Fitness 2025-09-23

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a 14 yr old gym begginer been in gym for about 4-5 months highest bench press: 10kg on both sides

Keep going bro

0:04

Im so happy guys i hit 54kg lat pulldown after 4 weeks

0:04

First time i went gym i was only able to do 39

0:04

Now i can do 54 with good form

Cold

First time i went gym i was only able to do 39

Best feeling is when you can unlock pull ups

0:06

Idk where you are rn with progression but it's such a nice feeling

0:06

Stuff like dips and pull ups im bad at but I remember first getting a rep on them

YaltsYaBoi

Best feeling is when you can unlock pull ups

Im able to do pullups

0:08

But only like 4

That's good

When im able to do 6 or 8 im gonna put them in my back workout

YaltsYaBoi

That's good

Yeah

0:08

I love gym

What's your body weight rn?

My dad told me ive gotten bigger

YaltsYaBoi

What's your body weight rn?

65 2 weeks ago

Cold

My dad told me ive gotten bigger

Real

Cold

My dad told me ive gotten bigger

Like ive gotten bigger muscles

Cold

65 2 weeks ago

Very cool

Felt so happy

R u bulking?

When he said that

YaltsYaBoi

R u bulking?

Yeah

Family members always notice first

Im a bit lean rn so i wanna get a bit bigger

YaltsYaBoi

Family members always notice first

Yeah

Pls don't fall into the trap of not believing family members compliments

My dads the one who convinced me to go gym

1

The body dysmorphia ahhhhhhh

Oh fuck i forgot to train traps today

0:09

Nooo

0:09

Aww

Cold

Oh fuck i forgot to train traps today

: (

Its fine

I gotta get good at pull ups

0:10

And dips

Ill do them tmrw

I'm pretty good at chin ups

0:10

I can do around 10 and I weigh 100kg

YaltsYaBoi

I gotta get good at pull ups

My friend told me he would do half his max pullups take 2m rest

So next cut im hoping in like a years time I can do 20

Then do max pullups

0:10

And his pullups increased

Cold

My friend told me he would do half his max pullups take 2m rest

That's similar to what i di

0:10

It's not too different to grease the groove

Yeah he went from 2 pullups to 10 im 3 weeks

Damn

0:11

?!

In

0:11

Yeahh

2 to 10in 3 weeks

Yess

That's a giant increase so quickly

Even i was shocked

0:11

Thats what im saying

I must give myself time to reap gains on the bulk

My life has been so much better ever since ive started the gym

1

So real

Like

0:12

Im more confident now yk

Yes

0:12

You're spending time building something

Yeah

0:12

Cant wait to become big and bhff

0:12

Buff

0:13

Still baffled how i saw someone shoulder press 50kg

0:13

I cant even fathom lifting that weight

Cold

I love gym

I love gym too

0:22

We go gym?

Cold

I cant even fathom lifting that weight

Will be you one day

Night

We go gym?

Wym

Varelyn

Will be you one day

One day

0:32

Im on 20kg rn

0:32

50 will be mine one day

Night

I love gym too

Who doesnt

Cold

Wym

Just a joke lol

Night

Just a joke lol

Oh lmao

https://www.kkinstagram.com/reel/DO4Sie5k75G/?igsh=MXU2dzV4aDN

0:53

I had no idea this was a thing

0:54

This probably explains why on squats and db bench im able to get easy prs on day 1 of the program And since I repeat them on day 2 im unable to achieve that same level of performance

0:54

Maybe i need more variation in my prog Hmm

sadisticspagett

This probably explains why on squats and db bench im able to get easy prs on day 1 of the program And since I repeat them on day 2 im unable to achieve that same level of performance

You do the same exercise 1 day and then the next?

Leigh

You do the same exercise 1 day and then the next?

Yea i do

Like Monday Tues?

Like on upper 1 and upper 2 I keep the same excerises

oh

Leigh

Like Monday Tues?

Oh nah

You should have some variation

1:00

But, you should keep the main movements the same

For upper lower I switch the focus

For example, how will you get a bigger bench if you do bench only once per week?

Chest/ back 1 then back/ chest 2

Leigh

But, you should keep the main movements the same

Yeah now im thinking On day 1 id keep the movements as normal but on day 2 id add pauses or whatever use a much loeer weight

That would count as a vairation

1

1:01

Variation on bench could be: Close grip, paused, spoto press, larsen, wide grip, different bars, and many more

1:01

Incline ^

Gotcha

I have 3 different bench variations and 3 different overhead

1:02

each week

1:03

I do close grip, normal grip and larsen on bench

I think im past the newb stage and I probably need to learn load management if I want to make a prog work

I do 3 bench types and 1 ohp

Dumbbell seated, barbell seated, and standing ohp

1

1:03

for ohps

Bb flat, db flat close and db incline (edited)

Is there any way to make barbell ohps also hit lateral delts?

