Write a workout program and put it in this thread…

[The Gentleman]

Let’s hear them…


Sting Lifts
5/3/1
Starting Strength
Circuit training
Fight/combat training programs

Your own homemade program


Tell us…

 

[Jacob longyear]

Literally walking as much as you're awake as possible. I lost 80 pounds in 6 months by doing that. Also with weight watchers and eating a lot of fiber.

 

[Son Goku]

Let’s hear them…


Sting Lifts
5/3/1
Starting Strength
Your own homemade program


Tell us…

What do you want to know?

Ran:

• Strong Lifts 5x5
• GreySkull LP
• several 5/3/1 templates, including nSuns (5 Day, 5 Day Row, 6 Day Squat, 6 Day Deadlift, 6 Day Row template I made...)
• Sheiko
• Squat Everyday/The Bulgarian Method
• PHAT (fuck Layne Norton tho)
• PHUL
• several PPL variations
• Bro Splits
• Push/Pull
• a GZCL variation or two
• Starscream
• German Volume Training
• Megazord
• GZCL / Mag-Ort / Deathbench
• the Fierce 5 workouts
• Lyle's GBR
• Smolov and Smolov Jr.

and prolly some other programs I can't remember.

And Imma go out on a (possible) limb and say none of that really matters. You can switch programs every week and still be stronker and more brolic than 90+% of human beings on the planet, natty.


1. Be consistent. Consistently good habits will yield consistently good results. Consistently crappy habits will yield consistently crappy results

2. Exercise selection, frequency, and progressive overload matter. If you only squat once a week, you either have a shitty squat or you're an advanced lifter and need that much time to recover. (Anyone squatting less than 5 wheels is the former, not the latter.) If you're starting your session off with a machine exercise, your program is prolly trash. If you're not adding weight, reps, or decreasing rest over time, shame on you.

3. Eat to support your goals. If you have a "fast metabolism" and can't gain weight, you're not eating enough, plain and simple. If you're not losing weight, your caloric intake is either too high or your activity level is too low.

 

[The Gentleman]

Literally walking as much as you’re aware as possible. I lost 80 pounds in 6 months by doing that. Also with weight watchers and eating a lot of fiber.

What do you want to know?

Ran:

• Strong Lifts 5x5
• GreySkull LP
• several 5/3/1 templates, including nSuns (5 Day, 5 Day Row, 6 Day Squat, 6 Day Deadlift, 6 Day Row template I made...)
• Sheiko
• Squat Everyday/The Bulgarian Method
• PHAT (fuck Layne Norton tho)
• PHUL
• several PPL variations
• Bro Splits
• Push/Pull
• a GZCL variation or two
• Starscream
• German Volume Training
• Megazord
• GZCL / Mag-Ort / Deathbench
• the Fierce 5 workouts
• Lyle's GBR
• Smolov and Smolov Jr.

and prolly some other programs I can't remember.

And Imma go out on a (possible) limb and say none of that really matters. You can switch programs every week and still be stronker and more brolic than 90+% of human beings on the planet, natty.


1. Be consistent. Consistently good habits will yield consistently good results. Consistently crappy habits will yield consistently crappy results

2. Exercise selection, frequency, and progressive overload matter. If you only squat once a week, you either have a shitty squat or you're an advanced lifter and need that much time to recover. (Anyone squatting less than 5 wheels is the former, not the latter.) If you're starting your session off with a machine exercise, your program is prolly trash. If you're not adding weight, reps, or decreasing rest over time, shame on you.

3. Eat to support your goals. If you have a "fast metabolism" and can't gain weight, you're not eating enough, plain and simple. If you're not losing weight, your caloric intake is either too high or your activity level is too low.

Sheesh! That’s a lot of program changing my dude. What you off a former high school/college Olympic lifter or something? and how often will you deloading?

 

[Jacob longyear]

Sheesh! That’s a lot of program changing my dude. What you off a former high school/college Olympic lifter or something? and how often will you deloading?

No I just decided I was going to lose weight. Went from 250 something to 170 in 6 months.

 

[Son Goku]

Sheesh! That’s a lot of program changing my dude. What you off a former high school/college Olympic lifter or something? and how often will you deloading?

Amateur PLer. Don't play any sports and didn't play anything in high school (too lazy to train) or college (except IMs).


I don't really deload like that. I prolly lift for like 50 weeks a year and take off maybe two whole weeks max during travel/vacations. I usually lift on the road.

I've ran all of those programs at some point but some immediately got the bushes after a cycle or two. Some I ran for months or years. Some worked but got moved on from, and some I still run to this day.

Again, I don't think the split/program matters much at all: as long as you're focused on heavy compound movements and adding resistance over time, you will see gainz in strength and size.

 

[The Gentleman]

No I just decided I was going to lose weight. Went from 250 something to 170 in 6 months.

If you’re trying to get in the weight training, I would do a full body workout start two days a week. Simply compound lifts three sets of 8 to 10 reps, +2 to 3 reps of warm-up sets. My compound lifts I barely mean these exercises.

Squats
Bench press
Overhead/military press
Deadlifts/trap bar dead lift
Pull-ups
Dips


E.G.

Monday

Squats warm-up sets 3x12-10 (first two sets body weight last set 45 pound bar)
3x 8-10
Overhead press warm sets three sets of 10 to 12 with just a 45 pound bar
3x 8-10
Wide grip pull-ups 3x5 (or at least as many as you can for three sets)
Cable crunches 3×20


Friday

Trap bar dead lift warm up 3x10, just the bars
3x10
You cannot find a trap by the dead lift with try dead lifting with an empty bar a very low weight for a few weeks just to get the form correct.

Bent over row one to two sets warm up
3×10 reps

Bench press warm up, 3×10 just a bar
3x10

Neutral grip pull up or chin ups 3×6 - 8 (or is least as many as you can do)
Hanging leg raises or captain chair, head leg raise 3×12 to 15

Try this training workout for 6 to 8 weeks

Download a rep calculator. If you could do something 10 times it’ll let you know what you can do between one to five times they should work workouts on your 90% of your one rep max. Would you be able to go up at least 10 pounds after your first few training sessions on each exercise, but don’t quote me on that. After so, you should be able to add another day where you can do squats, dips, overhead presses or bent over rows.

 

[MMS]

yeah the low rep low sets is the best for people losing weight

it has two fold benefit

1. you progress with weight faster
2. you heal from DOMS faster

the lactic burn from more reps is worse and makes things like long walks/cardio seem worse than they should be

i got my best rhythm when i just stuck to stronglifts

but weighted dips instead of bench press, and weighted pullups instead of lat pulldowns

if i did anything different it would probably be power cleans instead of overhead press. At a certain point OH press hits a wall quicker and I feel like thats the more dangerous lift. Whereas power cleans you can increase the weight faster and it will increase your literal power in other lifts