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Forum: Workout Programs

What workout is best for your goal?

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Thoughts on Fierce 5?

I've been training for 2 mouths but today i decided to change it because all the people from this forum said that that routine is awful and I made gains because I was consistent and obviously a newbie. Today I'm going to try Fierce 5 The Novice Full Body Program, if you have any tips you can...

George213‎, 05-06-2018 02:11 AM
05-07-2018, 05:50 PM Go to last post
6 344

I feel like my program sucks :(

I’m atm following jason blaha’s icf 5x5 program as I heard about it all over the internet, but after the workouts I feel like I didn’t worked out as much as I could. I was following an intermediate ppl routine before (as novice, stupid thing to do ikr) but I felt like it worked. What do you...

s1merr‎, 05-07-2018 01:29 PM
05-07-2018, 05:28 PM Go to last post
3 203

Am I overtraining?

So I have read countless posts about this topic and I already know that overtraining only happens after a prolonged period. I put together a shredding workout plan (6-week plan) and have been sticking to it for the past 2 weeks. This is pretty much the summary: Monday Morning = Chest (6...

NikBhogal‎, 05-07-2018 04:29 AM
05-07-2018, 04:41 PM Go to last post
5 342

Question Best for 4 day routine?

Guys, which one is better? Would you change anything or have any workout suggestions? Thanks!

Pophigh‎, 05-06-2018 02:09 PM
05-07-2018, 03:33 PM Go to last post
2 272

Arnold’s Blue Print to Mass

I recently started following the Arnold Blue Print to Mass and it’s level expert. Which I am not. It’s a simple plan that I can follow with my limited equipment so that’s why I picked it. How can I drop set reps to do this program for beginners? I was thinking cutting it in half. Instead of...

Bigjohn1795‎, 05-06-2018 01:50 PM
05-07-2018, 01:32 PM Go to last post
5 314

Should you worry about size as long as your lifts are progressing consistently?

My question basically is: for example, if you go from lifting 10 kg to 20 kg on whatever exercise over whatever period, does the amount of size you gain going from 10 kg to 20 kg change based on different factors (how much you eat, etc), or will you always gain the same size going from 10 kg to...

LFCKero‎, 05-07-2018 01:30 AM
05-07-2018, 12:50 PM Go to last post
4 477

Is my workout routine even remotely good?

I recently made this workout I'm using: Monday Barbell Incline Bench Press 3x5reps Incline Dumbbell Press 3x8reps Dumbbell Flyes 3x8reps EZ-Bar Skullcrusher 3x8reps Tricep Dumbbell Kickback 3x8reps Triceps Pushdown 3x8reps Cable Rope Rear-Delt Rows 3x8reps

Bizzardo‎, 04-27-2018 07:12 PM
2 Pages
1 2
05-07-2018, 10:10 AM Go to last post
46 1,605

Unhappy Not sure where to start.. workout routine

Hey all! So, I just started the gym last week. So,far I just been working out on my legs to get to know how to properly use the machines but this week I need to establish a routine. I have the protein shakes, and I am motivated but completely lost. I am 5'6 and weigh min:127lbs-max:130lbs. My...

StefanieGains‎, 05-07-2018 09:04 AM
05-07-2018, 09:45 AM Go to last post
4 242

Question Starting Starting strength

With chin ups instead of power cleans on the workouts I am 118 kgs in weight and 5 feet 7 inches height Grossly overweight and total novice with many failed attempts at training I plan to do starting strength cause it's simple with some carries and KB swings in between workout days. I just...

Rohit598‎, 05-03-2018 08:52 AM
05-07-2018, 09:04 AM Go to last post
4 316

Pushing Prowler Sled

I have prowler I push with 180lbs added to it 35 yards 10 times, how many calories do you think that burns I can't seem to find anything on it?

fairbjosh‎, 05-04-2018 03:17 PM
05-07-2018, 08:08 AM Go to last post
3 197

Anybody run/ran Frank Zane's Growth Program?

I'm thinking about running Frank Zane's growth program for a couple months. I'm curious to see if anybody here has ran it and what their experience has been. Thoughts/opinions on his workout are welcome of course.

UltimateLF‎, 05-06-2018 09:13 AM
05-07-2018, 08:00 AM Go to last post
22 492

Been following SL 5x5 for maybe 5 months now and my arms are tiny compared to

the rest of my body Im a pure beginner and I workout at home.. ive had tiny arms my whole life I dont have a pull up bar and have nowhere to place it at so ive been doing barbell curls for the past maybe 2 months but haven't noticed real gains at all what can I do to make my arms bigger?...

mmaniii‎, 05-04-2018 10:18 AM
2 Pages
1 2
05-07-2018, 07:07 AM Go to last post
37 949

Exclamation The Infamous Colorado Experiment (Legit?/Fake?)

Alright first off, this isn't really a "promotion" for this program, its really just a question of whether or not it's real. Basically, for context, Arthur Jones (the guy that participated in the experiment) teamed up with Dr. Elliot Plese at Colorado State University’s Department of Physical...

