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Forum: Workout Programs

What workout is best for your goal?

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    4,115 62,531

Arnold’s bodybuilding videos from

Hey Fellow Bodybuilders, I was just watching a video on YouTube featuring an interview with Arnold where he talks about protagonist and antagonist sets. Example Bench press going right into wide grip pull ups. Does anyone have anymore information on this topic or can...

Army1775‎, 08-07-2019 12:36 PM
08-08-2019, 01:38 AM Go to last post
3 349

Switching routines....lose any gains?

Ive been doing Max OT for most of this year. Progress has been slow but i guess progress is progress. Ive stalled a bit lately. Squat hasnt gone up in a couple months. Not seeing results in my arms and back altho ive gotten slightly stronger in bench and shoulders. Feel pretty fatigued and thought...

livindagym‎, 08-06-2019 04:35 PM
08-07-2019, 08:36 PM Go to last post
6 552

New, need help/direction and ready to listen.

Hello, 1st post but have been reading the forums for a little while now. I’m ready to get serious and have already been working hard for the past five months and today I (mostly) need to know which program is the right one for me. I have *crap* genetics and no history of lifting whatsoever but...

ReadyToLift2019‎, 08-07-2019 02:27 PM
08-07-2019, 05:13 PM Go to last post
4 336

contest prep

hello i'm 24 weeks out from stage i start doing FST-7 workout since 6months and it worked so well for me but i stoped workin out for 2months now im back month ago still using the fst7 program but i think i need to change should i change to other fst 7 workout and what about push pull legs ive...

ZeuXx‎, 08-07-2019 06:16 AM
08-07-2019, 04:28 PM Go to last post
3 281

Natural arms

How big can a natural lifter get arms. I have gotten to 17.25 inches, still feels small. But without steroids is this it?

jdesey‎, 08-06-2019 10:03 PM
08-07-2019, 04:17 PM Go to last post
6 490

Should I switch my split?

I have been doing the same routine for about half a year now and feel like I should switch it up. What I’ve been doing: 1. Chest tri 2. Back bi 3. Shoulders 4. Legs/off 5. Chest tri 6. Back bi 7. Shoulders

bigsauce26‎, 08-07-2019 07:53 AM
08-07-2019, 10:53 AM Go to last post
5 333

Question Beginner with lots of questions...Please help!

Hey guys, my name is Steve. I am new to the forum, and new to the world of fitness. First I'll tell a little bit about me, what my goals are, and close with a few questions. Thanks a bunch to all who take the time to help a brotha out 👍🏻 Age: 24 Height: 6'4 Weight: 270 I have always been a...

Stephenljr‎, 08-07-2019 07:05 AM
08-07-2019, 10:30 AM Go to last post
4 315

RPE and how to use it.

I keep seeing RPE thrown around with numbers like 7-10. Normally in the context of relative intensity for a given set(s). What do the numbers represent and how do they relate to periodzation. Is there a chart or some literature on it. I've always used Reps until failure. For example...

maddog352002‎, 06-04-2018 01:38 PM
08-07-2019, 09:12 AM Go to last post
23 2,549

Growing bigger forearms/Becoming more symmetrical

I recently discovered that my forearms may not be in proportion to my biceps/triceps (possibly even my shoulders?) I figured the only way to really fix this is if I stop training my upper arms completely, at least long enough for my forearms to reach a respectable/aesthetic size. I imagine that if...

LilWoozyBert‎, 08-07-2019 08:28 AM
08-07-2019, 08:28 AM Go to last post
0 197

Post Is it necessary to change workout routines?

Been using the same weekly program for about 2 months and I’ve got significantly stronger and generally enjoy it. Should I feel pressured to change my workout? Or is that just a myth? Because I certainly don’t feel as sore as i did the first couple weeks.

lucakane‎, 08-06-2019 08:19 AM
08-07-2019, 07:43 AM Go to last post
5 387

Can't add weight each week. Fierce 5

Hi, I'm 16 years old 112lbs and 5'4. I have been doing fierce 5 for 4 weeks now. But I am struggling to put 5lbs on upper body exercises and 10lbs on lower body exercises each week. Can anyone recommend what to do and why is this happening. I have also been lifting for about 6 months now. Thanks

Andrew578‎, 08-03-2019 06:42 PM
08-07-2019, 06:10 AM Go to last post
15 928

Am I covering all bases with these exercises?

I've slowly incorporated more variety into my workout as a beginner but wondering if I'm missing anything? The biggest omission is deadlifts as I'm more prone to lower back injury. Due to my height, I tried sumo deadlifts but I still felt uncomfortable after a few months. Anything else that...

periphery831‎, 08-06-2019 09:45 AM
08-07-2019, 04:13 AM Go to last post
7 407

Could someone explain this for me?

