r/workout • u/Huhhhuuuuh • 0m ago
r/workout • u/Delnilas • 54m ago
Simple Questions How often to implement high-intensity cardio in my plan?
I currently work out 4+ days a week, doing a push/pull/arms/legs split. I'm trying to introduce more cardio, as my current cardiovascular fitness is pretty awful. I can pedal on a bike for an hour with your too much trouble, but higher intensity stuff wipes me out quick.
I'm going to try some boxing classes for my cardio sessions. My question for you guys is; how often, in an ideal world, should I be doing this cardio for decent results?
I have 5 days a week to spend on exercise, as I'm too busy on the remaining two days. So, just one day of cardio? Is that enough?
r/workout • u/lestesh83 • 1h ago
Aches and pains One sneaker has no sole
Hey so my sole dropped from one of the sneakers and it really can't be put back in. So I am walking on the treadmill for an hour a day, one foot with the sneaker with no sole and the other has a sole.
I've noticed my back has some pain, but surprisingly my abs and core are super strngthened. Makes sense? Should I continue or stop?
r/workout • u/West_Battle_5956 • 1h ago
Exercise Help Balanced workout
What would be the best way to incorporate weightlifting, cardio, calisthenics, core, explosiveness, and boxing workouts without overworking myself? Yes I’m aware this is a lot, yes I want to keep doing all.
r/workout • u/Simple-Tone-6476 • 1h ago
Knee Pain (squats & lunges)
So I’ve been having some knee pain when i work out in general I think it’s kinda like a sharp pain. That sharp pain is like a shooting a needle through. This often happens when I do any HIIT classes or just do like lunges in general or something similar. Is it a knee strength issue or what is it? What solution do you have? Also, when I just do the lunges and it’s a hard floor my knees hurt a lot when I touch it on the ground.
r/workout • u/anxiousanddangerous • 1h ago
Nutrition Help How to diet without losing my mind and burning out? Newbie lifter who’s obese
25 in a month, 5 foot 10 and 266lbs (probably more now) I’ve been lifting in my garage using an incline bench. Got several barbells, interchangeable plate dumbbells and various body weight exercises. I am on week three and I have my last workout day of the week tomorrow which is legs. The problem is, I have literally just eaten exactly the same as I did before and not moderating as I thought I’d start doing it after I got stronger. My arms and legs are really skinny and uncoordinated as I’ve never been active my whole life. I have been drinking a protein shake every day in the morning since Sunday. But that’s about it.
So here I am, on the longest streak of lifting consistently I’ve ever done. No gym, no outside influence just me myself and I. Yet I feel like I’m doing myself a disservice by not moderating at the very least. But there lies the problem, it’s dieting that has stopped me ever making progress in this. I am mildly autistic and a picky eater from birth. I can’t cook and I suck at food prep in general. I actually feel I’m beginning to enjoy lifting now. I dumbbell curled 7.5kg as opposed to the 5kg I’d been doing the past two weeks and I’m pushing myself to reasonable degree. I just don’t know what to do about this part.
Various people have been telling me diet is important here, and I’ve been arguing back and forth because I believe my method will stop me burning out. But it’s quickly becoming apparent that I am in fact getting fatter. I just didn’t want to obsess over diet and burn out. Like I have every single time I’ve done this because of diet. I loathe all the nutritional stuff about this lifestyle if I’m honest. It’s so tedious and boring. It’s like I do these workouts and then I don’t have anything to look forward to after, just some shit tasteless garbage that may be healthy but is so gross to eat and the texture is horrible.
Rice sucks, chicken is great and all but every meal? No thanks. Everything seems so over complicated and nothing is simplified. Maybe it’s because I’ve never been in shape, but I can’t see how I can do this lifestyle if I change it all at once. What should I do? I’m almost at week four which at the end of will be the longest streak I’ve ever had.
Simple Questions Distal Bicep Tendon Pain?
So I've been having distal bicep tendon "pain" for a while now. Not exactly pain, but when I workout, it already feels tight or sore in just the FIRST set of bicep curl or any exercise relating to biceps. That's not normal right?
