Forum: Workout Programs

Covid got me, gotta workout at home now ANY good upper lower/full body workouts?

Anyone give arms a separate day? I'm usually a push/pull/legs type of person, but switching it up to a 4 day split. It's going to be push-pull-arms-legs and see how it goes with just an arm day.

Just read the new book by Mike Israetel, scientific principles of hypertrophy training. So the way he recommend programming for hypertrophy is starting a mesocycle at 3 rir, choose a rep range for your exercices to stay in, then every week drop 1 rir by adding weight or reps, and if performance is...

Lets take arms for example, i know they get workout through the compound moves but shouldn't i do any isolation exercises?

I've been getting back into training with the intentions of regaining enough physical strength and conditioning to join my local bjj gym. I quickly realized there's a lot more to strength and conditioning than I thought, and I've learned a massive amount in just the last 2 days of practicing a...

Hi, my name is rym, I'm newer here Nice to meet you all And I hope we can helping each other, thank you

As far as hypertrophy goes, do you / should you track every rep of every set? IF you are training close to failure within the 3-30 (or say 6-15 to narrow it down a bit) rep range and IF everything else is in order (sleep/nutrition/recovery in general), shouldn't you naturally be progressing in...

I'm a beginner and want to do a full bodyweight workout. I want to target every muscle group. I want to know if I should take off any exercises and if I should add any exercises. Here's the list: half push-ups, squats, bicycle kicks, leg raises, flutter kicks, planks, side planks, plank ups,...

Hello everyone, Is it better to increase the weight or the reps for hypertrophy? For example if I bench 90kg x10x3 one workout, is it better for growth to try and do 90kg x12x3 or to go for 95kg for 8x3? Thank you

Any critiques?

Hi, just wanna know if this workout is legit or does it have too much/too little volume.. I'm a detrained individual who's trying to get back on track after a long break (All sets are to near failure) Superset 1: (4 sets) Pushups  pullups 

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...

Hi there! I'm looking to see what advice y'all have for me. I just finished 1 cycle of 531 Volume Project 2.0, modified slightly to accommodate a small injury, and made no progress. I suppose I could have increased my work capacity or added very little weight to my lifts (for example, I failed...

I workout 5 days a week, usually Sun, Mon, Tues, Thurs, Fri. Basically push, pull, legs then upper and lower. I want to shake things up and was thinking about doing every other day, eg Sun, Tues, Thurs just compound stuff, squats, bench, BO Rows, press. Then the other 2 days some isolation...

Hello everyone, Wow I haven't logged into this account since 2013 but here goes. I'm looking to incorporate some blood flow techniques into my regime that bring a lot of blood flow to the frontal vertex and the sides of my head. Those areas lack the most blood flow. All I know is that...

Howdy, I am concerned that my quads are underdeveloped while my hamstrings are developing fine. I work legs often, but seem to not get any real size on my quads. I am able to do the following: 285 Squat 1X5 315 DL 1X5 600 Legpress 1X5 Over 100 on leg extension Not super impressive,...

Hey, i'm 26 years old and i'm lifting seriously since last year. I was lifting before that but not regularly. My problem is that i do not make gains even though i track my food and workout hard consistently. Other people i know are getting far better results without even tracking or having a...

Hi guys. Due to my exams (I'm studying up to 15 hours daily) I can't afford enough time to complete my usual workouts (which take 75+ minutes every time). So I am switching to a shorter training routine (exercise selection stays basically the same with the exclusion of isolation exercises -...

For legs I currently do Squats, hack squats, romanian deadlifts, single leg curls, glute exercise and calf raises. I do the sets for all these with 3 minute rest between and recover well before my next leg day. The problem is this takes me 1.5 hours to do. How can I shorten this workout but...

Hi all, I'm currently 70kg (154lbs) and 183cm (6ft) at 15 yrs old. My S/B/D is 90/70/120 in KG and my main aim is to build muscle, but also increase those main lifts if possible. I've noticed I recover very quick and am able to consistently lift 6x weekly. Right now my program consists of a...

Hey there I am 5'11 400 pounds 38 years old. I am looking at getting back into exercising. Losing weight is obviously the main goal. Any suggestions on supplements or exercise programs to maintain muscle and burn fat? I been looking at the supplements on here and not sure if I need any or what...

Hello, I’m 25 years old I weigh 250lbs and I’m 5’11. 4 years ago I was in my best shape ever. I weighed 180 and was benching my weigh. I was very lean and felt great and felt like I wanted to go to the gym. For the month of March I wanted to kickstart my health journey again and attempt to...

Does this help or should I save my money?

I figured I'd post this in its own thread since "The Viking's Bare Bones" thread isn't as active these days, I workout at home and I'm planning to make the switch from the full body version to the upper/lower split due to how it pairs up with my schedule (less time constraining after work and I...

Hey all, about 2-3 years ago, I stopped lifting completely because of my elbows, especially my left. Almost every time I do anything involving my arms at any significant weight, especially bench press, I would feel sharp pain in my elbows which would prevent me from finishing sets. I tried reducing...