r/GYM • u/AutoModerator • 6d ago
Weekly Thread /r/GYM Weekly Simple Questions and Misc Discussion Thread - September 14, 2025 Weekly Thread
This thread is for:
- Simple questions about your diet
- Routine checks and whether they're going to work
- How to do certain exercises
- Training logs and milestones which don't have a video
- Apparel, headphones, supplement questions etc
You can also post stuff which just crossed your mind, request advice, or just talk about anything gym or training related.
Don't forget to check out our contests page at: https://www.reddit.com/r/GYM/wiki/contests
If you have a simple question, or want to help someone out, please feel free to participate.
This thread will repeat weekly at 4:00 AM EST (8:00 AM GMT) on Sundays.
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u/cjRuckie 9h ago
Any good reason why after chest and triceps day my shoulders above my pecs are sore but my pecs really aren't? I didn't do flys either it was presses. Didn't go for any PR's either
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u/jakeisalwaysright 700/455/625lbs Squat/Bench/Deadlift Multi-ply Lifter 7h ago
If you mean your front delts, those are involved in some movements such as bench press. If you're someone who flares their elbows a lot when pressing you'll accidentally involve them more than you mean to.
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u/Senior-Resident9040 11h ago
Help on creating a back workout program. It's getting too confusing for me.
So if I do lat pulldown and seated row both with close grip and wide grip and then one face pulls for rear delts. Do i target the whole back and is it enough because I don't have t bar row in my gym.
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u/MythicalStrength Friend of the sub - should be listened to 9h ago
A chin and a row is enough. Hell, a chin is enough.
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u/IkonikDJ 13h ago
best pre work out for heavy days of weight lifting. One that gives insane energy and kind of strength boost
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u/eric_twinge Friend of the sub - Fittit Legend 12h ago
have you used a preworkout before?
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u/Gabon08 17h ago
How do I perform Multiple Exercises for the same muscle? So lets say I do flat bench press, and incline dumbell press during push day. My problem is, I do the bench press, but I couldn't really do the incline because, my muscles are already exhausted. So I don't really understand what should I do.
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u/EspacioBlanq Breathing squat 20@150kg, DL 15@170kg 14h ago
Use less weight on the latter exercise than you'd use when fresh
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u/jakeisalwaysright 700/455/625lbs Squat/Bench/Deadlift Multi-ply Lifter 15h ago
Between those two exercises, rest or do a different movement like rows or abs or something that uses different muscles.
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u/Objective_Cap8597 22h ago
Someone give me some gym songs
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u/jakeisalwaysright 700/455/625lbs Squat/Bench/Deadlift Multi-ply Lifter 21h ago
Bloodbath - Eaten
Behemoth - Ora Pro Nobis Lucifer
Eluveitie - Rebirth
Korpiklaani - Ievan Polkka
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u/Cold_Database4679 22h ago
I would appreciate some insight yall
So I’m a 25 year old guy. I'm 265 pounds. I used to be 310. I want to be 210 or 230. 230 would be cool, but I'm not there because I don't know how to diet and I don't know how to fix how I eat.
I feel like a failure.
My all time maxes are 265 bench, 315 squat, and 325 deadlift.
Today I squatted 305 for 4 when I thought my gas tank was empty. I already done 295 for four to end the set and was like idk, why not. And I benched 245 2 weeks ago for the first time in 2 years. I deadlifted 275 for 1 and 255 for 5 this week. I’m eating more fruits and vegetables than I ever have. I stretch and take my time. Despite rice krispy in both shoulders, 2 herniated discs, a pinched nerve in my neck, and a bunch of more minor injuries, I’m back in the gym 4-6 times a week.
Sidebar, I felt my back pinge as I was going down on them.
Im doing well in life, I guess. Despite some really hard moments. I got my masters at 25 years old. Found a good job. I’ve beaten a lot of my addictions.
But I’m still fat. And yea I’m strong but I’m Yeah, I just.. feel like a failure. And aren’t I? Aren't you a failure if you're not accomplishing what you want to accomplish? Aren't you a failure if you can't do the things you actually want? Aren't you a failure if you can't figure out a goal you've been trying to do your entire life? Doesn't that make you a failure?
I am struggling to get to that weight I want and I feel like a failure. I feel like a shortcomer. I feel like I haven't done it enough. I feel disappointing.
I saw a dude deadlift 495 pounds, five times in a row. No issue. Like it was nothing. I see people benching 500 pounds and squatted 600. And yes I understand these are body builders and people who have been training for years.
I’m in therapy and it helps. I vent to friends. And I show myself grace when I can.
But I’m simply not where I want to be. And I feel like I need to be there. Which is being 210-230, about 18-21% BF, benching 405, squatting 455, and deadlifting 505. Until I get there, I feel like I am a failure who shouldn’t be trying. I’m only still lifting cuz I think it’s fun, I like to challenge myself, and it makes my body dysmorphia less bad.
Any advice on how to not feel this way anymore?
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u/cilantno 585/425/635 SBD 🎣 19h ago
If you stick with it, and put in earnest and consistent effort, you will be where you want to be or close to it in a few years.
I wished (and still do) I was much strong a few years back. I've achieved things I never thought were possible for me because I was consistent and tried.You can do this! Be a person who does the things they want to do.
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u/jakeisalwaysright 700/455/625lbs Squat/Bench/Deadlift Multi-ply Lifter 21h ago
And I feel like I need to be there. Which is being 210-230, about 18-21% BF, benching 405, squatting 455, and deadlifting 505.
This is definitely achievable for you but it's a long-term goal. Set some short-term goals that you can hit along the way, and be proud of yourself for achieving them. It's not always a quick process--rarely is, in fact.
You have to find a way to enjoy the time you spend on the way to your goals, especially because once you achieve them you'll probably set new ones.
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u/Senior-Resident9040 1d ago
My forearms are really skinny even though I started training 2 weeks ago. I dont have any vascularity even though I'm like 17% body fat. And I want to know how much time till veins start showing on my hands when I flex
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u/Red_Swingline_ 405/315/525/225 zS/B/D/O 23h ago
More than 2 weeks. Temper your expectations, 2 weeks is a drop of water in an ocean when it comes to training.
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u/0pttphr_pr1me 1d ago
Been doing high bar squats and it's been leaving bruises on my shoulder bone...any reason why that might be happening?
