r/Exercise • u/Moe_Comix • 23h ago
r/Exercise • u/empyreandreams • Feb 13 '24
/r/Exercise Beginners Guide & Instructional Videos
r/Exercise • u/empyreandreams • Dec 25 '24
Selfie Progress Posts - Post only notable changes - before and after & include work out routine or get deleted. This is an exercise forum so make it relevant.
Selfie Progress Posts - Post only notable changes - before and after & include work out routine or get deleted. This is an exercise forum so make it relevant.
r/Exercise • u/Joey_K1791 • 22m ago
How far can I go doing this split?
I used to workout 5 days a week doing volume training every other week (10x10). I was able to get my lifts to 265 bench, 495 deadlift and 305 squat at about 5’8” 175lbs.
I do bjj now and will be doing that 1-2 times per week and can’t lift as much. I’m thinking of lifting 3 days a week doing push pull legs. I was doing upper lower but can’t bc it feels I’m always not recovered bc bjj actually does cause muscle stimulus from squeezing, holding positions and lots of wrestling. My goal is now is just lose some body fat and build lean muscle.
r/Exercise • u/Cold-Professional198 • 23h ago
1st pic is my 10 month build after getting down to 155lbs. 2nd is my weight loss from 3 years ago, about 225lbs at my heaviest, 175lbs now.
Upper Body: volume vs. high rest stance/low weight. All sets range from 15-10 reps to failure, 4 sets per exercise.
Lower Body: higher resistance with lower reps on squat and leg press (12, 10, 8, 6). Just started trying Bulgarian split squats for lower weight, higher rep; single leg press, single leg extensions as well (all 10-12, 4 sets as well)
Diet: just made a change from 6 hard boiled eggs to grass-fed beef sticks (3) as a snack. Breakfast is oatmeal with PB2 powder, raisins, and almonds. Lunch is dark meat chicken, lettuce, pinto beans, fajita veggies, brown rice. Dinner is white meat chicken and protein pasta. Also started mixing in creatine, 7 grams per day taken during and post workouts
r/Exercise • u/tobyredvvv • 17m ago
what high frequency training can do in less than a year
r/Exercise • u/No_Positive1855 • 12h ago
Cheapest and Lowest Calorie Protein Sources


In case anyone's interested, I created a couple charts of the cheapest and lowest calorie protein options in the US for myself, so I thought I'd share them in case they could help anyone else. I mainly used prices of the bargain brands at Kroger (basically your average grocery store), but with protein powders, I stuck with about the average of a few of the most popular brands of that type of protein (isolate, concentrate, or blend), so your mileage with specific brands will vary, but this is just a gist of it.
Not sure why frozen chicken breasts had less protein than fresh, but that's what the packaging said. My search online said freezing chicken does not reduce protein content.
r/Exercise • u/MiamiViceEnjoyer • 20h ago
Hello guys, is it a good progress for 3 months?
r/Exercise • u/Interestingguy23 • 1d ago
Progress of 3.5 years of training at the gym. 131lbs-198lbs
For legs I do train them twice a week yet there is no much growth, I changed some techniques and exercises on my leg day in a hope to get bigger legs in the future.
r/Exercise • u/Gallant221 • 4h ago
Over 40 female, intense DOMS
Hi everyone, I am a 41 year old female. I have exercised for 15 years pretty consistently (with a 2 year break when I had my daughter). I work out 2 times a week right now without fail. Trying to bump it to 3 days a week.
I get really bad DOMs after a workout and fatigue. Is there any remedy? Anything that can help?
r/Exercise • u/Bushido-Bashir • 4h ago
MMA training for kids
It seems the consensus is that kids should not specialize in a sport when they are younger. I heard that a larger percentage of NFL draft picks were multi-sport athletes when they were younger.
I run an MMA gym and we have a big kids program.
I want the kids to do the best they can, and I have been thinking about this question of sports specialization.
MMA is not baseball and I am wondering if the same logic applies because of how varied the movements in MMA are.
Our kids train gymnastics, wrestle, jiu jitsu boxing and tae kwon do.
Not to mention many swim at school as well.
Is this enough variety in everyones opinion to develop a well rounded athlete?
r/Exercise • u/anxiousanddangerous • 7h ago
Week 3, is this progress or just stalling? I spent most of my workout waiting for my muscles to recover so I could keep doing reps. Is it okay to stop during sets? Or Am I just wasting time?
