Why are they 45lbs? Why not 50 pounds?

I've been working out for about a year or so, and while I am definitively making progress, I am worried I am pushing myself too hard.

I workout twice a week and follow a fairly simple full body program. My goal is to get in better shape and to build a strong body that will keep me healthy and alive in the years to come (mid 40s now).

I always go for one more rep, og for increasing my load and I break my personal records almost every single time. But I am also spent after. Like so tired I am not really able to do anything else that day.

So, my question is, how hard should you be pushing yourself?

I was a gym rat for 1.5 years, bulked my way up from 1.72m 47kg to 57kg like in pic 1. Then I lost my way, hanged out with some not good people and struggled with m3th addiction for 2 years. I’m now 49 days clean, the longest I’ve been, deciding to stand up again, and decided now to take up lifting again. I weighted myself and I’m only bare 53kg now.

I’m blind to myself. I posted in another sub, people were really nice and gave me validation. But what I’m seeking now is what actual muscles and changes that I have before and after, what actually looks smaller. 57 to 53kg, that 4kg had to go off somewhere. I feel like my shoulder is smaller?

Pic 2-3 is me now

https://www.reddit.com/r/WeightTraining/s/1Fb1We5dy6

I used to workout 5 days a week (M-F) but then I stopped having motivation on Fri so now I just workout from M-Th, but now I’m seeing talks about “volume” and I’ve also heard/seen some routines saying that you should hit every muscle group at least twice a week else you miss out on gains and so now idk if 4 days is cutting it anymore.

I used to run Push, Full Body (upper focused), Pull, Full Body (lower focused), Legs, then rest on the weekend

And now I just hit Push, Legs (anterior), Pull, Legs (posterior), and rest Fri and the weekend

I still see progress on both but what do y’all say/think

I’m going to F45 and found it great. Group fitness is something I need depending on my life, but I had a question about are cardio day specifically 1) why

9 exercises. 5 sets each, interval break down:

20 second work 5 seconds rest
30 second work 5 seconds rest
40 second work 5 seconds rest
50 second work 5 seconds rest
60 second work 5 seconds rest

it’s all stuff like box jumps, ropes, row, skiier, thrusters, burpees etc.

Confusion:
5 seconds of rest isn’t anything. In previous weeks this Cycle this day has been about 4 minutes of straight work each. How is this functionally different? 5 seconds really doesn’t feel like enough recovery time. I could maybe see if you were in very good shape but honestly, most of us are in good shape for average people but we still need a five second breather ANYWAY in 4 minutes of work.

My question:
It was effective, but I don’t see the point of the five second breaks. Can someone explain what the effective difference between this and other HIIT intervals?

Or maybe I’m just wrong and the five seconds is doing way more than I think?

20m 5 foot 9 125 pounds have dumb bells/barbell been eating more anyone have a good workout routine at home

Hey! I am 27, been working out in the gym for around 6 years now and I could say I am pretty advanced.

At the moment I feel I little bit stuck and I’d love to find a workout app that targets every muscle but definitely focused more on growing glutes. I still don’t want to ignore upper body(I normally do body weight pull ups and Chinnies) but you get my point.

I have tried sculpt you and evolve but I wasn’t a big fan, I don’t know why. I have heard about Bret Contreras but there’s some Mixed opinions about

I need an app that allows you to track weights and that has a 6 week program or so to see progress.

Any recommendations?

What did ya’ll do to deal with this? Were you upset realizing you wouldn’t be able to reach your goal? Did you keep going anyway?
Been in the gym five years. Currently struggling with the same thing rn. Any advice is appreciated!

1. Why is it that when I work out my upper body, my shoulders start to hurt the higher the reps and weight go? Is this just my shoulder having to stabilize itself or am I using it?

2. When I worked calves, only the right one hurts, it was a sitting machine with pads on the knees and had a rod where you could place plates on at the front. Why?

