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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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    4,100 62,532

Talking For those who say Oly lifts don't build muscle...

This is the back of my trainer, who competed in weight lifting. He never did a single pull up or row for his back, only cleans and snatches. I don't say it's better, or optimal, but it's not true that dinamic exercises don't build muscle.

Akos89‎, 08-06-2018 11:25 PM
08-07-2018, 07:54 AM Go to last post
11 278

Questions about my current routine

Since December I've been to several doctors and PT's, none of them found the problem with my shoulder, not even after 3 different scans. Last month I was referred to the PT of our national volleyball team (Belgium) because his specialty is shoulder injuries. He said that all my problems...

LawStudent1993‎, 08-06-2018 11:52 PM
08-07-2018, 07:03 AM Go to last post
4 127

Post Program for a Model/Actor Build

Hello, I have been going to the gym for around 5-6 months as of right now. I was never really a gym head in high school because I played for an MLS academy team which I devoted around 4-5 days of my week to training everyday. We did some gym work occasionally but rarely ever did we do any lifting....

Mitchr001‎, 08-06-2018 12:59 PM
08-07-2018, 06:37 AM Go to last post
7 244

Weight lifting into circuits

Hello just looking for a little advice as there is'nt much on the internet about it. Would it be considered doing too much if i did 45-50 mins weight lifing 8-12 reps straight into 10-15 minute curcuits after. Circuit doing every exercise i just performed on my chest or whatever day it is at 15 rep...

MassiveForehead‎, 08-07-2018 04:19 AM
08-07-2018, 06:26 AM Go to last post
6 113

Combining low rep exercises with high intensity interval training

I go to the gym 4 times a week. On Monday and Tuesday, I do low reps from 3-5 to 6-10, on Thursday and Friday I do higher rep exercises 8-12 to 12-15. I do some HIIT for 10-20 everyday when I go to the gym. I do things like burpees, squat jumps, push-ups, plank walk-up and similar things. I...

BorutF‎, 08-07-2018 03:58 AM
08-07-2018, 05:55 AM Go to last post
6 119

Have too much time and dont know if im overtraining

Hello guys. I have summer holidays and have no hobbys. So i started thinking about going more to the gym instead of my casual 4 times a week. I was thinking of a everyday workout. it should look something like this: Chest / triceps Shoulders / forearms Chest / triceps Biceps / back Chest /...

ihopeigetbig‎, 07-28-2018 12:03 PM
2 Pages
1 2
08-07-2018, 03:30 AM Go to last post
45 1,080

Unhappy Semi beginner workout program

Hello boys, Can some beautiful soul paste a link or even a full program here that focus on both strength and hypertrophy for a semi beginner, that worked for YOU. Planning on 8 months of trying to add some quality mass, any tips is appreciated. Been lifting off and on for some time, always...

LetsGetBuffAsap‎, 08-06-2018 02:31 PM
08-07-2018, 03:01 AM Go to last post
4 165

Barstarzz BTX vs BarBrothers "The System"

Which one has better and faster results?

Shabelle1990‎, 08-06-2018 03:02 PM
08-07-2018, 03:00 AM Go to last post
2 126

Tried a new workout program : was too easy!

Dear Fitfam! I tried a new program today: muscleandfitness.com/training/workout-routines/4-week-workout-plan-lose-weight-week-1 Day 1, I was not sore and feel I need to bump up the intensity. I have been semi-on and out of the gym and in okay shape--any suggestions? Goals: 19-20% BFP

aries4191‎, 08-06-2018 05:39 PM
08-06-2018, 11:46 PM Go to last post
4 227

Can you please critique my P/P/L routine?

So, I've been doing a beginner powerbuilding program from the stickies that is 3x a week, but now school is almost here and P/P/L is perfect since the workouts are shorter a ( I have 40 min every day to workout in school) My main goal is strength, but I also want to build some mass, aka...

Reznovan‎, 08-04-2018 06:47 PM
08-06-2018, 10:06 PM Go to last post
12 470

What should I do to gain weight as a teenager? (I am not very strong)

I am 15 years old, and I am going to become a sophomore in high school. I am 5'10", 107 lbs. I have a BMI of 15.4. I have never lifted before. I play basketball, but the school doesn't have a preseason lifting program. I got a gym membership and decided to try out barbell exercises. I followed...

notly1988‎, 08-06-2018 09:06 PM
08-06-2018, 09:44 PM Go to last post
3 107

Is this full body routine ok or too much ?

Bench Press 3*10 Incline Bench Press 2*10 Wide-grip Lat Pulldown 3*10 Seated Cable Row 3*10 Dumbell Shoulder Press 3*10

Aziix‎, 08-06-2018 03:28 PM
08-06-2018, 07:41 PM Go to last post
4 176

Are my lifts high enough to start Canditos Linear Strength/Hypertrophy workout?

I'm 17 and I've been lifting not very smartly for about 7 months BW:63kg/139lbs My lifts are : Bench press: 65kg/143lbs x 1 Squat: 90kg/200lbs x 3 Deadlift: 130kg/286lbs x 1 I'm strong compared to the people I know around my age but...