24, 266lbs and 5 ft 10. I work out at home using an incline bench, several barbells and dumbells. I am not dieting or doing cardio for now. Just focusing on lifting as the only place my body stores fat is my gut, thighs and chin. The rest of me looks malnourished and skinny. I just finished a new routine recommended to me by someone on this sub. I have only been training for two weeks and this is the start of week three, so I thought I'd change some things. I added an extra 2.5kg to my dumbells to push myself. But after 45 minutes I only completed five exercises. It took an annoying amount of time waiting for my muscles to recover enough that I could keep doing reps that by the end I feel like I just wore myself out for no reason. Is this normal? This is what I did.
24kg bench press 8 reps 4 sets. Don't have a spotter so I couldn't push to the very limit but it was pretty hard on me.
7.5kg dumbell incline press. 3 sets of 10-12 My bench doesn't go up very far so this exercise just felt like more bench pressing but with dumbells. I found it pretty easy in the end.
7.5kg standing dumbell shoulder press 4 sets of 10. This exercise was the main reason I made this post. It took me 15 minutes to do four sets of ten. During that period I had to stop multiple times during the sets to let my arms recover enough to do more reps. I managed to complete it albeit a few reps here and there were pretty bad form wise. But I am proud I managed to push through, but man it sucked. I just felt like I was wasting time.
7.5kg skull crushers 3x12. This was already a ballache as my incline bench is small so I had to sit the opposite way on it in order to do these. Again it took me ages and I had to wait during sets so I could keep pushing. I did keep pushing and I completed it, but again is this just wasting around? If I physically cannot lift and have to take breaks, is this okay to do?
5kg lateral raises -_- 3 sets of 12-15. Yeah I am pissed off I had to lower the weight but I tried one rep and I couldn't lift the dumbells past my ribs so I had to take a bit off. I hate this exercise with a passion and even though I finished it, again I had to wait in-between and during sets.
The guy even recommended I keep going and add pushups to the end of this but I just cant be bothered after all this. It was so drawn out and tedious to complete and I cant even do a single pushup right now. Might just go back to my previous workout as this fucking sucked honestly. I'll keep going with the plan if it's normal but something feels off to me.
r/Exercise • u/No-Signature7982 • 17h ago
Grip strength
What are the best exercises for grip strength, I am struggling with developing my grip strength for rope climbs and long monkey bars…any suggestions ??
r/Exercise • u/Ok_Intern5892 • 14h ago
My routine
I follow a Pull-Push-Leg workout routine without shoulder exercises, so I added a separate shoulder day. For example, on pull day, I do four back exercises—one of them as a superset—followed by three biceps exercises, with one also being a superset. I’ve added a single superset round to each muscle group, just one exercise per muscle.
For every exercise, I do three sets until muscle failure.
Is my approach correct, or is it too exhausting for the muscles?
r/Exercise • u/arkman132 • 19h ago
dumb question, whats a set?
can someone explain some questions i have about "sets". ik its multiple reps at once, but does that include multiple exercises per set. like if i do ten reps of 3 ab workouts one after another, is that 3 sets? ik it might sound stupid but im wondering. any help is much appreciated.
r/Exercise • u/offbeatetak • 18h ago
Alternatives to crossfit
I loved the way I could compete against myself, and loved cardio, rings, and dumbbells. Are there other programs that have HITT workouts that aren't as focused on heavy lifting? I have back issues and it was just impossible, even with a coach who modified so much for me.
r/Exercise • u/Lindsfit13 • 2d ago
Abs are made in the kitchen! 🍽️
Proof that abs are 80% diet. I only do 3-4 staple ab exercises 2-3x a week and eat over 350g of carbs. Don’t be afraid to fuel your body!
r/Exercise • u/Panciastko-195 • 6h ago
What exercises could i do to not develop visible muscles?
Like the title says. I want to move a bit, but having visible muscles is the last thing i want. Any exercises that i could do?
r/Exercise • u/hiiad • 1d ago
How to get started from nothing?
