I thought some folks here in fitness@lemmy.world might also be interested in a more strength and hypertrophy training oriented community, with a focus on weekly training logs, program discussions, questions and lifting techniques.

After humming and hawing about it ever since the Reddit API migration, I decided that if I wanted to see it on Lemmy I really should make it so.

!weightroom@sh.itjust.works

One of the things that I missed the most from Reddit was the strength training subs, as they were great motivation to stay consistent, and the occasional program parties were a lot of fun. A bunch of folks trying to get through super squats and drinking a gallon of whole milk per day made for some pretty interesting workout reports.

I have not traditionally been a community builder in the past, but I believe there is big a gap in the Fediverse where strength and hypertrophy training should be.

I normally do a regular calisthenics routine 3 times a week, which involves push-ups among other exercises. Unfortunately I have recently injured my elbow, and need to give it some rest to heal. Are there any upper-body or arm exercises I could do in the meantime to preserve my strength that won't put stress or pressure on my elbows?

Hey, I was reading a lot lately and built myself a new plan after I followed my other one since weeks.

It's a simple 6-day Push/Pull/Legs - A/B rotation with a weekly rep scheme progression in it.

Rep ranges rotate forward for each version every inbetween each version (picture).

Exercises I have chosen:

PUSH A Barbell Bench Press Seated Dumbbell Shoulder Press Cable Chest Flys (mid-chest) Lateral Raises Cable Triceps Pushdowns EZ Bar Skullcrushers

PUSH B Dumbbell Bench Press Incline Barbell Press Dumbbell Flys (flat bench) Dips

PULL A Chest-Supported Rows Lat Pulldown Face Pulls Rear Delt Flys EZ Bar Curls Incline Dumbbell Curls

PULL B Pull-Ups Seated Cable Rows Straight Arm Pulldowns Reverse Pec Deck Hammer Curls Preacher Curls

LEGS A and B currently same: Leg Press Bulgarian Split Squats Leg Extensions Lying Leg Curls Standing Calf Raises

So years ago I got some stretchy ribbon stuff from a PT I was going to. It's kind of gross now and not as bouncy. I clearly need some new stuff. But where to get decent ones? There's a PT down the street from me but it's, I think, over priced. $5 Below sells it but, I think, it's probably trash. Where does one find some huge rubber straps for a good price outside of a bdsm dungeon (and i only ask because I want green and red, not black).

This is an open ended question. How do you create continuity in how you visualize your fitness journey across devices/platforms?

For example, I have data from my Amazfit, Zepp, Google Fitness days, I currently use a Garmin 530 while cycling and a Fenix 6 Pro Solar for everything else. With Garmin+ hinting at bad things to come and the high prices of Garmin watches I'm considering a possible Polar or a Suunto next. How do you visualize your trends over time?

• do you feed your stats into a spreadsheet?
• Do you use a quantified self app like Exist that pulls data from multiple sources

Another concern of mine is winding up split between ecosystems like if I bought a Suunto watch and eventually replaced my Garmin Edge 530 with a Wahoo device.

I can't pretend that Garmin does this especially well, even when my current devices are all Garmin, but I know my watch measures recovery and readiness after the rides I do on my edge, so I'm never in the dark as to where I stand on my recovery. Using a device only for workouts seems like it would be problematic as fitness isn't just movement, but also how you eat, sleep, etc.

So, I started going to the gym about a month ago. Doing dumbell curls I started at 10lbs. I tried 50lbs at first.

Mistake!

Sized down until I got to 10lbs. I was looking for the first one I could do 20 reps. Then, as days went on, I kept moving up sizes. I'm currently at 25lbs. I keep wanting to move up to 30lbs, but my body gives way around the 12-15 rep range. So, not quite there yet. But the first 10 reps of 25lbs aren't even hard anymore. It only gets increasingly more difficult after the 10 mark, but more often than not the 15 mark. 15-20 are the hard ones.

But with 30lbs it's hard right from the start.

So, should I be doing the 30lbs reps, even if its less than 20 reps? Or do the 25lbs reps which I can easily do 3/4ths of before it becomes a struggle for the last few reps?

