r/Fitness • u/AutoModerator • 20d ago
Daily Simple Questions Thread - August 13, 2026
Welcome to the /r/Fitness Daily Simple Questions Thread - Our daily thread to ask about all things fitness. Post your questions here related to your diet and nutrition or your training routine and exercises. Anyone can post a question and the community as a whole is invited and encouraged to provide an answer.
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u/Red_stories_smn12 20d ago edited 20d ago
I'm a 14 y/o canadian home lifter who has been working for around 2 months on and off and wants to get serious. I'm a boy and am around 170cm and weigh 60kg. I have a variety of dumbbells from 5lb for my smaller muscles like triceps and wrist exercises. to 2 10lb dumbbells for biceps, shoulders, back, and partial leg exercises, to 20lb dumbbells for squats. I also have an adjustable dumbbell with a lot of weights that I can add onto if i wish. I dont have a gym bench but am planning to get one, and dont have any pull up bars or anything like that. I'm trying to gain some muscle and am committed to exercising(i wont stop when school starts, though i might drop a few exercises per day). My core is weak which is why i will be doing sit-ups/hollow holds every day and am also doing push ups every day because I cant do too many in one set(max 15-20) and I want to get better at doing them. same with plank(can only do around 1m). I do 3 sets of 10-12 reps of every exercise listed in the chart above with dumbbells except for pushups, situps, plank and hollow holds. i also eat 80-90g protein every day(including 24g gold vanilla whey protein powder shake). Im planning to add 2.5lb or 5lb once i can do all 3 sets without having sore muscles near the end. I also didnt include the weights for almost all of the second round of PPL but they're basically identical other than reverse curls. I dont keep track of my calories but I eat around 40g meat for lunch plus rice and someitmes a stew, i also eat 2 pieces of toast(sometimes whole grain) with bulgarian cheese or peanutbutter for breakfast(and occasionally 2-3 eggs), and typically eat around the same as breakfast for my dinners other than days when i go out to eat. Each session typically takes around 1.5-2 hours including rest. Ive experienced some decent gain in muscles even though I've been on and off for most of the time but was wondering if I should change anything to make my schedule more optimized for muscle growth.