Forum: Workout Programs

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...

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...

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...

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...

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...

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...

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...

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...

(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...

I notice some people do push, pull and leg splits. It makes sense, but I've been doing Back and Triceps together. I get a much better workout in my triceps that way. And my biceps still feel worked. When I do biceps after back, I can't really do quality bicep work because they're fatigued. So the...