For example, the other day one of my friends who doesn’t workout told me that I am “sneaky jacked” 😭. He didn’t mean it in a rude way but I was wondering if anyone else has had similar comments like this.

Recently, I've decided to switch from weight lifting to calisthenics. I just want to know if it gets any easier because it feels almost impossible. With weight lifting, as long as you train consistently, you will be able to see progress in just a few weeks minimum, but calisthenics is another story. You can't really train hard like you would do with weight lifting because you get injured, which sets you back even further. Please give me the best advice.

I recently joined a gym with a sauna. There are no rules and regulations on clothing requirements and such aside from users must sit on a towel. Being my first time in a sauna, what is the general clothing etiquette? Disrobe completely, shorts, shorts and shirt? I typically workout late at night so I’ve never seen anyone else using the sauna. I’ve been a member for 2 months.

Thanks for helpful comments!

I tried the bench press for the first time but I couldn’t even do one set. I didn’t even put any weights on the bar because I wanted to test it out first but I could barely hold on to it. I don’t understand how anyone can do these at all and I was left humiliated and upset

I struggle a lot with gaining weight

For context: My maintenance is around 3200 im 6’4” and have soccer/football 5-7 days a week go to the gym and am very active. I try to eat as much as possible and either I get full to quick or don’t have much time throughout the day to get all of my calories. I also try to eat relatively clean because if I eat too much processed food or things like that I don’t feel great during the day.

F31 lactose intolerant and trying to stay on top of my protein intake. I'm obsessed with eating oatmeal with a scoop of protein powder in the mornings. Have been using dymatize iso100 which I tolerate with no problems. Tried Ghost for the first time, and while it has lactase in the ingredients, maybe not enough was added? It definitely affected me, and I had to take extra lactaid with breakfast to make it through the container 😅

Curious what other options are out there. Doesn't have to be vegan, i'm cool with animal products, but i'm obviously not opposed to anything plant-based if it helps me hit my goals without making me feel sick 😵‍💫 thanks in advance!

I started my fitness journey this April (27M, 176cm). I was 115kg and have managed to drop down to 94kg so far, and my ultimate goal is to reach around 15% body fat.

However, I've been running into a mental wall lately. Because of some stress and emotional triggers, I sometimes find myself giving in at night and sneaking some nuts or other snacks. When that happens, seeing the scale fluctuate or feeling like my days of "clean eating" were wasted really messes with my head. It makes me feel super guilty and anxious.

Since I'm still relatively new to this, I wanted to ask the more experienced folks here:

1. How do you keep your mental health in check when the scale fluctuates or when you have a slip-up?

   1. How do you deal with night-time cravings or the guilt that comes after? Any advice or perspective would be hugely appreciated!

Mine has been a tie between bench and standing overhead press. I love seeing the progress I’ve made on those lifts

I have been working out for about 4 months now. There's definitely progress, but not in the way I was expecting. Instead of growing wider or longer, my biceps just make a very tall bump in the middle of my upper arm. I have very long limbs if that has anything to do with it, idk. Does anyone know why this happens and what exercises or stretches I should be doing?

30M, 167 cm, 68kgs.

I have significant fat around my waist. I am trying to body recomp with 10-15% deficit.

Waist 90 cm
Chest 89 cm
Bicep 29 cm
Neck 39 cm

Desk job. I workout 3 times a week. Is this a correct macros and calorie distribution?

Protein 173 g, carbs 172 g, fat 66 g. Total intake 1974 cal.

Also, i couldn’t exactly calculate my maintenance calories.

Thanks heaps.

Hey, i need some advice.

So about a week ago i did a leg day and i squated for high reps with headphones on(not focusing on breathing).

I got an awful pulsing headache after the set but still finished the leg day, i took 4 days of and did a leg day again focusing on my breathing and did just fine.

But today i was doing push ups not even close to failure and got the same shitty headache just a bit lighter on the pain scale.

Chatgpt says i might die and to see a doctor immediately.

What should i do?.

I’ve been working out for a min now and haven’t made too much progress on my back. I used to go to the gym a lot but now I’ve switched to home workouts and the only thing I have for my back is a Pullup bar. Is that still good for trying to achieve a wider and thicker back? I do different variations of pull-ups like wide grip and close grip but is there any other workouts I can do whether it’s calisthenics or with weights that can help. I have some dumbbells and a ez bar, I don’t know if that’s good or if there’s anything I can with those.

I've been following programs & decided to make my own upper/lower. I'm loving it. I love big heavy compound lifts. Priority is strength & explosiveness, hypertrophy is still important but it's secondary.

Any advice or changes you'd make??

Monday: Upper A (back emphasis)

* Weighted Pull-Ups 3x 4-6

* Incline Bench 3x 8-12

* T-Bar Rows 3x 6-8

* Dips (bodyweight) 3x

* Lateral Raises 3x 8-12

* Curls 3x 8-12

Tuesday: Lower A

* Back Squat 3x 4-6

* Box Jumps 3x (progress with box height)

* Farmer Carries 3x 30-60 seconds

* Calf Raises 3x 8-12

Wednesday:

Zone 2 cardio 30-60 minutes

Thursday: Upper B (chest emphasis)

* Incline Bench Press 3x 3–5

* Weighted Dips 3x 4–6

* Pull-Ups (bodyweight) 3x

* Overhead Press 3x 6–8

* Lateral Raises 3x 8-12

* Curls 3x 8-12

Friday — Lower B

* Conventional Deadlift 3x 3-6

* Zercher Squat 3x 8–12

* Calf Raises 3x 8–12

Saturday

Zone 2 cardio 30-60 minutes

Sunday

Zone 2 cardio or complete rest day if needed

I'm an 18F, around 165-175lbs, but my fat is central around my stomach. I'm pretty comfortable with the way I look, but I want to define my curves a bit more, and lose some back/arm fat as well, but otherwise, I feel pretty confident with my body. The only problem is... I don't know how to start! I attend uni with a gym, but going in and seeing all the different types of machinery overwhelms me! Not to mention, almost every youtube/tiktok I've watched doesn't explain workouts very well to me. Any workout advice/workout routine advice on how to start?