I am always wondering and overcomplicating things in life and I have been posting quite a lot of questions here lately because I am just more confused the more I read.

I came to the conclusion that I absolutely might not need a rest day if I have the energy and motivation to go to the gym.

But I also can just quit going to the gym if I need more rest as well instead of just one rest day.

I have a few exercises that I know I can execute with a decent form. Probably not perfect but fine enough to not break me in the future so I just do them.

I feel like I have the best results in this kind of a mixed routine.

One week I do for example Push Legs Pull while moving Triceps from Push to Pull day and Biceps from Pull to Push day. This just feels way better than Chest + Triceps cause I have to lower weight for triceps exercises by almost 50% once I get to the exercise on chest day. Same goes for Biceps. Why biceps on pull day if I could just throw in a rest day after pull day and repeat again or heck, I can still go Push again with a bit lighter weight if I figure I don't need it.

So right now my routine is more like this: Monday: Chest + Biceps Tuesday: Legs (light) and bouldering (climbing) Wednesday: Back + Triceps Thursday: Cardio Friday: Upper Body (2 Chest, 2 Back, 1 Triceps 1 Biceps exercise) Saturday: Legs heavy Sunday rest.

But sometimes I don't feel the need to rest and I just add an arm day and after that I rest again.

It feels like I don't have a real routine but I am just juggling with the exercises I know and when to do them with the goal to hit most muscles 2-3 times a week.

After a pull day it sometimes feels wrong to not go to the gym the next day and just go for 4 biceps exercises so I just do that and call it a day.

I'm totally not sure about recovery in general but it might be taxing on my CNS but I just throw in a rest day here, a rest there and sometimes two days or heck even three days and go full into it again. Correct me if I am wrong but I think it could be a better idea to just listen to your body and not to a routine?

I just did Upper Lower + PPL (5 days) and tomorrow is sunday. Why should I stay at home tomorrow if I feel I can go hard on push tomorrow? If I go hard on push tomorrow I could still rest on monday and continue with legs and pull on tuesday and wednesday?

I don't look like Doc Mike, Chris Heria, Chris Bumstead and whoever is out there. But I also will never go as heavy as they go so it feels like that this whole recovery story on social media is more for the people who are really deep in the game but not for people who have so many sessions. Don't understand me wrong. Recovery is important and thats why I don't go to the gym every day. But sometimes it feels like working out chest and back twice is a week is perfect but my arms could actually need 3-4 workouts. Sometimes it feels like my legs only need one workout and I am dead the whole week so I won't do them twice. Just as an example...

I think waking up in the morning and doing whatever doesnt feel exhausted (worstcase soor) should be worked out. If I do chest monday and wednesday I feel like its fresh - why not just do Push again and move the pull to the next day?

But same goes the other way: Why should I go into my leg day if I am tired and exhausted from a heavy push day? Yeah my legs are fine but holy if my CNS is fried why?

We want to hear it!

Hey... I weight 76 kg, started at 83,8 kg in december 2024. Am 175 cm tall and eat about 2500 kcal and 1,6 gramms and more per kg bodyweight since december. Haven three days with less than 120g protein.

But my weight training sucks. I stsrted with 7,5 kg dumbbell presses and now I am at 12,5 kg. My barbell incline press was 2,5 kg each side now 7,5 kg so in total with barbell 35 kg.

Dunno what I am doing wrong? Doing Push Pull Leg 6 days a week, once I did PPL UL cause of time.

I feel so bad. Im doing everything I can

So I have been doing full body workouts the last months.

I switched to Push Pull Legs recently and it'sgoing quite well. PPLPPL Rest.

What I am asking myself though is do I have to be consistant with PPL so I reach 6 times a week?

What I mean does it have to be Push Pull Legs Push Pull Legs Rest or can I do that one week and the next week Push Pull Legs Rest Push Pull Legs?

Is it also okay to start the week with PPL and if I notice I have no time for 3 more times can I do PPL, Rest, Upper body, Lower body?

If I notice I have even less time, can I do PPL, Rest, >Full Body< Rest Rest?

