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Forum: Workout Programs

What workout is best for your goal?

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    4,065 62,363

Skinny begineer looking for program.

Hi Everyone. I have signed up for a gym membership starting tomorrow. I am 5,7 and weight about 60 kilos. I am currently eating more plus 2 whey proteins shakes a day to gain weight. Anyway as a begineer I don't want to be in the gym for over a hour so I was looking for a split program that...

WheyNutin‎, 03-14-2017 03:04 PM
03-14-2017, 04:29 PM Go to last post
1 190

arnold schwarzenegger plan to mass

Ive been recommended to do this as a beginner but not the super sets i weigh around 59kg and 5ft7 and was wondering if this would benefit my goals, i want to gain muscle, is this any good for me? never been gym before

martinsmor‎, 03-14-2017 01:57 PM
03-14-2017, 03:02 PM Go to last post
3 174

2day split 3x a week

So during a ketogenic diet, I migrated to a 2 day split 3 times a week and have next to zero muscle fatigue. I know it sounds crazy, but it feels wonderful and has been extremely productive. Everything I've read says this is too much and doesn't provide for enough recovery days, but the gains say...

Happymojo‎, 03-14-2017 01:28 PM
03-14-2017, 02:02 PM Go to last post
1 139

5/3/1 is it enough volume?

Okay so i'm very interested to start 5/3/1, in fact I did my first press workout tonight and since i'm not used to such low volume i'm doing a bodybuilding split. Here's my question for those who have run 531... In its most basic form were really only doing one "hard" set for each major...

Xtactical‎, 03-13-2017 08:17 PM
03-14-2017, 01:47 PM Go to last post
10 616

How many days a week to workout

If I am training different muscle groups each day of the week, is it fine to exercise 7 days a week or is a proper rest day needed? Also, should I train biceps/triceps on the same day? i.e. Mon - Legs Tues - Biceps Wed - Triceps Thurs - Chest Fri - Shoulder Sat - Arms Sun - Back

asjdkiasjdsa‎, 03-09-2017 12:40 PM
03-14-2017, 01:32 PM Go to last post
16 802

Smile How to bulk with clean foods?

I've never been part of a forum but someone recommended that I join this to learn about things. So I'm a personal trainer, have been for 8 years. I'm toned and pretty cut. I specialize in weight loss and training clients who have injuries or medical conditions. I'm looking to bulk up, I'm about 175...

authenticsforall‎, 03-14-2017 01:02 PM
03-14-2017, 01:26 PM Go to last post
2 127

How many times for arms per week for mass?

Hello guys! I have been in the gym now for more than five months,but am still wondering, about how many time should i train my arm for mass? Some people say one time is enough and the others say u should train your arms twice! and i still dont know actually how many times should i train my arms...

AboMsfr‎, 03-09-2017 12:09 PM
03-14-2017, 01:23 PM Go to last post
8 450

Advice after gaining weight on Stronglifts

I did StrongLifts 5x5 for three months while taking whey protein and creatine. My strength did go up at a pretty steady pace, but I did put on about 8-10 pounds of what looks like pure flab. I know you're supposed to put on weight when bulking, but now I'm interested in getting the flab off. ...

hunter1899‎, 03-14-2017 10:35 AM
03-14-2017, 12:50 PM Go to last post
12 196

Waiting time between sets?

How long should I wait between sets? Also, how long should I wait between each exercise? E.g. Between doing bench press and barbell row below. Upper Day Bench Press - 4 sets - 32 reps Barbell Row - 4 sets - 32 reps Military Press - 3 sets - 25 reps Wide-grip Pulldowns or Pullups - 3 sets -...

asjdkiasjdsa‎, 03-14-2017 08:29 AM
03-14-2017, 12:27 PM Go to last post
3 174

What do u think of this fullbody workout?

Its called X-press, and from a norwegian trainer. Its like this. Day 1) Hard. Day 2) Medium. Day 3) Easy WORKOUT A: Squat Benchpress Upright rowning with dumbells Bulgarian outcomes

Smash00‎, 03-12-2017 09:10 AM
03-14-2017, 11:59 AM Go to last post
27 858

Newbie Guy Looking for Advice

Hi, I recently got a gym membership and am looking to start working out. I don't want to be a bodybuilder or anything but want to increase my weight by about 30 pounds (I'm skinny) and get my arms and legs to respectable sizes, plus work out my chest and abs. I have the motivation to go to the...

johmer02‎, 03-14-2017 11:11 AM
03-14-2017, 11:35 AM Go to last post
1 68

Not feeling a muscle tear in biceps and triceps

So I just switched over from Freeletics Gym +Bodyweight (I would do half the week gym, and the other half for bodyweight) to my new workout routine which is a 5 day split separate days for: Chest, Back, Arms (bi and tri), Shoulders and Legs - with abs and calves alternating every other day.. I...

ibrashizzle‎, 03-13-2017 03:12 AM
03-14-2017, 10:37 AM Go to last post
2 196

Might Be overthinking it!

