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Questions tagged [programs]

Plans, guidelines and schedules for training and eating.

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2answers
91 views

Can't progress any further with my trainings!

I have been doing this program for quite some time now. There is a bit of progress in terms of technique but my body seems to be unchanged for the past 3 months. In other terms I do progress a ...
4
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2answers
92 views

Structured programs combining cardio and weights

I had a personal trainer for a while who was good but it was too expensive for me at the moment. I was taking short breaks in between supersets. I can't seem to find an online program which combines ...
0
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2answers
78 views

Maximalist program [closed]

As you can see it is very hard to find a training program that includes more than just the ''big 3'', 99% of the training programs in existance are copy pasted and are all incredibly minimalistic ...
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1answer
31 views

Alternating program

What do you think about a program that has 3 different full body workouts each week and changes every month? Let me explain this further Month 1: Full body A = High volume core and arms low ...
5
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2answers
142 views

How much can the body change in 6 weeks? [closed]

Without harming your health, and ignoring magic, if you are a male, 37, out of sports for several years, slightly overweight, but willing to work hard in these 6 weeks for personal reasons. How much ...
2
votes
1answer
79 views

Which sources give fitness programs for living longer? [closed]

I am searching for the programs making me fit for living longer. I am not conscious to a greater extent in the internet of fitness, can you all suggest a source (books, articles, journals, or websites)...
4
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1answer
118 views

Understanding Greasing the Groove method

I am trying to understand the workings of Greasing the Groove (GTG) method (youtube video) With this method you should only do 50 % of the max reps you are capable of but do as many sets as possible ...
0
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0answers
45 views

What is the best training program in order to reach my goals? Is the one I have planned out good enough?

I am 5"5 16 years old 132lbs and I recently have been stalling on StrongLifts 5x5, so I want to start a new program in order to reach my goals. Lifts Current: Squat 1RM: 260lbs Deadlift 1RM: 265lbs ...
4
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2answers
142 views

How is my new full body plan?

Up until now I have never really seriously done a full body workout. I heard good things about it in my advantage so I decided to write my own full body plan. I've got 4 days per week, and I was ...
3
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1answer
379 views

StrongLifts 5x5 and running on alternate days

I want to start working on building muscles and keep athletic body. These days I run for 2.8 mi (~ 25 mins) 5 days/week. I am planning to start Stronglifts 5x5 program and as 5x5 is only 3 times a ...
1
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1answer
166 views

squat much more than bench: need to introduce more upper-body lifts?

My program for 6 months is 5x5 (stronglifts). My last workout ("A") was squat 3x5 300lbs bench 5x5 167lbs row 5x5 112lbs My workout "B" is: squat overhead press 5x5 105lbs deadlift 1x5 265lbs (...
2
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1answer
76 views

Is this program suited for strength end moderate growth?

I'm doing bodyweight excercises for some years now with mediocre results (I know that the results can be way better when lifting, but due to time constraints, doing BWE at home is the way to go for me)...
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3answers
89 views

cant do my 10 reps

My target is to get bulked The problem is that sometimes when I increase weight I cant finish the 10 reps in the set, so I stop at 7 or 6. Shall I reduce weight so I can finish the whole 10 or shall ...
3
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1answer
108 views

Optimal program for saving time, hitting all muscles 2x a week + abs every workout

My goal was to build a program that accomplishes a few goals: Hit all muscle groups twice a week (compounds + accessories) Utilize agonist antagonist supersets (staggered) in order to maximize gym ...
3
votes
3answers
134 views

What kind of exercise would you recommend for relatively fit person working from home?

I am a freelance programmer working from home, I recently realized that my physical condition is getting worse so I would like to start with some sort of exercise program which I can do at home, it ...
5
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4answers
2k views

Getting ripped only by dumbells

I am a man who, due to privacy issues, do not like to go to the gym. But one of my biggest dreams, like any other men in my age (20's), is to have a beautiful body and ripped muscles. I have been ...
1
vote
1answer
388 views

Aesthetic accessory routine for Olympic Weightlifting?

