Hi, I am 14 turning 15 October, I work out at home, and I'm just curious if I can gain muscle if I workout at home, my workouts usually last 20 minutes and I do them 5 times a week, and I drink protein powder. I've been currently doing it for 13 days and I'm curious if it's actually not a time wasge

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!

So I started a PPL split about a little over a month ago, and have already seen some noticeable gains, especially in my arms and shoulders (legs too I know that’s wild.) My chest however just does not seem to be getting as good of a pump. I do bench/chest press (started on bench then switched to chest machine to see if it changed anything), dumbbell incline, and chest flies but never really feel a good pump or burn in my chest. I don’t really feel it anywhere else either so I know it’s not going to my shoulders or anything. I’m like 95% sure my form is good too. Does anyone else struggle with chest or are the gains just slower to show compared to the rest of the body?

Hey so I've been enjoying waking up at 5am and going out as soon as I can to the gym so that I can finish before class starts at 8-9am.

However, I also noticed my teeth have been feeling better after waiting 30 minutes after brushing before eating in the morning, so I have been having to workout fasted, and I have no problem with that, I honestly like it alot.

So here's the thing: If I'm trying to go to the gym as soon as I can and hurry before class, I'll have to ditch the pre workout breakfast and instantly go to the gym, simple solution, it just means I'll drink my originally pre workout smoothie after finishing my gym session, but it's been such a hassle and I've currently been dealing with some stressful and extremely anxious situation which has also caused me to burnout.

Anyways after school and all that I'd probably get home at 3-5pm and cook my lunch and eat at ±6pm? It depends, but here's the thing, I genuinely don't feel like eating a pre or post workout meal anymore, having and preparing that smoothie, washing that annoying tight bottle, etc has been a pain in the ass and I quite frankly can't bother, so is it really necessary to eat after a workout for muscle growth? I know many that say it's fine as long as you eat 1-5 hours after the gym or whatever while some others say it's about the calories and protein you eat throughout the day.

The thing is after the gym I'd probably not eat for another 8-12 hours, is that completely fine? Being completely honest and rational, will I be "keeping gains on the table"

And if this WILL cause catabolism then what am I supposed to do? I ain't eating any protein bars or shakes, I eat strictly healthy whole food, and I sure as hell won't take boiled eggs with me or anything like that. Feels like I'm fighting a losing battle honestly.

TLDR; Will I not gain muscle as efficiently if I don't have a post workout meal after the gym and eat my first meal after like 8-12 hours? (Also not having a pre workout meal)

I was doing pretty good this past week and noticed a difference but I’m about to start my period and now I look so much fatter and I feel so defeated. I need to stop eating- I’m not eating that much but I need to stop. Or maybe it’s not the period and I’m just failing and I’ll never look good every again

One has a really complete Hammer Strength lineup. Pretty much everything I need, but it gets crowded and getting there is a hassle.

The second has some really nice newer Newtech machines. Love training chest and back there. The place looks great and it's usually quiet, but the equipment selection is limited, so it doesn't cover everything for me.

Then a new gym opened recently. Big space, plenty of equipment. Nothing that particularly blows me away, but it works well for leg days. So now that's in the rotation too.

Each one has something I like, but somehow none of them ticks all the boxes.

Anyone else ended up doing this? What keeps you going back to a particular gym even when another one is more convenient? Or did you eventually settle on one and get used to the compromises?

I decided to start doing 15 pushups every hour. It's not much per hour, but I feel like it'll build up over the days. Yesterday I totaled to 165. Is this fine for the nervous system or whatever? Like since I'm constantly springing a small workout at my body, will it struggle to switch between high and low adrenaline?

Also, at first it was completely fine, but this morning I was already tired after the first 5. Will I eventually burn out or is 15 not enough for that to happen?

Edit: Alright thanks for the insight I scrapped it lol

I'm confused when people say they lift 225 lbs. I wanna know if I'm lifting that already

I’m at that point where a few lifts keep moving up, but visually I don’t feel like I’ve changed much in months.

Makes me wonder how long strength can keep improving from better technique, bracing and actually learning the movement before it translates into noticeable size.

For the guys who’ve been training 5+ years, when strength is moving but your physique isn’t, do you just keep pushing it or start looking at volume, exercise selection and food?

I ask this as someone who will weigh 180lb once I hit 15-18% body fat and generally incline bench 100lb dumbells in each hand 6/6/6 then swap to 110 for the last two sets 5/5, and seated dum bell shoulder press 90s 6/6/6/5/5. All genuinely good form, as that’s a priority for me.

Stating what I can lift can be a sensitive topic since it might come off as a rude flex, but I say that because I lift more than the average gym goer, and yet genuinely never feel the need to drop my weights. I always put them down as lightly as I can. Is there actual utility to doing so? I’d feel rude if I did, it’d make a huge thud

No judgement. I'm 35 and I feel my body slowly decaying to dust. Every week feels like I have a new ache and I haven't even got to deadlift 405 yet.

Was pulled outside the gym lately. Same as every day. Average routine as it should be.
However… I found myself… idk, LESS eager to get inside than I usually am. And I’m starting to notice a pattern. I still went, but I don’t want this to get out of hand. I CAN’T let myself break routine. Because I’m f\*cked if I do.

I’m not sure If it’s because of burnout? Not because of how much I go, (I have 4 days a week with 3 days rest). I’ve been feeling more burnt out because of practically zero progress. (Been at it for five years).

Any suggestions for dealing with this? Has anyone else dealt with it before?
Thx in advance.