I am planning to buy a mass gainer. I don't know much about mass gainers, and I am underweight for my age. Is taking a mass gainer a good decision? Also, opinion on GNC mass gainers?

how to ACTUALLY make building muscle and gaining strength SIMPLE for BEGINNER LIFTERS? (There is so much information out there on the internet by many different people, especially a bunch of conflicting information by different fitness influencers, about what you should and should not be doing for building muscle and strength. It is honestly so daunting for me to figure out what I should actually do.) How do I know what actually works and what is all that I really need to do for good enough results?

As the title says I am a very big runner and was wondering what the best split is that only incorporates upper body. I get plenty of leg development and work from running alone and don’t want too be fatigued from excessive lower body work. So far I have been running a double PPL split but was wondering if there is a better split to target specifically upper body and get each muscle group more intensively. My goal is to build strength and size, along with putting on some weight. Any advice is helpful, I have only been lifting for around a month.

I’ve been doing dips for months now and I was doing 40lb weighted dips at one point and was getting major momentary collarbone pain whenever I finished a set. I assumed it was my form so I went back down to weighted dips and really focused on my form and slowly I increased the weight again. Currently I’m back at 15lb weighted dips but I can feel the collarbone pain at the end of my set starting to come back.

I’ve tried recording my form and watching it while I do them and from what I can tell my shoulders stay in that lowered position their supposed to be in, I’ve tried leaning forward and I’ve tried doing them straight up. I also make sure my elbows don’t end up pointing out but that pain always seems to come back when I try adding weight.

Is it possible I’m still missing something in my form? Is this exercise just not meant for my body? Or do I have an injury I’m just completely unaware of?

Hey everyone! I started working out at home 3 days ago, mainly doing ab exercises, push-ups, and bicep curls with 1.5L water bottles. During certain exercises, I get a really strange and sometimes quite painful sensation in my forearm, from my wrist to my elbow. It feels like something is stretching or pulling inside my arm, almost like a vein. The pain goes away when I rest, and I feel fine otherwise. I also noticed some faint brownish spots appearing on my arm, but they eventually disappear. I usually work out every other day, and Pilates doesn’t seem to cause any problems. Could this be a muscle contracture, or could it be something else? Also, I’ve had hypermobile knees since birth, so I’m wondering if that could be related in any way. Has anyone experienced something similar, or does anyone know what might be causing this?

I am 21M BW130 and have been training for 3 months. I've been having difficulties finding the time commitment with my current program which was basically PPL 1x/wk - 14~18 sets sessions.

I found it was just too many sets that even when I'd go to the gym by the time I got to set 8~10 I'd be low on energy. Most my sets are 0~1IR. So, I've devised my own program, and I've come to see what you guys all thought.

day1

• 2x benchpress
• 2x calf raises
• 2x lateral raise
• 2x cable crunch
• 2x bicep curl

day2

• 2x overhead tricep extension
• 2x squat
• 2x hip thrust
• 2x rear delt fly
• 2x lat pulldown

day3

• 3x incline benchpress
• 2x leg curl
• 3x lateral raise
• 2x reverse crunch

day4

• 2x squat (no leg extension machine)
• 2x lat cable row
• 2x rear delt fly
• 2x bicep curl

day5

• 2x benchpress
• 2x calf raises
• 2x lateral raise
• 2x cable crunch

day6

• 2x overhead tricep extension
• 2x rdl
• 2x lat pulldown
• 2x lateral raise
• 2x bicep curl

Day 7 would technically be a rest, but I'm probably just going to take it when I need it regardless of what day it is. My goal was to limit each session to 10 sets total. Two days are only 8 sets which makes It I can add more volume potentially.

I will be sprinkling in extra exercises to cover the rest I couldn't fit on days I have more energy (tibialis raises, forearm curls, abductors, etc.) Considering it optional in my head means I'll be more likely to even get in the gym even If I'll probably doing at least one extra.

I tried to have a one muscle group (sorta) per day, (I have lower back pain, so I "had" to move rdl's and squats to differing days), and tried giving each muscle a rest. Basically, a full-body split to my understanding.

With this new program I will hopefully be in the gym more and increase my volume at the same time. Also decrease burn-out as each day is different and short.

Here's my total working sets if that's more important:

• 4x Calves
• 0~2x Tibialis
• 4x Quads
• 4x Hamstrings
• 4~5x Glutes
• 0~2x Abductor
• 0~2x Adductor
• 0~8x Forearms (ant/post. very likely to do these as they are low fatigue and fun)
• 6x Bicep
• 11x Triceps (only 4x direct to long head, other 7x are indirect from presses. I'm unsure if this will be an issue, I'm not opposed to adding a pushdown if needed)
• 0x Anterior Delt (indirect from presses)
• 9x Lateral Delt
• 4x Posterior Delt
• 6x Abs
• 7x Pecs
• 6x Lats
• 0x Traps