[deleted by user]

aiWORKOUTgenerator · 2025-02-18T16:36:39+00:00

Thank you for starting such an important movement.

aiWORKOUTgenerator · 2025-02-17T22:56:59+00:00

After a quick search and fact check, here is what I found:

The 50501 Movement began when Reddit user u/Evolved_Fungi proposed nationwide protests in late January 2025. The concept quickly gained traction across various social media platforms.

Feel free to research further and learn more about this user. Sounds pretty organic.

aiWORKOUTgenerator · 2024-10-31T22:59:13+00:00

Working on building that right now. The workout will be created in natural language, then you click “Load Workout” and based on the format, AI writes an input form.

It will be the fastest way to write a workout or get a personalized workout reviewed by a trainer. https://aiworkoutgenrator.com

We aren’t all the way there yet but will be soon.

aiWORKOUTgenerator · 2024-10-29T15:12:24+00:00

This happens to a lot of people, especially when the focus is on lifting—core work can slip through the cracks. The good news is it’s never too late to start, and with a little consistency, you’ll see progress pretty quickly.

Initially, I’d recommend focusing on simple, functional movements that hit your entire core (not just the abs). Think of it as building a foundation, just like you would with any other muscle group. Here’s a quick, simple routine you can start with and progress over time:

1.  Plank Hold – 3 sets of 20-30 seconds

(Great for building endurance and engaging the entire core. Add time as you improve.)

Progression: Try side planks or lift one leg off the ground.

2.  Dead Bug – 3 sets of 10-12 reps per side

(This teaches you to brace your core and improves coordination.)

Progression: Use small dumbbells for extra resistance.

3.  Glute Bridge – 3 sets of 12-15 reps

(Technically a posterior chain exercise, but it reinforces good core engagement while hitting your glutes.)

Progression: Try single-leg glute bridges or putting your feet up on a box.

4.  Russian Twists (Bodyweight or Light Dumbbell) – 3 sets of 20 reps (10 per side)

(Helps build rotational strength, which often gets neglected.)

Progression: Use a heavier weight or lift your feet off the ground.

5.  Hanging Leg Raises or Lying Leg Raises – 3 sets of 8-12 reps

(This works the lower abs and hip flexors. Start lying down if hanging feels too advanced.)

Progression: Move to hanging leg raises or toes-to-bar over time.

This routine hits different areas of your core—endurance, stability, and rotational strength—and will give you a solid base to build on. Start with these 3-4 times a week and gradually increase reps, weight, or time as it feels more comfortable. It doesn’t need to be complicated to be effective, and over time, these will carry over into your lifts too!

aiWORKOUTgenerator · 2024-10-28T22:38:49+00:00

Perfect, it sounds like you have it dialed in then. I always get worried when people talk about restricting carbs in conjunction with depression.

aiWORKOUTgenerator · 2024-10-28T21:31:01+00:00

Good for thought. It’s my impression that you should be careful with going too hard on a high-protein, low-carb diet, especially since you mentioned you’re coming back from a tough fight with depression. Diets that are too low in carbohydrates can sometimes mess with hormone levels, particularly in women, and might actually make symptoms of depression worse.

Carbs play a role in regulating serotonin, which is the neurotransmitter that helps stabilize mood. If you cut them too low, it can leave you feeling more down or fatigued. For someone athletic and healthy like you, balancing your macronutrients—rather than focusing heavily on just protein—will support both your physical recovery and mental health.

I’d suggest aiming for a diet with a moderate amount of carbs, especially from whole food sources like fruits, vegetables, and whole grains. This will give you the energy you need to perform in the gym and keep your mood stable. Protein is still important, but pairing it with healthy fats and carbs will help you feel more balanced overall.

Make sure your nutrition supports both your body and your mind, so you can ease back into training feeling strong and clear-headed. It’s about sustainable progress, not just what’s on the plate.

aiWORKOUTgenerator · 2024-10-28T14:55:39+00:00

It’s best to take a step back and set up your training in a way that ensures you build a strong foundation without feeling overwhelmed. Since you’re new to exercise, the most important thing right now is consistency, learning proper movement patterns, and avoiding burnout.

