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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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Is it possible to have gained 4% body fat in one month? (with pictures)

After coming off a cut, I weighed in at 6’4 171 lbs with 11.3% body fat according to the local GNC InBody scan on 8/24/18. Halfway through my current bulk (and after not lifting for roughly 3 days due to nursing bicep tendinitis), I weighed in at 193 lbs with an apparent 7 lbs in muscle gain, but 9...

luvisrage2‎, 10-02-2018 08:59 AM
10-02-2018, 09:26 AM Go to last post
6 305

upper/lower for beginner lifter

hi guys. started going to the gym near my home, two weeks ago. Trainers in the gym seems to be very nice. payed them extra money to show how correctly do the lifts, they looked at my bone structure and overall muscle mass and strength and gave me simple upper/lower routine with some tweaks. I 6'4...

sugar69‎, 10-02-2018 07:16 AM
10-02-2018, 07:38 AM Go to last post
2 181

Thoughts about this workout schedule?

Hey everyone, I need some advice about my work program that i made for my self, im working out since almost 2 Months and i've seen decent gains, i was doing fullbody 3 times a week with a 4th day only for legs. But since i started adding in more isolation exercises i started to feel pretty...

guetal22‎, 10-02-2018 03:43 AM
10-02-2018, 06:52 AM Go to last post
10 256

Talking Looking for a 3 day upper/lower routine?

Hey guys anyone able to help? Looking for a upper lower body routine 3 days a week, just finished 5x5 full body programme thanks on advanced! Begginer programme btw

ben911122‎, 10-02-2018 05:13 AM
10-02-2018, 06:46 AM Go to last post
5 250

madcow 5x5 accessorie excersises ?

hey folks im running madcows 5x5 for 2 weeks i have a question about accesorrie excersises original program has ; 2 sets of weighted hyperextensions, 4 sets of weighted situps on monday 3 sets of situps on wednesday 3 sets of weighted dips , 3 sets of curls and triceps extensions on friday ...

blason‎, 10-01-2018 10:46 AM
10-02-2018, 05:28 AM Go to last post
5 268

Question Challenge 2019

Does anyone knows when is the next TRANSFORM YOUR BODY CHALLENGE?

Mitila‎, 10-02-2018 04:31 AM
10-02-2018, 04:31 AM Go to last post
0 120

New to working out need pointed in the right direction.

I'm not sure if this is the correct place to post this, but I need some advice. My girlfriend and I just moved into an apartment and they offer a very nice gym as one of the amenities. It has free weights, treadmills, stair climbers, and some other leg/ back/ arm machines. I'm looking for a 4 day...

ScottSteve‎, 10-01-2018 04:56 PM
10-02-2018, 03:36 AM Go to last post
2 235

fierce 5 and squats

Hello, so i been on fierce 5 for about 2 months now doing pretty good except for my squat about 3 weeks ago i had someone tell me i was squatting wrong and explained to me i should go lower i was going about 90 degrees and was told to go down below my knees that its better to drop the weight and...

Kayzer761‎, 10-01-2018 10:03 PM
10-02-2018, 01:38 AM Go to last post
3 186

Advice Please On My Starting Program

Hi team. 38 Male 122kgs 1.97m 6'5" tall. Used to train a lot in gym. Have done it all at times. Injuries (all 100% resolved and dont inhibit any exercise) and life got in the way. I have just got back into gym in last 5 weeks. Given a program which is helping drop fat and gain some strength...

GrufMcGraw‎, 10-02-2018 12:35 AM
10-02-2018, 01:30 AM Go to last post
1 224

Lagging arms.

I have been training for a year and a half and I have a good chest and that v-taper thanks to my lats and shoulders. Everything is good except arms. They just gained an inch in this year and a half period. My diet is also good, around 3650 calories with 200gm of protein per day and includes a whey...

varunj6v1k9‎, 09-29-2018 08:57 PM
10-01-2018, 10:55 PM Go to last post
26 615

18 mo too long?

I know it's all about progress, but is running Fierce 5 Beginner for 18 months a smart idea before continuing to intermediate ??

iTHRiVe3‎, 10-01-2018 04:19 PM
10-01-2018, 10:43 PM Go to last post
2 189

SWitching programs while cutting ?

I’ve been doing fierce 5 for 6 months and have stalled before but simply reset or didn’t a de load but now these aren’t working. I’ve been cutting the whole time so should I wait until I stall on a bulk or since I’ve been lifting for 6 months should I switch? I’m thinking of going to 5/3/1 with a...

bojanglez34‎, 10-01-2018 09:09 PM
10-01-2018, 09:09 PM Go to last post
0 134

Critique my program

Hi guys, I’m just getting into the scene. I have been working out for about 3 and a half months now, I want to improve at sthletics and become more asthetic, is this program effective for these 2 goals Day A- biceps/back Day B- legs/abs Day C- triceps/shoulders/chest Day D- rest Day E-...

ashyum‎, 10-01-2018 06:50 PM
10-01-2018, 08:33 PM Go to last post
1 217

Am I doing enough leg exercises?

