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Forum: Workout Programs

What workout is best for your goal?

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Program for a new guy joining a gym.

Recently joined anytime fitness. I am 6' and pushing 245, 46YO. Wanting to lean down and, at some point, put some muscle on. Can anyone rec a good program on here or otherwise for someone new? Thanks in advance,

jeg1972‎, 03-05-2019 01:31 PM
03-05-2019, 01:48 PM Go to last post
1 133

Thumbs up Start bodybuilding

I want to take up bodybuilding. I don't know we're to start. I've read loads online but every site seems to contradict another site so I don't know what to belive. I was hoping somebody in here could maybe give me bit of advice to help me get started. I appreciate what ever help is offered ...

TomPro19‎, 03-05-2019 12:19 PM
03-05-2019, 12:41 PM Go to last post
2 127

Widen my shoulders

Hi, i got a very complicated body to work with. I am 22, 178cm for 70kg, ok i don't have anything to say about my height and my weight my problem is my proportions, i have very short limbs. I mean all my limbs are short, my arm, my legs, especially my legs after some research i found that i have...

askingThings‎, 02-14-2019 04:09 AM
03-05-2019, 12:11 PM Go to last post
18 672

Push/pull+legs workout plan, comments?

(I’m not actually 49 my thing just says cause it’s in my username) Day 1 Chest, shoulders, triceps (Mon, Wed, Fri) Bench 5/5 Incline 3/6 Flys 2/8 Shoulder press 4/8 Lateral raises 3/12 Skull crushers 4/8 Front raises 3/12

ricecakes49‎, 03-04-2019 05:30 PM
03-05-2019, 10:33 AM Go to last post
4 234

If people want a rounded chest, why don't they only do flat bench press?

Many people want a rounded chest. That seems to be what aesthetically is the most popular. But if that's the case, then why do people do incline and decline bench press at all? I mean, think about it. If you want a ROUNDED chest, then, by definition of what being ROUND is, the MIDDLE of...

denzelwash‎, 03-04-2019 05:41 PM
03-05-2019, 09:19 AM Go to last post
11 446

Is this a decent full body program for a beginner?

Any advice would be appreciated **Workout A** Back Squat 3x5 Bench 3x8

dannyboy1st‎, 03-05-2019 06:53 AM
03-05-2019, 08:41 AM Go to last post
3 183

Upper and lower plan?

I’ve been on SS for around 10months and looking for a new routine as I keep stalling on Starting Strenghts. I’m looking into a Upper and lower routine, it’s a home gym but I’ve got a barbell and dumbbells and a squat rack with bench. Was looking a fierce 5 UL but it has leg curls and leg...

electricsheep84‎, 03-04-2019 03:31 AM
03-05-2019, 07:15 AM Go to last post
4 266

Cool Powerbuilding

Powerbuilding Hi I have been training for hypertrophy for 4 months now and just startded doing sl 5x5. So i know kinda how to lift. My plan is to work my pr (DL, OHP, nech and squat). After 3 months my plan is to jump to 531 bbb. Does this look like a solid plan? or is it a better option than...

Heims‎, 03-05-2019 05:53 AM
03-05-2019, 06:01 AM Go to last post
1 133

Question 5 day training program?

Hi guys, I’m 17 and been lifting fairly consistently for about 4 months. I want to increase my muscle mass. Would you say training each body part once a week is enough, so a 5 day bro split or should I go for training each body part twice a week, upper/lower split? Cheers.

barnold12‎, 03-04-2019 04:00 PM
03-05-2019, 05:30 AM Go to last post
7 301

Is this ok chest routune?

My chest routune atm is. Db bench press 35kg 5x5 incline db 30kg 4x8. Flys 22kg 4x8. Dip machine 4x8 is this good to get good chest or should iadd something?

Taatz‎, 03-04-2019 10:53 PM
03-05-2019, 12:05 AM Go to last post
1 215

Programming workload.

If volume is the main driver of hypertrophy and workload is the amount of work you can do and recover from, does anyone intentionally try to increase their workload through programming? or do you just let it happen naturally or perhaps screw it and stick to a minimalist approach? Thoughts? ...

Nubgains‎, 03-04-2019 01:36 AM
03-04-2019, 11:32 PM Go to last post
3 265

No gains in a week

I started gym last weekend and measured my arms. I measured my arm again today and there was no difference whatsoever. What I want to know is whether my workout is any okay. I am starting off and want to focus on my arms first so what I have been doing is biceps curl and triceps rope pulldown 3...

Koenigsklinge‎, 03-03-2019 01:41 AM
03-04-2019, 07:51 PM Go to last post
9 482

strength/aesthetic result for someone doing 3 rep sets for lower body compounds?

