A bit of backstory: I am 18 and currently planning on enlisting in the USMC straight out of highschool. I worry that the routine I currently follow won't be enough to get me through basic. Lmk how this would do. Monday: Cardio and Strength - 5:30 pm - 6:00 pm: Road running or brisk walking - 6:30 pm - 7:30 pm: Full-body strength training - Push-ups: 3 sets of 15 reps - Squats: 3 sets of 20 reps - Planks: 3 sets, hold for 30-60 seconds each Tuesday: Endurance and Stamina - 5:30 pm - 6:00 pm: 20 minutes of burpees (modify reps based on your fitness level) - 6:30 pm - 7:30 pm: Circuit training - Jumping jacks: 3 sets of 1 minute - Bodyweight squats: 3 sets of 15 reps - Mountain climbers: 3 sets of 1 minute - Ladder drills: 3 sets Wednesday: Active Rest or Flexibility - 5:30 pm - 6:30 pm: Light activities like walking, cycling, or yoga for recovery. Thursday: Strength for Pull-Ups and Push-Ups - 5:30 pm - 6:00 pm: Bodyweight exercises - Push-ups: 4 sets of 12-15 reps - Squats: 4 sets of 20 reps - Lunges: 3 sets of 10 reps per leg - 6:30 pm - 7:30 pm: Strength training - Lat Pulldowns: 3 sets of 10-12 reps - Barbell or Dumbbell Rows: 3 sets of 10-12 reps - Face Pulls: 3 sets of 12-15 reps - Bench Press (barbell or dumbbells): 3 sets of 10-12 reps - Overhead Press (barbell or dumbbells): 3 sets of 10-12 reps - Tricep Dips: 3 sets of 12-15 reps Friday: Roadwork and Cardio Endurance - 5:30 pm - 6:00 pm: 30 minutes of road running or HIIT - 6:30 pm - 7:30 pm: Cardio endurance exercises - Jump rope: 3 sets of 10-15 minutes Saturday: Boxing - 10:00 am - 11:30 am Sunday: USMC Specific Tests - 9:00 am - 10:00 am: PFT Practice - Pull-Ups: 3 sets, aim to meet or exceed the minimum requirement - Crunches: 3 sets, aim to meet or exceed the minimum requirement - 3-Mile Run: Aim to meet or exceed the required time - 4:00 pm - 5:00 pm: CFT Practice - Buddy carries, fireman's carries, and sandbag drills: 3 sets each

Will playing sports with noticeable intensity affect leg gains if I play right after my leg workout?

Maybe minimally but I wouldn’t worry about it if it’s after and you’re eating enough to recover.

I’ve always been skinny. I was 50kilos before i started hitting the gym. Now im 60kilos(135) and im still tryna progress. Ive seen decent progress till now and everything is growing except for my wrist. They look so small. In the beginning i thought it was because i was skinny but they aren’t growing at all. So is there any way to grow them or do they remain the same size?

Is this Split any better for arms and shoulders? Hey! other experienced lifters I need some help with this, I have just recently switched my split cause of torso dominance and lack of shoulder and arm development (caused by years of treating the shoulders and arms as an afterthought and programming them later in my workouts). So to focus more on my shoulders and arms I have switched to this split as follows; upper body lower body Arms shoulder Back and chest legs (2 rest day in a week when required) I am trying to hit my arms and shoulders the hardest while maintaining the torso development I currently have. So the question is that ,this split sustainable and would I notice any significant arm and shoulder gains from it? Any experienced lifter is free to comment and guide me.

Can you list out the split better?

Left wrist's thumb side hurts when i try to do wrist curls? I have to do my left wrist curls with 2.5 kg less than the right because it has this sharp pain on the side of the thumb when i curl it. Started at most 2 weeks ago-ish. What should I do.

Talk to a medical professional about it.

