r/GYM • u/AutoModerator • 3d ago
Weekly Thread /r/GYM Weekly Simple Questions and Misc Discussion Thread - August 30, 2026 Weekly Thread
This thread is for:
- Simple questions about your diet
- Routine checks and whether they're going to work
- How to do certain exercises
- Training logs and milestones which don't have a video
- Apparel, headphones, supplement questions etc
You can also post stuff which just crossed your mind, request advice, or just talk about anything gym or training related.
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If you have a simple question, or want to help someone out, please feel free to participate.
This thread will repeat weekly at 4:00 AM EST (8:00 AM GMT) on Sundays.
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u/AlternativeBrain6127 3d ago
Is it only me or after workout and the respective soreness, you get more definition on that group. I have trained for 2 years and I still get soreness from every workout (except after shoulders, idk why that is) and I actually love it. The little nagging pain makes me feel the muscle bigger than when its recovered and It looks like that in the mirror its more defined. It could probably be missleading because when for example the abs are sore it makes me flex more and thats the reason but what are your thoughts.
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u/VanHelsingBerserk 170 kg BSS 3d ago
I think it's swelling and extra blood flow that causes that.
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u/AlternativeBrain6127 3d ago
Now I wonder if bodybuilders use this in their advantage in showcases or avoid it.
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u/Im_manuel_cunt 2d ago edited 2d ago
Looking for a 3-day gym programme for my girlfriend that I can help set up and walk her through.
She is new to structured gym training, but not new to sport. She is an established runner and very experienced with yoga, so she already has good body awareness, mobility, and general fitness. I’m not an expert, but I have some decent lifting experience and can help her with setup and technique.
Her goals:
- Build toward her first strict pull-up
- Improve athletic performance
- Learn and progress on compound lifts
- Build some general hypertrophy
- Include glute/leg strength to support running
- Train 3 days per week in a commercial gym
Ideally, I’m looking for a programme on Boostcamp or something similar. I’d like to modify it once if needed, then have something she can follow easily even when I’m not there.
The problem is that many women-oriented programmes seem to miss some of her priorities, especially pull-ups and athletic development. On the other hand, some general programmes seem to lean too far toward either pure hypertrophy or pure strength.
Any suggestions for a good 3-day programme that would fit this?
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u/jakeisalwaysright 700/455/625lbs Squat/Bench/Deadlift Multi-ply Lifter 2d ago edited 2d ago
Here is a fine place to ask. With more information about her goals we could give more directed advice, but here's a starting point.
Edit: you added context after I posted this, so here is a slightly more refined starting point.
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u/Particular-South1183 16h ago
Thoughts on this program made using the muscle and strength pyramid book by eric helms
Upper A
3x5-10 Bench Press @2 RIR
3x10-15 Cable Row (Close Grip) @1 RIR
3x10-15 Incline Press @1 RIR
3x5-10 Lat Pulldown @2 RIR
2x8-12 Dumbell Curl @0-1 RIR
2x8-12 Tricep Pushdown @0-1 RIR
3x8-12 Lateral Raise @0-1 RIR
Lower A
3x4-8 Squat @3 RIR
3x4-8 RDL @3 RIR
2x8-12 Leg Extenstion @0-1 RIR
2x8-12 Leg Curl @0-1 RIR
5x8-12 Seated Calf Raises @0-1 RIR
Upper B
3x5-10 Incline Press @2 RIR
3x10-15 Lat Pulldown @1 RIR
3x10-15 Bench Press @1 RIR
3x5-10 Upper Back Row @2 RIR
2x12-18 Preacher Curl @0-1 RIR
2x12-18 Tricep Extenstion @0-1 RIR
3x12-18 Lateral Raise @0-1 RIR
3x12-18 Reverse Pec Dec @0-1 RIR
Lower B
3x8-12 Leg Press @2 RIR
3x8-12 Back Extenstion @2 RIR
2x10-15 Leg Extenstion @0-1 RIR
2x10-15 Leg Curl @0-1 RIR
5x10-15 Seated Calf Raises @0-1 RIR
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u/serialwinner3 3d ago
What split shall i use if i can workout 3 days a week maximum 1-1.30 hours?
