Forum: Workout Programs

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...

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...

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...

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...

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...

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...

Hey all, Joined this forum a number of years ago then life happened. Last year in particular was pretty funky. Between Covid-19 shuttering our local gyms and me just being pretty lazy in general, I managed to get somewhat out of shape. I'm 31 yr and right between 6' and 6'1". On Dec 27 I decided...

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...

I’m a little confused on the terminology in this program and the information isn’t available anymore on their site (broken links). To my understanding you’re ramping up to a single set of 4 reps @ 9 rpe on main lifts. I don’t really understand how the drop sets work with the ‘fatigue’ %, load drops...

I have been training Tues/Thurs/Sat every week. My routine is full body. That schedule is giving me Sunday and Monday off. I want to lift more. I don't see a point in having back to back rest days. Can I just do one day on one day off and forget about the fact that there are 7 days in a week? Would...