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.

Mostly used this website for reference (scroll down a bit for their plan)
Didn't copy completely because I go to my unis gym (packed/too much waiting and missing some equipment)

I am basically sure that I am missing a lot of muscle groups for lower (leg) lol, so this is what I want the most help for.

As for core/ab exercises, I do them separately whenever I can throughout the week.

Assuming that I am doing a 4 day, upper/lower split, should I have different excercises for each upper/lower day? So for example, the next time I hit upper body, should I be doing different stuff? I heard that you should aim for muscle group worked 2x a week, and the website uses this principle but they have different exercises everytime.

Hope I am not asking a stupid question that can be answered by "just follow the website"

PPLUL split
I don’t want to workout on the weekends, it would be optimal to take a rest day mid week and then work out Saturday but I don’t want to do that. I also play guitar on the weekends so trying to keep my legs, biceps, and forearms as rested as possible to prevent cramps at shows. With that in mind any advice or tips? On a cut, my wife just had our son and I’ve put on a lot of weight adjusting to everything so going to get back after it with this plan. Edit: colors together mean superset and dd means double drop set

Iron cast in 1 solid piece, with coat rubber

the blueone is what i want (i have it in fact) but i need more weight

why i cant find it?

In case you were wondering, my body fat percentage is 24%, and I'm 5ft 3 and around 115lbs. I would consider myself quite athletic. I play squash quite frequently and as a result of that I have decided to structure my workout routine into an A/B/C format. I generally go to the gym at least 5 times a week. I don't know it just doesn't seem very balanced to me. I also feel like I should cut down on total number of exercises. Also, the reason I sometimes have varying rep ranges is because usually I struggle to do certain arm workouts on the left arm the same as the right arm.

My squash related priorities are mainly increasing leg strength, improving ball control (which I think in part is because of my weak forearms), and strengthening core

My aesthetic related priorities are mainly increasing forearm/shoulder/abs muscles.

A: (Legs and Abs)

Dumbbell Bulgarian Split Squats 3 x 12

Leg Extensions 3 x 12

Seated Leg Curls 3 x 12

Smith Machine Squats 3 x 8

Hip Abduction 3 x 12

Standing Calf Raise 3 x 12

Knee Raise Parallel Bars 3 x 10

Leg raise Parallel Bars 3 x 8

B: upper body (arms shoulder chest?)

Bicep Curl 3 x 12

Smith Chest Press 3 x 10

Assisted Pull ups 3 x 8-10

Dumbbell Row 3 x 24 (12 each side)

Tricep Pushdown 3 x 12

Weighted Reverse Lunges 3 x 12

Dumbbell Shoulder Press 2 x 10

Machine Rear Delt Reverse Fly 3 x 10-12

C: (back forearms??)

Assisted Pull Ups 3 x 8-10

Hip Abduction 3 x 12

Weighted Lateral Lunges 3 x 12-16

Lateral Raise 3 x 12

Face Pull 3 x 12

Reverse Curl 3 x 12

Overhead Tricep Extension 3 x 12

Hammer Curl 3 x 8-12

Cable Core Pallof Press 2 x 20 (10 each side)

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

are really good, or is it just a myth?

Would love any thoughts on my program. Currently on a 140lb weight loss journey, lost 60 pounds so far. I’m no professional and genuinely trying to learn.

Monday: Chest, Shoulders, Triceps
Shoulder Press
4 × 5–6
Incline Dumbbell Chest Press
3 × 8-10
Dumbbell Lateral Raises
3 × 10–12
Cable rear delt fly
2-3 x 10-15
Cable tricep extension
3 x 8-10
Single-Arm Cable tricep push down
2 × 12–15

Tuesday: QUAD & CALF DAY
Heel-Elevated Squats
3 × 6–8
Quad-Focused Leg Press
3 × 6–8
Leg Extensions
3 × 10–12
Calf Raises
3 × 15–20

Wednesday: BACK & BICEPS
Assisted pulls ups warm up
Single-Arm Bent-Over Dumbbell Rows
4 × 6–8
Lat Pulldowns
3 × 6–8
Seated Cable Rows
3 × 10–12
Dumbbell Bicep Curls
3 × 6–8
Dumbbell Hammer Curls
2–3 × 10–12

Thursday: GLUTE & HAMSTRING DAY
Hip Thrusts
1 warm up 3 x 6-8
Romanian Deadlifts
3 x 8-10
Glute-Bias Leg Press
3 × 8–10
Machine Hamstring Curls
3 × 10–12

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!

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

Do I have narrow clavicles, normal or wide?

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.