The gym is my favorite hobby. Started at 14, I’m definitely not one to give diet advice, i just love lifting heavy things. The thing is, I’m introverted and wanted to know if anyone had ideas about careers that could involve the gym that isn’t necessarily a personal trainer. Thanks In advanced.
For someone trying to figure out a gym plan, is it good to get the general idea of what you’re gonna do (arms, legs, chest) and then experiement with machines that work those groups? And then you would build a more specific routine from what works
I would not consider that a good idea. It's a better idea than no idea, but a good idea would be to follow a plan that was already built by someone that knows what they are doing and learn from there.
I’m wondering how people make friends who are also into fitness without compromising your own workouts. I know a lot of times people will want to workout together with friends but I feel this gets in the way of my own workout and prolongs it. How do you all make fitness friends?
Quick question -
I'm 27/5 ft 10/180 lbs.
I'm at the tail end of a cut, dropping from 200 to 180. I've been lifting for years but just never gave a fuck what I ate, so you could call it a permanent bulk.
My question is....now what? If I want to get bigger, do I bulk to 190 then cut back to 180 again? Or Do I bulk to 195 then cut to 185? Basically, should my "end weight" after the bulk/cut cycle be higher than my initial start weight or should I be constantly cutting back to where I started but hoping to retain more muscle?
Are you wanting to be a particular bodyweight for a particular reason? Like, do you compete in a weight class based sport?
If not, I don't see a reason to let the scale dictate decisions here.
Bulking and cutting is absolutely a solid way forward: I'm more commenting on how your start and stop moments were dictated by scale weight.
When I gain and lose, I don't weigh myself. I gain based off gym performance, and I lose based off how I look in the mirror. Whatever my weight is: that's fine. Only time I care about that number is when I compete.
Understood. I’m more using them for interim goals, it’s not a hard line in the sand. If I look good and I haven’t hit that number, that’s fine.
My question was more related to, if I want to continue to gain lean muscle mass should my “cutting” be to the same weight/look I was previously or should I be gaining incremental weight in between cycles of bulk/cut?
What I'm trying to arrive at with your question is that I don't see bodyweight being a factor to consider in this equation. I would pursue LEANNESS equal to what I've cut down to when I lose fat, and my gaining would be to grow as much as I could during the gaining phase.
Your training is going to change to match this nutrition, as the nutrition SUPPORTS the training. So you'll run a HARD training program when you're gaining, and when that program is done, the gaining is done. From there, you can get as lean as you need before you gain again.
Got it. Seems like I had a fundamental misunderstanding about the cutting phase - my concern was if I cut down to the original weight, I might be losing excess muscle mass in the process. But now I’m seeing that, all else equal, I wouldn’t really be able to get to that weight anyway assuming there were muscle gains that I maintain thru the cut, is that right? So basically just gain til I’ve got muscle I’m happy with, cut til I’m as lean as I want to be, rinse and repeat?
Even if you DID cut down to the original weight, there's a chance you simply lost more fat than the first time.
I was both the fattest AND the leannest I had ever been in my life at the exact same weight. When I was 13, I was 176lbs, had a 36" waist and manboobs. When I was 34, [I looked like this at 176lbs](https://i.imgur.com/9iiMGGb.jpg)
And to get there, I had gained up to 217lbs. All at a height of 5'9.
It's why I say the scale's number really doesn't matter. And a natural trainee isn't going to lose much muscle mass during fat loss phases as long as they keep protein high and train hard.
Hello friends Me and 2 of me closest friends decided 2 months ago to start working out and we get recommended a workout schedule for a teacher of ours that is your average "gymbro" we wanted so start slow with a 3 day workouts a week schedule and now that we have finished it we are looking to keep the 3 days a week going but really unsure how to proceed i feel like doing one day for some muscle-groups and then next day for some more and the last day to finish the rest of the muscles since when i did that for a few weeks in the middle I felt like it did more but a friend of mine said to do more general workouts would be better because hitting the same muscle group twice in a week would be better.
Any thought or ideas are greatly appreciated
I would recommend checking out FitWiki. It has a bunch of easy digestible articles on training, programming and diet. It also has plenty of proven programs, like [The Basic Beginner Program](https://thefitness.wiki/routines/r-fitness-basic-beginner-routine/), which is a bare bones AB linear progression program, that you can run 3 times a week. I would also recommend [531](https://www.amazon.com/FOREVER-SIMPLE-EFFECTIVE-PROG-Jim-Wendler/dp/0692858237), which has several 3 day templates.
