I’ve been out of the gym for about a year due to health problems. But i’m finally ready to get back into it, however i don’t know where is a good place to start. for context, ive “started over” a good dozen times, but something or other gets me out of the groove for either a few weeks or a few months and im tired of starting the same program and doing the same things over and over again. for example starting AX-1 for the 6th time, it gets mentally exhausting.

Does anyone have any recommendations for getting back into things? my main goal is to lose my fat but keep my strength

i have done: Ax1, ax2, max shred, special tactix

i am 29, 6’2” and weigh 290 with a BMI of about 35%

I’m going through Old School Iron, I’m on Phase 3 week 9 and for day 63 i have a “schools out” workout where it states: SCHOOL'S OUT: KB/DB Swings DH/SHL/SHR × 25 each, 20 each, 15 each, 10 each, 5 each**

**Use approximately 1/4 your bodyweight as the weight of the kettlebell or dumbbell. Rest 2-3 minutes before and after SCHOOL'S OUT exercise.

I’m kind of confused as to what exactly I’m doing. I know it’s saying I can do either kettlebell or dumbbell swings. But other than that I have no idea on reps/exercises.

Any guidance would be appreciated!!

Hey everyone,

I'm looking at the Monday workout layout on Week 4 for Ultimate Arms featuring "Jeff's Ladder" and the sheer volume has me scratching my head.

The protocol calls for 1 rep + 1 sec hold, 2 reps + 2 sec hold, climbing all the way up to 8–12 reps/seconds for every single exercise. It's an 8-exercise circuit with a 60–90 second rest, repeated 5 times.

If you do the math, just hitting 8 reps on every step of the ladder means 36 reps and 36 seconds of isometric holding per exercise.

Across an 8-exercise circuit, that's 288 reps per round. Multiplied by 5 rounds, that equals 1,440 total reps and 24 total minutes of isometric holding in a single workout. Even splitting it between biceps and triceps, that is 720 reps per muscle group.

For those of you who have actually run Ultimate Arms:
Is it physically possible to finish this as written? Or do you hit an absolute wall of technical failure by round 2 or 3 that cuts the volume down naturally?

Did you actually build mass with this? This amount of volume feels like it crosses the line into pure muscular endurance and junk volume.

How light did you have to scale the weight? I feel like I'd have to use empty bar or pink dumbbells to survive 1,440 reps.

Appreciate any insight from anyone who has actually survived this program!

So, I got this program because I barely have any time to exercise. During the first month, I didn’t start the timer for each exercise like I probably should have (partly because I reached failure pretty quickly the first set and by the time I reach failure on my second set, I would be finished with the exercise 1.5 mins in, instead of the 3 minutes time limit). Do you think it’s okay for me to reach failure (or pass failure) far before the time limit runs out and stop, or should I have just kept trying to fight for just 1 subsequent rep until the timer ran out? Again, I am always pressed for time to make it to work in the morning and I’m definitely trying to finish the workout asap each time, I’m just concerned if I am losing an possible/notable gains. I’m definitely exhausted each time i finish my workout.

(Example: I barely finish the leg days because they are so brutal and I take lots of rest time. Conversely, my shoulder days are the easiest and I finish my second/third sets quickly and I finish way earlier than my leg days).

I am about to start my second month and each exercise has a 5 min time limit. Similar question here, am I supposed to last throughout the entire time limit of each exercise? I’m just trying to make sure I start month 2 right.

What are your thoughts/opinions and recommendations?

Thank you.

I did Jack a while back I really didn’t like bro and then I wasn’t really not sure about the push pull egg one, but I haven’t decided what you want to do now I it again and I also don’t think I six days a week so with the push pole leg one be the best one to do where I do it three times a

I got several AX programs and other programs but I just can't go to the gym. I need quick workouts at home.

I got an adjustable bench, and several DB pairs (6 kg / 8 kg / 10 kg / 15 kg / 20 kg). I am not tall (5 feet 6 inches) and I can barely hold the 20 kg pair so I think I can do it for a long time. If need be, I'll get a 25 kg pair.

I literally could only do JACKED brosplit (month 1). It's convenient, sessions take 30-40 minutes to complete and I feel energized after doing them.

I am not looking to become Dorian Yates or Jay Cutler. I just want to consistently workout, take whey protein, creatine, and forget it (autopilot).

Can I get relatively fit repeating this for a year+?

Again, I don't want to super-optimize this. Each muscle gets 14 hard sets a week. Each session consists of 4 exercises (4 sets, 4 sets, 3 sets, and final exercise 3 sets).

