Disclaimer: I used AI to help summarise all the information to make and write this post. No new information is generated or hallucinated by the AI. All the information contained are from the RP guides provided in the corresponding links. I have still read through each article and used them repeatedly for reference, and I am familiar with all the methodologies RP uses because I have used their training style for a while. Feel free to skip this post if you aren't comfortable with a post that uses AI. I made this post to serve as my own cheat sheet to reference and for the r/sehat community to reference too. I also recommend reading each RP article for the individual muscle group for more detailed information, as the articles go in-depth, way beyond the scope of this post.

Note to beginners:

I do NOT recommend using this information to make your own program as a beginner. Use this information along with a pre-built program to better understand it and to modify the it as needed by adding or decreasing sets or by adding a specific training modality. You can also use the exercise library section to learn how to do the exercises contained in your program. Read this post to understand why I don't recommend beginners to make their own program.

RP Hypertrophy Compendium: Volume Landmarks, Training Modalities & Exercise Library

How to use this post: start with the volume landmark tables, read the modality key before interpreting the tags, then use the exercise index to open RP’s YouTube demonstrations.

1. RP Volume Landmarks

All values are working sets per muscle per week. The ranges are RP’s general guidelines for serious intermediate lifters (roughly 3–7 years of mostly whole-body training). Start by doing the lowest number in the volume range, then if your progress slows or plateaus and you can recover well, add 1 more set. Newer lifters usually need less volume; individual recovery, exercise selection, technique, diet, sleep, and the amount of indirect work all change what is productive.

The detailed guide to each muscle group is linked in the name of the muscle group in the table.

What the columns mean

• MV — Maintenance Volume: weekly work generally needed to maintain existing muscle size without necessarily growing them.
• MEV — Minimum Effective Volume: the least volume likely to produce significant growth.
• MAV — Maximum Adaptive Volume: a productive range where long-term gains are often strongest as volume is progressed across a training block.
• MRV — Maximum Recoverable Volume: the upper end of what you can regularly recover from. Exceeding MRV tends to hurt performance and results.
• MAV*P / MRV*P — Primary-priority landmarks: higher ranges that may be possible when a muscle is prioritised and total training volume for other muscles other than the prioritised muscle is reduced substantially to MEV or even MV. It is not simply an invitation to add the *P range on top of an already high-volume rogram.

Upper Body

Lower Body & Core

Source: RP — Training Volume Landmarks for Muscle Growth and the linked muscle-specific guides in the first column.

2. RP Training Modalities

Legend

• ★ = Ideal / strongly recommended
• ○ = Secondary / situational
• ✕ = Not recommended
• — = No clear recommendation in the article

1. Upper Body

2. Lower Body & Core

These are group-level summaries of the exercise-specific tags used below, not a claim that RP prescribes every checked modality as a general recommendation for the entire muscle group. For the individual exercise-level association, use the linked exercise list and its tags below.

Use these as programming tools, not as a checklist. Standard straight sets remain the foundation for most training; intensification methods can be useful when they fit the exercise, target muscle, fatigue cost, and session goal.

Rest between straight sets: 4-step checklist

Begin the next set once all four factors have recovered enough that they are no longer limiting the target muscle’s performance:

1. Local target-muscle recovery: the target muscle can produce useful reps again rather than still being locally exhausted.
2. Nervous-system recovery: you feel able to produce force and coordinate the movement again.
3. Cardiorespiratory recovery: breathing and heart rate have settled enough that being out of breath will not end the set before the target muscle is challenged.
4. Synergist recovery: the supporting muscles have recovered enough not to fail first. For example, during a pull-up, the forearms and biceps should be recovered enough that they do not fatigue before the back can be trained effectively.

Here’s an example of what can be considered “very good” recovery between sets of back training. Before you do another set of bent rows, ask yourself:

1. Is my upper back still burning from the last set, or does it feel ok again?
2. Do I feel like I can pull hard with my upper back again, and I am mentally ready for another hard set, or do I need more time to rest?
3. Is my breathing more or less back to normal, or is it still very heavy?
4. Are my forearms and biceps still very fatigued, or are they ready to support my upper back in the upcoming set of barbell rows?