Hi I lost 51 kg in a period of 1 year.I was 126 kg and now Im at 75-76 kg.(1.80m)I eat lots of proteins.I also have the same workout(5 days split).everybody tells me Im “skinny” enough already but the problem is I still have lots of fat(not skin but belly).Should I eat more and gain more muscles or should I keep going until I can see my abs?P.s everyday when I wake up and also during the day Im feeling so energized like I can run for hours.thanks
I've been looking for a hypertrophy based training program for a while and I think I just found a good one. I've been training for 6 months with a 4 day split of two strenght days and two hypertrophy days. I'm thinking of trying this plan: [https://advancedbodymetrics.com/workout-routines/push-pull-legs-ppl-workout-routine/](https://advancedbodymetrics.com/workout-routines/push-pull-legs-ppl-workout-routine/)
What do you think about it the plan? How long would one workout take? I would probably change leg press to hack squat and barbell lunges to leg extensions since I like those more.
I’ve never really followed any progression guides or load managing guides. Probably should look more into those. Do you happen to know any alternatives for this which uses similar excercises?
in my opinion, progression is more important than exercise selection. I kind of think that if you hit dog shit movements hard and progress them, you'll grow and get stronger.
I’ll probably try metallicdpas ppl routine. I think the newbie gains are wearing off but I still continue to make PRs every week so I guess I’m still a beginner.
Hi, I'm currently bulking, and today I don't think I managed to sleep more than 5 hours, maybe less, cause I was restless all night. Is it better for the gains for me to sleep in a bit more, to go anyways and do the same level of intensity or to go anyways and do less intensity?
You might find it harder to get the last few reps in if you're really underslept, but I really wouldn't pay much mind to missing out on an hour or two for one night if you're otherwise consistent with sleep
5 hours of sleep is a pretty regular amount for me.
If you have an option to sleep more AND train, I'd do that. If it's a choice between sleeping more AND training, I'd train. While training, I'd train as hard as possible.
But...this is just 1 day in your life. Any decision is fine.
Thanks. 5 hours or les is normally not enough for me when I train and this happens like twice a month, which is why I'm asking, but I've decided to go and just do a bit less intense.
It looks like any other cookie-cutter workout splits tbh. I would recommend finding a proven program, written by professionals, with a proper progression scheme. You will find several on [FitWiki](https://thefitness.wiki/). Choose one that fits your goals, and stick with it. GL
I've decided to do a variation of the PPL one! But since that's 6 days long and I only got 5 days, I'll be doing something like: 1 day push, 1 day pull, 1 day for legs, and 1 day for upper and 1 day (the 5th day) for lower + arms. What do you think?
I have a last question if that's okay. On each day, I was going to do 5-6 exercises, but do 3x12-15 sets for each, and aim to do a weight heavy enough to struggle/fail within that 12-15 rep range in each set. Do I need more exercises or sets/reps or should this be good combined with healthy eating for fat loss and muscle growth?
Thank you so much for your replies and time!
I am very reluctant to give programming advice, since I am not a trainer with years of experience and clients. What i am comfortable with, is recommending proven programs, like those on FitWiki, and urging beginners to follow them AS WRITTEN.
> What i am comfortable with, is recommending proven programs, like those on FitWiki, and urging beginners to follow them AS WRITTEN.
Doing God's work.
Fair, I was just wondering for my upper and lower-arms days since I'm only going to the gym for 5 days, rather than the full 6 that the PPL caters towards. Thank you so much though!!
I think I’ve hit a plateau. Since almost two months and I’m in the same weights in few exercises, eg I can only bench press 35 kgs(8 reps max) since two months if I try to add more weight I literally can’t even do 1 rep. I’m consistent to the gym also I’ve missed like 5-6 days all together in 2 months so what can I do to lift more ?
If you're a relative beginner, and you're using a homebrew routine with linear progression (adding weight each week or session), and you've come to a point of stalling, you're better off moving to a more advanced, time-tested routine.
If you're stalled for several months, I would recommend that you go to a more advanced routine like those in the wiki: https://thefitness.wiki/routines/strength-training-muscle-building/
And, respectfully, if you've been working out for a year, you'd still be classified as a beginner; despite your hard work and effort, your bench would still be classified in that level as well.
