I used to feel like I had to be in the gym 5–6 days a week or I was slacking. Lately I’ve been doing 3–4 solid sessions, sleeping more, and honestly I feel way better.

Kinda annoying that “do less” was the answer lol.

Anyone else figure this out way too late?

obviously the caveat is being at insanely low body fat but i feel like that is not sustainable or healthy long term.

question stems from the fact if im at the gym flexing i look like i workout but if im just inside sitting down i look like i could pack a whole cake in 30 seconds flat.

I dumbell pressed 160 pounds total (80 for each arm). The regular gym goer spotting me said "nice job dumbell pressing 160" so I assumed that was the normal lingo.

I saw some people saying it should be that I dumbell pressed 80 but that doesn't make sense to me.

If I bench press I dont say "I just benched two 45s, two 20s, and the bar" right? I just thought total weight makes sense but I also don't know the gym lingo.

I'm on 4x8s on 135 right now (5'9, 180)- Is it just one of those things that'll show up as I get to heavier weight, or should I not worry about it? A bigger chest is one of my primary goals right now.

Hello. I recently started working out. And I hate upper body workout, it’s hard because I haven’t learned it yet, and it’s a lot to learn. But from what I learned is that as a woman, I won’t get jacked, so I should not worry. But I just saw a TikTok of a girl showing how huge her triceps got after a year only doing 2 triceps exercises 2x a week, saying how easy it was to achieve. So now I’m a little confused again. I don’t want any volume/bigger muscles in my upper body, I wanna stay small, I don’t wanna be able to flex them unintentionally. I love training my quads and glutes tho. Sorry if this was hard to understand. Thank you.

When you’re doing a dumbbell-only standing workout at the gym, do you usually stand in front of/next to a bench and basically claim it as yours for the workout?

I’ve been doing this so I have somewhere to put my dumbbells and rest between sets, but I’m also trying to be mindful of taking up space if I’m not actually using the bench. Curious what other people consider proper gym etiquette for this.

I’m 5’11.5 165lbs at around 11-12% bodyfat, have just cut from 205lbs 25%ish but I feel my lifts are super weak for my size now.

Bench press - around 210 1rm (could do 240lbs before my cut)
Squat - don’t do them because of bad knees but can do around 225lbs for 8 reps
Deadlift - also don’t do anymore but can do 350lbs for 5 reps (used to be able to do 465lbs when I was training for strength and heavier)
Dumbbell bench - 82lb dumbbells
Incline bench smith machine- 175lb 12reps
Seated shoulder press - 145lbs 5 reps
Barbell rows - 145lbs 12 reps

I don’t actually train for strength anymore just hypertrophy which obviously explains this but it still feels off since I see kids at my gym in high school who are like 130lbs with 12 inch arms benching 225lbs lol. Pretty crazy that I’m actually weaker than 16 year olds who have barely gymed for half a year.

I’m a very light individual after a period of illness, only at 1.72m and 53kg right now. I still lift everyday and could pull 13 reps clean with full rom and slowed concentric

Anyways, I plan to bulk my way back. I find it hard to eat a lot, so I’m thinking of drinking milk in place of water, because you can’t eat much but you have to drink, and milk is essentially flavored sweet water, would drinking 2l of milk or at least 1l be too much?

14, 5’10, 68kg
i play ice hockey 3 times a week and lift 4 times a week

I want a quickest, scientifically proven routine to follow LOSE fat and build muscle from HOME. I don't have access to a gym. Is that a nearly impossible task? If It is I can try to figure a way to commute to a gym?

I am willing to follow any diet, cut out sugar, whatever I need to, and eat any number of calories and water or protein. I have no clue for what exercises to do however so please I need help. I don't know what any of them mean I need videos and stuff to show me. is https://musclewiki.com/?model=f reliable/accurate? if so I will definitely heavily rely on that!

I am fifteen years old, 4 foot 11, (150 cm) and 103-107 pounds.

Main goals:

Lose belly fat (I know I cant target one area of fat tho)
Gain muscle in Legs and biceps (strengthen them, not looks based goals)

___________________________________________________________________________________

Other info i wanted to mention if anyone had any tips on -

I am skinny mostly it's just that I carry ALL my fat in my stomach and butt. ( terrible genes I guess.)

I have high cortisol tho and anxiety and depression which makes it all worse and makes the fat go to my belly even more and stuff AND I have stomach reflux and GERD and symptoms of IBS and abdominal migraine, which def means certain foods bloat me more making me look way chubbier.

