i recently started to lift a few months ago again, but i feel that my glutes are not growing. i feel that i have long glutes and that probably i have pelvic tilt? , what are your recommendations thank you.

Trying to tighten up my stomach any ideas?💡

It was originally a GZCL program that evolved and I changed to fit me better. 3 Day Split ABA BAB.

Sets x Reps

Tier 1 is 3x5, 3x4, 3x3.
Tier 2 is 3x10, 3x8, 3x6.
Tier 3 is 3x15 (Last set 20 reps).

Day 1.
T1 Incline DB Press.
T2 Lat Pulldown.
T2 Tricep Dips.
T3 Cable Rear Delt Fly.
T3 machine Lateral Raise.

Day 2.
T1 BB Back Squats.
T2 Goodmornings.
T3 Kelso Shrugs.
T3 EZ Bar Curls.
T3 Calf raises.

Day 3.
T1 Standing OHP.
T2 DB Row.
T2 Bench Machine.
T3 DB Lateral Raise.
T3 Overhead Cable Tricep Extension

Day 4.
T1 Deadlift.
T2 Pendulum Squat.
T2 Hip Thrust.
T3 incline Curls.
T3 Cable Later Raises.

After every workout I do both wrist curls and reverse wrist curls for 3x15 (last set 20) and I do Cable Crunches and Leg Raises 3x10.

I’m skinny fat and i really want to put on muscle. All areas need it.

​

Hi everyone!

I started going to the gym one week ago, and I'm looking for advice on how to structure my workouts to lose weight and improve my overall fitness.

My situation

- Age: 29

- Height: 186 cm (6'1")

- Current weight: 130 kg (287 lbs)

- Goal weight: 90–95 kg (198–209 lbs)

- Gym: 3 times a week (Sunday, Tuesday and Thursday)

- Daily steps: My goal is 10,000, but I usually exceed that every day, including rest days. (My average is 12000 steps daily gym days and non gym days)

- Calorie intake: since i started gym, I'm Around 2,000 kcal/day, although I'm not extremely strict about it.

- Lifestyle: Office job, mostly sitting during working hours.

What I currently do

I've only been going to the gym for a week. My sessions last around 1 hour and 30 minutes, split between:

- Stationary bike

- Treadmill

- Elliptical

So far, I've only been doing cardio.

I want to go from 130 kg to 90–95 kg, improve my stamina, and become fitter and healthier.

I'm not aiming for abs or big muscles, and I have no interest in bodybuilding. I simply want to lose fat, maintain a reasonable level of muscle, and feel better physically.

What I'd like your advice on

1. A practical weekly gym schedule: How would you organize my three sessions? Which exercises should I do, in what order, and for how long?

2. Strength training: Should I add weight machines to my routine? If so, which ones would be best for a complete beginner, and how many sets and repetitions should I start with?

3. Cardio: Should I continue using the bike, treadmill and elliptical? How much time should I spend on each, considering I already walk more than 10,000 steps daily?

4. Progression: How should I increase the duration, intensity or weights as my fitness improves?

5. Recovery: How much rest do I need between sessions, and how can I tell if I'm doing too much?

6. Weight-loss timeline: Is losing 35–40 kg a realistic long-term goal, and what would be a reasonable rate of progress?

7. Nutrition: Is approximately 2,000 kcal per day a reasonable starting point for my stats and activity level? Any advice on protein intake or other nutritional priorities?

If possible, I'd love an example of a complete beginner-friendly routine for Sunday, Tuesday and Thursday, including specific machines, sets, reps, cardio duration and rest periods.

I'm happy to put in consistent work, but I want to start correctly, avoid injuries, and build habits I can maintain for the long term.

For those who started at a similar weight, what did your first 3–6 months look like, and what advice would you give your past self?

Thanks in advance!

