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G'day Luke here
I have been around gyms alot of years but I want to add some more muscle to my arms and chest mostly.
I have done alot of pump class then had an upper and lower body day combined with out 3 pump classes a week as suggested by gym staff.
I feel too lean and weigh 76kgs at 186cm
I...
Hi,
I've been jumping between the PTC Beginners workout here, Starting Strength,
and 5/3/1, and I'm wondering whether you can offer any advice with me wanting
to start a 5/3/1 influenced program, and in the following fashion:
Workout #1 - Squat (Hard), Deadlift (Easy)
Workout #2 - Bench...
Hi,
I was into strength training last year but went travelling and generally mucked around, so while my technique for certain exercises is okay, I'm basically a beginner when it comes to lifting now.
Last year I was training at an awesome gym and my programs were great, but my gym doesn't...
Hey everyone.
I have constructed a new program, and need to collect a small amount of data.
I need 5 lifters from 4 different levels
5 women
5 novice men
5 intermediate men
5 advanced men
For this project we will call
Novice 140/100/180 or a gloss of
Intermediate 180/120/220 or a gloss...
In your opinion, what's the basics of a good training program that achieves the following goals:
1) Enhances physical appearance both muscularly and aesthetically
2) Increases strength and other significant markers of performance (speed, agility, flexibility, etc)
3) Improves overall...
Bodyweight Exercise Program Spreadsheet
https://docs.google.com/spreadsheet/ccc ... GF3UjhGaUE
It was created by a redditor named Engessa. See this thread.
He combined the dip program from 150 Dips, the squat program from 200 Squats, the push up program from 100 Push-ups, and the 200...
If you've calculated your macros it makes keeping track easier once you have a few meals set up. I know most of us when dieting do things routinely, the food bank will grow as you continue to add recipes to it.
Here's a screenshot if you're interested:
Download...
Hey guys and girls, fairly new to the forum. Probably wont post much just signed up so I could read things haha
Anyway would appreciate any opinions on this program. Is there any obvious holes?
It's not finished yet or perfect but the exercises are in there for specific reasons.
Am open to...
Max-OT for Dummies
Max-OT (Maximum - Overload Training) is one of the most popular routines out there, and it can give great gains in strength and size. This article will put in simple and short terms what exactly Max-OT is, what the training looks like, and what to expect from it. I've seen...
Here is a comparison of the various basic barbell training programs out there.
They look at
Starting Strength – beginner
Stronglifts 5×5 – beginner
Jim Wendler’s 5/3/1 – intermediate or advanced
Madcow intermediate 5×5 – intermediate (advanced version available too)
Texas Method – intermediate
Hi All,
I'm 23, 6'3, 105kg, 20-25% BF and have been doing 5/3/1 for a few months but am starting to struggle moving up weights again. I haven't been doing squats/lunges due to a knee issue (so missing 1 day of a 4 day split of 5/3/1) and am trying to think of ways forward.
Firstly I feel I...
I'm new to all this and I've heard a lot of stories re the pre comp lead up training etc which can totally wreck your body (& health).
I've also met quite a few people who swear by Metabolic Precision.
Apparently there's a free workshop this week in Melboure CBD and I'm wondering if I should...
add
australia
book
buying
earth
exercises
full
good
google
great
hey
huge
meal
metabolic
mind
people
plan
precision
program
properly
resistance
taught
time
video
work
I have a bit of a shoulder issue, I'm getting scans done soon, but it's looking like torn rotator cuff (both) or bursitis...
As I've gotten into oly lifting, I'm thinking I might do a squat program to really pump up my leg strength!
I'm not sure just to milk a 3x5 or something similar as much...
An Introduction for Beginners, and an Information Collection for Intermediate and Advanced Lifters
Most of the routines you see in gyms and on the internet are mediocre at best, and usually complete shit. This is a compilation of the most serious, effective and well respected ones on /fit/...
Hi All,
Hopefully this is the correct forum...Just after some advice on my current workout program:
Goal: To gain mass and strength
Current lifts:
Barbell squat 105kg 3x5
Barbell bench 100kg 3x5
Barbell row 75kg 3x5
Barbell overhead press 65kg 3x5
deadlift 130kg 1x5
Tuesday Workout A...
Hi All,
Hopefully this is the correct forum...Just after some advice on my current workout program:
Goal: To gain mass and strength
Current lifts:
Barbell squat 105kg 3x5
Barbell bench 100kg 3x5
Barbell row 75kg 3x5
Barbell overhead press 65kg 3x5
deadlift 130kg 1x5
Tuesday Workout A...