How can i maintain the muscle I gain?

I'm 15 years old and I do exercise at home. But I cannot figure out how to maintain the muscle I gain in my workouts.
Here is my daily workout:
-10 military push ups
-10 diamond push ups
-10 military push ups
-bath
-15 military push ups

Then repeat the same at night.
Thanks for your attention.

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Face Muscle Exercise - Has anyone tried this?

Hey,

I'm really new here and this is my first post, so maybe a quick introduction:

I'm 23 year old dude and have been working out 7 months total now, I am currently 187cm and ~70kg with my highest being 76kg (I'm slowly gaining weight again now). Although I will definitely read all of your useful info here, due to me living with my brother that's been lifting for over 6 years now I'm set when it comes to diet and working out, at least for now. I do have have something that I would like to ask you folks though, and that is about exercises for the face and slimming down the face etc.

Basically while my body is coming along just fine, my face has always been really puffy. I do have those very boyish looking cheeks which make me look more like a 17 year old teen than a young man. This is something that bothers me because "hidden" underneath I do have a strong jawline which I think would make me look my age. I have now researched this topic a lot and from what I have gathered, diet and exercise that reduces overall body fat will also reduce puffy cheeks etc. But I think asking every day fellas like you could be valuable information too!

So basically, outside of diet and normal exercise:

- Have you tried actively slimming down your face? If so what did you attempt and how'd it go?
- Have you ever tried Facial Exercise? Are these things bogus? Do they work? I would post a link for reference but my post count isn't high enough yet.

Apart from that I hope to become a part of this community!
Cheers

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Solid routine for someone wanting build a good variety of strength and muscle?

I know starting strength and stronglifts were all the hype some years back now lots of people have turned against it for some reason? Why?

I want to build muscle but also strength but just not feeling a lot of the routines I'm seeing. Like Fierce 5 for example, too much going on front squat one day, back squat the next workout.. meh.. would rather just do back squat to keep things simple. Then for example they have you working your biceps and triceps on the same day. For example, there's no deadlifts in the routine (disappointing) but they have pendlay rows instead and they have you doing that the same day as your triceps like face pulls, bench press.. so then the day after next when go to work biceps more maybe your biceps will be more fatigued from doing pendlay rows that day.. Then on your pull day they having you doing overhead press when your triceps/shoulders might be fatigued from the day before.

I'm no expert not calling it out, if it works it works for people but I'm just not feeling it personally.. Too much machine work too, would rather work with just a barbell/db and if accessory stuff is required I'd like to do stuff like weighted dips and pullups..etc. Would rather all pulls one day and all push one day and keep things simple without too much variety. (for starts anyway, in the future more variety might be nice)

Also 3 days a week would be nice. Don't have time for 5.


Got any suggestions? Thanks.

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Girl told me my muscles were too big, so she didn’t wanna bang.

I’m a 19 year old guy and I was chatting with this girl, but she ended up telling me that I was too big for her and she didn’t wanna ****. I was just so surprised, I’ve never heard this before or heard of this happening.

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2 muscle groups in a day hitting each muscle 2 times a week

hello everyone
im fairly new to weight lifting now almost completing 3 months . i have few question as id lke to now more

im 180 cm , weight 79kg , and my body fat is 18%. when i started i was around 86kg with 25-26% BF
For the first 2 months i used to do the brosplit as they call it . hitting each muscle once a week . so recently i decided to change it to 2 muscle groups a day hitting each muscle twice a week

m: chest n bi
t: back n tri
w: legs n shoulder
t:chest n bi
f:back n tri
s: legs n shoulder
with sunday being off

my question is this routine of mine ok , or should i take more rest . since im a newbie there are newbie gains i want to make most of it . and about hitting each muscle twice a week ive read ,heard, and did research on it on the web . it says when hitting each muscle twice a week youll gain more . how much is it true and how much is it not

and one last thing ive seen threads here and ive seen some rude replies too . so as a new person to weightlifting its a request dont be sarcastic or act all big joe , but give me knowledge about it and make me understand

thank you

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Muscle soreness versus tendon tear/ killing muscle fibers...