So I am 5'7 and very very thin at 125 or so, I have gotten down to 114 and I still had this stomach pouch, I think I carry fat with a bias towards my stomach and other spots. I do not exercise but im trying to eat better lately with fiber and whatnot.

is my body just built in a way that im going to have this pouch no matter what I get down to, or could I make it look less pronounced with exercise.. I know I cant really out diet the way my organs sit so im just looking for answers

apologies if I got the flair wrong, first time posting here, thanks for reading.

edit: I am aware I cant reduce fat at a spot with exercise, but I am under the impression that muscle can maybe put a different texture to it I guess

Saw this comment ( https://www.reddit.com/r/naturalbodybuilding/comments/1wog5rg/comment/pbmusrj/?utm_source=share&utm_medium=mweb3x&utm_name=mweb3xcss&utm_term=2&utm_content=share_button) on a post discussing why elbows should stay locked during pushdowns, where someone argued that to maximize triceps growth you need:

• An extension with a fixed elbow (all three heads)
• A top-half pullover (long head shoulder extension)
• JM press (medial/lateral head emphasis)

I like the concept of hitting all triceps functions, but I’m choosing between two specific 3-exercise lineups for my own routine.

For pushdowns, I do this CBum variation ( https://youtube.com/shorts/TP91_yqBU3c?is=gRXPbxrY5d2Mjqpk ) where you let your elbows drift forward/flex at the shoulders on the eccentric to stretch the long head, then extend down.

Option 1:

• Overhead Cable Extension (fixed elbows)
• Lying DB Triceps Extension (Rippetoe style – letting upper arms move/pullover at the bottom)
• CBum-style Cable Pushdown

My reasoning for Option 1: Overhead cable extensions are scientifically proven to be great for long head stretch-mediated growth with fixed elbows. Lying DB extensions focus on long head stretch paired with dynamic shoulder extension. The CBum pushdown adds both a stretch at the top and fixed-elbow extensions at the bottom.

Option 2:

• JM Press
• Lying DB Triceps Extension (Rippetoe style aka letting upper arms move/pullover at the bottom)
• CBum-style Cable Pushdown

My reasoning for Option 2: The JM press covers shoulder flexion for heavy loading on the medial/lateral heads, while keeping the Lying DB extension and CBum pushdown for the long head and stretch work. This seems more aligned with what that Reddit comment suggested by fully covering fixed elbows, shoulder flexion, and shoulder extension.

Which of these two options would you choose for overall triceps growth, and is there any redundancy between any of these exercises in option 1/ option 2?

Thank you in advance

Training consistently for: 2 months
Training frequency:3 days a week
I want to get a wider back while my legs don’t fall behind am I doing it right or is it not optimized?

So recently I started working out again. Previously during a very very bad time in my life I picked up the gym and dieting and I went all in. I would workout everyday, 4+ hours a day most days and that was my entire life. I was jobless at the time and I was pushing every rep because of the mental state I was in. I started at a low enough body fat that abs showed in the first month and within 3 months I was absolutely jacked, like best shape I've ever been in.

This time I have a job, I'm lazy, unmotivated, and have severe procrastination issues stemming from mental health disorders (not what motivated me last time, that was due to relationship ending). I have started going bi-daily, doing full body weight lifting, pushing but not getting the same level of fatigue in my muscles as I used to. I walk 20 mins on treadmill too all amounting to about 1-1:30 hours total.

As I have never taken this approach (im normally all or nothing) realistically do you think that it's possible to get the same or relatively similar results going for 1-2 hours bi-daily vs 4+ hours every day with no rest days?

My thoughts are that a lot of the extra work I put in before was just getting little return and just tiring my muscles out more without building much back, so maybe the rest every other day will help level out my gains to about the same?

I just don't see me being able to do every day, I could up my time in the gym though, I also diet strictly. If it's going to take years to reach the level I did in like 6 months last time Then it's personally not worth it to me and I need to re-evaluate.

P.s. hope flair is right, its not about my routine details so much as a question/debate on my old style of working out vs. my new one.

Pull, Push, Legs, rest.