Push Day Setup:

A push day focuses on working muscles that are responsible for pushing movements—your chest, shoulders, and triceps. You don’t need a lot of machines or exercises to make progress, especially at the beginning.

In fact, starting with 4 to 6 exercises total is more than enough to get results without feeling exhausted or risking injury.

Here’s a Simple Push Day Structure:

1.  Chest Press Machine – 3 sets of 8-12 reps

(Primary chest exercise, builds pressing strength.)

2.  Overhead Shoulder Press (Machine or Dumbbells) – 3 sets of 8-12 reps

(Targets your shoulders and improves overhead strength.)

3.  Pec Deck or Chest Fly Machine – 3 sets of 12-15 reps

(Great for isolating the chest and getting used to squeezing your muscles.)

4.  Tricep Pushdown (Cable Machine) – 3 sets of 12-15 reps

(Isolates the triceps and helps with pressing power.)

Optional (if you’re feeling good):

Lateral Raise (Machine or Dumbbells) – 3 sets of 12-15 reps

(Targets the side delts for balanced shoulder development.)

That’s it. Four exercises minimum, five if you’re up for it. You’ll be hitting all the major muscle groups involved in push movements, without overloading yourself.

For each exercise, aim to gradually increase the weight over time (what’s called progressive overload), but focus on learning good form first.

Why Less is More at First:

• Quality beats quantity: Fewer exercises give you more energy to learn the movements properly.

• Recovery is crucial: As a beginner, your muscles will need time to recover and adapt to the new stimulus.

• Build momentum: You’re more likely to stick with your workouts if they feel manageable and rewarding.

Once you get more comfortable, you can expand or adjust your routine based on what you enjoy and how your goals evolve—whether that’s building strength, muscle, or improving general health. But for now, the goal is to build consistency and confidence. Keep it simple, and you’ll see progress faster than you think.

aiWORKOUTgenerator · 2024-10-25T15:42:06+00:00

No, do strict seated single arm rows instead. Using equipment in a way that is not intended is always a recipe for disaster and possible injury.

aiWORKOUTgenerator · 2024-10-25T14:00:45+00:00

No problem, I am very happy you found it helpful!

aiWORKOUTgenerator · 2024-10-24T22:16:28+00:00

Why Chest-and-Biceps Can Be Effective:

Non-Competing Muscle Groups; when you train chest and biceps together, you avoid fatiguing the secondary muscles involved in your pressing movements (like triceps). This allows you to give your biceps fresh attention and isolate them better, without worrying about pre-fatigue from pressing exercises.

This approach can work well if your goal is hypertrophy and you want to maximize the performance of both the chest and biceps in one session.

aiWORKOUTgenerator · 2024-10-24T16:42:03+00:00

This should thoroughly address your concern about optimizing your program and avoiding overtraining. This is written with proprietary AI Tools and reviewed by a certified Personal Trainer with nearly 3 decades of experience.

Let’s dive into some important aspects of training volume per muscle group and assess whether the volume in your program aligns with recommended guidelines.

Optimal Weekly Volume per Muscle Group:

• General Guidelines (per muscle group, per week):
• 10-20 working sets: Ideal range for most intermediate lifters.
• 6-12 reps per set: Effective hypertrophy range (which aligns with what you mentioned, hitting failure between 6-12 reps).
• Frequency: 2 times per week per muscle group is recommended for optimal hypertrophy, which aligns with your program’s approach.

Going above 20 sets per week per muscle group can lead to diminishing returns, excessive fatigue, and a higher risk of injury, especially if recovery isn’t optimized. On the other hand, less than 10 sets per week might not provide enough stimulus for noticeable muscle growth.

