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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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Question Is this routine good? Please Help!!!

I have lifted for nearly 3 months and I used to hit every muscle once a week (4 days split). I want to see more gains, can this routine help me? Monday: Chest (Morning) / Shoulder + Tricep (Night) Chest: - Incline Dumbbell Press - Bench Press - Dumbbell Bench Fly - Dumbbell Decline Press...

lws1106‎, 05-14-2017 06:07 AM
05-14-2017, 06:20 AM Go to last post
2 126

Sprained ankle - looking for programs to do while rehab

hi there, I was looking for a program to do while I recover from a sprained ankle (type 2 and on crutches). I have been lifting since the 90's and have been doing strength programs for the last few years (5/3/1 etc). My pic is from 5 years ago and I have put on 25 pounds since then and am 15%...

jeffkoosh‎, 05-14-2017 05:25 AM
05-14-2017, 05:25 AM Go to last post
0 104

About Chest

Hi guys! I've got huge problem with my chest. I tried everything but it just not get any bigger. I do chest in gym 2 times a week.I tried all the main exercises and many others. Do you know any trick or any advise because it gets no bigger. Thnak u

loukas123456‎, 05-13-2017 10:17 AM
05-14-2017, 04:50 AM Go to last post
5 188

6 days a week too much?

I'm considering working out 6 days a week, would that be a good idea? Routine would be: Monday: Chest, Abs Tuesday: Biceps, Shoulders Wednesday: Legs Thursday: Back Friday: Repeat monday Saturday: Repeat tuesday. Is this too much?

djangofreeman‎, 05-11-2017 04:49 AM
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05-14-2017, 04:46 AM Go to last post
67 2,170

Looking for Some Fitness Advice

Hello Guys, I've been out of training roughly 4 months. I've not been completely inactive as i have been doing body weight exercises to try and keep some sort of shape, however i have now joined back at the gym andmy goal is to put on some mass and fill my frame out!.. but im unsure on what...

Aiden123‎, 05-14-2017 12:30 AM
05-14-2017, 04:40 AM Go to last post
3 224

Question Can I use this Workout Schedule? (Hitting every muscle group twice per week)

Today is the end of my semester, so I will have a lot of time to go to the gym. I decided to hit every muscle group twice a day (except for my Quads, coz it is too exhausting....) and therefore I made the following schedule by myself, will I be overtrained? Mon: Chest + Abs Tue: Leg + Arm ...

lws1106‎, 05-14-2017 01:05 AM
05-14-2017, 01:12 AM Go to last post
2 919

Gaining muscles while on cutting period

Hello guys!! I just wanted to ask about gaining muscles or at least not losing them on my cutting period. I started my day with 20 min running and then immediately i drink one scoop of my protein(ON optimum GOLD) then i eat my breakfast at 8 o'clock(cereals with and some nuts). 12 o'clock i eat my...

loukas123456‎, 05-13-2017 10:02 AM
05-13-2017, 11:33 PM Go to last post
11 262

Where can I get a standard size Trap/Hex Bar?

Looking to buy a standard size (1 inch) hex/trap bar. I can only find Olympic size but I only have standard size plates. Thanks guys

dairycorncarne‎, 05-13-2017 09:12 PM
05-13-2017, 11:15 PM Go to last post
1 159

Back workouts for a beginner

I am new to this and was wondering what would be a good workout for all my back muscles.

Lazirous‎, 05-13-2017 09:36 PM
05-13-2017, 10:06 PM Go to last post
2 200

Should i Change my routine?

Hello, I've been working out "on" and "off" for a year but just last month got alot of free time on my hands and started taking it seriously. as of now im 90.5kg standing at 183cm, im looking to lose fat obviously and i am committed to it, food wise of course. So here is the routine that i am...

IsntingMus‎, 05-13-2017 12:12 PM
05-13-2017, 09:14 PM Go to last post
3 188

Post Mini Cut

I wanted to do a Mini Cut around 4 to 6 weeks but i dont know the best way about it. Im 6ft 205lbs. i dont really know my body fat percentage rn but i included some pictures of my build.(Sad Kunt). Ive been lifting and on a bulk for about 7 minths rn. my main lifts are Squat 365 Bench 245 Deadlift...

MarzMH‎, 05-13-2017 05:37 PM
05-13-2017, 08:26 PM Go to last post
7 208

Questions regarding the beginners routine

Firstly, I'd like to thank all of you who helped write that routine - I was 'messing' about with weights for a while and it's only when I started the routine that I started to notice gains :-) My first question is is it ok to do the same weight amounts three times a week? I know it says to...

nBrooker‎, 05-13-2017 11:54 AM
05-13-2017, 05:42 PM Go to last post
3 241

Question about full body workouts and not being able to follow a consistent schedule

Hello! I've been going to gym on and off and this year I've been proud about how consistent I am since the start of 2017. My programs are usually a standard Push/Pull/Legs routine and standard Full Body workout. One of my main problems is generally having an inconsistent schedule, I am able to...

williamraym‎, 05-13-2017 01:35 PM
05-13-2017, 05:15 PM Go to last post
3 204

Wide hips, Narrow shoulders... help me work on it.

