Forum: Workout Programs

I am plateaued just beneath five plates on my deadlift and I have a competition/log thread going, aiming to get above 500 in half a year. As a novice, simply going in, changing it up occasionally while making sure to challenge my limits and put in legitimate effort has been sufficient to get...

I know at beggining levels squatting three times a week is totally fine, but I'm currently at 140 kg for 5 reps, (I'd say I'm an intermediate now) at this level is squatting 3 times a week convenient or is it too much? I removed conventional deadlifts from my workout... Upper/Lower split 2xweek. So...

Hey peeps, Just needed some feedback if possible. Been lifting for 5 years, have done Fierce 5 basically most of my lifting, either the full body or upper/lower version which I've loved. I'm getting tired of having lagging arms though, genetics I guess and also want to focus little more on...

This year marks 40 years of Natural strength and muscle building for me. I compete only with myself. Many of my PRs were set at age 48-50. I typically take some time off each fall due to Coaching football but here’s my current routine that has always been very good to me. I guess I’m sharing...

Hey everybody, this post is maybe a little long to read, I am really grateful to everybody who takes the time to read it and to help me! I've been working out at home for about a year now and since a couple of days I got myself a membership at the gym. I am gonna show you the workout routine...

In the face of a stall, which do you find more effective: removing 10% or so from the bar or knocking reps back down to the lowest end of your range? Which method is better suited to allow for somewhat of a period of recovery? I say somewhat because we’re assuming that regular deloads are already...

Hey guys. Looking to start a hypertrophy program and any recommendations from guys that have seen solid results.

Hi, I am since some time reading here and now I registered because I would like to hear some Feedback to my program. Me: 28, male 180cm , 6ft 75kg, 160lbs bf: ~20% (Navy&pics) I went down from roughly 27% in december and at the beginning of april I have stopped the diet because I had...

Hey, just found this 5 Week Hypertrophy Workout Routine from Mike Israetel that looks great but was just wondering what was the "style" of this program. I thought a program was either UL, PPL, Split. This one doesn't seem to be any of those.. (Is it still effective though?) "Mike Israetel 5 Week...

Is a routine like this good enough to build mass? All lifts 5x10 MONDAY Seated row Lat Pulldown Face Pull

So I have been doing the Fierce 5 consistently for just under a year now, and I am benefiting from it. But it's getting warm, and I want to start swimming again. Since I lift 3 days a week (according to the Fierce 5 program), would it be detrimental to my strength building routine by adding in...

If you're not having any joint or tendon pain or long lasting soreness of any kind, what are other ways to tell if your weekly volume is too high? You can do too much volume to the point where you're clearly getting weaker every workout and every week, but is it possible to do just enough volume...

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...

This guide assumes that you have already chosen a "split" and some core exercises at the least - plus the number of sets per exercise (start on the low end of the amount of volume you think you need). This is an autoregulated volume approach best suited for hypertrophy (credit: Menno Henselmans)...

Hey, How ya guys and gals doing? New to this site and I'm new to this whole fitness thing, though I've been pretty active all my life for the most part so I'm not completely foreign to fitness and what not. Anyways, my main goal right now is to just lose some weight and fit better into...

Hello. I'm 37yo, 6ft, currently around 170lbs. I started working out about 6 years ago. I started at 130 (was around 120 in high school and hit 130 in college) and slowly worked my way up to around 180lbs (went through the whole journey of a trainer, bro-science, actual science, overeating massive...

Hi, So I have recently switched to an Arnold type split (chest/back,shoulders/arms,legs) from a PPL split. My reasoning is that I would like to be training both my bench and shoulder press heavy twice a week (with PPL I have had to alternate between the 2 lifts) However, I am worried about the...

Hi All, I'm looking for some advice. I'm 6ft 4 and weigh around 21st. Over the last few months i've lost 1stone by trying to eat around 1700calories a day going for 5/6 mile walks every other day (generally :-) ) Before the 2nd UK lock down I had started going to gym and would like to...