Forum: Workout Programs

Just before COVID I started on this beginner routine: https://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/ It is all compound movements, low volume, add weight when I can reach the rep goal for all three sets of each exercise. Since COVID, I've been in and out of...

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 curious. Obviously you have to improve so much more to keep adding reps (trying to take a 5RM bench to a 12RM for example) so it's much easier to add weight instead and double progress. By the way, you're not starting with your 5RM, more like 7RM with 2 RIR for 5 reps. Anyways does double...

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...

Hello guys I've been working out in the last year with dumbbells' and bar I have in my apartment. Lately i've noticed that I can't make ABS workout well after my weight lifting training. I train 4-5 Times a Week A -B sessions. A - Chest legs and biceps B - Triceps back and shoulders I think...

So I have been doing push pull legs for a while now and have just recently been looking at and trying to find workout splits that will give more gains compared to PPL. I found that if you do: mon - push tues - pull + legs wed - rest repeat then you double the number of rest days and add...

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.

So I have a question im little chunky right i was in to 5x5 I notice I got some mase in my shoulders and a little chest I don't like how my chest is looking droopy im looking for a routine that trains muscel 2 or 3 times a week right now i switch to a whole body right I think its an ab workout I...

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Regarding studies that have came to this conclusion, were these studies volume equated?

I’m looking for some fitness advice. I currently am a freshman in college and I wrestle. I’m 6’2 and 225lbs. My coaches and I decided it was best for me to make the transition to heavyweight (Max 285 lbs.) collegiate heavy weight wrestling can be brutal and most guys are very large, strong, heavy...

If you want proof, i present to you this: http://startingstrength.com/resources/forum/showthread.php?t=30751 Go ahead and read that nugget. I make my appearance about half way through the thread. We are now currently locked in a debate regarding his belief that all increases in muscular...

Hello everyone. I'm very scared about posting here, I hope it's OK. I'm male, 24 years old, 178cm / 5.8 and I currently weigh 160KG/ 352 pounds. I've been overweight/obese my whole life, but it's been getting worse and worse. I want to change. I started Rehabilitation for my Mental...

So I've been trying to focus on chest and shoulder development. Can only lift 3 days a week and was wondering what you guys think of this routine. I've been lifting for a few years but in the past stuck to mostly SS or SL type routines and want to try something different. I also messed up my...

For backstory, I was a lineman in high school. Once my senior season ended I dropped 40 pounds in 3 months (255-215), then recompositioned at 215 BW slowly for a few months until covid hit and threw a wrench in everything. When I first lost the weight I had huge strength losses (bench for example...

I train my main lifts for 3 sets of 4-6 reps and starting to feel like they’re beating me up. Any suggestions on methods to train my main lifts? I really only care about maximal strength with these, not really using them for hypertrophy. I already get that through lighter assistance type work. ...