3. Excercise Library

The exercise names below link to the YouTube demonstration. The playlist links for each muscle group are also included. The tags in the exercise compendium mark modalities the linked RP guide identifies as useful for that exercise or exercise family. — means the guide does not explicitly connect that exercise entry to one of these modalities. It does not mean the modality is ineffective, contraindicated, or never usable with the exercise. Several modalities can apply to one exercise, but that does not mean they should all be combined in one set or session.

Chest

Playlist

Horizontal Pressing (Full Chest)

• Medium Grip Bench Press [E/P] [PES]
• Wide Grip Bench Press [E/P] [PES]
• Cambered Bar Bench Press [E/P] [PES]
• Flat Dumbbell Bench Press [E/P] [GS] [PES]
• Machine Chest Press [E/P] [MYO] [PES]
• Smith Machine Bench Press [E/P] [PES]
• Deficit Pushup [E/P] [PES]
• Pushup [E/P] [PES]

Incline Pressing (Upper Chest)

• Incline Dumbbell Press [E/P] [GS] [PES]
• Incline Barbell Press Medium Grip [E/P] [PES]
• Incline Barbell Press Wide Grip [E/P] [PES]
• Incline Machine Chest Press [E/P] [MYO] [PES]
• Smith Machine Incline Press [E/P] [PES]

Isolation Movements

• Flat Dumbbell Flye [E/P] [GS] [MYO] [DROP] [PES]
• Flat Dumbbell Press/Flye [E/P] [GS] [PES]
• Incline Dumbbell Flye [E/P] [GS] [MYO] [DROP] [PES]
• Cable Flye [E/P] [GS] [MYO] [DROP] [PES]
• Machine Flye [E/P] [GS] [MYO] [DROP] [PES]
• Pec Deck Flye [E/P] [GS] [MYO] [DROP] [PES]

Back

Playlist

Horizontal Pulling

• Barbell Bent Over Row [SS] [DS] [E/P]
• Cambered Bar Row [SS]
• Barbell Row to Chest [SS] [DS] [E/P]
• Underhand EZ Bar Row [SS]
• Smith Machine Row [SS] [E/P] [GS]
• Chest Supported Row [SS]
• Machine Chest Supported Row [SS] [E/P] [GS]
• T Bar Row [SS]
• Incline Dumbbell Row [SS]
• Two Arm Dumbbell Row [SS]
• Single Arm Dumbbell Row [SS]
• Hammer Low Row [SS] [E/P] [GS]
• Inverted Row [SS]
• Seal Row [SS]
• Seated Cable Row [SS] [E/P] [GS]

Vertical Pulling

• Normal Grip Pullup [SS] [DS] [E/P]
• Wide Grip Pullup [SS] [DS] [E/P]
• Parallel Grip Pullup [SS] [DS] [E/P]
• Underhand Pullup [SS] [DS] [E/P]
• Assisted Normal Grip Pullup [SS] [DS] [E/P]
• Assisted Wide Grip Pullup [SS] [DS] [E/P]
• Assisted Parallel Pullup [SS] [DS] [E/P]
• Assisted Underhand Pullup [SS] [DS] [E/P]
• Normal Grip Pulldown [SS] [E/P] [GS]
• Wide Grip Pulldown [SS] [E/P] [GS]
• Parallel Pulldown [SS] [E/P] [GS]
• Underhand Pulldown [SS] [E/P] [GS] [PES]
• Narrow Grip Pulldown [SS] [E/P] [GS]
• Hammer High Row [SS] [E/P] [GS]
• Dumbbell Pullover
• Machine Pullover
• Straight Arm Pulldown [MYO]

Front Delts

Playlist

• Barbell Front Raise [MYO] [DROP]
• Cable Underhand Front Raise [MYO] [DROP]
• Dumbbell Front Raise [MYO] [DROP]
• EZ Bar Underhand Front Raise [MYO] [DROP]
• Machine Shoulder Press [SS]
• Seated Barbell Shoulder Press [SS]
• Seated Dumbbell Shoulder Press [SS]
• Smith Machine Seated Shoulder Press [SS]
• Standing Barbell Shoulder Press [SS]
• Standing Dumbbell Shoulder Press [SS]

