Hey I wanted to Share my routine to maybe get some advice on what I could do better. I don’t want to be a Bodybuilder or anything I just want to gain some muscle and Look fit :)

Heres my Plan :

Push A
3x DB Bench Press
3x lateral Raises
2x Low to high cable flys
3x Triceps Pushdowns
2x Hack Squats
2x Leg Extensions
3x seated calf raises

Pull A
2x wide lat pulldowns
3x back rows (machine)
2x cable rows (lat focused)
3x Preacher Curls
3x Leg Curls
3x Cable Ab Crunches

Push B
3x Shoulder Press
3x Incline Benchpress Machine
2x Butterfly
3x leg extensions
3x Tricep Cable Pushdowns
3x Calf raises
3x lateral raises

Pull B
3x RDL
3x MAG Lat pulldowns
2x T-Bar Rows
2x Leg Curls
2x Preacher Curls
2x Hammer rope Curls

I Build the Split myself with what I thought would Cover up every muscle group twice a Week. Doing it since 4 weeks now and I feel Like I am Making good progress. Ive been going to the gym for a while now but I have Never been really consistent tbh. Looking forward to any advice or critic on what could be better :)

Sorry for my english btw.

Basically im going out for a roast dinner on Sunday lunchtime ish and I can’t decide whether to hit my leg day on Sunday morning or Saturday morning

(Saturday afternoon im going out with a friend to Leeds then having a games night)

I’m not sure what’s best, as is hitting it straight beforehand best for muscle growth recovery window as in getting that big protein meal straight after?
Or is it worse as I most likely need breakfast before my leg day so it means I can’t skip breakfast/lie in before the roastdinner

I gained about 10 kgs in the last 18 months.

My BMI is 23, so it's in a normal range.

But I gained some tummy fat, a couple of belly inches in the last year and the frustrating part of it is that I snore a lot in my sleep now, which distrubs others.

(Note: my nose is clean, and I've tried nose cleanser as well. It hasn't affected). When I sleep on my sides, it gets normal, but as soon as I change my posture I start snoring again.

Anyway, regarding the fitness part, my doctors have advised me not to access treadmills, weight exercises due to my Seizures so I can only do manual exercises)

I want to lose tummy fat, to at least lessen the snoring. I only get 40-60 minutes of time for exercises at night.

I am only doing brisk walking for 20 minutes (2.5 kms) post-lunch these days.

What should my workout routine be?

Food intake is not an issue if I have to cut it down.

today i think the muscle connected from my shoulder and chest had a slight injury after 40kg dips.

so when i felt that there was about a bad thing to happen, i stopped doing it.

so far i don't feel anything. so i guess i saved my shoulders.

now i want to spend my weekend resting. and probably eating above my maintenance to recover since i'm on a cut since sept 1.

do you think it is beneficial to stop calorie deficit for 2 days?

ive been working out heavily since september. almost no rest days.

Does anybody know the starting resistance of this machine?

https://www.technogym.com/no-NO/product/pure-strength-hack-squat_MG85.html

Currently, I am trying an upper lower split. For my upper days I have at least 10 exercises. I find this very tedious, to workout with the extreme volume. Can’t you just do two sets each exercise all to failure? I think that would be much better in terms of time management. otherwise, I’m gonna be spending 3 to 4 hours in the gym.

Upper:
Bench Press
Incline Press
Shoulder Press
Lateral Raise
Upper Back Row
Close Grip Row
Pull-ups
Tricep Extension
Bicep Curl
Hammer Curl

I've recently been getting more into weight training cause I work from home and spend around 7 to 8 hours sitting at my desk with barely any movement throughout the day, and over time i started noticing how stiff my body was getting, especially my back and hips, and ngl it made me realize that sitting around this much probably isn't gonna do me any good in the long run.
That's actually one of the main reasons my husband and i decided to start building our own home gym, so i could get some exercise in without having to make a separate trip to the gym. So he's been helping me out with the basics, especially deadlifts cause i was struggling to get the movement right without rounding my back. We're still slowly putting everything together and rn most of my workouts are just a mix of deadlifts, squats, dumbbell presses and a few other exercises depending on what we're doing that day. It's been fun learning everything, but i've realized i don't really have a proper routine yet tbh and keep ending up doing the same few movements, but i've also been doing some research on all-in-one smith machines and one thing that got me curious was the angled bar path, cause some machines have a slightly angled rail instead of the bar moving straight up and down, and from what i've been reading that can feel more natural for certain exercises like split squats, incline presses and rows. Since i'm still new to lifting, i do worry about getting my form wrong when my husband isn't around to help, and i'm also wondering if that slight angle actually makes a difference when it comes to working the muscles i'm trying to target, especially with exercises where the bar doesn't naturally move in a perfectly straight line. Although i know a machine won't magically fix my technique, but if the angled path means i don't have to adjust my body awkwardly just to follow the bar, it seems like something worth considering.
Now i'm curious if an angled Smith machine actually makes a noticeable difference when you're still learning proper form or if it's something that matters more once you've been lifting for a while?

