I see a lot of guys lift weights then walk on the treadmill at a steep angle. I’m curious what’s the advantage of doing this as opposed to just a brisk jog? I ask because I wonder if this is better than what I’m doing which is just jogging after weights (my goal is gaining muscle mass).
Hey guys I’m 18 M and I’m overweight (huge surprise I know) I weigh about 109kg and im 5’7 I’ve been tracking calories and just recently started gym about 3 weeks ago….now my main question is I’ve been doing cardio for 30 mins and then 30-40mins muscle training….although I don’t have a trainer I see many people there who are trying to lose weight and have trainers and everytime I enter the gym I see that they’re either doing cardio or functional training and that is kind of making me doubt myself and what I’m doing to lose weight. I try to target one muscle group a day and go 4 days a week and 1 - 1hr 10mins everyday as that is all I can manage right now.
Am I doing it all wrong for what my goal is?
Should I be doing functional training to lose weight or is what I’m doing better/equally effective?
Also at this stage is it possible for me to lose weight and simultaneously gain muscle? If yes what should I do for that?
Hello, it’s honestly been a while since I’ve exercised. The last time I did was back in the late 2010’s. I was in my mid 20’s. Now I’m 34f and life happened, went through the trenches after experiencing two of my deepest losses and practically losing myself. I’m not going to lie, even though I hate admitting it because of how it can sometimes be perceived, I’ve been depressed, overly anxious, and just hit rock bottom. I can’t go any lower and I want to heal.
It is evident that my lack of energy and motivation stems from a multitude of things, but the specific one being my diet. I’ve been eating my feelings away and then not eating at all. I’ve been making changes in that now however, I also need to work on my physical health as well.
I feel like a rookie and so far behind, but I’m not unfamiliar to fitness even though it feels foreign at times.
Anyway, I was sent a workout video from an IG account that was titled Upper Body Days (2/2) Back & Biceps. I began writing down the different workouts from the same account, such as Upper Body Days, Leg Days, Full Leg Day, Glutes, Quads & Hamstrings, Back + Biceps, Back, and Abs.
However, the only issue was that these videos are not specific in the captions which makes it a bit challenging to create a routine even after trying to organize it all.
I wish I was able to post a photo of the workouts I've written but I'll just type them out here. These were all from the same account on IG of the video that was sent to me:
Upper Body Days (1/2) *note: the reps were not included in this video, I had to google them
shoulder press 3x10-12
lateral raises 3x15
cable rear delt fly 3x12
tricep extensions 3x8-10
Upper Body Days (2/2) Back & Biceps
lat pulldowns 3x10
reverse grip 3x10
single arm rows 3x10
t bar rows 3x8
preacher curls 3x8
hammer curls 3x10
Upper Body Day
bicep curl 4x10
bent row 4x12
shoulder press 3x12
pull ups 3x8
push ups 3x6
Back
bent over rows 3x10
lat pulldowns 3x10
cable rows 3x10
incline dumbbell row 3x12
Abs
toe taps x20
dead bugs x20
crunches x15
plank cross crunch x20
30 sec plank
*repeat 3x*
Leg Day (Note: There are SO many for lower body so I apologize if it's super long and a lot.)
heel elevated squats 10,8,8,6
leg press 3x10
leg extensions 12,10,10
rdls 3x10
hamstring curl 10,10,8
Leg Day - 4 exercises
squats 3x10
rdls 3x10
reverse lunges 3x12
goblet squats 3x12
Full Leg Day - 1
hip thrust 3x10
leg press 3x10
rdls 3x12
hamstring curl 3 x till failure
leg extensions 3x till failure
Full Leg Day - 2
hip/leg press 3x10
hip thrust 3x10
rdls 3x10
leg extensions 3x12
leg curls 3x till failure
Quad Day
heel elevated squats 3x10
leg press 3x10
leg extensions 10,10,8,6
goblet squats 3x12
Quads & Hamstrings - 1
heel elevated squats 3x10
leg press 3x10
leg extensions 3x12
leg curls 3x10
calve raises 3x till failure
Quads & Hamstrings - 2
heel elevated squats 3x10
leg press 3x10
leg extensions 3x10
rdls 3x10
hamstring curl 3x8
Quads & Hamstrings - 3
elevated squats 3x10
leg press 3x10
leg extensions 3x8
"Quad finisher" goblet squats 3x till failure
rdls 3x10
hamstring curl 3x10
calve raises 3x12
Glutes - 1
hip thrust 12,10,10,8
bulgarian split squats 3x10
step ups 3x10
rdls 3x10
Glutes - 2
hip thrust 3x10
bulgarian split squats 3x10
rdls 3x8
kickbakcs 3x till failure
Glutes - 3
glute extensions 3x10
hip thrust 3x10
bulgarian split squats 3x10
rdls 3x10
step ups 3x12
calve raises 3x10
To be honest, I have no idea how to create a workout routine using these workouts. I’ve tried looking online but there is SO MUCH that I end up feeling overwhelmed. I’m not sure if what I’ve written down will hit all the areas I want to improve (my entire body lol) or I'm probably overthinking it all.
