Forum: Workout Programs

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,...

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...

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...

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...

What’s up everyone? I have fell off the wagon for a while now and I am trying to get back on my horse so to speak. Today I trained using one exercise just smoking my upper body. Has this approach with enough effort, volume etc.. been more successful than the use of multiple exercises for some?...

So I'm trying to decide which routine is better, 1. Or 2. 1. full body 3x a week: WORKOUT A: Bench press 3 sets Squat 3 sets

I was thinking about something. When I train chest, I always do the heaviest exercise first the lighter one second and the lightest and easiest one last. I start with bench 4x8, then incline bench 4x8, and as a last exercise i do cable press 3x12. Now the cable press is the exercise where you...

Recently I’ve been using front squats in place of back squats as my main movement due to less spinal loading, same stimulus, better torso angle etc. I’m looking for an assistance movement to help drive it up. My first choice was goblet squats but my gym doesn’t have dumbbells that are heavy enough....

I'm currently running all pro's program which sets out for you to add 10% to the lift once I've hit all the desired sets/reps Its set out like this The first week do all 4 sets for 8 reps. The second week do all 4 sets for 9 reps. The third week do all 4 sets for 10 reps. The fourth week...

So as some of you know, it only takes just a few high quality sets for a muscle to get most of the stimulus in a training session needed to grow. Say 3 hard sets for a muscle group to reach I don't know...90% of potential growth. The thing is that you're sacrificing recovery time to reach that...

Hey guys, I've got a home gym setup using a power tower, and I've seen results with arms, back, chest, abs. I've upped protein intake. BUT the scale shows I'm losing weight! As an ectomorphy/hard gainer, I hardly have any body fat to begin with, otherwise that'd be my guess, but I cannot...

Hey all, I live in London, gyms are closed, I am and have been indoors for quite a while for various reasons (Covid related obviously). I have a solid bench at home, some proper resistance bands, an EZ bar and some heavy discs so I can put my weight on the bar. Is there a simplified workout...

I have been doing a core workout I made every day to build strength and look better, but it started to lose its effect and get easy. I would do it 3 times or so: 40 Russian twists 25 situps 12 v-ups 30 bear crunches 45 scissors 40 bicycle crunches 1:15 plank I was wondering if anyone...

A little of background: student, 21 yrs old, 5'8, 140ish lbs. Considered an intermediate lifter. Owns two adjustable dumbbells that weigh 10-50lbs each + a bench. I have been working out here and there for a long time, but never committed to a routine until summer 2020. I just started my second...

Hi Guys, I've done StrongLifts for a year - definitely got strong, but feel like I can't make any more progress now. Weights too heavy. Also feel like the reps and exercise range is too small. What I love about Stronglifts is the convenience - the app tells me exactly how many reps, sets to...

Here it is... Base Alpha: Workout A: 1. Squat 3 X 5 2. Bench Press 3 X 5 3. Deadlifts 1 X 5 4. Seated Cable Rows 4 X 12 5. Hanging Leg Raises 4 X 15

Hey guys I just wanna know your opinions about workout volume by experiment. You know there are some studies that supports if you make the volume too high like 20+ sets per muscle group per week this will kill your gains. Personally I tried apprx. 25-30 sets of chest workout today and feel good...