I have started Olympic lifting recently and have been looking around the internet for a good accessory routine that makes up for the muscle groups missed, but to no avail. My goals in order are: I ...
1
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2answers
101 views

Lifting Ratio between different parts of your body [closed]

I want to avoid overtraining certain part of my body with respect to other parts, I'd like to maintain a certain equilibrium in my body. What I want is basically a ratio of the weights i should lift ...
1
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2answers
65 views

What do I write on a program schedule?

I have a program that looks like this: Roughly, it's a leg day, arm day and cardio day. It was put together for me as part of the "bonus PT sessions" on joining a gym. What would one normally write ...
0
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2answers
152 views

Scheme 3-4 times fitness a week - Hypertrophy [closed]

Note: my goal is hypertrophy I have stopped for half a year working out. Now I lost practically all of my muscle I had built up before. I'm trying to get back into fitness, preferably 3-4 times a ...
2
votes
2answers
130 views

What is a good training program for a beginner/intermediate mountaineer/rock climber?

My goal is to use the gym to get in shape for mountaineering and rock climbing on my vacations. I don't have access to rock walls or mountains so I try and use what I have: a gym, and running routes. ...
3
votes
3answers
232 views

Is Protein powder necessary for weight loss?

Last week, I joined a gym for weight loss. On the first week, my instructor gave me a workout cycle of 15 min of treadmill, 15 min of afx, 15 min of cycling, sit-ups, and lateral lunges. And suddenly ...
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1answer
69 views

In PPL why is twice the amount of sessions dedicated to the smaller limbs?

In a Push, Pull, Legs workout program, why do the arms get two days training whereas the legs only get a single day. The arms are far smaller than the legs so shouldn't there be less emphasis on ...
1
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2answers
254 views

Do programs from books like You Are Your Own Gym and Your Body Is Your Barbell work?

I've been lifting for the past 6 months but my nutrition side has been mediocre. Mostly due to lack of time as a student and dangling from home to gym to school. Recently, I came across books on ...
3
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1answer
432 views

Body building workout equivalent to Starting Strength?

I have been following a strength training program for about 14 months (Stronglifts 2.5 months, Starting Strength the remaining time). I'm getting a bit bored of it (going to the gym feels like a ...
1
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1answer
57 views

the right excerise progragram for me? [duplicate]

I'm 23 years old 1.68~1.7 meter and I have spent the past 16 years in a sedentary lifestyle. Most of my body isn't fat with the exception of my belly which is 107 centimeters. What is the best program ...
10
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1answer
376 views

Recommendations for a new beginner training program

I'm a 23 year old male. 6'1" @ 84kg. I started strength training in October 2014 and embarked on Wendler's 5/3/1+ BBB. First off, I am aware that I may have got off on wrong foot going with that ...
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votes
1answer
44 views

workout program for weight increase

I created my self a program, I just wanted to be sure if this is realistic and achivable. starting point what I can do right now. https://docs.google.com/spreadsheets/d/...
3
votes
1answer
922 views

Push-ups: All at once or spread across the day?

Should I do say 30 push-ups in a row (maybe 3 sets with 30 sec pause in between) or should I do 4-5 sets of 10 spread across the day when I want strength in my arm? My main focus is tennis and ...
5
votes
3answers
17k views

Just finished 12-week shortcut to size. What's next?

I have just completed a popular mass building program by Jim Stoppani called "Shortcut to Size". I found it to be really well designed. There are subtle variations in exercises that become noticeable ...
1
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1answer
195 views

Can TaeBo keep my cardio up?

I do TaeBo workout everyday at home, and I want to know if that is good enough or can you point me to another workout
1
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1answer
114 views

Become a Spartan program from movie 300

When the movie 300 was released, there was a site that promoted a "Become a Spartan" fitness program. I believe it was an 8 or 16 week program where the intensity increased a lot each week. I can't ...
3
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2answers
88 views

Pilates- Taking time to learn form versus… actually doing it?

I bought this manual on the Pilates method and upon reading it, I was pretty surprised how wrong my form has been all along. This manual has enough detail for each exercise to effectively keep ...
5
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2answers
266 views

what's the reality that keeps progressive strength training from being constant?