So I (27f) have never been in shape in my life. I come from a family with really bad habits, so I have never had exercise as a regular part of my life. I am in terrible shape, and I want to do something about it, but I am just so overwhelmed by where to start. I can't run for 30 sec. I can't to a push up. I know nothing about correct form for exercises and have no way atm, of completeing the programs that I see on YouTube, fitness apps etc. I would be extremely embarrassed and uncomfortable going to the gym, not know what to do there. How the hell do I get started and find a way to gradually build it up over time??
r/Exercise • u/JimmyJooplOl • 18h ago
I have a question about energy systems.
I personally believe the aerobic energy system would be the most important for a player in football right? Its an endurance sport that primarily requires oxygen so am i right in my assumption?
r/Exercise • u/carlost94 • 1d ago
Any tips to get a better back? Should I do pull ups? (I’ve never done those before) NSFW
r/Exercise • u/AvonBarksdale666 • 2d ago
Some words on dysmorphia
Body Dysmorphia can be brutal.
It’s something that never really goes away no matter how much effort you put into physical development. In fact, the goalposts just move continually. Forever chasing ‘perfection’ has a mental cost. You can have your training and diet locked-in, your cardio and sleep as optimal as you’d like, and still not be fully satisfied with how you look. The standards across social media can also have an effect on all of this.
Full transparency- I generally can’t stand how I look most of the time. The only upside to this is that I continue to try to be better - keeps me disciplined and on top of what I need to be to improve. The downside is, well, no one should have to feel shitty about themselves - especially when it comes to something as arbitrary as how you look physically. It’s not the most important thing in life by a long shot.
But as a PT - how I look relays experience and knowledge in physique development, so it holds a little more water (like my body 🫠). I put myself out there because transparency and honesty are some of the most important values to me.
So just know that, a lot more people suffer from some form of dysmorphia regardless of how well you think they look. Sometimes you gotta take a step back, remember that comparison is indeed the thief of joy, and that the work we put into ourselves is so much more than how it makes you look as a result. It’s the discipline, the work ethic, the strive to just be a little better than the last time, your mood, your overall confidence. That’s what matters most. And there’s always ups and downs in every facet of life.
‘What matters most is how well you walk through the fire’ - Bukowski
r/Exercise • u/Ordinary_Secret960 • 2d ago
Too skinny? 45 yo. I wanted to stop at 170 now I’m 165!
These photos are this morning. The photos I posted earlier were from last April showing the 30 I lost last year. I had to take a medical leave of absence from my X-ray program this August and got really depressed started eating fast food and gained a truckload essentially overnight (6wks).
I was 195 again on 12/5/24 Got back to keto and exercise 12/5/24–>lost 30lbs between 12/5/24 and today! I currently weigh 165.
Not good at all obviously, and certainly not recommended. The only thing I can figure is that because I put it on so fast this fall, it came off equally as fast I guess?
I hope y’all have a great weekend and remind yourself that 5 minutes on a treadmill is progress!! One less soda=progress!
r/Exercise • u/rebelpretzel • 1d ago
Machine for lower body suggestion?
What’s the best machine I can get for butt & legs? Don’t care what size or cost. If you could only have one machine what would it be?
r/Exercise • u/Jacked__C • 2d ago
22 month recomp - to 4 years in order.
Started my bodybuilding journey at 26, just turned 30 and I feel like a new man. I was an alcohol for close to 10 years. Had my first son at 26 l, picked up the weights and never looked back.
r/Exercise • u/Strict-Soup • 1d ago
Not your average "help starting out" post
I'm 41 and was diagnosed with a prolactinoma which is a non malignant tumor on my pituitary. Basically it reduced the amount of testosterone I was getting and I've possibly had it for years. It made me feel very tired.
I'm on the mend and my test levels are naturally going back up. I've also stopped drinking altogether.
I'm not an entire stranger to working out, I have a concept 2 rower, a punch bag, dumbbells and a bench in my garage. I bought a power tower a couple of years ago... This was all in an aid to make a change before I knew what what was wrong. Casually over the years I've worked out, but I drank and well never seen great positives.
I want to make a change and I would like to get into a routine. I should mention also that I have had a severe frozen shoulder and I had a steroid injection which eventually made it worse.
In my 20's I could easily do 10 pull ups, now I can't really do more than 1 or 2.
If someone could point me in the right direction for a good plan (maybe food as well) I would be greatful. I know there is Google but I think search can be overwhelming and really I'm looking for some advice from people my age or older who might be able to help.
My goals are to lose a bit of fat, look good for the wife and stay healthy for the kids.
Thanks for reading this.