1:04

Behind the neck I suppose

they do hit ur laterals

U rly don’t need that much for ur delts to pop can’t lie

1:04

Since ur already doing a lot of work for rhem

ye

So more variations huh

1:12

Is there any good resource to understand load management and cns fatigue management stuff out there

Hey everyone quick question is going gym 3 times a week bad I’m starting work soon and won’t have enough time to hit gym 5 times a week like I do now I’m trying to loose fat and build muscle I was gonna switch to Monday Wednesday Friday as my work I’m gonna Be hitting 15-25k steps a day since it’s construction I just dunno what to do I’m gone from 115kg to 110 just need advice on what to do right now I do ppl but Day 1: Push (Chest/Shoulders/Triceps) Day 2: Pull (Back/Biceps) Day 3: Legs Day 4: Chest/Back Day 5: Shoulders/Arms and dunno if I should switch to full body 3 times a week when I start work

Kezz

Hey everyone quick question is going gym 3 times a week bad I’m starting work soon and won’t have enough time to hit gym 5 times a week like I do now I’m trying to loose fat and build muscle I was gonna switch to Monday Wednesday Friday as my work I’m gonna Be hitting 15-25k steps a day since it’s construction I just dunno what to do I’m gone from 115kg to 110 just need advice on what to do right now I do ppl but Day 1: Push (Chest/Shoulders/Triceps) Day 2: Pull (Back/Biceps) Day 3: Legs Day 4: Chest/Back Day 5: Shoulders/Arms and dunno if I should switch to full body 3 times a week when I start work

Going to the gym 3x per week with the schedule below is a bad idea because you’re only training each body part once a week, apart from your chest which gets 2x per week. If you’re going to do 3x per week run a full body program so that you get sufficient volume and frequency to make progress in the gym

I was gonna switch to full body

Kezz

I was gonna switch to full body

You should

22:22

Your split should always align with the amount of days you're aiming to train per week

22:22

If you can only do 4, do full body or upper lower

22:22

if you can only do 3, do full body

22:22

if you can only do 2, do full body

22:23

if you can do 5, do full body, PPL or upper lower

22:23

Basically the more days you have free the more freedom you get with split choice

22:23

Unless you wanna do 1x per week frequency but with huge volumes per session, which can work but its not going to be quality work across the board

Is the split I do now decent for 5 days a week

3 Yeah Buddy.... Ain't nuttin' to it, but ta do it @Kezz !

Kezz

Is the split I do now decent for 5 days a week

Lacking leg frequency

I got it from some TikTok it’s this

22:25

3 sets 8 reps Day1 Push 3 sets each Chest Flat press machine Incline dumbbell press High -low cable press Shoulders Dumbell seated lat raise Dumbell shoulder press Triceps Overhead Tricep extension Straight bar push downs Stair master 10 mins Abdominal Day 2 pull (3 sets each ) Back Wide grip lat pull down High-low single arm row Pulley row Seated chest surport row wide Pullovers Biceps Bayesian curls Rope hammer curls Stair master 10 mins Abdominal Day 3 legs 3 sets each Squats Leg extension Leg curls Calve raises Rdl Stair master 10 mins Abdominal Day 4 chest , back 3 sets each Chest Chest flies Incline smith machine Chest dips Back Bent over rows Straight arm pull downs Wide grip seated chest surport row Stair master 10 mins Abdominal Day 5 shoulders arms Shoulders Smith machine shoulder press 8 reps Single arm cable lateral raises 8 reps Db lateral raise 8 res Bicep Bayesian curls Incline curl Crossbody hammer curls Tricep Cable overhead extension Reverse grip pull down Straight bar pull down Stair master 10 mins Abdominal

Kezz

I got it from some TikTok it’s this

Huge tip mate

22:25

Don't get workout advice from tiktok

Ignore the abdominal each day o switched that to once a Week

I just stole It cause I had one before but wasn’t seeing any difference so change to that one

22:26

Only been doing it for 2 weeks now

Kezz

I just stole It cause I had one before but wasn’t seeing any difference so change to that one

There's some good pre-made programs on a site called liftvault

Before I was doing ppl rest ppl rest

22:26

I will check it out thank you

22:27

Do u know what lift off is?

Leigh

There's some good pre-made programs on a site called liftvault

They have all different kinds of split accommodation

22:27

We also have some pre-made programs in https://discord.com/channels/688710650507165697/1233382622260891658

Kezz

Do u know what lift off is?

Nope

With full body is it just the same workout each time or Do I switch it

Kezz

With full body is it just the same workout each time or Do I switch it

Nah, you should have 3 different variations per week

22:29

I.e.

22:29

Each workout will be slightly different

22:30

However, it will hit the same body parts, the movement patterns will also be very similar

22:30

For example, you might have a horizontal push on all 3 days, but you might do 1x close grip bench, wide grip bench 2x

22:31

They're the same movement patterns, but slightly different variation of that movement pattern

So should I switch to full body now or wait till I start work

Why wait

Kezz

So should I switch to full body now or wait till I start work

I mean, if you start now you have the benefit of familarising yourself with the program

22:43

Either works

22:43

There's no right or wrong there imo

Fellas

23:23

Is it a deal breaker if ur gym doesnt have a t bar row?

23:24

Gym looks great ill be perfectly honest

23:24

But only downside is that it kinda lacks back implements

23:24

No t bars Just has a lat pd

23:24

I guess you could make dbs work tbf

Not a deal breaker for me

23:49

Deal breaker for me would be no squat rack with pins, and no blocks for weightlifting

1