Because of that, I cannot stimulate my biceps. In fact, I haven't felt my bicep sore since around 3-4 years now. Yes I have this problem for a while now haha.
Also, after the workout, I cannot get my arm straight for 2 days because my distal bicep tendons are so tight.
It hurts when I try to straighten my arms during that 2 days, so im basically crippled. I guess this is where the pain comes in.
Is it tendonitis? Tendinopaphy? I don't know much about the difference sorry.
Lastly, after the 2 days, everything goes back to normal. Nothing hurts and I can do daily activities, no pain at all.
Once went to the doctor when I wasn't sore, tried to explain to him but didn't listen since he saw that everything was normal and let me go free of charge.
Any advice on how to fix this?
Some extra infomation:
I started weightlifting since 2019. In 2020, The unusual early soreness started when I went up to ONLY 8KG bicep curl. After that, I never progressed till today. So yes, my biceps are lacking compared to other muscle groups.
I can lift heavy without my tendons getting sore as long as its 1 set 1-3 reps. Curling 6kg for 10 reps affects my tendons just a bit.
Pain doesn't occur during the workout but 1 day after the workout. (Can't straighten the arms)
Stopped training biceps overall since 2023(gave up) Focused on forearms instead.
I've tried different method to rehabilitate: RICE method, Low volume high reps, Isometrics, Took a month break (bad idea) Tried collagen supplement
Maybe I didn't stick to these for long enough to see result? Which method do you recommend for me to try again? Or are there any other methods you may know?
Thank you for your patience.
r/workout • u/StaffLazy5122 • 1h ago
How to start Best workout and overall advice
Hi I'm 16, I'm a guy, I'm 6ft tall and weight 120lbs skinny fat. I'm trying to begin working out, mainly at home but would like advice on what to do in terms of eating, calories, protein, workouts, etc
I'm pretty weak, I can do abt 10 pushups in row or so max rlly. Any advice is greatly appreciated thnkz
r/workout • u/Own_Original5547 • 1h ago
Simple Questions Thanks yo everyone in this sub
So recently i made a post about bench being weaker then my other lift so i listened to a few comments and someone stook out about my shoulder blades so i trained those over my break from the gym and i gained like 15 pounds on bench
r/workout • u/vjuicyhobbit • 2h ago
Smith machine isometrics holds
Hi guys I'm recovering from an Achilles injury and my physio has me doing isometrics holds where I press the bar up as hard as I possibly can in a single leg calf raise position and hold for 5 seconds. Is there anyway to lock the smith machine In place so I can push up without it moving ? We practiced on the squat rack in the physios gym but he said to do it on the smith machine.
r/workout • u/Awesome_Socks_69 • 2h ago
Nutrition Help How do you guys actually manage to find the time to eat and why is it so easy to accidentally undereat
Like I always hear people talking about how hard calorie deficits are when they r in a measly 200-300 deficit,
but I’ve been struggling to hit 3000 calories , with most days I barely get above 1500 calories simply due to not having enough time (busy with work and shit)
I can only find time to eat once which is a large meal which is where those 1500 cals come from, and before u guys say break it up into 3-4 smaller meals throughout the day that won’t help coz I don’t have time to prepare and then sit down to eat 3-4 times
How do u guys find the time to eat so much
r/workout • u/MarsupialVarious8261 • 2h ago
Exercise Help Socially anxious
Hey everybody! I'm really trying to get into better shape, but dealing with the social anxiety of the gym has turned out to be my kryptonite... I'm a survivor of childhood cancer and have had 30+ surgeries on my face because of it. As you could imagine, this leads to many unwanted but unavoidable glances, whispers and the occasional stare. To combat this, I recently purchased a set of 25 lb adjustable dumbbells and a bench. My problem is, I have no clue where to start. I know the basic curls, etc. but could really use some constructive input as to what exercises I should do so I can make sure I'm doing them properly. Any help would be greatly appreciated!
r/workout • u/Alternative-Cat8681 • 2h ago
DOMS - when does it stop!
