question for the community

Hi! I am F 5’4 and 135lb I am currently going to the gym twice a week but looking to increase this to gain muscle mass particularly in my arms and back so I’ve come up with a new routine. I read through multiple articles and got some good advice I was just wondering if I could get some more if...

Recently got this routine, is the volume and exercises sufficient for hypertrophy? Upper Day 1 A.) INCLINE BENCH PRESS 2-3 Top sets of 6-8 reps B.) TBAR ROW 2-3 Top sets of 10-12 reps C.) STANDING DB SHOULDER PRESS 2-3 Top sets of 10-12 reps D.) LAT PULLDOWN 12-15,10-12,8-10 E.) CABLE...

I'm trying to bulk up at 190 I'm 160 years old and 6'1 tall. I don't know what to eat or even have time to cook every day. i work at a meat plant from 3pm to 1am and then I am also a full-time student from 8am to 12 pm I have skinny forearms but strong arms because I pick boxes up and throw them...

I am 35, M, 6’3” and I currently weigh 245. My caloric intake is at 1800 a day on average. My main macro target has been protein and I get about 180g a day. I started to try and lose weight when I was 33 and weighed 400lbs so I have definitely come a long way. I did a Kettlebell routine after...

Yo, So i have been goin to the gym for baout a year and a half or so, been doin pretty good and wanted to change things up. So I was thinking about this split, can u guys give me ur professional gym bro opinion? Day 1: Push Barbell Bench Press - 4 sets x 8-10 reps Incline Dumbbell Bench Press...

TLDR: Current workout is a lot, need lower volume alternative. Hi all! Busy dad, engineer, and now student here. I’ve been doing a 3 day a week full body workout plan that consists of 4-5 compound lifts and 2-3 isolation lifts (7-8 exercises 3-5 sets). It’s taking me 1.5-2 hours to get through...

Found a good 3 day per week full body (it was suggested to be the best for me) program, and tweaked it a bit. Would love to hear your opinion on this! Anything i should change? (e.g. sets, reps, certain exercises...) Tuesday: https://hevy.com/routine/OT1SR4IylgF Thursday...

p/p/l 6 days a week. push hypertrophy 3x10-12 flat bench 3x12 db incline press 3x12-15 cable fly 4 sets of failure dips 3x12 skullcrusher 3x12 cable pulldown pull hypertrophy 3x10-12 deadlift superset with 3x10 wide grip pull up 3x12 bent over row 3x12 lat pulldown 4x10-12 db row 3x12...

Hello everyone. I am on a mission to tone up and lose weight. However, I'm completely ignorant when it comes to the gym. I go there and do a few machines but I feel like I'm not doing things the right way or enough times. Would anyone please drop any routines for weight loss and toning? If...

Hey guys, I'd really appreciate it, if some of you could give your thoughts on my training routine. Is it any good? Any improvements I can make? Am I doing something wrong? I'm doing a full body split where I work out 3x per week with proper rest in between. Here is the two workouts: Workout...

Need a 5 day full body + 1 day abs workout using only bodyweight, dumbbells and curl rod. Im looking to build muscle and this is the only equipment i have access to. Would greatly appreciate any and all help.

Hello, I'm currently making a hypertrophy workout planner that looks like this and getting ideas on if I should add any other features, currently it has: - Exercise lists categorized by muscle group that can be accessed with dropdown boxes Muscle group -> Exercises for that group. - Track...

My wedding is at the end of this year (12/31/23). I’d like to look good. I have a workout goal I want to work up to, that’s not the problem- food is the issue. Any links/recipes/help would be greatly appreciated. What menu should I follow that will compliment what I do in the gym? 6 foot, 220...

Monday upper Bench press barbell W , 3 sets Chest fly machine 3 sets Seated row machine W , 3 sets Lat pulldown cable 2 sets, 1 F Shoulder press dumbbell 3 sets Bicep curl machine 3 sets Triceps rope push down 1 set, 2 F Tuesday Lower Squat Barbell W, 3 sets Deadlift barbell W...

ROUTINE DAY 1 - PUSH DAY (chest, shoulders and triceps) Workout A (Chest) - Dumbell Bench Press 3 x 8-12 FF - Inclined Dumbell Press 3 x 8-12 FF - Dumbbell Flys 3 x 8-12 FF - Crossovers 3 x 8-12 FF Workout B (Shoulders) - Millitary Press 3 x 8-12 FF - Lateral Raises 3 x 8-12 FF -...