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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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Size or strength program?

Hi, I've been lifting on and off for about 6-8 months now, have run 5x5 each time. Im in uni and every 12 weeks I leave for a 4 week holiday where I have no gym access, so when I get back I have to start again... My Current Stats: BW:66Kg, 5RM: Squat-85Kg, Bench-70Kg, Deadlift-100Kg I...

LaJester55‎, 04-12-2017 07:09 AM
04-14-2017, 07:12 AM Go to last post
5 878

Stalling/Plateau --> Regression!?

just started actually lifting about 6 weeks ago, I've been doing SL 5x5, really great nub gains so far but: a few workouts ago I hit a ceiling on my barbell row and my overhead press. on the barbell row i'm stuck at 135. I had gone up to 145, but I felt like I was cheating a bit so I brought...

DonnyLuvd2Bowl‎, 04-09-2017 11:10 AM
04-14-2017, 06:12 AM Go to last post
12 1,121

Am I Overthinking?

So as any guy or gal does when they're in fitness and working out sometimes I feel like I overthink things and make it way more complex than it needs to be, but please correct me if I'm wrong. PLEASE NOTE WHAT IM IMPLYING ONLY IMPLIES TO BEGINNERS TO INTERMEDIATE LIFTER NOT THE MORE ADVANCED...

fairbjosh‎, 04-13-2017 12:15 PM
04-14-2017, 05:22 AM Go to last post
6 287

Low Libido While Working Out (only comes back with rest)

Hi All: I am new to the forums. I am a moderately fit 32 year old male. From 2014 - 2016, I worked out regularly. I did 30 minutes of HIIT Cardio 3x per week, and I had a weight training regimen 3x per week which consisted of compound lifts (bench press, barbell rows, dumbbell squats,...

DoubleLouis‎, 04-04-2017 10:56 AM
04-14-2017, 04:57 AM Go to last post
12 599

Comment my new workout

History: I had great success with SS -> Fierce5 -> Madcow, then I had hamstrings injury on Football. I came back again on Madcow, but last september I stopped working out. Lot of working, travelling and other life stuff... I started again this week. This is the plan:

nikolal777‎, 04-14-2017 12:15 AM
04-14-2017, 03:18 AM Go to last post
1 183

Unhappy Please Read

Ok so I am desperate for help, I need to help to be encouraged, I am about to be in training for my P.O.W.E.R. Test for Police officer I've got approximately 2 years before I'm on patrol if I make it. That isn't my only reason for wanting to get some weight and muscle I've always been skinny and...

Rasheedsodmg‎, 04-14-2017 12:44 AM
04-14-2017, 02:13 AM Go to last post
3 205

Do arms need a day of there own in a split

In a split do you think arms should have a day of there own? Example Chest Back Shoulders Legs Arms Or is it unnecessary and you should just train them like so Chest/tri's

Lifting4‎, 04-13-2017 12:56 PM
04-14-2017, 01:51 AM Go to last post
8 299

Why you need cardio. Don't be arrogant.

I come from a sport where cardio and raw power work together, called rowing. It's interesting because the two camps really are separate. The cardio masters, like cyclists and skiers, stick to themselves, while the true weight gurus also stay together (PL/OL). We rowers mostly come up with our...

31128‎, 04-03-2017 10:51 PM
04-13-2017, 06:04 PM Go to last post
26 1,057

Next program

Looking to start a new program just rolled the madcow 5x5 for the past 9 weeks until failures. My current lifts are 255/365/455. I'm looking to gain some size and switch up with more isolation. I would like to put on some size and maintain my current diet of 3500-4000 calories per day. Any...

apsmith4992‎, 04-13-2017 04:09 PM
04-13-2017, 04:09 PM Go to last post
0 194

What is the best routine

that is a sticky for building mass? EDIT: I am doing viking barebones series, is that fine for bulking and building mass or should I switch

socceredwin‎, 04-13-2017 02:35 PM
04-13-2017, 03:06 PM Go to last post
1 162

AllPro routine with high impact sports

I just found the AllPro workout and it looks like it might be close to the perfect workout for me at the current time. Rippetoe's SS workout is just too much too heavy squats with my current flexibility and tendon/ligament state. I do have 2 questions though. 1. I wake board almost every...

arcticnova‎, 04-12-2017 02:08 PM
04-13-2017, 01:46 PM Go to last post
5 277

So many beginners gains, now i'm at a loss.

