Forum: Workout Programs

After not lifting for 10 years, I have returned to the gym to do Joe D's program. I had great success with this program from age 15 to 19 (now age 31). I've modified the program slightly to fit my jiu jitsu training schedule. I am a BJJ blackbelt and have taken time off competing to focus on my...

I've been lifting for the past 10 months 3x per week. Started doing the fierce 5 beginner program which mainly focuses on compound movements at low reps. I gained 15 lbs of muscle in 8 months. The last 2 months I've only gained 1lb. Looking for some ideas on a new workout.

Hi, I am Jinnox Bolt. I've been training consistently for the past six months but haven't seen the muscle growth I expected. My diet seems on point, and I follow a well-rounded workout plan. Could there be something I'm overlooking? Any tips or advice would be greatly appreciated!

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I was running F5 but I'm finding it difficult to carve out three non-consecutive days a week for training due to my work schedule. Is there any program or modification of F5 that fit well with training on Wednesday, Saturday, and Sunday?

I stand at 174 cms or 5'8.5 inches tall. My bodyweight currently is around 154 pounds. While many of you might consider this to be a situation in which I have room to gain more weight, my bodyfat unfortunately is too high for it to efficiently gain muscle. I don't personally believe in recomps...

Hey All! My dear wife has been training in pole dancing for the last year or so, twice a week, and she's having a blast. She has made fantastic progress but feels like currently her strength is what's keeping her from progressing faster and completing certain moves. She asked for my help in...

Many beginner programs prescribe increasing the weight by a certain amount each session. For example Jason Blaha prescribes an increase of 5lb on each exercise. When you stall you reset by 10% and start increasing again. For those who struggle with recovery at this intensity, is it ok to use...

There is this old book from the early 1900's called "muscle control and barbell exercise" by an Indian lifter. It can be found easily online. If you look at the photos of bodybuilders at the end of the book, you will see that some of them are quite jacked. The thing that interests me most is...

Getting back into lifting consistently and currently trying to bulk but maintain athleticism. My current workout plan is ### Push 1. Bench 5 × 5 88-90% 2. Bench 3 x 8 Move weight fast 3. Shoulder press 3 sets of 10-12 reps 4.w Weighted Dips *: 3 sets of 8-10 reps 5. Skull Crushers**:...

Does it really matter what method you use in terms of hypertophy? Like in rp style training where you increase set while dropping your rir down in a mesocycle, vs keeping set and rir constant? What progression method do you enjoy the most to use on hypertrophy programs?

I’m currently using the bare bones Viking program. Let’s take the bench press: he prescribes using 4 sets to accomplish 32 reps. Let’s say workout progresses as follows: Set 1: 12 reps Set 2: 9 reps Set 3: 7 reps Set 4: 4 reps Would I get the strength benefit from that 4th set because...

I would appreciate if you could tell me your opinion on this program and explain your reasoning, thanks. MONDAY: PULL Seated Cable Row Wide-Grip 3x10, 1x12 Lat Pulldown 3×10 Dumbell Pull Row 3x12 each hand Cable Pulldown 3×12 Leg Extension 3x10 Barbel Curl 3x12 Seated Zoltan Curl 3x10

Hi everyone, In short, I am a healthy person with a recent discovered condition which forces me to loose weight, get fit en reduce my stomach size to <90 cm. In order to do so, i started a no to low carb diet, and I am indeed loosing weight (3,5kilogram in 2.5 weeks). Also i hit the gym,...

Consider the following scenario. You are a novice doing 3x5 squats 3 times per week and adding 5lb per session. They are getting challenging at 250lb, e.g. you start to miss reps on your last set. You decide to deload by 10% and continue from there. There are multiple options from here, which...

I’ve missed the second lower body workout last week due to being sick (I’m doing Fierce 5 intermediate) so this week I’ll probably fail on the front squats due to having missed that workout last week. The program says that I should reset if this is the second time I fail on a lift but since I...