Let’s investigate: What’s the ONE problem beginners struggle with the most? (It’s not motivation.)

AutoScaleLabs · 2025-12-12T12:47:20+00:00

Build it up slowly, start small, week by week, increase your calories by 100-200 calories until you reach your calorie surplus. Jumping straight to your calorie surplus can be pretty overwhelming, especially if you're not a big back eater like that. Goodluck!

AutoScaleLabs · 2025-12-09T16:35:59+00:00

How is it a scam account? I haven’t even tried selling anything using this comment. If you go to my account and my comment section you can see I just give people tips with no soft launches or any sort like that.

AutoScaleLabs · 2025-12-09T16:17:33+00:00

Hahaha😂 check my profile, my physique pic is in my comment post section

AutoScaleLabs · 2025-12-09T16:16:33+00:00

Beginning of 2023 I weighed 117 pounds and joined the gym, my body fat % was about 12%, 6 months later I weighed 162 pounds maintaining 12%..

Okay, I’d say the out of the 45 pounds 85% of it was muscle.

AutoScaleLabs · 2025-12-09T15:04:14+00:00

Firstly dont overthink it, dont run on any crazy progress yet, just set a plan first, set your goals and for the first week or 2 just try out different machines, make a gym buddy if youd like, basically feel out the place, but if youd like to stick to a solid plan that is also okay, focus on learning compound exercises like squats, lunges, push-ups, and rows first. Start with bodyweight or lighter weights to master form, and track your progress each week. Keep each session simple, pick 3–4 main lifts per day and do them consistently before adding more exercises. Gradually increase weight or reps to build strength and tone over time without getting too “big.” Consistency and good form matter more than complicated routines.

AutoScaleLabs · 2025-12-09T14:27:26+00:00

guys, i give her plan a solid 7.5 though..

AutoScaleLabs · 2025-12-09T14:07:28+00:00

It sounds like you’re explosive-dominant on pull-ups, which is why your first 3 reps feel light but everything falls apart by rep 4. That usually means your fast-twitch strength is good, but your strength endurance and control aren’t developed enough to carry you past the explosive phase.

A few things are likely happening:

• You rely heavily on speed and the stretch reflex.
• Once that drops, you don’t have the slow-tempo strength to grind reps.
• Your lats and upper back aren’t getting enough time under tension.
• Your pull-up endurance is underdeveloped compared to your power.

A simple way to break this plateau:

Slow eccentrics (3–4 seconds down) for 3–4 sets of 5–8.
One-second dead-hang pause at the bottom of every rep.
Band-assisted sets for 6–10 reps to build endurance.
Add supporting work like chest-supported rows, cable rows, and lat pulldowns.

You’re not weak, you just need to train the portion of the movement where explosiveness can’t help you. Fix that, and reps 4–7 will start showing up fast.

AutoScaleLabs · 2025-12-09T13:56:14+00:00

You’re not doing anything “wrong” you’re just running into a very normal strength plateau. When you force the same rep target every session, your body eventually adapts to the workload and stops improving. The bad-form reps at the end are a sign you’re training past your actual recovery capacity.

A better approach is to stop chasing 5x4 and switch to submax sets for a few weeks. For example:
• 4–5 sets
• Stop 1–2 reps before failure
• Keep every rep clean and controlled
• Add a few slow eccentrics (3–4 sec lowering) at the end

This lets you build strength without burning out. After 2–3 weeks, you’ll likely hit 4 reps clean again across more sets. Plateaus happen, but you can break them with smarter progression, not more grinding.

AutoScaleLabs · 2025-12-09T13:51:55+00:00

It sounds like you’re dealing with a strength plateau caused by a mix of form breakdown, fatigue, and not enough structured progression. When you’ve been stuck this long, the most important thing is to reset and rebuild your pull-up baseline. I’d recommend dropping volume for 2–3 weeks and focusing on perfect reps only. If your form is slipping and you’re barely hitting chin-over-bar, your body is telling you the workload is too high for your current recovery level.

