Forum: Workout Programs

What are the differences between PH3 and PHAT workout programs? What are advantages and disadvantages of one over another?

I constantly see people in my gym doing both of this lifts. Is there any difference in terms of muscle activation?

Is there any correlation between lifting at higher intensities/lower reps and an increased likelihood of developing asymmetries? I’ve done 8+ reps for the majority of my training but this year was the first time I started training with higher intensities in the 3-5 rep range and I’m noticing...

Let's say I would do one time full body workout per week, would it be more, less or equal taxing on the central nervous system than doing push/pull/legs with exactly the same volume?

I am coming off a powerlifting routine in about a month, so I wanted to avoid the SBD competition lifts and do some different stuff when I finish. Also, I’m trying to get a little more athletic and well rounded while still focusing on strength. I tried to throw in a handful of strongman movements....

My gyms got closed on November 1st and I sadly had to stop working out. Now I got myself a Active 5 for Christmas to do a little home workout. Any suggestion concerning a workout plan? I know I can’t bodybuild without a gym or proper equipment, but does anyone have a good suggestion as to keep...

I'm interested in seeing what you do for the optional exercises? I'm going to start it Saturday with the Hypertrophy portion 1st. Also what are you using for the weight ranges? I'll go back and look through to see if there is a % of max that should be used for the hyper and heavy workouts.

I’m considering adding a light upper body day to my routine, probably on a Monday after work (if I work, we normally don’t work Monday) -CGBP 3x6-8, 2-3 warm up sets (I chose this over reverse grip because I can use more weight with a bb than doing rgbp with dumbbells) -Straight arm pulldown...

forum.bodybuilding.com/showthread.php?t=170130833&page=1 TLDR: Do Squat, bench, and some sort of row 3x a week, doing them for sets of 6-10 reps and adding weight when you hit the upper limit of the range. Each workout has you rotating between Chest + Back, Legs and Core, Shoulders and Arms...

David Woolson just released a really cool free strength program. Lots of data tracking and performance graphs in the spreadsheet, similar to RTS tracking. It comes with a video on how to use the spreadsheet, so definitely a good idea to watch that. This would be for intermediates and above, and...

Hey everybody. I’ve come here to hope you all can lead me in the right direction. I’ve really let myself go In the past few years. I’m 23 years old, 5’11, 230 lbs. I know the most obvious thing would probably be to just do a cut until I get my body fat percentage down but I’m kinda scared...

Curious what kind of deloads and resets everyone prefers. To date I have tried three: Fierce 5 Novice - skip a workout every so often, providing a 4-day break from lifting every 6-8 weeks. 15% reduction in weight after failing a lift twice then build back up. Ripped Body Beginner Bodybuilding...

Hello, I have install the App 'Strong' on my smartphone and on my chromebook. And it does not synchronise. What have I tried? 1. I installed Strong on smartphone 2. I created a new account. 3. I created a new workout.

Hi there, Just looking for a critique on a full body routine I developed during quarantine and if there is too much overlap. This isn’t to maintain, but to gain hypertrophy, even with gyms shut down. I only have access to a dumbbell with 50lb weights , a pull up bar, and a back pack. The 50lb...

Hello, I'm new in Strong. Where can I see a graphical display of the developement of every exercise? For example a graphical display due to the 1-RM-formula. Anyone any idea? Can't find it in the app.

Hey I was wondering if anyone have a workout plan to become a better runner? I have been running my entire life but I still have terrible stamina. Perhaps the problem is no progressive overload just like when lifting weights?

My names Andres, I'm 18, 5"9, and I weigh 153 pounds, I've been actively going to planet fitness for 3 months and have made steady, but not serious progress. My dad gave me a membership to a more "sophisticated" gym, with much better equipment and what not as a Christmas present, forever thankful...

****EDIT****** Let's OHP 3,000,000lbs in 2020 Replaces previous goal of 2,020,00lbs *************** Recreating ECGordyn's thread from last year. Same rules as before

So I'm a 18 year old male who's in pretty good shape, I'm a good runner, have a nice physique and a squat max of 300 pounds. But what's always been my weakness is upper body strength. I'm terrible at bench pressing and I only have a max lift of 120 (just 1 rep). What are the best ways to go about...

Right now my splits look like; Bench - 275 x 4 Squat - 365 x 3 Deadlift - 405 x 3 My goal by May 1 is; Bench 315 x 5 (3 sets of 5) Squat 315 x 10 (5 sets of 10) Deadlift 455 x 5 (3 sets of 5)

Hey all, I'm going off to basic training next summer and wanted to build a high-intensity workout plan that incorporates boxing. I've got a home gym with a squat rack, free weights (my bar doesn't have spinning sleeves, so power cleans are pretty much out of the question). I was planning on...

Last workout I was getting chest pain so I went to hospital today to get checked out. After the tests my heart came back fine. But my resting heart beat was 91 which even though it's still within the normal range I'm not happy with it. I've not really done any cardio for years and I'm now looking...

For anyone interested in the full body route as a more advanced lifter, this is a template that has been providing good massing results for myself and others Ive had try it, if anyone cares :D Sharing this humble post as sometimes people just like to read what others do, Im not preaching by any...

So I’ve used Arnold presses to good effect in the past, and have recently gave reverse grip DB bench’s a try and it dawned on me... Why not Arnold presses on an incline? Thoughts?