Forum: Workout Programs

Hello everyone! I've recently finished changing up my routine which was going on for the last 3 months. I wasnt completely happy with what I was doing. The problem became pretty obvious 3 weeks ago: volume. I do 3 or 4 sets for all of my exercise and I basically go to failure on all of them....

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...

Never feel fatigue or DOMs outside the gym. I do get bad days on occasion but not feeling like chit. I train full body 3x a week. For most lifts, I just do 3 sets of 8-10 reps. Never had issues increasing reps or adding in weight to the bar weekly. Any reason why I *shouldn't* take a rest...

Hello everyone. I'm very scared about posting here, I hope it's OK. I'm male, 24 years old, 178cm / 5.8 and I currently weigh 160KG/ 352 pounds. I've been overweight/obese my whole life, but it's been getting worse and worse. I want to change. I started Rehabilitation for my Mental...

I've heard about concepts such as MV (maintenance volume) where it's just enough volume to maintain current muscle mass. Does that imply 0% gains if doing maintenance volume? I feel like gains will always be made, and the volume just determines the extent of those gains. Maybe it's only called...

I'm currently doing stronglifts to build strength and at the same time doing 16/8 IF for weight loss since about Sept. I've been successful thus far averaging about a 1lb/week weight loss while advancing weights on SL. In Sept I was 215 and now I'm down to 202. (Im 5'8). I've been taking progress...

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...

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...

Sup I was a lurker in the forums back in 2014 till I decided to lose all the weight starting from 125kg (275lbs) to 85kg (187lbs). I cutted with Fierce 5 at the start then moved onto Allpros till I reached 85kg in 9-10 months. I took a long time off (1 year) because of Corona and I joined the...

Been doing full body but keep half-assing leg work so I am switching to U/L to keep myself accountable. On the original template, you can do bench and incline (or OHP) on the first day and make slight “adjustments” on the second upper body day. I intend on benching and incline work for the first...

Is session variation within the week (eg upper a / upper b) really really significantly important for muscle growth and strength gains? I know that it is benefitial now that Im an intermediate lifter, I know Id be giving up some optimality, but if I enjoy the simplicity of repeating the same...

Hey bros, For up to a six month period, I will be traveling in my vehicle. Though I’ve looked at hitched based power racks, I’ve decided against this and have settled on not taking a rack or barbell with me. Instead, I’ll have: -10lb, 25lb, 45lb plates (should I get a 90?) -35lb kettlebell...

I have a pretty significant imbalance in my chest size and shape. Part of that is because I lucked out and had gyno on only one side of my chest as a teen. This somewhat changed the size as well as the shape of it because that side stored more fat and would hang a bit lower. Unfortunately that side...

I’m currently at... 140 kg squat 143 kg. deadlift 103 kg. bench press 66 kg. overhead press and i also do Bulgarian Split Squat, Pull Ups, Rows, ab wheel Rollout and have just added Nordic Curls as accessories. I’ve been alternating between full body and upper/lower Split in the last...

Hello all From the UK and we are back into lockdown so looking for a full body workout to do 3-4days a week. I haven’t trained regularly for a while and my workouts are very bland and I never see progress. I have a decent amount of equipment that I have built up over time: Rack,...

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...

Hey all, I’ve been in the gym on and off for around 5 months now. I’ve managed to put on 25 lb total while staying around 12% fat, but I worry that I’ll soon hit a plateau if I don’t keep my training and nutrition optimized. So far I’ve been doing full body 3 days per week. How much more can I...

(Tentatively) Happy 2021 everyone! I think I've hit my first platue after training for about 4 years and I don't know what to do about it. I was 2/3 the way through a bikini competition prep when everything came to a halt. I am in the privileged situation of having access to a full gym again...