I've been reading a lot to build a work out retinue and I've found a LOT on information

But I came across this tib bit...

• Reps in the 1-5 range build super dense muscle and strength (called myofibrillar hypertrophy).

• Reps in the 6-12 range build a somewhat equal amounts of muscular strength and muscular size (this is called sarcoplasmic hypertrophy).

• Reps in the 12+ range build muscular endurance.

If you’re looking for a simple answer: do 4 sets of 8-10 reps for each movement you’ve chosen, and see how your body responds. But don’t neglect your diet! That’s 90% of the battle!

(https://www.nerdfitness.com/blog/how-to-build-your-own-workout-routine/)

So my question is witch is better when your first starting out- To build endurance or strength?

Every single time I work out, I get these tension headaches that feel like a tight headband squeezing the life out of my head. These usually lead to me discontinuing my workout because of how bad they are. It is not my breathing, because I make sure that I inhale and exhale on exertion. My face also ends up turning extremely red, even though my head isn't hanging down. Does anybody know what this is, and does anybody else go through this? I cannot even push myself to my max reps ever because of these headaches, they are restricting my workouts pretty drastically.

I am 38 male and want to slim down my thigh area and do workouts but I feel that they add bulk and I am looking to trim....any advice would be helpful.

I built an AI accountability buddy called Billie that texts me throughout the day to keep me on top of my fitness and nutrition goals. I've been trying to make it feel like a real friend, and texting helps a lot with that. It has gotten pretty good about learning my routine, and I'm becoming more consistent. Happy to share more about what it can do and how I use it if it might be helpful to others here.

Okay so I need to start loosing weight, I feel like I'm too overweight hence workouts. My problem is I'll get into a groove but then I'll fall out of it. Any tips or advice to prevent this?

I am 16year old height 6ft weight 170lb body fat ~25%. I have been workout consistently for the past 2 years but seeing ABSOLUTELY NO PROGRESS. I went to plantet fitness everyday after school for an hour doing around 6 different workout With around 20minute cardio every single day. I have around 500 calories deficit every day while having around 70g protein Cus my priority is lower my body fat to have abs not gain muscles. I got atleast 6hours sleep everyday.And recently, I’m thinking about starting keto.

I think I am discipline, I am capable to follow a very harsh plan. But I’m kind of exhausted right now, seeing my peers who start later than me made much more progress than me.

I NEED HELP ANY ADCUCE Will be appreciated!

So essentially I’m very beginner and new at the gym and I found this routine just to get my started but how do you actually follow it?

It starts off with Bench Press but do you do 1 set of 15 and then move to incline and do one set of that and so on until you’re back on bench press or do you do 1 set of 15 on bench and then the 1 set of 12 and so on?

Any help is appreciated 🙏🙏

9 Tips To Help You Gain Weight For Better Weight Gain Results!

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There are a couple of reasons why most people fail in their attempt to gain more muscle mass:

A. Improper diet.

Most people are not eating enough protein and eating too many simple carbs.

They are not stressing their muscles during each workout. You don't have to kill yourself, but you must subject your body to out of the ordinary stress each workout to grow muscle.

B. They lack consistency.

They do not stay focused throughout the entire 12-week period. If they don't see results immediately, they get discouraged and quit. You have got to stick with your plan. No program will work for you if you are not consistent.

To get results, you have to be willing to do whatever it takes, and work as hard as necessary and you have to be consistent. Your body responds to consistency. Sometimes it may get to the point of obsession, but it has to be that way for you to reach your goal.

Here's some basic information and things you should be doing to help you bulk up:

1. To gain weight you must eat more calories than your body burns off, so EAT MORE!!!!!! The most important thing that I cannot over stress is that you need to eat to gain weight. You need to eat like you've never eaten before. (but not junk food like donuts and chips or candy).

Start eating six meals per day (space them out to about once every 3 hours).

2. Increase your protein intake and reduce your simple carbohydrate intake. Without protein your body cannot build new muscle

3. Keep your workouts under one hour. Short and intense!

4. Concentrate on free weight exercises that work the large muscle groups. The best weight training exercises for building mass are the simple ones. For mass, stick with compound free weight exercises like squats, deadlifts, bench presses, barbell rows, pull ups and bar dips.

