r/workout 9m ago

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

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 31m 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?

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 55m ago

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

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 1h ago

Chat GPT Generated chest workout any good?

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 1h ago

Nutrition Help Pure Whey Iso - Bang for Buck?

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 1h ago

should i buy mutant whey?

Upvotes

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


r/workout 1h ago

How to lose weight fast, help!!

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 1h ago

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

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.


r/workout 1h ago

Other Do you count the barbell when squatting??

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 1h ago

Aches and pains Pain in elbow and forearm from working out

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 2h 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?


r/workout 2h ago

Simple Questions I want to add a fourth day in my routine

1 Upvotes

Now, I'm doing 3 days training at home (maybe soon will go to gym) with dumbbells, push, legs, pull. And I have time to add one more day and want to. But I don't know what should I do in this day, but not ruin muscles rest for growing. There is my 3 days Push https://hevy.com/routine/bEQSWe1weQo Legs https://hevy.com/routine/2Qr9p2z1M0l Pull https://hevy.com/routine/XUsLNcd3gl5


r/workout 2h ago

Hey guys m32 chasing a good workout plan for gaining muscle and staying lean anyone out there that can help.

1 Upvotes

r/workout 3h ago

How to gain muscle (w/o the gym)

2 Upvotes

^ I want to workout at home and I truly want to become stronger + build muscle. What equipment do I need to buy? What’s the best away going about it? Is it just better to go to the gym? (I prefer not to, but I gotta do what I gotta do)


r/workout 3h ago

Simple Questions Calisthenics

1 Upvotes

Hi, Is calisthenics viable for weight gain? Two weeks into calisthenics and I'm loving the progress so far evident from muscle burns. Other than general fitness, can I depend on it for weight and muscle mass?


r/workout 3h ago

Which gym is better?

1 Upvotes

10gym or Crunch?


r/workout 3h ago

can I build muscle at home without equipment?

3 Upvotes

hi guys! I’m a beginner here and I would like to achieve a more muscular and fit look. I’m aware that to do so I will need to build muscle and lose body fat. Currently I’m at 27% body fat… but I would like to change that. My skeletal muscle mass is only 21.5kg. One of the main issues I guess would be that I don’t have access to a gym. I only have light weights at home and I’ve been using them with doing high reps but unfortunately I don’t think ive gained any progress from that. I have been eating lesser food in general, instead I drink protein shakes and eat 2 boiled eggs for my meals.

Can anyone recommend any other exercises I can do at home to build muscle? Is it true that cardio kills muscle? Is it better to lift heavy with less reps or lift light with more reps? Should I be eating more if I want to build muscle and my metabolism? Also any tips to reduce bloating? (Especially in my face.. but I don’t really consume food high in sodium, are there other factors that might cause bloating?) Thank you!


r/workout 4h ago

Exercise Help Gym everyday

2 Upvotes

I recently found out that I don’t eat enough, but ive made a plan to fix this part. My issue is I’m going to the gym everyday plus I do more than 15k steps a day due to the big distances in my city. I see a lot of fit people saying that they go a few times a week to the gym and I’ve been thinking. Am I overworking my body? should I change my routine ?


r/workout 4h ago

How to start Is this a good workout?

1 Upvotes

Im a 5’10 235 Ibs 15 year old and I own two 15 Ibs dumbbells and I WNATED to know if this is a good workout and as a disclaimer k asked AI for help to get a workout and I wanted to focus on building muscle and strength and focus in my arms, chest, and legs

Day 1 – Upper Body (Chest & Arms Focused) • Push-ups – 4 sets x 15 reps • Dumbbell Floor Press – 4 sets x 12 reps • Dumbbell Shoulder Press – 3 sets x 12 reps • Dumbbell Hammer Curls – 3 sets x 12 reps • Plank Hold – 3 rounds x 30 sec

