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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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How to activate back and lats?

Ive been working out for about a year now and ive been able to get a good connection with every muscle but I rarely ever get a good workout with back and lats. Is there any tips I could use. I'll take specific tips like certain forms with a workout or just general stuff. Or is it just something...

eman101z‎, 02-06-2019 05:21 PM
02-06-2019, 06:38 PM Go to last post
7 257

Fierce 5 - Failed bench set

Hey y’all, Need some advice. So this is my 3rd week into fierce 5 (previously doing bro splits lol). Unfortunately, my bench stalled today and I believe i progressed way too fast. I started 3 weeks ago at around 150-160 and today went for 3 sets of 5 for 180 and could only get 1 set of 3 reps. I...

SushiGodd‎, 02-06-2019 10:32 AM
02-06-2019, 12:20 PM Go to last post
5 206

jim stoppani's short cut to shred - acid reflux

Anyone out there who has done Jim Stoppani's short cut to shred? I'm on week 3 but I've been having some serious acid reflux. I have been drinking lots of water. The only thing I've modified of the supplement list is reducing from 200 to 100 for caffeine. I'm curious if one of the supplements...

pattisapu‎, 02-06-2019 09:29 AM
02-06-2019, 11:44 AM Go to last post
3 187

Tweaking 5x5 stronglifts?

Hi, I've been lifting for 2 months now I'm 21yo male 1,65cm/65kg . I find it hard to do 5x5 squats it tires my a lot and I have to lift with bad form to do them a week ago I tweaked the program a bit doing 3x5 Squats and bench press and now I can squat my body weight and bench half my body...

CrestfallenGuy‎, 02-06-2019 06:46 AM
02-06-2019, 11:34 AM Go to last post
12 294

Haven’t hit 2/3/4 plate mark yet.

So I’ve been running SL 5x5 during my bulk for the last 3 months and I really want to switch to a 6 day P/P/L program but haven’t hit the “2/3/4” mark yet. Currently my lifts are Bench: 170 Squat: 250 Dead: 315 (for 5 easy reps) Is this enough strength to run a P/P/L program?

themanth3myth‎, 02-06-2019 07:36 AM
02-06-2019, 11:17 AM Go to last post
6 327

Is starting strength right for me??

Hello, I’ve been lifting about a year and a half now. I started on starting strength but due to working long night shifts and not having the time to eat enough I stalled at quite low numbers. I ran starting strength for about 7 months and then have been doing PHUL since. I’m a skinny guy...

JazzyJon‎, 02-05-2019 04:18 PM
02-06-2019, 10:43 AM Go to last post
10 297

Should I be doing more weight and less sets to build muscle?

Build - 5"6 Weight 58kg <----- Age - 22 Goal want to build muscle (aesthetics) Workout routine - (first number rep / second number weight in kg) Arms (twice a week) Dumbbell (per arm) - 8/10 8/10 5/10

moretocompose‎, 02-06-2019 08:47 AM
02-06-2019, 10:25 AM Go to last post
2 240

How can I combine my Sportive Training with Weights

I have been lucky enough to get my place on the Prudential Ride 100 Bike Ride on 3rd August. As part of my riding plan for the year I have 3 other events in the build up, all around the 60-70 mile mark. For 2 months or so now I've been doing weight training, with small amounts of cardio, and a...

TheRedCardinal‎, 02-06-2019 07:55 AM
02-06-2019, 07:55 AM Go to last post
0 175

I need help

Hey. I dont know where to start and where to finish. I would appreciate some advice... I Will try not to Tell you my life story... When i was 14 i was fat AS Hell... I started working out.. Bro Splits made some little gains In 6 Months but lost alot of what.. Then i stopped working out.. Then i got...

Advice1998‎, 02-05-2019 06:40 AM
02-06-2019, 07:26 AM Go to last post
5 265

Some (kind of newbie) advice needed

Hey guys new here, sorry if these type of threads annoy you, i am aware most of you get tired of this but I tried finding but couldnt find a decent answer that covers what I am trying to ask here Ive been training for a while but the last 2 months ive focussed it more I am looking to lose fat....

BingingBeast‎, 02-05-2019 11:16 AM
02-06-2019, 06:58 AM Go to last post
5 221

Critique My Program

Please leave any feedback of how I can improve the program. 5 days on 2 days off. Thanks

santoss99‎, 02-06-2019 06:25 AM
02-06-2019, 06:46 AM Go to last post
2 122

Arrow Best workout routine for natty bb

Hello, So most of these recommended workouts are like 3 compound movements 5x5, but I want to look for a good workout routine that's a bit more body building oriented (more isolation exercises, more volume ect...) but that's effective for natural lifters. Any program that you can recommend in...

OnePoundFish00‎, 02-05-2019 05:40 AM
02-06-2019, 05:31 AM Go to last post
5 320

Good 4day split?

Ive been using the same 4day split for a couple months now. Each muscle group is only being trained once per week and I heard thats not a good thing because I could be “losing out on potential gains” ? My split: Monday: Back and Biceps, Core Tuesday: Shoulders (traps included), Core Wednesday:...