Hey everyone I just had a question regarding muscle soreness. I have been training hard, along with sleeping and eating alot to compensate, but lately I have been feeling a soreness, not like the beginners soreness you get, but a deeper sore. The best way I can explain it is like a shin splints, except down my arms and legs. My lifts are still progressing and I am continuing to get stronger and putting on weight, but I'm wondering if I may be progressing too fast? Any ideas?
I have progressed my bench up about 35 pounds in two months, squats and deadlifts the same, put on around 13 pounds, an no not fat, my bf is at 11%-13%. I do not use gear.

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Question about Mind-Muscle connection

I've read a bit about mind muscle connection and how its important to 'feel' the muscle DURING the workout set itself, however I have this problem.

In the case of back and chest exercises, I dont 'feel' the muscle during the workout, but after the set I feel tightness and a bit of soreness in the right spot(the chest after exercises like flat dumbbell press and the lats after lat pulldowns) indicating that the muscles have worked the way they're supposed to have. As far as I'm aware my form is decent and I've had it verified from trainers at the gym, but still I dont 'feel' the muscles working in the case of back and chest. Does this mean I'm going all wrong and will be unable to make gains? Or am I overthinking it?

I dont have this problem in the case of arms, shoulders or legs. Its only in the case of chest and back variations

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How to lose fat and gain muscle

So I have a bit of belly fat covering my middle and lower abs and obviously I would need to go on a caloric deficit to burn that fat, but I also want to gain muscle, which requires eating more. How can I find a way to lose the fat and gain muscle?

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Creatine etyhl ester while losing weight + gaining muscle?

Hey all,

I'm new to lifting, and I started off overweight about a month ago. Now I'm about 195 cm and 120kg, and I'm on a keto diet while also lifting 3 times a week. I'm trying to both lose weight and bulk my muscles up; I've found some conflicting evidence on losing weight and creatine. On one hand, it seems like it will help me lose weight through letting me do heavier reps (and thus letting me gain muscle faster, thus improving my rest calorie burn). On the other hand, I've seen a lot of people say it makes you lose weight harder and retain water and fat. So what should I be doing? I'm currently taking 8,8g creatine ethyl ester + 1,6g Creatine Alpha-ketoglutarate (Pre-loading), intend to go down to 3,3g Ethyl / 1,2g Alpha every after 2 weeks, up to double that on workout days.

What are your opinions here? In addition, are there other things I should take as a beginner that I don't know of?

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Opinions on muscle??

Back progression!?
Hi guys, here’s my back progression after training on the Fierce5 novis program for 3 months.

Opinions on how it’s looking so far would be appreciated!

https://prnt.sc/n21qr3

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Gaining muscle, losing fat

Hey, been lifting for about 4 years but half of that was **** workouts and the other half was not eating properly at all.

I've got a lot of experience in training but never really focused too much on how important food is - I would just eat a bigger breakfast and throw in a bowl of rice extra here in there .... TERRIBLE I know.

Anyways, about 6 months ago I dropped out of the gym weighing 140lbs (5'7, 19 years old) and now I float at 128 lbs.
I think my bodyfat is about 15% although I am not entirely sure, but I want to get my abs to show. I aim to gain muscle and lose some fat (I know this is difficult) as I would like to drop to about 10-12% and lean bulk at the a bodyfat so I can train with my abs on display.

I am also training 3-5x a week depending on my schedule and I also do about 20 mins of cardio twice a week.
I'm 2 weeks in to my better diet and back training again now and I have only gained half a pound and I do look slightly different. I am not sure whether it is me getting leaner (losing fat as well getting muscle) which is causing my slow gain but I am eating about 1000kcals more than I normally do. I can eat about 1500 a day and not be hungry normally, I used to bulk at 1800 (slow results) but I have upped my calories to about 2300-2500 a day as I am trying to start bulking and reduce cals until I learn how my body reacts to specific calorie ranges.

I do my cardio first thing in the morning before a 900-1200 cal breakfast. I then have about a 500 cal lunch and about 300 of seeds/nuts after workout and roughly 600 on dinner. With training and cardio I am putting on weight, albeit slowly, do you think would it be fair to estimate that I am doing this correctly? I eat about 15-20% fat in my and get about 130-170g protein in.

So a couple of questions:
1. Is my nutrition, fasted cardio and training allowing me to lose fat and gain muscle
2. As an estimation, is my bodyfat already low enough for a lean bulk?

