Im going on holiday for 2 weeks and ive already been here for 3 days and i feel smaller, theres no gym, nothing heavy, how do i keep big

I don’t wanna do a whole other movement for my upper traps. Will my upper traps grow just from doing an upper back row? (Elbows flared out of course)

Or do you use them a few more days?

Requirements:

1. Yard

2. wagon

3. 1 human child (optional)

Put child (or equivalent) in wagon. Grab or secure wagon - do laps around the yard. Shredded.

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?

wife and I had a baby a month ago. I have at home workout equipment (heavy dumbbells, bench, pull-up bar, weighted vest). With the baby I can only do 10-15 min lifting at a time. could I spread out the exact same weightlifting exercise I’d do in 1 hour but into 10-15 minute chunks and still get the same results?

Hi everyone I'm a 27 year old guy and want to lose weight. I tried for a while going to a gym but it felt like I was just floundering around without a workout routine and I had no results.

Im planning on giving it another shot but I want to know if anyone here can help me find a routine for losing fat and weight (im 5'10" around 280 lbs I think).

I've tried looking it up before to find routines and they all say different things are the best for losing weight and I don't know who to trust. Any sources to get me started would be appreciated.

I recently started going to the gym, and I saw online that leg raises and extensions can make the tilt worse. What leg exercises can I do while I try to fix my apt?

I am having a hard time targeting my lower abs, my upper abs are pretty developed cuz I perfected cable crunches, but i really struggle with lower ab movements like leg raises.

So i used to do hanging leg raises or captains chair but i barely feel them in my lower abs unless i go really slow and even if i went slow its a hit or miss (I also can’t do toes to bar yet so i am just doing standard knee raises)

So I swapped it to reverse crunches on a flat bench and added curved cushions to get better range of motion, but i only feel them in my mid or upper abs but not lower abs..

Split: I do cable crunches first then reverse crunches (both 3 sets x 12-16 reps)

So idk if i should hit my lower abs first maybe then i will feel it? Or what also i have seen people doing GHD reverse crunches so idk if its better than a flat bench.

And just for insight I usually do abs on leg days

hello guys, since i can only train 4 days a week i found the ppul split to be suitable for me so what do you guys think of this workout? is it good or not and what can i add or remove to make it better?

Push:

Incline Barbell Bench Press

Machine Chest Press

Seated Dumbbell Shoulder Press

Cable Lateral Raise

Pec Deck Fly

Overhead Cable Triceps Extension

Rope Pushdown
———————————————————————————
Pull:

Pull-Ups

Chest-Supported Row

Single-Arm Cable Row

Rear Delt Fly

Incline Dumbbell Curl

Hammer Curl

Wrist Curl + Reverse Wrist Curl
———————————————————————————
Upper:

Barbell Bench Press

Bent-Over Barbell Row

Incline Dumbbell Press

Lat Pulldown

Dumbbell Lateral Raise

Cable Triceps Pushdown

EZ-Bar Curl
———————————————————————————
Lower:

Barbell Squat

Romanian Deadlift

Leg Press

Leg Curl

Leg Extension

Standing Calf Raise ———————————————————————————

Note: Exercises are not in order.

So currently I am doing pull ups for my first pull workout, I do them with resistance bands now to try get my first but I’m struggling to progress past 7 reps on the band and I’ve been stuck at those reps for a bit, any advice?

So I am trying to deadlift again. A few years back I was stupid and had horrible sciatica which lasted for months so it scared me away.

Anyway. I went to a powerlifting gym for a free trial and there was a guy who told me to use my arms as hooks. Take out the slack. Then to imagine it as a leg press.

But then there is a guy on youtube called pana who seems legit and he says you should be both pushing with your legs and pulling with your back.

So what do people on here say? How do you do the movement?

I'm a student and have exams these days which means I stay at home all day to study. If I had a home gym, would it actually be better to split my workout into pieces throughout the day during study breaks, e. g. one exercise at 8, another at 10, another at 12, etc. instead of having a one hour workout in one piece in the morning/evening? Like, is the reason we do this just practical or is it better even if I have the alternative to split it and be fresh for each exercise?

Thanks for any answers.

hi guys, i’m going on vacation from august 1 to august 14 and i’m a little worried about maintaining my weight while i’m away.
i’ll be with family the whole time and they celebrate pretty much every day, so there’ll be a lot of big meals, desserts, eating out, and food being offered constantly. i know i’ll have to join in most of the time, so skipping meals or saying no every day isn’t really realistic.
my goal isn’t to lose weight while i’m there, i just want to come back around the same weight i left at. does anyone have any tips on how to enjoy the vacation without gaining weight? things that have worked for you, like portion control, staying active, or anything else?

