Forum: Workout Programs

I have a decent experience at gym, my lifts are like this: BP 120kg x 5 Squat 150kg x 5 DL 180kg x 5 However, as I'm crossing a 30y old mark, I started to be more concious about health. I'm not enjoying 5x a week heavy (5 rep max) workouts anymore. I've been lifting according to MAX-OT...

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...

So I recently found out or was told i was screwing my muscle gains by going to do my 4am (well, I get up at 4, usually not at gym until 4:30am) workouts without eating anything first. I normally would just wake up, get dressed, drink my pre-workout and head out the door. So my question is that if...

Hey all, I'm going off to basic training next summer and wanted to build a high-intensity workout plan that incorporates boxing. I've got a home gym with a squat rack, free weights (my bar doesn't have spinning sleeves, so power cleans are pretty much out of the question). I was planning on...

I've not been participating here for a while, would someone mind explaining what 531 BBB is? I did 531 years ago but not sure what this BBB variation means. TIA

Hi; I finally started working out with a ~good program. First 2 weeks a ton of pain since I was away from it for years. From week 2 I started to notice a huge shift in my body and strength. Put on 3k and looked so much better. From 40kg bench went up to 75kg on week 7.

I'm currently running all pro's program which sets out for you to add 10% to the lift once I've hit all the desired sets/reps Its set out like this The first week do all 4 sets for 8 reps. The second week do all 4 sets for 9 reps. The third week do all 4 sets for 10 reps. The fourth week...

So I’ve been doing more or less a powerlifting style of training for the last 3ish years. I’m 158lb rn and I’m thinking about trying to just get bigger after this spring/summer cut. Any major differences in training I should look into? I’ve mostly just focused on the 3 main lifts. So what I do...

I mostly just do compounds and add in rear delts and arms near the end of every workout. I primarily lift in the 6-8 rep range but I haven't had much trouble recovering even on periods when I cut. Granted I'm in the intermediate phase so I doubt any one who's capable of deadlifting 5+ plates would...

Will this do in a pinch? Pushups Pullups Kettlebell Swings Kettlebell Front Squats Abs Upper body push pull, lower body push pull.

I'm fairly new to working out and have trouble building the motivation to go to the gym. I'm always bad about finding an excuse not to go. However, At home i have a pile of various dumbbells and I'm wondering about some good at-home routines that I can do 3 to 5 days a week. I'm not looking to get...

So I want to get back into shape since I'm starting a new job, and with a new phone I have I'd like to get a app that will make it easy for me to keep track of my workouts, how many calories I intake, and meals that I eat. I don't really care if it has preset workouts or recipes or anything like...

Beginner here. I have police agility test in about 3 weeks and possibly police academy in less then 6 months. Just looking for a good program to help me gain strength and stamina. Not doing this just because academy it just gives me a reason to start bettering my self. I’m about 6’1 150lbs..21...

Currently on furlough and in lockdown. Very bored unless I'm training so wanted to know what workout split will take best advantage of all the free time and maximize gains?

Weight loss using a diet is very difficult even when working out. I have been working out for years with my father and brother and each of us has a different workout and diet plan that is most suitable. Its all about trial and error

Hi Guys, I have been in and out of the gym may times in the last 15 years but never took it seriously. What I want to do now is use professional help to get real results. I was looking at joining a special body transformation program. Which combines diet and training designed specifically for...

Just looking for a critique on my routine for quarantine. I only have access to a backpack, pull up bar, and weights that go upto 70lbs. The weights are heavy enough for upper body where I don’t get more than 10-15 reps on push ups when I load them in a back pack, and of course arm isolation is...

Hey guys, Just wondering if this training sequence (title) seems sensible while matching protein/pound, taking whey, and limiting carbs. I plan to to do cardio 1-2x week and lift 5x a week. To clarify, I would focus on each area AFTER the previous one. Thanks!! Currently 5' 10" 194lbs or 1.8m...

Yo guys and gals! I'm starting my fitness journey. I'm 5'10 and 210lbs(90kg) Aiming for 170lbs a little buffed Any suggestions how is should start?

Not turning this into a thread of "What are you listening to". But can the tempo, style or volume etc. of the music make an effect on the intensity of a workout?

Could someone hook me up with a garage gym workout plan please? I’ll pay if needed. Just lost after a few years of getting fat and lazy. Have a bench, squat rack, have free Weights dumbbells, barbells, ez bar and bench has the leg Extensions and preacher curl pad thing. Thanks!

First post, here goes! I’m a keen cyclist who wants to get into bodybuilding, but I don’t want to give up riding my bike. Clearly this poses a problem in terms of the necessary calorie surplus for gains. My question is: if I got my nutrition right and ate enough to offset the calorie deficit...

Hey i didnt know where TO post this so i apologize if this is the wrong thread but do you guys give a **** about corona virus and stay home or do some of you live snd die by the gains and just go to the gym regularly? My gym closed for 2 weeks my ass started panicing that i Will lose gains.. Thank...