I am a teenager and I have recently started a new self made split program and i am not sure if I'm doing enough leg exercises. I work legs twice a week, but I only do 3 exercises per workout: squats, extensions and calf raises. I do 12 sets of 5-10 reps each, thats because half of them are for...

cosminilie‎, 10-01-2018 10:36 AM
10-01-2018, 06:26 PM Go to last post
5 227

Question Less cardio + more calories = better results?

Hi all, I'm not looking for help so much as some kind of explanation. In addition to my strength training, I'd always done a lot of running, more to keep the calories in check than anything. Anyway, to cut a long story short, my PT reviewed everything I was doing and has made 3 changes: 1. Take...

Ecw88‎, 09-30-2018 05:41 AM
10-01-2018, 03:47 PM Go to last post
9 351

How much is too much, or not enough?

Been working out for 4.5 mnths. I went from lifting 15lb. Dumbells every three days per muscle group(I was lifting them ALOT very sore for days) and Im up to lifting 30lb. Dumbells, for about an 8-10 rep X 4-5 sets. Also I will toss in 20lb. Preacher curls. Bench. But im not getting that growth I...

AllenBinion‎, 10-01-2018 01:17 PM
10-01-2018, 02:43 PM Go to last post
3 199

"Starting Strength" / Greyskull - 3x5 Bench Issue

Hi All, I've got a pretty good "bodybuilding foundation" as the PT's at the gym I started out at chucked every guy on a brosplit. Needless to say, I've never really took the time (/wasn't made aware) of the benefits of training for strength, which sucks. So now I'm doing a 3x5 template for...

DutchTeamUltra‎, 10-01-2018 11:33 AM
10-01-2018, 12:46 PM Go to last post
6 293

Greg nuckols 2x advanced bench. Anything wrong with maxing a day early?

So I’ve been following Greg’s 28 programs, specifically his 2x a week advanced bench program, and am due to do a lighter day today before I max on Thursday. However I’m booked all week and am thinking about just hitting the max today. It’s the only time I can and it’s week 4 of a 4 week cycle. I...

Pops1085‎, 10-01-2018 12:10 PM
10-01-2018, 12:40 PM Go to last post
2 124

How should i train to gain strenght and some weight?

Hello! I am 16 years old and i play soccer/football, i am 5feet and 11inches and my weight is 143lbs so i am quite skinny. I have been going to the gym for maybe 8 months, but i have not been training very structured. Can anyone with some experience help me with a program? I have the time to...

nodasch‎, 10-01-2018 12:30 PM
10-01-2018, 12:33 PM Go to last post
1 116

Cool If you hate diets and moneyspending!

This program is certainly the one for you! Tip: Try riding a bike or running to and from work or school. This program is based on daily exercise excluding the weekend. No gym membership needed. I recommend doing these workouts either in the early morning routine or just before bedtime. Also...

Emlther‎, 09-30-2018 03:45 PM
10-01-2018, 11:53 AM Go to last post
15 402

Looking to do new workout programs to lose weight

I have done hybrids of insanity, insanity asylum and p90x multiple times. I have gotten decent results all over my body except in one area. My stomach and it's making frustrated after working out for about a year and a half. I keep saying it bound to happen and nothing. I don't have time to go to a...

ravemaster25‎, 10-01-2018 10:45 AM
10-01-2018, 11:46 AM Go to last post
1 141

Full body workout

So I've never posted on this site before so I'm not exactly sure how it works but I figured it was a good place to get advice on lifting/bodybuilding I'm 17 years old at 5'9'' 125 lbs after a big meal and tired of being skinny, I wanna get strong and put on size. I maintain on about 2600-2700...

halzy‎, 10-01-2018 07:33 AM
10-01-2018, 10:21 AM Go to last post
3 292

Newbie needing help with workout routine

Dear forum-members, I'm new here and I apologize if I don't use the correct terminology right away. Recently I started going to the gym. I am sLIGHTLY overweight (BMI of 26) and my goal is to lose weight, get fitter and develop some muscle. I don't need to get huge, but some larger muscle...

JE8823‎, 10-01-2018 09:35 AM
10-01-2018, 10:12 AM Go to last post
1 128

Workout plan for conditioning 35+ dad with should and back issues

I’ve started reading threads but wanted to post something and introduce myself. A friend of mine swears by bodybuilding.com for products and information. I’m now 37 and put on some weight has my work changed over the years and my general activity level slowed, while still be very busy and...

WigglyCharlie‎, 09-30-2018 12:31 PM
10-01-2018, 09:36 AM Go to last post
2 196

Switching to 5 day split -> regeneration?

Hello community, I've been training for more than 4 years now, I mostly trained a 2 day split 3-4 times a week. (push/pull) and I am satisfied with the results I obtained. But with growing intensity and to change up things a little bit I wanted to try out a 5 day split. So last week I did a 5...

AthletixF‎, 09-30-2018 04:14 AM
10-01-2018, 09:15 AM Go to last post
6 401

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