Hi, just wandering if anyone could really tell me what the result of doing 3 rep sets would be in the long term for the deadlift and the squat, compared to doing higher reps per set? i understand this is more a 'strength' rep range, but would this make very noticeable changes in leg physique over...

mikeleebcfc1‎, 03-03-2019 03:11 PM
03-04-2019, 03:17 PM Go to last post
3 275

Skinny guy - Muscle Growth Extremely Slow

Hi, I've been training for a couple years and my growth has been extremely slow. I have made strength gains but nothing massive and I am still skinny. I started with a 5x5 programme initially and progressed from there I'm 34, 5'8, 148lbs currently cutting - scales say 21% bf - aiming to...

bloxonfire‎, 01-25-2019 01:52 PM
03-04-2019, 03:06 PM Go to last post
24 1,010

New lifter- Is my program ok?

Been training for 3 months with a program I found online. My goal is to gain muscle, and I'm a skinny 25 y/o. Have been doing some research which makes me think I might be on the wrong track. Maybe changing to a push/pull compound based program would be better? Monday (Shoulders/Lats/Abs):...

tomsmith132‎, 03-01-2019 11:46 AM
03-04-2019, 12:58 PM Go to last post
10 444

Programme for building muscle rather than strength.

Hi, I have just started F5 but what I have been reading is it’s more for strength. I am going on a 6 month bulk and want to stick to a programme. Is there a better programme geared towards more muscle size as opposed to strength or should I stay doing the f5? I used to workout lots a very...

daaz324‎, 03-04-2019 09:00 AM
03-04-2019, 10:57 AM Go to last post
6 264

PPL advice?

Hi, so i`ve been training for around 4-5 yrs now, but i never tried and never read anywhere about doing 6 day push pull legs with 1 day rest between each workout. Simply it means that i have 2 different exercise artileries and for example if i squat on day 1 it will take around 13 days until i...

mightyAgris‎, 03-04-2019 06:26 AM
03-04-2019, 10:57 AM Go to last post
8 240

Out of gym for few months critique ny new routine

Ive had an on and off relationship with the gym for 8 years. Have had a break for about 4 months again, and want to try and get back to the routine, ive moved around a lot! I've created a ppl workout from what has worked in the past for me Im aiming to go 5x a week ideally 6 days but will...

marinecore‎, 03-04-2019 10:37 AM
03-04-2019, 10:49 AM Go to last post
1 112

Smile help a beginner

workout days: Mon Wed Fri Volume Squat, bench, Deadlift Squat, military, power clean Squat, bench, Deadlift 3sx12r No weight No weight No weight 4sx12r 5sx12r 6sx12r 3sx12r Add 5 kg Add 5 kg Add 5 kg 4sx12r 5sx12r 6sx12r

mizano‎, 03-04-2019 10:03 AM
03-04-2019, 10:03 AM Go to last post
0 81

Exclamation Deadlifts and squats on same day?

I recently hurt my shoulder, so I want to avoid all upper body work for a bit (I could probably do back exercises, but I don’t want to become disproportional). So, for the time being, I’m only going to be doing lower body workouts. Jeff Cavaliere from athlean-X has a leg workout I’m going to...

PritzMaster‎, 03-03-2019 04:31 PM
03-04-2019, 08:46 AM Go to last post
6 275

Where do I start bodybuilding

I have no idea where to start what routine to follow, all the bodybuilding programs seem like they are designed for pros not beginners I don’t know what sets reps weights to use or excercises I have no idea where to start

Jonybravo19‎, 03-03-2019 01:33 AM
03-04-2019, 08:44 AM Go to last post
4 298

How often should you change your workout routine.

How often should you change your workout routine? I have been on the same workout for over 3 months and it is still working. I am growing, still motivated. When should you change?

Ziggy CS‎, 12-17-2007 09:05 PM
03-04-2019, 08:43 AM Go to last post
20 61,942

Dividing my Shoulder workout over three days

I want to focus on my shoulders so I had this idea of dividing my shoulder workout over three different days. On day 1, I workout my chest(fly)+ rear delts. On day 2, I workout my legs(excluding calves) On day 3, I move back to chest(push) + side delts + calves and so on. On all days I end...

ishabh‎, 03-04-2019 08:05 AM
03-04-2019, 08:42 AM Go to last post
1 152

Man yoga

The only other thing (besides team sports) besides strength training was running but I became 140 at 6’2. I cut that out years ago but I’m 200 now and need something else to what I call compliment the lifting. I tried yoga once, is this good? Why is this so bring etc?I hear it’s good for a lot of...

AlainKane‎, 03-01-2019 05:39 PM
03-04-2019, 07:45 AM Go to last post
8 310

Back issues and deadlifting

Hello All- am looking for some advice. I have had issues with my lower back previously, to be more specific I've sufferred from back spasms on three separate occassions. On each occassion, I've experienced sharp pain while bending down to lift a heavy object. I probably was rounding my back while...

Glasgow1985‎, 03-03-2019 07:14 AM
03-04-2019, 07:41 AM Go to last post
4 266

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