Forum: Workout Programs

I’m new to weightlifting/fitness and I’m building up a regiment. I have a pretty good idea of what to do, but obviously there’s a ton of misinformation out there. What is some of the stupid/blatantly wrong crap you’ve heard before, and what is the actual truth?

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...

18 y/o, weight is 82kgs and height 183 cm. Bench - 100kg Squat - 110kg deadlift - 140kg I get around 3k calories + around 160g of protein everyday I have been working out for around a year and a half I am looking for a 6 day split because I usually workout after school with friends and...

Hi all! After many failed attempts, I have finally committed to going to the gym. I came across this forum while looking for reviews of the Atlean-X program, and saw that it doesn't have a great rep here. I've had a look at the stickied threads, but (I think) those routines would require a...

Is 3 workouts/week per muscle group better than 2 if the total volume is the same?

Hi everyone, Ok so I've watched about a billion Youtube videos now over the last year during Covid on everything to do with body building you name it. I've tried a few different training styles and ideas now related to these different ways of training but still want to know so much more. ...

A few weeks ago I've started implementing slow eccentrics and isometrics variations of big lifts. Although isometrics (5-8 secpause holds at some point of the lift) have been helping me strenght wise and I'm feeling the right muscles contracting in my lifts better than ever before, it is the slow...

I'm a total beginner and don't know where to start with weightlifting. I've always been a skinny guy, although right now I am overweight because of the pandemic, but never had muscles. Do you recommend losing fat before lifting? How can I start at home? Any help would be awesome.

I've been reading the 3DMJ pyramid books and came up with a routine for myself. It's designed for me to do at home, so it only uses a barbell, dumbbells and chin up bar - otherwise I'd have a leg press and leg curl in there. Volume is a bit of an increase compared to what I've done to date, but...

Hey, I was wondering if it was better for a PPL program to spread every worked muscles or to group them. like... (spread) (chest) Bench press 5x10 (shoulders) Egyptian Lateral Raise 4x10

Hi i saw this program on reddit, i've been lifting for 7 months and currently for 5 reps each have a 85/145/215/270 lifts, i have been doing 5/3/1 and stumbled upon this: Push 1: bench 5/3/1, 5x10 of a bench accessory work (like boring but big template, 50-70% of your training max) at 50-70% of...

-recently fell and fractured pelvis -no lifting history -has been told to exercise to strengthen the tendons and ligaments around the pelvis that have been stretched -bad knees, squatting is difficult - relatively good shape and active before fall -needs to build strength to remain active as...