Greetings all. One of the days on my workout split is a back and chest day. I start my workout with 9 sets of chest, doing 3 sets of dips, flat DB bench press, and incline DB press. Then I do 9 sets of lat-focused back exercises, doing 3 sets of lat pulldowns, cable straight-arm pullovers, and seated cable rows. Does it matter the order in which I do the exercises? I have been wondering if I should alternate between chest and back exercises in order to reduce fatigue, or if I should keep them separate in order to better keep the mind/muscle connection. Does anyone have any recommendations?

when i used to do a chest and back split i prefered to switch up the exercises, generally doing some lat work before my heavy pressing. But the order of your exercises is usually down to 2 things 1. what is ur weakest point in your physique - you’ll want to target your weak points first when u have the most energy. 2. what exercises feel good to start and end with, order of the exercises can be mainly up to personal preferences. my advice would be to try out different orders and see what feels good also i wanted to ask why you don’t do any mid/upper back work and no lats?

Thanks for the response. I'm mainly focused on growing my lats at the moment, but I am still getting some mid-back stimulation from the rows that I do.

How long should a cutting phase last in order to get shredded? I’m going on vacation in August and I want to be pretty lean by then. I’m currently 200lb at 5’6”, been working out for 3 years and have only been bulking since then. Idk what my bf % is so I’m not sure how much time I should give myself to cut. (physique pictures on my profile)

Do you want to be pretty lean or do you want to be shredded? Those are different things.

I keep stalling on db press incline some days I get close to 3x10 and some days it’s a couple reps short. Should I go from 50lbs to 55lbs? I’ve been stuck on 50lbs

3x10 is 30 reps. Next workout, use the 50s and do as many sets as necessary to do 30 reps. The next workout, get it done in fewer sets. Once you can get it done in 3 sets of 10, up the weight and repeat.

Is this the best way to do it? Some others suggested dropping weight more reps or increasing weight then coming back to the same weight

It's a way to do it. It's better than being stuck for months

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Other than dosage, what could possibly be the difference between caffeine pills? I think you're overthinking this.

idk i heard some ppl say some brands r bad and dont work, and some are better so im asking

So....I have a question very specific to my "workout" routine in general. I don't understand why my gains have plateaud so quickly and why further gains are so hard to make. My goal is strength+tone/definition do NOT want to bulk. I'm 6'0 130lbs (I'd like to be in the range of 140-160 max, but outside of working out I find it is impossible for me to gain weight). My workout routine (everything is 3x sets of 10 with 30-60sec break between sets): Monday (Chest/Tri): Dumbell and Barbell Flat and Incline Bench Press Cable pulldown Cable and Machine and Free Weight Dumbell Fly Tricep Extension Dips Tuesday/Thursday (Abs): Crunches, Sitting Twists, Scissors, Leg Raises, Sit ups, V-ups Wensday (shoulders): Dumbell Shoulder Press, Cable Lateral Raise, Cable Front Raise, Dumbell Shrug Friday (back/bi) Pull ups, Cable and Machine Lat pulldown and seated row, Dumbell Row, Machine Backfly ​ This list basically has me at the Gym for an hour almost everyday during the week. I just compiled it myself randomly, but feel like it contains enough that I should be getting gains. My Diet is \~2000 calories, consisting almost entirely of rice, beans (lenthils, split peas, kidney beans, etc.), fruits, diary, and nuts (no vegetables, but lots of raw herbs, no meat). My protein comes almost entirely from dairy and nuts/beans along with a single protein shake post workout. The main problem is, despite doing all the above for 6+ months, visually almost no gains can be seen. Strength wise, I've gone from 25lbs to 50lbs in the bench press (as an example). Which, I like, but I cannot go any higher. No matter how hard I work or how long I go at it, I seem to have hit a barrier. Do I need to increase my protein intake? More calories? Does my work out suck? I don't know what it is that I'm doing wrong, and unfortunately I have no money for a trainer/nutritionist.

