Product Manager

They're in shape with less muscle density?

Growth Manager

Sorry to say, username not checking out 🥺

Awww but I’m just trying to get better Physically.

Please tell us Salt. 
 Is your username inspired by the salt used in hashing or the table salt or some GoT Ironborn reference?

Investment Manager

Consultant

Legs 
 Chest 
 Back 
 Shoulder 
 Arms 
 Abs/fast walk  alternate days 
  
 What's your rep range and how often do you change your diet and exercise?

For me, most progress in terms of strength I made when I was doing 16 rep for 4 sets. Currently doing 10 reps for 4 and bulking. Gained around 4kgs in the last 2-3months. Still lean though. My exercise and diet changes every other 3months. Keep experimenting with your exercises and rep range.

Software Engineer

12 rep range and 3 sets 
 Never change diet or exercise. 
 Compound lifts and increasing weights: Progressive Overload always

unrelated but what is the point of adding [Thread] in the title, when essentially every post here is the same with a title and comments.

@Idk Good question. 
It makes it easier for people to find my posts via search. Try typing [Thread] in search and you will find my posts there. Consider it a signature of sorts.

i figured it was search related.  
 about time grapevine added a advanced search

I do strength training 5days/week and play cricket on Saturday night. 
 -4 full body days 
 -1 day for week part.

I am slowly getting into the fitness lifestyle.

Do you play cricket in turf with closed sides and top ?

Machine Learning Engineer

I used to do back+biceps, chest+triceps, legs+shoulder/core

now I'm doing push, pull, legs+core

Which is good in your opinion ? The prior or later?

Custom Software Engineering Analyst

Senior Software Engineer

I used this to pick my routine: http://www.rohitnair.net/pp/

Since i am able to go to gym only 3 days a week,  rest of the days i have taken up running.
Current routine (taken from http://forum.bodybuilding.com/showthread.php?t=155009423)


Squats: warm-up, warm-up, work-set, work-set
Bench Press: warm-up, warm-up, work-set, work-set
Bent Over Row: warm-up, warm-up, work-set, work-set
Over Head Press: work-set, work-set
Stiff Legged Deadlifts: work-set, work-set
Curls: work-set, work-set
Calf Raises: work-set, work-set

3 days a week.
1st - heavy
2nd - medium (10% less)
3rd -  lite (20% less)

lite warm up - 1/4th weight
medium warm up - 1/2 weight
weeks
1- 8 reps
2- 9 reps
3- 10 reps
4- 11 reps
5 - 12 reps

Damn this is a good way of looking at each set.

Venture Capital

I have again started doing calisthenics after the surgery from 2 weeks following 3 days full body and alternate days skills while eating 4 tmeals a day. Earlier last year in starting i was 63kg and at the end of the last year I was around 72kgs but has to go through medical surgery so gained most of the fat and lost much muscles drastically. Now again starting journey first I'll continue with calisthenics for 2 3 months than will start weight training.

Thanks and best of luck to you too for your fitness journey💪

Team Lead

Pure running is what I do. I get stronger anytime.

Software Developer

You don’t need a coach you need to educate yourself and be consistent with the workouts and diet. 
  
 Beginner friendly- https://youtube.com/@PictureFit?si=wR3SrAKcyP0kwruW 
  
 Intermediate/Advanced- https://youtube.com/@JeffNippard?si=tbmO0BqekfPQxRM_ 
  
 If you are the reader kind (very comprehensive) - https://www.amazon.in/Bigger-Leaner-Stronger-Building-Ultimate-ebook/dp/B006XF5BTG

@BahadurBilla Jeff Nippard is botentially my favourite source on YT. I love his explanations which are typiucally backed by a peer reviewed research paper.

In an attempt to stay away from the normal machine crowding I do - 
 Pull 
 Push  
 Legs 
 Pull  
 Push 
 Shoulders + cardio 
  
 My target is hypertrophy so time under tension and reaching failure in every set becomes important.

@OrderlyVest Very interesting. Good call.

I guess go with a variation of PPL, eg: instead of hitting usually Push exercises on push day, go with mix of chest and back and for arms, have something like lateral raises and 2+1(2 triceps, 1 biceps) in that way you'd be be able to hit the muscles twice a week and not going too much into bro split zone. Been trying this since Jan because I also had the same problem of following PPL.

