Forum: Workout Programs

Just turned 36, if you looked at me you could tell that I USED to work out, but I'm wanting to get back in to a serious, committed routine. I'm strongly considering 6 days a week, but shorter workout sessions, to encourage consistency and schedule flexibility. I want to be pragmatic and focus on...

I have only just started training again after several years out. On Friday I put in a decent session but yesterday I felt quite terrible all day. I had a faint feeling and anxiousness all day that I couldn't shake off with the odd chest pain here and there. Whilst out for food I had a...

Hi everyone, I have been lifting weights for 10+ years and I finally built a body that I wanted. Now I am kind of thinking what else I can do to become stronger. I noticed a significant improvement during the last ~1.5 years, when I gained around 10 kg and pushed my 1RM in all big moves by 20 -...

Hi everyone I have been working out for 3 years. Had my fair share of injuries (right shoulder which made me go from barbell bench to dumbbell bench and made me stop for a good amount of months, and recently a right buttock injury which limited me for 6 months). I am back to my personal bests....

First post here so Hi. I started working out about 6 months ago. Over the last three months I done very little due to overtime in work but started again a month or so ago and I've been making no progress. To begin with I was doing well and making clear week on week improvements and even before...

I will start by defining what I mean by aesthetic: ''To say someone has an aesthetic body means their muscular proportions are symmetrical and balanced. They have built up their body in a way that is visually appealing.'' Are there any principles or workouts that are specific to aesthetic? ...

Alright so I have been training on and off kind of casually for my whole life. I have read a ton over the years, I have been given advice from personal trainers, read all kinds of magazine articles.. and I have more or less a grasp on what to do. Though I'm hoping to get a little guidance from the...

I am only available on Saturday, Sunday and Thursday. What body parts should I be doing for those 3 days? 5’9”, 160lbs in the morning after waking up. Smart scale has my BF% between 20%-23%. What can I do to add muscle mass without gaining BF%. Note: I also practice Semen Retention...

Some people claim that the only 3 exercises you need to develop your upper body if you're going to look like a classical Greek statue and be athletic are: DIPS + PRESS OVERHEAD + CHIN UPS. The only exception they mention is if you don't include for lower a deadlift that works your back enough,...

currently im dead-lifting 4 sets 6 reps im following that up with failure sets of deep pushups, dips, and chin ups, im eating a high protein diet im staying away from simple carbs i am eating a good amount of complex carbs im 5'9 170ish currently im doing the body weight stuff one after another...

Hi guys, New here and not a native english speaker, but trying to learn :) so give me leach! I ran into a problem. My 14yo daughter wants to start training so I need to figure out some plan. My own background is definetly not pro, but I have been at gym. Gained like 30kilos of muscle mass and...

Just watched some Jordan Peters on yt about his view on beginner training 1 set (multiple warm ups for whener u start a new muscle exercise) full body (literally, all of it) 13 exercises, A B C D workouts all days need to be different but i thought maybe Heavy upper A and in heavy lower B just do...

I’ve been working out since 1956. 12 years ago I was benching 475, it seems that after a heart ablation ( been suffering afib for about 40 years) the more I work out the more pain (shoulder/hip) I am experiencing. I have dropped down to benching 125, my pushups went to sets of 100 to sets of 10....

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