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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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Deadlift after squat;rows questions

I have some questions to discuss I am following an upper lower routine. 1. Cannot keep up deadlifting after squatting anymore. On the last session, after heavy squats I was so exhausted physically/mentally that I could not improve on deadlifts, even regressed. I am maybe thinking about...

HeMB‎, 08-01-2018 07:17 AM
08-03-2018, 12:53 AM Go to last post
9 431

Accommodating Work Schedule

Hey all, I recently posted this as a thread, but it disappeared somehow. I am looking for some thoughts on my idea for a workout program. I am a Paramedic and have to design it around my unique schedule called "Kelly" scheduling. For those of you who who are not familiar with this scheduling, it...

Sparky1776‎, 08-01-2018 01:29 PM
08-02-2018, 09:37 PM Go to last post
5 265

Thoughts on my routine?

Full body twice a week (each muscle is still getting hit twice a week plus I have a busy schedule and I don’t like being in the gym all the time) -currently 5’8” at 150lbs ~18%bf -3 days rest between workouts -40 reps per exercise achieved in as many sets as it takes. Once I get to doing...

Animal2692‎, 08-02-2018 08:33 PM
08-02-2018, 08:33 PM Go to last post
0 136

Revised routine, constructive criticism appreciated!

So I already posted Im a newbie, I asked some folks where to start, they sent me to the fierce 5 program. However, I do not have all of the equipment required, therefore, had to compensate with what I had. Is this a good novice workout? I am able to complete all excercises however, my squat is...

bmr1993‎, 08-01-2018 02:24 PM
08-02-2018, 07:30 PM Go to last post
8 263

Bill starr's Overheadpress program

hi I was thinking of running this program soon as I get into a bulk.. however I dont understand the progression for "day 2" theres a pdf out there that's free but im confused on the protocols can someone help me? it says day 2: "work up to 3x8" then work up to "1x5" what does that mean? that's for...

feiajii‎, 07-30-2018 06:53 PM
08-02-2018, 04:07 PM Go to last post
4 362

Red face Beginner looking for advice 😁

Hey, I will start by telling you about me. I’m a 25 year old male 6ft 4 average slim build and 180 pounds.. I’ve been working out for about a month now. I’ve started working out I can’t get enough of it! 😁 I’m following Arnolds workout plan from his book. As my mate lent me it. I’m training 6...

Adman420‎, 08-02-2018 03:56 AM
08-02-2018, 03:04 PM Go to last post
4 213

Which Workout is best for me, Fierce 5 or 531 for beginners?

Hi guys, I'm a novice lifter and I need a bit of advice. For the past 6-7 months I've been running Metalicadpa's PPL, but as I've been cutting I quickly stalled on the linear progression after the first 3 months. Right now I only have time to go to the gym 3 times a week, so I'm starting a full...

VaultDweler‎, 08-01-2018 05:47 AM
08-02-2018, 01:37 PM Go to last post
11 498

Fierce 5, Anterior Pelvic Tilt, Weak Glutes??

First of all I would like to find out how much this forum is helpful and how much I appreciate all the help and replies I get. I started first 5 program and will be doing so for the next 6 months, now I have anterior pelvic tilt I will be doing stretches for my hip flexors but what I was...

AlistarWannabe‎, 08-02-2018 02:59 AM
08-02-2018, 01:34 PM Go to last post
8 302

Exclamation Advice on new workout program

Hello everyone. Im 27 yrs old, 5"8 160 pounds. I have been training for over a year with good gains so far but i think im in a plateau and i wanna push through it. Im thinking of changing my workout rutine to the following: mondays and fridays chest back and shoulders, tuesdays and thursdays arms...

gymaddict2209‎, 07-31-2018 05:05 PM
08-02-2018, 12:58 PM Go to last post
14 496

Is this a good split?

Chest and Back Legs Shoulders and arms rest Doing 10-12 sets per muscle group per session. I don't know if one day of rest is enough.

Horfa‎, 08-02-2018 06:33 AM
08-02-2018, 11:29 AM Go to last post
7 214

How frequency affects strength article

https://www.strongerbyscience.com/training-frequency/ Nerds: Read the whole thing Experienced: Read from 'discussion' down Newbs: Read the 'practical recommendations' Miscers: Bench moar!

SuffolkPunch‎, 07-31-2018 04:58 AM
08-02-2018, 10:51 AM Go to last post
16 578

Progression through improving workout density

So this is something I’ve come up with about 3 weeks ago that I’ve been doing for all of my exercises. I’m pretty sure it’s been thought of before but I personally haven’t seen it anywhere. Alright so basically, I’ve always liked the idea of having a total amount of reps to hit rather than...

Animal2692‎, 08-01-2018 08:32 PM
08-02-2018, 10:47 AM Go to last post
2 192

Fierce 5 and leg injury, I need your help...

Hey guys, I've been running Fierce 5 (novice full body routine) for 6 weeks now and everything was going well until I pulled my right glute muscle while back squatting. I just came back from my Dr who told me not to train lower body for at least 4 weeks. Obviously that's very depressing and I...