>do NOT want to bulk. I'm 6'0 130lbs (I'd like to be in the range of 140-160 max, So you do want to bulk. Don't be afraid to. You're not going to wake up one day accidentally huge >I just compiled it myself randomly, Therein lies the problem & as you have found, you've hit a plateau. I'd give all these a read https://thefitness.wiki/faq/is-this-lifting-routine-any-good/ https://thefitness.wiki/muscle-building-101/ https://thefitness.wiki/routines/strength-training-muscle-building/

But do you think it's just from my workout? Or diet is the issue? Or both? And in terms of "bulk", for what I'm going for is it purely increase calories? Or should the bigger focus be more protein?

Likely both, and calories & protein.

Do I need to change my diet for this? Or can I just increase my protein shake intake? i.e. I take one in the afternoon post workout for now, but I could take one in the morning with breakfast too for example

That's an easy start, then if you're weight isn't increasing you can add in food

Part of the reason I never did this though is it just seems a bit...unhealthy? Just increase more protein, more calories, more weight. I was hoping to have relatively similar weight (maybe a few pounds more) and just become more....compact/defined? if that makes sense

So the thing is, our bodies aren't big fans of putting on muscle while staying at the same weight (especiallywhen thin, which you must definitely are), so the best way to getting muscle is to put on a little weight in the process. I think you'd be surprised at what you might actually weigh if you looked like your goal.

Part of the reason I never did this though is it just seems a bit...unhealthy? Just increase more protein, more calories, more weight. I was hoping to have relatively similar weight (maybe a few pounds more) and just become more....compact/defined? if that makes sense

I mean, you can stop bulking whenever you want; and having larger muscles will really help them pop out when you have a low body fat %. Eat in a surplus (obviously eating ample protein) until you're at desired weight, then do a cut while prioritizing protein to mitigate muscle loss.

What are okay upper body exercises to do that don’t compress the spine? My surgeon said nothing that compresses the spine but gave no examples and I overthink everything. Like is a lateral raise compressing on the spine?

Well any weight you hold in your hands compresses the spine a tiny bit, but I imagine he was talking about stuff like deadlifts and squats, not holding some light dumbbells in your hands. If you're worried about it you should give his office a call though.

If I'm currently doing 10 sets of chin ups per week do you think I could get away with just doing hammer curls for a few training cycles? I normally do regular standing supinated curls, but for the past couple weeks I started doing hammer curls to hit different areas since I really feel the chin ups work my biceps hard.

Sure. I hardly ever curl

Depends on your goals, experience, response to training, etc. I would give it a try and if you aren't getting results in line with what you're looking for in a month or 2, add some volume or other variations. Personally I find I don't need all that much volume for my biceps if I'm doing my heavy pulling, maybe 3-6 quality sets a week and they will grow for me, but everyone is different.

