feb to today! I think the growth is okay? But my bloodwork is showing suppressed hormones and wondering if I should focus on weight gain or if I can do both hand in hand? 😅 also can’t seem to grow my glutes for the life of me
48kg 170cm🌞

Male 28. Been having shoulder pain for a while and it randomly went away recently but my OTHER shoulder started hurting (🤡)
I injured it during bench press I guess and now if I hold my arm up it hurts, the pain grows for like 3 seconds and then reaches the max pain (feels like soreness I’d say 5/10 pain)
Anyone with a similar issue ?
Any alternative to train pecs ?

What could I use more work on

i dont have a hip abduction, cable machine or hyperextension bench at my gym. i do do hip thrusts, bss and wall rdls to grow my glutes but i cant really feel or activate my upper glutes. i really really need help with this.

So i am not fat but i also dont feel really lean yk i dont have abs and when looking at my stomach it doesnt look flat but like i have some belly. So i dont know should i do deficit or maintenance or what. Im confused. Also you can almost see my ribs which confuses me even more. Would be nice if anyone can help me

used to be 147-153 lbs (pic 2) & now im 170-175 lbs (pic 1), 5'7. sorry the pics suck, im tryna remain at least a lil bit anon. i rapidly gained weight after getting a severe injury in the beginning of the year. prior i hadn't stepped foot in the gym since 2018, but i was very active through sports (on the more extreme side). the obvious cause of the weight gain was a sudden drop in activity combined with quitting nicotine, so i was eating a lot more. to spare the nitty gritty, it's been on and off braces/crutches, being bed ridden at times, and im no where near physical able to return to sport.

activity:
in terms of activity i do everything i can, but it is quite limited, especially cardio. i took up lap swimming, but it's been destroying my hair so i stick to once a week. my pt has a very good routine that's constantly changing to adapt for my abilities. and unfortunately i also struggle with chronic shoulder & neck pain. im very consistent with the gym so im relatively still in shape for my circumstances, and non-injury routine days i do stationary biking, walking, and rowing while doing homework. im open to any accessible exercise/stretch suggestions, i may already be doing them though. ab exercises that aren't lower body dependant & strenuous on my neck is hard to find for me. i also need strong traps for one of the sports i intend to return to. im genetically blessed with a fatty, but of course wouldn't mind it got bigger lol.

eating:
this is my main issue. i have tried so many times to track my calories or intake in some form or another and i usually obsess over it for a week then ultimately fail (tbh idk what macros are i don't understand all that). between the gym & school and my injury sometimes keeping my food organized and cooking is difficult. i fluctuate but i eat good/okay, sometimes have fast food (lately ive had a bit more than normal), i have phases of eating out a lot. i eat many different veggies & fruits; sometimes with maybe too much butter. my meals really depend but i try to have a protein, vegetable, and starch. snacks can range from cheez its to peacans to cheese & crackers to fruit.

my goal isn't to be thin, i used to be 140 lbs and i personally prefer to be thicker than that. my goal is ultimately to not gain any more weight, then get down to 155, but im okay staying where I'm at for a bit. i want to come back to sport bigger but bigger from muscle not fat. and i love to eat, sticking to a strict regime with no yummy food is not an option for me, but luckily i love fruits, veggies, & most meat. i need advice on good snacks i can quickly grab on the go, what i should be eating when, and ways to cut down eating without being miserable. i also would love ways to maximize the progress im making in the gym, i think my diet is hurting that.

Push exercises:
incline smith bench
pec fly
Single arm tricep extension
overhead tricep extension
lateral raises
shoulder press

Pull exercises:
close grip row
lat pulldown
preacher curls
hammer preacher curls
T bar Row
rear delt fly

Is my form good?

Hey everyone, I’m looking for some advice on how I should approach my training moving forward.

I’m 24M, around 172–174cm and ~64–66kg. I’ve been training consistently for most of the time, i do a push pull leg split ever since i started my gym journey, but i do skip legs sometimes so i usually workout 2 days then rest for one day
and my main goal is to build muscle and improve my overall physique

Recently though, I feel like my progress has started to stall. My weights aren’t really going up anymore, and something that’s been bothering me is that some days I feel noticeably weaker than usual even though I’m getting roughly the same amount of sleep and eating roughly the same food

I’m trying to figure out whether this is just normal fluctuation, whether I’m doing too much volume, or whether there’s something obvious about my training/recovery that I’m missing, as i have been feeling like i havent been recovering as i should be

