Forum: Workout Programs

Hey guys. I’m a newbie here .I’ve recently came home 3 weeks ago from a 2 year prison term which only involved Calisthenics maybe for 1 ur of it. , inside I was just doing 10 sets of push-ups 1 set incl. 30flat push-ups 30 incl and 30 decline push-ups for a total rep 900. Every other day 10 sets of...

I am only available on Saturday, Sunday and Thursday. What body parts should I be doing for those 3 days? 5’9”, 160lbs in the morning after waking up. Smart scale has my BF% between 20%-23%. What can I do to add muscle mass without gaining BF%. Note: I also practice Semen Retention...

Hello, this seems like a good place to post this question. Apologize for length and detail I only posted once on here years ago and got attacked for lack of detail. Looking for some help to find a program that works into my schedule and is most effective. Here's the details. I've been...

Hi all. I’m a novice lifter (less than 6 months in gym) and I’m switching from a 4 days/week UL workout to a 3 days/week full body. I tried to build a workout in order to reach from 12 to 15 direct work sets for every muscle group. The goal is to build mass (hypertrophy). Muscle groups...

My wife is wanting an app to tell her what body parts to work and on what days. I told her just do PPL to make it easy and she just Bert stared at me. She wanted me to ask on here. I've told her I'd even help her, but she just wants something she can log into and check off each day. Is there...

IM training for long period of time but I dont look like that. I only lift compound movements so I was wondering when its time to stwitch to a split routine. Threads in this forum cant answer my quetions, thats why Im asking here. I was thinking about to switch to a push/pull/legs programme...

For bodybuilding and now powerlifting!!?? What! https://youtu.be/Bqh4kwBLs1k Pretty good video of you’re bored

Looking for gains? Need a change? Dont want to be a slave to the gym but want size, strength and gains the natural way? This simple approach will pack on muscle, build strength and fill your sleeves. This is two parts bodybuilding and 1 part powerlifting. The split is based on training...

Are you looking to improve your workout performance and results? The foods you eat before and after your workout can have a significant impact on your energy levels, muscle recovery, and overall fitness progress. In this article, we’ll discuss the best foods to eat before and after a workout to...

Here's my current situation: - Lifted for a few years after college, got up to 183lbs at 14% - Stopped for like 8 years - Just got back in, exploded back up in weight due to muscle memory - In 5 months went from 158lbs back up to 190lbs at 17.5% - Now I can't get past 190 without just...

Hello all, I started going to the gym 3 days a week just for mental health and to gain some strength. I came up with a routine just to get me started and keep me motivated. It's pretty simple but I think it's unsustainable long-term. Now that I've been going to the gym for about 3 months I'm...

Hi all! Really could use your help here. The late great John Meadows had a past post that mentioned another strategy for stimulating growth - - change up your rep ranges. In short, he said in a typical three-set exercise....you could start off 1st set with 15-20 range....2nd 10-15...and 3rd...

My upperbody muscles are kinda weak so I train them all equally. I follow a upper lower program for 4 days, which means I have 2 upper body days. 2 chest exercises (incline, bench/flys), 2 back exercises (lat pulldown, assisted pullup) 2 shoulder exercises (shoulder press, lateral raise) 1...