Forum: Workout Programs

Hello guys I've been working out in the last year with dumbbells' and bar I have in my apartment. Lately i've noticed that I can't make ABS workout well after my weight lifting training. I train 4-5 Times a Week A -B sessions. A - Chest legs and biceps B - Triceps back and shoulders I think...

Ive trained for a couple years with a serious bodybuilding and strength focus. Started off really skinny at 5'8" completed a novice progression and moved to a higher volume intermediate program, over that time slowly gained about 30lbs bodyweight so Im now in alright shape at 155lbs maybe a...

So I have been doing push pull legs for a while now and have just recently been looking at and trying to find workout splits that will give more gains compared to PPL. I found that if you do: mon - push tues - pull + legs wed - rest repeat then you double the number of rest days and add...

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Regarding studies that have came to this conclusion, were these studies volume equated?

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...

I’m looking for some fitness advice. I currently am a freshman in college and I wrestle. I’m 6’2 and 225lbs. My coaches and I decided it was best for me to make the transition to heavyweight (Max 285 lbs.) collegiate heavy weight wrestling can be brutal and most guys are very large, strong, heavy...

If you want proof, i present to you this: http://startingstrength.com/resources/forum/showthread.php?t=30751 Go ahead and read that nugget. I make my appearance about half way through the thread. We are now currently locked in a debate regarding his belief that all increases in muscular...

Hello everyone. I'm very scared about posting here, I hope it's OK. I'm male, 24 years old, 178cm / 5.8 and I currently weigh 160KG/ 352 pounds. I've been overweight/obese my whole life, but it's been getting worse and worse. I want to change. I started Rehabilitation for my Mental...

So I've been trying to focus on chest and shoulder development. Can only lift 3 days a week and was wondering what you guys think of this routine. I've been lifting for a few years but in the past stuck to mostly SS or SL type routines and want to try something different. I also messed up my...

For backstory, I was a lineman in high school. Once my senior season ended I dropped 40 pounds in 3 months (255-215), then recompositioned at 215 BW slowly for a few months until covid hit and threw a wrench in everything. When I first lost the weight I had huge strength losses (bench for example...

I train my main lifts for 3 sets of 4-6 reps and starting to feel like they’re beating me up. Any suggestions on methods to train my main lifts? I really only care about maximal strength with these, not really using them for hypertrophy. I already get that through lighter assistance type work. ...

Hey, I do legs twice a week and was wondering if having one day being quad focused, and the other being posterior chain focused would be a good idea, instead of a mix of both in both workouts. There would still be quad/ham work done in both leg days, but for example on the posterior chain focused...

Hey, As the title says, I'm interested in trying a 6 day heavy/light PPL split. I'm currently working out in a home gym with access to a squat rack, adjustable bench (incline/decline/flat), dumbbells, dip bars, pull up bars, barbell and an EZ curl bar. My goals are to balance strength and...

Please excuse me for the long post and some of my grammar here as I'm currently typing out this out quickly during my job. I really want to get this problem of mines solved. ----------------- I am a 21 year old, 5'10 male who weighs 165lbs. ----------------- About one month ago I...

Just looking for a critique on my routine for quarantine. I only have access to a backpack, pull up bar, and weights that go upto 70lbs. The weights are heavy enough for upper body where I don’t get more than 10-15 reps on push ups when I load them in a back pack, and of course arm isolation is...

I had been doing Stronglifts a little over a year up until last April. In April I had a medical issue that prevented me from working out. I recently got back into working out and started StrongLifts again. I was thinking that with just getting going again with SL I thought this might be a good...

Hi all, I've experienced recurring wrist pain in the ulnar side for few years and after doing some serious research and self diagnosis, it is most likely a TFCC injury. Most likely won't require a surgery, but just requires rest. In the past, I would just rest few days until the pain went away...

Hi everyone. I have a full body workout and I just bought a new barbell that can go up to 150kg so can monitor progress better. I have written a 2 week A B A B A B rotation and need to ask whether this is junk volume or not? My main goal is to gain muscle mass as quickly as possible but I enjoy...