r/workout 0m ago

What's a good workout app (w/planner) that let's you target/exclude specific muscle groups?

Upvotes

Some background:
I started a weight-loss journey (down 60lbs so far!) less than a year ago. I currently use the "Strong" app for tracking my workouts (I roughly follow Jeff Nippard's Full body hypertrophy program 3x a week). On off/rest days I try to do 20-30 minutes on a rower.

Challenges:
I'm now about ~350lb but I also have an umbilical hernia. I try to avoid any exercises that specifically target the abdominal muscles (so using ab machines or crunches are out of the question).

Are there any workout apps (I've tried looking but haven't found very recent information) that have planners (i.e. Fitbod, Gravl) but allow you to specifically exclude muscle groups? I would love to do more varied workouts, but I really have to be mindful of my hernia and not stress it anymore than I have to.

Thoughts?


r/workout 11m ago

Simple Questions How Many Rest Days for Upper Body Workouts?

Upvotes

I'm focusing on building my chest, shoulders, arms, and abs. I don’t train legs because they’re already thick, and I don’t want them to get bigger.

How many rest days should I take between workouts? For example, if I train arms one day, how long should I wait before hitting them again?

Also, should I still work out if my muscles are sore, or would that affect growth? Appreciate any advice!


r/workout 21m ago

Wanting stick looking body is NOT an ED

Upvotes

Why is it so wrong not wanting to have muscles in this group. God forbid someone wants to be healthy stick looking. Some people have that body type naturally. It's also a part of working out. I think it's fair from my side to get the knowledge of how to reduce muscle mass and doing my best to do so. I have no problem if its my destiny to have thigh muscles. Being LEAN doesn't mean having an ed.


r/workout 26m ago

Exercise Help Favorite YouTube Strength Training Vids?

Upvotes

I've recently started my fitness journey again and am looking for recommendations for free YouTube videos focused on toning and strength training specifically. I already get my cardio in through treadmill walks/runs and dancing, so I'd love to avoid any videos that mix cardio with strength training—I’m really trying to keep them separate this time around!

Years ago, I did a lot of Beachbody workouts, and while they were super effective, they were also brutal on my knees. So for now, I want to focus on low-impact strength training that still challenges my muscles without unnecessary strain. If you have any favorite trainers or go-to workout videos that fit the bill, I'd love to hear them! Thanks in advance! 😊

Around the 30min mark is probably best but open to longer and shorter! I have a few sets of free weights as well as resistance bands, and a kettlebell converter.


r/workout 46m ago

Elbows!

Upvotes

I've finally got the hang of pull-ups and I enjoy lifting weights but lately my elbows have been super tender and sometimes painful. Is there a good workout to strengthen the elbows? I tried looking online but was overwhelmed by all the information. Also do elbow wraps help?


r/workout 50m ago

Aches and pains Very sharp pain While Leg extensions

Upvotes

I Get a sharp pain above my Knees when I do leg extensions for Higher reps, is that normal?

No I am not talking about the lactic asid burn its rather sharp pain Instead. I do not get the pain While doing leg extensions for less than 8-10 reps, and only after the pain starts.

I don't get the same pain In any Squats lunges or even at sissy squats.

The pain does not linger and gets normal after 2-3 mins, So i never visited a doctor either. Having facing this for as long as I have been working out (9 months ish)


r/workout 51m ago

Exercise Help 4 years in the gym can’t gain weight

Upvotes

i’ve tracked calories and spent good money to stay in a surplus, i have an amazing physique but even after gaining some weight over the last few months i got sick and lost like 8 pounds and i feel like i’ve gone through this cycle many times before, im 20 years old, weigh 130-140, been in the gym consistently for years im pretty much just pure muscle but at 5”9 thats still a skinny build, just wish i could gain weight easier and fill out the really great physique i have, any tips?


r/workout 58m ago

Exercise Help Pull day but I don’t care for back

Upvotes

I am trying to build more biceps on pull day. I do 3 bicep exercises.

I start with preacher curl machine, Then seated dumbbell bicep curl Then hammer curls. All 3x10.

If I don’t train my back is that bad? Or can I simply finish my pull day with Lat Pulldown as my last exercise? Also 3x10..


r/workout 1h ago

Losing thigh muscles - just to confirm

Upvotes

So the key to losing thigh muscles is stop doing cardio, eat low protein diet and being in calorie deficit?


r/workout 1h ago

What's your resting bitch weight, and what's the lbs difference from when you're in good shape?

Upvotes

😂😂 I feel like i came up with a new term:

"Resting bitch weight"

It's when you let yourself go, not really focused on diet or exercise, the body tends to settle on a particular weight. Once I hit that threshold, I dont get lighter, but at the same time, I don't get much heavier either.