Allow me to provide some background. I began my weight training endeavors in august of 2013 at age 14 weighing in at roughly 140. I was very young and had zero experience in this aspect of life. Football started and my coaches at the time ran us through a very basic training regimen which primarily...

dbusby98‎, 04-12-2017 08:32 PM
04-13-2017, 12:19 PM Go to last post
6 314

Critique my routine

Constructive criticism is much appreciated. I am 5'11 165 looking to make gains. I have been working out/lifting for approximately 1.5 years continuously. I am definitely a novice so I did not fully create this plan myself, but rather used a BB article for the top 2 dumbbell only programs with some...

jmeyerhofer‎, 04-13-2017 09:52 AM
04-13-2017, 12:01 PM Go to last post
2 1,253

Off Season Training

I compete each December as a way to test my gains, and each year, I easily make the 165 weight class. I'm about to finish my current program, and am looking for a good hypertrophy program so I can gain some muscle mass. Does anyone have any suggestions? My training background is 531 and the...

pterry0404‎, 04-13-2017 10:19 AM
04-13-2017, 11:55 AM Go to last post
1 172

Only fat loss work out program recommendation.

Hi guys I was reading this article from bodybuilding and I read ho_124's workout. (https)://bodybuilding.com/fun/best_cutting_workout.htm you can just get rid of the paranthesis surrounding the https Do you guys think that this workout is good to lose fat loss? I don't mind not gaining...

21percentfat‎, 04-13-2017 11:27 AM
04-13-2017, 11:52 AM Go to last post
2 170

Bad results from linear progression

Fierce 5 started February, I reset at 215 squat down to 185 squat today, but my knees still cave in, when I could do 185 without this issue before. Maybe it's because I played soccer yesterday (I ate an extra 200 calories in addition to bulking calories to compensate) but this is very discouraging....

Minyoungk‎, 04-12-2017 09:12 PM
04-13-2017, 11:50 AM Go to last post
6 1,986

How often should you do drop sets?

I hear you should do it once a month for each muscle, otherwise it's no good for your CNS. Is this broscience?

Fairplay‎, 05-14-2012 01:13 AM
04-13-2017, 11:14 AM Go to last post
9 12,786

after deload, how fast increase the weight back

Hello, sorry I couldn't google this. I do the fierce5 beginner program. Today I failed at benching 87.5kg. If I fail again on Friday I should go back 15% to 75kg. But how fast should I later increase the weigth? If I do it at the normal speed I would need 5 increments, which means 6 weeks...

Respektschelle‎, 04-10-2017 12:50 PM
04-13-2017, 10:12 AM Go to last post
7 292

Question Is Jason Blaha's program is effective for growing?

Hello guys, I am Ectomorph skinny guy who wants to be big and muscular. I saw and read Jason Blaha 55 program, So his program talks about training 3 times a week and doing 5 sets and 5 reps bench press, squats, dead lift and barbell row. As I think, 5 reps means- Powerlifting. And not...

Bimbum‎, 09-16-2015 02:03 AM
2 Pages
1 2
04-13-2017, 08:15 AM Go to last post
32 1,139

Girl bulking with Wendler 531 now looking for a Hypertrophy cut-program

Hi all, At the end of April I will have been bulking for the past 4 months and I want to start my first proper cut the beginning of May. Is it the first time ever I "officially" bulked and this will be my first official cut too. I have been bulking with the Wendler 531 BBB program and I have...

MaximeBt‎, 04-13-2017 05:13 AM
04-13-2017, 07:59 AM Go to last post
10 246

PPLs that alternate vs those that stay constant each session for hypertrophy

When it comes to hypertropy will you usually get more out of a PPL that is the same on every session, or one with more variety? eg Push 1 has flat bench as the main lift, Push 2 has dips or DB Incline.

AD1985‎, 04-12-2017 11:15 AM
04-13-2017, 07:19 AM Go to last post
1 177

Becoming Fit!

Hello! I'm new to bodybuilding.com and am pretty new to working out seriously. I've been looking around and trying to find a good 5 day workout split that will help me to start getting muscle mass and definition. I'm very new to all of this and this may be a sort of long thread but any direction...

JChinny‎, 04-11-2017 12:53 PM
04-13-2017, 06:34 AM Go to last post
6 162

Workout routine

I was making my own program and I was hoping if someone can see if it's good or not???i've been working out for 4-5 months...I want to gain Lean muscle mass and Can I train my back and biceps twice a week and the next week train my chest and shoulders twice ?? Monday-chest and shoulders...

Ahmad19982207‎, 04-10-2017 09:38 PM
04-13-2017, 06:18 AM Go to last post
14 366

All Pro to Fierce Five

I am currently running All Pro full body workout and its ok but I do not like it near as much as I liked Fierce Five(about a year ish ago). My question is can I switch to Fierce Five without doing the introduction phase since I have been lifting in a progressive full body program for several...

timoteovaughan‎, 04-12-2017 09:00 AM
04-13-2017, 06:15 AM Go to last post
7 284

Is a 3 day a week weight training effective?

I've been weight training for about 6 months, but I've always played sports. I'm currently doing a push pull leg split,I'm only 17 but I was just asking if 3 days is enough to gain muscle at the fastest rate possible

mu135‎, 04-13-2017 04:52 AM
04-13-2017, 05:25 AM Go to last post
6 254

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