Forum: Workout Programs

Current stats: 5'6 and 153 lbs; roughly 17-19% BF Squat : 340 lbs x 1 (parallel). Deadlift: 285 lbs x 5 (can still add weight) Bench 135 lbs x 6 (I thought my max was 165 lbs but turns out that was for CGBP the whole time) Chest Supported T-Bar Row: 90 lbs x 8 Been lifting since 2018 but...

Hi; I finally started working out with a ~good program. First 2 weeks a ton of pain since I was away from it for years. From week 2 I started to notice a huge shift in my body and strength. Put on 3k and looked so much better. From 40kg bench went up to 75kg on week 7.

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...

Hey everyone, Started to seriously start hitting the gym these past couple months and am seeing some decent gains but want to take a more regimented approach with proven success...I reviewed alot of different programs and the one i am gravitating toward is the kelei full body routine and if i...

I see a lot of articles saying that core training is a must (anti-extension, anti-rotation, anti-lateral flexion) and others that say that the core is engaged in squats, deadlifts, bench press, pull ups... what is your opinion and experience on this? Do you do core training or you focus on engaging...

I understand that if you go to failure all the time, you end up overreaching easily due to fatigue going up much higher as you get close to failure. It's even advised not to go to failure to be able to get more sets in. But what if you're a guy like me who only knows extremes but nothing in...

Hi, I am relatively new to weightlifting, and I want some advice. My outcome is for my body to look like Chris Heria's body or Bradd Pitt in fight club I like the low BF percentage look, and by low I mean around 10-13 percent range, I am not looking for a bulky look. I have been...

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...

So I just need some help figuring out if I should take a more aggressive bulk approach to maximize newb gains. So I am 6 feet tall, 19 years old, and a 140 pounds. I’m not like super skinny by any means I do have a bit of muscle and can bench press 185 but I am still a newb I guess. Would it be...

I've been missing workouts during the week because I can't find an uninterrupted block of time to do the full workout. But I have free blocks of 15-20 minutes throughout the day. So if a person was following All Pro or Fierce 5, would something like this work? Squat and deadlift after...

Hey lads, just after a bit of advice. Have dabbled in very very basic weightlifting over the years but never really stuck it out so looking into setting up a bit of a home gym and really digging in and sticking to it for the long haul this time. Anyone got a decent workout plan for me to look...

Hi all, I'm looking for some advice on how I should generally go about gaining weight as an ectomorph. I have not weighed myself recently as I do not have a scale yet, but based on where I was last, I would assume I am about 120-130, 5'10(if it helps lol). Basically, I do not know where to...

I was trying to figure out a good circuit to do with my Assault Bike. How does the below look. 40 Seconds Hard Assault Bike 20 Seconds Push-Ups 40 Seconds Hard on Assault Bike 20 Seconds Pull-Ups 40 Seconds Hard on Assault Bike 20 Seconds BW Squats Repeat the above 3 times, so a total of...

All exercises are giantsetted. All sets are 0-2 RIR. Double progression starting at 5 reps, build up to 8, then add weight and repeat. If first set is 5 reps with 1/0 RIR, subsequent sets are done slightly lighter to keep it above 5. I've played around with doing 7 sets, then 5 sets per exercise...

Supposedly the user that made the routine was into AAS (if that helps anyone’s memory) It involved doing 1 main lift @ 5x5 for the workout plus additional sets of standard volume following. The only catch was rest periods were less than 45 seconds. I cannot find it anywhere on here

I need to get back into shape. My strength and endurance are pretty much in the toilet. My stats: I'm 34m, 6'0, about 193lbs currently. I’ve been trying to find a good body weight workout routine. Gyms are still closed in California and the only equipment I have is a pull-up bar and my own...

If anyone had this problem and knows an orthopaedic surgeon that helped them, I can travel Australia Qld, NSW, VIC, all is well This is the procedure - Achilles lengthening Achilles z lengthening Talked to some doctors they suspect short Achilles tendon, I think it's an Achilles tendon...