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...

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I’m curious how many of you folks have utilized a simple double progression method for gradually overloading your muscles. For example let’s say you chose a rep range from 6-10 reps. You warm up Then you place your training weight on the bar. You proceed to do as many reps as you can safely...

So for an introduction I am 54 years old and have been working out for about 14 years. I am 6’3” 215lbs. No one has ever shown me what to do as I only workout from home with dumbbells and a bench and I learned proper procedure by watching thousands of youtube videos. My first 7 years I worked...

I’m new to weightlifting/fitness and I’m building up a regiment. I have a pretty good idea of what to do, but obviously there’s a ton of misinformation out there. What is some of the stupid/blatantly wrong crap you’ve heard before, and what is the actual truth?

Hey everyone I have been lifting for about 4 months. I am 5'9 and weigh 68kg. I eat 1600 cals p/d and workout every day using a three-day split (back and bis, chest and tris, legs and shoulders). I am plateauing hard on most of my lifts - for example, I cannot get my bench past 70kgx3x10 ...

Hey All, Getting back into the gym after a pretty bad Tibia/Fibula break. Had a few questions and will take some criticism. I have no limitations in upper body work so I wanted to get some thoughts on my upper body portion of the routine. Legs will be incorporated in the coming months as I am...

Hey, everyone! I wrote my own program for funsies. I've been training using 531 templates for a few years and my current stats are 140 lb bw 5'4" 32 yo with 360 dead, 285-300* squat, 65 weighted pull-up, 232.5 bench, 172.5 OHP, and 90 curl 1RMs. My squat was last tested 2+ months ago since I...

18 y/o, weight is 82kgs and height 183 cm. Bench - 100kg Squat - 110kg deadlift - 140kg I get around 3k calories + around 160g of protein everyday I have been working out for around a year and a half I am looking for a 6 day split because I usually workout after school with friends and...

Hi all! After many failed attempts, I have finally committed to going to the gym. I came across this forum while looking for reviews of the Atlean-X program, and saw that it doesn't have a great rep here. I've had a look at the stickied threads, but (I think) those routines would require a...

Is 3 workouts/week per muscle group better than 2 if the total volume is the same?

Hi everyone, Ok so I've watched about a billion Youtube videos now over the last year during Covid on everything to do with body building you name it. I've tried a few different training styles and ideas now related to these different ways of training but still want to know so much more. ...

A few weeks ago I've started implementing slow eccentrics and isometrics variations of big lifts. Although isometrics (5-8 secpause holds at some point of the lift) have been helping me strenght wise and I'm feeling the right muscles contracting in my lifts better than ever before, it is the slow...