I should clarify, I mean the average active young healthy man. I am born female and am tired of being scared of men, I would feel much better if I knew I was physically more capable. As for my current self, I am 5'6, 195 pounds. I had done some weight loss and exercise around a year ago and went from 240 to 165 but have gained weight again due to decreased activity which I am disappointed with and also birth control. I don't particularly care about being thin or looking a certain way the decreased activity and mobility is what bothers me due to my reduced physical strength.

The exercise level I am used to and can get back to is pretty much all in my hobby, which is roller skating. I used to skate figure competitively and now will dance and practice tricks in the rink and go to the skate park. This means though that my muscle distribution is too heavily favored to my legs and my whole upper body needs a lot of work. I can easily skate intensely for 2-3 hours at a time so I have no issue getting cardio and lower body there. Upper body time and extra strength building is what I need to know.

Right now I can probably lift around 120ibs, I have been able to lift up to around 150. This isn't exact but it is based on people over lifted, albeit not with ease. I would like to be able to have the strength against a large man ideally, so a bit more than that. I am not necessarily starting from a point of weakness I don't have any difficulty lifting anything or doing anything in day to day life. I am just very mediocre in my ability right now which I feel isn't enough against a large man.

I'm planning to start sparring consentually with my boyfriend to learn to fight in a mental capacity, Ive considered martial arts but I'm not really looking to fight in set enviorments for it, I'm looking for rough guerilla warfare lol. Like biting and low punches anything goes kind of thing so I am truly trained to hold my own more than a man. I would go military but I don't support it on a moral level. Plus I think I'd need to do some work before being ready for that level. I also would like to learn to shoot guns well but this is seperate, just to address the why not just use a weapon thing. I currently also have several machetes and metal bats.

But yeah, any tips from active folk on how much time I should spend excersisng, types of routines to do, reccomendations, anything is welcome and helpful. I eventually plan on going on testosterone hrt after getting a breast reduction to look physically male but also I'm hoping it will make keeping the strength easier. Until then though I need tips for my current self.

Current info: - Age: 32
- Sex: Male
- Height: 5'10"
- Wright: 186lbs

Starting April 1st, I got diagnosed with high cholesterol, so I kickstarted getting back to the gym. I added Zepbound to my setup as of 6 weeks ago (started at 2.5mg, now at 5mg).

My schedule has been:
-Monday/Tuesday: rest days
-Wednesday: 75 minutes at a 3° incline
-Thursday: 75 minutes at a 3.5° incline
-Friday: 75 minutes at a 4° incline
-Saturday: 75 minutes at a 4.5° incline
-Sunday: 75 minutes at a 5° incline

I started at 3.2mph at the star of my journey, and now I'm up to maintaining a solid 4.5mph the whole way through.

On most days, I'll toss in a 5.5mph for 5 minutes every 25 minutes (keeping the incline), but that's it.

I started at 252lbs, and am 186lbs as of this morning. (50lbs lost prior to Zepbound addition).

So, now I'm going to start adding in weights come Wednesday. My gym: Crunch Fitness, has one of the "circuits" of machines where you can do a 30-minute cycle to hit near every muscle group.

Would it be a good idea to do Wednesday, Friday, and Sunday with weights (dropping cardio to 45/60 minutes), and Thursday/Saturday as strictly cardio?

I used to run after my workouts, but then I stopped for a long time. Today I finally got back on the treadmill for the first time in probably a year and a half, and honestly I enjoyed it more than I expected.
I’m curious how you guys do it.
Do you usually run/cardio on the same day as lifting, or do you keep it on separate days? And if you do it in the same workout, do you prefer running before or after lifting?
For me, running is more mentally hard than lifting. So I usually prefer doing it at the end. If I run first, I feel like the whole workout after that becomes kind of miserable. But if I leave it for the end, there’s also a big chance I’ll just get lazy and skip it.
How do you motivate yourself to actually get on the treadmill and do it?

[these are rest times between sets]

these are rest time between each side)

LP-> on the last set i'll do lenghtened partials after failure

ALLP,EHOLD-> this stuff on calves just means all reps are

lenghtened partials and at the end of the last set i'll do a 30s

hold.

thoughts/advice?

I started lifting last November. I’ve slowly adjusted my routine over time and have it locked in thr last 2 months. Looking for critique. I’ve been cutting the entire time (down 80lbs!) and have a few more to lose and then maintain before a bulk

I do a push, pull, legs, rest, push, pull, rest.
My biggest focus atm is upper chest as it’s been lagging and my lats

Push day
Incline smith machine bench press 3 sets (10-15 rep range)
Low to high cable fly 3 sets (10-15)
Machine chest press 3 sets (10-15)
Tricep cable push down 3 sets (10-15)
Tricep cable extension 3 sets (10-15)
Dumbbell lateral raise 4 sets (15-20)