AlexV203‎, 02-05-2019 01:07 PM
02-06-2019, 04:59 AM Go to last post
7 310


Hi All, Just a quick one - been seeing good progression is everything but shoulders. My Military press has pretty much stalled on 50kg (3x8reps), and if anything my shoulder press seems to be becoming more difficult (i was initial doing 3x8 30kg, but this has dropped to more like a sloppy 3x6)....

rickheyes0‎, 02-06-2019 03:28 AM
02-06-2019, 03:42 AM Go to last post
2 157

Routine Help/Suggestions

Hi All, First post here so bare with me. I'm an avid reader here on the bodybuilding forums but decided to finally cave in and get some input. I've recently began a new routine for my upper body that i have been doing MWF. On Tuesday and Thursday i will usually do the leg routine from Cicadas...

mikebarb26‎, 02-05-2019 05:58 PM
02-06-2019, 03:13 AM Go to last post
1 225

Fierce 5 without training Legs?

Will it be effective in terms of size / strength gains for upper body? I don't really care about training legs as I am satisfied with their size dont' want them to get bigger. Can I just do the fierce 5 program (Full body novice program) without squats or front squat and still get good gains.

OnePoundFish00‎, 02-05-2019 07:22 AM
02-06-2019, 02:53 AM Go to last post
28 637

male with a big bottom and small chest need help correcting

M/6'0/170 my side age says 49 but i'm in my 20s i have a problem with a few twists and turns. not long ago i had pretty good proportions, not ideal but better than now. but at the time i thought my legs were small and flabby and i wanted to tighten them up around the glutes and i also thought i...

marioandluigi‎, 02-05-2019 08:06 PM
02-06-2019, 01:53 AM Go to last post
1 187

Imbalance between inner and outer head of the bicep on one arm!

Sorry if I have some grammar mistakes while typing, English is not my main language. I have been going to the gym for about 10 months now. When I was at 5 months I have started to notice some imbalance between my inner(short) and outer(long) head on my right bicep. Until now I have been trying to...

Sttrax‎, 02-05-2019 08:44 PM
02-05-2019, 10:34 PM Go to last post
1 138

Question Is this a good program?

Hello everyone, I'm looking to get back into working out and I made my own program. I work 12 hour days so I'm trying to keep each workout relatively short. I'm also trying to hit most of my muscles in the process. Any input or recommendations would be greatly appreciated. Here is my plan : ...

Mitch937‎, 02-05-2019 06:18 PM
02-05-2019, 07:54 PM Go to last post
6 255

Fierce 5 Program - Few Questions

Hi y'all, Gotta question about the Fierce 5 Program. I am two weeks in and it is going super well and its quite a solid program (big ups to originator!). I have a question I hope y'all could answer: Do I NEED to substitute the exercises to switch things up weekly, or can I stick with the...

SushiGodd‎, 02-05-2019 04:08 PM
02-05-2019, 05:22 PM Go to last post
2 173

5/3/1 fsl with bodybuilding template ?

I was just wondering if it would be fine to throw in the bodybuilding template after your fsl sets? For example today I do a total of 50+ squats plus another 40 total leg extensions is that too much quad work? I know Wendler says to follow it exactly but I’m also wanting to build size so I do that...

bojanglez34‎, 02-05-2019 02:57 PM
02-05-2019, 03:44 PM Go to last post
1 179

Question In StrongLifts 5 x 5 can I swap squats for weighted chin ups

I know how stupid that sounds but i have twig legs and they will never ever grow. I also currently have a home gym and I’m very busy with school and don’t have enough room for a squat rack so as you can imagine it’s very difficult to do them I have to lift the bar above my head and put it on my...

XxhaighyXx‎, 02-05-2019 01:39 PM
02-05-2019, 03:17 PM Go to last post
4 234

Intermediate lower body lifts, novice upper body lifts -- What program to choose?

I started lifting in July 2017 at a body weight of 117lbs, height 5ft 6. I'm currently 144.4 lbs. Progress pics below. Here are my lifts: Deadlift: 135kg 5 reps Squat: 105kg 5 reps Bench: 65kg 5 reps According to, my deadlift and squat are comfortably in the...

ajp102030‎, 02-05-2019 11:48 AM
02-05-2019, 03:15 PM Go to last post
3 244

Common mistakes with programming and training

Thought I'd put up the most common issues I see with novice/inter lifters and their training/programming: 1) Doing too much- you don't need to train every day with 20 different movements. You need to recover and grow more. 2) Program hopping- stick to a proven program, results come with...

BDStraining‎, 02-01-2019 05:31 AM
4 Pages
1 2 3 4
02-05-2019, 01:56 PM Go to last post
106 3,081

Best powerlifting program for natural lifter

I know I know, pick one you’ll be able to stick to and do it. Not what I’m looking for here. I have a tendency to overthink everything. Looking for a program that’s 3-5 days M-F I’ve debated Cube Kingpin, N_Suns from reddit, 5/3/1, and even the Texas Method. I just don’t feel any of them are...

Reaper3751‎, 02-04-2019 08:51 PM
02-05-2019, 09:08 AM Go to last post
5 261

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