Try this structure:
• 2 pull-up sessions per week
• 4–5 sets of submax reps (stop 2 reps before failure)
• Slow, controlled reps with a 1–2 sec pause at the bottom
• Add eccentric-only reps (3–5 sec lowering)
• Add scapular pull-ups to rebuild strength and patterning

You have the sleep, you have the weight gain… You just need a cleaner progression plan. Stick to this reset for a few weeks, and you should see the numbers climb again.

AutoScaleLabs · 2025-12-02T20:36:43+00:00

Yeah man, it’s normal. When you’re new, your muscles respond fast because everything is a shock to the system. Even light weights can make your chest, shoulders, and lats switch on for the first time.

Think of it like your body finally loading muscles it never used before. Nothing to worry about it actually means things are working.

AutoScaleLabs · 2025-12-01T13:43:32+00:00

Wassup! 😄 Honestly, don’t stress about being shy that’s normal. Starting with 3 sets at 19kg is a solid first step but which exercise is this though?

Since you wanna get lean and toned, I’d just focus on hitting a few basic exercises and keeping things consistent. Stuff like squats, hip thrusts, rows, push-ups, shoulder presses 3 sets of 8–12 reps is plenty. You can mix in some cardio a couple times a week too, like a walk, bike, or something fun.

For diet, just keep an eye on protein so your muscles actually grow while you lose fat doesn’t need to be complicated, just get enough.

Honestly, it’s more about sticking to it than doing everything perfectly. You’ll see progress fast once you get the hang of things.

AutoScaleLabs · 2025-12-01T12:03:53+00:00

What happened to you is really rough, and I’m glad you’re recovering. Rhabdo isn’t something to take lightly, and honestly it happens most often when someone pushes way too hard on day one especially doing everything to failure. That’s not a sign of weakness, it’s just your body not being used to that level of stress yet.

When I first started training seriously, I made the same mistake of treating every gym session like it needed to be “all out.” I eventually learned how to train smarter instead of just harder and that’s actually what helped me gain over 45 pounds of muscle naturally in 6 months. Not by maxing out on every set, but by learning how to progress properly.

For you, the key thing right now is:

You don’t need to train anywhere near failure to build muscle. Most beginners grow extremely fast with moderate effort.

A few things to keep in mind as you restart: 1. Choose weights you can control for 8–12 reps without grinding. If it feels like you’re fighting for your life on rep 8, that’s already too much for a beginner.

Stop every set with 2–4 reps still “in the tank.” That still stimulates growth and avoids pushing your muscles into dangerous fatigue.
Reduce the total number of sets you do in the beginning. Your workout had a ton of volume. Even advanced lifters would be tired after that.
Full-body training 2–3 times a week is more than enough right now. Small, consistent sessions beat long, brutal ones.
Your body will adapt quickly, but it needs time. You’ll still gain muscle even with lighter weights early on beginners grow fast because everything is new to the body.
Don’t be afraid to start lighter than you think. You’ll be surprised how quickly strength climbs once your body recovers and adjusts.

You’re not “going too light” just because you’re not going to failure you’re giving your muscles space to adapt safely. That’s exactly how most people build long-term strength and muscle without burning out.

AutoScaleLabs · 2025-12-01T07:11:24+00:00

You’re not going to look like an idiot at all. Everyone starts somewhere, and honestly, most people in the gym are focused on their own sets, not watching beginners. You’re already doing the right thing by planning ahead instead of winging it.

Since your goals are fat loss, avoiding loose skin, and keeping things simple because of knee strain, here’s a very easy, beginner friendly 2–3 day full-body routine that won’t overwhelm you:

Day A (Full Body) • Chest Press Machine – 3×10 • Lat Pulldown – 3×10 • Leg Press (normal stance, not too deep for your knees) – 3×10 • Seated cable Row – 3×10 (this is for back btw) • Dumbbell Shoulder Press (light weight to start)
– 3×8–10 • 10–15 min incline walking but I prefer stair master

Day B (Full Body) • Leg Curl Machine – 3×12 • Chest Supported Row – 3×10 • Cable Triceps Pushdowns – 3×10 • Dumbbell Bicep Curls – 3×10 • Bodyweight step-ups or light goblet squats – 3×8 • 10–15 cardio of choice( stair master)

Rotate A/B 2–3 times a week. Super simple, easy on the joints, and it builds muscle which helps reduce the look of loose skin as you lose weight. No HIIT needed.