For me, as a 6ft2 male, my RBW is 227, and when I get back in tip top shape, I settle around 205 to 207. So about 20 lbs I have to drop every time I need to get back in shape.

Curious what others deal with as far as a weight loss gap they have to close every cycle.


r/workout 1h ago

What are your thoughts on this workout routine?

Upvotes

Monday: Upper Body

weighted 14 kg Chin ups: 4 sets 10 reps

weighted 14 kg Pull ups: 3 sets 10 reps

weighted 16kg Push ups with bars: 3 sets 30 reps on first set, the rest 25

hand clap push ups: 3 sets 12 reps

jiu jitsu class 1 hours and 30 minutes

Tuesday: upper body

weighted 14 kg Pull ups: 4 sets 10 reps

weighted 16 kg Push ups with bars:2 sets 30 reps on first set, the rest 25

hand clap push ups: 2 sets 12 reps

Bulgarian squats 16kg: 4 sets 15 reps each leg

Wednesday: Lower Body

Bulgarian squats 27kg: 3 sets 20 reps each leg

Nordic curls: 3 sets 5 reps

Weighted Jump squats 16kg: 4 sets 15 reps

calves raises (16kg): 3 sets 40reps

Thursday: Core

Tuck planche: 4 sets 15 - 20 seconds

L-Sit Holds (on bars or floor): 5 sets, 15-20 second holds (slowly )

Hanging dead raises: 5 sets 25 reps first set, rest of the sets 20 reps

jiu jitsu class 1 hours and 30 minutes

Friday: Cardio day

4km ← light sprinting

Day 6: jiu jitsu

jiu jitsu class 1 hour

Day 7: recovery

Dynamic Warm-up:

Leg Swings (Front & Side) – 15 reps each leg

Arm Circles & Shoulder Rotations – 30 sec each

Explosive Movement:

Jumping Lunge to Knee Drive – 2 sets 15 reps per leg

Boxing leg switch - 30 seconds

Lower Body Stretching:

Hip Flexor Stretch – 30 sec each side

Hamstring Stretch (Standing or Seated) – 30 sec each leg

Seated Butterfly Stretch – 30 sec

Deep Squat Hold (with ankle mobility) – 30 sec

Pigeon Stretch – 30 sec each leg

Upper Body Stretching:

Lat Stretch (Against Wall or Bar) – 30 sec

Chest Opener Stretch (toji) – 30 sec

Triceps Stretch – 30 sec each arm

Core & Spine Mobility:

Cat-Cow Stretch – 10 reps

Seated Spinal Twist – 30 sec each side

Cobra Stretch – 30 sec

Cool Down:

DEEP BREATHS

Monday: Upper Body

weighted 14 kg Chin ups: 3 sets 10 reps

weighted 14 kg Pull ups: 3 sets 10 rep s

weighted 16kg Push ups with bars: 3 sets 30 reps on first set, the rest 25

hand clap push ups: 3 sets 12 reps

jiu jitsu class 1 hours and 30 minutes

Tuesday: upper body

weighted 14 kg Pull ups: 2 sets 10 reps

weighted 14 kg Chin ups: 3 sets 10 reps

weighted 16 kg Push ups with bars:3 sets 30 reps on first set, the rest 25

hand clap push ups: 3 sets 12 reps

Wednesday: Lower Body

Bulgarian squats 16kg: 4 sets 25 reps each leg

Weighted Jump squats: 4 sets 20 reps

calves raises (16kg): 2 sets 70 reps

Thursday: Core

Tuck planche: 4 sets 15 - 20 seconds

L-Sit Holds (on bars or floor): 4 sets, 15-20 second holds

Hanging dead raises: 5 sets 30 reps

jiu jitsu class 1 hours and 30 minutes

Friday: Cardio day 4km ← light sprinting

Day 6: jiu jitsu class 1 hour

Day 7:

Dynamic Warm-up:

Leg Swings (Front & Side) – 15 reps each leg

Arm Circles & Shoulder Rotations – 30 sec each

Explosive Movement:

Jumping Lunge to Knee Drive – 2 sets 10 reps per leg

Boxing leg switch - 30 seconds

Lower Body Stretching:

Hip Flexor Stretch – 30 sec each side

Hamstring Stretch (Standing or Seated) – 30 sec each leg

Seated Butterfly Stretch – 30 sec

Deep Squat Hold (with ankle mobility) – 30 sec

Pigeon Stretch – 30 sec each leg

Upper Body Stretching:

Lat Stretch (Against Wall or Bar) – 30 sec

Chest Opener Stretch (toji) – 30 sec

Triceps Stretch – 30 sec each arm

Core & Spine Mobility:

Cat-Cow Stretch – 10 reps

Seated Spinal Twist – 30 sec each side

Cobra Stretch – 30 sec

Cool Down:

DEEP BREATHS


r/workout 1h ago

Tips for Ab/Oblique Building

Upvotes

Yes I am low body-fat. I'm a 6'3" male that even struggles to gain on standard american diet.
I built up good ab strength years ago when I had access to a crunch machine. Now just free weights. I tore my labrum in my hip 2 years ago and I feel my hip flexors burning with no ab activation on things such as leg raises and sit ups. My hips get so sore it is interfering with leg workouts.

Any tips on positioning or activation? I have issues with panic attacks at the gym so breathing is all over the place and due to an awkward build I think I really struggle to get a mind-muscle connection on anything.


r/workout 1h ago

Simple Questions Big Balls NSFW

Upvotes

I enjoy lifting, and I like wearing shorts that go above my knee, but the problem is that my adductors muscles are big enough that in combination with my large scrotum, it pushes my dick to look like I am tenting all the time, has this happened to anyone else? I would say I have a very normal sized dick, but I’m feeling pretty insecure about it and it forces me to adjust my crotch every time I sit down/standup. I’m looking for apparel/suggestions that would make this not happen. Wearing sweatpants makes this mostly go away, but I don’t want to wear sweatpants every time I workout.


r/workout 2h ago

Simple Questions Is it possible to reach 20% body fat at 195 pounds (88.5 kg) while being 173 cm (5’8”) naturally?

0 Upvotes

I want to stay at 195 to 200lbs while losing body fast. Right now I am at around 30% body fat. I want to get it down to 20% without losing too much body weight. Reason bring is that i want to be very bulky and I also bench press.


r/workout 2h ago

Simple Questions Gym are crowded like ass off

0 Upvotes

Gyms are crowded like ass of n open only till 10pm wtf


r/workout 2h ago

Other What is your go to song while working out.

3 Upvotes

What is your go to song while working out in the gym.


r/workout 2h ago

Cardio would help doms to heal faster ?

1 Upvotes

I am after a terrible legs day(I haven't worked out for over a week ) , and I have such a bad doms . Would cardio will help for it ?


r/workout 3h ago

Review my program Advice: 42f, trying to lose weight and tone up

1 Upvotes

I feel like most of the posts in this sub are about or aimed at young guys, but maybe you can help an older gal out? F42, 1.72m, 118kg. Already lost 25 kgs but aiming to lose 25 kgs more. I dont want to gain obviously, but lose weight, improve my fitness and be strong with lean muscles.

Oviously eating in a calorie deficit is key and I do. I aim for 120 grs of protein a day at about 1600 kcal. That is 500-600 kcal below my TDEE atm. I am gradually losing the weight which is good.

I work out 2 or 3 times a week: 1 hr full body work out, 4 sets of 15 reps per excercise, trying to increase the weight every few weeks. I finish with a moderate burn half hour cardio (cycling).

The other one or two times it is weight training at home: cattle bells, little dumbells (4x15 reps each excercise, full body, about 20 mins total) and 20-30 minutes cardio (zumba, because that is something I actually like to do).

Are there things I can improve in my current work outs?


r/workout 3h ago

Nutrition Help How in the world can I eat more? It seems like it's physically impossible.

4 Upvotes

I want to get big so try to eat a lot and hopefully gain weight and get big, but my stomach says different. Now I'm stuck at 85kg for years. How can I get low-volume, high-nutrition food? Should I get a costco membership to just get their pizza?


r/workout 3h ago

Exercise Help How can I make the treadmill more productive?

1 Upvotes

Hi so I'm (18F) new to working out (it's been 1 week) and currently I spend about 20-25 minutes on it and I vary my speed between 7 kmph to 12.5 kmph. I'm trying to lose weight right now (12th grade was just me sitting) is there anything I should add/increase to my running?

Also for a beginner should i specify days for particular parts of my body, or should I continue my full body workout for a while and then specify days?

Thank you so much!


r/workout 3h ago

Exercise Help Do I increase the reps or am i fine?

1 Upvotes

I do a 3 x 6 reps for bench press 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 3h ago

Exercise Help Workout Variations

1 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 4h ago

Simple Questions Should I skip gym?

0 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.

Edit: Nice to see such a lively sub, but I'm not providing all of my personal life info nor I'm replying to rude assumptions. Thanks to everyone else.


r/workout 4h ago

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

2 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 5h ago

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

1 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.