Forum: Workout Programs

Hi, complete novice here. I am looking at novice programs and I have noticed that the almost all use very low reps. I.e. 4-8 for compounds and 8-12 for isolations. With 8 and 12 being an oddball rather than norm. Why is that? Is it because novices use such low weights that they can easily...

hey i was just wondering does calisthenics have any benifits you can't receive through weight training? i don't really see the point of calisthenics unless you just happen to be s.o.l and don't have a weight room. i am a martial artist and some people suggest that i do calisthenics instead of...

meant to add novice to the title "Who should use this program? It was designed for those people who don’t have a great deal of recent, well structured training behind them. It is for anyone with less than 6 months of current, structured and dedicated training. Even if you’ve been working out...

My Apple Watch says I burn 215 cals while walking 9% incline, 5.5km/hr. My weight is 45kg. Is the calorie burned too low or is it reasonable?

Since I reached all my lifting/bb goals I’ve decided to attempt to improve on running. Going for the 1.5 in under 10 mins. (I’ve done this 10 years ago at a lower bw about 165 lbs) Any tips?? Starting 180 lbs (12-13% bf) Lifting to maintain mostly Monday- upper strength Tuesday- lower...

Hi there! I'm a 36 year old man just getting into training for the first time and would like some honest feedback. I want to make a program based on machines and cables as I don't think risk of injury is really worth it at this time in my life as I work a blue collar job so I want to minimize it....

When is a deload appropriate? I've been training almost every day for 2.5 months and although I'm following a balanced split that optimizes local recovery I feel like puking after today's workout and I'm immediately sore which is unusual. My split for the past 2.5 months: Push - upper body...

the more weights I push, I notice I get more angry from exhaustion this is more noticeable on leg day I have some rests between sets. outside of gym, I'm friendly and fairly approachable I tried to shift my mind to think and focus on something else but it can only do that much How can I...

I see at the gym some people finish their work out in 35 minutes and some up to 2hours. If doing the same work out but one guy finishes in 30 minutes and another in 2 hours would that effect the gains? Is there a reason to linger around the gym or getting in and getting out is just fine?

I'm looking for insight or experiences you might be able to share about how to measure and do progressive overload with resistance bands only; that is, using only resistance bands, not banded barbells, etc. I am particularly interested in rowing/pulling movement patterns, such as face pulls....

Does anyone here have a app that they recommend for work routine and scheduling? I see a bunch of them around but not sure if any are worth purchasing. Maybe one that includes diet plan also? Thanks

Context: Newer lifter, 160lbs, recently joined the military, cannot do a pull-up, want to fix that. Since pull-ups mainly engage the lats, can I assume that this is a lat problem? Could there be any other weak links? Current capabilities: Biceps (curls): 35lb 5 reps x 3 Triceps...

I’ve been doing my workout program for 2 months now. How long should I stay with the same program, and how often should I completely change it if at all. Thankyou

Ok, so after years of no progress or motivation, I decided to properly do New Year, new me. My aim is to build muscle. My gym has an InBody Body Composition Analyser, which I am using. In January, I did a lot of rowing on the Concept2 erg machine, with excellent technique (I trained as a...

If I swap to a hypertrophy 5 day split, will I lose my strength progress? I’ve been lifting for a long time. 8+ years. I have naturally short arms so my bench is 385lbs. I’ve always benched twice a week, on Mondays and Thursdays and Squats/Back works on Tuesdays and Fridays. Lately I’ve just...

I imagine most people who self-proclaim themselves as a "hardgainer" arent eating enough but is it actually a thing? Assuming it's someone with an "ectomorph" build who has a harder time putting on muscle than some other people might.