Attached Images

• crop.png‎ (815.3 KB)

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Newbie to Keto & having some concerns. Looking to gain muscle.

To get it out of the way, my stats: Female, 26. 59kg (130lbs). 167cm (5'6''). Body Fat: 31%.
I work out 3 days a week. Lifting and swimming. Moderate intensity (I'm still learning how to do both as I'm clueless - first time ever trying to get fit).
TDEE on most calculators is about 1700 calories, although the calculator here on this website says 1400. (Different calculators give different amounts....)

I'm hoping to cut down to around 18% BF and gain some lean muscle mass. I started Keto about a week ago and I'm having some difficulties.
Firstly, I want to know if you guys think my macros are adequate. I used some calculators but some people have been telling me my protein is still way too low.

My macros:
20g net carbs
76g protein
135g fat
1595 calories

Is this enough protein? What macros would you recommend?

Additionally, I'm really struggling to get in my macros. Protein is no problem and I hit it pretty easily. Carbs is fine, sometimes I go a bit under but I've never gone over (to my knowledge).
Fats, however.... I sometimes get as few as 82g which makes my calorie intake only around 1,100. I'm really worried that this might effect my body's ability to create muscle. It's strange because I don't even feel hungry. I also fast unintentionally. I don't typically eat until 3pm simply because I'm just not hungry until then...

I'd really appreciate some insight and help. Thanks!

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Working muscle groups not normally worked while on a cut ?

I've been working out for a few years and just started cutting about a pound a week. Im about 2 weeks in at about a 500 deficit. Recently I wanted to start working out my core and honestly I never really workout out abs since i started lifting. Also I only casually worked out my legs :/ . I know when your in a deficit you cant again any muscle just try to retain as much as possible. Does it even make any sense or is it worth starting to work out my abs and legs now that im going to be in a deficit for about 3 months? Would i just be wasting my time ?

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Building muscle without putting body fat back on?

Hello All,
I am a complete newbie - apologies for that - and I'm posting after some hours of reading thread after thread to try and find my answer. Finally, I decided to bite the bullet and hope someone might steer me right.
I've recenlty (over the last 7/8 months) lost 70lbs - mainly though cardio, and now am currently 171lbs (5"10, 39 years old).
I moved to intermittent fasting 6 months back and found it was perfect for me - and I attribute it to many health benefits. I fast 3 times a week.
I've started to lift weights much more now I'm not able to train for more than 35 - 40 minutes. I think it might be a nutrition issue (a.k.a, I need to eat more), but I'm really concerned that I'll start putting on the weight that I've worked hard to shift.
Is there anything I can do, aside from trial and error, to make sure I get the balance right?
Thanks for any thoughts you have - and feel free to use 'newb' as many times in your reply as you wish.

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Larger muscles when relaxed / not flexing

Hey, I remember reading awhile ago that strength training and powerlifting increases your muscle size more than hypertrophy when your muscle is relaxed. I don't mean muscle size in general because obviously hypertrophy is gaining, but when the muscle is not flexing compared to hypertrophic traning.

I can't remember the exact science but it had something to do with the thickening of muscle fibre rather than muscle volume. Any of you guys heard of this?

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What supplements should I take to build mass/muscle?

I'm 17, and I'm a hard gainer. I have taken protein and creatine on and off, but now I really want to have some kind of muscle growth. Any tips/advice will be greatly appreciated. Thank you!

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Question about combining muscle groups and # of exercises per

I've been using the same routine for quite a while.

Chest, shoulders, arms, back, legs. 12/10/8/8

I've decided to try something new and combine some of them.

Chest & tri, back & bi, shoulders & abs, legs.



In my previous workouts I would do between 5 to 9 exercises per muscle group but now when I look at my combined chest and tri workout there's 14-15 exercises.

For the chest/tri and back/bi workouts how many exercises should I be doing for each?
For example would 5 chest exercises and 5 tricept exercises be too much? Maybe 4&3?

Also would it be more beneficial to switch back and forth during the work out or do all chest ones then tricept?

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Why do me legs shake during muscle failure in standing poses exercises

In OHP, Bicep curl, bent over deadlift,etc, me legs shake during the last rep where I am at muscle failure. Why is that so?

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Can you do a muscle up?

At my best i did 3, while weighing 195lbs at 6'1. If you check out my youtube videos youll see me do some.

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