Forum: Workout Programs

First post, here goes! I’m a keen cyclist who wants to get into bodybuilding, but I don’t want to give up riding my bike. Clearly this poses a problem in terms of the necessary calorie surplus for gains. My question is: if I got my nutrition right and ate enough to offset the calorie deficit...

Hey guys, Just wondering if this training sequence (title) seems sensible while matching protein/pound, taking whey, and limiting carbs. I plan to to do cardio 1-2x week and lift 5x a week. To clarify, I would focus on each area AFTER the previous one. Thanks!! Currently 5' 10" 194lbs or 1.8m...

Hey i didnt know where TO post this so i apologize if this is the wrong thread but do you guys give a **** about corona virus and stay home or do some of you live snd die by the gains and just go to the gym regularly? My gym closed for 2 weeks my ass started panicing that i Will lose gains.. Thank...

Hey, guys. I'm currently doing a full body 3 day split and wondering if it would be beneficial to switch it up to maybe a 4 day split. Stats: 30 year old male. 6'3 at 205lbs. The following are rep weights. Bench - 235 Squat - embarrassing at 235. Lower back injury from years ago....

I constantly see people in my gym doing both of this lifts. Is there any difference in terms of muscle activation?

My form is right in both exercises, i squat to a box because of mobility issues and deadlift with no low back rounding, I also do RDL’s and lots of single leg work. I’ve been increasing weights for a few months but I got to 140 kg. in both exercises and hit a plateau because of low back pain and...

I've been doing this leg workout so far in my PPL split and my quads are still sore when the next leg day comes and I often need to delay it: - Lying Hamstring Curl: WU 3-4 sets increasing the weight, until I reach my workload, then 3x10-12 - Leg Press: WU 4-5 sets, then 3x12-15 - Pendulum...

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...

I started "working out" on and off since mid December from a nearly totally sedentary lifestyle. I put it in "" because Ive been sorta winging it and I want to form a routine. I have several goals: -Increasing overall leg/arm strength -Increasing Knee strength to help with my knee pain...

Hey bros, For up to a six month period, I will be traveling in my vehicle. Though I’ve looked at hitched based power racks, I’ve decided against this and have settled on not taking a rack or barbell with me. Instead, I’ll have: -10lb, 25lb, 45lb plates (should I get a 90?) -35lb kettlebell...

Right now my splits look like; Bench - 275 x 4 Squat - 365 x 3 Deadlift - 405 x 3 My goal by May 1 is; Bench 315 x 5 (3 sets of 5) Squat 315 x 10 (5 sets of 10) Deadlift 455 x 5 (3 sets of 5)

I’m considering adding a light upper body day to my routine, probably on a Monday after work (if I work, we normally don’t work Monday) -CGBP 3x6-8, 2-3 warm up sets (I chose this over reverse grip because I can use more weight with a bb than doing rgbp with dumbbells) -Straight arm pulldown...

So I’ve used Arnold presses to good effect in the past, and have recently gave reverse grip DB bench’s a try and it dawned on me... Why not Arnold presses on an incline? Thoughts?

I am coming off a powerlifting routine in about a month, so I wanted to avoid the SBD competition lifts and do some different stuff when I finish. Also, I’m trying to get a little more athletic and well rounded while still focusing on strength. I tried to throw in a handful of strongman movements....

Will this do in a pinch? Pushups Pullups Kettlebell Swings Kettlebell Front Squats Abs Upper body push pull, lower body push pull.

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 reall need help rn. My gym has been on lockdown since around November 1st. As I wasn’t able to go to the gym and I sure as hell couldn’t do a equipment free home workout, because for me they were really boring. As I didn’t workout anymore, I stopped with my strict nutrition. The gyms won’t open...

My gyms got closed on November 1st and I sadly had to stop working out. Now I got myself a Active 5 for Christmas to do a little home workout. Any suggestion concerning a workout plan? I know I can’t bodybuild without a gym or proper equipment, but does anyone have a good suggestion as to keep...

Any substantial advantages/disadvantages between these two? I get they both achieve better stimulus/fatigue ratios than normal deadlifts by increasing ROM and reducing weight. To me it seems deficits may be more dangerous if the object you’re standing on slips beneath you but that’s all that comes...

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 just noticed that the plates I’m using for deadlifts are approximately 350mm in diameter. Is this too short and basically a deficit deadlift? Just wondering what height the plates should be off the ground so I can increase it with mats or something. Thanks.

Hi everyone, Newbie here as you can see. I’m 43, 183 cm, 79 kg (will be 80-81 after Xmas but not for the right reasons). I’ve done a good bit of dieting over the past 2 years and I lost weight (from 93 kg top point to 77). I trained for and ran a 1/2 marathon since, and I hit the gym for a...

Hey guys, Found this novice program created by this guy, natural hypertrophy, on YouTube. Just wondering what you guys think of this. Monday: Squats (1 to 3 heavy sets, 4 to 8 reps) Deadlift variation / pull-ups (4 sets, 6 to 10 reps/AMRAP) Skullcrushers / hammer curls (4 sets, 8...