Forum: Workout Programs

Hi all, long time lifter until COVID and then my daughter being born. 2 yearish layoff so ran fierce 5 as a novice to try and get some structure back. 6ft 2 male 29 YO. Over 6 months (okayish diet with some setbacks due to new job/long term neck problem). Weight 89kg - 95kg. Bench 3x5 - 60kg...

I’m 14 and I’ve been going to the gym for about almost 7 months now I think. I have a personal trainer who has helped me build my program. I’ve been stuck on bench press for a very long time now. Either I don’t progress or i regress. My push program: Bench press 50kg Incline press 17,5kg Chest...

Do you just keep doing the progression as on a bulk or should some changes be made? I'm 1,71 m and 83 kg and want to cut to 75 before going back to bulking again.

Ive been working out for 10 years give or take so you can be hard on me. I have a very good upper body because i do alot of calistenics. I also have decently strong legs but they arent big enough to my liking (2 plates each side front squat). I was wondering if you guys had a killer workout or...

Hey guys I'll try keep this short. I'm 31, naturally built pretty good, getting lots of compliments on this week off after training for only 2 months and gaining no damn weight. I'm 5'6, 137lbs. I do construction, but now supervising, so finally got enough energy to put on the size I've been...

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Hi, My apologies if this is the wrong forum or format. I'm pretty new to bodybuilding, about 1-2 years. I've recently gotten myself a rotator cuff injury and my physio has restricted me to a 22.5kg bench for 20 reps for the time being instead of my usual incline, flat and fly's. I'd usually...

I've been following various PPL splits over the past year or so (vikings most recently). Edit: To clarify, I run the PPL part of his ULPPL split as a regular PPL. I really enjoy dips ("proper" dips rather than tricep) and was wondering how these could be incorporated into something like...

1.Can 3 position down mid and upper in bench press build up strength trough full range of motion because STRENGTH TRANSFER, lets say you do 3 positions x 3 iso hold for weight you can comfortable hold for ten seconds lets say your 10 sec. max is 100 kg you start with 90 kg add 1 kg weight every...

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Ill start by my history.. I'm 30 right now, got into lifting at age 27, i was very skinny, and I'm currently still very lean, not super lean but more a narrow body type. So i want to be a little wider. I started out at 27, weighing 78kg (171lb) at 6'2'' I got to around 87kg (191) at 6'2''...

Have you ever stopped to think about the incredible benefits that push-ups can bring to your body and mind? If you're looking for an efficient way to strengthen your muscles, increase your endurance, and improve your overall health, push-ups may be the answer. In this article, we will explore in...

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