This year I am being online schooled, cuz of how ugly I look right now, skinny and tea but then a a big ass beer belly. I look like a sonny angel bro. So I basically isolated myself and now have lost all of my friends because I believe if they saw the real me without baggy clothes they would be repulsed. so I need to change quickly, then I can transfer back to public school with my friends and wear whatever I like. I also donated ALL of my clothes to my sister/charity cuz they all look bad on me due to my unfortunate build. So I basically punished myself for being ugly, which should motivate me DAILY to lose the fat.

My goals are not to lose weight or drop the number on the scale, my weight is perfectly fine. I have always been underweight throughout middle school and only this year did I gain weight and become a healthy number. Howevever EVEN when I was underweight I still had a fat gut. I definitely have poor posture and flared ribs from sucking in/tensing my stomach due to anxiety, and chest breathing. Idk how to fix that either. So I guess I most likely need to follow a daily routine to improve posture and breathing.

Bro I'm pathetic idk what to do for working out. I cant go to the gym cuz idk how to use any of the machines at all. or what they even look like. I'm js gonna do workouts from home but IDK HOW TO DO THAT EITHER. Is there like One youtube video I can just play and workout with daily idk? is it 100 pushups, sit ups, squats a day, what is the secret please I will try no matter how hard. What is it pleaseee, anyone with the time. HELP ME. :( 

I’m male 23 5’8” 117lbs I have a decent bf% like I’d say 8% if I’m saying that right and I want to know how long it would take to get just a lean model physique not skinny but not huge if u know what I mean? I’ve been in the gym for 1 year and was new so I didn’t count my calories correct and now I have been recently I go to the gym 5 days a week I’ve gotten much stronger from where I started struggling with 15-20 lbs dumbbells to doing 35lbs.

I am primarly working out to build my glutes. RDLs are one of the most recommended excersises, however whatever I do I dont feel them in my glutes and hamstrings at all. I always feel it in my back and have backpain, whether I do the normal one, B stance one anx cable one or even good mornings. What are some other excrrsises that target the same way.

Hey guys, in fairly new to working out and I used Gemini for some help in creating a workout plan. I told it my goals, which are to get a stronger core/abs, grow visible thicker arms and legs, along with a muscular back and a wider upper body. Just wondering if this plan was good??

For reference I’m 6 foot 1 with a decent build

--- MONDAY: PUSH ---
[ ] Seated Chest Press Machine (3x8-10)
• Set 1:
• Set 2:
• Set 3:

[ ] Seated Shoulder Press Machine (3x8-10)
• Set 1:
• Set 2:
• Set 3:

[ ] Pec Deck / Chest Fly Machine (3x10-12)
• Set 1:
• Set 2:
• Set 3:

[ ] Cable Rope Triceps Pushdowns (3x10-12)
• Set 1:
• Set 2:
• Set 3:

[ ] Triceps Extension Machine(3x8-10)
• Set 1:
• Set 2:
• Set 3:

--- TUESDAY: PULL ---
[ ] Lat Pulldown Machine (3x8-10)
• Set 1:
• Set 2:
• Set 3:

[ ] Seated Cable Row Machine (3x10-12)
• Set 1:
• Set 2:
• Set 3:

[ ] Reverse Pec Deck / Rear Delt Fly Machine (3x12–15)
• Set 1: ____ lbs x ____ reps (Target: 40–50 lbs to test baseline)
• Set 2:
• Set 3:

[ ] Preacher Bicep Curl Machine (3x10-12)
• Set 1:
• Set 2:
• Set 3:

[ ] Cable Reverse Curls (3x10–12)
• Set 1:
• Set 2:
• Set 3:

[ ] Palms-Up Cable/Dumbbell Wrist Curls (3x15-20)
• Set 1:
• Set 2:
• Set 3:

--- WEDNESDAY: LEGS & ABS ---
[ ] Leg Press Machine (3x8-10)
• Set 1:
• Set 2:
• Set 3:

[ ] Seated Leg Curl Machine (3x10-12)
• Set 1:
• Set 2:
• Set 3:

[ ] Leg Extension Machine (3x12-15)
• Set 1:
• Set 2:
• Set 3:

[ ] Machine Ab Crunch (3x12-15)
• Set 1:
• Set 2:
• Set 3:

[ ] Seated Calf Raise Machine (3x15-20)
• Set 1:
• Set 2:
• Set 3:

---THURSDAY: REST 🛑 ---

--- FRIDAY: UPPER BODY ---
[ ] Incline Chest Press Machine (3x8-10)
• Set 1:
• Set 2:
• Set 3:

[ ] Lat Pulldown - Close Grip V-Bar (3x10-12)
• Set 1:
• Set 2:
• Set 3:

[ ] Cable Lateral Raises (3x12-15)
LEFT ARM
• Set 1:
• Set 2:
• Set 3:
RIGHT ARM
• Set 1:
• Set 2:
• Set 3:

[ ] Cable Overhead Triceps Extension (3x10-12)
• Set 1:
• Set 2:
• Set 3:

[ ] Machine Bicep Curl (3x10-12)
• Set 1:
• Set 2:
• Set 3:

[ ] Hammer Strength MTS Row (3x8–10)
• Set 1:
• Set 2:
• Set 3:

[ ] Cable Reverse Curls (3x10–12)
• Set 1:
• Set 2:
• Set 3:

[ ] Palms-Down Cable/Dumbbell Reverse Wrist Curls (3x15-20)
• Set 1:
• Set 2:
• Set 3:

--- SATURDAY: LOWER BODY & ABS ---
[ ] Hack Squat Machine or Leg Press (3x8-10)
• Set 1:
• Set 2:
• Set 3:

[ ] Lying Leg Curl Machine (3x10-12)
• Set 1:
• Set 2:
• Set 3:

[ ] Seated Calf Raise Machine (3x12-15)
• Set 1:
• Set 2:
• Set 3:

[ ] Captain's Chair / Hanging Knee Raises (3x12-15)
• Set 1: bodyweight (177) lbs x
• Set 2: Bodys weight(177)lbs x
• Set 3: bodyweight(177) lbs x

[ ] Leg Extension Machine (3x10-12)
• Set 1:
• Set 2:
• Set 3:

--- SUNDAY: REST DAY 🛑 --

If i do 13 reps of 6kg bicep curls , with proper form and on the 14th my arm stops midcurl and my body tightens and I cant do more in that set after that . Is this type of lifting harming my bicep ?

I'm doing a project for my STAT class, and I need to gather my own data to see how many gym goers can lift 225 lbs. Your responses would be greatly appreciated :)

I don’t want to fight with this post. I genuinely want to understand.

If you see a woman in the gym there only to workout, who is clearly giving off: I’m here for a short period of time solely to focus on my workout, please don’t talk to me I’m focussed and not looking for a boyfriend, friend or someone to talk to. Why do some men (not all) take this as an opportunity to glare, stare, follow me around the gym, try to catch my eyes in the mirror, or be in my personal space when again—I am trying to give off all the “please leave me alone” vibes.

I’ve stopped wearing revealing clothing, I’ve tried wearing a fake ring; in only have my headphones on a focus on my phone or my reps. Some men will stand or sit and watch my entire set and keep looking at me even if I give them a please don’t bitch stare.

I’m a personal trainer. I’m strong and lift heavy weights. I get this draws attention but I really don’t want to have to say anything to anyone and make them feel awkward but I can’t keep being so angry in the gym. There are no women’s only gyms near me which sucks. But I need you to know it kills me to have to modify myself constantly and I just leave the gym so angry. I’m in a very happy committed long terms relationship I have zero interest in picking up at the gym. What is this?? Plz help.

I just want to hear the other side so maybe I can understand and have compassion and my workouts can stop being ruined.

Please weigh in, and try to be helpful.

Bc rn get me OFF of this thing

So some background. I work a job moving a lot of heavy stuff. I've had elbow, wrist, etc injuries before. Recently, I injured my elbow/upper forearm. But it doesn't really hurt unless I'm going heavy, palm up curls. So like barbell curls, ez bar curls, etc. Hammer curls are fine, and lower weight/higher volume barbell curls are ok, but don't really feel like they're actually effective.

So the main question. What am I missing if I just do hammer curl type movements (so palm in) until the elbow stabilizes? Am I missing out on hitting a certain head of the bicep that way?

Hi!

I have a beast sensor that i can't use as the company went bankrupt. Is there anyone that knows if i can use it in any way? Like if it's compatible with another app for example? Thanks in advance!

So basically I have been gym for about 6 months, most of times I'm solo gym (Learned basic things from my Brother).

Got my self a bit weight from 54kg to 59kg (I'm 167cm), but then my weight and gym progress are kinda stuck

Then I moved to new city, tried new gym...

Someone approach me after finishing session, He's a PT, he said my form wasn't optimal, offer me his PT service, about 20$ a month for 8 session. 35-40$ is usual cheap PT offer in here

Considering he gave me discounted price, and I want to make sure have good workouts form, should I just accept him?

I'm thinking to try for about 2-3 months 😂

Hey guys!! So, I went to the gym like 3 times but i cant keep going. do you know some other options like how to do homeworkouts similar to the gym?

My back day consists of 2 lat exercises (pulldowns and seated cable row). 2 mid back exercises (meadows rows. Pendlay row) and one rear delt exercise . I do triceps after

Is it really worth including a traps exercise for upper /middle traps i think rows work them pretty well no?

Give me your opinion on this