Side Delts

Playlist

• Barbell Upright Row —
• Cable Cross Body Lateral Raise [MYO]
• Cable Face Pull [MYO]
• Dumbbell Upright Row —
• Lateral Raise [MYO]
• Leaning Cable Lateral Raise [MYO]
• Machine Lateral Raise [MYO]
• Smith Machine Upright Row —
• Thumbs Down Lateral Raise [MYO]
• Top Hold Lateral Raise [MYO]

Rear Delts

Playlist

• Bent Lateral Raise —
• Cable Cross Body Bent Lateral Raise —
• Cable Rope Facepull [MYO]
• Cable Single Arm Rear Delt Raise —
• Dumbbell Facepull —
• Incline Dumbbell Facepull —
• Incline Dumbbell Lateral Raise —
• Kneeling Cable Facepull [MYO]
• Machine Reverse Flye —
• Barbell Facepull —

Traps

Playlist

• Barbell Shrug —
• Barbell Bent Shrug —
• Dumbbell Shrug —
• Dumbbell Bent Shrug —
• Dumbbell Lean Shrug —
• Cable Single Arm Side Shrug —
• Cable Side Shrug —
• Seated Dumbbell Shrug —
• Cable Shrug —
• Cable Bent Shrug —

Biceps

Playlist

Freeweight Curls

• Alternating Dumbbell Curl [DS] [GS] [OCC]
• Dumbbell Single Arm Preacher Curl [DS] [GS] [OCC]
• Dumbbell Spider Curl [DS] [GS] [OCC]
• Dumbbell Twist Curl [DS] [GS] [OCC]
• Incline Dumbbell Curl [DS] [GS] [OCC]
• Hammer Curl [DS] [GS] [OCC]
• Barbell Curl Narrow Grip [SS] [DS] [GS] [OCC]
• Barbell Curl Normal Grip [SS] [DS] [GS] [OCC]
• EZ Bar Curl Narrow Grip [SS] [DS] [GS] [OCC]
• EZ Bar Curl Wide Grip [SS] [DS] [GS] [OCC]
• EZ Bar Preacher Curl [SS] [DS] [GS] [OCC]
• EZ Bar Spider Curl [DS] [GS] [OCC]

Cable & Machine Curls

• Cable EZ Bar Curl Wide Grip [DS] [GS] [MYO] [DROP] [PES] [OCC]
• Cable EZ Bar Curl [DS] [GS] [MYO] [DROP] [PES] [OCC]
• Machine Preacher Curl [DS] [GS] [MYO] [OCC]
• Rope Twist Curl [DS] [GS] [MYO] [DROP] [PES] [OCC]

Triceps

Playlist

• Barbell Triceps Overhead Extension —
• Assisted Dip [DS]
• Barbell Skullcrusher —
• Cable Overhead Triceps Extension —
• Cable Single Arm Pushdown —
• Cable Triceps Pushdown —
• Dip [DS]
• Dumbbell Skullcrusher —
• EZ Bar Overhead Triceps Extension —
• Inverted Skullcrusher —
• Machine Triceps Extension —
• Machine Triceps Pushdown —
• Rope Overhead Triceps Extension —
• Rope Pushdown —
• Seated EZ Bar Overhead Triceps Extension —
• JM Press —
• Seated Barbell Overhead Triceps Extension —

Forearms

Playlist

• Barbell Standing Wrist Curls [PES] [OCC]
• Dumbbell Standing Wrist Curls [PES] [OCC]
• Dumbbell Bench Wrist Curls [PES] [OCC]
• Cable Wrist Curls [PES] [OCC]

Abs

Playlist

• Hanging Knee Raise —
• Hanging Straight Leg Raise —
• Machine Crunch [SS] [PES]
• Modified Candlestick —
• Reaching Situp —
• Rope Crunch —
• Slant Board Situp —
• V=Up —