I'm sure you have met my likes before, so I'll try to make this short. My hip is a little bit too wide, shoulders little too narrow, and small man boobs to be honest. Go ahead, make fun, but this is serious. I've been letting myself down for years, making it all only worse. I want to start...

TimeToFixMyLife‎, 05-13-2017 03:00 PM
05-13-2017, 03:08 PM Go to last post
1 133

Newbie gains

Do the so called "newbie gains" end after a certain time period or after you've gain a certain amount of muscle? I've been training for a year and for half of it I had no clue what I was doing so I assume that my results have been sub-optimal. So have I "wasted" a lot of my newbie gains or will...

Thomazo‎, 05-13-2017 09:26 AM
05-13-2017, 01:12 PM Go to last post
7 248

Abs never sore/Not Growing

I understand that getting DOMS isn't necessarily an indicator of a good workout, but every other muscle in my body gets sore the day after a workout. I've been training now for about 2 years and still don't have the ab definition I've been working towards for so long. I'm 6 feet tall and weigh...

whateverworks89‎, 05-13-2017 12:49 AM
05-13-2017, 12:42 PM Go to last post
3 239

Icecream Fitness for Novice 5x5

Hey everyone, For the past 3 years, i've noticed that I have lower back pain whenever i lift heavy stuff or bend over too much (shovelling for long periods). I'm not sure what caused this. The only recollection I have of ever hurting my back was 10 years ago, when my tailbone area was hurt when...

ToastAndEggs‎, 05-13-2017 10:09 AM
05-13-2017, 11:55 AM Go to last post
3 159

Question Am I overtraining???

Hi there! For the whole year I've been training 5 days a week, each workout being quite long (1.5hr), wednesday and sunday being my rest days. Pretty much hypertrophy only, always in between 8-12 reps, always 4 sets + final drop set for each exercise, short rest periods, sometimes also...

mrhankey87‎, 05-13-2017 05:27 AM
05-13-2017, 11:32 AM Go to last post
3 207

Opinions on my routine?

I've been training for about 3 and half years and would consider myself a intermediate lifter. My goal is muscle mass fyi. Decided to see whether i ready to make my own routines and put something together, feel free to critique. Upper A: Barbell row Incline Dumbbell press Military press...

Fatal96‎, 05-13-2017 08:55 AM
05-13-2017, 09:22 AM Go to last post
1 152

Critique beginner workout schedule

Hi, I am new to lifting and have been using a program for 2.5 months. I wanted to get people's take on it and see what I could improve. I do 3 sets on every exercise ( unless noted by the exercise), with 8-12 rep ranges (unless noted by the exercise). My goal is primarily hypertrophy and weight...

n64bomb‎, 05-13-2017 07:52 AM
05-13-2017, 08:51 AM Go to last post
4 163

Smile Maintaining Muscle on 3 Month Travelling

Hi all I am about to go travelling/backpacking for 3 months and I am pretty concerned that I am going to lose a lot of muscle mass. Not too concerned about being able to eat enough to maintain muscle, but my workouts will obviously have to change as I won't have access to a gym. I am...

CardioCounsel‎, 05-12-2017 08:24 AM
05-13-2017, 06:52 AM Go to last post
8 304

Would appreciate some help, from a long time lurker

Hi, I've been here for a long time as a lurker, but I can't seem to find anything exactly on what I need. Now, I may be posting this in the completely wrong place, but I'm not sure where to post this. Anyway, any help would be appreciated! So for starter info: I'm 21 years old, 6'1, and 276...

SladeStroke‎, 05-12-2017 10:53 PM
05-13-2017, 06:35 AM Go to last post
4 216

Building muscles with HIIT ?

Hello, i've recently heared about HIIT (high intensity interval training). Is it possible to gain muscles only with this programm ? Or is it only for cardio and more like an addition to classic training methods ? I don't get very good results with classic training methods, so I thought maybe...

Michael22334‎, 05-13-2017 06:19 AM
05-13-2017, 06:30 AM Go to last post
1 158

"The better" novice routine

According to you, and according to your path, what is the best program for a beginner?

Fitfou‎, 05-12-2017 05:38 PM
05-13-2017, 05:36 AM Go to last post
5 315

Marathon training + hypertrophy

For some reason that I've now forgotten I've signed up to run a marathon next April. I'm confident I can target 3.5hrs with a good training program and I want to take it as seriously as I can. Problem is I've worked really hard to get to where I am today - I'm 33, 96kg & 193cm around 12 to 14%...

salmonpaul1‎, 05-13-2017 01:39 AM
05-13-2017, 04:26 AM Go to last post
1 131

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