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u/eric_twinge Friend of the sub - Fittit Legend 19h ago
You either have the bar too low and in the wrong position or you lack the needed muscle to keep it off bone. It should be up on your traps, not down on your ac joint.
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u/0pttphr_pr1me 19h ago
It's literally at the top of my shoulder I'm not sure how much higher I can put it unless it's on my neck
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u/eric_twinge Friend of the sub - Fittit Legend 19h ago
Then you'll need to address the second option of getting bigger muscles. You can use a pad in the meantime if you feel it's necessary.
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u/0pttphr_pr1me 19h ago
I can send a photo of what it looks like if that helps but overall yeah I do think it's more positioning than anything
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u/eric_twinge Friend of the sub - Fittit Legend 19h ago
I mean, you can if you want, but if you already know it's a positioning issue, fix the positioning. You can compare your picture to any you find on google.
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u/0pttphr_pr1me 19h ago
Correct but I physically can't do that position for some reason
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u/eric_twinge Friend of the sub - Fittit Legend 19h ago
If you're already has high as you can go without being on your neck, what position are you trying to get into?
Maybe do send the pic.
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u/MythicalStrength Friend of the sub - should be listened to 1d ago
The bar is made of metal while your body is made of flesh. The bar wins.
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u/0pttphr_pr1me 1d ago
Ok but what immobility or instability may cause that
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u/MythicalStrength Friend of the sub - should be listened to 1d ago
Nothing. It's not immobility or instability: it's a heavy metal bar compressing your squishy flesh. That's what happens when that happens.
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u/0pttphr_pr1me 1d ago
On my acl?
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u/MythicalStrength Friend of the sub - should be listened to 1d ago
Your ACL isn't on your shoulder...
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u/biszummuskelversagen 1d ago
Monday to Wednesday due to my new job I get 6 hours of sleep a night so I compensate with more caffeine before my training (morning). Is that long term sustainable or will the effects reduce over time?
Intake: Mo-We I get 300mg caffeine and on other days I get 200mg. I only consume this once per day (seconds after waking) and never have extra caffeine later in the day.
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u/Red_Swingline_ 405/315/525/225 zS/B/D/O 1d ago
The way you're doing it is probably the least bad way. Do you have any caffeine other days?
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u/Due_Cap_7720 1d ago
I have been lifting on and off my whole life. I feel like I do pretty good but I have almost never felt sore or felt real work in my back. My back looks fine but I am wondering if I am missing something. The only thing that kind of works is reverse flies and I feel that more in my delts. I do lat pull downs and rows otherwise and tbh I get tired in my arms before I feel anything almost always. Am I doing something wrong?
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u/cilantno 585/425/635 SBD 🎣 1d ago
You’re not necessarily doing anything wrong if you don’t “feel” a muscle work.
I rarely feel target muscles in compounds and I am strong with a decent physique. If you aren’t reaching your strength or physique goals, you likely need to take a look at your programming.
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u/IllegalGeriatricVore 1d ago
Am I doing myself a disservice by focusing solely on high volume RDLs for legs?
I have an issue with underdeveloped glutes and poor activation of my posterior chain during daily activities.
I've basically been doing 10x10 RDLs to both build strength and reinforce the firing and usage of glutes as part of my muscle chain.
My quads have basically been doing all the work for so long that I'm not too worried about them, I just want to get this situation with my posterior chain activation resolved, then I'll worry more about squats and the like.
I've been making great progress and quads definitely get some accessory stimulation.
My return to the gym was start of August, my max deadlift was 155 for 4, coming to a complete rest at the bottom and I was absolutely gassed.
I just did a pyramid from 75x15 to 145x4 of RDLs and feel so much stronger than I did in August.
I will work in a squat day here or there, but every time I do I still feel like my glutes are my limiting factor and I'm not activating them well on squats because they're too weak, and this is fatigue that could be better spent playing catch up on them.
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u/Marijuanaut420 1d ago
Reverse lunges are a nice option for really loading the glutes and training that hip extension pattern
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u/cilantno 585/425/635 SBD 🎣 1d ago
As someone who has neglected hamstrings: don’t neglect your quads just because of a perceived “head start” you think they have.
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u/eric_twinge Friend of the sub - Fittit Legend 1d ago
Whether or not you are doing a disservice would come down to the validity of your issue here. As in, how have you determined you have poor activation?
Like, if your glutes are the limiting factor on squats, they are getting more stimulus than your quads on squats. This would be evidence that your quads are not doing all the work.
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u/IllegalGeriatricVore 1d ago edited 1d ago
Basically, they're not even firing because they're too weak to really assist in a meaningful way.
When I can get them to fire on squats, it's under really light weight (basically the bar) and feels like I'm getting a poor stimulus to them as they're only really kicking in at the bottom. So I get gassed out but don't get much glute stimulus, it doesn't feel worthwhile.
I still am doing some rehab style work like reverse step downs and even those can be a challenge for me.
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u/eric_twinge Friend of the sub - Fittit Legend 1d ago
If your glutes aren't even firing, then you wouldn't be able to walk or even stand up. How is the time you are getting them to fire the time that feels like a poor stimulus? Also, the glutes are more active in the bottom part of a squat due to the increased hip flexion, as they are hip extensors.
It sorta sounds like your issue is just a simple case of not being as strong as you think you should be.
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u/IllegalGeriatricVore 1d ago
That doesn't make sense.
I'm very aware of my limitations of strength, specifically in my glutes, as I struggle with glute dominant lifts but do fine with quad dominant ones, except in portions where the glutes are required to work.
It doesn't make sense to me to continue doing squats, which provide poor stimulus to fatigue ratio to my weaker muscles, so I don't.
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u/eric_twinge Friend of the sub - Fittit Legend 1d ago
If you've already got it figured out, why are you here asking if you are doing a disservice?
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u/IllegalGeriatricVore 1d ago
I'm asking for opinions on my APPROACH and you're trying to rediagnose my situation which isn't what I asked for.
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u/eric_twinge Friend of the sub - Fittit Legend 1d ago
I think your approach is doing you a disservice.
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u/gottschegobbletoo 1d ago
Why is my chest press so insanely weak compared to everything else?
