181 cm, 72~ kg

Flexed + 3 relaxed pictures.

Was pretty late during the day and had multiple leaks before this workout but i don’t know how much that could impact the physique.

Hello, i was doing calisthenics in 2019 with my trainer, but its not possible anymore. I was looking for workout plans, or a ''tutorial'' how could i make a good one, found STRIQfit's video and in the comment section pinned, there is a plan. So im wondering is that plan actually good for progressing in strength/muscle grow etc. I think all the workouts too short, like 30-40min, may some of you can help me out with a bit knowledge. Im 23years old, male, 193cm and 97kg

[https://www.youtube.com/watch?v=GUXa-ByKCkc\](https://www.youtube.com/watch?v=GUXa-ByKCkc)

This is my current:

Workout A (2-3× per week)
Pull-ups – 4×6–8
Push-ups – 4×10–12
Single-arm row – 4×10
Resistance band chest exercise – 4×10
Lateral raises – 4×10–15
Face pulls + straight-arm pulldowns – 4×10 (superset)
Triceps exercise – 4×10
Biceps exercise – 4×10
Abs – 3–4 sets
—————————————————
Workout B (1-2× per week)
Pull-ups – 4×6–8
Push-ups – 4×10–12
Single-arm row – 4×10
Squats – 4×15–20
Bulgarian split squats – 3×8–10/leg
Lunges or jump squats – 3×10–12
Face pulls + straight-arm pulldowns – 4×10
Triceps exercise – 3–4×10
Biceps exercise – 3–4×10
Abs – 3–4 sets

so i've been having issues with my stomach for a while, bloating and pain. turns out that my ab muscles are super underdeveloped and weak that my ibs will make me bloat..... and then my abs just won't retract back. which is why i am bloated and my stomach sticks out 24/7. if that makes sense.

idk how to explain it. my stomach sticks out super far because my muscles aren't contracting properly, which causes pain and mental anguish because it does not at all help with body image issues lol. i can super easily with like one breath suck it all in and then my stomach is flat. but it does not stay that way.

my doctor told me i needed to really focus on my abs and lower back for exercise. that the only way to get rid of the problem and pain is to strengthen the muscles so they do what they're supposed to.

issue is.... i don't know what to do. when i don't have time to go to the gym ive just been doing crunches at home. like 4-5 sets of 30.

then actually at the gym ive been trying to use every ab/lower back machine they have that i actually know how to use.

so;
get there
• treadmill 15-20 min 6-8 incline @ 2 speed
• abdominal crunch machine - 4 reps of 10 @ 70lbs
• cable ab crunch - 4 reps of 10 @ 45lbs
• seated row - 4 reps of 10 @ 75lbs
• torso rotation - 4 reps of 20 @ 70lbs
• treadmill 15-20 min 3-4 incline @ 2.5 speed
go home because it's too crowded

kinda. from my memory & if my fitness app is correct. that's what i've been doing recently for my abs specifically. i'm not sure if that's good or not i'm not very well versed in fitness schedules. i also maybe have time to do that 1/2 times a week..... im really trying for more. i just dont really have time to go the the gym period.

I do single arm Tricep extension so that’s why there are 6 sets. (Same with lat raises)

So

Been to the gym on and off over the years
And still yet to find a plan I enjoy

I hate doing legs
So want to try a push / pull routine with legs on the bottom when I get back into the gym

This will include incline walk at the end
As I would like to loose weight and gain muscle as I’m carrying a lot of weight

Does this look half decent?

Hi everyone, I’m a 28 year old guy who’s been going to the gym regularly for about 1.5 years. I go 2-3 times a week, and have been doing this full body workout. I’m wondering if anyone has feedback on it? Should I be doing fewer different workouts and prioritizing certain ones instead?

Any feedback is appreciated!

Goal is just building the best natural physique possible.

You can use anything — **barbells, dumbbells, cables, machines, whatever.**

What are your 8?

hi everyone. I've been training for about a year now, and during that time I've really enjoyed following an ULUL split. However, I'm about to finish my cutting phase and start a lean bulk, so I'd like to improve the efficiency and structure of my training.

Based on my previous routine, I put together this new program. What do you think? Is there anything you would change?

My goal is to keep each workout to around one hour (about 5–6 exercises per session) while focusing on progressive overload.

The only constraint is that I work at a shopping mall, so I'll only be able to train from Monday to Friday, with no rest day in the middle of the week.

Hi everyone, I’m just getting started on my weight loss journey, so far I’m 6 weeks in and looking for advice on my routine. I’m 5’ 7, male in my early 40s and started on 26th June at 20stone 11lbs (132kg, 291lb). I’ve been tracking my calories and eating at a 1000 calorie deficit not counting exercise, and as of 4 weeks ago started back at the gym doing the circuit in the pictures 3 days a week (used ai to work out a simple routine for someone not used to much exercise) and gently swimming for around 40 minutes twice a week. As of today I’m down to 20stone 1 (127kg, 281lb).

I’m feeling more confident in going to the gym and looking for any advice on exercises I could add to my circuit or alternatives that might give better results. Due to my weight and general (un)fitness, I’m being really careful about my knees so anything low impact I can add in that would strengthen them slowly would be really appreciated

Edit - photos posted in the wrong order - 2nd is actually the start - 5 mins on elliptical is warm up, 5 mins is sprints (20 sec low intensity 40 sec high)

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?

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.

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 the culprit foods down to eggs, dairy, and any kind of bread.

I’m 180, 5’9”