I’m open to suggestions, words of advice, anything that could help.
Thank you for your time and patience.
I want to write this one about the disconnect piece specifically because that was the most frustrating realisation. I thought I knew what I was doing at the gym and I was completely wrong about most of it.
I’m 23. I have been going to the gym for about two years. and for most of those two years I thought I had a decent understanding of what I was doing. I was doing exercises, I was getting stronger, I was putting in effort. I thought the pieces were adding up.
they were not. I was doing a workout that looked fine on the surface but was fundamentally misaligned with what I actually wanted to achieve. I did not realise it until I looked at what was actually happening versus what I thought was happening.
what I thought my workout was doing
I thought I was hitting all my muscle groups evenly. I thought I was progressing consistently. I thought the exercises I was choosing were optimal for my goals. I thought my effort was translating directly into results.
none of that was actually true.
what my workout was actually doing
when I finally looked at it clearly I realised I was probably overdeveloping some muscle groups and completely neglecting others. my chest and shoulders were getting way more volume than my back and legs. that imbalance was creating an unbalanced physique development.
I was not progressing properly because I was not tracking anything. I would do an exercise one week and do a different weight the next week without any real reason. sometimes I would accidentally go backwards and not realise it.
the exercises I was choosing were chosen because they felt comfortable or looked impressive, not because they were actually optimal for building the physique I wanted. I was doing exercises that felt good in the moment rather than exercises that moved me toward my goal.
my effort was huge but it was scattered. I was putting in real time and real work but it was going in multiple directions at once rather than being focused in one direction.
the worst part was that I could not see any of this clearly because I had no way of measuring it. without measurement you cannot tell the difference between progress and stagnation. I was probably spinning my wheels and calling it training.
how I finally saw it clearly
I started using an app called Gym AI. the first thing it did was ask me about my actual goals and build a plan specifically designed to achieve them. not a generic program but something targeted at what I was actually trying to do.
the personalised plan showed me exactly which exercises were optimal for my goals and why. I realised I had been neglecting entire categories of exercises that were crucial for what I wanted to achieve.
the set and rep tracking showed me exactly what I had done each session. I could see my progression clearly. I could see which areas were developing and which ones were lagging. that visibility made the imbalances obvious.
the ranked mode breaking down how each muscle group was developing gave me real data about whether my training was actually balanced. I could see that I was overdeveloping some areas and completely neglecting others. the data was undeniable.
when I looked at what the app said my workout should be versus what I had been doing, the disconnect was shocking. I had been doing maybe sixty percent of what was actually necessary. my effort was real but my approach was fundamentally wrong.
what changed when I actually knew what my workout was doing
week one I made adjustments based on what the app told me was actually necessary. I started doing exercises I had been avoiding because I did not understand them. I started being more intentional about volume and progression.
by week three the feedback from my body was different. I was sore in places I had never been sore before because I was finally hitting muscle groups I had been neglecting. that feedback confirmed that my previous workout had been incomplete.
by week six the changes to my physique were more visible than anything I had achieved in the previous two years. because now my training was actually aligned with my goals instead of just vaguely moving in that direction.
the progress became measurable and clear. I could track exactly what I was doing, see exactly how it was developing each muscle group, and adjust if something was not working. that visibility transformed the entire experience from guessing to building.
for anyone who has been going to the gym and assuming their workout is doing what they think it is
it probably is not. most people are doing workouts that look fine on the surface but are fundamentally misaligned with their actual goals. most people are neglecting some areas and overdeveloping others without realising it. most people are not progressing as efficiently as they could be because they do not have visibility into what is actually happening.
Gym AI gave me that visibility in one place. a plan designed specifically for my goals, knowledge of exactly what each exercise does and why, and tracking that shows exactly how each muscle group is developing.
two years of doing a workout that was not actually working ended in weeks once I knew what was actually necessary.
start today. your future self will thank you.
Yow, I work night shift and litong lito kung ano bang mas makakabuti sa akin ngayong magsisimula ako sa fitness journey ko. Will it be better for me to start working out prior shift (10:00PM) or after shift? (7:00AM). Medyo pinagpala na around 10-15mins lang travel time ko from bahay to office din. Haha
I really enjoy running and golf during the activity, but after I feel like a gazelle and too calm.
But gym, even though it may not be as fun (although I love the pump), I feel like a LION afterwards and want to conquer the world.
Anyone else have this conflicting thing and feel this way? This is why I am sticking to gym.
Just want to ask an advise regarding my current workout plan
We do have a gym on my office and to save money, my plan is to visit the gym 3x straight in a week. (2 working days from our job is WFH).
Is this okay? I'm doing a push-pull-leg method.
1st day - Push
2nd day - Pull
3rd day - Legs
During my 2 days WFH, my plan is to visit a local gym to train boxing.
I don't want to be buff only to be lean and I do cardio almost everyday as well (30 mins inclined walk).
Is this plan good? Do I need to make changes to it?