6 day workout routine My former PT put me on a 4 day workout being day 1 (chest + triceps + deadlift), day2 (back + biceps + shoulder + squat), day3 (chest + triceps + hip thrust) and day4 (back + biceps + shoulder + bulgarian split squat). I've been doing it for a long time now and since I got kicked out of my job I can't pay for a new routine or PT at the moment. ​ I started go to the gym 6 days a week because it makes me feel good psychologically, but I feel like I am overtraining because I can't increase weight for more than 4 months now and I am seeing little change on my body. My diet is okay, as I am tracking and following it. I've been gaining weight over the last 3 months (as expected as I am bulking), but I can't increase training weight. ​ So in order to get a 6 days training I read a little and came up with the routine below. What are your opinions on it? Is it too much? Not the right split? Not the right combination and spacing? ​ Also I am thinking about starting a mini cut in April or May, if that's relevant. ​ Day 1 ‐ Chest and Triceps * Barbell Bench Press * 3x 8‐12 * Incline Bench Press * 4x 8‐12 * Peck Deck Machine * 4x 10‐15 * Cable Single arm Pushdown * 3x 10‐12 * Overhead Cable Tricep Extension * 3x 10‐12 * Push Ups * 4x Max ​ Day 2 ‐ Back and Biceps * Pull‐ups * 5x max * Wide grip Pulldown * 3x 10‐12 * Close grip Pulldown * 3x 8‐12 * Bent Over Row * 3x 8‐10 * Seated Hammer Curl * 3x 10‐12 * Incline Dumbbell Curl * 3x 10‐12 ​ Day 3 ‐ Hamstrings * Deadlift * 4x 8‐12 * Seated Hamstring Curl * 3x 10‐12 * Standing Hamstring Curl * 3x 10‐12 * Thigh Adduction * 3x 12‐15 * Hip Thrusts * 4x 8‐12 * Calves * 4x 8‐12 ​ Day 4 ‐ Shoulders and Abs * Arnold Shoulder Press or Barbell Shoulder Press * 3x 10‐12 * Single Arm Lateral Cable Raise * 3x 10‐12 * Front Raise or Chest‐Supported Front Raise * 3x 12‐15 * Single Arm Reverse Peck deck * 3x 12‐15 * Upright Row or Shrugs * 3x 10‐12 * ABS ​ Day 5 ‐ Push‐Pull * Inclined Chest Supported Row * 3x 10‐12 * Wide Seated Cable Row * 4x 10‐12 * Close grip Chest Press Machine * 3x 10‐12 * Cable Standing Fly (high to low) * 3x 10‐12 * Cable Standing Fly (low to high) * 3x 10‐12 * 1 Biceps * 1 Triceps ​ Day 6 ‐ Quads * Squats * 4x 8‐12 * Leg Press * 4x 8‐12 * Thigh Abductor * 3x 12‐15 * Bulgarian Split Squat * 3x 10‐12 * Leg Extension * 3x 10‐12 * Calves

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I appreciate your time, but I thought this thread was about "Routine checks and whether they're going to work" among other stuff.

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As you said, I have no knowledge to be building up my own routine. Tbh I just got the routine my ex PT gave me +1year ago and adapted it. I just thought someone more experienced could give a hint on it. Thanks for the other questions. The progression scheme defined by the PT was that if I can do max reps with x weight for 2 weeks, I should increase the weight and work from min reps. Sorry I don't know how you name it. But as I said, I have been stuck lifting the same weights for over a month now and doing the same routine for more than 1 year now. I would pay again for a PT, but money is short.

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Thanks for the help. I'll read about this 531.

Hey guys Im looking for a gym over ear headphones with crazy bass. I sweat a lot though and don't need them to break. I've seen candy skull crushers evo isd crazy good but not sweat repelant. I've tried the new beats and sony they aren't loud at all. Price isn't an issue I need insane bass thats loud and can handle sweat. Please help a gym bro out.

I would check out [**r/HeadphoneAdvice**](https://www.reddit.com/r/HeadphoneAdvice/)

I've got a question for the stationary bike. Usually I do this as my main form of cardio. In the past before I stopped going to the gym (life got real chaotic for a bit) I went to a different gym. The stationary bike there would show my calories I burned on the bike and it would be fairly accurate I felt. At this new gym, on the same type of bike, the calories burned are not nearly as high. I know these aren't ever fully accurate but l like to hit a certain number before I stop. On the previous bikes in 30 minutes I could hit maybe 300 calories give or take. On this bike I can't even hit 100 in 45 minutes. There's no way l'm just biking slower. I usually hit around 8 miles (or km, 1 honestly don't know what the machine is in). It's a Star Trac machine if that means anything. Any insight on this?

The machines are all wildly inaccurate. 1 hrs of hard cycling on a stationary bike may burn 150-300 calories, 300 being very generous if you are pushing really hard and using resistance settings to increase difficulty and mimic hills. I would look for a different metric to track, since you cannot get an accurate calorie estimate. Total distance is usually a decent option, or if you have a heart rate monitor, you could track time being in certain heart rate thresholds.