How do you know if you overload the muscle? Like if you know if the stimulus you apply is good sufficent enough to create hypetrophy growth. Is it basically as long as you lift close enough to failure hypertrophy will happen? or do the stimulus has to be greater then last week for hypertrophy...

macfc96‎, 08-04-2019 08:11 PM
08-07-2019, 04:04 AM Go to last post
6 500

To stretch or not to stretch...

Well here is the question.. is it better to stretch before you lift, after you lift or both? I've read a few articles including one on the boards ( cant remember who it was)... but he talked about doing a long period of stretching after each lifting session which would help expand the fascia which...

Ch3wy‎, 12-22-2006 10:29 PM
08-06-2019, 10:33 PM Go to last post
11 1,194

Opinion about this full body program

Hy guys, from september I will start on second mass program. First program I had from January 2019. to middle of April 2019 - 12 weeks. On january I had 80kg, on April I had 89 kg - too much. And I gained solid mass but with lot of fat, because I was eated to much (I was weighted...

Tomina0309‎, 07-18-2019 11:21 PM
08-06-2019, 10:17 PM Go to last post
13 1,099

Can someone recommend me a routine?

I'm(M,20) looking for a 3-day routine based on getting sttonger on compound lifts. My max lifts are: Bench press - 3x5x80kg(177 lbs) + armrap 6 reps OHP - 3x5x47.5(105 lbs) Squat - 5 rm - 80kg(177) - high bar

SonicApe4‎, 08-06-2019 03:23 PM
08-06-2019, 05:12 PM Go to last post
1 262


Is stretching important during a workout? Has anyone seen faster gains by stretching, or doing deep fascial stretching, vs no stretching?

qeynos‎, 11-24-2011 03:46 PM
08-06-2019, 05:10 PM Go to last post
4 579

New To Working Out - Need Tips/Advice

First let me start saying I've always wanted to get in really good shape. There was a point in High School where I was really skinny (6 ft 145lb) and years later I'm not 21 (195lb). I just started working out two months ago and started at 208 and dropped to 195. I'm also currently 6'2. Problem...

NickSanderson‎, 08-06-2019 04:49 PM
08-06-2019, 05:00 PM Go to last post
1 215

Thumbs up Crossfit 1 Day Challenge - Begginer

Crossfit 1 Day Challenge i produced, wondering is it good?

metahand‎, 08-06-2019 12:49 AM
08-06-2019, 04:07 PM Go to last post
6 351

Adding weight every workout/week??

I’ve read here and there about people adding 5 or 10 pounds to their exercises every workout or at least every week. I had never heard of that before. How does one do that? I’ve been lifting again since February, and I average adding about 10 pounds a month on the bench press, for example. I...

hulkfan‎, 08-05-2019 06:30 PM
08-06-2019, 03:30 PM Go to last post
5 354

Thumbs up Workout Plan for 8-5 Job - Asking for Advice

Hello all, So about a month ago, I have started a new job with hours of 8 A.M. - 5 P.M. (some days later) Monday thru Friday as a Mechanical Engineer. Before this, my schedule was not nearly as busy and I was able to accomplish my Push/Pull/Legs rotation five days a week with sufficient...

patrickb7‎, 06-16-2019 08:39 PM
08-06-2019, 03:24 PM Go to last post
14 1,209

Fierce 5 vs GZCLP? Need urgent help

Age:19 Height: 182cm Weight: 70kg (Currently bulking) Lifts (5RM) Bench = 50kg Squat = 60kg Deadlift = 75kg OHP = 32.5kg

MHM117‎, 08-05-2019 11:54 AM
08-06-2019, 03:13 PM Go to last post
3 362

Am I doing too much per muscle group? Advice?

After some advice with my current routine and whether I'm doing too many exercises per muscle group? I'm neglecting different muscle groups at the minute such as my biceps, triceps and stomach core because I don't get much time throughout my day to do these on my gym days. Help? I started the...

LifeOfDan‎, 08-06-2019 11:34 AM
08-06-2019, 01:37 PM Go to last post
5 268

Getting fat mid-bulk, what to do?

I finally have an appetite, and can actually bulk up rather than trying to force food down and gaining nothing. However, I went a little too hard and have gained about 2lbs a week this past month. A lot is probably noob gains thankfully, but I'm at ~16% bodyfat now and I started at around 14%. ...

OralB‎, 08-06-2019 07:08 AM
08-06-2019, 11:17 AM Go to last post
4 291

Post Beginner Workout Guide

Hey guys, I'm a beginner lifter. I've been going to the gym for a few weeks now and I was doing quite a lot of things wrong, I just didn't really know how to work out properly or let aside have any knowlegde about diet. Luckily my workout buddy came across new starting blog about fitness stuff....

BP1212‎, 08-06-2019 10:21 AM
08-06-2019, 10:24 AM Go to last post
1 172

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