I’m a 5’1 f 100 pounds. I’m very new to the gym so forgive me for my ignorance. My main goal is to grow my glutes. Do I really need to eat over my calorie maintenance if I’m hitting protein goals? I’ve researched and apparently I should be eating 73g of protein a day(if that’s wrong, please let me know). I don’t want to gain weight/fat in my stomach area. So I’m wondering if as long as I’m hitting my protein goals & working out does it matter if I’m going over calorie maintenance or not? How many calories should I be eating if so.

I was on the tiktoks and there was this girl who looks to be quite big possibly 250 to 280 lbs.

She was quite fat tbh but she pulls a 350 deadlift like it is nothing.

I weigh 180 ish and for me this would be getting near my max.

I was impressed.

But the comments were horrible saying it's easy cos she is heavy.

But I don't see how being fat makes you strong at a deadlift.

I can understand an obsese person would be a problem if they got hold of you and sat on you or something. But to just equate their weight to pulling power doesn't make sense to me.

I've tried man different variations of both exercises for months.

Pulldowns with neutral, pronated or slightly supinated grips from wider to more narrow grip position.

same thing with pullups. my gym offers training stations with various grip positions for pullups. I just never do fully supinated grip (so chin ups).

The weight is pretty much the same as well. I do the pulldowns and pullups with about 10-15kg extra of my bodyweight depending on the grip position. staying between 8-10 reps.

When it comes to visual improvements of my back muscles, the pullups just show better results. But I'm wondering why..

TL;DR - two men approaching me and giving me opposite advice

I’ve been training consistently for about two years now, so I’m definitely not a beginner.

Something I’ve noticed is that men seem to feel very comfortable critiquing women at the gym, even when nobody has asked for advice. I know a lot of them probably mean well, but it often feels like the assumption is that I don’t know what I’m doing.
Sometimes I wonder if it’s because seeing women lift heavy or train seriously doesn’t fit some people’s expectations.

It also makes me wonder: how often does this happen to men? Do random people regularly come up and correct their form or tell them they’re using the wrong attachment?

The other day my friend and I were doing an exercise when a guy came over and told us we should be using a wider bar. Fair enough, we thanked him and gave it a go.

The very next day, while using that exact attachment, another guy came over, questioned whether we were targeting the right muscles, and then suggested we switch to a smaller bar instead. He finished by saying that it’s really subjective and everyone’s body is different.

That’s exactly my point.

If it’s subjective and different things work for different people, why assume I need correcting in the first place? It gets exhausting feeling like I can’t just do my workout without someone evaluating what I’m doing.

Has anyone else experienced this, especially other women? Or do men get approached and critiqued this often too?

I got a home gym setup and i can workout whenever. But how do I know I'm done for day. I can workout till I'm tired then 2-3 hours later I can do it again with 60-80% intensity of first workout. I can keep doing whole day. So when to stop actually. Is there any benefit or I'm just wasting my time

So ı started going to the Gym 1 month ago but whatever i do i dont see any visual changes i eat +200 calorie above my maintenance calories i train hard ,always trying to keep my form Good i sleep well,well actually i sleep late but i still get 8 hours of sleep idk if sleep is the main issue the only thing that changed in the span of the 1 month is my weights have increased and maybe my chest got a little bigger thats it when i look at the mirror anything else is the same can somebody help me im 6.2 19 years old and my bw is about 185 lbs

I’m 22 with skinny-ish muscle genetics. I’m still built like a teenager despite lifting hard (PPL to failure) pretty consistently the past 2 years, sleeping well and eating well (~120g protein/day minimum).

Wondering if anyone has tips for putting on some adult mass. Thanks

Here is your complete Push / Pull / Legs / Rest program structured across your three training blocks (Block A: Strength, Block B: Hypertrophy, and Block C: Deload).

Program Overview & Rotation

• Day 1: Push (Machines Only)
• Day 2: Pull (Machines Only)
• Day 3: Legs (Free Weight Anchors + Machines)
• Day 4: REST (Repeat cycle)

Day-by-Day Exercise Selection

Day 1: Push (Machines Only)

1. Chest Press Machine (Mid-chest target)
2. Incline Chest Press Machine or Shoulder Press Machine (Upper chest/shoulders)
3. Pec Deck / Machine Fly (Isolated chest)
4. Machine Triceps Dip or Cable Triceps Pushdown (Triceps)

Day 2: Pull (Machines Only)

1. Lat Pulldown Machine (Vertical pull / Lats)
2. Seated Cable Row or Chest-Supported Row Machine (Horizontal pull / Mid-back)
3. Reverse Pec Deck (Rear delts)
4. Machine Biceps Curl or Cable Biceps Curl (Biceps)

Day 3: Legs (Free Weights + Machines)

1. Clean & Press (Explosive anchor)
2. Barbell Squat (Leg anchor)
3. Barbell Deadlift (Posterior chain anchor)
4. Leg Press Machine (Quad hypertrophy/volume)
5. Seated / Lying Leg Curl Machine (Hamstring isolation)

Block Breakdown: Sets & Reps

Block A: Strength

Focus on heavy loading with proper form and longer rest periods (2–3 minutes for main lifts, 90–120 seconds for machines).

