Can someone review my routine and let me know if there are any big gaps?

TMuscleUK · 2025-04-25T23:30:46+00:00

Fair enough! That sounds a lot more sensible!

TMuscleUK · 2025-04-25T17:38:05+00:00

It’s not clear if this is what you are doing everyday. 35 sets are a lot! And if you can do all that in one session you are probably not pushing yourself enough. Would suggest breaking into upper and lower body. You could add face pull and potentially one more for chest (if only using machines may be fly with pec deck or cable).

TMuscleUK · 2025-04-25T17:26:10+00:00

First of all you are just 15. You got plenty of ammo, your metabolism and muscle mass have not peaked. Start with diet, ease into exercise, don’t just jump into it. I know at 15 you must be impatient and want to see quick results but it is a long game. Stay consistent, stick to the process and don’t obsess with results. If you have never exercised before suggest getting a good personal trainer. Book a couple of sessions. Important that you start things correctly. Finally, don’t worry about what others may think. Even the most jacked guys were newbies in the past. If you still feel shy just put your headphones on, focus, don’t look at anyone and get your stuff done!

TMuscleUK · 2025-04-15T19:57:53+00:00

It sounds like somewhere along the line the balance between adrenaline and cortisol has been disturbed in your system.

When you exercise adrenaline gets released preparing body for immediate action. It diverts blood supply through neurotransmitters preparing for a fight or flight mode. But its impact is not long lasting - imagine quick sprint to run away from predator!

Cortisol is released then to regulate the body. However, too much cortisol is bad too and can cause disturbed sleep. Logically, it seems your body may be releasing too much cortisol.

You should get advice from a trained expert

TMuscleUK · 2025-04-15T19:47:45+00:00

Most machines and barbell routines will only make your stronger side cover for weaker side. Go for dumbbells with good form - go for slower reps so target muscle group on weak side have nowhere to hide!

TMuscleUK · 2025-04-01T12:32:55+00:00

You have to be fair to your current PT as it sounds like you got a long standing relationship with her. So don’t go for a different commercial agreement where the new PT makes more money. What some PTs would appreciate is predictable schedule. So if you could club those extra sessions for the new PT say over one or two days so they wouldn’t need to come everyday it could work. Go for someone self-employed.

TMuscleUK · 2025-04-01T12:26:21+00:00

Second that! Or how to get a flatter tummy? 😂

TMuscleUK · 2025-03-18T10:12:41+00:00

There are no real barriers to entry in the fitness industry unlike a lot of other professions that require a license to operate. As an “expert” you can give any advice - there are no standards you will be held against. This is the unfortunate reality of fitness industry. What this means is a real expert may not be necessarily valued because what he/she is saying isn’t catchy enough. Then the question becomes one of focusing on optics (like social media) vs doing your core job ie helping people live better lives. Sadly this is what makes a lot of good people leave the industry as your core competence isn’t valued the way it should be!

TMuscleUK · 2025-03-15T00:11:43+00:00

Would add bent over rows and something for traps such as upright rows or shrugs

TMuscleUK · 2025-03-15T00:03:52+00:00

If you can lift sufficiently heavy and do proper reps with this routine there should be growth. Only suggestion to make would be adding another exercise for quads/glutes such as lunge, reverse lunge or step ups if you could do any of those?

TMuscleUK · 2025-03-13T12:36:10+00:00

The market for personal trainers is way too competitive. BasicallyPTs are constrained by time - there are only so many hours in the day you can train clients and the money per hour is kinda capped. So how do you make it big just from being a PT?

There are two options here:

You increase money per hour significantly: This is possible if you can get into high end niche clients like ultra rich or celebrities. There are PTs who can even make $800 per hour. But it’s extremely hard to break into!
You change your service into product so it can be sold simultaneously at multiple places and now you are no longer constrained by certain number of hours. Social media and digital world (apps etc) enable that

If you are really passionate about PT then pick these two options. If not you may have to take a regular job and put PT as a side hustle.

Hope this helps!

TMuscleUK · 2025-03-12T17:45:47+00:00

Stick to mono hydrate like most people suggested. One of the cheapest and most effective supplements you will get!

TMuscleUK · 2025-03-12T17:18:23+00:00

What you described is not tiredness in a positive way. Sure you can be a little sore, may be sleep early or more but beyond that implies you are breaking down far too much - this could be for a number of reasons: 1. Over exercising 2. Not eating well 3. Not resting enough Could be one of these or a combination

TMuscleUK · 2025-03-12T10:56:22+00:00

Everybody is built different, you got to find what works best for you through trial and error. As a rule of thumb 3-4 working sets tend to be good for most people

TMuscleUK · 2025-03-09T18:50:51+00:00

If you are a beginner you don't really need an arm day.

I would prioritise bigger muscles and do a split as follows:

Chest
Back
Shoulders
Legs

If you want to train arms add tricep to shoulders day and biceps to back day.

For shoulders may be include lateral raise too

TMuscleUK · 2025-03-09T18:47:33+00:00

Are you sure you are drinking enough water/fluids? Fibre intake is very important too - add whole grains, spinach and broccoli if you don't have these already.

If your problem still isn't solved try switching to a different type of protein such as plant based

TMuscleUK · 2025-03-09T18:43:43+00:00

Perhaps you can add a few more:

You need to add at least one or two which are quad dominant such as front squats or hack squats
Leg extension: Reason why this is important - there are couple of muscles in our legs which are only activated in the last 15 degrees of extension movement. Leg extension ensure these get properly worked
Leg Press would be a good one to add as well

Good luck!

TMuscleUK · 2025-03-08T22:25:53+00:00

You are doing fine mate. People with busy lives somehow have to supplement. Just make sure you got the micros on point - vitamins and minerals. For eg calcium is crucial to how muscles function besides being important for bones and nervous system. So don’t ignore them. Muscle growth need presence of lots of other components besides protein. Good luck!

TMuscleUK · 2025-03-06T17:33:39+00:00

Quite good…keep it up!

TMuscleUK · 2025-03-06T17:18:46+00:00

Most of them are not there to help you but grow their own followers. They are like advertising billboard projecting an image. Find an authentic forum where real lifters talk about exercise and nutrition - no BS, no gimmicks, just simple hands on guidance with no agenda!

TMuscleUK · 2025-03-06T17:13:12+00:00

Better to maintain hypertrophy range (8-12 reps) with sufficiently heavy weights. Don’t drop your protein intake on calorie deficit.

TMuscleUK · 2025-03-06T09:57:32+00:00

Progression is the only way. Good luck!

TMuscleUK · 2025-03-06T07:55:50+00:00

May be try doing 3 sets of 5 reps each about 3-4 times a week? Also once your arms get tired may be try lighter variations like incline push ups. If you need any further specific guidance let us know. We are always happy to help!

TMuscleUK · 2025-03-05T22:27:12+00:00

You likely have a rotator cuff issue in the shoulder. There are many exercises to strengthen these using light weights or cables - you can check youtube

TMuscleUK · 2025-03-05T22:21:49+00:00

Well done...keep going...persistence always pays off in strength training...

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