Just started the gym a couple of weeks ago. Monday - Friday. I have a very specific set of goals this year and the gym is one of them. About me: Male 36 yo 165 lbs 5'10" Body Fat: 21% (according to the equation I found online measuring neck, waist, hips) My diet:

mcella1980‎, 02-10-2017 10:59 PM
03-14-2017, 10:09 AM Go to last post
12 3,561

New to working out - Need advice - With Pics

Hey guys. I have barely been to the gym my entire life, but I am ready to take it extremely serious. I have a few questions. First let me start off by telling about me and my body. About me and my body: -Turning 24 in two days -5 foot 6 -136 pounds -Very little muscle -Very little fat...

turkpowered‎, 03-13-2017 09:14 PM
03-14-2017, 10:03 AM Go to last post
3 404

Is my PT being too hard or am I a cry-baby?

I'm a beginner (intermediate-ish), been lifting around 1 year on a year-long cut (diet), started out overweight now normal weight. I recently got a PT (Personal Trainer) helping me out since I'm on a bulk now and I wanted to get more serious on lifting. At the moment I have the feeling that...

heyyo87‎, 03-13-2017 11:03 PM
03-14-2017, 08:46 AM Go to last post
19 826

Short but frequent weightlifting program for the morning?

Hi, one of my biggest problems with weightlifting is consistency, I am pretty good at sticking to things but when other things get in the way that can't be changed it screws the momentum up and usually ruins the habit I am trying to form. When I was lifting, I was lifting around 5pm-6pm for about...

StrewthCobba‎, 03-14-2017 05:50 AM
03-14-2017, 08:19 AM Go to last post
5 357

Icf 3x5 progress

I'm posting my ICF 3x5progress here, can you guys let me know if there's something wrong in the quantum of gains since I'm following a 3x5 not 5x5 due to serious time constraints. Also I skip out on barbell shrugs in ICF as I want to focus on the compound lifts. I do crunches instead of cable...

rohitsinghjain‎, 03-14-2017 05:54 AM
03-14-2017, 08:03 AM Go to last post
6 440

Viking's Bare Bones Series 5 day split adaptations

I was wondering if these changes to the program are fine. If not, what would be a better alternative using dumbbells/barbell only? Straight-arm Pulldowns/Facepulls - 3 supersets - 40 reps each ----> One-arm dumbbell row/Lateral raise Lying Leg Curls - 3 sets - 30 reps ----> Dumbbell leg curl...

asjdkiasjdsa‎, 03-13-2017 03:05 PM
03-14-2017, 05:56 AM Go to last post
1 417

Is this a good workout routine?

I train for 5 days a week and follow this routine: Mon - Shoulder Tue - Rest Wed - Chest Thurs - Back Fri - Biceps & Triceps Sat - Abs Sun - legs My goal is to increase muscle..I don't do cardio..I need suggestions, u are free to shuffle the body parts..I can only manage 5 days a...

p1257‎, 03-14-2017 04:50 AM
03-14-2017, 05:02 AM Go to last post
1 334

1 year of lifting, need advice on the next step

Hi, if anyone could help me, that'd be great. In two weeks time marks my first year of (semi-serious) training. I did a typical bro split for 9 months and a push/pull/legs (twice a week) for 3 months. I want to incorporate strength training as my lifts are weak and also I want to start to take...

rustlemejimmies‎, 03-14-2017 04:33 AM
03-14-2017, 04:46 AM Go to last post
2 363

Question Which workout split is best for me? advice needed

My current split is: >Chest/Triceps >Back/Biceps >Shoulders/Traps/Forearms >Legs I take Fridays off from the gym due to other commitments, that's the only rest day i have per/week. So the rest day comes after a different body part each week. Problem is that i am very shoulder dominant, my...

moatasim333‎, 03-14-2017 02:40 AM
03-14-2017, 03:04 AM Go to last post
1 351

Tom Mutaffis 3-Day Split

I have seen a number of posts lately regarding 3-day training splits and wanted to share a program that I put together which has worked well for me. Monday: Pulling (Back/Biceps/Deadlift) - Deadlifts (3 sets) - Chins (3 sets) - One-Arm Dumbbell Rows (2 sets) - Close Grip Pulldowns (2 sets)...

TomMutaffis‎, 11-12-2009 06:12 AM
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03-14-2017, 02:59 AM Go to last post
822 497,836

Looking at a weights program - not sure how much to lift

Finally back on the fitness horse for the first time in over a decade. I've been close to getting back on a few times, but always seem to lose my grip. I'm in the best shape I have been since my early 20's (currently 37), and I don't want to let go of the bull now that I have it by the horns. ...

Shamus3737‎, 03-11-2017 08:17 PM
03-14-2017, 01:05 AM Go to last post
4 539

3 Day Full Body Routine

Hey guys just wondering what you thought of my 3 day full body workout routine. My goal is to increase size and strength. I have a heavy day, light day and moderate day. Is there any changes you guys would reccomend? Thanks. I currently am 16 years old, weigh 155 pounds. I bench 135 for 5 reps,...

ovechking899‎, 03-13-2017 10:22 PM
03-14-2017, 12:55 AM Go to last post
1 381

Unhappy Returning to gym

Hello All, Honestly, I have just started gym again after taking a month break. before I worked out for 6 months, but I wasn't following a proper routine and was merely playing around in the gym. Now that I'm back, I want to take it seriously and would like some help. I have attached images of...

Muzzyy‎, 03-13-2017 11:40 AM
03-13-2017, 10:19 PM Go to last post
1 343

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