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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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2 X full body rep advice

Hey all, planning to try build some muscle after loosing 1 stone and half, going to eat like a maniac and of course still hit the weights, as I have been in deficit so long I still feel a bit weak on weights. I can get to gym every Monday and Thursday and I'm going for the compounds but struggling...

Stevie1982‎, 10-23-2019 04:19 PM
10-23-2019, 04:19 PM Go to last post
0 330

My Thoughts on Rep Quality / progression for hypertrophy

REP QUALITY & PROGRESSION (mainly relating to hypertrophy, mainly for more those more advanced in training age) My thoughts, you might agree, might not. Maybe it might make you think, feel free to share your thoughts! "Which rep is the most important? The last one. Which rep do most people...

jk202‎, 10-23-2019 04:21 AM
10-23-2019, 02:20 PM Go to last post
20 981

Is this too much for a beginner?

Hi, I had a free "consultation" at my gym. They were trying to get me to sign up for a personal trainer. I showed this big guy lists of workouts I wanted to work on and he said they were all for primary muscle groups/compound and that it wouldn't work any stabilizer muscles which is important to...

xXGreenXx90‎, 10-21-2019 04:50 PM
10-23-2019, 12:01 PM Go to last post
12 1,006

Post Would like help creating my first routine

I am almost 20 and I am wanting to get in shape for boot camp coming up in about 6 months. I am not expecting to be shredded, but I need to be more prepared, but also want to get on the right track for keeping in shape. Right now I am thinking of a 3 day weights, 2 day cardio workout split on...

NickFuja1‎, 10-22-2019 11:44 PM
10-23-2019, 11:14 AM Go to last post
5 497

I am overtraining shoulder?

Sorry for my english, im from uruguay.. My question is if im overtraining my shoulders.. I train each shoulder head for its own, for example: For rear delts i do 20 sets For lateral delts also 20 sets, and for front delts, i do 12 sets...its that too much? What do you think? There are spme of...

santivinas1‎, 10-22-2019 08:27 AM
10-23-2019, 03:55 AM Go to last post
4 571

Thumbs up Pplul

Hi everyone, I really like Lyle McD's GBR and Coolicada's PPL. I have done each workout consistently at different times and a career change means I can now comfortably get to the gym 5 times per week. Can I do the PPL from Coolicada and then the UL from GBR to make a PPLUL week? Anyone see...

WhatsAppRicky‎, 10-22-2019 04:51 AM
10-23-2019, 02:39 AM Go to last post
2 555

Fierce 5 progress so far (about a month in)

Hey all, So I'm about a month into the Fierce 5 Novice Program. I have to say, it feels good finally going into the gym with a plan, instead of just doing "whatever" machine fits the workout for the day. I am going to the gym religiously, and haven't missed a single workout. I haven't made a ton...

jwpjr‎, 10-22-2019 09:44 PM
10-22-2019, 10:24 PM Go to last post
2 450

Post Which muscles to workout together?

So apologies for the dumb question but a lot of people seem to have different opinions on this matter and i'm trying to gather knowledge regarding this so i can come up with my own opinion. So my question is what's the best muscles to workout together are? And which muscles to workout first? for...

grizzlybear0‎, 10-22-2019 01:53 PM
10-22-2019, 06:16 PM Go to last post
4 484

Need some advice (not medical) regarding injury and training

Long time reader/admirer and first time poster. Just a quick background on me. I'm in my late 30s. I've done mostly machines and workout videos like insanity and only started lifting seriously in the past half a year. I'm following a program from "powerlifting to win" website that is a variation of...

kanfive‎, 10-22-2019 09:47 AM
10-22-2019, 11:02 AM Go to last post
4 493

push/pull/legs question

hello, so im new here so please dont judge, i want to switch to push pull legs routine 6 days split so im wondering is this workout good or no, i uploaded an attachment file please check it out and what do you think about push pull legs workouts. so my main question is that workout i...

anashaddad999‎, 10-20-2019 04:09 AM
10-22-2019, 09:46 AM Go to last post
4 989

Workout program/eating

Hello, my name is Tyler 23 5’7 I weigh about 160 now I’m not familiar with Kg’s and all the other stuff. I want to bulk a little and my on my stomach as well as cardio. If anyone has a suggestions or helping on this path I would love all the advice I can get!

gaubert505‎, 10-22-2019 07:30 AM
10-22-2019, 07:30 AM Go to last post
0 446

Planning on gyming hard again

Hey guys, To keep things short and tidy: I have stopped going to the gym consistently for about 3 years now and as a result have gained an obscene amount of weight. I went from 170ish to 230 :( I want to go back to the gym again. Should I stick to my usual powerlifting/ weight lifting...

Weakfluff‎, 10-21-2019 11:45 AM
10-22-2019, 05:38 AM Go to last post
4 593

Cool Not sure what program to use for compound lifts.