So basically I should always benefit from PPL if I can guarantee atleast 4 times a week because I can always do Monday to Wednesday. Sometimes work and family kicks in and I cant add another cycle of PPL.

Am I giving this too much thought?

So last week I did PPL PPL Rest. This week I can do PPL and I will do Upper Lower Body on Friday and Saturday cause of work inbetween (coworkers got sick).. what do you guys think?

If this happens a lot, should I just stay with Upper Lower Body split instead and scrap PPL?

I like PPL currently but it sucks that I cant always guarantee 6 days time. I'd say every second week I can go 5 times... it never happend that I only did 4 workouts yet.

The question also could be: Is Push Pull Leg Rest Upper Lower Rest also viable? Is Push Pull Legs Rest Full Body Rest Rest also viable? Since I have to reduce my exercises in a upper body day and lower body day...

Basically my Upper Body day is nothing different than Push/ Pull, just two or three exercises less. But I keep the compound movements in it like Pull Ups and Dips, Benchpresses,... I scrap the isolated exercises though.

The reason I am asking this is because I heard PPL is useless if you only go 3 times a week. But how is it if I can atleast go 4-5x a week? To me it sounds actually quite decent since I can still focus on chest triceps etc. on mondays, back and biceps on tuesdays and legs abs on wednesdays. And I can still hit most muscles again if I do upper day and lower day instead of another round of PPL either way. Maybe not as effective cause I won't be doing flys and isolated triceps/ biceps exercises, but they still get hit a little bit twice?

This is my total for roughly two months (started using the app in mid-january, but had 3 weeks downtime because of a defective part breaking down)

Some highlights in the comments

Maybe someone can give me advice here or atleast confirm if my thought process is correct.

I currently weight 77,6 kg, 175 cm (male) and I am skinny fat. Meaning I am very skinny, have barely fat on my arms and legs but stored fat belly/ chest area.

So I calculated my kcal a day at about 2300 kcal. If I want to gain weight (muscles) with weightlifting I need a 200-400 kcal surpluss.

If I want to lose fat, which I also do (belly and chest) I need a deficit of 100-200 to maintain or gain slowly muscles while workout without losing muscles.

So I need 2200 kcal (maintain muscles, lose fat) to 2600 kcal (gain more muscles, not lose fat) a day to see gains everywhere and fat loss in belly/ chest area?

What is the best approach here? Lose fat in chest/ belly area first meaning going down to about 65 kgs first and then build muscles back to 75 kg or build muscles and lose fat later?

Obviously with the approach of going for 2200 kcal I might see slower muscle gaines but also fat loss, but also slower. I can't do both very fast if I don't commit to losing fat first or gaining muscles first.

So if I add cardio to my training programm I would have to eat all my kcal I have lost in the cardio session + the 2600 kcal surpluss resulting in about 3100 kcal a day to see gains. In other words: if I have problems eating a lot of food, which I do, I should avoid cardio currently?

What to do with calluses that hurt? After workout I couldn't even hold a toothbrush properly because it hurts. Also the calluses aren't symmetric in both hands. Could it mean I'm not holding the dumbbells correctly?

I go to the gym a long time now but it seems like no one ever teached me how to do proper form on exercises.

Yeah I can watch youtube videos, but it still doesn't feel right.

My gym only has staff with 0 clue besides on machines, so I can't ask them. And I don't want to bother strangers.

My current way to deal with this is go to the gym at 4 am in the morning and hope no one is at the gym so I can just play around without people staring at me.

But then I am afraid to try a dead lift cause if something happens what then?

Was thinking about asking a member at the gym who looks decent to show me everything and I just pay him 50 $ but that seems kind of weird.

I can do a few basic exercises like Benchpress, Lat pulldowns etc. but I'd never squat with barbells or dead lift or anything like that cause it just looks like I'd break my back on accident. But those exercises seem to be the best and shouldn't be skipped (atleast what I read)

I really think my social anxiety is holding me back on this part of the gym. I know everyone says: "No one cares what you do they are focused on themselves" but lets be honest, people stare and wonder what you are doing... it's just what it is.

As the title states. Am looking for decent chest exercises I can do from home. I have exercise bands and some space available. Any recommendations from you experts?

So happy right now