Forum: Workout Programs

So I have been "lifting" for a couple years, but I'm finding myself at the point where in all honesty I'm not too happy with my routine. I'll be honest sometimes I find myself wondering even what I'm doing, and am finding my progress to be minimal. Basically I'm looking for a change that will give...

First and foremost, I'm a fulltime firefighter, I do a 24 hour shift and then have 48 hours off- that's a big impact on what I'm going to write. I'm essentially doing a difficult thing (so I've heard/read)- I'm trying to burn fat and build muscle at the same time. I'm trying to find a good mix...

Just a couple of things I'd like to get clear in my head. I've managed to put on roughly 5kg in the past 3-4 months, however I have started to struggle to see anymore gains. This is because I was stupid, and have only been doing isolations exercises (with the exception of the odd squats and bench...

So I've been working out for a while now and have noticed that I have relative good muscle size I was just wondering if I were to do 3 sets of say 12, 10 and 8 reps would that bulk me up or chisel me? I have been doing this kind of lifting on 4 sets and the last one with 6 reps. The reason I'm...

hey so i need to get my push ups and sit ups up. what can i do to quickly get them both higher? currently i max them both out 3 times a day. also what should i eat meat wise? like turkey and chicken only? thanks for advice. - A Noob

Hey y'all I'm new to this site, so I'm not really sure where to post this question. I'm a 5ft10 21 year old college student and this past semester I've dropped from 240 to 205lbs through about 3 hours of working out every day along with a really strict and healthy diet. I'm hoping to...

hey guys can anyone help me to put a program that focuses on building muscles and strengths legs, shoulders, and back.

This is as intense as it gets..This is for those that want to throw around 90's like pens WEEK 1 Monday: CHEST/TRICEPS/SHOULDERS/TRAPS/FOREARMS/BIKE/ABS Tuesday: BACK/BICEPS/TRAPS/ FOREARMS/BIKE/ABS Wednesday: SHOULDERS/LEGS/TRAPS/FOREARMS /BIKE/ABS Thursday: CHEST/TRICEPS/TRAPS/ FOREARMS...

The workout I got off bb.com for back and biceps day is: Pull-ups: 3x6-8 Deadlift: 4x6-8 Bent over rows: 3x6-8 Lawn mowers: 2x6-8 Barbell curls: 3x6-8 Incline dumbbell curls: 3x6-8 I was wondering if I could substitute lat pulls for any of those lifts (preferably bent over rows). I enjoy...

Hey guys, good to be posting on here again. In the last couple months I finally started getting back into shape. Brought myself from 187 to 160 simply with cleaning up my diet some (removal of calorie drinks mostly, but also cut back on meal portions, was overeating) and gained a decent amount of...

Hi! I've tried all kinds of splits but recently I've been doing full-body workouts. I feel like I want to split up a bit to get in some more volume without having to spend 2+ hours at the gym doing a full-body and therefore upper/lower. Anyways, here's what I've come up with: Upper (Tuesday)...

I am currently cutting down my bodyfat,as I want to lean out, show some abs, and look as muscular as possible given the two month time frame. I have a few questions regarding my current workout I was hoping you could help clarify for me... 1a.) It seems that there's a general consensus that says...

I got this idea from Jim Wendler's web site, in which he recommended power cleans and said that they could be programmed like the main lifts before squats or deads (jimwendler dot com/2011/09/power-cleans-and-531/). For example, Day 1: Power cleans 3x5, Squat 3x5 Day 2: Bench 3x5 Day 3:...

I'm 20 years old, been lifting for about 5 years now. I love moving weight but I'm getting to the point where I'm gaining more muscle mass than I'd like and it's affecting my performance as a runner. As a 6'1" 190 pound male who gains muscle pretty easily, what's the best way to stop gaining muscle...

I'm trying to develop a new workout for myself. my main goals are as follows; 1) weight loss. I am cutting cals, no alcohol, no fast food, no sodas including diet. increased water and lean protein intake. 2) rebuild muscle with an emphasis on arms, traps and neck because they are the ones who...

Hey guys. I am new to the all these bodybuilding stuff but I was a teen athlete (swimmer) 2 years back, but then I kinda quit because I was bored of working my *ss off everyday in the pool for long hours. My body was athletic but I never had visible abs, or huge biceps. I do not aim for very high...

Monday: Concentration Curl: 5 sets 12,10,8,6,4 Dumbbell Curl: 4 sets 8,7,6,5 Push-up: 3 sets 15 reps Plank: 45 sec Tuesday:

alright so im currently doing babylovers ss with some added accessories...heres my issue. for some reason I cant get any of my lifts to go up? I keep stalling my bench at 180, front squats at 150, bb rows at 135, deadlifts at 275, atg squats at 195, over head press 100, seated military press...

hey guys just gonna run through my last back session i did rep range and weight :) Pullups x3 18,12, failure ,hanging on the bar in between sets to stretch lats out and get the blood pumping! Barbell row x3 12-143lbs 8-154 7-183 Straight arm pulldown x3 15 55lbs 12 66lbs 10 71lbs Meadows Row...

If you're not aware, Vitaly is a YouTube prankster.. He made.. wZGenX_Vwk0 Just watching the Drake video - HYFR and he's in it quite a bit! Fairplay, was not aware.. 0KCWqnldEag

Hi there, Basically for a reallllly long time I've been working out at home. Currently I do the following: 2 days per week: 3x28: Dumbbell curls, 3x38: Shoulder press: Using dumbbells,