I have been lifting for about 2 years. The first year would be a bunch of random machine exercises focusing on gaining mass in my arms. The second year of training would be mostly focused on trying to even out my disproportionate body. For reference, the first year I would never do legs and rarely...

arepetyuk‎, 10-21-2019 09:48 PM
10-22-2019, 05:02 AM Go to last post
3 549

Powerbuilding routine i ran with great success

Hi guys. I am quite new on this forum. I am going to talk about a routine I ran (with a few minor modifications) for over 3 years hat raised my numbers as hell (not Just my 1RMs, which i don't really care about since i don't compete) while making me gain tons of mass. I had big success with...

Mattfers‎, 10-20-2019 03:46 AM
10-22-2019, 02:53 AM Go to last post
10 1,019

3x8 vs 4x8?

Hey guys. Currently I'm running FB 2x week program, working out on Monday and on Friday. On compounds currently I'm doing 3x8, except deadlifts which are 3x5. Since I'm getting plenty of rest, would it be better to add an extra set on compounds, and do 4 sets of each exercise, or it will slow down...

jeremybra‎, 10-20-2019 07:18 AM
10-22-2019, 02:37 AM Go to last post
8 915

How many sets

For hypertrophy and muscle growth, how many sets are optimal per workout for each muscle group if i train every group twice a week, i know the 30-70 second time under tension rule but the number of sets you should do per muscle group isn't clear to me. Thanks :)

Myxx‎, 10-20-2019 01:58 PM
10-21-2019, 07:06 PM Go to last post
6 752

Question Weightlifting program for a trans guy

Hello! My partner LOVES this forum, but I am brand new (and brand new to working out lol) so please let me know if this is the wrong place to post this. I am a trans guy (aka I was born female and am transitioning to male) and I am pretty overweight. For about 13 years, I danced recreationally...

c0dfish‎, 10-21-2019 10:26 AM
10-21-2019, 03:12 PM Go to last post
2 427

Looking for my next Program

Hey Bodybuilding Forums: long story short, i've been doing Fierce 5 till 2016 or so and then moved on to 5/3/1beginner around late 2016. Had a knee injury mid 2017 but kept going with it till today. I'm looking to switch it up a little but keep with the similiar 3x a week system but stick with...

VmissileX‎, 10-21-2019 11:37 AM
10-21-2019, 11:51 AM Go to last post
1 393

Question Can I combine P/P/L and 5x5 stronglift?

I am a beginner in terms of lifting and am skinny and looking to put on muscle mass and had heard 5x5 stronglift is very effective for hypertrophy and strength. I currently do Push/Pull/Legs 6 days a week and was wondering if I could combine the both? For example a push exercise would be 50kg Bench...

Taner0607‎, 10-18-2019 07:00 AM
10-21-2019, 10:49 AM Go to last post
5 883

Basketball/Gym

So i have been doing a push pull split program like since august and i started really getting into fitness and starting watching a lot of videos about recovery time,hypertrophy basically anything to learn more And i now have started doing basketball along with my fitness and iam kinda interested...

Topaz121‎, 10-20-2019 03:40 PM
10-21-2019, 10:35 AM Go to last post
6 473

Advice/help re building muscle shoulders/arms/back

Hi all, I am new to Bodybuilding.com currently on a fitness journey, my main goal is to build upper body strength, definition in my shoulders arms and back. I am currently doing the below using 5kg on each side. Lateral front raises 4 sets 8 reps lat side raises 4 sets 8 reps bicep...

Franfitness1990‎, 10-21-2019 05:37 AM
10-21-2019, 10:02 AM Go to last post
3 448

Post Question regarding leg exercises

Hello everyone ^_^ So right now i got back to working out 3 days ago and my legs don't last much on the treadmill and i'm mainly doing the bike 60 mins a day + 30 mins no the treadmill however my legs/feet hardly last on the treadmill and i wish to get my body used to this so i plan to add legs...

grizzlybear0‎, 10-21-2019 02:37 AM
10-21-2019, 09:56 AM Go to last post
2 459

Fierce 5 - hit a wall

Hi all. I've been doing the Fierce 5 program for a little over 2 months and I've hit a bit of a wall and would like some advice/opinions. I can no longer add weight on a few of my lifts (bench, pendlay row, lat pull down) but I can continue to add weight on my squats and deadlifts. A few of...

birkett87‎, 10-18-2019 06:41 AM
10-21-2019, 02:55 AM Go to last post
8 1,054

Is there any benefit to taking short 15s rests over 1-5 min rests?

Some backstory: I used to weightlift a lot in high school, and some a little in college, but I mostly stopped. My weight yoyo'd and I'd get addicted to lifting, sometimes working out twice a day 4-6 times a week. Now I am 27, still cant control my yoyo weight at 330 lbs...my life feels a little...

chalck‎, 10-17-2019 04:58 PM
10-21-2019, 02:33 AM Go to last post
23 1,492

Why am I not losing weight?

So I've mostly been doing cardio on the elliptical for 1 hour x5 days per week. I typically burn about 520 calories, I'll be drenched in sweat because i change inclines a lot throughout the workout. I limit myself to 1300 calories per day as well, just of whatever I want or feel like eating as long...

nicole019‎, 08-14-2019 10:27 PM
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10-21-2019, 01:00 AM Go to last post
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