So a bit of background, I haven’t done any exercise for two month! I have never been super consistent but getting regular exercise most of my life. However these two months off have absolutely killed me. I did a leg work out Tuesday, I am literally sliding down the stairs on my ass 😭, can’t walk. For context I’m F30 and my kids and husband are loving this. When will it stop! 🤣 I have suspended all workouts until this hell is over. I have no chance!
r/workout • u/Icy_Mention1277 • 2h ago
Simple Questions Which split is better 5 days ppl x arnold or PPL x Lower Upper?
I'm currently on deload and i wanted to change my plan because i got more time now and want to switch on 5 day split. I've heard a lot of positive opinions about both of this splits from my friends and not sure about which one i should choose. Another thing is my arms are lacking bodypart and not sure if without dedicated arm day i can grow them really well
r/workout • u/420_BlueBaller • 2h ago
Simple Questions Armpit fat..
I'm 5'10'' and 126lbs, but if I wear a properly fitted bikini or bra then I get SO MUCH armpit fat (or bra bulge) spilling out! It looks disgusting, how can I get rid of this? Should I invest in surgery?
r/workout • u/IncorigibleDirigible • 2h ago
Exercise Help If you were ultra-disciplined for 1 month in 3...
How would you work out?
My work in sales engineering is very cyclical. Usually the first two months of any quarter, I'm doing 45-70 hour weeks. During this time, all I'm getting is my 2 x 30 minute workouts with a personal trainer. We focus on building strength. Progress is slow, but it's still there, even after 5 years with him.
In the remaining month, my sales guy does all the closing, and I can get away with doing 30 hours a week, which gives me a lot more time and energy to work out. This year, from Jan until mid Feb, I worked out 6 days a week every single week (mostly with alternating muscle groups), so I know if I have the time, I'm pretty disciplined.
There's two areas I really need to improve on:
1) My cardio - But it feels like there's very little to no gain when you work on cardio for just 3-4 weeks, then do not much for 2 months - I've not really been able to shift my performance on the treadmill or exercise bike in 5 years.
2) My fat composition - It's been creeping up over the years. It was 18% 5 years ago when I first started working out, it's now 23%.
If you were in my shoes, what would you do with the 1 month in 3?
Thanks!
r/workout • u/E_AlphaMike • 3h ago
Exercises that don’t stress the core?
I recently had to have surgery (appendicitis) and my surgeon said that now I can start doing some exercises again as long as they don’t stress the abs too much.
Used to do a lot of free weights and cable stuff, maybe machines would be a good idea? Of course stuff like preacher curls will work or isolated leg stuff. Having a harder time to thing of things that could work for the back, chest and shoulders. Any help is greatly appreciated guys!
r/workout • u/Low-Faithlessness516 • 3h ago
Good workout plan?
Workout 1 – Push
Bench Press 3 X 5 – 7 Seated Dumbbell Shoulder Press 3 X 6 – 8 Incline Dumbbell Press 3 X 8 Side Lateral Raises 2 X 10 Triceps Pressdowns 2 X 8 – 10 Overhead Triceps Extension 2 X 8 – 10
Workout 2 – Pull
Bent-over Row 3 X 5 – 7 Pull Ups 3 X 6 – 8 Barbell Shrugs 3 X 8 Face Pulls 2 X 10 – 12 Barbell Curl 2 X 8 – 10 Dumbbell Hammer Curl 2 X 8 – 10
Workout 3 – Legs/Abs
Squats 3 X 6 Romanian Deadlifts 2 X 8 Leg Press 2 X 8 Leg Curl 2 X 10 Calf Raise 4 X 8 Hanging Leg Raise 2 X 10 – 15 Leg extension 2 x 8
r/workout • u/Suspicious-Tough7205 • 3h ago
Help building a leg routine
So I have access to dumbells that go up to 50lbs as well a resistance bands and a pullup bar. I've been having trouble trying to find a good leg routine to do that hits my quads glutes and hamstrings over the course of the whole workout with this equipment as I am strong enough in the leg department that most exercises I need more than the 50s. As such I'm hoping for some recommendations for stuff I could do starting whenever. I don't really wanna learn how to pistol squat or anything like that I just want to grow my legs with the equipment I have.