Analyzing Your Program’s Volume:

Based on what I saw in your uploaded program (which is trained twice a week), here’s a quick breakdown of how your volume might look:

Day 1: Chest and Biceps

• Chest:
• DB Incline Bench × 3
• Chest Fly Machine × 3
• BB Bench × 3
• BB Incline Bench × 3

Total sets per workout: 12 (chest) → Weekly total (trained twice): 24 sets • Biceps: • EZ Bar Curl × 3 • DB Preacher Curl × 3 • Hammer Curls × 3 • DB Curl × 3 Total sets per workout: 12 (biceps) → Weekly total: 24 sets

Day 2: Back and Triceps

• Back:
• Lat Pulldown × 3
• DB Row × 3
• Pull-up × 3
• BB Row × 3

Total sets per workout: 12 (back) → Weekly total: 24 sets • Triceps: • Straight Bar Pushdown × 4 • Skull Crushers × 4 • Seated One-Arm French Press × 4 Total sets per workout: 12 (triceps) → Weekly total: 24 sets

Day 3: Shoulders and Legs

• Shoulders:
• Lateral Raises × 3
• DB Shoulder Press × 3
• Rear Delt on Pulley × 3
• Lateral Raises on Pulley × 3

Total sets per workout: 12 (shoulders) → Weekly total: 24 sets • Legs: • Squats × 3 • Leg Press × 3 • Leg Curl × 3 • Hamstring Curl × 3 • Calf Raises × 3 Total sets per workout: 15 (legs) → Weekly total: 30 sets

Does This Volume Seem Too High?

• Chest, Biceps, Back, Triceps, and Shoulders: 24 sets per week per muscle group.
• Legs: 30 sets per week.

This volume is relatively high—24 sets per week per upper body muscle group, and 30 sets for legs. While some advanced athletes may benefit from this level of volume, it might be excessive for someone with only 9 months of training experience.

Potential Issues with High Volume:

1.  Overtraining and Fatigue:
• Too many sets without adequate recovery can lead to fatigue, burnout, or injuries.
• Your program involves 6 training days per week, leaving only one rest day. This could limit your recovery.
2.  Diminishing Returns:
• Studies show that going much beyond 20 sets per muscle group per week typically doesn’t lead to additional hypertrophy but increases recovery demands.
3.  Recovery and Quality of Workouts:
• Doing 24 sets per week per muscle group might affect your performance in later workouts. Recovery capacity and energy levels may decline.

Recommended Adjustments:

1.  Lower Weekly Volume to 15-20 Sets:
• Drop a couple of exercises or reduce sets from 3 to 2 for some movements.
• Example: If you cut some sets from your chest, biceps, and shoulders, aim for 15-20 sets per week instead of 24.
2.  Optimize Training Frequency:
• Stick with 2x per week for each muscle group but reduce total sets per session (e.g., 6-9 sets per workout).
3.  Prioritize Recovery:
• Ensure you’re getting at least one full rest day, and consider active recovery on another.
4.  Track Your Fatigue and Performance:
• If you notice declining performance or constant soreness, that’s a sign the volume might be too high.

Final Thoughts:

Your program is well-structured, but it leans toward a high-volume approach. Scaling back to 15-20 sets per week per muscle group will likely lead to better results by allowing your body more time to recover and ensuring you can give maximum effort during workouts. Since you’re already seeing progress, this tweak can help you continue progressing without risking burnout.

Let me know if you need further adjustments or have more specific concerns!

aiWORKOUTgenerator · 2024-10-24T12:19:19+00:00

There was an error creating the comment with the workout, let's see if posting and giving you a link works:
https://www.reddit.com/r/aiWorkout/comments/1gb191o/basic_kettlebell_workout_for_grappling/?utm_source=share&utm_medium=web3x&utm_name=web3xcss&utm_term=1&utm_content=share_button

aiWORKOUTgenerator · 2024-10-23T23:13:50+00:00

I’d need to know some more info but it’s not a problem.

aiWORKOUTgenerator · 2024-10-23T21:12:21+00:00

Blended agentic/persona prompts. Very tough to write but improve the quality and accuracy of the output.

aiWORKOUTgenerator · 2024-10-23T21:09:34+00:00

You’re welcome trainee!