Kayna17‎, 08-01-2018 08:39 AM
08-02-2018, 10:40 AM Go to last post
4 203

Training Routing: Is it too much? Advice

I have been following this workout plan I put together for myself and I wanted to see what your thoughts may be on this plan. I know some exercises may be redundant and if you see that, definitely let me know. Listed below is my workout plan that I am currently following. All exercises are...

AscendedWarrior‎, 08-01-2018 08:53 AM
08-02-2018, 09:39 AM Go to last post
6 247

Question Need constructive criticism on my 5 day split

Due to an error in my email, my age is incorrectly displayed as 48. I am 16 and 6'.5", and weigh 175-180 with around 15-20% BF. Just to preface, i started lifting a little over 2 years ago. My first year was spent doing SS and I was just skinny but cut with abs/vascularity etc so I was happy. After...

ebtcardpeddler‎, 08-02-2018 05:05 AM
08-02-2018, 08:11 AM Go to last post
11 256

Training advice please

Morning guys, Just looking for a bit of advice from the community. My aim is to ultimately just get in better shape and build strength. I am a complete beginner when it comes to strength training, so I have been having a read of all the sticky threads and workouts. I just wanted to know...

robson98‎, 08-01-2018 11:59 PM
08-02-2018, 06:31 AM Go to last post
4 238

Need some advice on where to start

Hi guys, So I'm planning on starting to workout from home and I need some advice on where to start really. I'm your typical skinny guy that finds it hard to put on weight (although not impossible) so I'm just wondering what I should focusing on. Atm I'm planning to buy a weight bench with...

LearningToGym‎, 08-02-2018 04:09 AM
08-02-2018, 06:27 AM Go to last post
1 190

Chest shred

Hi, I've been training regularly since I was 21 years old and there's one thing I've struggled with finding a solution for: Reducing the size of my chest! May sound odd, someone wanting to lose size. But I'm very barrel chested and I literally struggle to find shirts that don't gape on my...

CaesarTree‎, 08-01-2018 03:02 PM
08-02-2018, 04:55 AM Go to last post
2 216

Lower back still not healed 6 months after deadlift injury

Hi everyone, Just looking for some help or similar experiences. So 6-7 months ago I strained my lower right back doing deadlifts(with what I suspect was fairly poor form and too much weight). At the time I didn’t think it was too bad, so continued going to the gym, just avoided deadlifts and...

andy3271‎, 07-31-2018 02:11 AM
08-02-2018, 04:54 AM Go to last post
9 443

Question Thoughts on Jeff Nippard?

Guy seems really informed and all of his stuff is backed by sources so I really don't see anything against his advices but I am new to lifting that's why I am asking if there is anything I should take with a grain of salt. Also on a side note: Is the Push/Pull/Press an optimal workout...

ladyboog‎, 08-01-2018 04:30 PM
08-02-2018, 02:33 AM Go to last post
9 373

Talking Candito 6 week program

Hi so I currently finished week 4 of the candito 6 week program and I’m thinking of doing week 5 and then right after the 1-4 rep set hitting a heavy single or a PR as I saw someone mention in another thread. But I was thinking if instead I should work up to a new PR and then do the 1-4 rep set...

PxnGains‎, 08-01-2018 10:41 AM
08-01-2018, 05:43 PM Go to last post
9 261

What's the big attraction to attempting to "write your own program"?

Let me start by saying I'm a generally inquisitive person by nature, which is why I'm asking this question. I see threads daily from (mostly) new lifters, bound and determine to fabricate a program guaranteed to have them competition ready in 3 weeks. I've yet to see many end well for the OP, who...

BS57‎, 07-31-2018 05:24 PM
2 Pages
1 2
08-01-2018, 04:41 PM Go to last post
55 1,032

Someone PLEASE clear all this fullbody workout BS!

Fierce 5, alphadestiny, mad cow starting strength, StrongLifts, All Pro, Bare Bones, and many more each time I ask for reviews on some of these workouts people start talking **** about them and name many flaws for example how alpha Destiny is manlet who knows nothing about working out and...

AlistarWannabe‎, 07-31-2018 09:18 AM
08-01-2018, 03:45 PM Go to last post
17 662

Requesting advice on losing fat, but gain mass for a 3-day workout

Hi everyone, Currently my goal is to lose fat, but also gain mass. A year ago I was quite lean (a little too lean, in my opinion). Afterwards I let laziness take the best of me. Now I've been working out again for some time. I have done splits and full body workouts in the past, but for now I...

MMPrins‎, 08-01-2018 12:26 AM
08-01-2018, 03:21 PM Go to last post
3 208

Planning on switching to fierce but I need some answers

I've been following AllPro's program for a few months and I've gotten tired of it and want something different and a little more intense. I like the alternating workouts of Fierce 5 For each of the workouts in AllPro's program here's what I was at (4 sets of 9 reps) Squats - 85lb Bench Press -...

Argoh‎, 08-01-2018 10:04 AM
08-01-2018, 12:36 PM Go to last post
5 202

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