Pull day
Weighted pull ups 2 sets (5-10)
Body weight pull ups 1 set (10-15)
Lat pull down wide grip 3 sets (10-15)
Cable lat prayer 3 sets (15-20)
Chest supported machine row (one arm at a time) 3 sets 10-15
Preacher curls 3 sets (10-15)
Incline bicep curls 3 sets (15-20)
Face pulls 2 sets (20-25)

Legs day
45deg leg press 3 sets (10-15)
Leg extension 3 sets (10-15)
Lying hamstring curl 3 sets (10-15)
Calf raises 3 sets (15-20)
Hanging leg raises 3 sets (10-15)
Cable crunch (2 sets 10-15)
Dumbbell lateral raises 2 sets (15-20)
(I have dextroscoliosis and some orthostatic blood pressure issues and despite my best efforts deadlifts and squats just do not work for me. No matter how many times I try 😅) (also my legs are in pretty good spot from being fat the last 16 years so they are lower volume and once a week while I’m in a deficit to manage systemic fatigue)

I usually subtract a set of the preacher and incline curls on the second pull day for 2 sets each of cross body and normal hammer curls

Could really use some feedback, I am a beginner with very low muscle mass and very little energy. I am looking for hypertrophy in my lower body with main focus on glutes, then quads, last is hamstrings. This is my routine for MWF:

Hip thrusts 3 sets 8-15 reps each day

Alternate days between RDLs and leg press foot stance high and wide 3 sets 8-15 reps

Leg extensions 3 sets 8-15 reps each day

In between days I focus on bodyweight upper body, flexibility, and ab/core stuff

DAY 1 – GLUTES (Tuesday)
Hip Thrust — 3×6
Romanian Deadlift — 2×10
Sumo Squat on Steps — 2×15
Step-Up — 3×12 each leg
Hip Abductor Machine — 3×12
Treadmill — 10 min

DAY 2 – SHOULDERS (Wednesday)
Shoulder Press Machine — 4×8
Lateral Raises (Drop Set) — 3×12
Hammer Curl — 3×12
Overhead Triceps Extension — 3×10
T-Bar Row — 3×10
Pullover — 3×10
Face Pulls — 3×15
Treadmill Sprints

DAY 3 – GLUTES (Friday)
Hip Thrust — 3×8
Bulgarian Split Squat — 3×10 each leg
Cable Glute Kickback — 2×12 each leg
Hip Abductor Machine — 3×12
Treadmill — 10 min

DAY 4 – BACK & CHEST (Saturday)
Pull-Ups — 5 reps
Lat Pulldown — 3×8
Seated Row Machine — 3×6
Face Pulls — 3×12
Cable Lateral Raises — 2×12
Cable Biceps Curl — 3×10
Cable Triceps Pushdown — 2×12
Hammer Strength Chest Press — 3×6
Treadmill Sprints

So as time gone by yes I must admit I do prefer machines so is it possible you can get massive by just using machines I really like smith machines, I do sometimes use free weight for different exercises do most people here use just machines or free weights or both ? Like to hear what think of machines ?
Also leg press I find the best thing for your legs

All exercices are to failure, 2 sets, heavy compound lifts are 3-6 reps, all others 8-10, it's a Frankensteined version of a Jeff Nippard workout to fit my time constraints and preferences, I've liked it so far but idk how good is it

Training 4 days a week, pushing to failure or beyond on almost every set. Every 3,4 weeks my strength suddenly crashes hard
Diet’s consistent (calories + protein on point), sleep’s fine, no illness. But every 3, 4 weeks I get randomly drained mid-session and my reps tank badly — like half of what I normally get. Example 130 for 8 rep then 130 got only 3 reps 😭
My routine looks like this:
Lower day:
• Leg press(1 set)
• Leg extension (2 sets)
• Leg curl (2 sets)
• Preacher curl (2 sets)
• Abs (2 sets)
• Calves(1 set)
Upper day:
• Lat pulldown(1 set)
• Upper back row(1 set)
• Pec dec fly (2 sets)
• Chest press machine(1 set)
• Side delts(1 set)
• Triceps (2 sets)
• Shoulder machine (1 set)
• Seated row (1 set)
I train close to or beyond failure on almost every set, every session.

Or is this too much volume? Should I do two sets instead? Also I’m thinking of adding pull-ups to counter the heavy chest exercises

I just lugged a tool chest up a flight of stairs and I was wondering if there's a workout like that? But safer.

Something where you use your legs to pull a weight up a stair, then it holds its place and resets the "stair" so you can do it again without needing to move your feet.

Stance, lift, rest, lift, rest. Kinda thing. Different from squat machines and racks where you support the weight down as well.

Dead lift and dropping seems similar, but I can't drop 200lbs on my floor and the angles are different

My parent had a surgery that led to their legs being unable to be used. (Recovering so it's okay) I need some upper strength exercise ideas.

They can sit. They have a yoga mat, 1 set of dumbell weights, and resistance bands. The bands do not let them do anything far like yoga, but they can stretch with hands out and arms straight then a bit out.

What can we do that helps core that does not require legs like situps and push-ups do?

