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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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How to gain crazy amounts of lean muscle (srs)

First off im 20 years old and have a lot of time on my hands. Actors can gain extraordinary amounts of muscle in a matter of months why cant I? I will do any training regimen to the fullest, eat whatever is necessary (even wholly organic), put in all the time that is required. SOMEBODY tell me a...

BarrettAvey‎, 11-29-2018 06:40 PM
11-30-2018, 11:16 AM Go to last post
12 550

Question Dumbbell/Barbell Bench Press

I train chest twice a week, as a part of push/pull/legs split. I was thinking, since there are benefits to both using barbell and dumbbell for bench press, why don't I have one chest day aimed towards using more dumbbells (flat, incline) and another chest day aimed more for barbell use? You can do...

bobthebuilder37‎, 11-30-2018 01:30 AM
11-30-2018, 09:46 AM Go to last post
5 311

Re puting on some overall size

Well here we go im very new to this infact iv never been in a gym in my life.i have just turned 40 and been a hodcarrier all my life so i am quite strong but wirey.i have now gave up the hodcarryin for a dogle of a job so i now need to get in the gym to keep fit but i mainly want to put on...

carpercraig41‎, 11-30-2018 04:41 AM
11-30-2018, 08:56 AM Go to last post
4 255

Chest & Triceps Routine

what do you think about my routine ? CHEST & TRICEPS BENCH PRESS 3X5 WEIGHTED PUSH UPS 3X MAX INCLINE DUMBELL PRESS 3X8 WEIGHTED DIPS 3X MAX TRICEPS EXTENSION 3X8

shootingform‎, 11-30-2018 08:00 AM
11-30-2018, 08:05 AM Go to last post
1 242

Wink How do I gain muscle?

Hi Everyone, Quick Introduction. I am Imran, 37 years old and I weigh 56kg (123lbs). For years I have been struggling to gain weight. I was told I have a high metabolism and it should slow down after 30 (NO IT HAS NOT). I never skip breakfast, lunch or dinner and I eat quite a bit. The second...

furplay‎, 11-29-2018 09:04 PM
11-30-2018, 05:56 AM Go to last post
2 232

How to increase lifting

Hi all, bit of a vague title but couldn't thunk what else to put. I am currently doing 5x5 and these are my lifts (current 5x5 which are pretty hard and some I have stalled on): Squat 120kg (very hard but doing 5x5) Bench press 99.5kg (stalled) Overhead press 60kg (stalled) Row 72.5kg...

themorganator4‎, 11-28-2018 12:17 PM
11-30-2018, 01:22 AM Go to last post
10 556

Question Greyskull LP - easy?

Hello! 21 years 67 kg 180 cm I started to train on the program Greyskull LP only with some change: A) SQUAT 3X5+ BENCH 3x5+ BARBEL ROW 2X6-8+

Hlebushek‎, 11-25-2018 11:54 PM
12 725

Routine + Goalsetting Advice

21yo male, 6'4", 170 lbs. Trying to slowly bulk back up to 180-185 lbs after losing about 15 lbs while training for a marathon Current lift numbers (in lbs) are: 155x3 (bench), 175x3 (squat - was fatigued so probably a little higher), 255x3 (deadlift), 125x3 (overhead press) Main goal is...

cny5‎, 11-29-2018 09:18 PM
11-29-2018, 10:19 PM Go to last post
1 146

Any advice?

I've been consistently working out for 6 months now. Noticed as I progress my weight I need to deload. I'm now thinking about either moving onto an advance routine or implementing a deload for 1 week off every 4 weeks, effectively only working out 3 weeks at a time? So, ego aside, these are the...

FDRD1‎, 11-28-2018 02:22 PM
11-29-2018, 09:18 PM Go to last post
26 684

The vikings bare bones full body routine neglects the shoulders?

Hey guys, I've been on viking's bare bones for 3 months, i've noticed some improvements but not on my overhead press, not at all. You do it twice a week but always after the bench press, when I start my shoulders are kinda prefatigued... Maybe (not sure 'cause im bulking) my shoulders improved a...

Polst89‎, 11-29-2018 05:41 PM
11-29-2018, 06:56 PM Go to last post
7 325

Push workout

I'm looking to change my push workout as I believe it is too much volume. The routine currently looks like this Chest : 17 sets Triceps : 12 sets Shoulders : 17 sets How much should i decrease the volume by and what might a good push workout look like. Thanks in advance.

bobthebuilder37‎, 11-29-2018 04:40 PM
11-29-2018, 06:34 PM Go to last post
2 181

8 weeks of solid dedication and not much of a difference in body! help!

Hey guys! I need some fitness advice/help! I've been going to the gym 6 days a week consistently for about 8-9 weeks now (im on my 12th week of going to the gym but the first few weeks were just getting familiar with everything). I haven't been noticing any difference in my body and it is getting...