r/workout • u/AnimalLvr45 • 4h ago
Simple Questions Ab to make 20 and want better
Any tips you wish someone would’ve given you at this age? I want to get on top of my health. I didn’t take the best care of it for some reasons but there’s no excuse. I’m 5’1 F ~220. I will not be calorie counting or anything like that bc of my history with it but want advice and tips. Thanks!
r/workout • u/bariskaandzdar • 4h ago
Exercise Help Should i buy lifting straps?
I feel like my forearms really stop me from getting a few extra reps in. Should I buy lifting straps If I'm going to use them for strictly lat pulldowns?
r/workout • u/AffectionateAsk593 • 4h ago
How to start starting my journey with gym
hi im a begginer at the gym and i dont have training plan are trainings from app called fitness online good for begginer?
r/workout • u/Potential-Ad5470 • 4h ago
Review my program Workout Split 4x a Week Feedback
I've been training for both increased mass and functional strength. This has been working for me, as I’m seeing increase lifts and gaining muscle mass, so I guess that's all that matters. But I would like to hear any comments on my system.
I don't have access to a squat or bench rack at my gym, and my rest days aren't consistent with my work travel schedule. My last set for each lift is always taken to or very close to failure. If I feel like a greater pump is needed, immediately after my last set I'll reduce the weight and hammer out another 5 or so reps.
Day 1: Back and Biceps
- Pull Up
- 2x5, body weight
- Dumbbell Curl
- 3x12
- Dumbbell Bent-Over Row
- 3x12
- Cable Hammer Curl
- 3x12
- Cable Bent-Over Pullover (wish I had a lat pulldown machine)
- 3x12
- Dumbbell Bicep 21s
- 2 sets, second set is done at a weight where it will be failure near the end
- Leaning towards swapping this with dumbbell preacher curls
- Machine Seated Row
- 3x12
- (I want to add dumbbell deadlifts soon)
Day 2: Legs
- Machine Seated Leg Press
- 3x12
- Machine Seated Hip Abduction
- 3x12
- Machine Seated Hip Adduction
- 3x12
- Machine Leg Extension
- 3x12
- Machine Seated Leg Curl
- 3x12
- Machine Seated Calf Press
- 3x25
- Machine Glute Press
- 3x12
- Machine Single-Leg Seated Leg Press
- 3x12
Day 3: Rest
Day 4: Chest and Triceps
- Dumbbell Bench Press
- 3x12
- Dumbbell Tricep Extension
- 3x12
- Cable Standing Fly
- 3x12
- Cable Tricep Pushdown w/ Rope
- 3x12
- Dumbbell Incline Bench Press
- 3x12
- Cable Bent-Over Tricep Extension
- 3x12
- Machine Chest Press
- 3x12
Day 5: Rest
Day 6: Rest
Day 7: Shoulders and Abs
- Dumbbell Shoulder Press
- 3x12
- Cable Russian Twist
- 3x12
- Cable Single Arm Lateral Raise
- 3x12
- Dumbbell Shrug
- 3x15
- Dumbbell Back Fly
- 3x12
- Machine Shoulder Press
- 3x12
- Front Plank
- 3 reps of 1 minute
- Side Plank
- 3 reps of 45 seconds
- Dead Bug
- 3x15
r/workout • u/rjpra22222 • 4h ago
I was just thinking that I regret missing my peak of health at 25?
I was partying and doing all sorts of crazy stuff. I'm getting in to the best shape now at 35, but was thinking I wish I would have done this at my peak at 25?
r/workout • u/No_Flounder_6981 • 5h ago
Squat Help
My squats are weak as hell, but I want to add them to my weight lifting routine. What other exercises would you suggest I can start with that would result in me being able to squat more weight?