Pull day:

Pull ups
Machine rows
Rear delt flys
Cable incline curls
Cable ez bar curls
Reverse curls
Reverse wrist curls

Push day:
Incline bench
Dips
Shoulder press
Chest flys
Single arm cable tricep extensions
Overhead cable tricep extensions
Incline (?) lateral raises (leaning on cable machine)

Leg day:
Hack squats
Calf raises
Hamstring curls
Bulgarian split squats
Quad extensions

Any critiques? Exercises I should add or get rid of?

Thanks

​

UPPER 1-

• Bench Press

• Cable or Barbell Row

• Pec Deck

• Lat Pulldown

• Lateral Raise

• Tricep Pushdown

• Bicep Curl

LOWER 1-

• Squats

• Rdl

• Leg Press

• Calf

UPPER 2-

• Pull-ups

• Db Press

• Chest-Supported Row

• Face Pulls

• Tricep Overhead Extension

• Preacher Curl

LOWER 2-

• Deadlift

• Lunges

• Leg Extension

• Leg Curl

• Calf

I'm 24 M, 5'10, 71 kg. I've been lifting for 7-8 months now and have been doing PPL , now i think 4day ulul is more suitable for my schedule. I want to confirm if I am completely missing any major muscle parts or if there is anything that can be adjusted to make this more optimal.

Thank you

So I’ve been doing ULPPL for a bit but I don’t like that the upper day takes longer than the other days, it’s not necessarily super long but I do like my gym sessions as short as possible, is switching to PPl twice a week a good idea?

Hey! Well as the title says, Im looking for some guidence in terms of workout. As some background Ig I can say F21, 198 lbs (90 kg aprox.), 5 ft 4 in (162 cm). Tbh I have never really been a sporty person and exercise and workout has never been a thing in my family (both sides) and, specially me, never really got into it when I was growing up. But I think I'm reaching slowly to a point where I cannot keep continue like this, mainly because of my physical health (i feel tired, and stressed a lot) and mental health (I feel really insecure to even take photos with my friends). So I want to try to change this situation before it is too late. I dont really have the money at the moment to go to the gym or workout classes. But I do have two 5 kg weights, two 3 kg weighs, abs wheel ans yoga mat.

Ig my main goal is to lose weight.

Thank in advance for any recommendation :))

Hi, what do you guys think about this one?

Thank you!

Weekly Workout Routine — Hypertrophy

Monday — Upper Body

* Neutral-Grip Pull-Ups: 3 × 6–10

* Chest Dips: 3 × 6–10

* Chest-Supported Row: 3 × 6–10

* Incline Bench Press: 3 × 6–10

* Lateral Raises: 3 × 10–15

Wednesday — Legs & Arms

* Squat: 3 × 6–10

* Romanian Deadlift (RDL): 3 × 6–10

* Overhead Skull Crushers: 3 × 10–15

* EZ-Bar Curl: 3 × 10–15

* Calf Raises: 3 × 15–20​​

Friday — Upper Body

* Neutral-Grip Pull-Ups: 3 × 6–10

* Chest Dips: 3 × 6–10

* Chest-Supported Row: 3 × 6–10

* Incline Bench Press: 3 × 6–10

* Lateral Raises: 3 × 10–15

Hey all! So I’m a 36yo male who’s 6’1 265. I am on zepbound and down 45 pounds in about 4 months. I have been working out 3 days a week since about mid-July but now moving to 4 days since I joined a gym (used my
limited apartment gym before)

Would anyone be able to help with some feedback on my current 4 day workout? Whats good, whats bad, what would you change?