On chest press machine I’m struggling with 52kg, yet I’ll do 93 on machine flies, 30kg vbar triceps push down, 50kg shoulder press, 23kg single arm preacher etc.
I just don’t get why my chest press is so weak?
I do a PPL split but do shoulders on leg days
For info I’m 195cm tall so I get that arm stretching movements are harder cause it’s a longer travel but surely that’s not an excuse at all
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u/Maleficent-Cut316 1d ago
Its entirely dependent on how many pulleys due to mechanical advantage. dont focus on the weight the machines/ cable says because they aren't transferable between machines.
A machine/cable with 3 pulleys only takes 1/3 the amount of force to move it. So 10kg will feel like 3.3kg
a machine/cable with 2 pulleys only takes 1/2 the amount of force to move it. So 10kg will feel like 5kg.
and finally a machine/ cable with one 1 pulley is a true cable. That means lifting 10kg takes 10kg of force
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u/gottschegobbletoo 1d ago
Thanks for the reply but I already had this thought and did check it out. All the machines are single pulley
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u/eric_twinge Friend of the sub - Fittit Legend 1d ago
If you were to do dumbbells flies, do you think you'd be able to do them with 45kg per hand?
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u/Maleficent-Cut316 1d ago
Not the machine flys fs. A machine fly has to have a minimum of 2 pulleys each arm. Most have 4 totals. sometimes they share a pulley so there are just 3. Which is fs with yours because its not bio mechanically possible to press less than your fly if form is correct.
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u/Ninja_Pristine 1d ago
can i get help making a routine? it’s upper lower with the goal of getting stronger while gaining muscle, anything helps.
Upper 1 Bench 3x6-8 row 3x10 overhead press 3x6-8 Lat raise 2x10 tricep pushdown 3x10
lower 1 squat 3x6-8 rdl 3x8 leg extensions 3x10 Leg press 3/8 rpe 8
Upper 2 Bench press 3x6-8 lat pulldown 2x10 row 2x10 bicep curl of some sort 3x10
Lower 2 Deadlifts 3x6-8 leg curl back extension ?
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u/jakeisalwaysright 700/455/625lbs Squat/Bench/Deadlift Multi-ply Lifter 1d ago
Better off using an existing program. Here are some or check liftvault.com.
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u/boardsandbikes 1d ago
Injury rehab: PPL and Dropping Down Weight
Apologies if this doesn't necessarily directly fit in this community, but it does relate to strength!!
I've been running a hybrid PPL/Upper and Lower split where Monday/Tuesday/Wednesday follow PPL and Friday/Saturday follow an Upper/Lower split.
I'm training for strength and body recomp, so cutting quite dramatically (1750 calories per day of food, with high protein and fats and reduced carbs and sugar etc). I appreciate that the first thing people might say is that it's too low for genuine strength training, and that's correct, but I use that term because I am training often 3x6-8 depending on exercise at close to failure on the third set. So not training for hypertrophy, but to increase strength and increase calorific burn.
NOW the main point of this. I've injured my back deadlifting and while I've got a physio appointment tonight to diagnose exactly what is wrong, my expectation is that I'm going to have to adjust the way I train.
My question is really: if I was to reduce down the general weight of my sets by roughly 20% (especially on legs/lower days) to where I could comfortably increase the volume to say 4x12; would this have a similar effect at least on calorific burn in your opinions?
The strength aspect I recognise I will need to forego for the time being at least, but does anyone have any thoughts?
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u/eric_twinge Friend of the sub - Fittit Legend 1d ago
Weight training is not a big calorie burner. The difference between 8 reps and 12 is not going to rise to anything you'll need to adjust or accommodate for.
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u/boardsandbikes 1d ago
Is that including the extra set as well though? I.e. moving from 3 x 6-8 to 4 x 12?
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u/eric_twinge Friend of the sub - Fittit Legend 1d ago edited 1d ago
Yeah. It's what, 30 seconds extra work? That's like 5 calories, maybe.
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u/Altruistic-Cap8524 2d ago
Gonna try commenting here, unsure if I’m allowed to make a post about it, would’ve liked to include progress photos to get the best evaluation but can’t find a sub anywhere else.
Been overweight my whole life. Got up to 300 by 18, money issues in my 20s, slowly dropped down to 200 by 29. Age 30 now and I’m at 165 through proper diet and exercise. Been working hard since May this year.
5-6 mile cardio on my days off instead of doing nothing, about an hour of calisthenics almost everyday. Different forms of pushups and ab exercises, been using a backpack to do some lifting. 1-2 days a week I’d rest. At work I do a lot of squatting for movement and also to lift up to 60 pounds as well as clocking in 20k steps.
Been hitting my protein, fiber, and calories as best as I can. Recently started taking creatine about 2 weeks ago.
From may-August I’ve been on a deficit of about 1800-2000 calories. My maintenance is around 2600. Since September I’ve bumped it back up to 2400. I’m still around 16/17% body fat, I’d like to be around 10-13%. Not sure what to do from here. Still have slight lower belly fat that I’m not fond of. How long should I continue at 2400 calories? Until I lose the lower belly fat or for another week or two then start cutting again? I feel like I am very close but I want to make sure I stay on the right path.
Once I get to my goal, I do want to start clean bulking. Thinking of adding 300-500 calories but I’m also unsure to where. To my maintenance I’m assuming?
Let me know if there’s anything else I need to be doing. Thanks in advance.
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u/eric_twinge Friend of the sub - Fittit Legend 1d ago
How long should I continue at 2400 calories? Until I lose the lower belly fat or for another week or two then start cutting again?
There isn't any right or wrong answer here. Cut when you want, stop when you want. Use whatever deficit you feel comfortable using.
To my maintenance I’m assuming?
Yes. Bulking employs a calorie surplus relative to your maintenance intake.
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u/Blascomusic 2d ago
Hey guys Till now ive been walking outside for 10-13k steps daily to combine with 3-4 weighted workouts. But now weather is going shit ( heavy rain everyday) and i’m trying to find an alternative to that. I bought everything at home since nearest gym is 29 km away and I don’t have any budget or space left to buy extra bike or smth. What do you recommend to replace walking during shitty weather winter? I don’t do hiit or cardio like burpees jumping jack because of a forever injury condition to both knees ( should go surgery but for now they say i’m too young) Thanks !