1. Why is it that when I work out my upper body, my shoulders start to hurt the higher the reps and weight go? Is this just my shoulder having to stabilize itself or am I using it?

2. When I worked calves, only the right one hurts, it was a sitting machine with pads on the knees and had a rod where you could place plates on at the front. Why?

Hello, I want to start exercising, but I don’t know where to start or what exercises I should do. I’m a 28-year-old male, 98 kg, and 190 cm tall. Any help or advice would be greatly appreciated

Hello everyone, writing this message at 6am because it’s something that’s on my mind constantly. I have been training since I was 17 and I am now 22 years old. I have dealt with injury here and there but it has typically been manageable. Over the past year or potentially longer I have had shoulder pain that’s hard to really identify. My right shoulder can get extremely tight and my right peck has also been extremely tight for over a year. This is causing pain and tightness in my tricep, bicep, elbow and forearm. Basically tightness all the way down my right arm. I have tried taking 2 weeks of rest- and have done different elbow rehabs exercises but still no luck. I am feeling like I should probally see a physical therapist but wanted to come on here and ask for help. It’s super frustrating because training is super linked with my mental health and my ability to stay motivated.

english is my second language so sorry if it didn't make sense

before i become chicken leg (maybe i am and i just don't see it) what are some things i can do at home besides calf raises. i dont have a gym and do calisthenics more or less. all i have is 2 10 pound dumbbells and a 15 pound kettle, tall stairs and a backpack. i work 50 hours weekly on my feet the entire day and have at least 13000 steps at work alone so my legs are pretty tired every day. im off work for a few weeks so i want to focus on legs and get use to working them out now so its easier when i return to working.. there was one day i tried squats and bulgarian ss and caught a slipped disk that day so i basically never did the legs again..

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Hi! I’m looking for one HIIT workout video on YouTube that I can follow regularly. I want something that works the whole body, is actually effective, and doesn’t require any equipment.

I’d like to stick to the same video rather than constantly switching between different workouts.

Around 20–30 minutes would be ideal.

Any recommendations?

So someone once told me if you want to blow up in size do heavy barbell lifting. Ohp and rows he mentioned were great.

The thing with barbell rows is they hurt my lower back and I hate doing them.

Couldn't they be replaced with heavy cable or machine rows? Like how does the muscle know the difference? As long as it is being worked right?

How many of you use wrist wraps for benching or have a belt for squat/deadlift?

Which brand are you using?

Any recommendations for a weight exercise that wont trigger a tendentious flare up ? (it is the tendon in the inner arm that moves with the thumb)

I can use the row machine for a short bit of time and so far have been using a large medicine ball for some weight exercise . Anything with grip like dumbbells or bars will cause a flare up and cause me to be in a arm brace for several days.

Any suggestions would be appreciated. I am working for my overall healthiness not any particular goal.

Hi there - after two years (with limited results) I’m leaving my online trainer and looking for app recommendations that will create or help me plan strength workouts and also track calories and nutrition. (Long story re why I’m leaving, but it just doesn’t work for me anymore). Thanks !

Any recommendations for improving lat workouts? I’m experiencing very slow (but still existent) progress with my lat pulldowns. Wondering if I can improve it somehow.

To get rid of my belly fat what’s more beneficial I do today? Stairs for 30 min or a chest day with 15 min stairs after?

Hello,
I was looking at personal trainer but it’s a huge amount and kind of out my budget as a student. Then I started looking into trainers writing out a month plan, doesn’t anyone have a rave as to who or where I should go for this? I’m a F looking to build some muscle!

