Forum: Workout Programs

Thoughts?

So my leg days is below. I am wondering what people think about the volume/number of movements. I train a GST based program with the first movement being a progression towards 1RM and the supplemental lifts on a rotation of 5x5/10x4/20x3 depending on the week. (I also have a fractured disc in my...

What progression method do you use on your main lifts and isolations? As hypertrophy is an very easy given adaptation, has me thinking that it dont really matter as long you are increasing reps/weight when things get to easy and you fall out of that overload threshold (0-4 rir) What progression...

Been following greyskull LP and keep missing reps after adding weight and getting to 135lbs x5 on bench and 115x5 on squats (deadlift is 215x5 and OHP is 95x5) 5ft 8inches and 168lbs - 20% bodyfat skinnyfat or maybe just fat? Lol. I’ve tried to progress with 250cal surplus, at maintenance and also...

This last monday I decided to close the old thread with a Bang and with some seriously sweet heavy personal best lifts . Today is a New start, A more focused and determined aging but classy gentleman..I hope you like the New direction New determination, a more focused direction with way more...

I've gone rogue from weighted calisthenics. I got sick of weighted pistols squats being such a pain in the ass to do, I was like I need a barbell. I'm going to still keep the volume and split the same. 3 sets per exercise, 5-8 reps each, 0-1 RIR Monday: Upper A Close grip bench Weighted...

Is there any links here for direction?

tMoQiYW5dFc The video basically advocates staying far away from failure for the majority of one's lifting. The video is designed more for strength but the first thread in the comments also addresses hypertrophy considerations.

Doing GZCL programming again. Wondering what the RPE should be for T1 exercises. I don't use RPE usually, but it's the simplest way to ask the question and I wonder if I go to heavy. I know you're supposed to find your 2 rep max and use a percentage of that but was wondering from an RPE...

Hey, i want to ask something. Im trainig classic fullbody training with weights, but i have some bodyweight exercises like dips/pull-ups too. Im training mainly for hypertrophy, so im trying to have 8-12 reps, which i can easily adjust with weight, but not with bodyweight. Problem is that i can do...

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...

I have around 1-1.5 year of consistent gym training, First I've been doing FBW for around a year on my cut then swapped to upper lower for a bit and now im thinking about incorporating a third upper day since i've been having a lot of free time recently. Im not sure about that tho, there are people...

My goal this year is to achieve 220KG conventional deadlift, I will be doing deadlifts twice a week - 1 regular, 1 trap bar (usually low handles). Gonna do 4 day split, 2 upper body, 2 deadlifts & leg accessories (lunges, extensions, etc) - no squat days, only focusing on deadlifts Would you...

These are band exercises. Using https://www.walmart.com/ip/11-PCS-Resistance-Bands-Set-Exercise-Bands/544851875?wmlspartner=wlpa&selectedSellerId=0 Monday/Thursday Knee pushups *Standing chest flies single Single Tricep extensions Tuesday/Friday *Standing rows down doorside* Standing rows...

Hi Everyone. For starter, im in novice level. I would like to ask, is it okay if i split my training into 2 session in a day? Eg: 45 mins early morning and 45min at night? Rather than do 1.5hours at night? I usually workout at night and last about 1.5hours. Morning i don't have much time to...

Say you run any 5 day program.. Wednesday is day 1, Thursday day 2, Friday day 3, Saturday off, Sunday day 4, Monday day 5, Tuesday off. 1) Allows social life and fun time on Saturdays and Friday nights if you enjoy going out etc.. or plan a day trip Saturday. You can even indulge Saturday...

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...