Forum: Workout Programs

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...

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...

Just curious to see how others program warm ups. I only warm up on my main lifts of that day by working up to a top set. Eg. On upper days I’ll ramp up on my first push and pull compound and won’t do anything for the rest of the lifts that day. On lower days I only warm up on the first squat or...

Hi All, and thanks for letting me access this fantastic resource. Briefly: I'm male, 63, about 215 pounds and trying to lose another 25 or so (was 235 six weeks ago). I'm on a low-carb (not keto) eating regime + I use a Concept2 rowing machine at home + Concept2 ski-erg sometimes + I jog a few...

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...

Is there a different myo rep scheme for strength vs size?

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'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...

I recently subscribed and am doing follow along workouts from home. I was trying to figure out how I could have these in my tv other than casting from my phone. I have a roku device , but the streaming is very choppy and laggy. I tried searching for a bodyfit app on the roku but couldn't find one....

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?