Second day at gym. Trainer:

Software Engineer

Second day at gym. Trainer:- Grapevine

Last time I posted my one month into gym, and congratulations to myself as it's been 2 months now.

Changes i feel are feeling more stronger. I am on a bit heavy weight. Increased like 2.5-5 kgs for every small muscle exercise. Overall I feel more strengthen.

Reduced fat by 2 kgs, I know it's very less but I feel it's still good as I haven't cut down any hard on my diet.

Going strong for the third month. Share your progress/experience down below.

Last month post: https://share.gvine.app/WybpEgUWmgNJbpJD8

Two months into gym

I joined a gym to gain weight. I took measurements initially and also today. 1.5 kg weight gain and lost a little tummy fat other than that no noticeable other changes. 


I discussed my diet with one of the gym trainers, He says it is good. 

But now all my motivation is gone.

Joined a gym two months ago, No progress so far.

"had a baby 4 months ago, he's not even walking yet"

Senior Software Engineer

New to gymming
Im following the athlean X 3 month beginner workout.
Any guidance or tips on gymming is appreciated

Gym guidance

Gym peeps, what made y'all started working out?

Software Developer

Anytime you catch yourself thinking about your ex, punish yourself by doing 20-30 push ups.

Turn your stress to strength.....

Advice for guys....

Hi there. I recently joined the gym without personal training. It has been 1 month. And I have been doing some basic workouts  and been progressing. But the thing is, when I talk to the gym trainer to teach me some new exercises or alternatives, they just joke it off. 

I can't leave this gym, because I don't have 2 wheelers for commute and this gym is the nearest one. 

What should I do ? 

I get that gym is also a business. But while doing exercise, I don't my form sometimes. And have no friend to spot also. 

Should I stop going? I don't want any injuries beacuse of wrong form!

Needs a personal trainer to level up ?

Content Strategist

Welcome to Software Engineers's Private Community

What is your passion apart from work.How much time do you devote for it.

Passion and time devoted

Lately I have started focusing on health and career 😁

So, how many days a week u go for any physical activity?

Gym
Swimming
Badminton everything is fine.

How many days u do exercise?

Senior Consultant

Picture: After 4 months of DUP, my progress.

Alright, so I used DUP—Daily Undulating Periodization. DUP is all about varying the intensity and volume of your workouts throughout the week, not only to avoid plateaus but also to boost muscle growth and strength. 

I tweaked my strength training days so I was hitting different rep ranges and intensities. Let's break it down.

Weekly Schedule with DUP:

Monday: Upper Body Strength Training (Heavy)
- Warm-Up: 10 minutes (dynamic stretching, light cardio)
- Bench Press: 4 sets of 4-6 reps (Heavy Weight)
- Bent Over Rows: 4 sets of 4-6 reps (Heavy Weight)
- Shoulder Press: 3 sets of 6-8 reps
- Pull-Ups/Assisted Pull-Ups: 3 sets of 4-6 reps (Weighted if possible)
- Dumbbell Bicep Curls: 3 sets of 8-10 reps
- Tricep Dips: 3 sets of 8-10 reps (Weighted if possible)
- Cool-Down: 10 minutes (static stretching)
Tuesday: Cardio/HIIT
- No change here. The plan is solid for burning fat and improving endurance.

Wednesday: Lower Body Strength Training (Moderate)
- Warm-Up: 10 minutes (dynamic stretching, light cardio)
- Squats: 4 sets of 8-10 reps (Moderate Weight)
- Deadlifts: 4 sets of 8-10 reps (Moderate Weight)
- Lunges: 3 sets of 12-15 reps per leg
- Leg Press: 3 sets of 12-15 reps
- Hamstring Curls: 3 sets of 8-10 reps
- Calf Raises: 3 sets of 12-15 reps
- Cool-Down: 10 minutes (static stretching)
Thursday: Active Recovery (Yoga/Stretching)
- 30 minutes focusing on flexibility and relaxation. Crucial for recovery and mobility.

Friday: Full Body Strength Training (Light)
- Warm-Up: 10 minutes (dynamic stretching, light cardio)
- Clean and Press: 4 sets of 8-10 reps (Light Weight)
- Deadlifts: 3 sets of 12-15 reps (Light Weight)
- Pull-Ups: 3 sets of 8-10 reps (Assisted if needed)
- Squats: 3 sets of 12-15 reps (Light Weight)
- Push-Ups: 3 sets to failure
- Plank: 3 sets of 60 seconds
- Cool-Down: 10 minutes (static stretching)

Saturday: Cardio/HIIT
- Same as Tuesday. Keep the heart rate up and metabolism fired.

Sunday: Rest/Active Recovery (Light Walk)
- Perfect for shaking off any residual fatigue and resetting for the upcoming week.

Nutrition Plan:
- No changes here. Balanced, nutrient-rich diet.
Tracking Progress and Tips for Success:
- Follow the same method for tracking progress and stay consistent with your workouts and nutrition.
- Rest and recover. The varied intensity will be demanding, so take recovery seriously.
- Form and technique are non-negotiable. Stick to proper forms to prevent injuries.
- Keep the right mindset. Stay positive and trust the process.

This variation with DUP will keep your body guessing and change your physique.

From Malnourished Skinny guy to Getting Jacked 💪🏻

Product Manager

I’ve been lifting for more than a year now, usually try to alternate between days. 

Recently I started taking swimming classes and have no energy to go the gym. But I don’t want to lose a lot of weight. I’m basically skinny fat and I don’t want to become skinny. 

I’m very disciplined with eating, but does working out twice a week even make a difference and provide enough resistance training? I’m thinking I can do one upper body day and one lower body day. 

Suggestions?

Twice a week workout schedule - any suggestions for routines?

Growth Manager

Welcome to Ask Grapeviners's Private Community

I've been going to the gym for a month now and this is my routine:
Day 1: Chest, tricep
Day 2: Back, bicep
Day 3: Shoulder, abs
Day 4: Bicep, Tricep
Day 5: Legs

Is this a good split? Would you recommend something else?

Need workout routine suggestion

Welcome to Office Gossip's Private Community

People of Grapevine, how do you maintain (or try to maintain) a regular workout routine. How often do you workout and what do you do.

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