Forum: Workout Programs

If there is one exercise we all love to hate and hate to love it is this one . A plank is a simple effective body weight exercise that requires no equipment and can be performed just about anywhere. Holding your bodystiff as a board develops strength primarily in your core - the muscle that...

Loosing weight is not very difficult thing if one follows a routine proper diet chart and does exercises regularly. If you think that you need to loose weight , firstly you have to change your food habits. Try to eat health food such as green vegetables, fresh fruit and limit fatty oily foods....

I was recommended this split, but it honestly seems like it’s lacking in volume. It seems to be more geared towards just strength rather than hypertrophy. Most of the sessions hardly have any exercises. Monday Upper 1: Bench 4x 4-6 Row 3x 6-8 Incline DB 3x 8-12 Chin ups 3x 8-12 Triceps...

hello there guys! I just started working out about couple months ago and want to get into strength training because I want to become an E.M.T. and want to become as strong as possible. I have no clue where to start lol. I only have a two dumbbells and a bar that connects them too. I am also age 33...

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Hi Guys, I am looking to get some feedback on my 3 day full body workout plan, aiming for mass muscle gain, reps 6-10. Any feedback would be appreciated. Hard gainer Weight 163lbs Height 6'1 Squats

Say you take two people who have very similar recovery capabilities and volume requirements whether they are going to failure or not. One person programs their entire volume based off of taking every set to failure as long as they can do it safely and still progress. The other person trains more...

In terms of grip development and maximizing forearm size? Same goes for knee sleeves and belt. Not sure if I should utilize these things long term. I do notice they make exercises easier.

A warning: when it comes to the abs exercises below, you'll want to get comfortable with the feeling of being uncomfortable. Despite nothing hurting as much as the day after you blitz your core in the gym, the results are always worth the aches and pains. Abs, you see, are much more than...

I was reading an article by Jim Wendler and he was once stuck bench pressing 410 lbs. Within two months, it rose to 440 lbs and another month later, it went to 455 lbs. He attributed the strength increase from doing five sets of 10 with the OHP as assistance work. Outside this lift, Wendler...

Running does not efficiently, if ever, make you lose weight. Running is what exercise professionals like to call “steady-state cardio.” This is cardio that lacks the intensity to produce an extreme response by the body; you can tell this because your heart rate remains relatively stable...

I've been working out for a little over a year. I feel like I've plateaud for the last 4-5 months. I workout Monday - Saturday, rest on Sunday. Ive pretty much ran this routine since I started. From my understanding it's best to work every muscle twice a week for optimal growth. I'm the type that...

Hello, Looking to take a step back from micromanaging every little detail and working with detailed programming etc like I have in recent years. Need a mental break from it. Not expecting optimal results but being 80% there would be nice. Whats your thoughts on my basic outline to continue to...

I'm looking to enter the 1000lb club eventually and I have ~500lb of plates, a power rack, flat bench, land mine, downward lat pulley, and ~45lb set of adjustable dumbells to work with. Has anyone seen a 5-6 day/week program focused on barbell/power rack movements without a huge reliance on...

Hey everyone, I don’t usually post here but I feel like I’ve hit a wall. To begin, I’m 6ft 255lb but I’d say I’m built like an out of shape linebacker so I’m not morbidly obese. I’m in law enforcement so I have a fairly active job. Here’s the problem, 2020 kicked my ass cuz all the gyms...

Didn't know which thread to put this into. I'm 5'6" 218lbs looking to get back down to 165-170lb I'm looking for a routine that focuses more on endurance building and flexibility because I don't really have weights besides some 30,25, and 15lb dumbbells and resistance bands. Right now...

the following exercises: Overhead press, skullcrusher, upright row, barbell curl, sitting dumbell curl, lateral raises, rear delt fly, shrugs...in which order would you put the exercises (third day in a 3 day split... Chest/back, legs, arms/shoulders) I ask that question because I want to...

So i'm looking to start strength training but I have one big glaring problem in my eyes..... my job. I work 12-14 hour shifts Friday through Monday with Tues/Wed/Thurs off. I usually don't get home until between 3-5am with little time to struggle to get 8 hours of sleep. So strength training...

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At 3:00. https://youtu.be/Aw3HedDqfoc Also does sets of 10 dips with 198lbs. 243lb weighted pull up single. I bet he could put 315 up on bench with ease from carryover alone. Weighted calisthenics is all this guy does

Hey lads, just after a bit of advice on building a beginners 3 day full body workout schedule using any or all of these exercises (or any other you recommend that I can do with the basics at home + lat pulldown bar), in the 45-60min range ideally. What exercises should I be doing all 3 days and...