Get a coach/trainer, they fixed my diet, pushed me to lift heavier and kept randomising my workouts and weights. I could see a visible difference in my gains and strength

@Blahblah Interesting. I must get one too now,.

Analyst

Day1 Arms, Day2 Legs, Day4 Chest/Shoulder, Day5 Back/RearShoulder Day3/6 Running and core 
  
 Made my arms gain over 2 inches. But a lot of these involves heavy compounds in low rep ranges 3-5 sets with 6-7 reps of ass to grass squats (back and front squats alternating week), deadlifts - strict and romanian, weighted pull ups and dips, and bench presses. You'll jack up with out needing creatine 
  
 After taking a break I have made a small change where in now I do Day1 Legs and Day2 Arms, so that I can run more on Day3

Program Manager

If you start training for MMA, the majority of requirement will be fulfilled imo.

@ShyWhiskey14 Trying to avoid splinting my shins.

Yoga and running early morning or evening mixed with  half an hour of meditation is the real shit.

I am done with Push Pull Legs and doing that 6 days a week. Willing to get a coach if they can make me look more jacked and/or help me run faster, jump higher and lift heavier.

[Thread] What is your exact workout split?

[Thread] What is your exact workout split?- Grapevine

I workout at home with a mix of calisthenics and a very small variation of strength training, and some yoga. Curious to know what everyone's upto and how that has helped.

What's your workout routine?

Product Designer

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.

Workout Routine

You might know me via Twitter (x). We are building pfc club organically. No cash burn so far. Bootstrapped. Our coaches are making 2 lakh per month average. The market is big. Ask me anything.

I am building Fitness Coaching Platform The PFC Club, ask me anything about fitness and career in fitness

Founder

Which of these workout routines works best for you ? 

Aim - not to become a body builder, but to have a body in good shape and cuts

3 days split vs 4 days vs 5 days split

Product Owner

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?

As a newbie need some serious advice about what things we need to take care if we want to lose 20kgs. Also need some best vegetarian diet preferences. Like I’m so confused in between cardio and muscle building. Like everyone are coming up with random advice like concentrate on muscle and strength the fat will be loss automatically. So guys plz help me

Newbie for gym

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 💪🏻

I'm a fitness chaser who can't control what I eat. So I do okay. I want to restart my fitness journey but a bit structured this time. So what's your fitness regime that I can jump into?

Also what's your opinion on fitness tracker? I have my eye on Garmin watches but worried about their support.

Mildly fit people in GV, what's your fitness regime?

35M 
  
 Pretty fit and the last body checkup showed everything is within range 
  
 1) gym 4 days a week. Not messing around here, I’ve been working out with the same trainer for 5 years 
  
 2) 1.5 scoops of protein shake post workout 
  
 3) no meditation/yoga/pranayam because I find it immensely boring  
  
 4) no sugar with tea/coffee. Skip breakfast. 2 rotis and chicken for lunch. 2 rotis dal and chicken for dinner. I’m a south Indian so rice once in a while is a must  
  
 5) full day fast once a month  
  
 Now I have a decent body and super proud of it  
  
 Good luck homie

Generalist

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"

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

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

Gym guidance

What's your workout plan like? I've been going to cult.fit for awhile now, but I've never had a workout plan. I just book S&C at 8am and go 5/7 days. I want to bring more structure to it. So please share what your plan is like.

[Thread] What is your exact workout split?

Discover More

Fitness on

by Kendall Gabriel

Stealth

What's your workout routine?

Office Gossip on

by Jordon Lee

Stealth

Workout Routine

Fitness on

by Coy Dean

PFC Club

I am building Fitness Coaching Platform The PFC Club, ask me anything about fitness and career in fitness

Fitness on

by Blair Nadeen

Self Employed

3 days split vs 4 days vs 5 days split

Fitness on

by Kendall Dean

Stealth

Twice a week workout schedule - any suggestions for routines?

Fitness on

by Jordon Vernon

Fintech Startup

Newbie for gym

Fitness on

by Karilyn Olive

Amazon

From Malnourished Skinny guy to Getting Jacked 💪🏻

Fitness on

by Coy Carmden

Meesho

Mildly fit people in GV, what's your fitness regime?

Fitness on

by Kendall Lee

Stealth

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

Ask Grapeviners on

by Coy Hyrum

Stealth

Need workout routine suggestion

Misc on

by Kendall Lee

TCS

Gym guidance

Fitness on

by Jordon Dean

Meesho

People who go to the cult.fit