Glutes

Playlist

Hip Thrusts

• Barbell Hip Thrust [DS] [E/P]
• Machine Hip Thrust [DS] [E/P]
• Single Leg Hip Thrust [DS] [E/P]
• Dumbbell Single Leg Hip Thrust [DS] [E/P]

Deadlifts

• Deadlift —
• Sumo Deadlift —
• Sumo Deficit Deadlift —
• Deficit 25's Deadlift —
• Deficit Deadlift —
• Trap Bar Deadlift —

Lunges

• Barbell Walking Lunge —
• Dumbbell Walking Lunge —
• Reverse Lunge —
• Dumbbell Reverse Lunge —
• Split Squat —
• Dumbbell Split Squat —

Other Movements

• Cable Pull-Through —
• Machine Glute Kickback [E/P]
• Sumo Squat —
• Wide Stance Belt Squat —

Hamstrings

Playlist

Hip Hinges

• Stiff Legged Deadlift [DS]
• Dumbbell Stiff Legged Deadlift [DS]
• High Bar Good Morning [DS]
• Low Bar Good Morning [DS]
• 45 Degree Back Raise [DS]
• Glute Ham Raise —

Knee Flexion Movements

• Lying Leg Curl [LP]
• Seated Leg Curl [LP]
• Single Leg Curl [LP]

Quads

Playlist

• Feet Forward Smith Squat [SS] [DS] [E/P] [PES]
• Front Squat Cross Grip [SS] [DS] [E/P] [PES]
• Front Squat [SS] [DS] [E/P] [PES]
• Hack Squat [SS] [DS] [E/P] [PES]
• High Bar Squat [SS] [DS] [E/P] [PES]
• Leg Extension [MYO] [DROP] [PES] [E/P]
• Leg Press [SS] [DS] [E/P] [MYO] [PES]
• Narrow Stance Squat [SS] [DS] [E/P] [PES]
• Belt Squat [SS] [DS] [E/P] [PES]

Calves

Playlist

• Calf Machine [MYO]
• Stair Calves [MYO]
• Single-Leg Stair Calves [MYO]
• Deficit Smith Machine Calves [MYO]
• Leg Press Calves [MYO]

Notes

• For forearms, you can also do training with grippers.
• Some tags apply to an exercise family rather than asserting that every variation must use that modality. Use individual judgment and the source guide’s technique notes.

Post ini terinspirasi dari artikel di wiki r/fitness: Adding Physical Activity | The Fitness Wiki dan Is this lifting routine any good? | The Fitness Wiki

Salah satu pertanyaan tersering yang saya lihat di subreddit ini dan berbagai subreddit fitness luar adalah: "Apakah program/routine saya bagus"? Dan ternyata, kebanyakan yang nanya itu buat program mereka sendiri. Dan jujur, dari program buatan sendiri, kebanyakan itu gak bagus. Dan, kebanyakan program yang gak bagus itu dari pemula. Apa tanda dari pemula? Salah satunya adalah mereka harus konfirmasi ke orang lain apakah "program/routine saya bagus".

Apa yang biasanya gak bagus dari program buatan sendiri?

1. Gerakannya terlalu banyak dengan volume yang terlalu berat untuk pemula.

Pemula dapat tumbuh dengan cepat dengan volume yang tidak banyak, karena namanya juga pemula. Yang pemula butuhkan adalah latihan gerakan-gerakan compound dasar dengan beberapa set saja dengan mempertahankan teknik sebagus mungkin. Pemula gak perlu isolation banyak-banyak untuk memperbaiki "titik lemah", karena semua bagian tubuh dari pemula adalah titik lemah!

2. Sets dan reps yang aneh atau kurang jelas tanpa bentuk atau cara progresinya dijelaskan.

Kebanyakan program cuma ditulis set dan repsnya dengan angka yang fix dengan reps yang kadang gak masuk akal (contoh: Deadlift 3x12 atau Dumbell Curl 5x5). Kenapa ini aneh? Karena cara penulisan begini gak menjelaskan progresi dari gerakannya gimana. Apakah yang akan dilakukan kalau kita berhasil angkat 5x5 buat curlnya? Apakah naik beban? Naiknya berapa banyak? Apakah naik sampai repsnya turun di bawah 5 (yang udah tergolong gak efektif buat hipertrofi)? Atau malah angkat beban yang sama terus seumur hidup?

