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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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Building strength vs. Testing strength

Why is it that doing slow, grindy reps and sets is counter productive despite doing everything else right? I find that my gains suck and I'm not getting stronger despite being in a caloric surplus where I AM gaining weight, getting enough protein at 1g per lb of bodyweight, and using enough volume...

Animal2692‎, 01-05-2020 11:12 AM
01-05-2020, 05:18 PM Go to last post
10 530

Which strength training routine should i do to increase production of DHT?

I want to know how i could increase my DHT production from strength training, since i have read about it's anabolic properties and beard growth It would be very appreciated if there is a way to increase the hormone from training

jankeman1‎, 01-05-2020 02:03 PM
01-05-2020, 05:03 PM Go to last post
3 281

Is it good to be active every day.

I do work as an Order Picker at IKEA (12 hour night shifts 4 days a week). I lift some pretty heavy stuff every day, but I am not complaining. Walking 20KM daily is the tougher part. Still, I manage it and I like my job. I want to get back into gym after a 2 years long break (I was a regular goer...

TheSauja‎, 01-05-2020 10:53 AM
01-05-2020, 03:16 PM Go to last post
2 359

How to return to workin out after 15y of back pain issues

Hi, Im 31 years old wanting to start working out again after 15 years of ongoing back issues. The past 3-4 years I put a lot of effort into recovery and noticed a huge improvement to the point that I am ready to start working out at the gym. Im a little nervous since its been so long and Im...

mith3654‎, 01-05-2020 01:23 PM
01-05-2020, 02:43 PM Go to last post
1 297

Smile Stuck, need help!

Hello everyone! I am new here and somewhat new to lifting. I have been going to the gym for the last 2 months and I am skinny fat. I was skinnier before I started lifting, since my apetite grew so I gained like 7pounds~3kg. But it seems like it all went to my love handles. I had some...

Denia29‎, 01-02-2020 01:21 PM
01-05-2020, 02:36 PM Go to last post
11 805

Personal Trainer Workout Plan

Hello All, Ive recently got a Personal Trainer to write me a workout plan and I was wondering if you could critique it? I am an intermediate lifter, been doing it a few years. Currently bulking and weight 205lbs at 6" 2. I'm concerned that too many days have chest exercises and the order...

HarryCostello‎, 01-05-2020 01:27 PM
01-05-2020, 02:21 PM Go to last post
2 334

Question Need help with glute building

Hi guys, I’m new to this forum so I’m hoping that i’ve posted this to the correct place. I’m having trouble growing my glutes, do you have any tips/exercises that have worked for you? I was going to the gym in 2017 for a year, consistently but during that time I hadn’t noticed much progress...

confusedmilf‎, 01-04-2020 10:25 AM
01-05-2020, 02:21 PM Go to last post
13 681

Poll Poll: True or False... lower body muscles will “hog” ones caloric surplus?

Hear me out before you deem me the most deluded bro scientist this side of the forums... My premise is that if you workout your largest muscle groups (lower body groups such as the quads and glutes) in the same workout as upper body muscle groups such as back and biceps, your...

Cav900‎, 01-05-2020 06:51 AM
01-05-2020, 08:25 AM Go to last post
5 345

Question Am I doing too much during my workouts?

Hey People. I've put together a workout routine that takes roughly 1 hour and 10 minutes, but I don't really know if I'm doing too much or not. I do these at home with dumbbells, a bench and a mat. I'm doing: 3 sets of 12 squats 3 sets of 12 bench presses 3 sets of 12 shoulder presses 3...

Tjafe‎, 01-04-2020 07:35 AM
01-05-2020, 08:09 AM Go to last post
13 650

Thumbs up Is this loose skin or fat?

Hello Guys, Just wondering if this is loose skin or fat? Excuse the lions mane lol Cheers :) Upade with images of me standing:

fattofame3‎, 01-02-2020 02:49 PM
01-05-2020, 07:44 AM Go to last post
9 861

Question Upper/lower body

What do you guys think about training arms with a lower body day instead of an upper body day. I wonder because i think it would be a good way to give my arms more volume. And ive read an article that said training arms after legs is good shown by research.

883999‎, 01-04-2020 04:05 PM
01-05-2020, 05:07 AM Go to last post
6 515

Workout program help

Alright guys I’ve been doing Vikings bare bones program the 3 day full body workout for almost about a year I’ve definitely got my body in better shape but I’m starting to wonder if this program is good for building lean muscle. I keep researching and reading to lift heavier with smaller reps for...

Calikid32190‎, 01-05-2020 02:11 AM
01-05-2020, 04:45 AM Go to last post
4 398

5x5 BUFF DUDES 2020 Beginner workout routine - too much volume?

Hello guys, can i ask you about buff dudes new video from few days ago ? I just want to know your thoughts about their modified 5x5 workout program.Isnt this too much volume? Because compared to classic 5x5 for example deadlift have only 1 workout set and each workout have only 3 compound...

Yepmateme‎, 01-05-2020 03:22 AM
01-05-2020, 03:22 AM Go to last post
0 390

A dumbbell routine for the long term/foreseeable future?

