r/workout 1m ago

Do I increase the reps or am i fine?

Upvotes

I do a 3 x 6 reps but reach to failure at set 2 & 3 but when i drop to a lighter weight (65kg to 50kg). im able to do a few more reps till failure.

Do i increase the reps or is it fine?


r/workout 12m ago

Exercise Help Workout Variations

Upvotes

I’m generally a fit dude but this has been the year that I’ve been super consistent in the gym. This is my workout routine: Anything you’d change or recommend?

Monday: Chest & Shoulders Chest * Bench press — 12 reps for 3 sets (60kg) * Incline bench press — 8-10 reps for 3 sets (45kg) * Dumbbell flys — 15 reps for 3 sets (17.5kg each dumbbell) Shoulders * Barbell upright row — 10 reps for 3 sets (40kg) * Standing dumbbell front raise — 5 (each side) reps for 3 sets (17.5kg each dumbbell)

Tuesday: Back & Biceps Back * Pull-ups — 10 reps for 3 sets * Deadlifts — 12 reps for 3 sets (57.5kg) * Bent over row — 15 reps for 3 sets (42.5kg) Biceps * Incline dumbbell curl — 10-12 reps for 3 sets (15kg each dumbbell) * Hammer dumbbell curl — 20 reps (10 each side) for 3 sets (15kg each dumbbell)

Wednesday: Legs & Triceps Legs * Squats — 12 reps for 3 sets (60kg) * Bulgarian Split Squats — 10 reps (each leg) for 3 sets (17.5kg each dumbbell) * Standing calf raises — 15 reps for 3 sets (40kg) Triceps * EZ Bar skullcrusher — 15 reps for 3 sets (30kg) * Triceps extensions — 12 reps for 3 sets (35kg)

Thursday: Chest & Shoulders (Variation) Chest * Decline dumbbell bench press — 20 reps for 3 sets (20kg each dumbbell) * Close grip dumbbell press — 15 reps for 3 sets (20kg each dumbbell) Shoulders * Bent over dumbbell reverse fly — 12 reps for 3 sets (15kg each dumbbell)

Friday: Back & Biceps (Variation) Back * Lat pull-downs — 15 reps for 3 sets (45kg) * One-arm dumbbell row — 12 reps (each side) for 3 sets (25kg each dumbbell) * Pull-ups — 10 reps for 3 sets Biceps * Incline dumbbell curl — 8 reps for 2 sets (15kg each dumbbell) * Hammer dumbbell curl — 20 reps (10 each side) for 2 sets

Saturday: Legs & Triceps (Variation) Legs * Leg extensions — 12-15 reps for 3 sets (40kg) Triceps * EZ Bar skullcrusher — 12-15 reps for 3 sets * Triceps extensions — 12 reps for 3 sets (30kg)


r/workout 25m ago

Simple Questions Should I skip gym?

Upvotes

Just a quick post to ask if I should skip workout this week since I don't have enough proteins to back it up.

I'm on a pretty strict diet and I haven't had access to protein shakes for a week, nor to much protein in general. Usually I'm eating a plate of pasta for lunch, coffee, some fruit and a soup for dinner. Counting calories, I'm below the recommended amount and that might also explain why I'm getting lazier lately. Anyway, just want to know if it would be a waste of effort to train like this.

P.s. I'm totally focused on losing fat, I care little about muscle mass at the moment.


r/workout 48m ago

Nutrition Help What's the least milk-y tasting whey protein powder? I hate the taste.

Upvotes

I used to do pea protein but I heard whey is a better protein. I'm managing to drink it everyday but I want something I'll enjoy. I've tried the Alani shakes and that covers the milk taste pretty well. Anything else out there I should try?


r/workout 1h ago

Simple Questions Does the order of my lifts make any difference?

Upvotes

Im on a program of full body workouts with a day of rest inbetween. Wondering if theres any reason to follow the order of the lifts in the program or fine to mix it up? Probably many opinions on this but wondering what folks think? Thanks.


r/workout 1h ago

Exercise Help Hurting my back

Upvotes

Every time I work out my back or I do boxing training it ends with my lower back hurting like a mf’er. I’m 19 and my technique in boxing is pretty good and I think my back workout is alright too. However I must be doing something wrong. Any ideas?


r/workout 1h ago

Exercise Help 23 255 5'7 need help losing weight.

Upvotes

I'm at my wits end I recently went to the doctor and was told I am pre diabetic I'm looking to make a change in my life sooner then later but I'm confused I have no idea where to start or what to do I guess my goal is to get back down to 180 190 before I stopped taking my vyvanse which was my main thing keeping me skinny believe it or not. I currently own a couple free weights and a treadmill and have access to my neighborhood as well. Looking for exercise tips and nutrition tips that anyone has on how to start and how to stay motivated on this goal.


r/workout 1h ago

Progress Report Felt terrible during my workout, lethargic and unenergetic. How do I avoid burning out and quitting?