Walt10‎, 11-27-2018 04:54 PM
11-29-2018, 06:10 PM Go to last post
15 728

Need advice

Hi I’ve been going to the gym around 2 months and eating roughly between 2500-3000 calories a day. I started at 130 lbs and now am at 150. 130 was not my natural weight as at the time I was eating inconsistently and not working out at all. I’m around 5”10 just turned 21 years old. My lifts have...

nyan7‎, 11-29-2018 04:13 PM
11-29-2018, 05:22 PM Go to last post
4 174

Didn't gain energy but very sleepy

38 yo male, went back to gym recently. Every time after a good work out, a feel good for an hour, then instead of gaining more energy, I feel so sleepy for the rest of the day, sometimes even extend to the following couple days,is that my nervous system? What can I do to improve it?

kings914‎, 11-27-2018 03:49 PM
11-29-2018, 04:38 PM Go to last post
15 588

Is this too much volume?

I have been lifting for 6 months and I am concerned that my workout program might be too much in volume. There isn't really any symptoms of over training and recovery seems to be fine but when I look at other workout programs, there is a night and day difference. Monday (Chest A + Triceps +...

bobthebuilder37‎, 11-29-2018 05:45 AM
11-29-2018, 04:37 PM Go to last post
11 468

Calves mon-Friday?

Pros and cons. I’m fed up with my baby calves.

KramerJD‎, 11-29-2018 02:44 PM
11-29-2018, 04:36 PM Go to last post
1 112

I have a fractured patella (kneecap); What can I do?

I fractured my patella in a car crash. I want to continue working out but so much seems to rely on putting weight on my legs. There's plenty of upper body workouts that I can use seated or laying down, but my big worry is continuing to work my core in particular. Is there a way to get a complete...

Antoids‎, 11-29-2018 04:18 PM
11-29-2018, 04:18 PM Go to last post
0 119

Im looking for a workout and diet plan to lose fat and gain muscle

Im 15 years old and I have about a year of experience in the gym. Im 5’ 8” and weight 158 lbs and from my looks I would say Im about ~20% body fat. In this last year Ive put on a decent bit of muscle throughout my whole body but I want to gain even more muscle and lose that excess fat. I want to...

iskippedlegday‎, 11-29-2018 01:24 PM
11-29-2018, 03:46 PM Go to last post
4 250

Shoulder Pain During DB Lifts

For some reason when I go heavy on DB Bench and DB Incline, I have bad shoulder pain that prevents me from going deep enough during the lift. After the lift, no pain at all though. Is it just a mobility issue or what? Thanks

NSPJohn‎, 11-29-2018 10:08 AM
11-29-2018, 01:04 PM Go to last post
1 146

Angry Gyno, help.

hello, I am 17 years old and I think I have gynecomastia. When I was young, at the age of 14 I had that coin under my breast, but it disappeared at the age of 16. I was fatty, and this year I lost 8 pounds. The problem is how it looks like now. I was at the endocrinologist and told me that the only...

ionut172‎, 11-29-2018 10:41 AM
11-29-2018, 12:39 PM Go to last post
1 150

What workout should I do?

Hi everybody, i will return to the gym after three months of not doing anything. I have a background in olympic lifting (2 years approximately), so i would like to do some workout with strength and hypertrophy as well. I was looking to do Fierce 5 the intermediate upper/lower, but I dont know...

almafuert‎, 11-28-2018 04:45 AM
11-29-2018, 05:43 AM Go to last post
5 316

workout programs to even out muscle imbalance with pecs

Hello I have a weird imbalance I've been noticing for most of my lifting career so far, right under my left peck i have a muscle that goes from the peck towards the abs but not on my right side. I tried googling this problem and it just came back with a bunch of results about peck strains. any...

shade613‎, 11-28-2018 07:54 PM
11-28-2018, 11:47 PM Go to last post
3 203

Question Workout program

Hello everyone! I am just getting started in weight lifting and I was wondering if anyone could help me set up a basic program. I ordered a bunch of equipment so I can do the basics at least. I have a bench, squat rack, dumbbells, my bar and weights for it. I also have somewhere where I can do...

MitchArnett‎, 11-28-2018 06:53 PM
11-28-2018, 07:27 PM Go to last post
1 139

Getting much stronger, no visual results over 1 year

I've been "lifting" for years, but probably consistently lifting heavy for 1-1.5 years now. I'm 5'10, 137 lbs (female). I mainly want to gain muscle in my glutes. I do legs 2-3 days a week. I do hip thrusts, single leg dead lifts, cable kick backs, abduction/adduction, step ups w weight, glute push...

rae1094‎, 11-28-2018 04:57 PM
11-28-2018, 07:13 PM Go to last post
2 290

Smolov Jr: Strong but sore

As a quick background, I've been powerlifting for several years now. I say powerlifting only to distinguish from body building or other styles of training, but I haven't competed or anything like that. I did the Smolov Jr program for bench press back in June of this year. It went pretty well. I...

Danoby1990‎, 11-28-2018 06:59 PM
11-28-2018, 06:59 PM Go to last post
0 138

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