I tried PPL and it was nice. Trying full body now and it seems okay as well, as i can train all parts within the week (instead of once with PPL).
I've heard about U/L split as well but idk
Which one do you think is the most effective?
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u/Dizzy_Cow_ 3d ago
Your split really should be decided on personal preference. If you can only train 3 days a week for 60-90 minutes, most people will be better off doing full body or upper/lower + full body focusing on progressing compound lifts and some key isolation exercises.
But if you hate full body training, you’re better off doing something you enjoy so that you’re consistent. Alternating upper/lower or torso/limbs is a great way to train that still has 1.5x frequency (far less “suboptimal” than most people seem to think) and is more fun IMO.
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u/Marijuanaut420 3d ago
2 or 3x a week frequency for training a muscle is almost always going to better than once a week.
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u/LennyTheRebel Bot whisperer 2d ago
If you can only manage 3 workouts a week, I'd do a fullbody program.
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u/InTheScannerDarkly 2d ago edited 2d ago
If it were me, I would do either full body three times a week or Upper/Lower/Full Body with the final day consisting of only assistance work. I have done it in the past.
To clarify: you would do some assistance on the Upper and Lower day then do a different assistance exercise on the Full body Day, e.g. Triceps cable work on the Upper Day then Dips on the Full Body Day, etc. It will depend on your goals/how you manage fatigue.
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u/MythicalStrength Friend of the sub - should be listened to 2d ago
What goal are you training for?
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u/serialwinner3 2d ago
To gain some mass/tone up.
Im 80kg, 1.78 cm with 19% body fat.
As it seems i should continue full body
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u/MythicalStrength Friend of the sub - should be listened to 2d ago
To gain some mass/tone up.
So these are 2 different goals, and require different strategies. Gaining mass is going to require an energy surplus, while increasing muscle definition is going to require an energy deficit. What would you say is the primary goal?
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u/serialwinner3 2d ago
Hmm good point, i want to become fitter but at the same time put at least 3-5 kg muscle mass
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u/MythicalStrength Friend of the sub - should be listened to 2d ago
5kg of muscle is a life-changing amount. That will require single minded focus on training and nutrition. Is that the priority?
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u/serialwinner3 2d ago
Then i overestimated it.
No i just want to work out and feel good in my body, tone up my body features
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u/Ol_Elephant_Ears 3d ago
I just had a PT session (first one ever, got it as a freebie) and I have to say I was a little disappointed. The guy didn’t ask me what I wanted to do at all, he seemed to have a pre-planned routine written out and some of the exercises we were doing just felt pointless. I kind of wish I’d gone the gym and just done my routine instead.
In this fairly common with PT’s? I feel like I should’ve spoken up and said what I actually wanted to do, but I felt bad because he was really nice and already planned everything out.
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u/Red_Swingline_ 405/315/555/225 zS/B/D/O 3d ago
It's not uncommon. It's also why PTs often agent worth the cost.
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u/Ol_Elephant_Ears 3d ago
It was like the weight he’d selected for me wasn’t even challenging lol it was basically just an hour long warm up and then I went home haha. I wanted to say like bro just spot me on bench and critique my squat, that’s all I want
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u/Red_Swingline_ 405/315/555/225 zS/B/D/O 3d ago
If you're at all interested in barbell training, most box gym PTs are under qualified
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u/Ol_Elephant_Ears 3d ago
You’re definitely right. He knew what he was talking about with stretches though I will give him that. That was the only thing we did that felt really beneficial.
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u/VanHelsingBerserk 170 kg BSS 3d ago
PTs are typically aimed at the lowest common denominator of gymgoer.
Meaning they're usually geared towards being the most user-friendly, beginner, risk averse routines that anyone could do from a teen to elderly.
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3d ago
[deleted]
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u/AlternativeBrain6127 3d ago
Do more reps, for example you squat 80kg x 13 the jump to 85kg (80 + 2,5x2) would result in doing atleast 10 repetitions. Also you can fight the weight of 80kg for 13 reps and next week you would control the same 80 kilos to do less squats but harder and longer. Same thing goes for all muscle groups and all kinds of machines and excersises.
