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Forum: Workout Programs

What workout is best for your goal?

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  1. Post your workout journals online so others can see what you are doing and follow your progress!

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  2. Discuss Olympic lifting and your personal programs.

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Could you help me improve my program.

Hi everyone. I've been training here and there for the last year with **** diet and lots of pauses. Currently doing great diet, with Chest/Tris, Legs, Back/Bics, Rest, Shoulders, Rest, Rest. I like it, but I was thinking of trying something new. I could use improvements, suggestions on workouts etc...

Ajris‎, 02-12-2018 08:57 PM
02-14-2018, 02:56 PM Go to last post
9 468

How long did it take for your chest to grow?

Check my progress pics on my profile and notice my chest. Barely even grew compared to the rest. My goal is to have the line in between my chest, from lower chest to upper chest (clavicles). How long did it take you skinny...

DanyPell‎, 04-20-2012 03:03 PM
02-14-2018, 01:44 PM Go to last post
13 41,640

What if I attach dumbbells to ends of barbell

To keep thing short im on SL 5x5 and my gym doesnt have 1.25 kg plates. Since I cant buy plates cause they dont ship to my ****ing country for some stupid reason and there are literally 0 shops for plates in my city, i thought of the bright idea of strapping 1 kg dumbbells to each side of the bar...

CalmCall‎, 02-14-2018 10:02 AM
02-14-2018, 11:00 AM Go to last post
4 247

5lb increases every workout?

Hi I am 16, 5 8, 145 pounds and pretty new to lifting. I was wondering because currently I bench mon,wed,fri a 5x5 routine. Everywhere I look online, they often say to increase your lift by 5lbs each workout. Right now my max is only 140, and on this system I would be doing 5x5 of that in less than...

Zuikaku‎, 02-12-2018 09:38 PM
02-14-2018, 09:45 AM Go to last post
5 547

Increasing Max Bench ?

Is it possible to increase max bench press to 100kg (220lb) by the end of the year? I’m not entirely sure what I can max at the moment (no spotter) however I can bench 70kg (154lb) for 5 reps. Also I’m 5’8” 75kg (165lb) if that’s important? Thanks in advance.

mertzism‎, 02-11-2018 05:03 PM
02-14-2018, 09:23 AM Go to last post
7 471

Sturggling need help!

I am 22 years old and I have been lifting for 3 years now since December 2014 and I started off only being able to bench the bar and i weighed around 145 pounds standing 5 foot 11. my current lifts are Bench 165 5 reps 3 sets and squat is 180 for 7 reps /3 sets and dead lift is at 275 for 5 reps...

strugglinghelp‎, 02-12-2018 11:01 AM
02-14-2018, 09:20 AM Go to last post
1 196

opinion? Where is tipping point where can't make newb gainz while cutting?

My current understanding after light research (I found this link especially useful - also see our discussion here or Google others): If you're on a net net net Calorie deficit (this includes the extra base metabolism from your muscles - even if you didn't do anything all day - the extra...

peterm28‎, 02-13-2018 05:31 PM
02-14-2018, 09:10 AM Go to last post
7 294

Exclamation questions about fierce 5

hi everyone I've chosen to do the fierce 5 Workout to gain strength and size ( since I'm pretty skinny 166cm and 60 kg) and i wanted to change the rdl to a normal deadlift but i can't understand why I have to change the front squat to a leg curl? ( it seems like a very poor substitute ) and i...

MaNdUde02‎, 02-12-2018 03:00 PM
02-14-2018, 09:06 AM Go to last post
5 293

Help with basic workout program

Havent been in the gym in about 5-6 years. still have some mass and hope the muscle memory is working. What i have to work with: Tread climber modular dumbell set that does 5lbs to 52.5 lbs a table i use as a bench :) what can i do to get a basic foundation?

armyr0b‎, 02-13-2018 08:28 PM
02-14-2018, 07:57 AM Go to last post
2 182

Want to drop OHP, consequences?

So I've been OHP'ing for about 12 weeks and raised it from 95-140 anyways its starting to slow down/plateu whatever thats obvious but I kind of want to give it a break, Will my bench go down if I stop OHP since alot of the weight I've put on my bench was during the 12 weeks I OHP'ed So obviously...

cthunder0‎, 02-13-2018 12:48 PM
02-14-2018, 06:41 AM Go to last post
7 357

Uneven body type: Help!!

Hey guys! I'm pretty new to this forum, hopefully I can get your input. So I've always been a pretty tall (6'0), yet weak guy, specially hips up, with a really weird and uneven body type. I'm overweight (185 lbs) and the way I lose weight is flat out weird: my waist and chest get smaller and...

carlos1295‎, 02-13-2018 06:35 PM
02-14-2018, 06:30 AM Go to last post
3 302

Newbie needs advice

Hey Everyone! I recently bought a bench and barbell with 20kg weights. I'm really enjoyin myself and ive gotten more toned after lifting for about a month an a half. My workouts usually last for about 15-25 minutes and I was wondering if that was sufficient enough for maximum MUSCLE GROWTH. ...

LIONBOY9‎, 02-14-2018 01:20 AM
02-14-2018, 04:50 AM Go to last post
1 145

U/L PPL for intermediates.

