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Signing up for a gym being built and set to open next month. My first time in a gym. Is there any app workout recommendations or free online programs anyone recommends? I see so many apps out there - what’s the best?
biceps tension when extending arm
i feel a little tension in my inner elbow when performing preacher hammer curls with my right. it only happens while preacher hammer curls and not other exercises including barbell/zbar preacher curls, single arm reverse curls on preacher bench and standing hammer curls (my elbow is on my side or a little back/front).
if i keep extending my arm when i feel the tension, i feel something like a little voltage (i know it's not electric but it feels like it) and i can see something is moving right-left under my derm.
what causes this and any tips for this before seeing a doctor?
p.s.: the weight is not that heavy. i used to perform above 10 reps with same weight.
You might do some research into golfer's elbow, which can be caused by either gripping too tightly, or maybe you are flexing your wrist during those particular exercises.
If I am just starting my gym journey, should I hire a personal trainer to help build a workout plan and show proper form or should I just do lots of research and figure it out on my own?
When you start your programming needs are probably going to be so general that imo there isn't much value in a PT outside of accountability. Check the wiki that's linked in the top of this thread for programs, there are plenty of great beginner focused programs to choose from!
This is the cheaper option and what I did. There are so many YouTube tutorials videos out there that cover correct form, it's pretty easy to pick up through practice. I got myself to a 260kg squat and 302.5kg deadlift before I considered picking up a coach. The most I had paid before then was $10 for the SBS program bundle (which is now free! It was already a steal whilst paid)
I'd say a combination of both: start with a trainer to nail form and build a plan, then as you get more confident continue doing research and trying new things to build on what you have.
At the end of the day it's important that you 1) Enjoy doing the exercises and that they actually serve you. I.e. if an exercise feels awkward don't force it, and 2) Continue to progressively overload on the exercises that you do do to build muscle and get stronger.
In my case, I started with doing all the big 3 barbell exercises and a few others as a foundation and then started changing things up along the way.
will my obliques grow if i twist the cable around to start overhead tricep extensions? i overhead tricep extend more than i can squat so it’s kind of hard starting at a lower position and driving up to start and easier for me to just twist it into start position. i don’t do any other ab or oblique rotation movements in my workouts.
No, that's a tiny amount of work for your obliques.
a couple months ago i started going to the gym again 4x a week and ive been having trouble during upper body days. whenever im going heavy on lat pulldowns or machine presses i feel my stomach contracting and i get a really bad stomachache that doesnt go away. its particularly bad on the stretch of the lat pulldown or when doing rows so i assume it has something to do with my core. ive tried not eating for hours before working out but that barely helps, i still get the aches and cant work out properly. has anyone experienced something similar?
Is it a stomach ache, or is it a muscle spasm? If it's muscular, it doesn't have to do with what you're eating (unless you have a deficiency, say). I'd say try different variations of pull-downs to see what bothers it. If you kneel in front of a cable and do single-arm pull-downs at a slight angle (not from directly overhead), is it the same? What about when you do dumbbell press as opposed to machine?
It's possible that your core just isn't strong enough to support your activities yet.
My age is 18 my body weight is 56.9 kg my body type is lean with some body fat I want start going to gym but everyone keeps telling me that I haven't hit the proper age to gym or telling me gain more weight
So what do y'all say can I start going to gym or do I need to gain more weights
Lifting weights and eating a lot is a great way to gain weight. I started lifting when I was 18 and about 60 kg and made a lot of progress. I'd recommend following a premade lifting program, something like Greyskull LP is a good place to start.
You don't need to gain more weight before starting to train. You are at a great age to get started.
Where is exactly the sweet spot in between "perfect form and control of the weights" and feeling challenged by the weights and what's more important for growth?
I always try to put more weights on the main lifts I do (RDL and HIP thrusts, bulgarians- of course I also train upper body but with less volume) to the point where I'm being challenged but still I always manage to get at least 8 reps. But when I lower the weight I don't really feel challenged so to me it seems like I'm not working enough and while many people claim better control and form makes you grow more, I feel like I'm not putting effort in and I won't see results.
Using good form and pushing yourself is going to be way better than using perfect form and going easy.
love this answer, even more because in the gym I go to I always see girls lifting the bare minimum and I always feel like that's what us girls should be doing. But f*ck it, I want muscle and I love pushing myself
It's sort of a grey area, but so long as your heavier weight doesn't affect your form so much that you are really turning it into a different exercise (like overusing momentum), or using a very small range of motion (like only going down 1/4 of the way on a squat), you should be fine.
thank you so much!!