​

I made the mistake of jumping back into leg day after taking some time off and I could barely walk for the next few days. Going downstairs was honestly worse than the workout itself.

What's the workout that completely destroyed you?

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*

Hey everyone,

I'm looking for advice on a gym routine that fits my goals.

I'm currently training for a half marathon and run 3 times a week, with Sunday as my rest day. My main goal is to get stronger while also building a lean, athletic physique. I do care about looking good, but I'm not trying to get huge or train like a bodybuilder or strongman.

I'm a beginner to strength training and have access to a gym.

My goals are:

• Increase overall strength
• Build some muscle, especially upper body
• Support my running and reduce injury risk
• Balance strength and endurance without one hurting the other

Would you recommend 2 or 3 strength sessions per week? Are there any proven routines that work well alongside half marathon training? Also, what sets/reps would you use to build strength while still gaining some muscle?

I'd really appreciate any advice or routines that have worked for you. Thanks!

Hello :) My name is Angel. I work at an LA Fitness. I can offer you my friends and family discount code.

You’ll have access to any LA Fitness or City Sports in the country for $30 a month.

You can check on the LAF website and see that the $30 a month multi-club option comes with a $99 initiation fee. The code will waive that for you.

In order for my friends and family discount to work, you must register my club as your home club. This won’t affect your account negatively in any way as you’ll have nationwide access. My club is Queens south conduit New York (signature club)

1: Follow this link

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STEP 2: Put this discount code in

AS10141774

STEP 3:

Type Queens south conduit in as your location and select the Queens south conduit (signature club)

Choose the $30 a month option. After you fill in your details and pay, you’ll receive instructions on how to set up your account in the LA Fitness app which you’ll use to scan yourself in at the club. You can also go to any of our locations and a member of staff can help you set it up in person.

Please reach out if you have any questions and please LMK if the code is expired. I’ll update with a new one ASAP

Batak guyss help kro- DIET COKE

Hi everyone,

I hope this is the right place to post this: I am looking for short workouts that are helpful for weight gain but do not burn too many calories, as I am in the process of gaining weight. Maybe someone has some ideas?

I am eating 2,600 calories per day.

Thanks for any tips! :)

I usually do back and biceps but if I don’t have enough time to complete the full workout I’ll usually save my bicep exercises for the next day, is that fine recovery wise? I know pull-ups and rows work biceps a decent amount so I want to know if doing biceps the next day isn’t a good idea. Any help is great!

I plan to go to the gym in the next few days, and like probably everyone else, I’ve been informed about what to work on. I want to train three times a week, not only to build muscle mass, but also to improve my explosiveness and general athleticism. During my Internet research, I found different and complicated training plans that I could not decide on. Do you have any recommendations? Thanks in advance!

Hey everyone,

I’m about to start a dedicated bulk phase and want to design a 5-day split focused entirely on Upper Body Hypertrophy.

My Situation & Constraints:

• Experience: ~1.5 years of consistent lifting.
• Current Phase: Transitioning into a mass-building/bulk phase.
• Leg Situation: My legs are already well-developed and grow very easily. I do NOT want to spend unnecessary recovery capacity on leg volume.
• Leg Priorities: I only want 1 heavy/all-out leg day. The only specific lower body muscle I really want to prioritize is my Adductors.
• Training Style & Intensity: I train every working set to absolute failure. I prioritize high mechanical tension, stability, and heavily favor cable setups (like cuffed lateral raises, single-arm extensions) and chest-supported machines.

What I need your help with:

I'm looking for ideas on how to structure this from scratch. Specifically:

1. Split Structure: How would you layout a 5-day split to maximize upper body growth while keeping legs to 1 heavy day + adductor work? (e.g., Upper/Legs/Push/Pull/Hybrid?)
2. Movement Patterns & Exercise Selection: Which specific movement patterns and exercises would you prioritize to hit everything in the upper body efficiently without overlapping/slashing recovery?
3. Sets, Reps & Frequency: Given that I train to absolute failure with low volume / high intensity per session, how would you allocate set/rep ranges across the week?
4. Adductor Placement: Where would you plug in the adductor work for optimal recovery?

Curious to hear how you guys would program this! Thanks in advance for the input.