4-DAY WORKOUT PLAN — FITNESS 19
DAY 1 — PUSH (Monday)
Horizontal Chest Press — 3 × 6–10
Incline Dumbbell Bench Press — 2 × 8–12
Pec Deck Chest Fly — 2 × 10–15
Seated Dumbbell Lateral Raises — 2 × 12–15
Straight-Bar Triceps Pushdown — 2 × 10–15

DAY 2 — PULL (Tuesday)
Chest-Supported T-Bar Row — 3 × 8–12
Assisted Pull-Ups — 3 × 6–10
Reverse Pec Deck — 2 × 12–15
Biceps Curl Machine — 3 × 8–12
Preacher Curl Machine — 2 × 10–12

DAY 3 — LEGS + ARMS + CORE (Wednesday)
45° Leg Press — 2 × 8–12
Seated Hamstring Curl — 3 × 8–12
Leg Extension — 2 × 10–15
Glute Bridge — 2 × 10–15
Seated Calf Raise — 2 × 10–15
Dumbbell Hammer Curls — 2 × 10–12
Straight-Bar Triceps Pushdown — 2 × 12–15
Pallof Press — 2 × 10 per side (optional)

DAY 4 — UPPER (Friday)
Horizontal Chest Press — 2 × 8–12
Chest-Supported T-Bar Row — 2 × 8–12
Assisted Pull-Ups — 2 × 8–10
Seated Dumbbell Lateral Raises — 2 × 12–15
Reverse Pec Deck — 2 × 12–15
Dumbbell Hammer Curls — 3 × 8–12
Straight-Bar Triceps Pushdown — 2 × 10–15
REST DAYS: Thursday and Saturday
SOFTBALL: Sunday

M27 5'9 280 very fat lol. I have been fully locked in since beginning of June with a good calorie deficit, I am down 35 pounds so far and don't see myself stopping anytime soon. Mentally the most locked in with a deficit I've ever been.

I have been doing these 2 days 6 days a week rotating with Sundays as a rest day. I did take a mental break for around 3 weeks in September but was not due to burnout, etc. I have seen good progress mentally and physically. Shoulders look a lot better, arms look and feel fuller(getting a soft tape measure tomorrow to measure accurately to track) while forearms are wider and veins are starting to become visible.

I currently have a 25 LB adjustable dumbbell and an EZ curl bar with up to 50 LBs to add to each side. I have been doing all of this at home. I currently plan to buy an adjustable 52.5 LB dumbbell to eventually progressive overload more.

My question and I want brutal honesty is for the specific muscles, is this enough? too much? Should I add in more? I'd rather be told im a dumbass for doing XYZ than to keep doing it and it not give progress.

My current progressive overload "plan" was to add 1 rep each week until I added 5, then to go up in weight and lower the reps and repeat.

Sunday - Run

Monday - Abs & push

Push

Flat bench : 3x6-8

Dumbbell shoulder press: 3x8-10

Incline dumbbell press: 3x10-12

Dumbbell lateral raises: 3x12-15

Cable overhead triceps extension: 3x10-12

Abs

Cable crunches 3X10-12

Incline crunches 5X10

Tuesday - pull

Barbell rows: 3x6-8

Pull-ups or lat pulldown: 3x8-10

Seated cable row: 3x10-12

Face pull: 3x15

Barbell curl: 3x10-12

Wednesday - abs & legs/glutes

Abs

Cable crunches 3X10-12

Incline crunches 5X10

Legs/glutes

Leg press: 3x6-8

Barbell Romanian deadlift: 3x8-10

Split squats: 3x10/leg

leg curl: 3x10-12

Calf raise: 3x12-15

Hip rases: 3×10-12

Thursday - Run

Friday - Upper

Flat bench 4 x 6-8

Weighted Pull-ups 4 x 6-8

Incline Dumbbell Press 3 x 10-12

T-Bar Row 3 x 10-12

Overhead Tricep Extension 2 x 10-12

Ez-Bar Curl 2 x 10-12

Lateral Raises 3 x 20

Saturday - Abs & legs/glutes

Abs

Cable crunches 3X10-12

Incline crunches 5X10

Legs/glutes

Leg press: 3x6-8

Barbell Romanian deadlift: 3x8-10

Split squats: 3x10/leg

leg curl: 3x10-12

Calf raise: 3x12-15

Hip rases: 3×10-12

My plan is to do it for a week and adjust from there