I've been trying to simplify my workouts because I keep falling into the trap of saving dozens of routines and then not sticking with any of them. It made me wonder what would actually be enough if I had to keep things as simple as possible for the rest of my life. If you could only keep 3 exercises forever, which ones would you choose and why?

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?

Just wanting to see if you guys have any tips for having better workouts early in the morning. I’ve recently had to go back to training before work and I’m trying to figure out how to get the most out of those sessions.

My schedule is:
Bed: 8:30–9:00 PM
Wake up: 3:30 AM
Get to the gym: 4:00 AM
Workout: Until around 5:20 AM
Get to work: 6:00 AM

I know getting around 6 hours of sleep isn’t ideal or “recommended,” but that’s what I have to work with right now.

I have about an hour and 20 minutes to train, which is more than enough time, but some mornings I feel like it takes me the first couple of sets just to fully wake up and get into the workout. I already do a few things that I’ve seen recommended:

Turn on the big light as soon as I wake up
Drink water
Do some light stretching

But I’m curious if anyone else here trains this early and has found anything that noticeably helps with energy, focus, or performance. Any tips or routines that make those first few sets feel less like a warm-up for your brain?

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)?

Been lurking here a while. I've been working out for years and have helped a few friends with their training, so I'm thinking of getting certified and taking it more seriously.

I've looked into a few "top 10" options, but there are so many different recommendations that I'm not sure which to choose lol. For those who've already done it, which certification did you choose, and would you choose the same one again?

I'm not necessarily looking for the "best", I mainly want something legitimate, accepted by gyms, and reasonably priced.

I usually eat white rice as a staple in most of my meals, alongside a serving of protein such as chicken breast, salmon or steak. However, I recently discovered orzo pasta, and I can't stop eating it. It has a similar shape and size to rice, but the texture, creaminess and overall flavor is so much better, especially when boiled in chicken stock. But even just boiled in plain water and eaten on its own, it already tastes way creamier and more delicious than plain white rice. It's also (arguably) easier to prepare because you just need to throw it in a pot of boiling water for 10 minutes. No washing or rinsing or requiring a dedicated rice cooker like with white rice.

In terms of nutrition, Orzo also seems to be better than white rice, especially for those who are bulking and want to build muscle:

• Macros for 100g of dry white rice: 360 calories, 79g carbs, 6.5g protein, and 0.5g fat
• Macros for 100g of dry orzo: 371 calories, 74.7g carbs, 13.0g protein, and 1.5g fat

So Orzo has double the amount of protein as white rice, for a similar amount of calories. It seems to me like there's no downside to replacing white rice with orzo in my diet, especially if my goal is to consume more protein. Am I missing something? Is Orzo seriously underrated as a primary carb source, or is it less healthy than rice for some reason?

All this fuckass machine does is make my calves hurt

I have this problem with cables when the weight jumps from 5kg to 10kg and there is no middle weight for me to progress.

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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?

How do you combat a sweet tooth when you’re on a cut? I cannot say no to a sweet treat and ive been trying😭.

Eating too close to training makes you feel sluggish, but going in on an empty tank leaves you crashing halfway through. Finding that sweet spot where you feel fueled without feeling full is a constant struggle.

What specific foods or quick pre-workout meals work best for you without causing any stomach cramps mid-session?

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!

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?

How many carbs should i be eating to gain muscle while also trying to stay fairly lean? i am 5’4 18F and 110 lbs i do know i need to gain weight and i am trying to. I see people saying that carbs aren’t that necessary and some say they are vital. i know carbs are important im just so lost on how much i should be eating of them. I was aiming for 250-270 g but i feel that is too much after seeing what everyone else eats regarding carbs.

I been noticing Rdl feels heavier for me some reason or more tiring when I do the sets then conventional deadlifts.

I usually deadlift 315-335 lbs for 5x5 (1rm of 470lbs)but Rdl feel more taxing on my cardiovascular system doing 295lbs 5x5.

I conventional deadlifts with a 1-2 second pause always so I don’t bounce. Maybe those 1-2 seconds help me more than I thought

Anyone else?

Hello all!

Im having trouble calculating my ideal caloric intake (to then calculate my ideal deficit) but its quite difficult due to the following:

- I am a 5 foot 1 woman and 59kg, but I am quite muscular due to years in the gym

- This weight puts me just below 'overweight' on the BMI scale due to denser muscle weight and my short stature

- Most activity calculators go based off lifestyle (sedentary vs active work like a builder etc). I work a sedentary desk job but go to the gym to weight train 3 times a week and sometimes add in extra cardio days, but the options are usually 'a little active' or like 'gym 7 days a week' and no in between.

Any tips? Thank you!

Hi all - I recently decided to change my lifestyle at home in order to get in better shape and gain muscle (M29,190cm,85kg). Eating healthy foods, lots of protein, etc. on a daily basis is something I find quite easy (thank god!), but for some reason I find it incredibly difficult to convince myself to complete my workouts (3xweek) as I am a professional procrastinator. I was wondering if you have any tips on how you convince yourselves to keep working out consistently and not miss your workouts due to bad excuses.

Hi everyone, I’m pretty new to the gym and starting to learn about dieting and what to and not to eat. I’m just gonna get straight to the point, but it’s exactly what it says in the title. Im having a hard time trying to stay away from junk food and sugar as I live in an household that eats like crap, so it feels hard to stay away from junk. it’s like i’m putting in all this work with the gym just to erase that work with what i eat.

How much should I eat in a day? I’m currently 225lb. should there be a calorie limit while I lose weight and build muscle?

Also is there a better alternative to drinking anything but protein shakes that’ll make me feel full and give protein? I’ve tried a couple of brands and they all suck imo. not trying to sound like a douche, but I’m a guy who drinks nothing but water.

Any advice and/or recommendations would be much appreciated. Thanks for your help.

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!

Hi all! I used to be very consistent in the gym. After facing health issues I'm finally able to return after 5 years. Starting with just 2 days a week then building up. It's been forever since I was a "beginner" so starting from 0 is exciting but unfamiliar and daunting. I've been a bit stuck and uninspired in creating routines for myself

I would love some advice and help crafting a easy yet productive workout routine to keep me motivated. Theres a small mental block when I realize I'm unable to lift as much as I used to so I'm mostly looking for body weight or high rep routines. The simpler the routine the better! Would like to create the habit and love for it again before going crazy :)

I'm open to anything so long as it can be done in a standard gym!

Hey so this is 4 months of progress, how do i get a v-line?, and pop out lower abs.

I am currently in recovery from anorexia and was just granted permission to work out again. I went from working out 6 days a week to almost nothing for the past 2 months. I’ve lost a lot of my muscle growth and tried a full body workout for the first time today and overall felt really weak and discouraged. I’m not thrilled with my body right now, how it looks or feels, and I want to get back into my routine but i’m feeling really discouraged. I’m also worried i’m going to push myself too hard and set myself back in recovery. Does anyone have any advice or thoughts? anything is appreciated

I leave early morning for work and don’t get time to eat a proper meal until evening. I recently started strength training 3 days a week and trying to get all my protein in dinner meal. My dinner is ~1 lbs chicken and lentils/beans +rice. I have recently read that protein intake in excess of ~40 gm in a meal doesn’t contribute towards muscle growth.
I wanted to find out if anyone here eats this much protein 100+ gm in a meal and seeing positive results from it?

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?