Program yang didesain dengan bagus sudah merencanakan progresi untuk setiap gerakan lewat rep range (ditulis 3x8-12 misalnya) dan/atau menjelaskan cara progresinya langsung, seperti pakai linear periodisation, dynamic double progression, wave periodisation, dll. Kalau gak ngerti istilah-istilah tersebut, berarti bukan waktunya kamu untuk buat program sendiri.

3. Gak ada cara untuk deload/kontrol fatigue.

Latihan yang keras (yang harus dipelajari dan dibiaskan oleh pemula) dengan progresi yang masuk akal pasti akan membuat fatigue atau beban yang terlalu berat sampai harus deload. Masalahnya, program pemula gak menjawab bagaimana dan kapan harus deload? Apakah deloadnya turunin beban, tetap pertahanin beban dengan rep range yang lebih rendah? Apakah deloadnya hanya satu bagian tubuh atau semua bagian sekaligus? Deloadnya setelah mencapai intensitas seberat apa? Kalau programnya belum bisa menjawab ini, berarti program yang dibuat bukan program yang bagus.

Ujung-ujungnya, pemula yang membuat program sendiri itu belum pengalaman latihan. Untuk merancang program sendiri, butuh bertahun-tahun latihan untuk mengerti apa jenis progresi dan gerakan yang cocok untuk badan kita dan schedule kita. Bahkan banyak lifter yang sudah di tingkat menengah dan lanjutan masih memilih untuk memakai program yang sudah ada, hanya dimodifikasi untuk kebutuhan mereka. Aku sendiri pun belum pernah buat program sendiri 100%, aku hanya modifikasi gerakan dari program yang ada agar lebih efektif dan menghemat waktu dipakai di gym saya.

Apakah kamu mau menyewa sopir pribadi yang baru 3 bulan dapet SIM?

Kalau gak pilih program sendiri, maka aku harus pilih program apa?

Pilih program yang telah dibuat oleh pakar yang berpengalaman melatih orang dan sudah banyak yang pakai program mereka di internet, dengan review dari program tersebut dapat dibaca dengan bebas.

• Kalau beneran pemula di gym (pertama kali ke gym sampai <3 bulan ngegym), maka saya sarankan Basic Beginner Routine, dijalanin selama minimal 3 bulan sebelum pindah ke program lain.
• Setelah melakukan Basic Beginner Routine, bisa pindah ke program GZCLP selama minimal 6 bulan, atau kalau udah nyaman lakuin Basic Beginner Routine, silahkan dilanjutkan :)
• Kalau sudah selesai jalanin GZCLP, silahkan coba program lain, yang penting program tersebut dibuat oleh pakar. Modifikasi sedikit program boleh di tahap ini, dengan cara ganti gerakan yang lebih praktis atau lebih enak untuk sendi atau stimulus yang Anda rasakan.
• Kalau ga ada akses ke gym dan mau workout dari rumah, bisa pakai Bodyweight Fitness Recommended Routine, walaupun saya sangat sarankan untuk cari akses gym atau bangun home gym.
• Kalau gak ada akses barbel yang bagus atau progresi pakai barbel terlalu berat, bisa pakai Dumbbell Stopgap Routine.
• Kalau gymnya gak ada plate minimal 1,25 kg untuk progresi naik beban 2,5 kg sesuai yang dijelaskan di program, bisa beli ankle weight 2,5 kg sepasang (1,25 kg untuk masing-masing ankle weight) sebagai pengganti pelatnya, atau cari gym yang ada pelat 1,25 kg.

Cara mengakses routine ini paling gampang adalah pakai apps. Hanya dua yang saya pakai secara konsisten yang menyediakan program-program tersebut adalah Boostcamp dan Liftosaur. Boostcamp menyediakan banyak program yang dibuat oleh pakar sebagai lanjutan dari GZCLP. Liftosaur juga banyak program (walaupun tidak sebanyak Boostcamp) dan dalam pengalaman saya lebih fleksibel, mudah dipakai, dan gak terlalu lemot dibandingkan Boostcamp.

