I'm heading back into the gym and am wondering what's the most effective way to do this. I'm currently doing Strength Training 4x a week and some cardio 2 days a week at most. I'm a 45 year old male. What should I be focusing on?

I have a fitness test at school where I have to do push-ups, but I currently can’t do any. I asked if I could do knee push-ups instead, but they said no. What’s the best way to build strength quickly so I can start doing proper push-ups?

I currently weigh around 170 lbs, so I’m not sure if that’s making push-ups more difficult for me or if I just need to build more upper-body strength.

Pretty much the title. I could use some realistic encouragement…

I’m a 40+ male and looking for help to find the best way to gain muscle and energy and lose body fat (I feel lethargic certain times of the day mainly mid afternoon)

I am a vegetarian and feel I don’t get enough protein in my body which maybe a reason for my lethargy.

Any nutrition advice, workout routine, exercises would be greatly appreciated thanks in advance!

I am 5’10 and 185 lbs currently if that matters

I recently started a job that has an on call rotation and I had a call recently that happened just as I started my workout routine. After the call was over I had a dilemma, there was not enough time to complete my daily routine and get my workout and walk in. Reluctantly I chose the walk because I have to commute to the gym to workout. So I pose the question I pondered on my walk, is it more beneficial that I go for a walk or would it have been more beneficial to go to the gym from an overall heath perspective. Which would you choose if you only had time to do one?

my biceps have been blowing up recently which is great but my main exercise which is incline dumbbell curls, ive been stagnant at around 6-8 reps for the past maybe 3 weeks to a month

but ive gone up 10 pounds on my free weight hammer curls, went from 55 to 65 and ive progressed about 10-20 pounds on all my bicep curl machines within the same time frame.

(machines) such as a preacher curl or recline curl machine ^^

but my free weight dumbbell curl on incline hasnt changed which is really confusing considering everything else is getting stronger.

and yes i know hammer curls do not work the bicep but it still thought i should mention it.

Hi guys, im new to the gym, im 16m, and i am slightly overweight but also very muscular underneath the fat. Im 6'1 and 205 lbs. Im doing upper body 2 times a week and legs once. I've got 6 exercises in each workout, and so i was wondering if I should do 6-8 close to failure or 3 sets of 10-12 of less hard workout if that makes sense. Im very confused with the sets, and so i was looking for advice if that's possible.

Hello everyone!

I want to get fit, I have 4 kids, but I have spare time daily. Ang biggest problem ko ay ang pagiging mahiyain. Gusto ko mag start mag gym pero nahihiya ako. Paano ba? Sa mga may same thoughts ko bago kayo nag gym, how was your experience when you first walked in the gym? May nag approach ba na coach or nag offer ng help on how or where to start?

Badly need your comments.

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.

Hi everyone! Long time lurker, first time poster lol.

In short, I don’t have access to a gym, and my apartment is incredibly tiny so I have no space for a barbell/bench or any other equipment. Currently, I just have 5, 10, 15, 20lb dumbbells. Recently, I find myself needing heavier especially for deadlifts, squats, and the like.

I wanted to know if anyone has had success with adjustable dumbbells, and if so which brand/model. There’s so many, and with how much of an investment it is I want to make sure it’s worth it haha.

Thanks! 🫶

Looking for codes, for vest purchase. Thanks.

Hey, so I need some serious help. I’m 19 6’4 220-240lb extremely poor and can’t afford a personal trainer, I don’t know a lot of people. I just got a gym pass gifted and I want to get in shape and fix my physique and feel better about myself.
I know the body or physique I want and want to work toward, but I have no idea how to get there. I can send pics of the physique I want to work for if that helps, but I don’t like the diet I need to go on or the workout routine I need to get that physique, and I need it as fast as possible. I can’t say why, but it’s for a potential job opportunity I have coming up in the spring. Anything helps. I’ll really do anything that helps me get the result as fast as possible.any helps appreciated even pointing me in the right direction.

I'm in my 40's and working an 8-5 shift, with about 1hr for commute from home to work. I had a history of heart attack when I was in my mid 30's. But now I'm doing healthy eating plus resistance training.

