Forum: Workout Programs

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

My goal this year is to achieve 220KG conventional deadlift, I will be doing deadlifts twice a week - 1 regular, 1 trap bar (usually low handles). Gonna do 4 day split, 2 upper body, 2 deadlifts & leg accessories (lunges, extensions, etc) - no squat days, only focusing on deadlifts Would you...

Hello everyone. Looking to organize a 4 day split with legs and abs not being included (separate day). I would like to keep it M, T, TH, F with WED being dedicated to legs and abs Exercises I would like to include: Chest: INCLINE BENCH (TWICE A WEEK), INCLINE FLYS, FLAT AND DECLINE BENCH...

Hey guys I’m new to a four day split and I was wondering what you guys think about my program. I’m currently at 161 lbs and my goal is 185. I’m eating around 3000 calories daily. Monday- Chest and Triceps, Tuesday- Back and Biceps, Wednesday off, Thursday- Legs, Friday- Shoulders, traps and abs....

This last monday I decided to close the old thread with a Bang and with some seriously sweet heavy personal best lifts . Today is a New start, A more focused and determined aging but classy gentleman..I hope you like the New direction New determination, a more focused direction with way more...

Spilt program. Innterested in thougts about this spilt program. Day1: upper body A: Bench press 3x8 Barbell rows 3x8 Pull upps 3x4 Day 2: lower body A

I've been following this ab workout for a week now and I've seen results. I lost about 6lbs now and I hope this could help you too! Checkout this video I got for you and let me know how it works on you. ;) **not sure why I couldn't share the link of the video here :(

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...

Hey, i want to ask something. Im trainig classic fullbody training with weights, but i have some bodyweight exercises like dips/pull-ups too. Im training mainly for hypertrophy, so im trying to have 8-12 reps, which i can easily adjust with weight, but not with bodyweight. Problem is that i can do...

I have around 1-1.5 year of consistent gym training, First I've been doing FBW for around a year on my cut then swapped to upper lower for a bit and now im thinking about incorporating a third upper day since i've been having a lot of free time recently. Im not sure about that tho, there are people...

I am 55 yo and regrettably, let my body go to crap. I am now about 80 lbs overweight and having a difficult time losing it. I am beginning a new diet regimen (Keto-ish) and will begin to hit the weights hard. Can anyone guide me in the best way for a man my age to build muscle AND lose 80 lbs...

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.

Not talking about being in the gym for hours on end but rather I have chip up and dips bars at home and using them throughout the day. So taking for instance a typical Sunday I get up early but my misses sleeps in and makes the most of being lazy so for the morning I will be playing PlayStation and...

seen the ads but never used one, anybody recommend the bike or treadmill? thanks

Looking for a push/pull 4 day program but cant find much good It doesnt seem popular, does anyone have one they could share Thanks

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...

Say you run any 5 day program.. Wednesday is day 1, Thursday day 2, Friday day 3, Saturday off, Sunday day 4, Monday day 5, Tuesday off. 1) Allows social life and fun time on Saturdays and Friday nights if you enjoy going out etc.. or plan a day trip Saturday. You can even indulge Saturday...

https://www.willberkman.com/hypertrophy/hypertrophy-training-its-not-that-complicated I think it was Eric Helms who said this, but he said hypertrophy is one of the most forgiving adaptations compared to others. Everything is on a spectrum when it comes to hypertrophy. TLDR; "That’s...

My gym opened back up and had a nice resolutioner deal, so here I am. It's been 5 years since I lifted and about a year since I've been in the gym at all. My autism will surely make these posts erratic and hard to follow, but there will be gains. Initial goals are to lose a ton of fat...

Hi I am writing this tread to ask for help. I was a good bodybuilder. I had good stamina but unfortunately due to jobs I didn't have too much time to workout and its been 5 years i have not seen gym. Guys i need your suggestion from where i have to start exercise I want to transform myself. What...

Hi guys, I am 25 and currently 14 stone, i've been weight lifting for three weeks with a strict diet, on muscle all in one anabolic shake, my diet consists of oatmeal in the morning, lunch will be salmon with rice, avocado, spinach and egg whites, dinner will be chicken, potato, with broccoli,...

Just wondering what everyone’s preferred foot set up is on the bench press. For some reason I find it’s more stable and I get more leg drive when on my toes (heels up) as opposed to feet flat on the ground. Which do you recommend as the better set up?

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...