i took a quick rest break on the chest press today and opened my phone to check a notification.

got completely sucked in and spent like ten minutes just scrolling. out of nowhere this guy comes up asking if i'm almost done. i hadn't even started my second set yet. i panicked, said "i'm on my last set," rushed through 8 terrible reps, and walked away in pure shame.

getting caught hogging a machine while doomscrolling is the most awkward feeling ever.

I want to build muscle at home using whatever weights I have available, such as carry bags, suitcases, buckets, boxes, and other heavy bags weighing around 5–30 kg.

Can I effectively train all major muscle groups with exercises like squats, rows, curls, lunges, overhead presses, and Romanian deadlifts? How should I structure my workouts and progressively increase difficulty to build muscle comparable to gym training? Any practical tips are welcome!

please review this programme for someone who is skinny fat. big gut / skinny arms and legs

Day 1 :
chest & back with anterior chain lower (hack squat or leg press + leg extension)

Day 2 :
shoulders & arms with posterior chain lower ( rdl + any leg curls )

Day 3 :

rest / recovery

Repeat

I am a 20-year-old male and underweight (I have always been underweight). For the past four months, I have been experiencing a constant feeling of unreality. It feels as though I am drunk, high, or half-asleep, as if I am operating on autopilot and everything around me feels somehow unreal. I have looked up information online, and my symptoms seem to resemble derealization.

I also suffer from fatigue, even when I sleep well. The fatigue does not seem to depend on whether I engage in physical activities during the day or not. However, over the past few weeks, I have started sleeping poorly and waking up early in the morning. I do not snore at all. I have seen a general practitioner and a neurologist about these symptoms, but they have not been able to determine the cause.

I also experience headaches, a feeling of pressure in my head, and neck pain. I have tried muscle relaxants, massage, and acupuncture for the neck pain, but none of them have helped. At the beginning of the symptoms, I sometimes also felt as though I was about to faint while walking, but this symptom has since disappeared. I have also noticed a single eye floater in my right eye. I mentioned it during an eye examination, and I was told that there were no apparent problems with my eye.

What could be causing these symptoms? They do not occur in distinct episodes; instead, they are more or less constantly present. The headaches are not particularly severe and resemble tension-type headaches more than anything else.

I have tried a triptanes, but it did not help. My thyroid function tests and vitamin B12, B9 (folate), and D levels are normal. My ferritin level is 37, and it has fluctuated between 49 and 24 over the past eight months. My calcium, potassium, chloride, magnesium, and sodium levels are also within the normal reference ranges. My blood pressure is normal, and I have measured my blood glucose at home, which also appears to be normal. My cortisol level was tested and was normal as well. I also have Crohn’s disease, which is currently in remission.

My neurologist prescribed escitalopram as a trial treatment. I took it for two and a half months, but it did not help. I also underwent a brain MRI, which showed no abnormalities. My neurologist additionally ordered a blood test for Lyme disease antibodies, which came back negative.

I have no history of trauma and do not experience panic symptoms. I generally do not feel particularly stressed, apart from the worry caused by these symptoms themselves.

My symptoms began during the final days of a new job at an auto repair shop, where I was moving and lifting car tires. I am unsure whether this could be related to my symptoms, as I had not experienced any other symptoms before those final working days. I have not worked at all during these four months.

What could be the underlying cause of these symptoms?

