Forum: Workout Programs

Recently I’ve been using front squats in place of back squats as my main movement due to less spinal loading, same stimulus, better torso angle etc. I’m looking for an assistance movement to help drive it up. My first choice was goblet squats but my gym doesn’t have dumbbells that are heavy enough....

2018 we had a squat thread, goal 10,000,000. We got almost 4,500,000 that year if I remember right. This year, all free weight squats count: barbell, dumbbell, kettlebell, water bottles, bricks, backpack full of books, concrete plates, heavy pole, or anything you've got to squat. Just weigh it...

Hey guys, I've got a home gym setup using a power tower, and I've seen results with arms, back, chest, abs. I've upped protein intake. BUT the scale shows I'm losing weight! As an ectomorphy/hard gainer, I hardly have any body fat to begin with, otherwise that'd be my guess, but I cannot...

Hey all, I live in London, gyms are closed, I am and have been indoors for quite a while for various reasons (Covid related obviously). I have a solid bench at home, some proper resistance bands, an EZ bar and some heavy discs so I can put my weight on the bar. Is there a simplified workout...

I have been doing a core workout I made every day to build strength and look better, but it started to lose its effect and get easy. I would do it 3 times or so: 40 Russian twists 25 situps 12 v-ups 30 bear crunches 45 scissors 40 bicycle crunches 1:15 plank I was wondering if anyone...

A little of background: student, 21 yrs old, 5'8, 140ish lbs. Considered an intermediate lifter. Owns two adjustable dumbbells that weigh 10-50lbs each + a bench. I have been working out here and there for a long time, but never committed to a routine until summer 2020. I just started my second...

Hi Guys, I've done StrongLifts for a year - definitely got strong, but feel like I can't make any more progress now. Weights too heavy. Also feel like the reps and exercise range is too small. What I love about Stronglifts is the convenience - the app tells me exactly how many reps, sets to...

Here it is... Base Alpha: Workout A: 1. Squat 3 X 5 2. Bench Press 3 X 5 3. Deadlifts 1 X 5 4. Seated Cable Rows 4 X 12 5. Hanging Leg Raises 4 X 15

Hey guys I just wanna know your opinions about workout volume by experiment. You know there are some studies that supports if you make the volume too high like 20+ sets per muscle group per week this will kill your gains. Personally I tried apprx. 25-30 sets of chest workout today and feel good...

I notice some people do push, pull and leg splits. It makes sense, but I've been doing Back and Triceps together. I get a much better workout in my triceps that way. And my biceps still feel worked. When I do biceps after back, I can't really do quality bicep work because they're fatigued. So the...

Don't have access to a gym for several months. Was on my Third cycle of allpro. I do have access to some weight is light and less then half what I was lifting. Currently use those, do dips, press ups, tricep exercises and other body exercises. Running HIIT and long distance around 3 times a week,...

Hi everyone, Newbie here as you can see. I’m 43, 183 cm, 79 kg (will be 80-81 after Xmas but not for the right reasons). I’ve done a good bit of dieting over the past 2 years and I lost weight (from 93 kg top point to 77). I trained for and ran a 1/2 marathon since, and I hit the gym for a...

I've been doing this leg workout so far in my PPL split and my quads are still sore when the next leg day comes and I often need to delay it: - Lying Hamstring Curl: WU 3-4 sets increasing the weight, until I reach my workload, then 3x10-12 - Leg Press: WU 4-5 sets, then 3x12-15 - Pendulum...

I’ve been working out on and off for about 2 years and have little results to show. I’ve read countless things contradicting each other and I’m pretty confused. Does anyone have a workout program Specifically Tailored for very tall people like me? Additional questions: - Should I be aiming for...

I train legs twice a week with my goals being mass and general strength. Just wondering if my leg days are a bit weak. Looking for feedback on exercise selection and volume. All suggestions are appreciated Lower 1 Front Squat 3x5-8 Single-Leg RDL 2x8-12 Leg Press 2x8-12 Hamstring Curl...

Dears, After doing the F5 U/L for a few monthes at my local gym I decided to create a home workout with the few accessories I have (a bench, a bar, some plates, DBs and a pull up bar) at my garage. Heres my program, I follow the same double linear progression as F5 U/L which is +1 rep next...

Has anyone had any experience in going to the gym 4x per week- doing PPL and finishing off with FB (or vice-versa)? Been going every other day since my gym is quite a drive from home; I can’t reliably lift every single day as much as I want to (did Coolcicada’s routine for quite a while when I was...

I've heard bad things about mass gainer shakes but wasn't fully sure about them and I wondered whether creatine was worth it

Fellas, I’ve got no gym access and a cluttered garage, limited space. Trying to get hold of some dumbbells but as it’s stands I’ve only got a pull up and dip station. Thinking of doing as many sets required for a total of 50 pull ups, 50 dips, 50 knee raises. Would probably take me 8 or 9...

Hey bros, For up to a six month period, I will be traveling in my vehicle. Though I’ve looked at hitched based power racks, I’ve decided against this and have settled on not taking a rack or barbell with me. Instead, I’ll have: -10lb, 25lb, 45lb plates (should I get a 90?) -35lb kettlebell...