I’ve done push/pull/legs for most of my 20s and while it was effective, it was a constant cycle of developing tendinitis/joint pain and having to rehab it. In your experience, what has been the most sustainable weight training split in regards to your joints and tendons? A full body split, either 2 or 3 times a week seems appealing. What are your thoughts?

For reference, my lifting sessions are all about 40 minutes. I aim for 400 calories or so during that time.

I noticed that on leg day, it’s so tiring despite not burning much more calories. Like yesterday I did leg press, deadlift (only because squat area were all taken), leg curl, leg extension, and then finished with dumbbell lunges. It was around 440 calories at 40 minutes.

And yet I felt so much more drained than my other days like chest and back.

And I do jog too for those asking about endurance. I can do about 2-3 miles without stopping

Quick progress check. Over one month since the cut ended, eating more and just riding the maintenance wave. I haven’t been counting calories just making sure I hit my protein goal of 200g a day. Noticing a lot of strength returning and recovery time increasing. Bulk coming soon moving to 250-300g a day and heavy carb increase. RIP Apple Watch got smooshed at work, time to treat myself to a new one. Stay strong fellow fitnessers!

Mine is shoulder. Legs hurt me too but not as much as shoulder. But I’m a woman and upper body is not our strength. How about you?

That is the question. Any science backed research showing it to be more effective before or after?

Most of life I've been skinny and underweight so dieting is something I've never had to contend with.

Three weeks I and I'm tired, constantly hungry with a mild headache. Meals are dull. Plain rice and chicken etc. even a knob of butter in scrambled eggs feels a luxury. Does it ever get easier? Any tips to help manage this?

The TDEE calculator has suggested 2,200 calories but suspect I might need to drop an extra 100 or so as I've only shifted a few pounds in a month.

And I'm struggling to keep to 2,200. Any lower feels really demoralising.

45m btw.

I've been making progress with lifting, and I've been having more back pain. My question is, how do I tell the difference between muscle soreness and discomfort that's not a problem, versus actual back pain that indicates a problem?

I typically wake up with some back pain, but it's always gone away after waking up and moving around some. It feels like my regular back pain, just more intense and more persistent. It hasn't been bad enough to be much more than irritation so if it's just the price of progress it's fine, but if I'm actually messing up my back I need to figure something else out.

A year after getting back into the gym after a real long hiatus, I finally managed to bench press 120kg or 270 pounds last week. I am really happy with my progress in all honesty. I still feel like my bench is really weak but when I compare it to just about everyone else in my gym, benching anything over 100kg is actually really rare here.

How is that at your gym? And do you have goals you want to get to? My goal is to bench 120kg reliably and consistently by the end of the year.

Is my perception of weights skewed because of the internet or is my gym just particularly filled with non-heavy lifters.

Morning/before-work workout people: What do you all bring with you to eat while you get ready for work at the gym, after you've worked out? Before you go to work...

Edit to add: I'm looking for minimally processed ideas, high in protein, that doesn't require any cooking/heating up. Something I can eat after I shower at the gym, while I am getting dressed and doing my hair, etc.

It's easy to lose weight but very difficult to gain the much, much more needed muscle.

I can't work out every day so I was thinking to do two days working out, then one or two days low-cal and walking, and then repeat the process.

However, it is unclear to me if the cardio that walking is will by nature simply cause simultaneous adipose and muscle catabolism/digestion and will make me have to work out even more than if I just followed a bulk-then-cut cycle like everyone else.

About 3 months ago, I was at 272 lbs, 6'1". I decided that I should do something about my health. My goal is a more fit 200 lbs. I'm guessing it's take a year.

So, I started eating better and eating less junk, joined a gym and started going 3 times a week for 90 to 120 minutes, plus I play disc golf once or twice a week.

After 3 months, I'm down 30 lbs and feel a little stronger and more energetic. 40 more to go. Also, I'm 63 years old. Can't wait to lose the rest of this stomach.

I recently went through a 4 month training block to run a marathon. After completing the race I am excited to get back into playing team sports/basketball. After running in a straight line for so long, I’m wondering what exercises I can start doing to get used to lateral movement again for pickup basketball games. Any recommendations for exercises?

I am committed to the cut so I can see the results of the first (serious) training cycle.

I’m following a 1.300 kcal diet and I try to hit a target of 75grs of protein a day.

PLEASE PLEASE keep in mind my diet is being supervised by a professional and it has been designed based on my goals and body measurements (I’m not really tall). It’s not for everyone and it’s not sustainable on the long run.

I am currently doing 3 lifting sessions per week combined with some cardio (upper body and cardio/ lower body / upper body and cardio).

I am starting to train for a half marathon (the first in my life - yeah!) so I will slowly increase my intake so I can improve my distance and times. I will go up to 1.800 by the end of the year.

Full body training 2 times a week but I can do 3 times on good weeks (kid not sick etc). I started to do intermittent fasting since 2 months and it helped a lot for weight loss. I don't have before pic because I hated myself (sorry MODERATORS!). SO TO ALL THE MUMS OUT THERE : continue to try, even once a week if you can't do more. Try full body workouts if you can only do 1, 2 or 3 times a week to be sure you hit all the muscles enough. I do quite short trainings (45/60 min). Was much much easier to recuperate at 30 than now but I listen to my body. I swear if this one gets removed I really don't know what I did wrong...