This week i want to take a rest week, because i am both physically and mentally exausted. Normally during a workout week i weigh all my food to count callories. During my rest week my initial idee was to also not count callories/weigh my food for a week besides not working out. Is this fine to do for a week aslong as i make sure i dont go overboard and maintain a good protein intake or could it have a big negative impact on my physique?
If you’re feeling mentally exhausted, I would forgo the food tracking for your rest week. One week won’t hurt anything, rest is important.
Your one week of no checking will not destroy any progress. If you regularly weigh yourself you know things can vary wildly anyway. You could just take it easy for a week and it will not impact your longterm goals whatsoever.
Hi, I want more of a athletic physique and feel more athletic but get big at the same time maybe to look like more of mma fighters or boxers like Tom Aspinall Anthony Joshua, i go to gym 3-4 times per week, how do I structure my workouts and maybe someone has any good workout routines. My thoughts was do gym 2-3 days ant one conditioning day, or just do conditioning after strenght workouts.
You know these guys have that physique because they've been going at it full time for years, right? That is not a casual "2-3 times per week if I just get the right program" kind of body. You're setting yourself up for failure if that's your expectation.
Can anyone hold my hand and guide a beginner? I have depression and probably like executive dysfunction and im just easily overwhelmed. I'm also not well off financially and a gym membership is expensive, especially for what you get where im at. I'm not opposed to spending for the gym but if i can help it i'd rather not.
My goal is to just be more active, since moving from the US -> PH i've lost some weight, attributed to lack of eating cheese and getting used to the new bugs/sicknesses. Mentally i've tanked since August, but ive been dealing with depression for a long time so i know the value of exercise. Before i left i had started hiking, and it was really easy for me to do and really helped with literally everything, however here there is no 'green tunnel' and the sun bakes me, i've been stagnating. I always tend to overdo things and i did try walking but im literally burnt, i go to the beach and burn...the other white people i see here have a really nice base tan and i just don't know how to get that to prevent pain. Been here 2 years and still acclimating to the place, am always a sweaty mess needing to drink a ton of water.
I've been looking into bodyweight exercises and looking into Tai Chi and Indian Club exercises, high rep, high movement stuff....but i live in a small space and cant be swinging stuff around like that. I guess im just really looking for simple stuff, i have ample time and the goal is to be active for mental health primarily and to burn a ton of calories and tone. High rep practical stuff, and then maybe the gym mid-2026. I do have access to swimming in the ocean and in the pool of a quite beautiful waterfall. My plan is to swim once a week (gas + $1-$2 (x2 w/ gf) entrance fee and to develop a weekly routine to start in early Jan 2026.
Any help, any relevant resources to help me plan my personal weekly routine would be appreciated.
Don't overthink it. Walking is a good start, so maybe the thing to invest in would be clothing that has SPF in it and a good hat.
Of note, though: "Toning" isn't really a thing (people usually mean "lose fat/gain muscle" when they say that, so know that you can't really "tone" your muscles), and exercise is not really going to help you much with weight loss. The vast majority of that is diet. Exercise is amazing for all the reasons you know, just not for losing weight.
https://thefitness.wiki/
https://www.reddit.com/r/bodyweightfitness
Really stupid question but absolute beginner here going though wiki. When you find something like
"Workout A
3×5+ Barbell Rows
3×5+ Bench Press
3×5+ Squats " Does this mean that this is that once you've completed these you are done for the day? Or do you repeat them in some manner?
yep, that's it. supposed to be as simple as possible for beginners to build that exercise habit. if you feel like you want to do more, you could always throw some accessories on top, like bicep curls, leg extensions, etc
Thanks!
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I've been using the app fitbod and im not sure if it sucks or if i just need to stay the course. Im doing PPL. And on leg day its having me do front squats, back squats, hip thrust, deadlift and then some leg curls, lunges etc. Isnt that way too much to do in one day or is that normal on PPL? Also, on pull it had me doing like 4 variations of bicep curls, all low weights but high reps like 19 per arm. Is that crazy or is this legit and will give results?
I've lifted for around 2 years and my main struggle is knowing what to do exactly. I want someone or something to tell me exaxtly what i need to do in the gym.
I've used Fitbod for almost 3 and a half years. I like the interface, I like the how-to videos, and (recently) I like how I can export workout summaries and my whole workout history.
I don't really do the workouts it designs. I used it to run Reddit/metallicadpa PPL for a year and a half, though. I just saved each of the workouts and loaded them before each session.
I'd personally get on a program written by a coach versus an app designed by whoever the fuck knows.