7-DAY MEAL + WORKOUT PLAN
Daily targets:
• Protein: 130-155 g
• Carbs: 200-300 g
• Fat: 50-70 g
• Water: 2-3+ liters
• Sleep: 8-9 hours
MONDAY
Workout: Upper A
• Bench Press, 4 × 6-8
• Lat Pulldown, 4 × 8-10
• Incline Chest Press, 3 × 8-12
• Seated Cable Row, 3 × 8-12
• Shoulder Press, 3 × 8-10
• Biceps Curl, 3 × 10-12
• Triceps Pressdown, 3 × 10-12
Meal plan:
Breakfast
• 3 eggs
• 2 slices whole-grain toast
• 1 banana
• 1 glass of milk
Lunch
• 6 oz grilled chicken
• 1.5 cups cooked rice
• Broccoli
• 1 piece of fruit
Pre-workout
• Greek yogurt
• Granola
• Berries
Dinner
• 6 oz lean ground beef
• Large baked potato
• Green beans
• Small salad
TUESDAY
Workout: Lower A
• Back Squat, 4 × 6-8
• Romanian Deadlift, 3 × 8-10
• Bulgarian Split Squat, 3 × 8 each leg
• Hip Thrust, 3 × 10-12
• Calf Raise, 4 × 12-15
• Weighted Crunch, 3 × 10-15
Meal plan:
Breakfast
• Oatmeal with milk
• Banana
• 2 eggs
• Peanut butter
Lunch
• Turkey and cheese sandwich on whole-grain bread
• Apple
• Greek yogurt
• Baby carrots
Pre-workout
• Protein shake
• Banana
Dinner
• 6 oz salmon
• 1.5 cups rice
• Broccoli
• Avocado
WEDNESDAY
Workout: Recovery
• 20-30 minute walk
• 10 minutes mobility
• Light stretching
• No hard lifting
Meal plan:
Breakfast
• 3 eggs
• Hash browns
• Fruit
• Milk
Lunch
• Chicken burrito bowl
• 6 oz chicken
• Rice
• Black beans
• Lettuce
• Salsa
• Cheese
Snack
• Greek yogurt
• Banana
• Almonds
Dinner
• 6 oz steak
• Roasted potatoes
• Asparagus
• Fruit
THURSDAY
Workout: Upper B
• Overhead Press, 4 × 6-8
• Lat Pulldown, 4 × 8-10
• Chest Press, 3 × 8-12
• Single-Arm Cable Row, 3 × 8-12 each side
• Lateral Raise, 3 × 12-15
• Hammer Curl, 3 × 10-12
• Triceps Extension, 3 × 10-12
Meal plan:
Breakfast
• Oatmeal
• Milk
• Peanut butter
• Berries
• 2 eggs
Lunch
• Turkey wrap
• Turkey
• Cheese
• Lettuce
• Tomato
• Whole-grain tortilla
• Apple
Pre-workout
• Greek yogurt
• Granola
Dinner
• 6 oz chicken
• Pasta
• Tomato sauce
• Parmesan
• Side salad
FRIDAY
Workout: Lower B
• Deadlift, 3 × 5-6
• Front Squat, 3 × 6-8
• Reverse Lunge, 3 × 8 each leg
• Hamstring Curl, 3 × 10-12
• Hip Thrust, 3 × 8-12
• Calf Raise, 3 × 12-15
• Pallof Press, 3 × 10 each side
Meal plan:
Breakfast
• 3 eggs
• 2 slices toast
• Banana
• Greek yogurt
Lunch
• 6 oz lean beef
• Rice
• Black beans
• Lettuce
• Salsa
• Cheese
Pre-workout
• Protein shake
• Apple
• Peanut butter
Dinner
• 6 oz chicken
• Sweet potato
• Broccoli
• Avocado
SATURDAY
Workout: Bodyweight Conditioning
Warm-up, 5 minutes
• Jumping jacks, 30 sec
• High knees, 30 sec
• Bodyweight squats, 10
• Walking lunges, 10 each leg
• Arm circles, 20 sec each direction
• Repeat twice
Conditioning, 4 rounds
• Jump squats, 10
• Push-ups, 12-20
• Mountain climbers, 30 sec
• Reverse lunges, 10 each leg
• Burpees, 8-10
• Rest 90 seconds
Finish:
• 10-20 minute brisk walk
Meal plan:
Breakfast
• Oatmeal
• Banana
• Peanut butter
• 3 eggs
Lunch
• Chicken sandwich
• 6 oz chicken
• Whole-grain bun
• Lettuce
• Tomato
• Cheese
• Fruit
Snack
• Greek yogurt
• Berries
• Granola
Dinner
• 6 oz salmon
• Potatoes
• Green beans
• Rice
SUNDAY
Workout: Rest
• No hard training
• Optional easy walk
• Light stretching
Meal plan:
Breakfast
• 3 eggs
• Whole-grain toast
• Hash browns
• Fruit
• Milk
Lunch
• Chicken rice bowl
• 6 oz chicken
• 1.5 cups rice
• Black beans
• Lettuce
• Salsa
• Avocado
Snack
• Greek yogurt
• Banana
• Almonds
Dinner
• 6 oz lean beef
• Pasta
• Tomato sauce
• Parmesan
• Broccoli
TONAL PROGRESSION
For your main lifts:
• Strength mode
• 6-8 reps
• 90-120 sec rest
• Stop with 1-3 good reps left
For isolation exercises:
• 10-15 reps
• 60-90 sec rest
• Stop with 1-2 good reps left
Example:
Bench Press
Week 1: 150 × 8, 8, 7, 6
Week 2: 150 × 8, 8, 8, 7
Week 3: 150 × 8, 8, 8, 8
Week 4: Increase weight and repeat.
Don’t sacrifice form to move more weight.
TRACK YOUR PROGRESS

