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In weightlifting, squats are programmed up to 5-6 times a week. At the amateur level, training legs in the alactate mode, IMHO, is quite enough 2-3 times. Workouts 2 times a week are easier to...

IdoEZ,
As a beginner program, 1 list of exercises will do just fine. This will help you develop motor skills in exercises faster. In the future, of course, to progress you will have to switch to...

Hi Tom! Yes, for a long time I did not go to the "enemy" forum))) But I did not stop training all this time, with a break for covid + pneumonia. ))) Now I have restored almost all the best indicators...

My program "Anti-hargainer" https://forum.bodybuilding.com/showthread.php?t=178046671

I am a supporter of periodization, therefore I would advise you to use both of these load protocols.
Block 1 Main load protocol 3x8-10
Block 2 Main load protocol 3x5-6.
Alternate these blocks or...

It says that program No. 2 with a leading 5x8 load protocol is built similarly to program No. 1 (5x5), to which the progression scheme is described in detail. Yes, these are all sets with the same...

Nullable, I’ll tell you this: if you coped with the total training volume at the 5x5 ICF, then it makes little sense to reduce it in the program for the next level of athlete’s experience. For more...

A few days ago, my friend improved his personal achievement in a deadlift of 190 kg (419 pounds) in a 5x5 protocol, and I raised 85 kg (187 pounds) 5x5 in a standing press. We both train only 3 times...

I have not disappeared from the training process.
The 9-week program was fully implemented.
At the end of it, 2 personal records were received:
Stand press 70 kg 5 sets of 8 times
Deadlift 145 kg...

A full body or U/L training is all that an intermediate natural athlete needs to grow.

That is essentially a novice linear progression. How many years have you been training with iron?

This is a list of exercises. And where exactly is the program?

Benson,
Day 1 Squat, Romanian Deadlift
Day 2 Standing Press, Pullups
Day3 Bench press narrow grip, Biceps curls, Abs
Day 4 Deadlift, leg press
Day5 Bench Press, Rowing
Day 6 Upright rowing,...

The fact is that you will not be able to progress by doing 12 push- exercises (bench press, inclined dumbbell press, dips and standing press) 3 times a week. Exhale quickly.

Try it like this-
https://forum.bodybuilding.com/showthread.php?t=178046671
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Doing good morning in power progression is not the best option. The exercise is not intended for this. In...

Just a similar topic on the Russian forum caused quite a strong reaction from the "couch experts". )))
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And the food once again, it's pretty simple. In this case, I am a supporter of a...

TakiSV, Read here-
https://forum.bodybuilding.com/showthread.php?t=169172473&p=1591311781&viewfull=1#post1591311781

Tom, thanks for the review. I want to emphasize that "anti-hardgainer" is not a training system for beginners. For beginners-starting power or all "PRO", etc.. And this program with small changes can...

The main problem is that novice programs do not work indefinitely. These programs are only suitable for beginners. If you do not understand this simple truth in time, you will be like a hedgehog -...

Now, hold on, man. I will bring a crystal ball and tell fortunes ))) You did not write anything specific to get specific advice for your specific situation.