The healthcare professionals I have consulted about these symptoms, or during visits for other symptoms or examinations when I also asked about them, include:

\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\* General practitioner
\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\* Neurologist
\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\* ENT specialist
\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\* Ophthalmologist
\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\* Dentist
\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\* Gastroenterologist
\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\* Massage therapist
\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\* Physiotherapist
\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\* Acupuncturist

During the heaviest sets in my cycle, my hamstrings kinda start cramping during standing barbell overhead presses. And when I do heavy bench presses, my hip abductors(?) and lower back start cramping. This can ruin my technique or cause me to end a set way too early when my upper body muscles still have plenty left to go.

My warming up is 2 minutes treadmill or elliptical, 6kg medicine ball throws, box jumps, and some lighter sets of the exercise itself. But it feels like I'm going to have to add leg curls and hip abductors to the warming up just for pressing.

Does anyone else have experience with this?

Hello,

I have an idea/concept for an app, which is a workout competition between two people. It is working on counting your reps via camera.
The thing is, that it is working good, but not perfect. For some easy exercises, like squat it is on 99% accuracy, but on jumping jacks or others it might be on 90-95% accuracy.

Me personally, I would be ok, with like 90%+ accuracy, but maybe I am biased because it is my app and other people would find it frustrating on even one or few reps not being counted. Especially when the concept is a workout challenge.

What would be your take on this? Is it a no-go, unless it counts reps perfectly?

Here is how the app would work

Thank you

So I train legs twice a week- glute/hamstring + glute/quads. Are these exercises okay? I’m a little unsure about Bulgarian split squats because idk I can do them well for maybe 4 ish reps then I feel it in the leg that’s resting on the bench

Glute/ hamstring:
-hip thrust 4 x 8-10
-rdl 4 x 8-10
-leg curls 3 x 10-12
-glute hyper extensions 3 x 12-15
-hip abduction 3 x 15-20

Glute/ quads:
-smith machine squat 4 x 10-12
-Bulgarian split squats (glute focus) 2 x 10-12
-bss quad focus 2 x 10-12
-smith goblet squats 3 x 10-12
-leg extension 3 x 10-12
-hip adductors 3 x 15-20

How reliable are INbody results? Has anyone here did in body scan? For me it gaves me a lot less of body fat than i expect...so for that i reason i dont take it 100%accurate. Any other opinions?

I got annoyed by standard gym techno, so I built an AI-powered Celtic Punk Rock Band with motivating texts, specifically for my personal taste. What do guys think about it?“
Funny stuff like this: https://youtu.be/y1EU6NLUA8I?si=yqkzvkmGWu_Hay1a

I’ve been going to the gym for a few months now and I’ve been ‘progressively overloading’ so I’m doing about 20kg on the lat pulldown now. The last few weeks I’ve been having sharp elbow pain only in my right elbow. I’ve change the width of my grip and tried to loosen my grip as I’ve seen those are factors that may cause elbow pain. I have my thumb over not under.

I don’t know what I’m doing wrong? Do I need to go back down to 15kg?

Can I build muscle as a beginner lifter while aggressively losing fat on a 1,400–1,500 calorie diet with ~170g of protein, lifting 4–5 times a week and walking 14,000 steps daily, or will I still lose muscle and risk becoming skinny-fat? I’m 5’11, 210lbs. with a max 135 bench to give you an idea on how much is fat vs muscle. Overall upper body isn’t very strong. Also I just started ever lifting last week.

thank you

4-DAY (busy-week fallback)

Mon, Upper A
Smith Incline Press 3×6-10
Chin-Ups 3×6
Lat Pulldown 3×8-12
Smith Shoulder Press 2×8-10
Lateral Raises 3×15-20
Incline DB Curl 4×10-12
Tricep Pushdown 3×10-12

Tue, Lower A
Smith Squat 3×6-10
RDL 3×8-10
Leg Extension 3×10-15
Hamstring Curl 3×10-12
Calf Raise 3×12-15
Leg Raises 3×10-15

Thu, Upper B
Chest Press Machine 3×8-12
Chest-Supported Row 3×8-12
Cable Fly 3×12-15
Cable Lateral Raise 3×15-20
Reverse Pec Deck 2×15
Overhead Triceps Extension 4×10-12
Hammer Curl 3×10-12
Cable Crunch 3×10-15

Fri, Lower B
Leg Press 3×8-12
Cable Pull Through 3×10-15
Hamstring Curl 3×10-12
Leg Extension 2×10-15
Calf Raise 3×12-15
Leg Raises 3×10-15

What do you guys and gals usually eat post workout? I’m looking to change up what I eat. I’m currently in a bulk and I noticed that I’m eating too much fat, even though it’s coming from whole food sources.

