Forum: Workout Programs

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...

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...

I found Will Tennyson on YouTube who has an interesting looking program. It's a 4 day split consisting of two days of legs/shoulders/tris and two days of chest/back/bi's. He has a video on it and it's as folows: Day 1: Bench Neutral grip pull up Incline db press

I've gone rogue from weighted calisthenics. I got sick of weighted pistols squats being such a pain in the ass to do, I was like I need a barbell. I'm going to still keep the volume and split the same. 3 sets per exercise, 5-8 reps each, 0-1 RIR Monday: Upper A Close grip bench Weighted...

Hi all, I needed your advice on something! Let me be specific: I've been trying to break a plateau on my bench press for a while now, as I could not move up from 3 sets x 5 reps to 3x6 reps on 155 lbs. I'm running Fierce 5 U/L and this is part of the progression. After deloading and moving...

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...

What progression method do you use on your main lifts and isolations? As hypertrophy is an very easy given adaptation, has me thinking that it dont really matter as long you are increasing reps/weight when things get to easy and you fall out of that overload threshold (0-4 rir) What progression...

Alright so this where I'm inexperienced at when it comes to lifting. After 2 weeks of hitting the weights hard at 6 weekly sets, full body 3x a week split, progress is looking like it's about to come to a halt. I've made rapid progress on every single lift adding weight and reps left and right very...

A question I had is hypertrophy vs strength training. I’ve been doing F5 on here for so long and I used to do Vikings and thinking about going back to Vikings because on F5 he recommends not to do on a cut. Now when comparing the 2 programs they have very similar exercises with Vikings actually...

For hypertrophy goals, how much does it really matter what progression method you choose to use? There is so many methods, and people suggest so many different progression systems, linear progression, linear periodization, double progression, volume ramping and so on. Knowing that for...

Been following greyskull LP and keep missing reps after adding weight and getting to 135lbs x5 on bench and 115x5 on squats (deadlift is 215x5 and OHP is 95x5) 5ft 8inches and 168lbs - 20% bodyfat skinnyfat or maybe just fat? Lol. I’ve tried to progress with 250cal surplus, at maintenance and also...

Some of you probably already know about this so this is for those who don't or are looking for a solid progression method. This progression method is what I've instinctively been doing. I didn't know the name of it until now. Anyways, I think this is a better system because it meets your...

I'm 17 and want to look like a heavyweight fighter, like mirko cro cop or alexander povetkin where they are muscular, but not overly lean? What is the best way to accomplish this while still having an enjoyable life (IE not eating out of tupperware 6 times a day having rice, broccoli, chicken and...

can anybody suggest a good leg workout. right now i do... squats leg press leg extensions leg curls calves

Hey, I'm planning on doing Strong Lifts 5x5 with a friend. I've done it in the past and was quite happy with the results. I would like to increase the rep range to 8-12, shooting for ~10 reps. We'll be starting with the empty bar so I'm expecting to reach my ~10 rep limit much sooner than my...

Thoughts?

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’ve heard that muscle can be built with anywhere from 6-30 reps, and I usually train in the 6-15 rep range (depending on exercise). However I’ve noticed on Instagram and social media most fitness influencers or bodybuilders don’t go that high, they stay in the 8-12 rep range for all exercises. ...

The 'Get Muscle' Workout Plan Do this low-repetition, high-weights program for weeks 1,3,5,7,9. Rest for 60-90 seconds between sets to make sure you're fully recovered and constantly increase the weights you're lifting. Monday: Chest and Abs Barbell bench press Sets: 5 Reps: 12,8,6,4,12...

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...

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...

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...

Recently switched from an U/L split 4x a week to full body 3x a week. On paper all you need is sufficient stimulus and recovery. Advanced trainees need more volume and if they can't handle full body 3x a week as a result of fatigue in a workout, they can switch over to full body 5x a week for...

Hello I’m a new to body building(5 months )and just wondering how much does it affect the muscle growth if i can’t sleep more than 6 hours What i mean that if i slept for 7+ hours im gonna wake up tired and exhausted , unlike if i sleep for 5-6 hours a day I only sleep 7+ hours on my day...