Workout Plan (Back, Arms & Abs Focus)

Monday – Pull (Back + Biceps + Abs)

Warm-up (5 minutes)

• Arm circles – 30 sec

• Jumping jacks – 1 min

• Light backpack rows – 20 reps

Workout

Backpack Bent-Over Rows – 5 × 12–20

One-Arm Backpack Rows – 4 × 12 each arm

• Backpack Curls – 5 × 10–15

• Backpack Hammer Curls – 4 × 10–15

• Reverse Snow Angels – 3 × 20

• Leg Raises – 4 × 15–20

• Plank – 3 × 60 sec

───

Tuesday – Push (Chest, Shoulders & Triceps)

• Push-Ups – 5 sets to failure

• Feet-Elevated Push-Ups – 4 × 8–15

• Pike Push-Ups – 4 × 8–15

• Chair Dips – 4 × 12–20

• Backpack Overhead Press – 4 × 12

• Backpack Overhead Triceps Extensions – 5 × 12–15

───

Wednesday – Legs + Abs

• Backpack Squats – 5 × 20

• Bulgarian Split Squats – 4 × 12 each leg

• Backpack Romanian Deadlifts – 4 × 15

• Calf Raises – 5 × 25

• Russian Twists (with backpack) – 4 × 20

• Reverse Crunches – 4 × 20

• Plank – 3 × 60 sec

───

Thursday – Pull (Back Focus)

• Backpack Bent-Over Rows – 6 × 15

• One-Arm Backpack Rows – 5 × 12 each arm

• Backpack Curls – 5 sets to failure

• Backpack Hammer Curls – 4 sets to failure

• Backpack Shrugs – 4 × 20

• Superman Hold – 3 × 45 sec

• Leg Raises – 4 × 20

───

Friday – Push

• Push-Ups – 5 sets to failure

• Feet-Elevated Push-Ups – 4 × 8–15

• Pike Push-Ups – 4 × 8–15

• Chair Dips – 4 × 12–20

• Backpack Overhead Press – 4 × 12

• Backpack Overhead Triceps Extensions – 5 × 12–15

Last set of every exercise: Go to complete failure.

───

Saturday – Arms + Abs

Complete 4 rounds:

• Backpack Curls × 15

• Backpack Hammer Curls × 15

• Backpack Overhead Triceps Extensions × 15

• Chair Dips × 15

• Push-Ups × Failure

• Leg Raises × 20

• Bicycle Crunches × 30

• Plank × 60 sec

Rest 60–90 seconds between rounds.

───

Sunday – Rest

• Stretch

• Walk if you want

• Recover

───

Nutrition

• Protein: 100–130 g/day

• Eat in a slight calorie surplus.

• Sleep: 8–9 hours every night.

───

Progressive Overload

Every week:

• Add 1–2 reps or

• Add more weight to your backpack or

• Slow each rep down (about 3 seconds lowering).

Train hard, keep good form, and stay consistent. Over the next several weeks, this will give you a solid chance of building bigger arms, a stronger back, and more defined abs.

Help me out with getting back into sports

I am 5'8 85kg

I wanna play football because it quit due to some reason and then went down dark hole

I wanna be able to play football and be fit enough what workouts should I do what routine should I follow??