Skarl16‎, 04-12-2018 01:49 AM
05-07-2018, 07:00 AM Go to last post
3 330

New Cutting plan.

Im looking for a good 6 day per week, 12 week cutting workout. Preferably with a push/pull/legs split. If anyone is able to point me in the right direction it would be greatly appreciated. Cheers.

jonogta‎, 05-06-2018 05:29 PM
05-07-2018, 05:27 AM Go to last post
4 267

Unhappy Help me I need a new workout program and diet plan.

Hi, I've been working out for a few years now with not so great results and its pretty depressing can someone help me out please!!! Apparently my bodyfat is 26.7% ive never been this fat. :( I feel so lost. I was going to do 12 weeks shortcut to size but I now heard its trash

joshvargass‎, 05-06-2018 06:48 PM
05-07-2018, 05:21 AM Go to last post
2 205

Some help please?

I am looking to workout 4 days a week and doing it somewhat like this so I can recover and have enough rest and not focus my whole life on going to the gym: Monday: Chest tricep Tuesday: Rest Wednesday: Back Biceps Thursday: rest Friday: Legs and Abs Saturday: Shoulders Sunday: Rest

bruhpro‎, 05-06-2018 12:08 AM
05-06-2018, 04:25 PM Go to last post
2 314

How to execute this? Sorry noob question

Could someone please explain how this works? imgur . com/a/A6Tbhv6 Do I do the week 1 workout 1 eg. monday then week 1 workout 2 another day? There's maximum of 3 workouts per week. What does first superset mean? Does 3x10 mean I have to do the exercise continuously no rest before going to...

wtfork‎, 05-05-2018 12:05 PM
05-06-2018, 03:31 PM Go to last post
5 306

Reg parks hard work 5x5 feedback & optimization

Hey gents, I have asked some months ago for advice on a starting full body routine and after seeing some threads around i decided to give Parks version a try: This is how my current M-W-F routine looks like with my current weight: 2 warmup sets (60 and 80% of working) 3 working sets Squat...

noxous‎, 05-06-2018 11:30 AM
05-06-2018, 01:11 PM Go to last post
2 176

Help getting more chiseled body

Hi there, I am new here and although I was able to lose some weight, I have had a hard time getting more muscle and achieving a more chiseled body look. Here is my current workout 30 minutes - Weight Exercises: Bicep Curl (machine) 1x10 reps 145 pds Triceps Press (machine) 1x10 reps...

therobotman‎, 05-04-2018 02:03 PM
05-06-2018, 10:51 AM Go to last post
1 197

Smile I want to improve my routine.

Day 1: Chest: Super-Set: Barbell Bench Press: 17.5kg - 4 sets - 8 + Push Ups - prgress ---------Lower Pec-------- Barbell Decline Bench Press:

George213‎, 05-05-2018 11:25 AM
2 Pages
1 2
05-06-2018, 10:48 AM Go to last post
30 543

Is this a good workout routine?

I don't really like the workouts in the sticky's i mean it says its for like 6-9 weeks and i'm like what do you do the rest of the year... I just want to live a healthy lifestyle and stay fit and workout. Is this a good workout routine? 4 days workout Monday ------------------- CHEST ...

bruhpro‎, 05-05-2018 10:20 PM
05-06-2018, 10:03 AM Go to last post
7 295

Is my form ok?

Workout A (Fierce 5). Squat 3x5 - 20kg total (shoulder pain) - htt ps://ww Bench 3x5 - 20kg total - I will film that next time if needed. Incline DB Press - 3x5 - 12.5kg each db - htt ps://ww Pendlay Rows 3x8 - 5kg total...

George213‎, 05-06-2018 08:20 AM
05-06-2018, 09:49 AM Go to last post
4 163

Cut or bulk? (Still a noob, so be nice lol)

I’ve been trying the mini cut and mini bulk cycle. I bulked for 2 months and now that I’m going to the beach in July, I decided to go on a cut so I can see abs or at least be close. For some background, I’m 5’7 and right now weigh in the 140-141 range. You can also look at my profile pic or...

pantera18‎, 05-06-2018 09:37 AM
05-06-2018, 09:37 AM Go to last post
0 274

Question Wendler 5/3/1: Assistance for a gigantic back?

Want to start 5/3/1 with an emphasis on back training. I've been training on proven programs for a while now, but somehow I managed to develop a rear delt/back imbalance, so I might also need to incorporate dumbbell exercises to bring up my weaker side. What are your favorite exercises/tactics...

amigregnant‎, 05-06-2018 05:30 AM
05-06-2018, 09:00 AM Go to last post
2 169

5x5 routine with complementary

Hi guys, I would like to use a 4 days split routine and my idea is to use the following scheme A) Monday-Thursday 5x5 Deadlift 5x5 Bench 5x5 Squat Kettlebell swings Abs and Stretch

panossiam‎, 05-05-2018 03:37 AM
05-06-2018, 08:17 AM Go to last post
5 270

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