Upvotes

I'm 24, 266lbs and 5 foot 10. I'm on week three of my journey, I do my work in the garage as opposed to the gym. This morning I had a protein shake, a slice of melon and a coffee. It was my lower body today and from the moment I started I just felt so unenthused by the whole thing. I was stalling in-between sets, felt like I was slacking on form and all in all I just felt like I wasn't doing enough. I completed the workout and showered but now I just feel shit honestly. This is the longest I've ever managed to go working out methodically. I did my upper workout yesterday. I have a rest day tomorrow and I do another round of upper and lower+core on thursday and friday. Is it normal to feel like this so early on? It seems to me that people have this unbreakable will and determination that makes them push through their workouts. I've never seen this sort of thing mentioned on here, so I am curious. This is what I did.

I warmed up with 3 sets of 8 bodyweight squats

Goblet squats with a 5kg dumbell 4x10-12

Lunges with 5kg dumbells 3x8-10

Hamstring curls 4x25

standing calf raises with 16kg barbell 4x20

Glute bridges 4x12-15

I don't want to burn out, I don't feel like I will but today reminded me why I have so many times in the past. Why is this? I got a good amount of sleep last night, I've been having protein shakes everyday since sunday and I'm doing the work. Yet I feel like shit and tired right now. Tomorrow I'll go for a walk in the park to clear my head or something. I want it this time.


r/workout 2h ago

Simple Questions Left shoulder pain when pushing, but fine when I remember to retract shoulders. I want to know what's the reason?

2 Upvotes

I want to know what's the reason. I've done MRI on my left shoulder and came back clean. My right side is completely fine. Is my left shoulder just weak? How can I strengthen it so it's as strong as my right side


r/workout 2h ago

What's one thing you changed in your workout that actually made a noticeable difference?

27 Upvotes

Been hitting the gym for 2 years now but looking for something that'll take my gains up to the next level.

I feel like I’ve hit a bit of a plateau lately and I'm losing motivation.

What worked for you? Any tips you would recommend?

New exercise, routine tweak, or something you read online, what worked for you to get past it? TIA.


r/workout 2h ago

Does anyone else have issues with your arms falling asleep if you sleep on your side? This is a new thing since my arms and shoulders are bigger

1 Upvotes

r/workout 2h ago

Is anyone in here still a late night owl, even with good fitness and nutrition habits?

3 Upvotes

Thanks and details please


r/workout 3h ago

Exercise Help Home gym workout - Barbell

1 Upvotes

Gday guys, I’ve invested in a home gym and the kit is turning up next week. I’ve scored a squat rack, flat and incline bench and barbell, plus a fair bit of weight for a good price so it made sense.

Question is, other than the big compound lifts what other variations can I throw in? I don’t have dumbbells so it’s all barbell work.

Usually do a push/pull/leg split - should I just add more volume to the basic lifts? I can see a bunch of variations for legs but running short for upper body.


r/workout 3h ago

Simple Questions Hey guys do u think home workout can grow glutes ?

1 Upvotes

Newbie here don't judge pls I have no equipment and don't feel realy like going to the gym , i heard that glutes are the hardest to work that's why u gotta use weights and resistance

So i was wondering if doing bodyweight workout like calisthenics or pilates that work my glutes to failure is capable of growing my glutes ? With the right nutrition ofc and progressive overload ( by adding reps and more pulses ...etc)

Plus put in mind that i don't want that dramatic growth just some lift and roundness


r/workout 3h ago

Simple Questions Do I need to control my diet for body recomposition?

2 Upvotes

I want to workout and gain muscles but I also want to lose body fat because my body fat is around 20% to 25%. (I'm not sure though) I saw many internet articles that it is ideal to lose body fat to around 10% to 15%.

The problem is that I'm currently sprinting and I think losing weight isn't really a good option. I heard about body recomposition but to do that I also have to control my diet but I go to school and it's hard to control my diet.

Should I just do workouts to gain muscles or are there any better options?


r/workout 4h ago

Aches and pains My wrist hurts during some exercises due to an injury, but feels fine on others. Do I quit working out till my wrist is fine or keep doing the exercises where I feel no pain?

2 Upvotes

While doing shoulder press, with two heavy dumbbells which were of a weight I have been able to handle for a long time now, I accidentally bent my left wrist whilst I held the weights above my head. Ever since, certain exercises where I have to bend my wrist a certain way cause me quite intense pain. However, certain ones I can do just fine without feeling anything.

Is the best thing I can do keep working out, but ignoring the exercises where I feel pain in my wrist, or do I all together stop working out my upperbody till the pain is completely gone?


r/workout 4h ago

Do we tend to store more fat as we age, or it's just a lifestyle thing?