More recently, I've also started getting a strange feeling mid-workout where I feel like I might throw up or have an urgent bowel-movement feeling, combined with a sort of weak/lightheaded feeling similar to the feeling you get when you think you might pass out

When this happens, I obviously can't push myself properly and have to back off or stop the exercise. It's not happening every single workout, but it's happening enough that I've started noticing a pattern, I'm wondering whether this could simply be poor recovery/overtraining, nutrition, hydration, training intensity, or something else I should be paying attention to

I’m also taking creatine, and I’m not intentionally cutting. My goal is basically to build muscle while improving my physique as i believe i dont have a high fat % i havent gotten that checked to be honest but my physique is like average not so defined muscles no belly fat

so i would appreciate any advice and i'm sorry if the post seems all over the place i tried to cover all my thoughts

2 days ago I hit legs did 6 sets of hamstring & quad extensions. The problem is I did 4 sets of calf raises until complete failure. I then hopped on a max incline treadmill for 10mins. My calf muscles are absolutely blown out. I literally woke up the second day and had to crawl out of bed. I can't even stand up straight. I'm either walking around on my tippy toes or squatted like a goblin.
Anytime I have to go down the stairs I physically feel so much pain I have to moan. I'm hydrating & eating, but this is too much.

I have work tomorrow and it's physical work. I have no idea what I'm going to do. I am completely disabled as of now and it's 7pm.

I’ve lost over 25kg and starting to actually see some definition in my muscles, looking for some advice on what you think is underdeveloped and what I should be focusing on in the gym?? I’ve always felt like my chest was underdeveloped but people said that was mainly my BF% that just was making it look not defined.

Let me know why you think!

I started gym 3 month ago please suggest m i doing good i need asthetic body not bulky

Help
me

I signed up for a gym membership for the first time in like 10 years. My goal is to lose weight in order to get approved for a surgery. I’ve been doing strength training at home for a while but I need to do more cardio.

I went today not really knowing what to do.
I did incline walking for about 30 minutes and then elliptical machine for about 20 minutes before I got a terrible cramp. I got so embarrassed I had to walk out of there. And just walking out of there made me even more embarrassed.

I was basically doomed before I even started. Didn’t do any stretching beforehand, and I was so focused on everything else that I was not thinking about my posture or trying not to lock my knees.

This is what I did on the treadmill:
Speed 4 km/h - 2 incline - 5 minutes
Speed 4.6km/h - 5 incline - 3 minutes
Speed 4.6km/h - 7 incline - 3 minutes
Speed 4.8 - 8 incline - 3 min
Speed 5 - 9.5 incline - 3 min
Speed 4.8 - 10 incline - 3 min
Speed 4.6 - 11 - incline - 3 min
Speed 4.4 - 13 incline - 3 min
Cool down 2.4 - 0 incline - 5 min

And then I went straight to the elliptical and went on for about 3 1/2 minutes adding levels all the way to 5. as I was slowing it down on level 4 my leg cramped up really bad and I just had to walk off. I was next to a lady and was so embarrassed that I just ran off.

I don’t live to far away for the gym, about 10 minute walk. So I walked home and stretched when I got home.
I also did all of this after already walking about 11k steps from walking at work.

Could someone recommend a beginner friendly cardio workout plan I could gradually increase at the gym?
I think maybe I do treadmill and elliptical on the days Im off work and maybe bicycle and rowing on the days I’ve already been or going to work.
I read magnesium and banana are good for cramps is this true?

What do I need to do to get rid of this?? Been in a calorie deficit. Eating protein. Doing cardio. Everything other video online is saying or showing something different.

I’ve (20F)been skinny basically my whole life, and I always wanted to gain weight and build muscle. I started university in January and ended up gaining around 20lbs.

I was stressed, drinking more, eating out all the time, and barely going to the gym (probably like twice a month 💀). And whenever I did go, I basically only trained legs/glutes because all I wanted was a big butt lol. So I doubt I actually built much muscle. I do get around 10k steps every day though since I walk a lot.

I was also REALLY trying to gain weight at first and definitely overdid it. There was a period where I was eating like 2 pints of ice cream a day for almost 2 weeks and 45 sushi in one sitting💀 plus a lot of bed rotting.

Now looking at my January vs August pics, I definitely gained more fat than muscle, which obviously wasn’t really what I wanted.

I still want to build muscle, especially my back and arms because I’ve never really worked them out before but I also want to lose some of the fat I gained. Should I try to recomp by consistently strength training and eating around maintenance, or lose some weight first and then focus on building muscle?

And if recomp is the better option, what workouts/routines would you recommend?

Should i start taking creatine?