Forum: Workout Programs

Everybody can be forgiven for a stupid question now and again, eh? So there's more and more evidence that 70% or RPE 6 / RIR 4 is enough of a stimulus to promote muscle growth. Candito recently did a vid with DDS, Nuckols has been saying this for a while, RTS has been programming this for...

This is what ive been doing for 3 weeks now and really enjoy and find myself progressing nicely. A few potential mistakes to me is: 1 the 4 excercises for my back and only 1-2 for everything else, big imbalances or is the back that much bigger that the few extra excercises are okay ? 2 Bench -...

Will an hour of aerobics the day after a heavy workout screw up recovery?

I'm 189IBS, quite a fair bit of body fat id say but not enough that it covers my muscle mass. I was wondering if bulking more muscle will make my body fat look somewhat better? My chest is quite fleshy, I am really lifting hard for my chest, I just don't know why whether to add more muscle than...

Hello all, I do some strength training on MWF using Gray Skull LP app.. Twice a week I would like to add some calisthenics. Would this be advisable? Also, I’ve been wearing the web for calisthenics programs and cannot find anything usable. So many, lifting programs out there people...

I'm new to body building in fact I'm fat =(. However, I'm looking to get buff and I need to tips for working out my wrists. Can you guys link a video?

I found Will Tennyson on YouTube who has an interesting looking program. It's a 4 day split consisting of two days of legs/shoulders/tris and two days of chest/back/bi's. He has a video on it and it's as folows: Day 1: Bench Neutral grip pull up Incline db press

Saw this on r/weightlifting by junkrat24 and saw that the dude had stated that it wasn't enough volume I responded to him and was surprised that he wasn't getting overworked and that I would suggest taking out a few of the compound exercises but it seemed to no avail What are your thoughts? ...

My gym opened back up and had a nice resolutioner deal, so here I am. It's been 5 years since I lifted and about a year since I've been in the gym at all. My autism will surely make these posts erratic and hard to follow, but there will be gains. Initial goals are to lose a ton of fat...

What progression method do you use on your main lifts and isolations? As hypertrophy is an very easy given adaptation, has me thinking that it dont really matter as long you are increasing reps/weight when things get to easy and you fall out of that overload threshold (0-4 rir) What progression...

Hi there, I have been practicing CrossFit for the past year 3 times a week and I stopped doing weight training. Although my cardio and range movement improved, I lost strength. If I quit Crossfit and return to weight lifting quickly I will lose the range movement and cardio. Given that I have 3...

Hi every one

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...

Hello everyone. Looking to organize a 4 day split with legs and abs not being included (separate day). I would like to keep it M, T, TH, F with WED being dedicated to legs and abs Exercises I would like to include: Chest: INCLINE BENCH (TWICE A WEEK), INCLINE FLYS, FLAT AND DECLINE BENCH...

Alright so this where I'm inexperienced at when it comes to lifting. After 2 weeks of hitting the weights hard at 6 weekly sets, full body 3x a week split, progress is looking like it's about to come to a halt. I've made rapid progress on every single lift adding weight and reps left and right very...

Hey, i need advice. Im bulking, but im still doing cardio (steady state running, 30 minutes daily or every other day). I like it, but i want little change sometimes, so i was thinking about HIIT cardio (sprints). 30 min steady state is very good for me, because it wont hinger my gains, but i know...

Hello I'm 36 I'm a long distance runner what is the best training split program for this schedule: M= weight T= running (speed) W= weight TH= running (tempo) F= weight

Morning all, just joined this forum, I'm currently 13 stone 9 pounds, that isn't all muscle, lot of body fat, I started working out again, lifting weights and some cardio three weeks ago, I am on a low calorie, high protein shake with creatine at moment. I am looking to get down to a low body fat...

https://peerj.com/articles/10663/ It's a systematic review published last month without a meta-analysis. In the introduction they walk thorough the history of auto-regulation, then they go through 15 studies that utilize various methods and discuss pros/cons of them in the discussion. It's dry...