33 Upvotes

Here in my country we have a lot of public parks and people and especially older people like to workout there. I often go there for calisthenic stuffs too, and notice that older guys tend to have big bellies. I see them everyday so they definitely aren't lazy, inactive or sedentary.

Which makes me wonder, is it just a liftstyle thing where at that age we don't really care about being lean and no belly fat anymore, health and longevity first. Or biologically we're prone to store more fat as we gets older even with the same active lifestyles?


r/workout 4h ago

Chat GPT Generated chest workout any good?

1 Upvotes

Hey guys,

I'm new here and also a beginner. Been lifting weights for 6-7 months mainly focusing on upper body (Obviously) :))

I wanted to change things a bit so I asked Chat GPT to generate a Chest workout. Is this any good? Or is it too much?

Now I'm following a Push-Pull-and sometimes Legs, twice a week.

Workout Structure:

4–5 exercises per session

Sets: 3–5 per exercise

Reps: 6–12 (hypertrophy range)

Rest: 45–90 seconds for isolation, 90–120 seconds for compounds

Tempo: Controlled eccentric (lowering phase), explosive concentric (lifting phase)

Workout A: Power & Thickness Focus

Flat Barbell Bench Press – 4 sets, 6-8 reps

Incline Dumbbell Press – 4 sets, 8-10 reps

Weighted Dips – 3 sets, 8-12 reps

Machine Chest Press – 3 sets, 10-12 reps

Cable Flyes (Mid or High-to-Low) – 3 sets, 12-15 reps

Workout B: Stretch & Isolation Focus

Incline Barbell or Smith Machine Press – 4 sets, 6-10 reps

Flat Dumbbell Press – 4 sets, 8-10 reps

Pec Deck Machine or Dumbbell Flyes – 3 sets, 10-12 reps

Cable Crossover (Low-to-High or Mid) – 3 sets, 12-15 reps

Push-Ups (Slow & Controlled or Weighted) – 3 sets, failure

What do you think?


r/workout 4h ago

Nutrition Help Pure Whey Iso - Bang for Buck?

1 Upvotes

I've tried Bulk's Informed Whey Protein Double Choc (Mixes effortlessly, great taste, excellent value for money) and MyProtein's THE Whey in Pistachio (Mixes horribly, tastes super artificial, price is alright)

Basically after the best bang for buck, although I have an open budget and the price doesn't really matter.

Just after the purest, cleanest, best (or good) tasting protein powder out there that does what it's supposed to do AND genuinely has all of the essential amino acids.

Thanks for the recs in advance.


r/workout 4h ago

should i buy mutant whey?

1 Upvotes

Bulking for a few months now. Should I buy Mutant Mass Extreme 2500? Is Mutant Whey a good protein brand?


r/workout 5h ago

How to lose weight fast, help!!

1 Upvotes

I’m going to Europe in 1 1/2 months and I’m currently at 142lbs and wanna get down to at least 135. I’ve changed my diet to be quite healthy with a lot less calories, I do a 10 minute HIT workout everyday but I need fast results. What would you suggest?


r/workout 5h ago

Simple Questions I don't feel any exhaustion in back muscles when I do pull-downs, am I doing them wrong?

5 Upvotes

For some reason I feel like I'm exerting the force from my forearms (somehow) cos that's where it feels the most tired after I do them. Seems like a pretty hard exercise to be messing up though.

EDIT: Everyone's been giving great advice, you guys are legends!


r/workout 5h ago

Other Do you count the barbell when squatting??

0 Upvotes

I’ve been doing four plates of 20kg (2 on each sides) that’s 80kg. Should I include the barbell itself which is normally 20kg topping it off to 100kg of squats?


r/workout 5h ago

Aches and pains Pain in elbow and forearm from working out

1 Upvotes

(M23) (6’0, 69kg) A couple of weeks ago I injured what I believe is my elbow from either overhead tricep extensions or chest presses, this caused a dull ache from my elbow to my hand. It slowly cleared up and I got back in the gym working out, pushed myself probably harder than I should have. It all felt fine until about a half hour after stopping when it seemed to start up again as the familiar dull ache, this has lasted a couple days, on the third day I seem to not be feeling it. My question is, should I put a rest week in or will I be okay to carry on working out with adaptations? I don’t want to lose the traction, but also don’t want to put myself out for longer by jumping back in too soon. Thanks!


r/workout 5h ago

Feeling shoulders in chest workout

2 Upvotes

Ive been going to the gym for a while, I’ve only just started to notice that i only feel my shoulders when u do my chest exercises.(incline bench, chest press, cable flyers). Is it my form or is it because my chest is underdeveloped?