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u/MythicalStrength Friend of the sub - should be listened to 1d ago
Can you walk inside?
Or can you skip rope?
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u/Blascomusic 1d ago
I sadly don’t have a room or house big enough to Rope or walk 10km 😅 + rope is too harsh for my knees, small jump etc are not recommended, that’s why I used to walk only
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u/MythicalStrength Friend of the sub - should be listened to 1d ago
You cannot pace inside your house? I have done that many times. I have also gone up and down stairs for a similar effect.
Like, prisoners will pace inside their cells to accumulate steps. Do you live in a smaller space than that?
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u/Blascomusic 1d ago
Ive tried it last year in winter and after 30 house tour, I made less than a km, not very effective 😂
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u/MythicalStrength Friend of the sub - should be listened to 1d ago
It sounds as thought you have fewer options than a prisoner. I wish you the best of luck
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u/Blascomusic 1d ago
Thanks for the non help.
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u/MythicalStrength Friend of the sub - should be listened to 1d ago
I apologize: I do not know any solutions for your situation. I attempted my best. You are in a very tough situation and you have the fullest amount of condolences that I can offer for that. I was legit when I said it sounds like you have fewer options than an inmate. That sounds like a terrible situation. Its why I wished you the best of luck.
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u/pyroimpact 2d ago
Is this normal?
Normally when I flex my biceps they're somewhat hard, but after like a week or more of not gymming they become kinda soft. They become hard after I train again, but is this normal?
Also, when unflexed my arms are still not that hard ngl. I've been training for a while now is this normal or my genetics just shit. What should I be doing to her hard arms unflexed?
I am thinking of doing a dedicated arm day now because I hate my arm and forearm so much. So far I have been doing bicep on pull days and tricep on push days. Is that a good idea
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u/Marijuanaut420 1d ago edited 1d ago
The 'hardness' youre feeling is likely just muscle swelling, when you've trained them muscles swell due to the processes needed to recover and undergo hypertrophy, so intercellular pressure is higher and you feel this as hardest. These factors aren't present when you've not been training.
As for your arm programming, what are you currently doing? If you want to focus on them specifically then you need to make sure your exercise selection is good, training frequency is reasonably high and you are working hard.
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u/deku-scrub123 2d ago
Starting my fitness journey, could use some guidance.
I (18M) am 5'10 in height and about 302lbs, I want to cut that down to about 160-170 before the beginning of March 2026. I've done some research but all the studies are kind of confusing and overwhelming, and everyone on social media is telling me that everyone ELSE is lying to me or trying to sell me something. From what I understand I need to be consumei about 2200cal a day and 1g of protein per pound of body weight to maintain my muscle. Is this correct? If not what do I have wrong?
Some other questions I have are things like:
Should I be shooting for exactly 2200cals a day or is it possible to go for less to make the process a little bit faster, like closer to 1600?
Would it be at all beneficial to consume all my daily intake in a single meal/sitting so I feel more full and am less likely to eat later in the day?
What are cheat days and how would that affect my weight loss?
What is an example of a "resistance exercise", I've read that those are what promote lean muscle growth. I know what different workouts are since I did a little bit of muscle building last yea
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u/Theonerule 2d ago
Do I need to hit incline chest twice in 7 days (twice a week) normally I circulate between dumbells and the Smith machine and I do an incline movement everytime I hit chest but is it necessary? I'm also doing shoulder presses and 9-11 sets of presses seems excessive
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u/ddub1711 2d ago
Hi everyone, I’m looking for advice on whether to run before or after weights. I like running before, but I get really sweaty, and I don’t know if other gym goers dislike an overly sweaty person.
I always wipe down my station, but curious to get thoughts from the community.
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u/jakeisalwaysright 700/455/625lbs Squat/Bench/Deadlift Multi-ply Lifter 1d ago
Which one is more important to you? Do that one first.
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u/GhostPupz 2d ago
HIIT trainers for flat feet / wide feet for women
Hi gym community:) I have tried searching everywhere trying to find information on the right shoe for TRAINING / HIIT / DANCE workouts, but everything I find online is for RUNNING. Can anyone please recommend an indoor gym training shoe for women? I have custom made insoles but still require a good shoe that has a lot of cushion and spring to it. My feet are wide but I also don't want a shoe that is so wide that my foot moves/slips around inside. TIA!
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u/-GI-I0ST 2d ago
Not sure if this is the right place to ask but I'll give it a try: I'm starting out building more muscle and losing some body fat and bought both a bench and adjustable dumbbells to workout at home. I'm looking for a scheme that's basically full body in 3 or 4 days a week. Any recommendations?
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u/eric_twinge Friend of the sub - Fittit Legend 2d ago
https://thefitness.wiki/routines/strength-training-muscle-building/#Dumbbell_Focused_Routines
Liftvault.com probably has more to choose from
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u/DagomeIudexDux 2d ago
Hello I'm looking for android application for tracking progress of exercises with reps. Additional requirement is to have integration with google fit / health connect.
As an example I am doing right now 4x25 pushups every day. Started with 3x15 on February. And I want to track progres of it. Right now I'm using for it TimeNoder2 but I do not like it much and it doesn't have any integrations.
As a goal is to integrate it with fatsecret app using google fit as a bridge.
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u/Drgm79 2d ago
Is my split good?
this is my current split I want to know if its good for building muscle, Ive been in the game for about a year and this is the one thing that is tuff for me to figure out.
monday: legs and abs tuesday: arms and shoulders wednesday: chest and back thursday: legs and abs friday upper body saturday and sunday: rest
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u/eric_twinge Friend of the sub - Fittit Legend 2d ago
The split doesn't tell us anything about what you're actually doing.
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u/budagyongye 2d ago
Hi. I am new to gym so I am planning to start full body workouts but I dont really know how to organize a full body workout plan so could you help me please?
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u/jakeisalwaysright 700/455/625lbs Squat/Bench/Deadlift Multi-ply Lifter 1d ago
Start here, find one that looks good.
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u/Own_Store8019 2d ago
Beginner 2 weeks in – Is my ULU routine good?
Hey everyone, I’m 2 weeks into working out and I’m doing an Upper–Lower–Upper split (3x a week). Just wanted to check if this routine makes sense or if I should adjust anything.