My routine:

Monday:

Shoulder lateral raises: 3sets, 12 reps, 8kgdb each hand

Bend over rows: 4 sets, 12 reps, 13kgdb each hand

Bend over reverse fly: 3 sets, 8 reps, 10kg each hand

Tuesday;

Overhead triceps extension: 3 sets, 12 reps, 13kg

Cross body hammer curls: 3 sets, 12 reps, 10kg hand

Preacher curls: 3 sets, 10reps, 10kg each hand

Wednesday: rest day

Thursday:

Push ups with wt: 3 sets, 12 reps, 11kg

Flat bench db chest press: 3 sets, 10 reps, 10kg each hand

Flat bench db chest fly: 3 sets, 10 reps, 10kg each hand

Friday:

Goblet squats: 4 sets, 12 reps, 14kg db

Dragon flag: 3 sets, 12 reps, 3kg ankle wt

Leg raises: 3 sets, 12 reps, 3kg ankle wt

Sit ups: 3 sets, 12 reps, 1kg wrist wt

Do I need to tweaks this routine? I lack much time thus I do the first exercise in the morning before work then others at night after work

Im a very big fan of David Laid and his aesthetic physique with the V-Taper build, I want to be him. But is it achievable? I've heard numerous claims saying that he's on steroids or enhancement drugs and I don't know whether if you can achieve a build like him naturally with these claims, I already have a similar frame of 6'1 and im currently bulking right now and I want to be him.

I hate leg day, so I wanna make this as simple and fast as possible. What are the bare essential exercises I need to do to hit everything. I don't want to become a crazy body builder, just don't want chicken legs. So I don't expect to go nauseating heavy.

Here is my leg day right now. What things can I remove or sets/reps I can adjust. Thanks.

Romanian Deadlift 3x5

Barbell Squat 5x5

Leg Press 3x8

Lying Leg Curl 3x8

Leg Extension 3x8

Seated Calf Raise 3x8

OK, maybe it’s just me but I have seen so many repeat post about the worst experience of the worst things are the worst habits anybody’s ever experiencing in the gym. How about this.

What are some of your favorite things about your gym or some of the best things that you’ve seen at the gym as far as gym etiquette, behaviors, interactions.

So easy to talk about the negative, so let’s talk about the positive here!

I’ve gotta tell you I absolutely love my gym and have experienced so few of the behaviors that are so commonly posted here and maybe I’m just lucky but I’m curious what else is happening out there that is positive

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 sticking to 2 sets at high weight and intensity on most exercises because I dislike going above 3.

Full Body:

Dumbbell Bench Press:

2 sets of 10

Romanian Deadlift:

2 sets of 10

Zercher Squat:

2 sets of 10

Lat Pulldown:

2 sets of 10

Hip Thrust:

2 sets of 10

Overhead Triceps Extension:

2 sets of 10

Single Arm Lateral Raise:

2 sets of 10

Upper:

Incline Bench Press:

2 sets of 10

Chest Supported Row:

2 sets of 10

Assisted Pullups:

3 sets of 10

Converging Shoulder Press:

2 sets of 10

Farmers Walk:

2 sets of 60s

Machine Preacher Curl:

2 sets of 10

Triceps Pushdown:

2 sets of 10

Cable Crunches:

3 sets of 15

Lower:

Zercher Squat:

2 sets of 10

Hack Squat:

2 sets of 10

Barbell Deadlift:

2 sets of 10

Seated Leg Curl:

2 sets of 10

Seated Leg Extension:

2 sets of 10

Hip Thrust:

2 sets of 10

Hip Abduction:

2 sets of 10

Hip Adduction:

2 sets of 10

Calf Extension:

2 sets of 15

17m exercise every day bench + weightlifting im tryna get biggest muscles and big strength but my brother despite eating chips all day can lift more than me how is it fair how how whats the point of playing this game if some people are just born to naturally win it

Geniunely thinking abt js becoming trans and joining womens league so I can have a turn at being genetically better too

37m 5’ 11”

I’ve been working out 5 times a week since Mid February. Went from 137lbs to 152lbs. Somewhat counted my calories at the beginning, but I’ve been tracking them for real for the last 134 days. I get 150g of protein, 3000 calories, and 350 carbs.

I train to failure and my lifts are getting heavier.

From April to now, I’ve only gained a little over 10 pounds. Do I need to eat even more food?

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?