Forum: Workout Programs

This is an old video but damn...2.66x bw bench what the hell. 4:00 https://youtu.be/l84vmuuuHRg I've read the sticky on how volume is biggest factor for hypertrophy and I'm trying to bump the volume up a bit more in my routine as a result. My biggest confusion with training for hypertrophy is...

I work, a lot. 60-65 hours a week. Monday-Thursday from 7am to around 9pm. It's a gauntlet of a week, but necessary right now for me financially. Friday is my short day, 7am to 3:30pm. Weekends off. Friday after 4 thru Sunday night are pretty open for me. I'm not lazy, or trying to make excuses....

I would really like your opinion. I have been weight lifting for 4 plus years and have been really consistent. My splits are what I’ve been told by my general practitioner who is a sports medicine doctor as being normal and not too much to cause my symptoms. I am nasm certified and a stickler for...

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...

Just read the new book by Mike Israetel, scientific principles of hypertrophy training. So the way he recommend programming for hypertrophy is starting a mesocycle at 3 rir, choose a rep range for your exercices to stay in, then every week drop 1 rir by adding weight or reps, and if performance is...

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...

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'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,...

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...

So I have been playing around with programming lately and I got to thinking... I usually do 2-3 warm up sets and then a top set that Ill increase in reps first the following week, then the weight and starting over at lower reps and repeat. But I was thinking about setting a rep goal in the...

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...

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...