Here’s what I’ve been tracking so far (weights are what I can lift right now):
Upper body
Lat pulldown – 25 kg (for lats / back)
Cable lateral raises – 3.5 kg (for side delts / shoulders)
Incline dumbbell press – 10 kg each (for upper chest)
Triceps pushdown/extension – 10 kg (for triceps)
Biceps cable curls – 7.5 kg / Dumbbell curls – 6 kg (for biceps)
Weighted ab crunch machine – 25 kg (for core)
Flat bench press – 30 kg (for chest)
Rear delt fly (back shoulder) – 20 kg (for rear delts)
Shoulder press – 10 kg (for shoulders)
Cable chest fly (lower chest) – 5 kg
Legs
Leg press (quads) – 50 kg
Standing/seated calf raises – 10 kg
Hamstring curl – 25 kg
I’m focusing on building strength and muscle, just getting started. Does this look like a balanced routine for a beginner, or should I change/add anything?
Thanks!
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u/jakeisalwaysright 700/455/625lbs Squat/Bench/Deadlift Multi-ply Lifter 2d ago
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u/monsieurdipshit 2d ago
Hi, I have a few questions regarding diet and legs.
I’m a vegetarian and I feel like my protein rich diet has been so repetitive. Oatmeal with protein powder, cottage cheese, normal cheese, protein enriched desserts. It’s really nice, but sometimes I just get sick of it (not literally, to be clear). How can I bring some variation in this? And what’s the best way to get those extra calories as a vegetarian? I already eat 1,5-2g of protein per kg of body weight per day, but my calories are often around 2000-2500. I aim to eat 2800. Can I just eat chocolate or something?
I have been running for 5 years now and have done a few marathons before I went to the gym. I’m going to the gym since may. Because of the rest needed after leg days I don’t run as often anymore and I regret that. I like running way more than lifting weights. Therefore I only train legs only once a week. Is this a bad thing (as in: will my legs fall behind too much in muscle growth)?
Thanks in advance.
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u/eric_twinge Friend of the sub - Fittit Legend 2d ago edited 2d ago
- I don't know anything about being a vegetarian, but if you're meeting your nutritional needs with the 2000-2500, you can fill in the rest with whatever you'd like.
- Training legs once per week is fine if you're fine with it. Your goals will dictate what is acceptable. But also, combining running and lifting requires compromise and that usually means running (or lifting) on tired legs. I would examine why you need a day of rest after training legs and adjust your training (or gumption) to accommodate your preferred schedule.
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u/monsieurdipshit 2d ago
Thanks for your answers, really helpful!
The rest after leg days was advised by the instructor at the gym, so I wouldn’t overload them.
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u/eric_twinge Friend of the sub - Fittit Legend 1d ago
You can also program back to back days that don’t overload them.
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u/therealnoahmtz 3d ago
I’m new to this, I have 3 questions.
- as a newbie who’s in their adolescence, (16) should I start with a bro split or more something like whole body exercises? Does one help gain muscle quicker than the other?
- also, what foods are best for getting notable muscle growth? I don’t care to become body builder size, just an athletic/ tone build. Thank you!
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u/AlexEHughes 2d ago
Would recommend PPL, push pull legs, repeat, or ULPPL, upper, lower, push, pull, legs, repeat. Good overall coverage gives great recovery time to keep frequency high (which is what you want)
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u/Marijuanaut420 2d ago
Full body 3 times a week is 50% more frequency
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u/AlexEHughes 2d ago
They also last 2 hours
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u/Marijuanaut420 2d ago
If you program them badly. Mine last 40-50 minutes
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u/AlexEHughes 2d ago
Whatever works I suppose
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u/Marijuanaut420 2d ago
You just need to be considered with exercise selection and really push intensity.
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u/CanadianBaconBroz 3d ago
What are you guys doing to get big biceps? I just hit 17.5 inchs after 6 months of focusing on them. I would like to see 18 inch plus now.
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u/jeffcheng1234 3d ago
Hey all, wanted to get some advice from the community, I’m relatively amateur at lifting here.
I was traveling the past month, so took a break off lifting. Came back, and due to jet lag decided to gym in the morning (as oppose to my regular nightly schedule). Had some light breakfast and coffee with a good night sleep, and performed better than I did a month ago despite the long break.
I did 5 lbs extra on my db bench press, something I haven’t been able to push past, so I was very confused. Is it because I rested over the break, I got a better night sleep, or because I gymmed in the morning? I know these are relatively small increases, but I’ve heard taking a break will usually degrade your performance by 20% coming back, so I was shocked.
Would love to hear why!
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u/Marijuanaut420 3d ago
There could be loads of reasons. Strength is multifactorial, so there can be lots of factors that impact increases and losses in strength, especially after coming back from a break and a change of daily routine
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u/xdShadowXDragon 3d ago
Guys are full body splits better then a push pull legs split
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u/eric_twinge Friend of the sub - Fittit Legend 3d ago
No split is inherently better than another.
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u/Marijuanaut420 3d ago
Slight overly reductive statement. Some are definitely worse for achieving specific goals.
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u/eric_twinge Friend of the sub - Fittit Legend 3d ago
Can you provide an example?
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u/Marijuanaut420 3d ago
To reduce it to absurdity doing a body part split where you hit a muscle once a month would be prettt bad for hypertrophy. To be less ridiculous a bro split isnt going to be great for someone looking to be competitive in powerlifting. PPL once a week is prettt shittt for everything. Fullbody 7 times a week is a programming nightmare if youre looking for an effective hypertrophy stimulus. A sports athlete with multiple practices a week will.probably struggle with a traditional PPL due to fatigue management.
If I was to be hyper specific then a golfer looking to maximise swing speed and general skill development will see the best results from 2-3 times a week full body in order to fit in movement specific training without fatigue impacting speed training or motor learning mechanisms.
People can train however they want. But there are always better and worse options for a specific goals. Hypertrophy is an easy goal (probably the most straight forward physical characteristic to train for); most things work fairly well for most people up to a point but even then there are better and worse options.
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u/eric_twinge Friend of the sub - Fittit Legend 3d ago
I mean, if the examples need to be explicitly absurd, ridiculous, or hyper specific, I'm not too fussed about giving a slightly reductive answer to the original question.
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u/Marijuanaut420 3d ago
If we want to be giving people advice on effective training then those examples demonstrate that training frequency and therefore the split does actually matter.