Block B: Hypertrophy

Focus on moderate weight, time under tension, and short rest periods (60–90 seconds for machines).

Block C: Deload

Reduce overall volume by ~50% to let joints, tendons, and the central nervous system recover before starting the next cycle. Keep weights moderate (~60–70% of max).

I've been lifting consistently for months, eating in a deficit the whole time. I know the muscle's there, I can feel it and my numbers keep climbing, but it's still hiding under fat. I'd love to actually see some shape instead of just feeling bigger underneath. My protein's probably nowhere near where it should be. Anyone been through this and actually seen it start to show?

Batak guyss help kro- DIET COKE

Well currently I'm trying semen retention, I want to use all my energy to my goals and not masturbate for a while also I'm quitting porn too, I wanted advice how should I manage the night after leg days in gym, the blood flow in my lower body is too high so I get extra horny on leg days (20M, single) . .. Other upper body days in gym are manageable

i’m drenched in all the wrong places, literally dripping sweat is this okay? i’m scared

Hi! I’m curious your…

1. ⁠Age
   
2. ⁠Sex
   
3. number of days lifting a week
   
4. number if days doing cardio a week
   
5. number of sets per body part a week
   
6. ⁠How you’re recovery/progress is

I notice when I’m powerlifting I can lift 6 days a week. 1-2x a year I want to do hypertrophy block but currently experiencing sleepless nights and soreness in my legs training 5 days. Curious how others respond.

So i have almost completed 4 months of consistent gym and taking complete natural diet with no supplements. My protein intake is good and carbs are sometimes in the range sometimes less but calories are majorly not on the target. I'm at 63kg right now and want to lean bulk so taking supplements always scares me that will it have any side effects or not. So kindly guide should a person like me at this point take supplements and is it completely safe?

Over the years I’ve gone through phases of doing home workouts to try and put on some muscle but I finally got a gym membership and am doing a lot of research to try and start taking things seriously. I’m planning on doing a 5 day Push Pull Legs x Upper Lower split. Any advice would be greatly appreciated.

Push
Bench press 6-8 x 3
Incline smith/dumbell press 8-10 x 2
Cable lateral raise 8-10 x 2
Tricep push down 8-10 x 2
Dips failure x 2

Pull
Lat pulldown 8-10 x 2
Close grip row 8–10 x 2
Bicep curl 8-10 x 2
Upper back row 8-10 x 2
Hammer curl 8-10 x 2

Legs
RDL 8-10 x 2
Leg extension 8-10 x 2
Leg press 8-10 x 2
Hamstring curl 8-10 x 2
Adductors(inwards) 8-10 x 2

Upper
Bench/pec deck 8-10 x 2
Shoulder press 8-10 x 2
Curl 8-10 x 2
Hammer curl 8-10 x 2
Tricep extension 8-10 x 2
upper back row 8-10 x 2
Lat pulldown 8-10 x 2

Lower
*Same as Legs add calves maybe*

Are these good macros for a body recomposition? I’m 5’11, 170, 17 years old.

268- Carbs
79- Fats
149- Protein

Im eating at a 2,382 Caloric deficit.

If anyone could help i’d greatly appreciate it!

Hey guys, I need a reality check. I've been going to the gym on and off for a while, but I've been consistent for the last 6 months straight.

For the first 4 of those 6 months, my training was garbage—bad form, no intensity, never went to failure. I fixed all of that 2 months ago. Now I train with proper form, high intensity, push to failure (or very close), follow a structured program, sleep 8+ hours, and stay consistent.

The problem: I've seen zero strength or muscle gains in these last 2 months. I've hit a plateau on every single lift. Meanwhile, I'm just getting fatter. When I touch my arms or chest, it's all soft tissue—no hard muscle underneath.

Stats:

· Age: 19

· Weight: 72kg (159 lbs)

· Height: 5'10

· Diet: 2400 kcal ( i started eating like that in the last w weeks because i found out that i was eating about 3000 or more ), ~90g protein daily

· Lifts: I'm so weak I can't even bench the empty 20kg bar, and i can add a rep each session but then i reach 15 but when i increase the weight i can't even do one rep

. I don't look fat i just look skinny, the most of the body fat is in my legs and stomach and chest.

Background:

· Never played sports my whole life

· Always been sedentary/lazy before the gym

My concern:

Am I just coping and making excuses, or could there be an underlying medical condition? I'm thinking maybe I "wasted" my newbie gains during the bad training phase, but I doubt that's how it works.

Questions:

1. Is 2 months of proper training too soon to judge?

2. Could my diet (low protein, 2400 kcal) be the main reason I'm not building muscles and gaining strength?

3. What medical conditions should I consider or get tested for? (hormones, thyroid, etc.)

I'm 19, so I feel like I should be growing, but I'm just getting fluffy with no strength. Any advice is appreciated.

