Forum: Workout Programs

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When do you do HIIT? I plan on only doing 2 to 5 cycles of running nearly as fast as I can on a treadmill of between 20 to 40 seconds. Would it be ideal to do HIIT right after a leg worktout, or at some other day? I typically do my leg workouts once every 5 days, so if not on the same day as my leg...

Hey all. I made a simple compound only PPL routine to break up the boredom for a week. However, I’m not smart enough to determine the appropriate order or the exercises each day. Any help would be greatly appreciated. Here’s my best guess on the order… PULL 1) Weighted pull up 2) Weighted chin...

Hey so I’ve been running this program for a while now and I’m just wondering what others opinions are on it I’m looking for a good strength building program but also trying to build a good physique more like a power building program M- push Bench press Incline press 4x8-10 Seated shoulder...

I recently learnt about the Push Pull Leg workout routine. I enjoy taking the weekends off from my job and a mental break from training. While following this effective training approach, I would also rather not get caught-up in excessive training and allow my body more time to repair. Hence...

Last time i posted here, this community changed my life. I went from 87kg zero muscle to 68kg in 4 months (Counting calories and doing HIIT), followed by about 12kg of muscle gain that i've maintained for years. Briefly - About 3 years ago i started getting severe constant pains in my...

Lyle explains. This is probably common knowledge at this point but still a good vid. https://youtu.be/M8a-R68gkDs?si=Fva-sXFHsB1Dxv21

Hey, Has anyone got a name of a decent and free app for stretching? I am wanting to incorporate a 20 minute a day stretching routine each morning, but I am unsure where to start and everything I find is behind a paywall. J

Ok, so let's start with general hypertrophy parameters we are all familiar with as it pertains to making a solid program. SET: A cluster of multiple reps within the 5-30 range, with modalities such as full ROM or partial, where within this range, either extreme produces certain performance...

Hey guys, i'm currently going through a program called POTS exercise program. https://www.dysautonomiainternational.org/pdf/CHOP_Modified_Dallas_POTS_Exercise_Program.pdf I'm in month 3 and I've been skipping the strength training regime because of life stuff. I'm finally adding it back in and I...

I recently transitioned from F5 novice program to intermediate program and I've run into some difficulties and doubts with the new exercises. Just reaching out to see if anyone could give me some pointers? Incline Bench: In the first repetition, I notice that I'm straining my shoulder when...

A few notes on the schedule and situation. I've just landed a job at an artisan bakery. This is something that 've been trying to get into for almost 7 months. I'm shaping dozens of styles of breads and rolls by hand for hours on end if I'm not scraping down tables and containers. 32 yr old...

been lifting weights since i was 16 ish, I'm now 22, made much progress, slowly but surely. i went from 68kg 185cm to a max of 102kg, now I'm cutting and fairly lean at 88kg... I've been doing the same program for all these years it's a modified version of the "fierce 5" program 3 days a...

Hi, I used to lift a lot but since Covid and the gyms closing I got into cardio a lot more. I occasionally dil my toe back into the weights but haven’t been consistent for more than about 4weeks in 3years. Iv just started again and now looking to add a little definition and overall strength to my...

In other words when was progressive overload first used systematically to create bigger people? The theory and practice is elucidated well in books such as Rippetoe's Starting Strength, however this is fairly modern. When were such programs first used to take a novice from being skinny to having...

E.g. I am doing weighted chinups within 5-8 reps. Last workout I got 3x5 on the weight I am using. How do you increase reps from there? Obviously the goal is to reach 3x8 on that weight. Should you increase reps from the first set or last set? If you increase on the last set your workouts...

Hello, I want to do more than stimulate the muscle, i want to grow. However I find myself extremely fatigued throughout the days. Is this due to weightlifting too hard? I've been lifting for a few years now, gained about 30 lbs and am fairly satisfied where i'm at. im 30 I'll start by warming...

Why do most beginner bodybuilding programs suggest performing 5 reps? I guess there is nothing magical with this number and you can progress in many different ways. But why do most experts consider the 5 rep range to be more appropriate for beginners than other rep ranges like 6, 8 or 10? I...