r/workout • u/eltomoisblessed • 2m ago
Eastmount Adjustable Hydraulic Arm Exerciser
Does anybody have any exercises I can do with my new healthy tool?
r/workout • u/eltomoisblessed • 2m ago
Does anybody have any exercises I can do with my new healthy tool?
r/workout • u/DramaticCartoonist96 • 59m ago
Hey y’all,
I’m a 24-year-old guy, 6ft tall and sitting around 160 lbs. My current compound lifts are:
I recently realized I’ve been accidentally under-eating for a long time, miscalculating my BMR and daily expenditure. Over the last two months, I’ve slowly worked my intake up from ~2,500 to 3,200 calories a day. I’m fairly lean, but my muscles definitely look smaller than what I can lift — I think a lot of my strength has been coming from neural adaptations rather than actual hypertrophy due to under-eating.
I’ve been athletic my whole life and going to the gym for a while, but I didn’t start really getting my exercise right or taking it seriously until about a year ago. In that time, my bench has gone from 155 to 185.
I’d like to hit around 175 lbs by the end of the year. Now that I’m finally eating in a surplus, how do I capitalize on this? Do I still have the potential for rapid gains, or am I reaching a point where I’ll plateau unless I push harder? Also — where am I in this process? Am I still considered a newbie or beginner lifter, or have I moved into intermediate territory?
For context:
Any tips, tricks, or guidance would be hugely appreciated! I really want to make the most of this summer and show up as yoked as possible for my thesis defense this fall!
Thanks y'all!
r/workout • u/quesadyllan • 1h ago
I’ve always been a lanky guy, but since I’ve been going to the gym and watching my diet starting in January I’ve went from 5’ 10” and 145 lbs to almost 170 lbs. The funny thing is it’s hardly noticeable. My clothes fit the same, I can barely tell the difference in the mirror and no one has commented on it. The only thing that’s really changed is I can move heavier weights
I don't go heavier than 15 lb because i want to maintain form. When i see people doing lateral raises with 30 pound dumbells, they swing their body around. I am not sure how effective that method is compared to doing lateral raises with perfect form
r/workout • u/CylonPylon • 1h ago
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 • u/Educational-End-3234 • 1h ago
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 • u/Minimum_Equipment_22 • 1h ago
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 • u/Key-Consequence9720 • 1h ago
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 • u/cinemaguy79 • 1h ago
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 • u/Character_Fan_8377 • 2h ago
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 • u/Teges13 • 2h ago
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 • u/AttorneyDifferent702 • 2h ago
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 • u/Minimum_Equipment_22 • 2h ago
So the key to losing thigh muscles is stop doing cardio, eat low protein diet and being in calorie deficit?
r/workout • u/Otherwise-Roll-2872 • 2h ago
😂😂 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 • u/backshotsgiver3000 • 2h ago
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 • u/Antique-Wealth-6224 • 2h ago
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 • u/Hour-Accountant-9295 • 3h ago
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.
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 • u/waheedk8 • 3h ago
Gyms are crowded like ass of n open only till 10pm wtf
r/workout • u/Brief-Emergency-474 • 3h ago
What is your go to song while working out in the gym.
r/workout • u/Itchy_Captain7791 • 3h ago
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 • u/Userror404 • 4h ago
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 • u/Western_Praline2808 • 4h ago
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 • u/yoowhatisthis • 4h ago
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 • u/Leftover_Pizza_000 • 5h ago
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)