5. Use heavy weights and low reps, rest 3 minutes between each set.

6. Do only 2-3 exercises per body part.

7. Split your workout. Since you have a very high metabolism like me, you need to train with more intensity, but less frequently.

Day 1: Chest, shoulders and triceps Day 2: Rest Day 3: Back, and Bicep Day 4: Rest Day 5: Legs and abs Day 6: Rest Day 7: Rest

8. Increase you water intake. A good formula for this is to multiply your bodyweight by .66 to get the required number of ounces per day.

9. Use nutritional supplements. If you can't afford too many products, just stick with the basics; like whey protein. If you can't afford whey protein the next best thing is egg whites.

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if I’m doing push-ups and my penis touches the floor before I reach all the way down. am I still doing the push-ups correctly?

Any tips on foods that are cheap, but do one of these following:

1. Help drop weight quick

2. Keep you full longer

3. Healthy snacks

Also, any tips on:

1. Workouts for bigger girls that target belly fat

2. Workouts for bigger girls that work fast and effectively

3. Workouts that don't strain your legs and or don't require a bunch of knee movement (I have knee issues)

4. Workouts that can be done AT HOME!!!

5. Apps for working out, or tracking calories that DONT REQUIRE MONEY.

I will take any other tips even if they don’t fall under these categories!

Hello, I’m looking for some advice on how to lose weight? Like foods and exercise? I don’t eat a whole lot and I’m more of a snacker. I also binge eat. Anything helps thank you

I'm looking for some tips, advice or experience from other fellow workout-ers.

I do a PPL routine with 5-7 minute intervals of cardio (stairs, elliptical, arc trainer) and I can't seem to maintain endurance in the stair master..

I see other girls in similar or even worse shape than me who are able to stay with it for 15 minutes or more..

If you're one of those people, what's your secret?

HELP!!

Need some help gaining weight and mass! If anyone could help i can tell you my workouts and what supplements i’m taking, all help would help me. thank you

For example on a back/bi day. Should I do all my Bi exercises in a row, or do back exercise then bi exercise and vice Versa?

It's been 4 months in of exercising and literally all my other muscle groups have gotten stronger except for my legs, I don't skip leg day either. Literally I doubled the weight I started with for every other muscle group except legs, i'm still doing 45's on each side for squats i've only increased 20 pounds, anything after that becomes too hard to lift and just get bad form. I want to do legs twice a week but literally I get really bad muscle soreness for my legs it lasts a week or longer, but the people that work out with me their muscle soreness for their legs only lasts 3 days. I've also started doing more exercises for legs in the same day because if not I won't be able to do it another day from all the soreness. It's starting to get frustrating because what's the point of spending so much time in the gym and literally being so sore the whole week that you can barely walk to not see any results. Last thing all my other muscles get a nice shape except my quads, hamstrings and gluts for some reason they refuse to grow.

My workout: 4 sets of 15,13,10,8 reps for all workouts,

Squats 145lbs,

Deadlift 195lbs,

Elevated split squat 35lbs each side,

Leg press 270 lbs,

Lying leg curls 105lbs,

Leg extensions 140 lbs,

Calves raises 90lbs,

5 minute jog and 4.5 minute sprint.

I also drink 3 scoops of protein each containing 30g of protein, with 10 g glutamine, and 10 g creatine.

In 2023 i included some glute exercises in my workout like, squatting while holding quite a few heavy books as weight, glute bridges (using the same bunch of books on my hips) and donkey kicks. (i cant go to the gym or buy equipment rn so yeah). I used to be really skinny before, then i gained a lot of weight during covid and i lost it through workout later. Last year i turned 16 and i did see i developed some curves, and i thought it was becuase of the excercise. I continued the same routine this year, but i did decrease the frequecy (because i need to focus on my academics). But i did not notice any change in me? I was pretty happy last yar thinking i had made enough progress and i would grow more this year, but i feel pretty insecure again? Can anybody please tell me if there are more efficient exercises, or what mistakes i might be doing?

It would help if I had an app that could help with what I need to do to help what.

So, my legs shake..a lot, when doing just the bare minimum of glute workouts. Is it normal?.

Squats rep of 20 sets of 5 (I hope I’m using that correctly) Glute kickback rep of 20 on each side, sets of 10 Just focusing on glutes right now to see if I can commit to it :). Please be kind I’m still learning.