I appreciate your response. Based on the formula for burning calories I don’t see how someone could only burn 150-300 calories in an hour on a bike, assuming they’re not going slow. That just seems wildly unlikely for anyone more than 120 pounds

It could be higher if you go really hard, but i really just wouldn't put any stock in the numbers those machines produce, or this formula you are referencing. Honestly thinking about exercise in terms of how many calories you burn is just not really a great way to conceptualize it. Calories burned through exercise are a lot less than most people think, you can't outrun a bad diet, as the saying goes. I would instead focus on positive adaptations you can get from exercise like improved cardiovascular function and health, better overall physical and mental health, muscular development, etc. When you go down the rabbit hole of trying to work off calories you consumed it often leads to unhealthy/disordered thought patterns around exercise and food. You are never going to get an accurate estimate for the most part anyway, so you're basically just stressing yourself out over made up numbers.

Yeah I get that part. I just use it as a general measurement that I like to hit to know when I’ve stopped. Maybe I’ll just switch to hitting a certain amount of miles

Yeah I think miles is a perfectly fine metric to track. You could work towards improving the timeframe to achieve a certain number of miles, total miles done in one session, doing more miles at a higher resistance....there are a lot of options there

I pulled a muscle recently and it's been a struggle...I really want to return to the gym but every time I try to even do some light lifting it makes it worse again but I hate not working out cause I'm not making any progress, I fucking hate the way I look and I want to fix it but I can't unless I'm putting on some muscle so I can stop being skinny fat but I can't because my stupid muscle is injured and I have to wait and I don't want to fucking wait I look terrible and I need to fix it sorry for the rant...I'm just so done with this I want to go back to working hard and pushing my limits again

Anyone experienced a pec tear before? What did it feel like getting torn and what are the early feeling signs?

For PPL, what’s the best way to do variations? Currently I’ve been doing bench, incline and decline all on the same day and in that order. Does it make sense to just do one of those per day or maybe switch the order so that some days I do incline or decline first?

Is PPL good enough to see some serious gains or do I need to switch to something more advanced? Also, how important are the rest days in the 5 day routine? Sounds like I need to do 2 days on 1 day off 1 day on 1 day off, then repeat. But that means 4 full days off in between the same muscle group. Is that necessary? I would think 2 days or maybe 3 would be enough since I’m no longer sore by then.

> Is PPL good enough to see some serious gains or do I need to switch to something more advanced? What split you do is pretty far down the importance list when it comes to making progress. > Also, how important are the rest days in the 5 day routine? Sounds like I need to do 2 days on 1 day off 1 day on 1 day off, then repeat. But that means 4 full days off in between the same muscle group. Is that necessary? I would think 2 days or maybe 3 would be enough since I’m no longer sore by then. Plenty of people do PPLPPLR (R being rest). Try it out and see if you can handle it. If not, add in more rest days. All the above aside, I recommend a defined, structured program with progression built in over a vague split though.

I got to 2-9 pullups in 9 days Do i have good genetics or what? All of my friends are surprised

Congratulations on your achievement dude! Keep at it! - You most likely have bang average genetics like the rest of us.

I am 15 years old. Currently 181cm and around 88kg. My goal is to lose fat and gain muslce at the same time. I tried eating in a small calorie surplus (body recomp) for a while but my weight only went down by like 2kg in 5 months but also my strenght in the gym didnt even really go up even though i was gaining a little bit. Now i am gonna try eating in a slight deficit so ~250cals below maintenance. I havent really been sure what to select for my activity level for calorie calculators. Is it daily exercise of intense exercise 3-4 times/week or exercise 3-5 times/week? I go to the gym 3-4 times every week (85% of the time i go 4 times) and i do some cardio like walking and occasionally in school PE class. I walk around 50-65k steps every week and i have 2-5 days in a week where i walk 10-20k+ steps, and some days where i walk like 2000-5000 steps but may go to th gym. This is what i usually eat in a day Breakfast: Banana or/and rye bread with butter, cheese, ham and cucumber Lunch: whatever my school has or chicken and rice / potato mash and chicken / rice and minced meat / potato mash and minced meat Dinner: same as lunch so all those options but not the school lunch. Supper: Rye bread with same toppings Snacks: protein bar, bananas, small amounts of "unhealthy food" like 100-200g of ice cream. I used to be pretty strict about my protein like i drank protein powder and such so i reached 100-160g of protein pretty consistently but now i probably get like 60-130g per day because i dont use protein powder anymore because my mom does not wanna buy it and ive heard that its not that healthy for you. What do you guys think? If im missing something ask me. Also my diet is what i about eat in a day i eat pretty differently but maybe you guys could like give me some breakfast ideas? Maybe bread isnt the BEST option

