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Forum: Workout Programs

What workout is best for your goal?

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Question 3 times per week.Enough to make some gains?

Hei guys.Today I found out that I have a minor hearth disease which doesn't let me to make a serious performance sport.And it's sad news for me because my hobby was the gym...my true hobby.But idk if a performance sport = gym tbh.I was going 5 times per week and idk..I am scared that I will make...

Costyiii93‎, 11-09-2017 11:22 AM
11-09-2017, 11:24 AM Go to last post
2 187

Talking How often to train abs and oblique

What's the best ratio of frequencies to train abs and oblique?

TakeAseat‎, 11-09-2017 05:09 AM
11-09-2017, 10:53 AM Go to last post
4 191

HIP impingement help

Hi I’m looking for a bit of help from some people who know so thought I would post here. I’ve recently 2-3 months being doing a full body workout routine I found online that uses dumbbells only , I do the workout 3 days a week but my hip has been hurting more and more lately. I have been diagnosed...

bgeorge732‎, 11-09-2017 09:38 AM
11-09-2017, 09:38 AM Go to last post
0 61

All pro variation question

Hi guys, what do you think about this variation off all pros routine? Bench Press Squats Romanian deadlift Barbell rows overhead press lat pulldowns SS Bicep curl / calf raises triceps extension

ffdd11‎, 11-08-2017 05:00 PM
11-09-2017, 08:28 AM Go to last post
4 181

Starting Strength. Beginning month 2, why does my bench and overhead press suck?

So I'm starting on month 2 of SS and here are my current lifts..Squat- warmup 45x1x5, 135x1x5 and then set 225 x3x5. Deadlift-225x1x5. Bench-warmup 45x1x5, 95x1x5, set 115x3x5. Oh press-warmup 45x1x5 set 95x3x5. No matter what I cannot increase my bench or oh press for sets. I mean I could probably...

Ckdjim‎, 11-08-2017 05:59 PM
11-09-2017, 06:30 AM Go to last post
5 289

Strength AND Muscle (1 sentence question)

If I can't gain strength on a certain exercise, does it mean that I am not building muscle?

Notitia‎, 11-09-2017 05:42 AM
11-09-2017, 06:16 AM Go to last post
1 127

Lightbulb How many days per week should a novice train grip?

I started grip training recently and have made excellent gains. It's helped me in so many ways. But now I'm using much heavier kgs and reps, and I'm starting to feel my tendons get sore. How often should grip be trained? I know Bruce Lee trained that every day, but he had the body of an...

shillshocked‎, 11-08-2017 07:08 PM
11-09-2017, 06:10 AM Go to last post
5 191

Post My cutting routine ( workout + nutrition)

Hi my name is Neal. age: 23 gender: male weight: 71.7 Kg ( 158 lbs) hight: 1.63 m ( 5.5") fat percentage : 33% goal: to reduce fat percentage and get a lean body ( weight goal of cutting 63 Kg (139 lbs)) I have started cutting two weeks ago, for the first week I did a full body workout...

Neal022‎, 11-07-2017 05:19 PM
11-09-2017, 05:13 AM Go to last post
3 261

5/3/1 Boring But Big Beltless

I usually use a belt on my squat and deadlift working sets. I am going to do Boring But Big in 2 months, but I want to do them beltless so my lower back gets a little more work. Should I just say screw it and base my Boring But Big set percentages based off of my squat and deadlift with a belt or...

tlifter‎, 11-07-2017 02:52 PM
11-09-2017, 01:34 AM Go to last post
14 402

Wink I'd like to hire a Competition Coach

I live in Indianapolis, I'd like to compete but I wanna hire a trainer. If you can help please let me know !

1Fonzie‎, 11-08-2017 11:49 PM
11-08-2017, 11:49 PM Go to last post
0 205

Fierce 5 "Novice Program" Spreadsheet

I couldn't find one so I decided to make one myself. What is it?: A spreadsheet which automatically generates a 7-week cycle of the Fierce 5 "Novice Program" by inputting your day one lifts, instructions included Any differences from the "stock" program?: None, except for abdominal work which...

FatalTragedy12‎, 11-08-2017 08:40 PM
11-08-2017, 10:22 PM Go to last post
2 194

My workout plan?

What's up guys. I am relatively new to working out, but I have been following this program: Workout A: Squat 3x5 Bench Press 3x5 Deadlift 1x5 Additional accessory exercises for chest and arms. Workout B:

workout5897‎, 11-08-2017 07:45 PM
11-08-2017, 09:52 PM Go to last post
1 94

Beginner looking for advice on self made dumbbell workout

I'm 33 years old, 5'8", and 280lbs. I recently started working out with the limited equipment I have. I have an elliptical and dumbbells. These are the exercises I've been doing: one arm rows, bench press, shoulder press, alternate hammer curls, standing tricep extensions, and alternate bicep...

newbie51084‎, 11-08-2017 05:01 AM
11-08-2017, 09:01 PM Go to last post
5 303

(PICS) Can I start a lean bulk?

