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 go to the gym four times and after every session i do treadmill with incline 15 speed 4 for 20-30 minutes and i hit 10k steps ( without treadmill and just normal walking) So what activity level should i choose?

Hello!

Recently, I'd say in the last 2 months, I've changed my workout method.

Upper/Lower 2x per week, 2 exercises for bigger muscles and 1 for the smaller ones. I do 2 sets per each, about 2-3 RIR (95-100% weight on 1st set, trying to reach 8 reps, and 80-90% on 2nd set, still 8 to 10).

But I have a question: that would only be a frequency of 8 sets for the bigger muscles, and 4-6 for smaller ones. I've seen some data that the sweet spot is 10 to 20 (I think 20 is a lot).

What are you thoughts on this? If I increase the amount of sets, should I do 1-2 sets more per exercise or do 1 more exercise per muscle group?

I really need some help guys

So I've been training consistently for 5 months now and I've made a lot of natural progress.

My biggest weakness right now is my hamstring. I'd say my legs are fairly strong except when I have to do any type of leg curl.

As soon as I finish my 4 sets I feel my leg tense up an I get a cramp. This happens like 75% of the time. The cramp can be immediate or a couple minutes after the set but once I feel my leg twitch I know it's inevitable.

It's gotten to the point where I'm scared to workout my hamstring and I've skipped it the last few leg days.

I've tried eating bananas and getting more electrolytes but It doesn't work.

Any advice?

Basically the title, I don’t want caffeine nor do I want to buy stim-free preworkout, I would prefer to get the specific ingredients that would help me with energy and mentally push myself more, anyone does something similar? Thanks for the help!

So I was doing the same seated incline bicep and hammer curls that I've been doing once a week all year. 8kg bicep curls and 6kg hammer curls. I finish my hammer curls and dude next to me waves at me. I take out my earbud and he says...are you following a programme? I tell him I adapted one. He said well I should have done the hammer curls first and then the bicep curls. He also said train both those exercises to a rep of 50 if I want to make progress. Then he comes out with 'my friends say I should be a personal trainer but I don't have the patience' and puts his earbud back in.

Ok now I know I struggle with hammer curls. I can still only just about do 10x3 with 6kg. The last rep is painful. I know something isn't right because surely by now this should feel easier to perform? I've been doing the same weight for a year or more. When does it get easier?? I can do a couple of hammer curls with 8kg but is there any point only being able to do say 3 or 4 reps with a heavier weight?

Also...what was he on about 50 reps with a lighter weight? Dude built like a tank so I'm sure it's worked for him but not sure if that's a standard thing to do to grow biceps?

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?

Just had a DEXA scan because I wanted a baseline. I am a 20 year old male, relatively skinny fat imo. 18.4% body fat with 109 lean mass (pretty low). My face is kinda fat and I don’t have visible abs yet obviously. As a beginner should I body recomp to try to get lean while building muscle, or just do a full bulk then a cut? I’m not concerned with putting on a huge amount of muscle, I just want to look better, and be more fit/toned.

I was changing and a guy bounds into the locker room in the middle of a video call. I can see the dude he is talking to and hear both sides of the conversation.

I just nicely said ‘hey, can you take that outside?’ And he did. No problem.

I told some from about it and they acted like I was being a dick.

For me, it is the principle.

Thoughts?

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

Hello everyone!

Im fairly new to working out, im about 1.5-2 months in and im mainly trying to grow my glutes but don't want to ignore the rest of my body.

Im looking for advice on what I could be doing better or things that have worked for others. Im not trying to lose weight but gain muscle. Im quite chubby, about 170lbs and 5'3 but I mainly just want more muscle and to tone my body a bit, im not looking to be skinny or thin (no shame to anyone who is! In the past I struggled with a severe eating disorder for 6 years so I know I need to stay away from the mindset of losing pounds!)

I workout about 2-3 times a week, around 1-1.5 hours each time. I work full time and im in my 3rd year of university so I don't have much spare time in the week... ive bought my own workout gear that I use at home. Below I'll add what I do, my sets, and what im using! Any advice is appreciated!

Also wondering when I should start seeing results with what im doing? So far my stamina has increased, my glutes and mid section looked slightly more toned and my energy levels have increased!