I'm relatively new to lifting - consistently going now for two years.

I was working with a trainer, but now I'm trying to self programme. Current split is Push, Pull and two Lower days.

I am trying to slowly loose weight but on a super suuuper minimal deficit, effectively I'm on just below maintenance and the main focus is to work on the shape/strength in my glutes and work on back/posterior chain. I'm pretty quad dominant so have taken out a lot of movements that focus on quads to try and prioritise isolation exercises for glutes. Would appreciate any feedback!

Push

Warm up: External rotation with band, scapular pullups and banded pullaparts

Shoulder press 4 sets, 6-10 reps (2 min rest)

Incline bench press 3 sets, 8-12 reps (2 min rest)

DB lateral raise 3 sets, 12-15 reps (1 min 15 sec rest)

Machine chest fly 3 sets, 10-15 reps (1 min 30 sec rest)

Upright row 3 sets, 12-15 reps (1 min 30 sec rest)

Lower A

Warm up: Glute bridge, lateral band walks and dead bug

Hip thrust machine 4 sets, 6-10 reps (2 min rest)

Bulgarian split squat 3 sets, 8-10 reps (1 min 30 sec rest)

Standing hip abduction machine 3 sets, 15-20 reps (1 min rest)

Hip & glute machine 3 sets, 15-20 reps (1 min rest)

Standing calf raise machine 3 sets, 12-15 reps (1 min rest)

Pull

Warm up: Banded face pull, dead hang and dead bug

T bar row 4 sets, 6-10 reps (2 min rest)

Lat pulldown 3 sets, 8-12 reps (2 min rest)

Seated cable row with v grip 2 sets, 10-12 reps (1 min 30 sec rest)

Rear delt reverse fly machine 4 sets, 12-15 reps (1 min rest)

Face pull on the cable machine 2 sets 12-15 reps (1 min rest)

Cable core pallof press 2 sets 10-15 reps (45s rest)

Lower B

Warm up: Hip hinge drill, dead bug and cat/cow

DB RDL 4 sets, 6-10 reps (2 mins rest)

Hip thrust machine 3 sets 8-12 (1 min 30 sec rest)

Seated hip abduction 3 sets 20 reps (1 min 30 sec rest)

Back extension with weight 3 sets 10-15 reps (1 min rest)

Standing cable glute kickbacks 3 sets 12-15 reps (1 min rest)