Wanted opinions on the balance and volume of this split I'm about to run. Too much volume for natty? (L/U, rest, L/P/P, rest) (Lower Heavy) Squats 3 sets of 3-6 reps. Leg Press 3 sets of 10-12 reps. Seated Leg Curls 3 sets of 8-10 reps. Standing Calf Raises 4 sets of 6-8 reps. Abs x sets of...

shim94‎, 02-12-2018 08:47 PM
02-14-2018, 12:40 AM Go to last post
4 331

Need new U/L or changes to Fierce 5

Hi, I've been doing the intermediate fierce 5 U/L routine for awhile now and I'm interested in changing it up at this point. I still want to do an U/L but just something different or maybe tweak the fierce 5 one a bit. I looked around the net and saw some other U/L routines but they all seemed to...

zszoke‎, 02-11-2018 03:11 PM
02-13-2018, 09:08 PM Go to last post
15 579

Issues with written program - alternatives?

I recently joined a new gym and as part of that one of the trainers there wrote me a program for free. I needed a new one so I thought oh well I'll give it a shot. It's based on Wendler, so I'm doing a four day split with the primary goal of increasing strength. I've been going to the gym on and...

bdubss‎, 02-13-2018 04:39 PM
02-13-2018, 08:25 PM Go to last post
3 167

Chest development

Hi, I've been going to the gym and bulking for a few months now, and seeing good progress in terms of strength and an increase in my weight. But, ever since noticing, its been really frustrating me that from the front it looks like i have tits, yet from the side you can see at least some...

mlsben‎, 02-13-2018 02:49 PM
02-13-2018, 08:21 PM Go to last post
8 314

Is it bad?

Is it bad to go into the gym every other day without a plan on what to do? Example, I do Tuesday - Upper, Wednesday - Lower, Thursdays - Upper, Friday - Lower, Sunday - Upper. If each of these day, I go into the gym and just do different lifts 3 sets 10 reps for upper and for lower just use all...

GingerSkeleton‎, 02-13-2018 05:07 PM
02-13-2018, 07:58 PM Go to last post
2 155

Workout routine

Hi, beginner noob here is this a good upperbody workout routine? Bicep curls - 3 sets 10 reps 1 min rest Hammer curls - 3 sets 10 reps 1 min rest Dumbbell shoulder press - 3 sets 10 reps 1 min rest Dumbbell floor press - 3 sets 10 reps 1 min rest Dumbbell chest flyes - 3 sets 10 reps 1...

GingerSkeleton‎, 02-13-2018 05:48 PM
02-13-2018, 07:54 PM Go to last post
1 139

Thumbs up Do you know an alternative?

Hello! I'm new to this forum, but working out for several years. When i was 11 i played handball, hockey, tennis and such things. Then i started with running and cycling. And since 2009 i am lifting weights, but keep on running, cycling and similar sports. Recently i subscripte to...

Twerto‎, 02-13-2018 04:29 PM
02-13-2018, 04:29 PM Go to last post
0 147

Mixing 5x5 and Splits

I have been doing a 5x5 routine with some isolation exercises mixed in for about 10 weeks. I have been considering working in a split workout as well and wanted some feedback, if anyone has experience with this. What I was thinking about was to do 5x5 one week (for strength) and split the next...

Patzello100‎, 02-13-2018 07:15 AM
02-13-2018, 03:48 PM Go to last post
9 297

Routine Help - Beginner

Hi All, I currently weigh: 140. I started at 115. It's been about a year. I'm new to this forum and need advice on my workout program. I read a few articles about being an ectomorph and recommending a Fullbody Workout Mon-Wed-Fri. I do mainly compound workouts w/ab workout at the end and...

dondaasian‎, 02-13-2018 03:30 PM
02-13-2018, 03:30 PM Go to last post
0 229

Question Neck, calf, abs, rotator cuff on rest days?

Hello everyone. I am doing a 3 times a week fullbody workout but there is no space for the following exercises... Can I do them on rest days? - Core (abs) -Direct neck training -Rotator cuff exercises -calf raises Thanks

66Nicolas99‎, 02-13-2018 02:27 PM
02-13-2018, 02:46 PM Go to last post
4 165

Too early to see results?

Ok, so a little backstory... When I was in HS, about 15 years ago, I was a runner. Lean, didn't stack too heavily on top, but was definitely toned. Fast forward to three years ago, overweight by about 20 pounds and hypertensive. Went vegan, minimal exercises, and dropped the 20 lbs and 20 points...

reavesce‎, 02-12-2018 04:32 PM
02-13-2018, 02:21 PM Go to last post
3 273

what program would you recommend based on these lifts?

Hello Everyone, It's been approximately 1 year since I started Fierce 5 (First ~3 months beginner program, then intermediate). I'm 180 cm and 77 kg and my lifts are: DB bench press 26 kg each 4x7 Squat 4x5 100 kg Deadlift 4x5 115 kg Overhead press 45 kg 4x5 As you can see, the numbers...

domasikas‎, 02-13-2018 03:25 AM
02-13-2018, 02:18 PM Go to last post
15 456

New Program

Hey there, I have been running Chest/Back Shoulders/Arms Legs 6-day a week scheme for quite some time now, i basically do this because i LOVE working out and want to work out as much as possible. The problem is my body doesnt recover enough and it cant keep up to this scheme (constant...

bicepapi‎, 02-13-2018 02:17 PM
02-13-2018, 02:17 PM Go to last post
0 112

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