Forum: Workout Programs

I'm looking for an alternative manual workout tracker to the app Strong due to longstanding issues with this app. Not seeking anything requiring a subscription but I'm fine with a reasonable one-time purchase. The app should allow the user comprehensive control over recording their exercises,...

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...

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...

I've been reading the 3DMJ pyramid books and came up with a routine for myself. It's designed for me to do at home, so it only uses a barbell, dumbbells and chin up bar - otherwise I'd have a leg press and leg curl in there. Volume is a bit of an increase compared to what I've done to date, but...

I never really understood this. Why does swapping out lifts reduce injury risk if you generally swap to other lifts that work the exact same movement pattern, muscles, joints etc? This makes no sense to me. Does this mean that sticking to the same group of exercises forever will greatly increase...

Recently finished my second cycle of Calgary Barbell's 8 Week program. My first cycle got cut short because of Covid, but I got through week 7 before gyms closed. I was feeling good and strong at that point and optimistic about progress on the program. This second cycle has been great, and I'm...

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...

Who here uses myo reps and how did they work for you?

Only been back to the gym for a few months after a several decade sabbatical. I have a very typical ectomorph frame. A bit skinny fat (a few extra pounds around gut and love handles). 150 pounds at 5'9" and 54 years of age. Very skinny legs and long skinny arms. My goal is to train typically...

Hi All, Before lockdown, I was over 100Kg, so I built a Gym, started working out and eating right. Currently I'm doing a calorie deficit (eating 1400 calories per day + whatever I burn).. except Friday and Saturday when I have "cheat days" I alternate between core excersizes and chest/arm...

Hello all, I do some strength training on MWF using Gray Skull LP app.. Twice a week I would like to add some calisthenics. Would this be advisable? Also, I’ve been wearing the web for calisthenics programs and cannot find anything usable. So many, lifting programs out there people...

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...

Hi all, I'm a newbie here and just completed Day 1. However, it is showing it took me an hour longer than it actually did, I changed the time setting before I started but I don't think it adjusted the start time. Is there a way to change the start/finish times of a workout after it has been saved?

I'm new to body building in fact I'm fat =(. However, I'm looking to get buff and I need to tips for working out my wrists. Can you guys link a video?

Been playing around with programming lately, and have an idea in my head of doing a 6 day push pull (since frequency is king for natural lifters, plus work is gonna get stupid busy and hot soon). But instead of the usual set ups, I was thinking: Quads Row Vertical pull Triceps ...

Everybody can be forgiven for a stupid question now and again, eh? So there's more and more evidence that 70% or RPE 6 / RIR 4 is enough of a stimulus to promote muscle growth. Candito recently did a vid with DDS, Nuckols has been saying this for a while, RTS has been programming this for...

Last week I finished up my first week of weightlifting and I went and got a scan. Keep in mind I ate a meal waited an hour, worked out, then got the scan done. I've been using the Inbody scan. I am a 5' 6" 18 year old male for reference 2/23 I weighed 153.3 pounds, 67.5 pounds skeletal muscle...

This is what ive been doing for 3 weeks now and really enjoy and find myself progressing nicely. A few potential mistakes to me is: 1 the 4 excercises for my back and only 1-2 for everything else, big imbalances or is the back that much bigger that the few extra excercises are okay ? 2 Bench -...

My current plan runs something like: Day 1 - Chest / Shoulders Day 2- Back / Arms Day 3- Legs off Day 5 - Chest / Shoulders Day 6 - Back / Legs off

Will an hour of aerobics the day after a heavy workout screw up recovery?