If you still want to use an app I'd look on boost camp there's a lot of good programs written by reputable coaches
If you're doing push pull legs now there is a push pull legs program in the wiki that can also be found on boost camp.
I'd either do that or GZCLP also found in the wiki and on boostcamp
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Hello, I have a question regarding progressive overload especially in my legs or my inability to follow it. My problem is: if I increase the weight, I can do less reps. If I keep at it several weeks, I dont progress. If I deload again to what I was lifting before, I can do just as many reps as before, so no strength gain.
Also,.if I try to force more reps,.I get so gassed and out if breath which could be explained by me having too little and too big red blood cells. Im neither low on Iron, nor on folate, nor on b12. My doctor says this is just the way I am and I have to live with frequent fatigue and being easily fatigued when I exercise.
What am I.doing wrong? I lift baby weights, like 30 lbs dumbbell for squats (Im 110 lbs) and I want to progress. But I can do 8 strict pullups so I cant be completely weak right? Help 😭
Patience. Keep lifting close to failure, and the strength adaptation will take place when it does. There's no time limit on progressive overload, it might take a few months to add a rep.
If you increase the weight and do less reps then that is generally what happens with progressive overload. Pick a rep range, say 6-10 and pick an exercise and weight you fail at 6 reps. Then the next week get that 7th rep. The week after that get the 8th rep and so on and so on until you get 10 reps. Once you get that 10th rep add weight that puts you back at failure at 6 reps.
Getting gassed might be more about your cardio also. To combat this do 3 HIIT sessions per week on the assault bike. 30 seconds all out then a one minute rest and this equals one "set"; do 4 sets total. This mimics a hard training set and gets you in better cardio shape for your training. I do this deep in my off-season when I'm my biggest and can tell a drastic improvement in my training.
If you aren’t progressing on your lower body lifts, something is wrong with your training, recovery, or both. For most people, they don’t train hard enough on lower body exercises to progress. You should be very hard, which usually means training close to failure. For leg exercises, that’s very challenging mentally and physically. What feels like close to failure may actually be 4+ reps away. It’s a skill that takes practice. Another question would be what routine are you following? How many sets per week?
The other question is about your recovery. What is your diet like? Are you eating enough calories and protein to progress? I don’t know your height or sex, but 110 pounds is pretty light. You may need to eat more calories. Are you getting enough sleep?
Do you know of any resources (videos, articles etc..) that could help with getting over the mental hump of getting close to failure with the lower body? Mostly curious about squats and hack squats? Or is it just doing it until you have to dump a bar or get stuck till you find those limits for yourself?
I’m probably wouldn’t ever take a set of barbell back squats to failure. But other than practice and time, I think watching other people train can help. Go watch Sam Sulek to a leg day or a lot of UK bodybuilders like AJ Morris.
Well Im currently eating in a deficit bc I want to lose 5 lbs that I gained recently. Im a shortie at 5'1 and 5 lbs really makes a visible difference for me.
I sleep.9-10 hours bc Im on medication for insomnia and depression. And I feel like I struggle to recover.from intense workouts so maybe Im shying away from giving it my all, I dont know.
I guess I need to train harder, but I already struggle daily with fatigue (this has been going on fot years and is due to meds and depression) and Im afraid of aggravating this bc if I feel exhausted my mood is also low and I really would like to avoid slipping back into that mental state.
Right now you're in a calorie deficit, that alone is going to hinder progress so give yourself a little grace. Maybe increase your calories just a little (like 250)and see if it helps recovery.
Your training split could have a lot to do with fatigue as well. If your training is causing too much accumulated fatigue you might be better off doing less. Train 3-4 days per week with 5 exercises per training session with 2 sets per exercise is a good starting spot.
Ok thank you, I will do this and see if the tiredness gets better :)
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Hi! I was wondering how you deal with scheduling your workouts during holiday season. I'm in the middle of a program at the moment and can already guess that I will not have enough time off of social obligations to continue with it as planned. I will only be able to get very little me-time in for the two weeks ahead and it will probably not be my usual early morning workout slot either (and I'm not sure if I can just slot in an afternoon workout after a holiday feast;-)).
I wonder if I should make full use of the days before the holidays? My program has some lighter stuff scheduled but I tend to swap it for strength instead. I don’t feel like I need active recovery at the moment and would rather make use of those days I still can get a workout in. It's probably a matter of personal preference, but I am wondering if anyone else is facing that issue? And if yes, how are you tackling it?
I planned a deload around this week, and will continue where I was next week.
It won't matter unless you're a competitive athlete who has a competition coming up. Train when you can and enjoy your holidays.
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