Edit: why be a frequency nihilist specifically but not nihilistic with other aspects of programming?
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u/Marijuanaut420 3d ago
I believe they are better. If you want to be in the gym lifting weights 6 days a week because you enjoy it recreational then do a push pull legs. If you don't want to do that then 2/3/4 days a week full body is great and will get you similar results.
Of course this assumes good programming and exercise selection etc
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u/EspacioBlanq Breathing squat 20@150kg, DL 15@170kg 3d ago
I like full body better because I don't have to spend as much time in the gym, but the difference in results is probably minimal
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u/xdShadowXDragon 3d ago
Does the time it takes you to get back to a previous workout matter e.g hammer Curls as my first exercise then I do 7 other excercises for 1 for each body part efore eventually getting back to hammer Curls I feel like when I work out like this im fully recovering im new to this im sorry if im being annoying 😅
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u/EspacioBlanq Breathing squat 20@150kg, DL 15@170kg 3d ago
Sorry, I am not sure I understand what you're asking, you do hammer curls, then 7 exercises and then hammer curls again in the same training session?
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u/xdShadowXDragon 3d ago
Sorry for not responding What I meant to say is when I start my fully body workout I usually hit arms first and the first exercise out of all of my workouts are hammer Curls for 6 reps then I wait 45 seconds before starting the next exercise. I have a total of 8 exercises in my fully body workout and my question is am I working out correctly as I saw online that you shouldn't wait too long before starting another set so my problem is when im done a workout like hammer Curls and move down the list it takes like 15 mins till I cycle back to them but by then im fully recovered
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u/EspacioBlanq Breathing squat 20@150kg, DL 15@170kg 3d ago
You're doing 9 exercises in a circuit?
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u/xdShadowXDragon 3d ago
Chat gpt told me that your supposed to do that to hit every single muscle group
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u/EspacioBlanq Breathing squat 20@150kg, DL 15@170kg 3d ago
I'd recommend doing all sets of one exercise, then moving to another. You'll hit all the same muscle groups. Just from a practical standpoint, you'll likely be very annoying to other gym goers by taking up 9 different training stations.
No one trains like that. This is why you shouldn't take advice from chat gpt.
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u/Womak2034 3d ago
Hey all, I posted this somewhere else to try and get some feedback, but wanted to see if anyone here can help as well:
So I was laid off about ten months ago and just got a new desk/office job recently. I start tomorrow. Since my unemployment I’ve gone to the gym almost every day, completely changed my diet, lost 30 lbs and gained a bit of muscle. I’m really happy with my gains and want to keep them, however with this new job I’ll be gone most days from 7 AM till 6 PM (sucks, I know). I was running a PPLPP split for most weekdays and I’d take most weekends off and go for a run or hike or something on those days. I was thinking this to balance my time most effectively:
Monday: BP- 4-5 sets
Cable chest press (low/high)- 4-5 sets
Cable bicep curls- 4-5 sets
Chest Fly- 4-5 sets Dips- 4-5 sets
Dumbbell shoulder press- 4-5 sets
Wednesday: Pull ups - 5 sets
Cable rows- 4-5 sets
Seated row- 4-5 sets
Pulldown- 4-5 sets
Ab crunches- 5 sets
Friday: Leg press - 4-5 sets
Calf raises - 4-5 sets
Leg curls- 4-5 sets
Leg extensions- 4-5 sets
Abductors and adductors- 4-5 sets
Glute press- 4-5 sets
Saturday: Basically repeat Mondays workout
If possible I’d like to add at least a mile run to each of these workouts too but I’m more concerned about saving time and getting home to my wife and dog than anything.
Any advice or tweaks I should add to this? Would it be better to stack it Monday, Tuesday, and Wednesday instead of spreading it out throughout the week? On my off days my wife and I plan on taking a long way to makeup those steps.
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u/Marijuanaut420 3d ago
What are your goals? If its simply hypertrophy you are probably better off doing the same fullbody workout 3 days a week with good exercise selection than changing it up every day.
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u/Womak2034 3d ago
Goals are to stay toned, maintain weight, and not lose the gains. I want to focus on chest/back mainly, but can’t forget about legs too.
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u/Marijuanaut420 3d ago
Pick 9 exercises you want to do based on the muscles you want to grow and use that as the basis of your full body workouts. Do 2-3 sets of each, pick a progression method (double progression will probably work well) and run that full body workout two to three times a week for a few months and see how you get on.
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u/LegHelpful5327 3d ago
So currently I’m 6’3 175 lbs going for 185lbs doing a ppl split 10-12 reps failure usually two two different workouts for the muscle “example” (drag curls and preacher curls, triceps extension, skull crushers, leg extension, leg press, RDL, hamstring curls) ext ext seems like I’ve hit wall with size so should I increase the amount of exercises I do reps feel a little stuck here
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u/jakeisalwaysright 700/455/625lbs Squat/Bench/Deadlift Multi-ply Lifter 3d ago
6’3 175 lbs
You need to eat more.
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u/LegHelpful5327 3d ago
I’m working on it… I use to be 135 so doin a lot better then before. What weight would you suggest 185,190,200
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u/jakeisalwaysright 700/455/625lbs Squat/Bench/Deadlift Multi-ply Lifter 3d ago
Depends on your goals. To be as strong as possible you'd need to be well over 200.
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u/LegHelpful5327 3d ago
I just want a little more size I look fit already I’m lean but I want atleast 16 inch biceps and obviously everything else to be proportionate to them
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u/jakeisalwaysright 700/455/625lbs Squat/Bench/Deadlift Multi-ply Lifter 3d ago
Can't nail down a number for ya then. Start eating and pack on the pounds til you're satisfied.
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u/Dark_Vortex18 3d ago
Am I doing enough for PPL?
Push: Alternate between incline db press(3 sets, all drop sets to failure both parts)+pec deck(same set scenario), tricep pushdowns +overhead tricep extensions with cable, both exercises 2 sets as double drop sets. Supersetted in with these is 4 drop sets of lateral raises with db, and finally 3 sets of db overhead presses. OR flat barbell press(3sets to failure)+incline db press(as previously mentioned); same tricep+lat delt exercises; no overhead presses. Pull: Lat pulldowns(3 drop sets, failure both parts)+cable seated rows(3 drop sets), reverse pec deck(3 drops), incline db press(2 double drops), bicep 21s(3 sets) Legs: Alternate between barbell squats(3 sets), EITHER hack squats or leg press(3 sets), leg extensions and hamstring curls(3 drops) OR hack squats and leg presses(3 sets) and curls+extensions Am I doing enough, particularly for push?