I’ve been working out for a year now and it took me alot to gain this much strength as a woman. I’m sorry I’m not one of those dudes who benches 100kgs as a beginner
There's no need to be sorry. We all have to play the hand we're dealt. Apologizing for our genetics is the kind of thing I'd expect in a fascist dystopia!
When I had a year of training under my belt, I was a total beginner! You are quite impressive to have advanced so far so quickly. In such a situation, I would trust my intuition. I was not so blessed, and, in turn, relied on the programming of those smarter than me, like Jim Wendler, Dan John, Stuart McRobert, John McCallum, Randall Strossen, Joe DeFranco and Marty Gallagher
Usually I do 12 reps for 4 sets of barbell curls. However, if Instead did 12 reps of Barbell Curls, 12 Reps of Preacher Curls, 12 Reps of Hammer Curls, and 12 reps of Chin ups - would that still count as 4 sets overall? Or would I need to do 1 set for each of those individual exercises? Just thought that the variety for each exercise would make that whole overall set a lot more effective in targeting all bicep heads.
Hey I am a noob and I like to follow the program I purchased as close as possible. My gym is missing a chest supported t bar row. Can I use this machine as a substitute? If so, do I use the inner our outer handles?
https://images.app.goo.gl/WEBC3Nj5WZFhB6Ax5
Or any other better substitute ideas?
Outer handles will theoretically bias more towards the lats, inner handles theoretically will add more towards rhomboids and some of the traps. However, you can't really row without using the lats, and people way overthink rows; your back's a big complicated pile of interconnected muscles that work heavily together, and trying to bias one part specifically is often majoring in the minors for noobs.
Just pick whichever is more comfortable and do that for a bunch of rows.
The gym is my favorite hobby. Started at 14, I’m definitely not one to give diet advice, i just love lifting heavy things. The thing is, I’m introverted and wanted to know if anyone had ideas about careers that could involve the gym that isn’t necessarily a personal trainer. Thanks In advanced.
* Gym owner * Gym equipment distributor
For someone trying to figure out a gym plan, is it good to get the general idea of what you’re gonna do (arms, legs, chest) and then experiement with machines that work those groups? And then you would build a more specific routine from what works
I would not consider that a good idea. It's a better idea than no idea, but a good idea would be to follow a plan that was already built by someone that knows what they are doing and learn from there.
I’m wondering how people make friends who are also into fitness without compromising your own workouts. I know a lot of times people will want to workout together with friends but I feel this gets in the way of my own workout and prolongs it. How do you all make fitness friends?
Quick question - I'm 27/5 ft 10/180 lbs. I'm at the tail end of a cut, dropping from 200 to 180. I've been lifting for years but just never gave a fuck what I ate, so you could call it a permanent bulk. My question is....now what? If I want to get bigger, do I bulk to 190 then cut back to 180 again? Or Do I bulk to 195 then cut to 185? Basically, should my "end weight" after the bulk/cut cycle be higher than my initial start weight or should I be constantly cutting back to where I started but hoping to retain more muscle?
Are you wanting to be a particular bodyweight for a particular reason? Like, do you compete in a weight class based sport? If not, I don't see a reason to let the scale dictate decisions here.
No, really just want to look good and get bigger and my understanding is the best way to build muscle is the bulk/cut format.
Bulking and cutting is absolutely a solid way forward: I'm more commenting on how your start and stop moments were dictated by scale weight. When I gain and lose, I don't weigh myself. I gain based off gym performance, and I lose based off how I look in the mirror. Whatever my weight is: that's fine. Only time I care about that number is when I compete.
Understood. I’m more using them for interim goals, it’s not a hard line in the sand. If I look good and I haven’t hit that number, that’s fine. My question was more related to, if I want to continue to gain lean muscle mass should my “cutting” be to the same weight/look I was previously or should I be gaining incremental weight in between cycles of bulk/cut?
What I'm trying to arrive at with your question is that I don't see bodyweight being a factor to consider in this equation. I would pursue LEANNESS equal to what I've cut down to when I lose fat, and my gaining would be to grow as much as I could during the gaining phase. Your training is going to change to match this nutrition, as the nutrition SUPPORTS the training. So you'll run a HARD training program when you're gaining, and when that program is done, the gaining is done. From there, you can get as lean as you need before you gain again.