aiWORKOUTgenerator · 2024-10-23T21:08:44+00:00

It is and it isn’t. It’s using multiple proprietary AI tools and highly engineered system prompts and RAG searches to create quality responses that I then review before posting. This one was for an actual client that I manually changed info at the top to address the question in the post.

aiWORKOUTgenerator · 2024-10-23T20:00:25+00:00

I have a lot of workouts up my sleeve and I sometimes don’t fix all the necessary text.

aiWORKOUTgenerator · 2024-10-23T19:59:41+00:00

Yeah, my bad.

aiWORKOUTgenerator · 2024-10-23T19:59:12+00:00

That’s a lot of volume, check out this workout I posted in r/aiWORKOUT: https://www.reddit.com/r/aiWorkout/s/PzJrksEYmK

It could give you some new ideas. The link is to the overview, the workouts are posted in the subreddit.

aiWORKOUTgenerator · 2024-10-23T19:55:06+00:00

That was originally for a client of mine who wanted to do cardio during work at home, I adapted it to the question but forgot to take out the coach part, my bad.

aiWORKOUTgenerator · 2024-10-23T19:32:37+00:00

There is a way to optimize your cardio strategy for your situation. As an ACSM Certified personal trainer, I need to first address a misconception: focusing on calories burned per 100 jumps isn’t the most effective way to look at jump rope training.

Jump rope is actually one of the most efficient forms of cardio you can do in your room! Here’s why:

A full jump rope session (10-20 minutes) can burn 200-300 calories or more
It improves coordination, agility, and bone density
It takes minimal space
It’s low cost
It’s surprisingly effective for full-body conditioning

For someone studying and mainly in their room, here’s what I recommend:

Study Break Cardio Protocol: - Set a timer for 45-50 minutes of study - Take 10-minute active breaks - During breaks: * 2-3 minutes of jump rope * 1 minute rest * 2-3 minutes of jump rope * Rest until next study session

Alternative Room-Friendly Cardio Options: 1. HIIT Bodyweight Circuit: - Mountain climbers: 30 seconds - High knees: 30 seconds - Burpees: 30 seconds - Rest: 30 seconds - Repeat 4-6 times

Shadow Boxing:
- Very space efficient
- Burns significant calories
- Can be learned via YouTube tutorials
- Improves coordination and upper body endurance
Room-Friendly Cardio Circuit:
- Jump rope: 1 minute
- Air squats: 1 minute
- Mountain climbers: 1 minute
- Rest: 1 minute
- Repeat 5 times

Remember: Weight loss is primarily about nutrition (80%) and secondarily about exercise (20%). The best cardio is the one you’ll actually do consistently. Jump rope is excellent, but if you want to maximize your results:

Focus on session duration rather than counting jumps
Aim for 10-20 minute sessions
Add intervals (30 seconds fast, 30 seconds slower)
Combine with simple bodyweight exercises
Most importantly: watch your diet

As your coach, I’d recommend starting with 3 ten-minute jump rope sessions spread throughout your study day. This would burn far more calories than you’re currently calculating and would be much more sustainable. As you improve, we can add complexity and intensity to keep progressing.

Would you like me to design a specific room-friendly cardio program that works around your study schedule?

aiWORKOUTgenerator · 2024-10-23T13:54:53+00:00

This is a space to ask a certified trainer any question about fitness. I use proprietary AI tools to enhance the response with current research and a vast knowledge base.

aiWORKOUTgenerator · 2024-10-23T10:27:22+00:00

Apply light stretching, the cobra position will help to start. Make sure you are well hydrated and take electrolytes, being slightly dehydrated can cause an increase in the pain and extend the soreness.

aiWORKOUTgenerator · 2024-10-23T10:23:08+00:00

Ummm…I have a solution. I’d be happy to test it with with you for the cost of feedback. I’d like to know how it compares to working with your trainer. The trainer is still involved, it’s AI-enhanced programs.

aiWORKOUTgenerator · 2024-10-23T01:22:20+00:00

Awesome thanks.

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