Dave133‎, 08-06-2018 04:30 PM
08-06-2018, 06:13 PM Go to last post
2 177

Jim Stoppani’s 6 week, shortcut to shred NUTRITION PLAN!

Hello, I just found out about that program and I think it looks good! The only worry I have is that I won’t be able to follow the nutrition plan. I am planning on going to the gym in the mornings and I work all day, kind of hard to eat so many meals and snacks. I was wondering if anyone knows a...

RobinB25‎, 08-06-2018 03:51 PM
08-06-2018, 03:51 PM Go to last post
0 94

Is it ok to do a 5-day ppl with one leg day per week ?

for example: Day1:Push Day2:Pull Day3:Leg Day4:Rest Day5:Push Day6:Pull Day7:Rest and repeat that every week with one leg day each week ?

Aziix‎, 08-06-2018 05:25 AM
08-06-2018, 02:53 PM Go to last post
5 220

Anybody who lift with a Full Body Programm ?

Is anyone here who are doing FB while they squat 140kg and bench press 110 and military press 80 ? When Im looking for FB it seems there are lots of people out there who are bulking with this of course in the beginning its good but **** of beginners im looking for advanced lifters who are doing...

Polaczo‎, 08-02-2018 09:57 AM
2 Pages
1 2
08-06-2018, 11:32 AM Go to last post
56 1,532

When to advance to an intermediate program?

I weigh 145 lbs at 5'4" and 29 years. My current lifts are: squat - 240 bench - 175 with narrow grip; 155 (or more) with wider grip (I've been training with a narrow grip this whole time, so tris probably over-trained and pecs under-trained) row - 135 IDK?! bad form on Pendlays; 190 on the...

Pur3p3r50n‎, 08-05-2018 04:48 PM
08-06-2018, 11:26 AM Go to last post
4 244

Getting stronger/fitter

Hey B.B. people! I’ve been on the site but just now started going on the forums. I was wondering if I could get tips from you guys. I’m trying to lose the fat, and get stronger but not necessarily bigger. If I could be a solid 150, I’ll be damn happy. I’m currently at 173, standing at 5’7. I...

barakz21‎, 08-05-2018 08:00 PM
08-06-2018, 09:28 AM Go to last post
2 217

Noob that just started SL5x5, is this a good base for eventual aesthetics?

I'm pretty new to working out and came across SL5x5. I guess most noobs come across it at some point due to its internet popularity. I finally started getting serious about changing my body. I've been a skinny twiggy nerd all my life. I'm 25 now, I've never weighed over 103lbs. (Yeah...) and I have...

rspkers‎, 08-05-2018 06:08 PM
08-06-2018, 08:01 AM Go to last post
2 333

Can I train my shoulders with biceps and triceps?

Is it okay to train them all together in same day? because I only can train 4 days a week and I have legs/chest/back in different days

Massi111‎, 08-05-2018 02:11 PM
08-06-2018, 07:44 AM Go to last post
5 172

Lower belly pooch/ generic advice

Sorry this well be very long I've never posted on this before and I don't know how to work it but I will explain my situation and I appreciate any advice I can get. I am a 16 yr old male. Height 6'0- 6'1 weighing around 170lbs. I bench around 175 max and squat around 250 max. I am fairly...

Johnt27‎, 08-05-2018 05:44 PM
08-06-2018, 07:21 AM Go to last post
1 216

PHUL progression?

I have been following the slightly modified version of Phul that I found on here that TheViking1992 posted. I have been following it for 4 months now with one full week off for vacation. I'm confused about how I'm supposed to progress. Should I be able to either add weight or get more reps on every...

amandap1222‎, 08-06-2018 06:07 AM
08-06-2018, 06:07 AM Go to last post
0 129

Anyone able to grow large forearms?

I'm wondering if anyone out there with puny forearms was able to grow them much? And if so what worked? I have genetically small forearms and it seems like they have hardly grown since I started lifting lol. I've never done direct firearm work but I can pull 500 no straps and do plenty lifts...

TRIceratops177‎, 08-04-2018 08:04 PM
08-06-2018, 05:55 AM Go to last post
14 432

squat plateau. help!

hey guys. so basically my squat has been stuck at about 320-330 for the past 6 months. while my other lifts have shot up. dead went from 405-495 and bench 185-265 both in the last 6 months. my program is a LPP with my main lifts on 531 and a deload every 3-6 weeks depending on feel. im not...

TRIceratops177‎, 08-05-2018 07:24 PM
08-06-2018, 12:03 AM Go to last post
1 260

What kind of routine would be best for my goals?

Hey guys recently started my bulk and I need to switch up my routine. Been doing PPL and made good progress but seems my arms/shoulders aren't growing very much, my back/chest/legs are all bigger in proportion. Or maybe everything is just small lol, I need an objective view from you guys on where...

FrostyNZ‎, 08-05-2018 02:34 PM
08-05-2018, 05:10 PM Go to last post
1 177

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