Got it. Seems like I had a fundamental misunderstanding about the cutting phase - my concern was if I cut down to the original weight, I might be losing excess muscle mass in the process. But now I’m seeing that, all else equal, I wouldn’t really be able to get to that weight anyway assuming there were muscle gains that I maintain thru the cut, is that right? So basically just gain til I’ve got muscle I’m happy with, cut til I’m as lean as I want to be, rinse and repeat?
Even if you DID cut down to the original weight, there's a chance you simply lost more fat than the first time. I was both the fattest AND the leannest I had ever been in my life at the exact same weight. When I was 13, I was 176lbs, had a 36" waist and manboobs. When I was 34, [I looked like this at 176lbs](https://i.imgur.com/9iiMGGb.jpg) And to get there, I had gained up to 217lbs. All at a height of 5'9. It's why I say the scale's number really doesn't matter. And a natural trainee isn't going to lose much muscle mass during fat loss phases as long as they keep protein high and train hard.
Awesome, you’ve been extremely helpful. Thank you.
If you haven't already, check out his blog: https://mythicalstrength.blogspot.com/
For sure dude!
Hello friends Me and 2 of me closest friends decided 2 months ago to start working out and we get recommended a workout schedule for a teacher of ours that is your average "gymbro" we wanted so start slow with a 3 day workouts a week schedule and now that we have finished it we are looking to keep the 3 days a week going but really unsure how to proceed i feel like doing one day for some muscle-groups and then next day for some more and the last day to finish the rest of the muscles since when i did that for a few weeks in the middle I felt like it did more but a friend of mine said to do more general workouts would be better because hitting the same muscle group twice in a week would be better. Any thought or ideas are greatly appreciated
I would recommend checking out FitWiki. It has a bunch of easy digestible articles on training, programming and diet. It also has plenty of proven programs, like [The Basic Beginner Program](https://thefitness.wiki/routines/r-fitness-basic-beginner-routine/), which is a bare bones AB linear progression program, that you can run 3 times a week. I would also recommend [531](https://www.amazon.com/FOREVER-SIMPLE-EFFECTIVE-PROG-Jim-Wendler/dp/0692858237), which has several 3 day templates.
Hi I lost 51 kg in a period of 1 year.I was 126 kg and now Im at 75-76 kg.(1.80m)I eat lots of proteins.I also have the same workout(5 days split).everybody tells me Im “skinny” enough already but the problem is I still have lots of fat(not skin but belly).Should I eat more and gain more muscles or should I keep going until I can see my abs?P.s everyday when I wake up and also during the day Im feeling so energized like I can run for hours.thanks
I've been looking for a hypertrophy based training program for a while and I think I just found a good one. I've been training for 6 months with a 4 day split of two strenght days and two hypertrophy days. I'm thinking of trying this plan: [https://advancedbodymetrics.com/workout-routines/push-pull-legs-ppl-workout-routine/](https://advancedbodymetrics.com/workout-routines/push-pull-legs-ppl-workout-routine/) What do you think about it the plan? How long would one workout take? I would probably change leg press to hack squat and barbell lunges to leg extensions since I like those more.
I would not run it. Exercise selection is fine, but there is no mention of progression nor how to manage load and fatigue.
I’ve never really followed any progression guides or load managing guides. Probably should look more into those. Do you happen to know any alternatives for this which uses similar excercises?
in my opinion, progression is more important than exercise selection. I kind of think that if you hit dog shit movements hard and progress them, you'll grow and get stronger.
Any from [here](https://thefitness.wiki/routines/strength-training-muscle-building/).
I’ll probably try metallicdpas ppl routine. I think the newbie gains are wearing off but I still continue to make PRs every week so I guess I’m still a beginner.
I’ll look into those. Thanks!
Hi, I'm currently bulking, and today I don't think I managed to sleep more than 5 hours, maybe less, cause I was restless all night. Is it better for the gains for me to sleep in a bit more, to go anyways and do the same level of intensity or to go anyways and do less intensity?
You might find it harder to get the last few reps in if you're really underslept, but I really wouldn't pay much mind to missing out on an hour or two for one night if you're otherwise consistent with sleep
5 hours of sleep is a pretty regular amount for me. If you have an option to sleep more AND train, I'd do that. If it's a choice between sleeping more AND training, I'd train. While training, I'd train as hard as possible. But...this is just 1 day in your life. Any decision is fine.
Thanks. 5 hours or les is normally not enough for me when I train and this happens like twice a month, which is why I'm asking, but I've decided to go and just do a bit less intense.