Penjelaskan teknik-teknik gerakannya:

• Jeff Nippard Technique Tuesday Playlist
• RP Technique Playlists sesuai Bagian Tubuh (contoh: (61) Chest - YouTube)

2 minggu lebih dari hari terakhir bulking.

Dari 78kg -> 75kg

Curhat dan minta saran dongs - tapi kayaknya ini lebih ke mental thing rather than programming issues

Aku dah ngegym sejak 2 tahunan lalu, on and off sih. Awalnya ngejar PR big lifts, tapi lalu piriformis nya ketarik jd takut squat dan deadlift berat2😂

Progressnya di awal berasa bgt, dari yang cuma kuat squat 5kg, sampe 35kg. Deadlift dr 4kg jd pernah PR 60kg. Sempet turun effortlessly jg berat badannya.

Nah tp grgr skripsian, terus lulus dan pulang ke rumah (gak kos), jd ngaco lg 😭 soalnya kelemahan gue itu ngemil, dan di rumah ortu demen beli cemilan. Udah ditahan, tapi namanya ada godaan terus ya, ada aja slip nya.

Beberapa perubahan lifestyle yg udah kujalani:

1. Daripada sok mau IF tapi malah laper dan ngemil, mending pas laper lgsg makan berat yang balance.

2. Kalo ada cemilan, umpetin di rak yang jarang diliat dan agak tinggi, jd agak sulit ambilnya. Out of sight, (kinda) out of mind.

3. Sebenernya makan beratku tuh udah bener, ayam+nasi+sayur, ayamnya 2potong atau 300gr an fillet. Terus makan buah juga, mayan ganjel dan muasin sweet cravings, cuma biasa bocor di nyemil ini lah. Kerupuk ga berasa tp kalorinya tinggi🫠

4. Udah menghindari liquid calories, paling sesekali sesekali beli jus no sugar no milk, sisanya minuman zero calories kek cola dll

5. Udah hampir gak pernah beli cemilan sendiri - semua cemilan yg dimakan itu hasil dibeliin org wkwkw kalo ke mall jg udah hampir ga pernah jajan at all, selalu milih makan berat yang cukup balanced aja

Tapi emang jeleknya gaya hidup gue selain gym tuh sedentary sih, soalnya tinggal di perumahan yang jauh dari mana-mana, jadi gak bisa naturally perlu jalan kaki buat mobilisasi gituu. Dan gue ga terlalu suka jalan kaki for the sake of jalan kaki (nah ini mungkin harusnya bisa dipaksa aja ya wkwkwk tp bertahun2 coba, ttp belom pernah enjoy jalan for the sake of jalan)

Di gym:

1. Targetnya 3x seminggu tp seringnya 2x aja sih, cuma udah komit skrg minimal cardio 10 menit, biasanya sih sambil doomscrolling jd bisa 20menit

Aku tuh bisa sih nurunin berat badan, tp maintainnya susah bgt. Dalam 5 tahun terakhir udah naik turun ~7 kg 3x lebih 😀😀😀

Not sure what advice im looking for, mungkin kalo ada hacks untuk maksa diri lebih disiplin that'd be helpful. gimana biar displin ini lama-lama jd natural aja - krn skrg aku merasa lifestyle yg bikin turun BB itu gak terlalu sustainable, it sucks the joy out of life (krn aku suka makan😭)

Thanks abang kakak semua

Assalam o alakuim

im 26m, 5’11 and currently around 105kg.

ive decided that i really need to start taking my health seriously and want to begin a proper weight loss journey. my work is mostly sitting in front of my computer and im easily spending around 12 hours a day on my system with very little movement.

before i start, i want to get some baseline blood work done so i can repeat the important tests after three to six months and actually see if things are improving along with the weight loss.

one thing that has also started concerning me recently is that whenever i drink water, i sometimes feel the need to urinate pretty soon afterwards. i dont know if thats normal because im drinking more water or if it could indicate something i should get checked. i dont want to self diagnose, but since im overweight and fairly inactive, i figured its better to check things properly.

i recently got my HbA1c checked and it came back at 5.6%, which i understand is still in the normal range.

what other tests would you recommend for someone my age, height and weight?
also which tests would actually be useful to repeat after three to six months so i can compare my results and see whether the weight loss is improving my overall health?

