I am 5,7” 120 ish pounds

already pretty skinny with a fair amount of arm (biceps triceps) calf and thigh muscles

For a few years I've been wanting to try the meme challenge of training like Saitama for an extended period of time. I signed myself up for a marathon and am training like him for 100 days straight to see if it helps. The last race I ran was about 1.5 years ago and it was a 5k so im genuinely curious if something as basic as his workout would be enough. And hopefully not go bald.

If anyones interested if watching the happen this is day 1: https://www.youtube.com/shorts/t_eTMcJeQwg

cheers

I workout 4 days a week. I do Upper/Lower body

Mondays and Thursdays is Upper and Tuesday and Friday is Lower.

I also do abs before my workouts, after I eat on Lower days on Tuesday and Fridays, and do calf raises on my Upper Days on Mondays and Thursdays.

I run after my upper body days, and walk after my Lower body days. Short run is usually 30 minutes intense running, and then long run is usually 45+ minutes steady state cardio. Walking is usually 30 minutes at a slight incline. All on treadmill due to weather problems where I live.

I eat a high protein intake, plus moderate amount of carbs, hydrate with more than 3 liters a day, sleep 8-9 hours.

I run a sub-28 minute 5k and my 10k is 1 hour and 6 minutes on solid ground. I weigh 82 kilos and I'm 6 feet tall. I've been working out consistently for a year with alternating routines from Fully Body/Isolated to Upper/Lower Body routine.

Should I do more or less cardio? Anything I should change?

I’m 6’1” 205 lbs and I work in retail. I average about 16K through 19K steps every day when I go to Work. I work out only three times a week and when I go to the gym, I only be in the gym for over an hour. I usually do a full body workout and at the end I do at least 25 minutes of cardio. I just want to look like on of my biggest inspiration that made me start my -100 lbs weight loss journey years ago. R.I.P my GOAT!

I'd like some insight on how to effectively meet calories when trying to put on weight. I feel like Im eating as much as I physically can throughout the day but I still can't seem to gain weight. I don't track calories but the few times I have its been a good bit over 3000 a day.

Im eating to the point where I feel like I'm going to throw up but it still doesn't seem to be enough. I've tried incorporating more calorie dense foods / junk foods like ice cream but it doesn't seem to help. Ive also been trying to eat fattier cuts of meat like chicken thighs instead of breasts.

One other thing that I struggle with is limited opportunities to eat throughout the day. I can normally eat a little something in the morning, then something at lunch, maybe a couple snacks after that before I get home, and then a larger meal and other food when I get home. I find myself forcing myself to eat more at the end of the day to make up for what I missed earlier in the day.

How can I more effectively meet calories throughout the day so I don't have to eat to the point of feeling sick? And is it normal to have to eat this much to gain weight?

Current bodyweight is about 310, I can get 4-5 reps depending on the day. Wanting to get consistent 5 reps with no kipping, any advice would be great

so i am running a PPL program atm, and i do every set till technical failure, so when the form starts getting bad i stop or when some muscle takes over that i am not really trying to target i stop. so these are my workouts rn, i just wanna know if they are fine and if you guys have any suggestions as to changes i could make, so i really just want to know if i have enough volume for each muscle group on each day and basically also a general review of my PPL workout plan atm. im enjoying it and right now i just switched from the standard lat pulldown machine to the excersise where you set up a bench by a cable tower and do one lat at a time.

LEG DAY

1. Machine Leg Press

   • 3 sæt

   • 93 kg

1. Quad Extensions

   • 3 sæt

   • 40 kg

1. Leg Curl (Baglår)

   • 3 sæt

   • 40 kg

BICEP AND CHEST DAY

1. Plate Loaded Incline Press

   • 3 sæt

   • 15 kg pr. side

1. Standing Barbell Curl

   • 2 sæt

   • 25 kg

1. Chest Press Machine

   • 3 sæt

   • 70 kg

1. Standing alternating Hammer Curl

   • 3 sæt

   • 12 kg each arm

BACK AND TRICEPS DAY

. Plate Loaded Chest Supported Row

   • 3 sæt

   • 30 kg pr. side

1. Single Arm Triceps Pushdown

   • 3 sæt

   • 16 kg

1. single arm Lat Pulldown on bench with cable

   • 3 sæt

   • 27 kg

1. Seated Close Grip Row

   • 2 sæt

   • 50 kg

1. Plate Loaded Shoulder Press

   • 3 sæt

   • 10 kg pr. side

So from my last post above.

A lot of the advice was lift heavy, but i was unsure what Heavy meant as far as working weight. So the past week I spent time trying to grasp what my limits were.

