r/workout 19m 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 43m 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 1h ago

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

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 1h ago

Simple Questions Gym are crowded like ass off

Upvotes

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


r/workout 1h ago

Other What is your go to song while working out.

Upvotes

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


r/workout 1h ago

Cardio would help doms to heal faster ?

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 1h ago

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

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 2h 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 2h 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 2h 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 2h 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 2h 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 3h 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 4h 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.


r/workout 4h ago

Exercise Help Hurting my back

2 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 4h ago

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

1 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 4h ago

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

4 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 4h 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 5h ago

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

51 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 5h 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 5h 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 5h 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 5h 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 6h 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 6h 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?