Komodos, ada kh disini yg workout tanpa whey n supplement? Kalo ada, share dong progress kalian sejauh apa

Currently, I'm doing the thing, udh berjalan 2 bulan, i can notice the progress even tho i rely on real food alone, tapi badan gw ga kering wkwk

Dalam konteks fitness, apa saja pencapaian, progress, atau hal baru yang kamu capai atau mulai selama atau sampai bulan September 2026 ini?

Apa saja tips atau trik yang bisa kamu share dalam mencapai atau memulai hal tersebut?

Wah baru pertama kali coba versi weighted..cma bsa smbil RTO di 20kg..40kg cuma yg kek biasa aja 😅

77kg vs 63kg

The classic dilemma between wanting to look big and bulky or shredded and small.

Ive been bulking for almost 2 months now, and will call it a quit on this Sunday.

Then 2 weeks of maintenance, followed by 3 months of cut.

Cuma mau apresiasi ajh untung orang orang di luar sana yang usia nya 25 keatas dan bisa six pack, they are the goat bro. Karena bikin six pack itu susah bngt, udh gitu harus jaga pola makan, padahal sudah punya uang nya untuk bisa jajan apa ajh.

Respect juga para kuli dan buruh di luar sana yang badanya pada jadi padahal cuma modal asupan warteg.

Hi semua.

sebelumnya, aku cuma sepedaan dari rumah ke kantor. per trip 14km. tapi, krn kardio aja ga cukup, hari kamis aku coba rutinin ngegym lagi.

aku nyoba sistem near failure dan inching up the weight buat upper body. misal set 1 5kg 20 rep, set selanjutnya nambah beban. setelah naik beban dan cuma bisa 10 rep near failure, turun beban lagi smpe beban awal.

ini olahraganya hari kamis, tapi smpe hari ini pegal2nya ga ilang2. wajar ga ya? atau ini tanda overtraining? untuk nutrisi, aku masih banyakin makan biasa, belum eksklusif pake whey. tapi tidurku yg lagi bermasalah krn tidurnya blm nyenyak dan agak telat.

Dalam konteks fitness, apa saja pencapaian, progress, atau hal baru yang kamu capai atau mulai selama atau sampai bulan Agustus 2026 ini?

Apa saja tips atau trik yang bisa kamu share dalam mencapai atau memulai hal tersebut?

Memasuki bulan ketiga ring dips..ring dips is my bestfriend now for compound chest movement...ada rasa nagihnya gtu lol

First, I'm sorry if the flair seems not related to the topic.

Beberapa akhir ini berseliweran di timeline baik sosmed maupun reddit gw tentang penggunaan Reta, Peptide, HGH dsb. Ini jujur gw baru denger tentang hal ini. Setau gw orang2 biasa pake steroid untuk ningkatin hormon mereka yang memicu pertumbuhan otot.

Reta dkk ini gw baca2 katanya berbeda. Mereka katanya sebagai pemicu hormon dan bukan inject hormon, sehingga peningkatan hormon lebih natural. Gw skeptis tapi tertarik untuk belajar hal kaya gini. Mana tau ada komodos yang lebih paham atau pernah pakenya karena jujur gw kalaupun tertarik ngeri juga harus suntik2 gitu.

cheers

Lagi bingung mau beli merek yg mana

Awalnya pengen beli Optimum Nutrition karena emang brand international. Tapi abis going down the rabbit hole, katanya formula yg sekarang udah berubah, ga pake Creapure lagi.

and then nemu Muscle First yg klaimnya katanya pake Creapure. Tapi ini brand indo & kalo gw cari di website creapurenya, gak ngelist brand ini. Jadi agak ragu , skeptis aja sama brand2 yg belom internasional.

So, which one do u recommend?