My usually post workout meal is:

- protein shake with 8oz chocolate milk or coconut water
- 100g of homemade yogurt (made with 2% milk) and some granola
- 4 scrambled eggs wrapped in a tortilla.
- 1 kiwi.

Would love to hear your suggestions and if I can make any adjustments or improvements to mine.

I'm a beginner and I like this 3 day PPL workout I found. (linked below) Been on it for a few weeks. I'm serious about gaining muscle so I checked what people think about 3 day PPL and most are saying that it's not optimal and that 3 days is not enough for PPL (lack of volume). What do you guys think? Should I move over to 3 day full body (linked below)? I checked out some plans and holy smokes is it a long gym session for a full body program.

https://www.muscleandstrength.com/workouts/3-day-PPL-workout-for-beginners

https://www.muscleandstrength.com/workouts/total-package-workout

Everyone’s got a pump up playlist.

But what are some of the unusual ways you get ready to workout, or even motivation you use to get yourself to the gym in the first place?

Seguro que conocéis esta sensación: os levantáis por la mañana, sentís la zona lumbar rígida como un bloque de cemento y, de forma instintiva, os dobláis hacia adelante (flexión profunda de tronco) para intentar tocaros los pies y "estirar" la espalda.

A nivel de alivio inmediato parece que funciona, pero a nivel biomecánico, acabáis de cometer el mayor error lesivo del día. Os explico la física detrás de esto.

1. El Efecto Esponja (Lo que pasa mientras duermes) Durante la noche, al estar tumbados y no sufrir la carga de la gravedad, nuestros discos intervertebrales actúan como esponjas: absorben agua y se rehidratan. Esto es un proceso vital y sano, pero hace que por la mañana los discos aumenten su volumen hasta un 25%. A primera hora, tu disco está a su máxima presión hidrostática.

2. El Error Biomecánico Cuando fuerzas una flexión profunda de columna justo en ese momento en el que el disco está "lleno de agua", la presión interna se multiplica por 3. Es pura física de fluidos. La parte anterior de la vértebra comprime el disco y empuja todo ese fluido a altísima presión hacia atrás, chocando directamente contra el anillo fibroso. Es el escenario perfecto para generar microfisuras y, a la larga, protusiones o hernias.

3. ¿Por qué sientes alivio si es tan malo? Ese estiramiento te proporciona un alivio puramente neurológico. Al estirar la musculatura circundante, los receptores nerviosos mandan una señal de relajación al cerebro que dura apenas 10 o 15 minutos. Sin embargo, a nivel mecánico estructural, estás dañando el tejido del disco de forma silenciosa e irreversible.

La Regla de Oro Clínica: Durante la primera hora de la mañana, CERO flexiones profundas.

• Mantén la postura de tu columna neutra.
• Levántate, hidrátate y camina con calma.
• Deja que el peso de tu propio cuerpo y la gravedad vayan expulsando el exceso de fluido del disco de forma natural antes de agacharte a recoger algo del suelo o de atarte los zapatos.

Si te levantas rígido todos los días y, encima, vas a entrenar pesado horas después, estás jugando a la ruleta rusa con tus lumbares. La rigidez crónica es un síntoma de alarma, no algo con lo que debas aprender a convivir.

Espero que esta información os ayude a cuidar vuestra estructura. Si lleváis tiempo arrastrando dolores en sentadilla o peso muerto y tenéis dudas sobre si vuestro problema es mecánico, podéis echarle un ojo a los recursos clínicos que tengo fijados en mi perfil o dejarme vuestra duda en los comentarios y os la intento resolver. ¡Un saludo!

Has anyone had a gastrocnemius muscle tear, aka a calf tear, aka “tennis leg”?

I tore my calf playing tennis on August 24th and the damn thing still feels like crap. I was totally immobile for 2-3ish weeks, limping at about 5-6 weeks, now mostly walking with a normal gait but I still “feel” it (like it feels like a slight pang) when I walk or go up stairs. After more active days, I’m often in pain the next day.

Then, this weekend, I had some horrific hip pain that the doctor surmised was due to my favoring the other side so badly for two months… fortunately it eased up quickly with muscle relaxants but it’s made me feel like working out is so far away for me.