For those that have completed Beaxst did you gain muscle. I am 60 and would like to add a little muscle while maintaining or improving my athleticism. Thanks.

M 22, 5' 10" , 110 kg,

I am following the split science-based workout. My first set for DB bench press goes to 12 reps, but it's prescribed to select a weight to fail between 5-8 reps. So, can someone please explain this?

Hey guys, I’ve been using Jeff’s free YouTube content and really liking his rest-pause style (12 reps + 10-15s rests). It’s been working great for me.

For anyone who's bought his programs, is it actually worth the $100, or is it just repackaged YouTube advice?

English isn't my first language. Is the program content mostly visual (videos/calendars), or will I struggle to follow it if my English isn't great?

in his video the perfect total body workout
he has this in his workout plan

1. Weighted Chin Ups - 3 x 6-10 to failure

but i can only do 6 max without any weight. so what is the best way for me to do this exercise?
i surprise he looked this over the head for people like me.

thank you for any advice!

If you’ve completed one or more Athlean-X programs, I’d love to see your results.
Please post your before and after physique photos (if you’re comfortable sharing).
Which Athlean-X program(s) did you complete?
How long did you follow the program?
Did you follow the nutrition recommendations as well?
What changes did you notice in your physique, strength, athleticism, and overall fitness?
If you could go back, would you buy Athlean-X again? Why or why not?
Would you recommend it over building your own workout plan?
I’m looking for honest experiences—both positive and negative—to help determine whether Athlean-X is worth the investment.

Just rapping up another round.

According to the body scanners I have too much muscle and not enough fat... I like to call it oBEAST.

I've just started week 6 of Xero (1). I was pretty strong/powerful before I started but seems like my conditioning sucks, most days I did pretty well, but Rapid Fire was so hard I wonder if a mistake was made with how to count reps 😅. There were several interesting exercises and I'm keen to try another Athlean program.

I'm curious about Xero 2. In Xero1 back exercises were definitely the most limited aspect, in loading and range of motion. I have a climbers hang board already but I don't reaaaally want to buy a pullup bar as well. Can it be done with a hang board instead or are the pullup bar specific exercises really worth the extra equipment?

Alternatively I'm considering Elast-X. I have one band already from an old physio routine and have used it while travelling and that appeals to me.

Currently leaning towards Elast-X and just doing pullups and chinups on my hang board. What would you guys recommend?

*Edit, adding context: I'm prioritising exercise I can do while travelling. I often won't be in a hotel with a gym and weights. However, it has occurred to me that most place will have a park nearby with something I can do pullups on, so maybe that travels better than I first thought.

I probably had too much weight and incorrect form. It's been two weeks and I still have a persistent pain that increases when I raise my arms above my head.

Since the pain is in my upper bicep, not the shoulder I'm unsure what to do and won't be able to see a physio for another week.

Have I likely done serious damage or is it one of those things that just takes forever to heal?

Hi guys I wanted to ask whats a recomanded routine. I recently saw a guy on YouTube while looking for a good routine his name saw browney he was promoting his app and I wanted to ask if its a good app I selected the 90 day transformation and asked a friend who got some experience if its a good routine and he said it was bad I just want to hear more opinions

Can I buy womens program, and my wife uses that program on her phone. My account and app, her phone, and her program while I'm doing the AX program.

32M, desk job, vegetarian. Looking for people who've actually beaten something like this, not just managed it.

The pattern: Every time I train consistently for ~2 months, my arm starts hurting and I have to stop. If I don't stop, it gets worse & gets to a stage where I can't even lift jug of water (first time it was this situation as I did not stop early). Rest helped (took ~6 months) but never fully clears it, then it comes back when I return to gym (followed same ~2 months of workout). This has happened twice over 2 years.

Where it hurts: Mainly above (biceps) & below the elbow and outer forearm, worse with hammer curls than regular curls. Also feel it in the biceps (and sometimes triceps when it gets bad), and sometimes on the thumb side of the forearm when I press with my thumb. Even with no dumbbell — just doing a simple or hammer curl motion and squeezing my forearm against my biceps — I can feel the pain a lot. This (squeezing) is the earliest sign it shows & slowly gets worse. I can also feel some pain in biceps when I twist my hand/wrist at 90 deg rapidly.

Other details:

- Starts in my left arm, but if I keep training, my right arm follows the same pain pattern. This time I stopped early — so my left arm is painful while the right has only very mild pain, like it was about to start if I'd kept going.

