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Please keep questions on topic, write clearly, concisely, and don't post diet calculations.

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stewie
stewie
June 4, 2020 07:55

and if the reps don’t go up but down?

stewie
stewie
June 4, 2020 08:47
Reply to  Andy Morgan

No. It’s not cut off. What does one do if one can’t increase reps or they even decrease? I am not in kcal deficit. I sleep 8h and more. I have no stress in life. It can’t be the recovery. And that I need more volume? As an beginner, seems very unlikely. I am between 10-20 sets per week per muscle group. I am at 12 sets per week. Upper/Lower 4 times week.

Navien Rajendran
Navien Rajendran
May 24, 2020 10:32

The tips given are interesting and million dollars worth! #ThanksAndy

Anxrew
Anxrew
May 11, 2020 07:20

Any chance you can help me program strength block for floor press with dumbbells only.
I only have 20kg , 44kg , 50kg sets of dumbbells. I can currently press 44kg for 8 RPE10.
I was thinking high frequency 3 times a week , first day 3 sets 20kg RPE7, second day 3 sets 44kg RPE8 , third day maybe singles with 50kg’s. I don’t know what to program . Second week I thought to increase reps on first day and second day. Third week increse reps aswell . Fourth week maybe drop volume . Fifth week

Louise
Louise
May 5, 2020 14:43

Hi Andy, this is a great article, thank you very much!

I started the novice bodybuilding plan in the gym before it closed and I’m trying to follow the same plan with the weights I have available at home. Would you still alternate between heavy load and volume in this situation and continue to aim for two upper and two lower body workouts per week? My weights are challenging at a higher rep range, but not as heavy as I would usually lift in the gym.

I also wanted to offer a suggestion for others that you can do leg extensions and leg curls with a loop resistance band if you have one.

Thanks Andy, your website and Instagram are great and really informative!

Ravin Kumar
Ravin Kumar
April 27, 2020 07:34

Hey Andy,
Just checking in through comments now. Thanks for sharing this information through a blog post, helps me figure out how to move from the gym routine you put together to a home routine. Hope you’re doing well and all the best

Igor Gasperec
Igor Gasperec
April 13, 2020 19:14

Hi Andy! I really enjoyed reading your blog,it’s really full of valuable information about the training and diet. Started to practice 18/8 IF a week ago but since then lost unwillingly 5 kg. Also my face look too skinny now. Is this just the first phase I have to overcome or am I doing something wrong? I’m following the guidelines about the nutrition as much as I can sometimes don’t eat advised amount of protein which should be in my case roughly 100g/day (75kg). Do I break fast when drinking protein shake? Thanks for the answer.

Alex
Alex
April 9, 2020 16:11

Hi Andy!
Do you have any idea where to buy good resistance bands here in Japan?
Many thanks.

Alex
Alex
April 9, 2020 20:21
Reply to  Andy Morgan

Oh, completely missed that one^^
Thanks again, just placed my order πŸ’ͺ🏻

Dominic Zarlengo
Dominic Zarlengo
April 8, 2020 23:43

Thanks for everything, Andy! With the COVID pandemic, when I do get back in the gym, how do I go about choosing what weight to start back up at again and would you change how you do progression from week to week? Thanks!

Floyd Nejad
Floyd Nejad
March 24, 2020 22:05

Hi Andy
Thank you for your informative article .

With regards to the resistance bands , could you recommends any brands or criteria for picking a good one please ?furthermore if we wanted to to minimise the cost, how would you priorities the practicality of bands in colors ?

Many thanks

Marc
Marc
March 23, 2020 15:22

Hi Andy. Long time no speak.
Just wanted to get your opinion, if you could get just one – resistance bands versus a TRX suspension training kit, which would you get for this time off at the gym?

Marc
Marc
March 25, 2020 14:25
Reply to  Andy Morgan

Awesome. Any recommendations for resistance band brands? I looked at some of the apparently better quality brands and like everything else in the world atm, out of stock.

Steve
Steve
March 21, 2020 13:11

Do you recommend cutting if doing an at home workout like the one you mentioned or should i eat at maintenance? I was cutting for summer before my gym closed and ideally would like to continue that

Juan Menes
Juan Menes
March 17, 2020 10:45

Hi Andy, for triceps you can do “Bench dips” with chair and water gallon for biceps haha

Thanks!

Jiman Mircea
Jiman Mircea
March 16, 2020 16:32

Thank you Andy! πŸ’ͺ🏻

Mac
Mac
March 16, 2020 05:56

And something else, here’s a suggestion for the quarantine workout:
Miniband rows for lats (https://youtu.be/5aIXQpaa_yQ)

Mac
Mac
March 16, 2020 05:55

Dear Andy,

first of all thank You for Your helpful advices! Your suggestions are a good inspiration and I guess that I’m capable to construct some useful routine – now that the city I’m livin in closes all gyms. But my problem is that I just started a cutting phase and reduced my calory intake with the suggestions of the macro calculator on Your site. My training plan for this phase is orientated on Your intermediate bodybuilding plan. Usually I need some really heavy sets to keep muscles while cutting. But this seems to be impossible now, at least for lower body exercises. Should I better stop cutting and go for maintenance as long as I’m not able to squat or deadlift heavy?

Alex
Alex
March 16, 2020 04:46

Andy, I have a different situation: I have a bench/sq rack and some weights, but they are definitely not sufficient to do my working weights at home (w10 on the novice powerlifting programm, btw – love it so much, thank you!).
How should I proceed? I have around 80kg of plates in total, whereas my squat is 100kg(x4), deadlift 110kg. I know that I am lucky to have the equipment at these times (I also have TP – bought it before the psychosis), but still scratching my head and thinking how to reorganize everything so that I still keep progressing, not just maintaining. Any suggestions? Thanks!
ps: I dont understand whether the notify bell is selected or not in the form.
pps: stay safe!

Akhil
Akhil
March 16, 2020 00:19

Hello Andy,

I was bulking, should I go to maintenance?

Francisco
Francisco
March 14, 2020 16:29

Andy, instead of skipping the leg curls you can do nordic hamstring curls. The ankles can be place under the bed or a couch (the most common things that people have in their houses). Great info imo; another alternative could be the recommended routine on reddit bodyweight fitness; is the gateway to calisthenics XD.

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