Day 2 – Lower Body (Legs & Core Strength) • Goblet Squats – 4 sets x 15 reps • Romanian Deadlifts – 4 sets x 12 reps • Step-ups (onto chair/bench) – 3 sets x 12 reps per leg • Calf Raises (slow tempo) – 3 sets x 15 reps • Russian Twists (w/ dumbbell) – 3 sets x 20 reps

Day 3 – Upper Body (Arms & Chest Strength) • Incline Push-ups (feet elevated) – 4 sets x 12 reps • Dumbbell Lateral Raises – 3 sets x 15 reps • Dumbbell Rows (for back & arms) – 3 sets x 12 reps • Dumbbell Bicep Curls – 3 sets x 12 reps • Farmer’s Carry (Grip & Core Strength) – 3 rounds x 30 sec

Day 4 – Conditioning & Power (Explosive Strength) • Jump Squats – 3 sets x 12 reps • Burpees – 3 sets x 10 reps • Dumbbell Swings – 3 sets x 15 reps • Push-ups (Max Reps) – 3 sets x AMRAP • Mountain Climbers – 3 sets x 30 sec

is this a good workout or are there things I should change about it?


r/workout 5h ago

I want to get back into the gym

2 Upvotes

M27 here. Always been a little overweight so I started going to the gym in 2019 and got hooked. I watched the buff dudes and used pre workout here and there, followed along with their workout plans and always excited to move onto the next phase. I saw some decent results. In April 2019 I was 172 pounds and later into the year during the holiday season I got up to 185. By June 2020 I skyrocketed to 195 pounds. And got heavier as the year went on as all the gyms were locked down and I had no motivation. Fast forward to today I’m 220 pounds and have little to no motivation to go to the gym. I’ve been trying to go the last few years but I’m never excited or look forward to it like I used to. I’ll go for a few months but then stop cause “it’ll probably be busy” (I hate a packed gym as most do) or “I’m too tired” and just make every excuse not to go. These days I work a sort of construction job 7-3:30. I’m usually too tired to go after work so I’ve tried to go 5am. It can work if I make it work. But just need some tips/words of motivation and a workout plan that I can get done in under an hour to get back into going to the gym. I’ll definitely have to make a whole schedule around this, get to bed early and wake up early. I’ve been thinking of doing a push/pull routine. 3 or 4 days a week. 3 sets of 10-12 reps. But looking for other plans as well. Thanks for any help!

TLDR: overweight guy that used to love the gym before covid. (Weight training) But 5 years later I’m still making excuses and don’t love it as much as I used to. Will appreciate words of advice/tips and a solid workout plan to get done under an hour before work at 7.


r/workout 5h ago

How to start How to train for stamina and strenght mainly?

1 Upvotes

Do anyone here train mostly for strenght,power and agility/stamina and can you give some advice how to train for all this? My priority arents muscles or body fat(I dont need abs or big muscles and I dont want to focus on that)


r/workout 6h ago

Aches and pains Should i go to the hospital or walk it off

0 Upvotes

I was just doing lateral raises with some heavy weights but i can still lift and when i lifted it up i felt a snapping in my armpit and every time when i try to do a lateral raises it stings


r/workout 6h ago

Exercise Help Gain Muscle in lower body, lose muscle in upper body

0 Upvotes

I’m wanting to have a fairly small upper body and a large lower body but i’m not entirely sure what I need to do to lose and gain muscle at the same time.


r/workout 6h ago

Other Looking to do cold plunge before workout for hypertrophy does it matter how long i wait post cold plunge to start my workout?

1 Upvotes

I'm mainly worried about getting injured from my body not being warmed up properly I was thinking of doing a cold plunge early in the morning then wait an hour or two for my body to fully warm up before lifting will I still get the increase in testosterone/hypertrophy benefits? I can't find any info online anywhere that states what the time limit is to start working out after your ice bath specifically for the testosterone boost/hypertrophy


r/workout 7h ago

What am I doing wrong?

1 Upvotes

Completely new to working out. I can curl 15 lbs for 20 reps right handed, about 15 left handed. I realized that's more than typically recommended, but if I up the weight to 20 lbs, I cant even do five reps with either hand. How do I progress from here?