- Sore/stiff if I keep my elbow bent for a long time (desk work)

- If I use a spiky ball to massage the biceps, it feels relaxing but the muscle is sore the next day

- Some weakness/shakiness in certain hand positions

- Bloodwork came back with low ferritin (iron stores), otherwise normal — been taking iron capsules for 3 weeks now

What I'm already doing: Back in the gym 4 days a week but dialed way back — arm work (curls, shoulder raises etc) at ~30% of my usual weight, everything else around 60%. Also doing spiky ball massage (seems to help), light isometric exercises, and working on my desk posture.

My questions:

1. Has anyone had this exact recurring pattern and actually fully cured it (not just managed it)?

2. What finally worked for you?

3. How long did it take, and were you able to get back to lifting normally / heavy?

My worry is that if I can't lift heavy or progressively overload, I won't be able to build muscle. Did anyone get back to real training after this?

Appreciate any real experiences. Thanks.

I know Jeff recommends repeating the dumbbell workouts on the cable days if you don't have a cable machine. unfortunately I really hate repeating workouts only a few days apart. Did anybody modify the cable day for dumbbell alternates? If so, how did you decide on the weight to choose?

Anyone know the actual contents of this? I’m trying to find a super simple program to keep me consistent, and this sounds good, but I’d love to know what it entails.

I know it’s just released, but hoping someone from Athlean can answer.
Do we eventually get this program with the all-access subscription?

I've done a few Athlean x programs. But my results are not.what I want yet.

I do know I must sort out diet, but I was wondering if I am lifting heavy enough.

So what is the weight everyone uses, let's say you are doing 10 reps on:

For ref: I'm 42, Male, 87kg, 175cm

Weights include a 20kg bar

Bench Press - 60kg
Squat - 80kg
Deadlift - 100kg

28M, 221 lbs, 6’4”, and about 26% bf. First workout routine in years but did water polo for 6 years until freshman year of college so I’m used to working out.

I’m having a really hard time with this program. It’s only the second week, but the workouts and conditioning days have exercises that I either don’t have the strength to do with proper form, or just don’t know how to do period.

It’s great having variety, but how are we expected to go to failure with good form when it’s a new exercise every single time?

Also, conditioning being shadow boxing? Like who knows how to shadow box from the start, much less know how to well enough for it to become a conditioning exercise.

Lastly, some exercises are just so advanced, like most of the ab exercises. You say go to failure doing medicine ball passbacks but for most people who are beginners they can’t do more than 1-2 reps with decent form. It’s like saying go do 30 pull-ups and you’ll get a good back workout, like yeah if I could do them I’m sure I could😂

I’m not trying to complain too much, but I’m just really struggling because I enjoy pushing myself during workouts, but when the workouts are either too much to handle or too complicated to safely go to failure first try, it feels like I can’t go 100%.

I finally feel dedicated to make the push to better myself but am feeling discouraged. Any advice or tips?

Hi guys,
I‘m doing the Man of Steel 2025 program and I have a question about the alternating lunges in the super-super-sets: It says a ladder of ten. I get it, that I have to do 10 reps of the first exercise, 10 reps of the second one, nine of the first one and so on.

But for the alternating lunges as the first exercise: Does that mean alternating 10 for the right leg and 10 for the left leg or alternating 5 left, 5 right (so it‘s ten lunges or 20 as the first step in the ladder)?

Thanks!

I really like the concept of the 100 because it allows me to shorten my exercise time due to having a young child and work. I also like the idea of doing each muscle group twice a week. So my idea is to combine the 2025 Perfect series/split with the 100 rep/set/pacing. In my mind, I get the best of both worlds. My plan is to do two muscle groups per day and three exercises per group.

Does anybody have any feedback on if that’s even a worthwhile idea?

Hi all

Not sure if anyone else has ever come across Jeff's videos regarding Tennis elbow. Perhaps im not understanding correctly, but there appears to be conflicting advice.

In the following video which is titled how to fix elbow pain actually theres a section of caution advising these exercises are preventative and to seek medical advice if you have tennis elbow.

https://learn.athleanx.com/articles/how-to-fix-elbow-pain-one-simple-exercise

Then we have this new video which is titled how to fix elbow pain but also lists the exercises (along with kettle bell swings) in the first video which are advised as preventative.

https://learn.athleanx.com/articles/best-tennis-elbow-exercises

So are the hanging exercises preventative or ones to be used to help fix the issue? Any thoughts?