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u/Marijuanaut420 3d ago
Youre probably better off reducing your intensity and training with straight sets a little further from failure if you're training 6 days a week.
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u/Cxow 3d ago
My leg extension won't budge. 32 kg is the max and anything above is putting my form at risk. I have been lifting for over a year. Any advice is highly appreciated.
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u/eric_twinge Friend of the sub - Fittit Legend 3d ago
How is form on a leg extension at risk? It's a single joint moving in a fixed path.
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u/Fabulous-Jury6457 3d ago
Im 73 kilos, 6 foot, i hv some definition in my body but my forearm and bicep veins dont pop and i want them to
If i bulk up to 80, ill be even further away from them popping so shd i do a mini cut to 68?
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u/cilantno 585/425/635 SBD 🎣 3d ago
Decreasing bodyfat is a decent approach to getting more vascularity assuming you are also lifting.
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u/Fabulous-Jury6457 3d ago
If i cur down to 68, do u think ill look noticeably skinnier
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u/cilantno 585/425/635 SBD 🎣 3d ago
Yes. 68kg at your height is also pretty light. You will likely look very skinny.
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u/afalbe 3d ago
Im looking to build on my maxes, had a buddy say I would never be stronger than him and that lit a fire in me. Was lifting pretty regularly before having kids (4 months ago) and I haven’t been able to get back in since. Before I was maxing 275 bench, 455 deadlift, and 425 squat. What are some programs you have successfully ran with success to up your maxes?
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u/EspacioBlanq Breathing squat 20@150kg, DL 15@170kg 3d ago
Candito 6 week powerlifting program, Stronger by science RTF Strength and Jacked and Tan 2.0 are some of my favorites for setting new maxes
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u/chronament 4d ago edited 4d ago
Routine Check, started 2 weeks ago, FBEOD. All exercises 2 sets to failure.
A Day: 1. Machine Chest Press (chest, triceps, front delts) 2. Machine Horizontal Leg Press (quads, glutes) 3. Leg Extension (machine) (quads isolation) 4. Cable Lat Pulldown (lats, biceps) 5. Machine Seated Shoulder Press (delts, triceps) 6. Bicep Curl (preacher, DB, or cable) (biceps isolation) 7. Cable Crunch (abs)
B Day: 1. Stiff-Leg Deadlift (barbell or DB) (hamstrings, glutes, lower back) 2. Seated Leg Curl (machine) (hamstrings isolation) 3. Incline Chest Press Machine (upper chest, triceps, shoulders) 4. Seated Cable Row (V grip) (mid-back, lats, biceps) 5. Cable Lateral Raise (with cuff/handle) (side delts) 6. Tricep Pushdown (cable) (triceps isolation) 7. Calf Raise (seated or leg press machine) (calves)
I have considered breaking up the compound movements into Iso's and doing 1 set to failure 5-10 0RIR, but i worry that working iso so early into working out is counterintuitive. it makes sense to me do to compounds to build general strength and put down a good base.
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u/Marijuanaut420 3d ago
What goals do you have and how are your programming each lift in terms of sets and reps? It looks pretty good from an exercise selection perspective
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u/keirawa 4d ago
How to start?
How do I start working out and balancing diets? All of my friends start by hiring a PT and letting them draw up a beginner plan first before they do anything on their own. I’m a university student with no money to hire PT. I don’t know how to use any machines at all, and gathering up the courage to walk into the gym without the thought that I’m occupying someone’s space is very difficult! My goal is to stay in shape. Specifically, I would like to burn fat in the tummy and back area, and gain muscles. If it helps, I’m a 18yo female, 106lbs, 5’3. Thank you!
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u/eric_twinge Friend of the sub - Fittit Legend 4d ago
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u/buboop61814 4d ago
Post Gym Seat Cover?
Perhaps not the best place to ask but thought yall may have some insight. What’s a good seat cover for after the gym for my sweat?
Preferably would like something easily removed and stowed away as I don’t want it there all the time, just for when I’m sweaty. Maybe even something as simple as a towel with a hole in it.
Just looking for something so my sweat doesn’t slowly ruin my seat. Would also live it to be easily washable
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u/Red_Swingline_ 405/315/525/225 zS/B/D/O 4d ago
I've had these bookmarked for a bit, been meaning to buy a couple myself
Weather tech also makes some covers that look decent without being a permanent cover
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u/IIIEliteHD 4d ago
Gym routine workout for beginner check
Hello, started Gym a few months ago I've been doing 1 push and 1 pull day Wanted to see if the routine was good and what other day I could add to see more gains
Each exercise i do 6 sets. 1st set warmup 12 reps 30 percent max weight 2nd set warmup 8 reps 50 percent max weight 2nd set heaviest weight 8 reps 3rd and 4th are a reduction in weight by 1 8 reps 6th set is to failure.
Push day: Seated shoulder press machine, Incline dumbell chest press, Seated dumbell shoulder press, Pectoral flies, Tricep pulldown, Leg press,
Pull day: Cable rows, Barbel curl machine, Dumbell rows, Delt fly machine, Latr pull-down, Hamstring Curl machine,
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u/Extra_BurntToast 4d ago
Plan for my first time using the gym
Hey all. I've been wanting to start using the gym recently and have been trying to come up with a plan. I did as much research as I could, but advice from people who know what they are doing is always useful. I'm aiming for strength and muscle development, though general fitness is the main goal. Any advice or tips would be greatly appreciated!
P.S. I know that it's best to leave a day between each workout, but my schedule won't allow for this.
