Forum: Workout Programs

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...

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, I am relatively new to weightlifting, and I want some advice. My outcome is for my body to look like Chris Heria's body or Bradd Pitt in fight club I like the low BF percentage look, and by low I mean around 10-13 percent range, I am not looking for a bulky look. I have been...

So I just need some help figuring out if I should take a more aggressive bulk approach to maximize newb gains. So I am 6 feet tall, 19 years old, and a 140 pounds. I’m not like super skinny by any means I do have a bit of muscle and can bench press 185 but I am still a newb I guess. Would it be...

I've been missing workouts during the week because I can't find an uninterrupted block of time to do the full workout. But I have free blocks of 15-20 minutes throughout the day. So if a person was following All Pro or Fierce 5, would something like this work? Squat and deadlift after...

Hey lads, just after a bit of advice. Have dabbled in very very basic weightlifting over the years but never really stuck it out so looking into setting up a bit of a home gym and really digging in and sticking to it for the long haul this time. Anyone got a decent workout plan for me to look...

I see a lot of articles saying that core training is a must (anti-extension, anti-rotation, anti-lateral flexion) and others that say that the core is engaged in squats, deadlifts, bench press, pull ups... what is your opinion and experience on this? Do you do core training or you focus on engaging...

Hi all, I'm looking for some advice on how I should generally go about gaining weight as an ectomorph. I have not weighed myself recently as I do not have a scale yet, but based on where I was last, I would assume I am about 120-130, 5'10(if it helps lol). Basically, I do not know where to...

All exercises are giantsetted. All sets are 0-2 RIR. Double progression starting at 5 reps, build up to 8, then add weight and repeat. If first set is 5 reps with 1/0 RIR, subsequent sets are done slightly lighter to keep it above 5. I've played around with doing 7 sets, then 5 sets per exercise...

I need to get back into shape. My strength and endurance are pretty much in the toilet. My stats: I'm 34m, 6'0, about 193lbs currently. I’ve been trying to find a good body weight workout routine. Gyms are still closed in California and the only equipment I have is a pull-up bar and my own...

If anyone had this problem and knows an orthopaedic surgeon that helped them, I can travel Australia Qld, NSW, VIC, all is well This is the procedure - Achilles lengthening Achilles z lengthening Talked to some doctors they suspect short Achilles tendon, I think it's an Achilles tendon...

Just curious. Obviously you have to improve so much more to keep adding reps (trying to take a 5RM bench to a 12RM for example) so it's much easier to add weight instead and double progress. By the way, you're not starting with your 5RM, more like 7RM with 2 RIR for 5 reps. Anyways does double...

Hey all, Joined this forum a number of years ago then life happened. Last year in particular was pretty funky. Between Covid-19 shuttering our local gyms and me just being pretty lazy in general, I managed to get somewhat out of shape. I'm 31 yr and right between 6' and 6'1". On Dec 27 I decided...

Just before COVID I started on this beginner routine: https://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/ It is all compound movements, low volume, add weight when I can reach the rep goal for all three sets of each exercise. Since COVID, I've been in and out of...

I’m a little confused on the terminology in this program and the information isn’t available anymore on their site (broken links). To my understanding you’re ramping up to a single set of 4 reps @ 9 rpe on main lifts. I don’t really understand how the drop sets work with the ‘fatigue’ %, load drops...