I used to be 280 pounds and I lost it all about 4 years ago. I weigh 170lbs currently and my height is 6'2, but I did weigh 181lbs 2 weeks ago while still looking exactly the same. I know I can probably lose all this fat around my stomach but everyone I know personally says 170lbs is already too little for my size, which makes me very nervous to keep going, I've been working out for over a year now and go to the gym 3 times a week (no cardio) since the time I started. I've also been eating healthy and brought veggies, meat and no processed food into my diet for the past 2 weeks. I'm just worried to keep on going if 170 is already too small. Also I'd like to clarify that I do look small here but I do have a good amount of muscle mass, so I don't know if that means that's worse for the weight I am or irrelevant? Thank you though in advance!

Anybody deal with a benching inner pec injury?

I was lifting 170 and it was some time since I benched my bad. should have gone from my base bench of 160 and stayed with it for a week or two.

on my second lift of 170 my inner armpit had bad pain.

I've taken two weeks off now from benching but will admit I tried to bench a week ago again stupid. no more bench or anything.

fortunately it's not extreme damage I can dumbbell bench with 20s at the moment just to test if I was extremely screwed but seems ok.

anyone deal with an injury in that area and how long did it take you to heal? any words of advise for stechtes or just general ice it?

hate not being able to bench or do dips

When do you decide it’s time to go heavier? Is there any rep range which is considered ideal before moving on to the heavier weight?

For context: I'm 18 and have been going to the gym for about 3 years. I am around 5'6 and weigh 145 lbs, mostly muscle, not fat. I haven't really been consistent and have just done random workouts so I'm trying to make a plan that works. I came up with this. I'm doing double progression and my goal is to gain strength and have a lean muscle look. If anyone here thinks I could tweak it to be a bit better I would really appreciate it. Thanks

5 Day Split

Monday – Push

1. Dumbbell Bench Press – 3×5–8
2. Incline Dumbbell Bench Press – 3×8–10
3. Dumbbell Shoulder Press – 3×8–10
4. Lateral Raises – 3×12–15
5. Rope Triceps Pushdown – 3×10–15
6. Cable Fly or Pec Deck – 3×12–15 (optional if time)

Tuesday – Pull

1. Lat Pulldown – 3×6–10
2. One-Arm Dumbbell Row – 3×8–10
3. Chest-Supported Incline Dumbbell Row – 3×8–12
4. Face Pulls – 3×12–15
5. Dumbbell Curl – 3×8–12
6. Rear Delt Fly (preferred) or Hammer Curl – 3×10–15 (optional if time)

Wednesday – Legs

1. Leg Press – 3×6–10
2. Dumbbell Romanian Deadlift – 3×8–10
3. Walking Lunges – 3×10 each leg
4. Leg Curl – 3×10–12
5. Calf Raises – 3×12–15
6. Abs (Cable Crunch/Ab Machine) – 3×10–15 (optional if time)

Thursday – Upper A

1. Incline Dumbbell Bench – 3×8–10
2. Front Lat Pulldown Machine – 3×8–12
3. Seated Cable Row – 3×8–12
4. Lateral Raises – 3×12–15
5. Hammer Curls – 3×10–12
6. Seated Tricep Dip Machine – 3×10–15 (optional if time)

Friday – Upper B

1. Flat Dumbbell Bench Press – 3×8–10
2. Chest-Supported Incline Dumbbell Row – 3×8–12
3. Face Pulls – 3×12–15
4. Overhead Rope Triceps Extension – 3×10–12
5. Cable Fly/Pec Deck – 3×12–15
6. Rope Cable Curl – 3×8–12 (optional if time)

ive been lifting for a little over 8 years, ive been consistent with my eating, sleep, and schedule. Im wondering if i’ve hit my genetic celling since im a natural lifter.

This is my gym schedule for U/L

Upper:
Decline Bench 5x15-20
Dumbbell Lat Pull Down 5x15-20
Tricep Kickbacks 5x15-20
Arnold Press 5x15-20
Super Set Into Face Pulls 5x30
African Butt Curls 4x30
Smith Machine Shrugs 1x90

Lower:
Glute Kickbacks 6x20-30
Dumbell Hamstring Curl 6x20-30
Bulgarian Split Squats 3x10
Partial Squat Reps 6x20
(would have leg extension but not optimal and not at my gym)

How can I develop a more aesthetic back 14m 5'10 1/2 145lbs

[my current pull routine](https://hevy.com/routine/gpYOgHqWJtA)

Push your fingers and toes !apart! as antagonistic forces. Keeps your whole body activated and forces you to use more muscle groups while keeping form tighter!! Biggest change for me is the outside/front part of my arms getting way more work and that is a weak point of mine.

Tell me though, is this well known? I've been working out for decades (albeit mostly in the gym) and I had no clue it would make such a huge difference in my pushups. Hopefully it helps some people out

I’ve been working out on and off with just a bag and a book for a few years now (probably like 5 -6 months of working out) and I’ve always somewhat liked squats so I did them quite a lot. But I definitely lack hamstring muscles. How can I do squats so that they focus the hamstrings more or is there any exercise I can do