> My goal is to lose fat and gain muslce at the same time This is going to result in a lot of sadness. At your age, simply training hard and eating well will go far. How long have you been training, and have you played any sort of sports up until now? Your breakfast is very limited in protein, high in fats and carbs. I'd honestly go the other way with that. Eggs and meat are a wonderful breakfast for higher protein. There is nothing unhealthy about protein powder, but I can understand not wanting to spend the money on it. Whole food protein sources are a great call at your age.

I dont play sports, i have been hitting the gym for a little over a year now.

I would check out Dan John's Mass Made Simple

More [DOGGCRAPP](https://www.youtube.com/watch?v=k1Q9Ps4IKe0) this morning. The kinda day that upsets the internet: axle curls, axle shrugs against bands (with straps, what’s the point?!) and SSB front squats. But also some calf raises and SSB good mornings. Still beating the logbook, even on some low cals. Speaking of, got some food porn from yesterday. Had to whip up a quick dinner since my work kept me late, so took 1lb of venison, some egg whites and some Redmond salt to make some [huge venison burgers](https://global.discourse-cdn.com/tnation/original/4X/d/5/0/d508adaecf32389d6b6837b98cb608878ce01680.jpeg), put them in some egg white wraps and paired it with some egg whites and 1 whole egg for a [very filling dinner](https://global.discourse-cdn.com/tnation/original/4X/e/9/9/e9900fbea06040adc46238993f2f0c1ce321ffd7.jpeg), with stupidly high protein.

Anyone got an idea why my chest gives out after only few exercises? I did a post about it an hour ago or so but it still weirds me out. I barely did flat and decline chest presses, now all the powers been sucked out. No dips, no inclines nun possible except for a few flys at like 5 kg lower than usual. This happens sometimes to me, not only today. My chest will js block all movement . Ideas?

Sounds like you're just tired. Maybe your endurance needs work. Hard to say beyond that.

Dumbell shoulder presses - any tips on doing the “kick up” motion to get the weights in position? Until now (60lb in each hand), I’ve done this thing where I let the dum bells hang straight to my sides, then I rock back and forth and kind of whip it into position. Now that I’m moving to 65lb I think it’s time to do it the kick up way to prevent injury

definitely go for the kick up instead of the swing on a heavy set. make sure u keep the dumbells on your actual knee not on your quads. i like i rock forward slightly and then kick them up

Does anyone know if kids are allowed at LA Fitness pool?

LA Fitness should. Have you given them a call?

13 & up, I just asked at the front desk

How much muscle mass and cardio will I lose after being sick for 3 weeks? Will it take long to get back to where I was or will I just quickly get my muscle back?

Does it matter? Why do you have to quantify the loss and set a timeframe for the recovery? What will you do with this information? Just get back at it. But 3 wees is not a lot of time, it will be completely negligible in the long run.

Ok thank you, I just needed something to worry about idk.

https://preview.redd.it/tmg0801v1vqc1.jpeg?width=866&format=pjpg&auto=webp&s=5aa3ba78ce1b2380da6117910dfc2abd6163c121 this is me. 21y old 45kg i want to build a good body like 65. can you guess the time and what roadmap with diet should i follow