Thanks

Do any other coaches use AI to organize training? How do you use it? I built my own spreadsheet with ChatGPT and Claude. It automates calculations and keeps everything I need in one place (loads, progress, and planning). It's made programming much faster. Curious to see how other coaches are using AI

I'm currently at 4 clean chin-ups and I want a proper progression scheme for them. Right now on my chin days I start with 2 clean sets — usually 4/4 or 4/3 — then I switch to the assisted pull-up machine. My bodyweight is 86 kg and I use 41 kg of assistance for 3x10.

The problem is this is mostly something I made up myself and I don't trust it. I'm looking for an actual structured progression I can plug into the T2 chin-up slot. Any ideas?

DAY 1 — SQUAT

Squat T1 5x3+

Bench Press T2 3x10

Chin Ups T2 3x10

Chest Press Machine T3 3x15+

DAY 2 — OHP

OHP T1 5x3+

Deadlift T2 3x10

Machine Row T3 3x15+

Lateral Raise T3 3x15+

Leg Curl T3 3x15+

DAY 3 — BENCH

Bench Press T1 5x3+

Squat T2 3x10

Chin Ups T2 3x10

Chest Press Machine T3 3x15+

DAY 4 — DEADLIFT

Deadlift T1 5x3+

OHP T2 3x10

Machine Row T3 3x15+

Leg Curl T3 3x15+

Lateral Raise T3 3x15+

Buenas tardes! Os explico mi situación que creo que os puede ayudar a muchos.

Llevo unos meses entrenando en serio y siempre me encontraba con el mismo problema: quería saber mis macros reales, mi TMB, mi porcentaje de grasa y que alguien me dijera exactamente qué comer, todo en el mismo sitio y en español. Las apps que encontraba o eran en inglés, o eran de pago, o calculaban una cosa y ya.
Así que la hice yo.
Lo que calcula:
— Metabolismo basal (TMB) con Mifflin-St Jeor y Harris-Benedict
— TDEE según tu nivel de actividad real
— Macros exactos (proteínas, carbos y grasas) según tu objetivo
— IMC y peso ideal
— Porcentaje de grasa con el método de la Marina

Básicamente te dice absolutamente todo lo que necesitas para potenciar tu nivel de entrenamiento.

Lo que más me gusta y que no he visto en otras: le metes tus datos y la IA te genera un menú completo de 7 días ajustado exactamente a tus calorías y macros. No un menú genérico, uno calculado para ti. También puedes registrar tu peso y ver la evolución en gráfica.
Es gratis, sin registro, funciona sin internet y no tiene paywall para lo importante.
Si la probáis y algo no funciona bien o echáis algo en falta, me decís. Aún la estoy mejorando y el feedback real vale más que cualquier otra cosa. Si os gusta os invito a que dejéis una buena valoración que siempre ayudan😁
[https://play.google.com/store/apps/details?id=com.titanmacros.titan\\_calc\](https://play.google.com/store/apps/details?id=com.titanmacros.titan_calc)

18M, im 6'1/2 and weigh 100kg. so ive been planning on joining my local gym but ive been trying to do the basics at home like lifting dumbbells and doing cardio by taking my dog out twice a day for exactly an hour and a half. i walk and do occasional sprints which seems to be going great but what really concerns me is pushups.

whenever i try to do a pushup with proper form or honestly any form while keeping my back straight i just cant do it. i cant push myself up. ive been thinking maybe its because of my posture. my upper back is rounded my neck sticks forward and i have an exaggerated arch in my lower back (i think its called kyphosis with anterior pelvic tilt?) but it doesnt really add up because the neighbour's kid next door weighs like 15kg more than me has a bigger belly has pretty much the same posture and can do one arm pushups while i cant even push myself off the ground without feeling like im gonna tear a muscle.

ive seen a lot of influencers say that if you cant do pushups you should start with wall pushups. ive been trying that but honestly no luck. wall pushups just arent enjoyable if anything theyre stressful because im constantly trying to fix my posture and keep good form and even then it doesnt feel like im actually getting any stronger.

id really appreciate it if anyone has a solution or has been in the same situation.

A few weeks ago I posted asking if a self-hosted, all-in-one gym tracker (body weight + routines + exercise progress, no subscriptions) would be useful to anyone: https://github.com/DuarteSantos8/openGym

 Turns out yes — a handful of people started self-hosting it, and their feedback directly shaped what's shipped since:

- Prebuilt Docker images (amd64 + arm64) on GHCR — docker compose pull && docker compose up -d, no more building from source just to try it

- Push notifications — a rest-timer-done alert and an optional daily reminder on days you have a workout planned but haven't logged one yet, both timezone-aware

- Fixed a background-tab timer bug, a weight-input slider that was capped way too low, and a few other rough edges people actually ran into

Still free, still self-hosted, still no telemetry, MIT licensed. If you tried it before and hit something annoying, there's a decent chance it's fixed now. Same questions as last time, still genuinely want the answers:

- Would this replace what you're using, or is it missing something dealbreaker-y?

- Anything confusing about self-hosting it?

- Features that would actually get you to switch?

Issues and PRs welcome: github.com/DuarteSantos8/openGym

which should be prioritized and adhered to most conscientiously? And which can you be more casual about, as long as you've got the basic level down (decent but not great)?