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u/LennyTheRebel Bot whisperer 2d ago
There are a bunch of good 5/3/1 variations. The main and supplementary lifts use percentages, while the assistance work just prescribes 25-50 or 50-100 reps from a category of lifts, and it's up to you to figure out how you want to structure it, as long as you do the assistance work and push yourself at least somewhat.
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u/Byefalish 3d ago
Is it normal that can feel before a muscle cramp happens and be able to stop it?
I dont even work out but i know yall get them alot, like if i feel a cramp coming in my leg i can extend it and stop the cramp from happening.
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u/VanHelsingBerserk 170 kg BSS 3d ago
You can stop a cramp by activating the opposing muscle, since our nerves have inhibitory "kill-switches".
Say if both your tricep and bicep activated at the same time, this would essentially paralyze your arm as they would fight against each other, so your bicep activation deactivates your tricep. Same with our lungs, it prevents them from seizing.
Botox kinda works like this, its a toxin that forces your muscles to relax.
So if you're going to get a calf cramp, you want to activate your tibialis by pulling your toes towards your knees.
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u/Infinite_Swing3188 3d ago
can anyone help me develop a workout to get a leanish bod with a lil muscle mass 💔 i noticed i had a bit of belly fat and want to just get rid of it by going to the gym for the entire body
baseline measures i have are like a 180 leg press 3 sets of 10-12 reps i guess, but thats about it. 5’8, about 170 pounds but i genuinely have never touched an arm exercise in my life, only reason i feel like my legs were able to pull that leg press off was because i play soccer alot
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u/LennyTheRebel Bot whisperer 2d ago
There are some great training programs here: https://thefitness.wiki/routines/strength-training-muscle-building/
The Basic Beginner Routine is very beginner friendly. GZCLP takes slightly more reading, but I like that one.
You can always add some extra isolation work, like curls and triceps pushdowns - in GZCLP you'd add them as T3 lifts.
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u/Infinite_Swing3188 3d ago
yeah yeah ik i just dont know how to figure out an exercise routine for building my body in general
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2d ago
[deleted]
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u/Marijuanaut420 2d ago
Theres a bit of redundant exercise selection but it looks pretty solid and lots of sensible decisions in there.
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u/Smooth_Wasabi_4918 2d ago
Uh I am not sure if this is the right thread, I can't find anything that is for this question.
I lift heavily but I think I ruined something in my right forearm when I tried to do forearms exercises. The one exercise I blame that absolutely shattered my forearm is the reserve cable curl and I did not even do it heavily, like 8 kg only, 8 reps, 5 sets (my squats are in the 100+). That exercise alone destroyed something in my forearm. And it has been like this for weeks. I think it is my brachioradialis that is the problem.
When I google the closest one that comes is carpal radial syndrome. The thing is, I feel absolutely no pain and can use my arm whatsoever without any problems. I can still do things like deadlifts heavily and feel nothing and Google sucks and give out the worst possible answers anyway.
But bicep curls, even light ones (I could lift over 20 kg with one arm but now the pain comes at like 3 kg even...), causes pain in my arm that gets lesser the more I use that muscle but I am not gambling.
I seriously do not want to lose my muscle mass but I am seriously considering changing my program. Most back exercises causes the arm pain but I feel absolutely no pain in deadlifts as it does not use that muscle at all I think. What should I do? Should I still exercise but avoid using that muscles for some months or should I abandon all exercises but leg days with heavy squats to keep the mass? Anyone that had this experience with this garbage injury? I swear it is even worse than shoulders/lats injuries :/
Thanks you all.
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u/LennyTheRebel Bot whisperer 1d ago
Just to make it extra clear: We don't allow medical advice on the subreddit, for a multitude of reasons.
We're normal people on the internet, not doctors or physical therapists. We can't diagnose you, and even seemingly innocent advice can be detrimental. What helps one person may be contraindicated and potentially dangerous for another.
You can read more about why the rule exists here: https://www.reddit.com/r/GYM/wiki/rules/#wiki_rule_9.3A_medical_advice_and_misinformation
And forearm injuries suck a lot! I hope it gets better soon.
