Forum: Workout Programs

If doing 3 x 6 - 8. Let's say on bench press on Monday I get 3 x 8 of 85 pounds. Then on Friday I only get 7, 7, 6 with 90 pounds. Then Monday I use 90 again and get 8, 6, 7. Is that really progressive overload and will build muscle? It's my understanding is that it is because I got...

Just wondering about various experiences on this one. I slept about 4 hours last night in two broken stints and woke up very tired, but am following a program which has today marked as an important session, with my number of reps achieved on a working set determining the max I'll be attempting. I'm...

I'm going to switch my workout program this summer and I thought trying out PHAT could be fun, But i'm a bit unsure on how to approach it since it's the closest I have came to making my own program. So I'm just here for some guidance and help on what could be improved with what I have came up with...

Hi all, After close to 2 months of training the fierce 5 i am reaching the end of my progression. Instead of taking a week and continue, i prefer modify my workout. I will keep most of the exercises and change a few around. Basicly i wish to put my focus to two of my weaker groups: chest and...

I love this thing! https://www.youtube.com/watch?v=oRRhIe9Kl8M

How much more solid muscle can a intermediate to advanced power lifter gain if they were to switch to a bodybuilding style of training? For instance, let’s say for someone that has trained for 4 years and has put up relatively big numbers on the bench press (1.5-1.75xbw), squat (2-2.5xbw), etc....

Going to start working out at home. Working 12s at the moment so only can workout 4 days a week. So I am looking for a good 4 day workout plan that will fit with the equipment I have at home. I have a rogue power rack/barbell, powerblock adjustable dumbbells and treadmill. Have no other...

How often should you take a break from lifting to reset any accumulated fatigue? And how long should the break be?

Hey, I and my brother started working out a month and a half ago and our routine was a 3-Day full-body workout. Now we want to level up the routine and do a 4 day PPL with a full-body routine, How effective is this? Although I've also read that splitting the routine to Upper body/ Lower...

Hi can someone please help me to get my bench 1 rep max to 120kg? Atm my 1 rep max is 110kg. I weight 90kg myself. Im 36 year old. And i train fullbody 2x a week atm. Im stuck at 110kg bench and cant get past. That point :( my bench session is like 1x110. 1x108. 1x 104.. 1x100.3x97. 4x87 5x 82.....

hi all, I have been lifting for about 8 years, long story short, i bulked too fast then cut too fast, **** form, **** programes etc etc so I have remained the same overall really until about 2 years ago when I sorted out everything and started to make some sort of progress (gained about 7kg and...

18m, 186cm, 84kg I have been going to the gym for about a year and a half now, but have never followed a program. I have put on a fair bit of noticeable muscle. I staretd off with no idea really of what to do, i used to go about 3 times a week and would just do basic exercises like bicep curl,...

Hi, I am 23 years old, (1m74 cm/64kg) and I want to start bodybuilding. I have 13 months (before next summer) to reach a "beautiful" body shape. I am an ectomorph with narrow shoulders and a slim physique., so slim that people thik I am 18 yo I plan to do the following: - For the first 3...

Do you do scheduled deloads, do you deload intuitively, upper and lower body separately, never deload at all, full week off once in a while - what is your preferred approach? I've personally ended up with very rarely doing deloads and instead just progress on the lowest overall volume that I can...

Ive been doing a PPL program but i want to mix things up and do a Push-pull-legs -chest/back-shoulders/arms- legs. What are your thoughts. And if someone is doing program like that can you share it.

Is it just me or does it make more sense to increase reps before weight to achieve progressive overload? Example: Start with 3x6 reps, and increase weight once you have performed 3x8, or maybe 3x10 reps with the starting weight, rather than adding 5 or 10 pounds once you've ticked off the weight...

Hi everyone, I’m brand new to this site and was looking to get some opinions on a new workout plan I was thinking about. I’ve traditionally done a classic bro split and push/pull/leg splits, but I was looking for a way to shock my muscles and thought of this routine. Any feed back would be...

Bit of background: Had stretches where I would go to the gym and pretty much every time would get frustrated and stop going for a bit (soreness, lack of gains, being lazy, letting something in my personal life effect me, etc). The last time I went to the gym was 2015 and just dealt with overall...

So an update on my leg situation, so basically I've had a follow up appointment, I have nerve damage in both of my legs, aggressive arthritis in both knees, patellafemoral pain syndrome and flat feet, basically the days of lower body work are done. So it's looking like upper body it is, the...

Hi I will write down a few principles about designing a workout plan, that I will try to put inside my workout plan: - Small muscles with 24 h recovery. - Large muscles with 72 h recovery. - when you train your leg, the back is also involved. - when you train your chest, back, your arms are...

The pandemic has made each of us very aware of the importance of physical activity and the various approaches to exercising at home. Also, imagine a scenario where we realize that consistent physical activity for a few minutes can work your core, your strength, your body and even your...