I'd like to build a lot of muscle mass as my main focus. Get as big as possible. Mostly focused on back/lats/traps, shoulders, chest, and arms. But most programs I find for that require a full gym, or at least a barbell. Every dumbbell program I find is a stopgap where they specify "You cannot do...

WhatifI‎, 01-03-2020 02:26 AM
2 Pages
1 2
01-04-2020, 11:30 PM Go to last post
31 1,232

Should I stick to this 6 day PPL routine or switch to Coolcida?

I started picking up lifting again seriously as my vacation started and I have been running this PPL routine for the last few weeks. I have been making regular strength gains on all my compound movements and I tend to get a great pump on every workout. Should I make any alterations to my routine or...

Odifududix‎, 01-04-2020 08:33 PM
01-04-2020, 08:59 PM Go to last post
5 319

Workout Plan Advice

Hi, I've been going to gym for about 3 months regularly and I've made myself the following ppl program: MONDAY (Push) (sets x reps) 4×6 bench press 3x10-12 standing dumbell shoulder press or overhead press 3x10-12 cable crossover 3x10-12 incline dumbell press 3x10-12 egyptian cable raises...

LabMonkeyy‎, 01-04-2020 03:15 PM
01-04-2020, 07:45 PM Go to last post
5 341

Home Workout

Hi, I am 30, was hitting the gym from the past about 2-2.5 years. Was not regular due to work schedule, but used to go heavy whenever I was in the gym. Since I was natural so was gaining strength with little muscle mass as natural guys do. Anyways due to work I have to be relocated so stopped...

tesla001‎, 01-01-2020 09:47 AM
01-04-2020, 11:24 AM Go to last post
7 727

Looking For Advice

Hi Folks, I have been doing strength training for about 5 months (I'm completely new to the gym life) and I think I've been doing well with gains in that department, managed to get to 160 deadlift, now up to 80kilo bench press as well, just to give you some insight to my level. I have now just...

Stevzor‎, 01-03-2020 03:28 PM
01-04-2020, 11:16 AM Go to last post
3 368

Can I adjust the start date of a program in my calendar?

I started a workout program yesterday but forgot to add it to my calendar. Today I added it and chose yesterday as the start date, but it still put Day 1 of the program on today's date. Is there a way to back it up so my program days show properly?

ColoradoLime‎, 01-04-2020 07:50 AM
01-04-2020, 07:50 AM Go to last post
0 246

Thumbs up Where to from here?

Hello Guys, So as some of you may know I use to be fat and am still fat however I have dropped some weight about 20punds/10kgs in around 7 months thanks to your guys guidance, perseverance and my commitment to exercise. My question now is what shall I do? I know I fked up as I should of bulked...

fattofame3‎, 01-02-2020 02:20 PM
01-04-2020, 05:50 AM Go to last post
7 623

Question Suggest a new routine?

Have been following the program from the thread (Fierce 5/Stronglift...etc).Now want to try a new plan.Can anyone suggest any good routine? Preferably full body with 2 and 3 days plan. And finding other exercise that can replace the biceps due to wrist injury which wrist will hurt if grip...

kesuki1993‎, 01-03-2020 04:56 PM
01-03-2020, 07:42 PM Go to last post
2 375

Thumbs up Odd rep scheme?

Has anyone tried this rep scheme ? 10/8/6/15-20 I suppose this would be called a pyramid scheme with one back off set after the top set. I’ve pretty much used this method exclusively for the past 2 years. Seems a bit odd, but I find it a fun way to train. Not looking to debate. Just simply...

George2100‎, 01-03-2020 03:45 PM
01-03-2020, 07:22 PM Go to last post
8 463

Question Questions for powerlifters

Hello everyone! I am 22 y/o and i have been lifting with the only goal of getting a higher total for a couple years now (since senior year high school). I've competed a couple times and done well (i ask questions to everyone there too). I just have a few questions for some of the more...

Andrewx555‎, 01-03-2020 12:54 AM
01-03-2020, 02:17 PM Go to last post
1 437

Is this a good 4 day Upper/Lower routine?

Hey everyone. I'm an intermediate lifter and created this upper/lower routine. Just looking for opinions on it. Day 1: Upper A (26 Sets) 1.Bench Press 4x4-5 2.Barbell Row 4x4-5 3.Incline Press 3x8-10 4.Lat Pulldown 3x8-10 5.Lateral Raise / Face Pull 3x10-12 superset 6.Skullcrusher / DB...

BytheBar‎, 01-01-2020 07:55 PM
01-03-2020, 11:45 AM Go to last post
5 842

Sarcoplasmic vs Myofbrillar

First of all, happy new year, guys. I've been reading about those two and I'm confused. Does sarcoplasmic hypertrophy give you size without strength? I do 8 to 12 reps, so I guess that's sarcoplasmic. But honestly, I'm a little frustrated to learn that it focuses on size. I mean I'm a skinny...

Annihilator17‎, 01-01-2020 09:54 AM
01-03-2020, 10:01 AM Go to last post
9 838

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