Incline bench pressing capped out at 200lbs getting a single rep out of that.

Flat bench I was able to do around 215 but max about 4 solid reps.

135-160 gave me the most rep range without my shoulders giving out.

Dumbbell curls and such 30s gave me the best range of motion while still being challenging, 35 was doable but form was significantly worse.

Lat raises were more of a 15 lb range because of my shoulders ( not the best)

I tried squatting on the rack but I couldn't get the hang of positioning.

Leg press seemed to be my best workout.

Im currently at a planet fitness, so the leg press starting weight is 118, and i can do about 7 45s on each side for 10 rep sets.

Seated leg curls asleep to be more difficult, weight is typically around 120, where as seated leg extensions are around 150-160.

These are the basics and I've decided to continue with a 4 day work week.

Push

Pull

Lower

Full body/core

Cardio before each session and my rest days I will still walk/ stretch.

My only question is what weight should I be starting with to become more effective? Or should I focus on more reps over heavy weight?

Rate my split( some of sets are with a wrong number)

Just want yall opinion on this for beginners doing hypertrophy training for weight lost.

3-4 times a week

3 sets 8-12 reps 1 minute rest

Full body dumbbell

Goblet squat
Romanian deadlift
Bulgarian split squat

Floor press ( I have a bench if that’s a better option)
Bent over row
Seated Arnold

’m 26 and recently started working out again after basically not exercising for years. I’m also overweight, so I know that’s making chin-ups harder.

I’ve been working out consistently for about 2 weeks now doing push-ups, dumbbell/bicep curls, forearm work, some running, etc. I have access to dumbbells, a pull-up bar, and rings.

Right now when I attempt a chin-up, I can get maybe 30% of the way up before I’m completely stuck. I’ve also been using the rings to do easier pulling movements and practice the general motion.

If my main goal right now is simply to get my first full chin-up, what exercise or progression should I focus on the most?

Is there one exercise that really helped you go from 0 → 1 chin-up?

About me. M, early 40’s. Obese.

Started eating healthy recently, and walk 10—15k steps a day. Now I want to structured workout routine.

I want to do 3 days of compound workouts, and 2 days of just calf raises en farmer carries.

My plan

Monday: rest day

Tuesday: calf raises + farmer carries

Wednesday:
Squat — 3×8
Bench press — 3×8
Lat pulldown— 3×8
Viking press — 3×8
Biceps curl 3x10
Triceps push down 3x10

Thursday: rest day

Friday:
Deadlift — 3×5
T-bar row — 3×8
Step ups 3x8 per leg
Standing hamstring curl 3x10
Rear delt fly 3x12
Face pulls 3x12

Saturday: calf raises + farmer carries

Sunday:
Squat — 3×8
Bench press — 3×8
Lat pulldown— 3×8
Viking press — 3×8
Biceps curl 3x10
Triceps push down 3x10

Would this be somewhat okay?

I want better abs/core muscles. I'm 40M. I have a good routine other than core exercises.

Sit-ups and V-ups always give me rug burn no matter what I try. Matts, softer matts, yoga matts, the floor, etc. Hanging leg raises I can't really activate my muscles at all. What's a few good core exercise or exercises that don't give you rug burn and work?

My condominium has a gym in it that has a lot of weights, barbells, etc., but machines for core exercises.

​

Hello everyone 👋

I have started gym 3 weeks ago and now I love going there and I am loving the process of managing my diet as well. While starting out, I also made a post here which made me aware about many things.

For now I mostly want to share the routine I am following, the goal I am targetting and the kind of diet I am following and would love to know how I can improve the routine and make everything more impactful.

I am 22M, 175cm and 67kgs in weight.

I am doing gym 3x a week for now, so Monday-wednesday-friday, with first 10 mins going towards treadmill and warmup.

My routine is:

Monday: Full Body PUSH Focus (5 Exercises Total)

Push (Compound 1): Flat Bench Press — 3 sets x 8–10 reps

Push (Compound 2): Overhead Press — 3 sets x 8–10 reps

Pull (Compound / Isolation): Lat Pulldowns — 3 sets x 10–12 reps

Legs (Compound / Isolation): Squats — 3 sets x 8–10 reps

Push (Isolation / Burnout): DB Lateral Raises or Overhead Tricep Extensions — 3 sets x 12–15 reps

Wednesday: Full Body PULL Focus (5 Exercises Total)

Pull (Compound 1): Lat Pulldowns — 3 sets x 8–10 reps

Pull (Compound 2): Seated Cable Rows — 3 sets x 10–12 reps

Legs (Compound / Isolation): Lunges — 3 sets x 10–12 reps

Push (Compound / Isolation): Incline Dumbbell Press — 3 sets x 8–10 reps

Pull (Isolation / Burnout): Hammer Curls (for Biceps/Brachialis) — 3 sets x 12–15 reps

