Forum: Workout Programs

Hi, I've been working out consistently for 10 months 3-4 days a week (day after the other). for the first month I did a full body workout then started stronglifts 5x5 for 3 months and gained strength but did not get any bigger so I switched to another program that I've been following for 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...

Is wrong with this site, the place is littered with bots filling all the threads up, can't any mods clean the place up and ban these idiotic posters?

So my small town gyms calf raise machine broke. I still wanted to do calf raises so I started setting the leg press machine on the highest chair position and putting the top half of my feet on the bottom of the plate. I kept raising the weight because it felt too easy. Then I finally decided to try...

I don't know what to do anymore. I'm sick of workout, I tought, exercise should be energizing, not draining, exhausting and getting in my daily life ('rest days' = 'hell days' ) ! Maybe because some athlean x told everyone, that they should do every set to failure, and that's what i did. ...

I use Fierce 5 the past year. On my off season I gained weight from 65kg to 82kg because I have baby now and my sleep and workout is not consistent. This past few months I did workout and use Fierce 5 however, with 1 month working out I did not see a weight lose. I lose 1kg some week and gained...

Rate it. Upper 1 - push -Incline smith press, 1 top set 3-5 reps, then 2 80% AMRAP back offs -V grip lat pulldowns 3 sets 6-10 reps -Incline cg pushups 3 sets max reps -Pronated CSR rows, 3 sets 8-12 reps Max effort lower -Trap bar squat off 2” deficit 1 top set 3-5 reps/deadlift of...

I have been training in both boxing and weightlifting for several years, with a focus on weightlifting in recent years. However, I am now feeling bored with going to the gym and would like to work out at home using the equipment I have, including a Power Tower and dumbbells up to 40kg. Here is...

I’ve been running a ULPPL for a couple years now and I’d say it’s been working decently well, but I wonder if I could get a little bit more out of a full-on upper/lower with equivalent or possibly even more volume. I’d run 3 upper days and 2 lower days. The idea is that I could get more out of my...

So I have this tendon problem in my right shoulder that pops every rep when I do overhead raises and lat pull downs. I already have plenty of replacements for lat pull downs. I'm just stopping my overhead raise reps with my arms at shoulder level so it won't pop. I know the exercise should have a...

Hey, i have a question. I follow classic fullbody routine, where are classic exercises for 3-4 sets with classic 5-12 rep ranges depending on exercises. I can adjust weights, but not for bodyweight exercises. I should do for example 3 sets of 8 reps for pull-ups, but i can do maximum of 3 pull-ups....

What's wrong with my routine? 28 y/o, 5'10", 200lbs, 20% body fat Down from 225lbs, 28% body fat in October Gained about 5lbs of muscle Goal: Drop from 20% to 15% body fat while retaining as much muscle as possible, hopefully within 3 months. Routine:

i am 5'9 170 17 percent body fat i can workout Monday, Wednesday, and Friday i have a bench press, dead-lift bar, dumb bells, dips station, pull up bar, and an ab roller i do NOT have a squat rack as far as plates and dumbbells go i have a good amount of different weights i can go low as 8 pounds...