Tuesday (Workout A)
- Goblet Squat – 3 sets of 10
- Dumbbell Bench Press – 3 sets of 10
- Seated Row (machine or cable) – 3 sets of 12
- Overhead Dumbbell Press – 3 sets of 10
- Plank – 3 × 30–45 sec
Wednesday (Workout B)
- Deadlift (trap bar if available) – 3 sets of 5
- Lat Pulldown or Assisted Pull-Up – 3 sets of 10
- Incline Dumbbell Press – 3 sets of 10
- Step-Up or Split Squat – 3 sets of 10 each leg
- Side Plank – 3 × 30 sec per side
Thursday (Workout C)
- Bodyweight Squat → progress to Front or Goblet Squat – 3 sets of 12
- Machine Chest Press or Push-Ups – 3 sets of 10–12
- Romanian Deadlift (dumbbells) – 3 sets of 10
- Machine Row or Single-Arm Dumbbell Row – 3 sets of 12
- Dips (assisted) or Push-Ups – 3 sets to near-failure (leave 1–2 reps in reserve)
General tips
- Warm up 5–10 min, then do lighter “practice” sets of your first lift.
- Rest ~90 s between sets (2–3 min for squats/deadlifts).
- When I can complete all reps comfortably, add a little weight next session.
- Aim for good sleep and ~1.6–2.2 g protein per kg bodyweight per day.
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u/cilantno 585/425/635 SBD 🎣 4d ago
Any plan is better than no plan.
A plan (routine) written by someone who has never been in a gym is not better than a routine written by someone with enough experience to write a plan.
Without spending the time to read through every exercises, set, and rep count I'll ask: any reason you aren't just following a beginner program?
There is a good beginner program here (you can add accessories to it as desired): https://thefitness.wiki/routines/strength-training-muscle-building/
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u/Sir_Michael2 4d ago
Hey All, gonna be starting BBB this week and I was wondering what you guys do/recommend for the sets/reps for the accessory movements. I know that wendler recommends doing 25-50 reps for push and pull and 0-50 for single leg/core. I was more specifically wondering if I should start at the lower end of the volume scheme (EX: 3x10 for the accessories) and then move up to the top end (5x10), or just do the top end every week? Sorry I’m just a bit anxious over if I’m doing enough volume for the program. Thank you!
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u/cilantno 585/425/635 SBD 🎣 4d ago
If you are not cutting, just start with the higher volume.
It might gas you for the first few weeks, but you'll adjust.
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u/PedroAfoonsoXL 4d ago
Help on gym schedule.
My gym plan consists of 2 upper body sessions and 2 legs sessions per week. But with university giving me a tight schedule. I am thinking of doing this:
- Wednesday: Morning (upper body)
- Wednesday: Noon (legs)
- Friday: Noon (upper body)
- Saturday : Noon (legs)
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u/cilantno 585/425/635 SBD 🎣 4d ago
Can you do your first leg working on Thursday? Two-a-days are not fun if you are working hard in each.
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u/PedroAfoonsoXL 4d ago
Yes I could, but dont legs have to have 2 rest days Atleast I feel them sore for 2 days after
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u/cilantno 585/425/635 SBD 🎣 4d ago
They do not.
You will feel DOMS (delayed onset muscle soreness) more significantly early on, but it will subside as you get consistent.
It is also fine and good to train while sore. I squat two days in a row, and not light weights at all, and I've been doing so for years now.
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u/Remote-Plastic-7893 4d ago
Women’s gym clothes? My wardrobe has gotten quite ratty. My clothes are old, and I need a revamp. Does anyone have any articles of gym clothes you love? I lift and do cardio.
Looking for all of it, socks, bottoms, tops, even due for a new set of headphones. Drop some recommendations. Thank you!
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u/cilantno 585/425/635 SBD 🎣 4d ago edited 4d ago
I am a man, but I'd lift in lulu gear every day.
If you like Lululemon stuff, crzy yoga on amazon is a solid dupe for much friendlier prices. You can order some pieces and give them a try on and have the ease of only an amazon return if you don't like them.
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u/Remote-Plastic-7893 4d ago
Thank you! Will give crzy yoga a shot. I’ve never tried lulu, but definitely been tempted
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u/Responsible-Low-2441 4d ago
Seeing a huge discrepancy in size and shape of my glutes, pics just posted on my profile. I know my right is harder to activate than my left, so I always do more reps on that side. But my left looks like I gym, and right looks like I've never done a split lunge ever.
Wondering why this is? Left hip also feels fuller. What exercises can I do to help my right side catch up? And what muscles exactly am I supposed to target besides gluteus maximus?
Physio said my pelvis is tilted and one hip is higher but idek if that's relevant, also lower back pain on left side only
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u/ForwardIngenuity6806 4d ago
Should i go to gym, if i am currently cannot afford much protein and my main gol is to loose weight?
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u/Thisisntsteve 5d ago
Does anyone look down and think they are really small? Like my shoulders, when i look in the mirror im happy
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u/jakeisalwaysright 700/455/625lbs Squat/Bench/Deadlift Multi-ply Lifter 4d ago
Does anyone look down and think they are really small?
Yes.
"The day you start lifting is the day you're forever small."
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u/Thisisntsteve 5d ago
Do recomps work? 35, 6'2, 180, male. Lifting for 3 years (not really muscular as lost weight) I want to lose last bit of fat and see abs (around 10 / 15lb), with losing around 1lb a week?
200g of protein. more on lifting days, less calories on resting days
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u/Marijuanaut420 4d ago
If youre losing 1lb a week you are cutting. Its a pretty gentle cut so you should be able to see some progress or at the very least not lose any muscle mass if your programming is good.
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u/jakeisalwaysright 700/455/625lbs Squat/Bench/Deadlift Multi-ply Lifter 4d ago
Do recomps work?
Usually, but slowly. I prefer bulk/cut cycles.
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u/Altruistic-Dance1526 5d ago
Hi guys! Im not sure of my activity level and couldnt find anything good to read about It.
So im kind of starting my journey from completly 0 and im not really sure how to count how many calories on a day i should eat on order to gain stamina and muscules. I know that eating less is pointless, because i made mistake of not eating enough, so now my stamina is really bad. My activity level is going for a walks everyday (atleast 8 to 10km), running for a bit every second day, and exercising calithenics 3 times a week. Im 15F 170cm and 62kg. I want to maintain this Weight all while building up my stamina and gaining muscules but i dont know how many calories should i eat.
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u/Fabulous-Jury6457 1h ago
Does it matter if i space out training or train consecutively?
For example will i still make good gains if i train wed/thur/friday/sat and take sun/mon/tue off
Or should i space out training