So a quick intro is I was someone who was able to go from 300 pounds to 205 but I am struggling to get pass the 200 pounds. I do workout 6 days a week of ppl and on every session I do 30 min of incline 13% at 4.0 speed but I still haven’t lost any weight. I think it manly has to do with my diet as of late. I used to be super strict with my diet but then everyone I know wouldn’t even invite me to events because of how strict I was. So I allowed myself to be more open with my diet but now every time I eat I cannot control myself. I still try to be aware of how many calories I eat but it hard to avoid temptation
I kinda don’t know what I should do at this point with my diet. Idk if I should go back to being super strict again or if there is a trick people use to control there temptations?
Any advice?
If it helps I am 6,1 and was on my previous diet (strict one ) for almost a year.
I’ve noticed consistency is the hardest part for me, not the actual workouts. I’ll go strong for a couple weeks then slowly lose structure or stop tracking what I’m doing properly.
I’m curious what actually helped other people stay consistent long-term. Was it following a set program, tracking workouts, changing mindset, or just building routine over time?
I’ve started paying more attention to logging workouts so I can actually see progress instead of guessing, and that’s helped a bit, but still figuring it out.
Edit: Thanks for the responses guys I think I am going to use Lyfta to keep me motivated, track progress, and most importantly stay consistent and someone told me I can use the Strength30 code so I get their premium for like $1-2 a month
I am a 19M, i just got on summer break from my college and I'm very out of shape and out of practice so I thought during my 3 month break I get in the gym and on the court to improve before college starts again. I was thinking of going to the gym for an hour about 4/5 times a week and then hitting the court right after for about half an hour or so, whether it is alone or with someone so I wanted to know if thats the right thing to do and if yes what type of excercises and drills I should do cause I am mainly targeting reducing fat, increasing muscle, increasing my vert and yes making myself a better ball player cause I have really fallen off a cliff
For context I am a 5’5-5’56 female weighing at around 62kg (maybe more or less I haven’t weighed myself in a while since I hate doing that). I am also what tiktok calls “skinny fat” which is when you have more body fat percentage than muscle mass and I absolutely hate it. I feel so big even though I know I’m not and I have terrible body image.
I’m reaching out to the Reddit workingout community because I am the laziest home body ever. I can do home workouts easily but when it comes to actually leaving the house to go to a gym that I’m paying money for, yeah that’s outrageous to me. I can’t do it, I can’t seem to pull myself out the house to actually go workout even though I hate my body and actually want to do something about it.
Does anyone have any tips/tricks/advice for me that will help me get out of my house? Also if people have any tips on how to do a proper diet for I think it’s called “muscle recomposition”. I’ve tried counting calories before but that gave me the worst eating habits and I do not want to go back.
Need help fixing my split. My focus is hypertrophy for the glutes, strengthening back for my first pull up, and building my shoulders because I don’t have any (I trained every other arm muscle but that one, oops.) I’m 5’3, 136.
Day 1: is squats and deadlifts together on same day is too much?
- squats
- deadlifts
- hip thrusts
- Bulgarian split squats
- glute medius cable kickbacks
Day 2: focus is to get my first pull up, but I love chest press and bicep curls too (also I have no shoulders)
- bench press
- bicep curls
- negatives for pull ups
- shoulder press
- cable lateral raises
- unilateral arm rows
Day 3: I don’t want to go to the gym 6x a week so I just do one day for abs and hope my leg and arm day helps supplement this.
- bench knee lifts/leg raises
- Russian twists
- planks
- weighted side planks
Day 4:
- repeat Day 2 (arm day).
Day 5:
- repeat day 1 (leg day).
Thank you in advance!
I still live in my parents house (im a teen dont come for me) and right now our set up consists of a tread mill, dumbells going up to 45 pbs, a bench press, a squat rack, a ez bar, and mats and stuff for body weight workouts. If i want to decently increase my muscle mass (I am 17, 155 lbs, and 6'4) is it possible for me to do it with what I have in my current home gym? Im not 100% opposed to going to an actual gym but money is tight and I am kinda anxious doing physical activity around others. Ive always been self-conscious about my appearance and I think I would go insane if I went to the gym atleast at my beginner level. Let me know your thoughts
Hi everyone, I’d like some feedback on my weight lifting routine. I’m 38 and just realized that my 4-day upper/lower split is way too taxing on my body. I just started practicing **BJJ, two days** a week on **Tuesdays and Thursdays**. This is how my new 3-day routine looks like so far:
**Saturday**
Deadlift — 3x5-6
Bench Press — 4x6-8
Pull-ups or Lat Pulldown — 3-4x8
Cable Lateral Raise — 3x15
Rear Delt Fly — 3x15
Ab Wheel — 3x10
**Sunday**
Incline DB Press — 3x8-
Goblet Squat — 4x8-10
Row Wide Grip— 3x10
Bicep Curl — 3x10
Tricep Pushdown — 3x10
Hanging Knees to Chest — 3x12
**Wednesday**
Hip Thrust — 4x8-10
Lunges — 3x12
Dumbbell Rows — 3x8-10
Cable Lateral Raises — 3x15
Optional hamstring curl — 2-3x12
Is this solid enough? Is there anything I should absolutely change?
Thank you so much in advance!