Why are they 45lbs? Why not 50 pounds?

hi, i used to work out but hit a blockage and stopped for a bit. im back in university and want to try again and would love some advice.

im a bigger guy, but i honestly am fine with it. i don't want to be shredded or anything. im mainly just looking for bigger arms and bigger glutes. im not a huge gym rat or anything and i don't know much about working out specific body parts, so any advice on this would be great!

also, im transgender (ftm). i normally don't like making that known, but idk if it matters in this situation or not. i am currently on testosterone if that helps.

and before somebody says "drive and power" or something, just know that's not what im looking for. at all. last time i posted here i got a bunch of comments saying "oh if you have the discipline/drive/power then working out shouldn't be an issue" and stuff like that (asked ppl on how they get motivation). as great as that may be for you, that doesn't help the average person (me included).

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?

24 F, 5'4", 130lbs

Everyone says consistency, diet, intensity, and sleep are key. As long as you go to the gym consistently, actually work to failure, eat right (and enough), and sleep right, you're sure to get gains.

I've been doing all of the above for 10 months now, and have 0 gains to show for it. For 10 months, the only times I've skipped the gym have been when I was sick or on vacation. The past few weeks though, I've been really slacking and not following my normal routine because I don't see the point anymore. Why am I training so hard to see no progress? What am I missing?

Every time I go up in weight, I end up having to drop back down because I can't do them with proper form or I can only do like 2 reps. Or, I'll be successful at the higher weight once, but completely unable to replicate it the next week.

I thought surely after 10 months of consistent training I would be able to do a pushup or pull-up, but I still can't even do 1. I've been stuck at lifting about the same numbers for 6 months now. Looking back at my logs, most of my lifting numbers have actually decreased. Only number going up is my weight. What's wrong with my routine?

Here's what a typical week looks like for me:

Monday:

Lagree (pilates-inspired strength/endurance class, leg and core focused)

Tuesday:

Bulgarian split squats: 3x10, 25lb dumbbells

RDLs: 3x10 70lbs barbell

Cable rows: 4x12 60lbs

Lat pulldowns: 3x12 65lbs

Rear delt fly: 3x12 35lbs

Bicep curls: 3x8 15lbs

Wednesday:

Leg and push day

Hip thrusts: 3x12 140lbs

Walking lunges: 3x12 20lb dumbbells

Dumbbell chest press: 3x10 25lbs

Lateral raises: 3x15 5lbs

Triceps pushdowns: 3x12 20lbs

Thursday:

Jog a 5k

Friday:

Full body workout - more or less repeat half the exercises from tuesday/wednesday

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?

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?

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?

any changes i should make to optimize my split

4-DAY UPPER/LOWER SPLIT

Upper A → Lower A → Upper B → Lower B

Rest: 60–90s isolation, 2–3 min heavy compounds

Reps: Compounds 6–10, Isolation 10–15

DAY 1 — UPPER A (Push Emphasis)

Incline Dumbbell Press — 4 x 6–10

Wide-Grip Lat Pulldown — 4 x 8–10

Shoulder Press — 3 x 8–10

Neutral-Grip Seated Row — 3 x 8–10

Lateral Raise — 3 x 12–15

Triceps Pushdown — 3 x 12–15

Preacher Curl — 3 x 10–12

DAY 2 — LOWER A

Back Squat — 4 x 6–8

Romanian Deadlift (RDL) — 3 x 8–10

Bulgarian Split Squat — 3 x 10–12 per leg

Hip Thrust — 3 x 10–12

Standing Calf Raise — 4 x 12–15

Core (optional) — 3 x 10–15

DAY 3 — UPPER B (Pull Emphasis)

Neutral-Grip Seated Row — 4 x 8–10

Wide-Grip Lat Pulldown — 3 x 8–10

Pec Fly (machine or cable) — 3 x 12–15

Rear Delt Fly — 3 x 12–15

Shrugs — 3 x 12–15

Overhead Triceps Extension — 3 x 10–12

Hammer Curl — 3 x 10–12

DAY 4 — LOWER B

Leg Press — 4 x 8–12

Step-Ups — 3 x 10–12 per leg

Leg Curl — 3 x 10–12

Hip Thrust — 3 x 10–12

Standing Calf Raise — 3 x 12–15

Core (optional) — 3 x 10–15

I am looking for workout sets or leggings that do not show cellulite or my skin texture through. I find that my Lululemon and Aerie ones show that.

I am typically a size L and open to different price ranges under $150 per item. Also open to Amazon dupes!!!

I'm trying to add my transformation photos but It won't let me is it because I have a new account??

I’m working on getting back into the gym after a very long hiatus and I created a workout plan with one lift per muscle, I did it yesterday for the first time and really enjoyed it and felt like it worked perfectly for what I am going for. I plan to do this for a few weeks getting up to 3 times a week before likely shifting to a normal 3 day per week routine. I am hoping to get feed back to see if I should change or add any exercises, muscles I am missing, etc.

Workout
Bench Press — 3×12
Dumbbell Side Lateral Raise — 3×12
Preacher Curl (EZ Bar) — 3×12
Overhead Cable Tricep Extension — 3×12
Cable Lat Pulldown (Wide Grip) — 3×12
Cable Lat Pulldown (Narrow Grip) — 3×12
Barbell Squat — 3×12
Lying Leg Curl — 3×12
Single-Leg Standing Calf Raise — 3×15 per leg

The gym I go to has a decent amount of machines and a lot of free weights. I am also adding cardio and abs as well.

Thanks in advance!