I’m currently working towards a goal of 1/2/3/4 plates for OHP/bench/squat/deadlift, which (I think) are commonly cited as decent indicators of being “strong”. Obviously there’s variability depending on weight, size, and leverages, but they make nice goals. However, I don’t hear people speak about similar goals for barbell rows or (weighted) chin-ups. I was thinking 225 lbs dor rows and 90 lbs for chin-ups, but was interested in hearing others thoughts. What are reasonable pull goals for someone who wants to be decently strong for health and fun, but not looking to compete or anything like that?

What’s everyone using for meal prep? I keep seeing influencers using those cardboard ones and I’m curious if they are any good and freeze well. Do they have harmful chemicals in them?

Hi All,

I'm looking to improve my cardio, gas tank and endurance for MMA, muay Thai, BJJ and in general.

I work 5 days on, 3 days off. On my 3 consecutive days off, I do 45-60 mins on the fan bike, maintaining around 100 watts, which keeps me between 130-140bpm on the HR sensor (chest strap). Age 36, max HR last year was 185 but unsure how accurate this is now.

3-4 days a week I do 1-2 hours of BJJ. On the mornings I work, I plan to start doing 10-15 mins HIIT on fan bike, short run, skipping etc in the morning. maybe 2-3 mornings of the 5 work days

Questions:

1. Is my HR zone 2? I see different definitions from different sources for zone 2. as far as im aware, its between 60% and 70% of max = Z2.
2. is 3 consecutive days of Z2 productive, or should I space them out more?
3. Is the program iv outlined too much?

Thanks and Appreciate your time

Pros? Cons besides cost? Do the trainers know what they are doing? Have you had good results?

I've just turned 38 years yesterday and wanted to get in better shape I started a small deficit cut 5 months ago. I slowly cut calories down and increased activity and ive lost 13lbs without any strength loss. I'm feeling way better for it I tell you. Food wise i tracked everything and calories are now at 2500 on average per day down from 3000 at the start. Training wise I kept it at 4 days per week on an upper lower twice per week scheme and added fast incline treadmill walking for cardio once per week. I'm creeping towards 40 and want to be healthy and in decent shape when I hit it.

If a workout is not strenuous is it any good? I am not really that winded after my workouts. I usually workout like 30 minutes up to an hour. I am fat. I am 6'3 , 286 lbs.

I want to get down to 230 at least. MyNetDiary app says I need to eat less than 2,700 calories. I want to be able to fit some sweets in there so I probably need to workout hard.

I usually do 20 minutes of weights and ten minutes of cardio. or if my workout is like 45 minutes to an hour, I mostly do weights for like almost all of it and only like 10 minutes of cardio at the end.

How can I make sure I am getting results from my workouts? I only work out on the weekend.

I my early 20s I biked a lot. I did a mix of MTB, paved trails, and gravel.

I'm 31m and married now. I have been falling into running, even though I love cycling.

Why? Maintenance is more expensive and takes more work. Getting my bike ready from apartment takes more time. It's getting darker faster now and infrastructure isn't super bike friendly. Running is more time efficient. Cycling in colder weather takes more planning and arguably cold cycling costs more then running clothes (everything is colder when cycling)

Ive had a flat in my nice gravel bike for over a month now and just haven't got to it. My cheaper bike takes effort to get out. I do not like indoor cycling.

Besides pouring rain I can run in basically any weather by just stepping outside with a nice pair of shoes, shorts and a shirt.

It sorr of bums me out that I'm slowly biking less and less. But I wake up early for work. I come home and need to do chores and by the time I think about exercise running just works.

I don't know why I'm sharing this. But anyone relate?

I have been on and off at the gym for the past 20 years due to shoulder and knee injuries, but im sticking it out this go around. Im still working around a torn meniscus and both rotator cuffs are partially torn, but PT and dry needling has saved me. The PT thinks I can get away with dry needling and rotator cuff exercises, but my meniscus is never a happy camper. I think i still look pretty skinny, but not like a bag of bones so ill take it lol. Ideally I think I'd be happy at 185. Hopefully I can get there! Here's to pushing it!

5'8 168 lbs probably 14-16% bf.

Maintained all summer and now slowly losing while training for my half marathon and still lifting consistently. 💪

I didn’t even know this sub existed. Hey yall.

I’m 28 soon to be 29. wasn’t always a super fit guy until I hit 25 and took my physical fitness seriously.

I hadn’t had any major injuries other than a broken right thumb.

Lots of strains, sprains, bone bruises & TONS of “pushing through the pain”

“no pain no gain”

“no one cares work harder”

“don’t be a pussy bro keep going”

between 18-27

Boy, do I regret it.

I swear to God once I hit 27, everything started falling apart.

Partially tore my bicep curling, thought I was fully recovered after a few months and went back, started slow and just kept making it worse. Now I can’t even use that arm for much of anything without discomfort. It’s so sensitive that I’ve quit lifting entirely for the long-term health of my arm.

Tore Something in my hip catching myself after a fall, knee tendons are acting up & feeling weak, something in my groin just popped and tore simply stretching a few weeks ago, shoulders acting up, back acting up, ankles tendons getting sore & painful while driving & shit.

It’s like everything is just falling apart from the wear & tear.

Not just humbling, but extremely upsetting watching the body that I’ve known for 20+ years just go downhill after less than 10 years of being active & 2 years of weight training. Unbelievable. I thought I would at least have some more time with that healthy body.

:(

I guess I’m just ranting.. but it’s extremely upsetting watching myself go from this skinny fat type of guy that really put his foot down & commited to something important.. to an injured/fragile man that can’t even really work out without putting himself at risk of another injury

Got fit, made an entire lifestyle change, gained so much confidence in myself and just lost it all.

I feel like a shell of my former self and I know it’s all downhill from here.

Fuck, man.