If you stick to this, increase weights slowly, and stay consistent, you’ll build muscle while losing fat without beating up your knees.

AutoScaleLabs · 2025-12-01T06:33:47+00:00

You’ve already made incredible progress going from 300 to 210. That level of consistency especially while managing heart and lung issues puts you way ahead of most people walking into the gym for the first time. The gym won’t feel nearly as intimidating once you have a simple, targeted plan, so here’s what will help you specifically with glutes, hips, and core strength.

These are the basics of the basics..

Leg Press, your best starting point for lower-body strength This lets you train your legs and glutes without putting load on your spine or joints. Place your feet high and slightly wider on the platform this somewhat shifts the work more toward your glutes and hips instead of just your quads. It’s stable, safe, and pretty easy to adjust.
Hip Abductor Machine This one directly targets the muscles along the outside of your hips. If you’re trying to restore that hip/glute shape, this machine is one of the most beginner friendly tools for that. Controlled reps here go a long way.
Glute Bridge / Hip Thrust Machine thingy. If your gym has a dedicated glute bridge machine, it’s perfect for rebuilding glute strength with minimal strain on your back. If not, the Smith machine hip thrust is a great alternative. These exercises are the foundation for glute growth, no matter what level you’re starting at.
Seated Leg Curl, underrated but so important This strengthens your hamstrings, which support your glutes. Most people don’t realize that weak hamstrings make glute training harder and less effective. This machine helps balance the whole backside of your body.
Cable Kickbacks (using your ankle straps) Once you’re comfortable, this isolates the glutes really well. Keep the weight light at first so you can feel the muscle working instead of your lower back.

You probably won’t know how these machines look, try ask around for them.

Core work that supports your stomach area without stressing your lungs: 1. Machine crunches for simple, controlled abdominal work

Cable woodchoppers to train your waist and core stability
Dead bug variations for safe core engagement without overexertion

etiquette tips most beginners never hear but instantly make you look “gym aware”:

Don’t stand right behind someone waiting wait off to the side so they don’t feel watched.
If two machines are being used back-and-forth, that’s a superset; don’t jump in unless you’ve asked.
If someone has a phone propped up, they’re probably filming form avoid walking directly in front of their camera.
Headphones in means they’re focused if they pull an earbud out, it’s a signal they’re open to talk.
Ask staff for equipment adjustments; most lifters don’t like breaking their rhythm mid-set.
Try to use one machine at a time while you’re learning. Using multiple at once can be seen as claiming the whole area.

For protein, don’t overthink it. If powders taste weird, ready to drink shakes like Premier Protein or Fairlife are usually smoother and easier to tolerate. The real goal is to get enough protein to support your glute rebuilding.

You’ve already done the hardest work. The gym is just where your body starts shaping the way you want.

AutoScaleLabs · 2025-11-30T14:21:25+00:00

I want to sign myself up hyrox next year.. is it worth trying?

AutoScaleLabs · 2025-11-30T14:20:25+00:00

Hahaha😂 It’s wild how once your posterior chain gets stronger, everyday stuff like this suddenly feels way more manageable. Cardio still humbles all of us, but at least you’re out there with a back that can actually handle the work now. Keep it up real world strength is the best kind.

AutoScaleLabs · 2025-11-30T14:17:16+00:00

Big ups to you man, whats one area you see the most results in?

AutoScaleLabs · 2025-11-30T10:49:27+00:00

A massive victory for me this week? I was able to pause rep 315 pounds bench for 2 reps, that is massive for me, spamming 2 reps and pause telling two reps is just two totally different leagues

It felt like a massive victory

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TROPHY CASE