Sesuai title, muncul di algo jadi kepo. Ada yg pernah dan review? Yang saya tertarik harganya 4,5jt-an, apakah worth it atau over price?

Tujuan mau test krn punya gastic dan suka mual/kembung akhir2 ini, sekaligus mau buat diet.

Terima kasih.

im obese af i wanted to change bc i kinda hate seing myself like this, fyi im 19m; height 177cm weight 113kg some of my friends said that i should try to run or do a joging i kinda did? This is what i get I don’t know if it was good btw do you guys have a tips for me? (Please don’t asked anything about why my track look like that I didn’t realize it until i finished my jogging 😭)

Pertama kali mencoba vegan/plant-based protein powder (PeaProtein-nya Puro, rasa Plain) karena kaget harga yang sangat murah (700rb-an buat 2,5kg) dan harga protein normal yang naik (terakhir beli Whey Isolate-nya Puro 2,5kg di 1jt-an, sekarang 2jt-an WTF, di harga segitu mendingan balik ke ON Gold Standard aja).

Rasa-nya gak seburuk yang ada di review2 orang, tapi emang gak bisa dibilang enak+kasar kerasa tekstur serat-nya (1 scoop pake Ultra Milk Full Cream dingin, langsung minum habis), setelah minum pun ada after taste kayak habis makan rumput. Tapi di harga saat ini dan tanpa minus gede dibanding protein biasa, sangat layak diperjuangkan, bonus point bisa sok peduli lingkungan.

Eniwei, jadi penasaran apakah produk vegan/plant-based merk lain begini juga rasa-nya atau gimana? Kalau ada yang mau berbagi cerita, silahkan dan terima kasih.

Sering baca kalo ngantuk setelah makan itu seringkali karena blood sugar spike, dan salah satu cara ngatasinnya dengan jalan santai setelah makan biar gak ada spike itu. Tapi kemaren gue coba, tetep ngantuk T-T gue gak tiap habis makan ngantuk sih, tapi kemarin itu makan nasi cukup banyak di sore hari, dan mau ada kelas, jadi gue pikir jalan kaki 20 menitan bisa bikin gak ngantuk pas kelas...

ini apa yang salah ya... penasaran jg jadinya kalo habis makan banyak karbo (misal nasi goreng atau mie instan), jdnya baiknya gmn biar gak ngantuk?

thanks!

Halo teman-teman. For context gw 24m; tb 177cm; bb 63kg (underweight). Gw baru mulai workout full body 3-4 hari/minggu menggunakan 2x dumbbell 7kg. Goal ku adalah menaikkan berat badan biar gak kurus2 amat.

Masalahnya adalah, pola makan dan diet ku tidak teratur dikarenakan financial dan time constraints, sehingga SEPERTINYA intake kalori dan protein ku tidak mencukupi. If I keep this going (workout dan pola makan), apakah berat badan ku justru akan lebih turun?

Soo yeah gue bru mulai latian pake rings sktr 2 bulan, dan menurut gue ini salah satu best purchase buat fitness tools krna portable ( a bitch to setup sometimes tho...) & bisa buat latian push n pull (even legs....) cocok bngt buat kalian yg mau build muscle home workout tapi ga mau membership gym

Dalam konteks fitness, apa saja pencapaian, progress, atau hal baru yang kamu capai atau mulai selama atau sampai bulan Agustus 2026 ini?

Apa saja tips atau trik yang bisa kamu share dalam mencapai atau memulai hal tersebut?

Hybrid Workout with calisthenics and weightlifting

I promised myself I'd compete in at least one bodybuilding show every year.

Now that the October show schedule is out, I realized that I haven't grown as much as I wanted since last year.

I think it comes down to two things:

1. I kept forcing myself to cut just to stay shredded for my socials.

2. As an ex obese person, I'm still scared of gaining weight, even when I know it's necessary to grow.

A post from one of my friend reminded me that this is bodybuilding. Building takes time, and that means trusting the process.

So I'm ending this cut early.

Starting my lean bulk tomorrow, with my eyes set on stepping on stage next year, bigger, better, and stronger.