Hey guys I started lifting a little over a year ago and ever since my main goal was to also lose weight because I was fatter and in the last 6 months I was strictly at a calorie deficit so I lost more weight at the same time constantly weight lifting training every week. But now I want to start a...

NesimDurmus‎, 11-08-2017 04:31 PM
11-08-2017, 07:47 PM Go to last post
2 132

Jason Blaha's 5x5 ICF

I've been on Jason Blaha's 5x5 ICF program for 3 months now, increasing in weight 5 pounds each week. When I first started on August 28th, my stats were: Squats: 135 (I started too low) Bench: 135 Deadlift: 225 As of today, my current stats are: Squats: 185 Bench: 185

azhanger‎, 11-08-2017 06:21 PM
11-08-2017, 07:27 PM Go to last post
5 139

Question Is this routine good for mass

So I started on a cut from 25% 215lbs and ended at 170lbs 11%. Lost a good deal of size but I did that drop in 4 months so it was expected. I'm slowly easing into my bulking and was wondering if I should change up my routine. My goal is more surrounding around aesthetics and size, and less about...

Fonzarp‎, 11-08-2017 11:40 AM
11-08-2017, 07:21 PM Go to last post
8 270

Increaseing bench press 5 pounds a week?

Can I increase my bench press by 5 pounds a week as a beginner? I am doing the fierce 5 upper/lower as I seen you can do that as a beginner. I have been progressing at increasing the weight by 5 pounds every two weeks, but I feel like I can do more. I will only increase my flat bench press by 5...

hbaydoun‎, 11-05-2017 01:20 PM
11-08-2017, 04:46 PM Go to last post
27 803

Your opinion about this routine

1. Chest 2. Back 3. Arms 4. Abs/ Cardio (I want to rest other muscles, while working a little cardio and abs) 5. Chest/ arms 6. Back/ Shoulders 7. Legs Than rest a day and repeat :)

armusdizijak‎, 11-08-2017 02:20 PM
11-08-2017, 04:44 PM Go to last post
9 145

ICF 5x5 or PHUL for cutting (beginner)

Hey all! I'm seeking advice for a program to follow while cutting. I'm 29M/5'9"/180lbs. I'm following a 2k calorie cut. I'm considered a beginner since I don't know my max squat or deadlift. Bench is only 225x1. I like how ICF looks with the 3 squats per week. That looks like it can really...

Worker88‎, 11-07-2017 02:21 PM
11-08-2017, 04:15 PM Go to last post
3 181

StrongLifts not good?

Hi, all, 5'4" 29 yo I've currently been doing SL on a bulk after a half-year cut. My stats on SL are: 8/28: Started SL with bar or bar+10s for most exercises 9/27: Got BF tested; around 126 and 11% bf. Lifts (5x5 except DL 1x5): BP 95, row 105, DL 175, OHP 85, squat 155, pull down...

Pur3p3r50n‎, 11-07-2017 03:42 PM
11-08-2017, 02:20 PM Go to last post
6 295

Question Full body program, shoulder part of routine help please

Hi I am following a full body hypertrophy program from muscle and strength website but feel the shoulder part is not getting me the best possibility gains so want to change it. The shoulder is divided in three parts, so should I try to target each part individually. One part Monday ,one part...

AdventureRocks‎, 11-08-2017 12:24 PM
11-08-2017, 12:26 PM Go to last post
1 84

Intermediate lifting program

Hey guys, been lifting for 6-7 months now. Getting solid progress in weight but I want to focus on my main lifts as that’s where I enjoy the gym the most. I’m 15 years old, I weigh 196lbs (6ft 2) My lifts are: 87.5kg Bench 180kg Deadlift (new PB today) 150kg Squat 60kg Overhead Press I...

xdmorganx‎, 11-07-2017 03:16 PM
11-08-2017, 11:38 AM Go to last post
8 295

Best workout program?

I'm confused as f*ck by all the different workout programs on the internet, so what would you guys say is the best workout program for a BEGINNER, to get a lot of muscle mass and size?

brinkbrink12‎, 11-07-2017 04:30 PM
11-08-2017, 11:07 AM Go to last post
6 317

Which is better deadlift, leg curl or pause squat, rdl? Fierce 5

Just wanna have some opinions on whats better between the two. Im doing fierce 5 novice btw. Thankyou guys

Abeadrian2220‎, 11-07-2017 11:32 PM
11-08-2017, 10:51 AM Go to last post
12 274

Tactical Barbell Program

Good morning everyone. Someone suggested doing tactical barbell as a workout program as a conditioning style for those interested in combat sports (in my case, jiu jitsu). Has anyone tried this and can back up it's effectiveness? I've been looking for a strength and conditioning program. ...

unsensible‎, 11-08-2017 07:27 AM
11-08-2017, 08:53 AM Go to last post
4 117

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