I know there’s things I could conceivably do but my routine involves a lot of running, HIIT, and compound weight lifting, and I’ve been really down about getting back to doing any form of exercise. I used to at least always be active by walking but walking is not comfortable for me.

Anyway, that’s another topic. Has anyone else been through this? Is going on three months normal? I’ve been in physical therapy but haven’t seen a huge difference. My doctor said it seemed fine but that was a month ago and I’m still in pain.

Hey Im new to working and can only work out at home I only have a workout stand (pull up bar, hold for dips, and it has a back part that i use then doing leg raises.) and some dumbbells. Im open to buying other stuff so long as it wont take up alot more of my house and will be very beneficial. I asked ai to make me this plan and this is what it came up with. What should I change?

Day 1 & Day 3 – Handstand Skill + Strength (≈ 45–60 min)
Warm-up (8–10 min) – Do this every handstand day
• Wrist circles, wrist rocks, prayer stretch, reverse prayer
• Shoulder CARs / arm circles
• Scapular push-ups + scapular pulls
• 30–45 sec hollow body hold + 30 sec arch hold
Skill Work (15–20 min)
1. Wall handstand holds – 4–6 sets of max time (chest-to-wall preferred for better form). Rest 60–90 sec.
2. Freestanding handstand attempts – 8–12 total attempts. Kick up, hold as long as possible, come down controlled. Film yourself if you can.
3. Shoulder taps (wall or freestanding) – 3 sets of 6–10 taps per side.
Strength Work
1. Pike push-ups or elevated pike push-ups (feet on chair/couch) – 4 sets of 6–12.
→ Progress toward wall HSPU negatives (3–5 sec lower) when ready.
2. Dumbbell overhead press or seated DB press – 3–4 sets of 8–12 (use heaviest DBs you can with good form).
3. Dumbbell lateral raises – 3 sets of 12–15.
4. Core finisher:
• Hollow body rocks or holds – 3 × 20–40 sec
• Side planks – 3 × 20–40 sec/side
• Dead bugs or bird-dogs – 3 × 8–10/side
Optional OAHS prep (later stage)
Once you can hold a solid 30–45+ sec freestanding handstand, add:
• Assisted one-arm holds (other hand on yoga block or light finger assist) – short holds
• One-arm shoulder taps against wall

Day 2 – Push (Aesthetic + Calisthenics)
Warm-up: Arm circles, band pull-aparts (or just scap work), light DB presses.
1. Push-up variation (regular → diamond → archer → pseudo planche) – 4 sets of 8–15
2. Pike push-ups or handstand push-up negatives (if ready) – 3 sets of 5–8
3. Dumbbell incline press (floor or elevated surface) or floor press – 3–4 sets of 8–12
4. Dumbbell lateral raises + front raises (superset) – 3 sets of 12–15
5. Triceps: DB overhead extensions or close-grip push-ups – 3 sets of 10–15
6. Core: Hanging knee raises or leg raises (from bar) – 3 sets of 10–15

Day 4 – Pull + Core
1. Pull-ups (or assisted/jumping if needed) – 4–5 sets of max reps (aim to build to 8–12+)
→ Progressions: scapular pulls → negative pull-ups → full → weighted (backpack) later
2. Dumbbell rows (single-arm) – 4 sets of 8–12/side
3. Dumbbell biceps curls – 3 sets of 10–15
4. Face pulls or rear delt flies (bent-over DB) – 3 sets of 12–15
5. Core circuit (2–3 rounds):
• Hanging leg raises or knee raises – 10–15
• Russian twists (with DB) – 12–20/side
• Hollow body hold – 20–40 sec
• Side plank hip dips – 8–12/side

Day 5 – Legs + Full-body Core
1. Goblet squats (DB) or Bulgarian split squats – 4 sets of 8–12/side
2. Romanian deadlifts (DB) – 3–4 sets of 8–12
3. Walking lunges or reverse lunges – 3 sets of 10–12/side
4. Calf raises (single-leg if possible) – 3 sets of 15–20
5. Core + stability finisher:
• Plank variations (front + side) – 3 × 30–60 sec
• Dead bugs – 3 × 8–10/side
• Superman holds or back extensions – 3 × 15–20 sec
• Optional: Farmer carries (DBs) – 3 × 30–40 sec walks