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.....

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...

Is it just me or does it make more sense to increase reps before weight to achieve progressive overload? Example: Start with 3x6 reps, and increase weight once you have performed 3x8, or maybe 3x10 reps with the starting weight, rather than adding 5 or 10 pounds once you've ticked off the weight...

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...

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

So an update on my leg situation, so basically I've had a follow up appointment, I have nerve damage in both of my legs, aggressive arthritis in both knees, patellafemoral pain syndrome and flat feet, basically the days of lower body work are done. So it's looking like upper body it is, the...

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...

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

I am seriously considering Sadik Hadzovik’s online coaching. He offers training and diet programs. Has anyone paid for programs from influencers before? Is it just pre-recorded videos sent to you, or is it live 1-on-1s?

I currently do pushups throughout the day, as well as bench presses and the occasional other excersies. I also sprint almost everyday. My current record for bench pressing is 135 for 18 reps and my pushup record is 44 reps. I work out every single day, as well as eating fruit, cereal, and sometimes...

hey guys i only have 2 dumbbell and a barbell no bench nothing to pull up and no gym close to me, can you send me good program to follow? im 18 and skinny, want to build muscle and gain weight, im not sure which kind of programs i should go with 3 day a week or 4 5 6 7 ??? should i do fullbody...

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...

January this year : https://imgur.com/a/SvrbUKH 6 weeks ago : https://imgur.com/a/5fWKvHW Today : https://imgur.com/a/9Jn3Gt2 So from January I just focused on eating plenty food and getting my lifts up to put on some muscle. Then 6 weeks ago I decided I wanted to lean out a bit. Instead...

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...