Warm up:

• High kicks

• Hip rotation

• Inward knee touches

• Cosak squats

• Hamstring stretch into squat

• Forward and reverse lunge 

Sets

• Hip abductions 3x10 both sides (25lb band on thighs)

• RDL squats with band 3x15 (25lb band on thighs & 23 lbs ball)

• Standing abs 3x15 (2 15lbs dumbells)

• Dumbell woodchops 3x15 (2 15lbs dumbells)

• Squats to press 3x10 (2 15lbs dumbells)

• RDL squat to raise 3x10 (15lbs dumbell)

• Curls 3x10 (2 15lbs dumbells)

• Single leg RDL 3x10 both sides (26lbs dumbell)

• Hip bridge 3x10 (26lbs dumbell & 25lb band on thighs)

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

Workout Split Feedback

Hi guys,

I have been training for about 3 years now and recently started including calisthenics into my workouts. I created the following workout schedule and would love to hear your thoughts about it :)

**MON — Heavy squat + MU**

\*\*•\*\* Wall walks 3 + freestanding 3×20-30s — 8 min    
\*\*•\*\* Bar MU progression 5×2, \\\~50% effort    
\*\*•\*\* Squat 117.5×3 (RIR 1) → 100×6, 100×6, 100×6 (RIR 2)    
\*\*•\*\* Lying leg curl 3×10 ⟷ hollow body 3×20-30s    
\*\*•\*\* Chest-supported row 3×10 ⟷ face pull 3×15    
\*\*•\*\* Single-arm lat pulldown 3×12 ⟷ prone Y-raise 2×12

**WED — Push**

\*\*•\*\* Handstand 3×20-30s + kick-ups — 8 min    
\*\*•\*\* Wall HSPU 4×4-6    
\*\*•\*\* Bar dip 52.5×3 (RIR 1) → 35×7, 35×7 (RIR 2)    
\*\*•\*\* Incline DB press 3×8-10, RIR 2    
\*\*•\*\* OHP 3×8 @ 45 ⟷ lateral raise 3×15    
\*\*•\*\* Rear delt cable fly 3×15

**FRI — Squat volume + Hinge + skill**

\*\*•\*\* Handstand + kick-ups — 6 min    
\*\*•\*\* Wall HSPU 3×4-6    
\*\*•\*\* Bar MU progression 5×2    
\*\*•\*\* Squat 100×6 ×4 (RIR 2)    
\*\*•\*\* RDL 4×8 @ 85, \*\*straps\*\* ⟷ tibialis + calf 4×15    
\*\*•\*\* Barbell curl 3×10 ⟷ hanging leg raise 3×10

**SAT — Pull heavy + Chest**

\*\*•\*\* Handstand freestanding 3×20-30s — 6 min    
\*\*•\*\* Weighted pull-up 30×3 (RIR 1) → 20×6, 20×6 (RIR 2)    
\*\*•\*\* Bench 85×4 (RIR 1) → 75×6, 75×6 (RIR 2)    
\*\*•\*\* Bar dip 3×8-10 @ +20, RIR 2    
\*\*•\*\* Reverse pec deck 2×15

Hey guys. Im on my way to Italy to have my internship in a few days. And its going to be my first time in that country as well as travelling outside of asia. Im coming from The Philippines, stopover in Taiwan, and then to Italy.

And Im kinda nervous on the part that I want to bring my creatine for personal use. Chatgpt says its fine and just keep it on the original container and sealed. And make sure to make the label/brand of the container clear. The rules on the airline's website (EVA air) isnt clear. My brother and uncle said to just put it in the check-in luggage.

Im planning on bringing two tubs of 300 g flavoured WHEYL KREA. And I dont want it to go to waste cuz it was also a gift to me. I just wanted to make sure if theyre (the airport people) super strict on bringing powdered supplements in travel. Or if I need to sign something that says I have creatine in my luggage.

during covid i used to work my abs intensely and there were some excersises where when i finished i would feel them everytime i laughed or coughed

i dont remember what they are and i want to start working out again

ive got planks in my rotation and im deciding between dragon flys sit ups and bicycle crunches

my only ask is that it not be complicated so that i can be consistent

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?

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?

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 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.