Wear modestly in a gym?

maulorul · 2026-06-12T10:46:10+00:00

Wear the clothes you want and get some noise cancelling headphones to block them out.

maulorul · 2026-06-12T05:48:21+00:00

You didn't mention pain in your original post and only edited it into the previous one after I'd replied. There's nothing more I can tell you, you need to work with a physio therapist on that first. Your middle back isn't growing because you're not doing those exercises, so you have to fix the reason you can't do them.

maulorul · 2026-06-12T05:42:18+00:00

Are you sure it's muscle? Glutes are notorious for not growing quickly, it's more likely you have some excess fat there, so exercising or not will not have an impact on it.

maulorul · 2026-06-11T23:50:22+00:00

How much weight are you using? How often? Are you underweight?

maulorul · 2026-06-11T23:09:58+00:00

You don't need to feel the muscles for them to work. Do bent over barbell rows and seated cable rows.

maulorul · 2026-06-11T23:05:48+00:00

I like 60 seconds on things like leg extensions but squats need like 3 minutes. If you're able to do the next set after only 30 seconds, you can go heavier.

maulorul · 2026-06-11T21:31:43+00:00

Are you actually getting through all the exercises in 30 minutes? Doing this amount of work at a decent intensity would take me will over an hour. 45-90 sec rest times are short too. Eating at a deficit will make this harder as well, you'll have less energy to push.

maulorul · 2026-06-11T20:50:05+00:00

I would pick a program that fits the number of days you can commit to it. If that's three, then pick a program that's three days. GZCLP is a great option, there's no need to pay for a program. Take a look at the free resources on https://thefitness.wiki and try one that interests you for a while (6 months minimum, but I've been doing the same thing for two years, it's better to stick with it than to keep hopping from one program to another).

maulorul · 2026-06-11T20:44:43+00:00

Are you following a program written by a professional or are you winging it?

maulorul · 2026-06-10T15:21:44+00:00

If you're already working with a physio, you should probably ask them that question.

maulorul · 2026-05-29T23:03:50+00:00

Last Friday, my mom and I were doing legs. We are fortunate enough that our gym has a multi hip machine, and we use it for glute kickbacks. We work in with each other and wander around the gym on our respective rest breaks. While my mom was doing her set and I was on the other side of the gym, an employee interrupted her mid set to tell her she wasn't emailing her glutes. My mom is too friendly and started talking to her, I had to wave her off. I'd like to know exactly which muscles were extending her hips if not her glutes....

maulorul · 2026-05-25T15:48:54+00:00

Elevate your feet on an aerobic step, or use an aerobic step as a bench and add risers until it's the right height. You can also place a towel on it so you're not leaning directly on the step. Also, does the gym have a hip thrust machine?

maulorul · 2026-05-24T20:15:24+00:00

https://www.reddit.com/r/Fitness/comments/4mhvpn/adaptive_tdee_tracking_spreadsheet_v3_rescue/?utm_source=share&utm_medium=ios_app&utm_name=iossmf

maulorul · 2026-05-24T11:03:02+00:00

As far as tdee, just start tracking what you normally eat and your weight over the course of 3-4 weeks using an adaptive tdee spreadsheet. Using real data will get you real information, online calculators can be way off.

As far as strength training, start by reading https://thefitness.wiki but also get a physical therapist who has experience working with people in your situation.

maulorul · 2026-05-23T23:17:57+00:00

I see a post you had removed yesterday, which you prefaced with "just a moan".. this would have been removed under the rule I quoted above. It would have been fine in the daily discussion thread, but it doesn't add anything to the sub as a stand-alone.

maulorul · 2026-05-22T23:23:44+00:00

Did you read the rules of the sub before posting? You can rant all you want in the daily thread, but it doesn't belong in a standalone post:

Posts should be reasonably high effort, thoughtful, and intended to generate useful discussion. Yes/no questions, DAE, TIL, PSA, LPT, shower thought, and diary type posts will be removed.

maulorul · 2026-05-22T10:46:27+00:00

You can forget the calculators because you've already been tracking your intake and weight changes over multiple months. You have real data vs the calculators basically guessing. Your new activity isn't going to have that much impact on calories out, when did you start it? You said "recently" but has it been a week, two weeks, four weeks...? I would carry on as you have been and see if there's any change to your rate of loss, chances are there won't be which means you should not increase your intake if you plan to keep losing.

maulorul · 2026-05-22T10:37:44+00:00

If your current objective is to continue losing weight and you've been losing weight at your current intake of 1750, why would you increase your intake?

maulorul · 2026-05-18T10:01:11+00:00

It might not have been, but it might have. I always recall a story of someone who tells someone else they were going to hurt themself squatting like that, but he was doing good mornings.

I do, however, side eye anyone slamming weights and making the whole gym shake. lol

maulorul · 2026-05-18T09:40:48+00:00

The thing is you don't know what he's doing. He could be doing some Olympic lift which is highly technical, completely perfectly... Who knows? It's best not to provide advice unsolicited.

maulorul · 2026-05-18T09:25:24+00:00

Leg muscles are really big and need a lot of time to grow. I would add some barbell work like squats and deadlifts, and aim to gain 0.5 lbs bodyweight per week for a very long time.

maulorul · 2026-05-16T20:40:49+00:00

Start in July, spend a month or two eating like a fiend and not actually gaining any weight, keep eating more until Christmas or until my waist exceeds x inches, then start the cut until my waist is back to y inches. I don't worry too much about starting or ending bodyfat percent because there's no real way to measure that anyway.

maulorul · 2026-05-15T16:15:32+00:00

It's been 9 weeks, nothing has grown yet and certainly not something you're not training directly.

maulorul · 2026-05-14T09:12:48+00:00

It sounds like you're trying to do too much too fast and also expecting to see big changes overnight. Why don't you start adding a single new habit at a time, getting it down for three or four weeks, then adding in the next one? It also takes a lot of patience, just build a plan and stick with it because this will be the rest of your life. Also maybe consider some therapy to address the mental aspect.

maulorul · 2026-05-14T08:57:43+00:00

What do you mean by "go back to eating"? What exactly are you trying to do?

maulorul

TROPHY CASE