Forum: Workout Programs

I have been doing Lyle McDonalds Bulking Routine (UL/LO Split) for a couple of years and reached early proficient strength levels in most lifts (according to symmetricstrength.com). While I really enjoy the routine a lot, due to it only requiring 3-4 days a week, I feel like it might be time to...

So I have been slowly cutting volume and I have found no difference between what I was doing and what I’m currently doing. I always thought the majority of people did too much. I’m starting to think that all I really need for chest is a flat/incline movement. I’m still experimenting but here’s what...

Here's my issue with deadlifts: when I started lifting some friends warned me not to do deadlift variations unless I needed them for a specific sport. They argued that the risks far outweighed the benefits. I didn't listen and ended up injuring myself. Luckily, over time, the problem got resolved....

After not lifting for 10 years, I have returned to the gym to do Joe D's program. I had great success with this program from age 15 to 19 (now age 31). I've modified the program slightly to fit my jiu jitsu training schedule. I am a BJJ blackbelt and have taken time off competing to focus on my...

Good day folks, I'm 41 years old, 6.3 ft and 224 pound. Working as a mechanic so not really much of a workout during day. Since I also take care of my child, I have no time to go to a fitness or go running outside. I decided to do some 4 kg dumbbell exercises every 2 days, and 30 min...

Share your preferred sets/rep ranges. This is fairly typical for me: Typical sets/reps Bench 5x 3-8 Incline 4x5-8 flys 4x6-10 Rows 4x5-8 pulldowns 4x6-8

Hi all! How do you balance enjoying your favorite foods while still managing your weight sustainably? Please share your tips as I am having hard time dieting as a beginner. Thank you!

https://youtu.be/iUgWj_RPS0c Some thoughts on training for a lifetime.

Whats good everybody? I’m a 21 y.o guy who has been in the gym for 7 months currently and while I’ve held a background in HipHop dance/Step Team(s), I have the desire to ”transform” my fitness experience….. Moving forward and to be specific, I am 5’9 & 265 pounds at the moment and I speak that...

There is this old book from the early 1900's called "muscle control and barbell exercise" by an Indian lifter. It can be found easily online. If you look at the photos of bodybuilders at the end of the book, you will see that some of them are quite jacked. The thing that interests me most is...

I wish I would have understood the importance of working out every day at an earlier age. Unfortunately I am getting a late start. I was lifting dumbbells different ways as a workout every day. After about a month I noticed extreme soreness on my upper arms. I stopped lifting the dumbbells...

Squat 1 rep max: 225lbs, estimated 1rm 230lbs Bench 1 rep max: 155lbs, estimated 1rm 165lbs deadlift 1 rep max: 265lbs, estimated 1rm 275lbs ohp 1 rep max : 95lbs, estimated 100lbs~ bb row: 155lbs, est 160lbs Current Bw: 164lbs Age: 15 Height: 5'10 Estimated BodyFat: 20%

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is this a good routine for a noobie looking for strength and size (keep in mind i have limited equipment, so dumbbells bench and barbell) Pull: Barbell row 5x5 Chin ups 3x8 Dumbbell row 3x12

It's intriguing to observe how many guys on this forum seeking advice on specialized programs tailored to modest fitness goals, such as: "I'm not aiming for massive gains. I'm not pursuing a bodybuilder physique. Can I sculpt an aesthetic physique by simply doing push-ups at home?" However,...

I just completed the Bench 300 program today. I am quite happy with the results; I hit my one-rep max of 315. I am looking for suggestions on a new program or next steps to continue building on 315 benching that weight more consistently and moving that number up. Any suggestions or advice would be...

I am doing basic stuff such as pull-ups. chin-ups, push-ups, dips frequently at home and I have a weight vest so i can quickly progressive overload, but something about very basic calisthenics feels like you don't go anywhere, I feel as if the gap is skinny guys starting out and next stage is...