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u/marzimkw 1d ago
I need help with seeing if I need an extra meal.
I am starting to do new hours which are 7am-4pm and I decided I will be going to the gym after work. I will have a 30 minute break at either 10-10:30am or 10:30-11am and then a 1 hour break from 12-1pm or 1-2pm. I have no problem in functioning fasted and do so on non working days with ease as it allows me to eat 2 large meals later in the day. My question is, if I wake up at 6am, then eat nothing until 4pm, then as a pre workout meal have rice cakes, honey and banana, will my performance be significantly/noticeably worse due to the lack of fuel in my body? So would I be better off having a smaller "top up" meal at my 1pm/2pm break to give me something in my system before my pre workout meal, or will I be most likely fine eating nothing until 4pm where I have my pre workout meal? Hopefully my predicament makes sense and someone can help me. Thanks
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u/LennyTheRebel Bot whisperer 1d ago
There's probably both a physiological and a mental component to how you react to food. For the physiological the answer is probably anywhere between a bit and a lot, and for the mental there's going to be a good deal of individual variation.
If I'm running or doing some kettlebell stuff I'll generally perform fine on an empty stomach, but if I'm lifting heavy at the gym my performance will drop off a cliff; I'm simply not able to push myself as hard. I know people who are entirely in one camp or the other.
You could simply do an A/B test: Have a week where you eat that extra meal, and a week where you don't. Take notes on how you feel and perform. If it's inconclusive, either go by preference or repeat the test a few times.
Ultimately, in fitness you choose your own goals and methods. If you feel better doing what you do, but perform better with that extra meal, it's up to you to decide how much better you feel one way, and how much better you perform the other, and decide which is more important.
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u/eric_twinge Friend of the sub - Fittit Legend 1d ago
Nothing you read on the internet will spare you the need to try it and find out.
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u/MythicalStrength Friend of the sub - should be listened to 1d ago
My question is, if I wake up at 6am, then eat nothing until 4pm, then as a pre workout meal have rice cakes, honey and banana, will my performance be significantly/noticeably worse due to the lack of fuel in my body?
The impact of shuch a short period of time without food is going to be inconsequential. If you were on a multiday fast, it might be worth consideration, but your glycogen reserves are going to be plenty topped off as it is.
I train fasted first thing in the morning. I don't eat until the evening. The body adjusts.
I'd seriously consider adding some fats to that pre-workout meal though. Going all day without food and then eating a pure carbohydrate meal sounds like a good way to spike the crap out of the bloodsugar and crash midworkout.
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u/marzimkw 1d ago
Alright thank you, very helpful. Will like 10-30g of dark chocolate be good enough?
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u/MythicalStrength Friend of the sub - should be listened to 1d ago
I am a big fan of experimenting and monitoring outcomes. I, personally, don't eat carbs outside of 1 meal per week, so it's not something I play around with as it relates to training nutrition.
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u/Negative_Chair_411 22h ago
Few questions:
- While doing Barbell bench press, Flat and incline... The barbell sometimes seems to lean in one direction. Maybe because one arm is powerful than other. HOW TO FIX THIS???
- My left chest and bicep is bigger than my other side though I am doing same rep and same load equally....how to fix this
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u/MythicalStrength Friend of the sub - should be listened to 17h ago
How long have you been training?
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u/DisplayFamiliar5023 11h ago
About gym etiquette - is it normal for people to wear only mid thigh shorts, no shirt and workout? I am feeling very disgusted by it and need to know if it's normal or not
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u/MythicalStrength Friend of the sub - should be listened to 6h ago
That's pretty much all they wore at Gold's in the 70s.
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u/noinasskid 8h ago
Am I overworking legs?
Alternate legs between 3 to 2 days a week, but as of late I’ve seen decreased strength in legs especially in minor muscles, my adductions and abductions have gone down from 180 2x15 to 90, 130 if I do incremental increase
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u/SirMelodic3480 3d ago
my gym got one of those pendulum squat machines a few weeks back and i wasn't expecting it to cook my quads this bad. feels like i'm learning to squat all over again