Ah. Why would you be less intense? I find that my body will naturally determine intensity levels.
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It looks like any other cookie-cutter workout splits tbh. I would recommend finding a proven program, written by professionals, with a proper progression scheme. You will find several on [FitWiki](https://thefitness.wiki/). Choose one that fits your goals, and stick with it. GL
I've decided to do a variation of the PPL one! But since that's 6 days long and I only got 5 days, I'll be doing something like: 1 day push, 1 day pull, 1 day for legs, and 1 day for upper and 1 day (the 5th day) for lower + arms. What do you think?
I think that would work fine. GL
I have a last question if that's okay. On each day, I was going to do 5-6 exercises, but do 3x12-15 sets for each, and aim to do a weight heavy enough to struggle/fail within that 12-15 rep range in each set. Do I need more exercises or sets/reps or should this be good combined with healthy eating for fat loss and muscle growth? Thank you so much for your replies and time!
I am very reluctant to give programming advice, since I am not a trainer with years of experience and clients. What i am comfortable with, is recommending proven programs, like those on FitWiki, and urging beginners to follow them AS WRITTEN.
> What i am comfortable with, is recommending proven programs, like those on FitWiki, and urging beginners to follow them AS WRITTEN. Doing God's work.
Fair, I was just wondering for my upper and lower-arms days since I'm only going to the gym for 5 days, rather than the full 6 that the PPL caters towards. Thank you so much though!!
I think I’ve hit a plateau. Since almost two months and I’m in the same weights in few exercises, eg I can only bench press 35 kgs(8 reps max) since two months if I try to add more weight I literally can’t even do 1 rep. I’m consistent to the gym also I’ve missed like 5-6 days all together in 2 months so what can I do to lift more ?
What program are you running?
Ppl
That's a split, not a routine. Did you come up with it yourself?
That’d be difficult to explain here but no I’ve referred to few routines
If you're a relative beginner, and you're using a homebrew routine with linear progression (adding weight each week or session), and you've come to a point of stalling, you're better off moving to a more advanced, time-tested routine.
I’m not a beginner and I changed my routine 3 months back and I hit a plateau. Do I still need to change? If yes could you please recommend few?
If you're stalled for several months, I would recommend that you go to a more advanced routine like those in the wiki: https://thefitness.wiki/routines/strength-training-muscle-building/ And, respectfully, if you've been working out for a year, you'd still be classified as a beginner; despite your hard work and effort, your bench would still be classified in that level as well.
With a bench of 35kg for 8 reps, why do you feel you are not a beginner?
I’ve been working out for a year now and it took me alot to gain this much strength as a woman. I’m sorry I’m not one of those dudes who benches 100kgs as a beginner
There's no need to be sorry. We all have to play the hand we're dealt. Apologizing for our genetics is the kind of thing I'd expect in a fascist dystopia! When I had a year of training under my belt, I was a total beginner! You are quite impressive to have advanced so far so quickly. In such a situation, I would trust my intuition. I was not so blessed, and, in turn, relied on the programming of those smarter than me, like Jim Wendler, Dan John, Stuart McRobert, John McCallum, Randall Strossen, Joe DeFranco and Marty Gallagher
Usually I do 12 reps for 4 sets of barbell curls. However, if Instead did 12 reps of Barbell Curls, 12 Reps of Preacher Curls, 12 Reps of Hammer Curls, and 12 reps of Chin ups - would that still count as 4 sets overall? Or would I need to do 1 set for each of those individual exercises? Just thought that the variety for each exercise would make that whole overall set a lot more effective in targeting all bicep heads.
You could call that 4 sets, yes.
Thanks! Would that be an advisable strategy, or is it better to stick to just 1 exercise per 4 sets?
It's bicep curls. I don't think it's worth over thinking. Do which you enjoy.
Hey I am a noob and I like to follow the program I purchased as close as possible. My gym is missing a chest supported t bar row. Can I use this machine as a substitute? If so, do I use the inner our outer handles? https://images.app.goo.gl/WEBC3Nj5WZFhB6Ax5 Or any other better substitute ideas?
Outer handles will theoretically bias more towards the lats, inner handles theoretically will add more towards rhomboids and some of the traps. However, you can't really row without using the lats, and people way overthink rows; your back's a big complicated pile of interconnected muscles that work heavily together, and trying to bias one part specifically is often majoring in the minors for noobs. Just pick whichever is more comfortable and do that for a bunch of rows.
Yep.