I'm looking at my progressive intermediate weight training program, and I'm a little more than halfway through my 12 week program. As expected it's been terrific, I've steadily been gaining strength ...
3
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1answer
546 views

What products are available that attach to existing fitness machines (weights/treadmills/cardio etc) to track usage?

We are trying to find an off the shelf system that we can attach to existing fitness machines in a gym that tracks machine usage on a user basis. So the idea would be to attach them to all machines ...
2
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2answers
1k views

45lb Plate - At home workout Ideas

I recently switched jobs and now the hours are pretty long and stressful. I still make time to workout in the morning for about a half hour every morning before I go to work. The only things I really ...
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2answers
94 views

How to determine the quality of a training program

In the context of strength and weight training i have always been wondering how a trainer or physiotherapy determines when a training program is well prepared. Which parameters decide that exercises ...
1
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2answers
787 views

Training for Pro-Soccer Tryouts

I'm in a 1-year long journey to hopefully prepare myself to try-out for a pro-soccer team. I was hoping to get some guidance from the community, as to training workouts that I can use to prepare. ...
2
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2answers
93 views

Moving from Machines to Dumbells

When switching from Machines to Free Weights (Dumbbells) what are the things you need to take into consideration?
9
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3answers
2k views

What's a good intermediate/advanced squat routine?

Presently I high-bar olympic-style squat twice per week. My one rep max is about 335 lbs with "shaky" form, which I think is not bad, but not excellent for my height and weight (6'1", 200 lbs). I'm ...
2
votes
1answer
72 views

Progressing to a new program

I did two rounds of the MadCow 5x5 program and ending a 13 month cycle of the 5/3/1 Jim Wendler program (month 12 starts next week) - I've gotten GREAT GAINS from both. I'm not looking to move on to ...
7
votes
3answers
8k views

What is the difference between powerlifting and bodybuilding and how do you determine which one is right for you?

From what I understand it seems like: Bodybuilding is used for conditioning your body to "look good" via the use of a wide variety of isolation + compound exercises. Powerlifting is used for gaining ...
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2answers
2k views

What is the ideal number of days of rest to take every week for a beginner/intermediate bodybuilder/powerlifter?

Assuming the person is serious and workouts consistently, how do you decide how many days of rest are necessary? Based on previous research I had thought that the general idea was to rest for 1 or 2 ...
1
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1answer
78 views

What determines recovery speed, progressiveness, and patternized approaches to falling within the compounds of a structured recovery program? [closed]

Aside from my poor genetics, high body fat, poor fitness, Social Anxiety, bad sleeping patterns, and poverty I can not determine the correct approach to measuring recovery between workouts. Albeit I ...
3
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1answer
162 views

How to incorporate abs into a weekly schedule?

It seems to be popular to spread abs exercises over the weekly schedule — e.g. one exercise at the end of every training. OTOH there is an option to do abs all on one day, alone or combined with ...
4
votes
1answer
2k views

Progressive overload vs. greasing the groove

I want increase my endurance with bodyweight exercises including pull-ups, push-ups, sit-ups etc. Would it be better to use progressive overload and start at, for example: 3x4 reps for Pull-ups and ...
4
votes
2answers
236 views

Program to gain both muscle and endurance

I hope it's pretty simple. What is the best program to both gain some muscle mass/strenght and gain endurance ? Would it better to alternate frequently (every 1-2 days) between cardio training and ...
1
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1answer
231 views

What is the optimal time to train in order to see gains in size and strength?

I am a 21 year old male, currently on my own program that can be found here. It is quite intense and I was wondering what the optimal time to train for strength would be? Please Note: I lift ...
2
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4answers
634 views

How can I improve my training program to become leaner and increase strength?

I am 21 year old male and my overall aim is to lean up and build some more muscle/ increase strength, there fore I have adopted a higher protein intake and lowered my calorific intake, could I get ...
7
votes
1answer
188 views

Training Program to become stronger alpine Skier?

I'd like to hear from someone who is more of an advanced downhill skier, like someone who has competed in slalom or mogul events, or is a veteran back-country skier. Is there a template program you ...