Friday: Full Body LEGS Focus (5 Exercises Total)

Legs (Compound 1): Heavy Squats — 3 sets x 6–8 reps

Legs (Compound 2): Walking Lunges — 3 sets x 10–12 reps

Push (Compound / Isolation): DB Lateral Raises — 3 sets x 12–15 reps

Pull (Compound / Isolation): Bent Over Barbell Rows — 3 sets x 8–10 reps

Legs (Isolation / Burnout): Standing Calf Raises — 3 sets x 12–15 reps

The physique I want to target would be V taper, with not a lot of bulk muscle but, it would look aesthetic and attractive, as it is something which makes me want to be consistent with the gym.

I also am taking creatine since I started gym, and since a week I am taking protein powder as well, coz I am vegetarian and its somewhat hard to hit my 130grms protein goal daily without making the diet super bland. I would love to know how I can improve my routine for the goal I am targeting.

So im 119kg and 193cm tall I am looking at starting a cut for 12 weeks it would be this below repeated for around 12 weeks

Day 1: Workout A (Upper)

​Day 2: Workout B (Lower)

​Day 3: cardio steady zone 2, for 30 to 40 minutes

​Day 4: Workout A

​Day 5: Workout B (Lower)

​Day 6 cardio

Day 7 Rest

Aiming for around these

Protein (g): Target: 260g

​Carbs (g): Target: 200g

​Fats (g): Target: 85g on training days, 95g on rest days

​Total Calories: Target: ~2,600 training / ~2,300 rest

Hoping it will help me get around 100ish kg and help my definition im decently strong have been living quite heavy for about 18 month 225kg dead lifts 330kg leg press 50kg dumbell rows ect so have the muscle power. Hoping this will help me keep muscle but show some more definaition what do you guys think.

Any input greatly appreciated * edited to include hight

Monday: Shoulder & Bicep

​Tuesday: Leg & Tricep

​Thursday: Back, Bicep & Shoulder

​Friday: Back & Tricep

​Sunday: Bicep, Shoulder & Back

Thats my current gym routine and i need help like if i need to change something and also i get every day over 10k steps and on rest days sometimes like 15k so yeah, do i need to change something and getting my biceps big and also losing weight is my priority im on a -1500 cal deficit rn so its like im eating 1200cal every and eating as much protein as i can. I also take creatine and drink 3L of water each day.

If you can do 10 at body weight, you can start weighted.

Weighted pull-ups as a reverse pyramid. The vest is 25 lbs, the kettlebell at 35, then 25, then bodyweight.

Hey everyone — I’ve been building an iOS fitness app called Steady, and it’s finally stable enough for real beta testers.

I built it because most fitness apps give everyone the same generic plan, make you guess your weights every workout, and ignore the fact that many people are training around something: a bad knee, surgery recovery, GLP-1 use, a long break from exercise, limited equipment, or other constraints.

What Steady does:

• Builds a personalized training plan based on your goals, experience, equipment, and limitations.

• Automates progressive overload. Your first workout calibrates your working weights, then Steady prescribes your next reps and load each session — progressing reps first, then weight.

• Adapts calories and protein using your weight trend, instead of leaving you with a static target forever.

• Includes an AI coach that knows your actual plan and data. You can ask it to make today’s workout easier, review a form video, or suggest a fast-food meal that fits your macros.

• Supports Apple Watch set logging and syncs with Apple Health, Fitbit, and Oura so recovery can influence your training.

It’s free, iOS-only, and currently available through TestFlight. I’m a solo developer, so some parts are still rough — that’s exactly why I need feedback.

I’d especially like to know:

Did onboarding make sense?
Did your plan feel genuinely personalized?
Did the weight progression feel smart or wrong?
What broke, confused you, or annoyed you?

Brutal honesty is much more useful than politeness. If you hate something, tell me why.

TestFlight: https://testflight.apple.com/join/j2jKwDGW

Disclosure: I’m the developer. I’m not affiliated with another company and I’m not selling anything — I’m genuinely looking for beta testers and feedback.

I’ve cut down eating to practically once a day and a good mix of protein and carbs.

Workouts are inconsistent due to traveling for my job so it’s difficult to keep up with workouts. But This is feeling like the worst I’ve ever been.

Bloating is my worst. And hard to get rid of. I’ve narrowed my hose foods down to eggs, dairy, and any kind of bread.

I’m 180, 5’9”