Forum: Workout Programs

Hi can someone please help me to get my bench 1 rep max to 120kg? Atm my 1 rep max is 110kg. I weight 90kg myself. Im 36 year old. And i train fullbody 2x a week atm. Im stuck at 110kg bench and cant get past. That point :( my bench session is like 1x110. 1x108. 1x 104.. 1x100.3x97. 4x87 5x 82.....

Dont know if it is possible for anyone to give me an answer to my question, but i started working out just over 3 months ago doing a 4 day upper/lower body split, and i cant figure out why my arms are lagging behind. Everything else is progressing so i am wondering if i might be doing to much or to...

I was really hesitant asking this and believe me I am not racist what so ever. I am a 24 y/o PT currently in London, bisexual and often train LGBT and newbies all the time. Recently I had an influx of Indian Middle easterners i think iran, muslim arab something? meeting me in the gym for...

This is fun. Where do you fit in? I rate pretty daggone good in my age/weight bracket! https://strengthlevel.com/strength-standards/male/lb

Hi guys, im not sure if right to create a thread. I do workout before for almost 2years. I stop working out due to have kid and no time. Now I decided to come back to workout and will start on 25 Apr. Can anyone recommend me a best full body workout? I know ive seen some guy here who provided me...

I just finished week 10 of the fierce 5 program I got from here. I love it and am planning on switching to the intermediate after 12 weeks. I have noticed as the weight is getting heavier that I have a definite imbalance, my right arm is stronger and bigger than my left. I am thinking of...

Based on some of Scott Stevenson stuff Basically: Upper straight sets day with lower pump Lower straight sets day with upper pump Upper cluster sets day with lower pump Lower cluster sets day with upper pump There are:

How's it going guys? After a quick search I didn't find any info on bb.coms' German Volume Training program so here is my question, has anyone followed their program and what were your thoughts / results? Their program is majority 3x10 sets, not all 10x10. Day1 Barbell Bench Press - Medium...

Hi I will write down a few principles about designing a workout plan, that I will try to put inside my workout plan: - Small muscles with 24 h recovery. - Large muscles with 72 h recovery. - when you train your leg, the back is also involved. - when you train your chest, back, your arms are...

Pretty simple question. For hypertrophy, I know the 8-12 rep range. My question is, is that 8-12 on the first or last set? If I'm doing 5 sets of bench press and hit 12/10/8/6/4, should I increase weight? Should I keep going until I hit 12/12/12/12/12? Somewhere in the middle?

Been training for a few years now, i have always done a upper/lower split 4 days a week. The problem i found now with this split, is that i always do arms on the end of upper day, before it was okey, but now after getting much stronger i get very fatigued on the end of the workout, and often...

NEW** after reading comments and talking with some of the guys I’m gonna go with full body frequency 3-5x a week get plenty of rest eat enough to grow, ty for the help OLD** Planning on lifting a 6 day split and running it for a year, hoping to see some sick gains half way through Back...

Hello, I wanted to know if this routine is good. I know that other factors such as rest and nutrition come into play but I wanted to make sure I was getting in the right workout. Please feel free to comment and guide a newbie :). PUSH (3 sets 6-10 reps per exercise) - Dumbell Incline...

Do you do scheduled deloads, do you deload intuitively, upper and lower body separately, never deload at all, full week off once in a while - what is your preferred approach? I've personally ended up with very rarely doing deloads and instead just progress on the lowest overall volume that I can...

Hi everyone, I’m brand new to this site and was looking to get some opinions on a new workout plan I was thinking about. I’ve traditionally done a classic bro split and push/pull/leg splits, but I was looking for a way to shock my muscles and thought of this routine. Any feed back would be...

Hey, I and my brother started working out a month and a half ago and our routine was a 3-Day full-body workout. Now we want to level up the routine and do a 4 day PPL with a full-body routine, How effective is this? Although I've also read that splitting the routine to Upper body/ Lower...

Monday, wed, fri schedule. Goal is overall muscle gain and to hit 160 lbs. Im at 145 lbs. I started at 135 about a month ago. Current plan i do every time: Bench. 3-4 sets. 155/165/175/max out Squat. 3-4 sets. 165/175/185 Curved bar bell curl. 3 sets 70/70/max out Decline sit up...

I love this thing! https://www.youtube.com/watch?v=oRRhIe9Kl8M

A little about me I am 32 years old 5 foot 6 170 pounds. I have been a computer/game nerd pretty much all my life. Finally, at 30, I got tired of being weak and got obsessed with the gym. I went to the gym and saw some random guy squat 225 for a few reps and couldn't even fathom squatting...

How good of a work out is a punching bag for say about 30min? just wondering

I used to lift many years ago, now I’m fat and lazy. I just was able to buy my first home so I ordered a ton of fitness equipment for my home gym (squat rack, adj bench, barbell, dumbbells etc.). However I am a long distance truck driver that is only home 2 days a week. So basically I can only...

Hi! 5/3/1 BBB is my second program (5 years of self made programs at home, 5 months of greyskull until stalling). I have read second edition of the book about the program (I am about to read the forever version) and I have 4 questions. 1. Well, firstly I am using black iron beast to calculate my...

01. Double progression 5-8 reps 100x6 100x7 100x8 105x5 02. Step loading (volume increase) 100x8,100x8 100x8,100x8,100x8