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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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Newby in this, older man, seek advice...

Hello there, first of all I apologize if this has been asked a hundred times before. I'm a 57 yo man, 5-11 height, 200 lbs. I have never worked out before and never been too active either. I've have noticed some serious muscle deterioration, especially in my arms and I decide to start working...

Krumenager‎, 08-09-2017 05:23 AM
09-11-2017, 07:59 AM Go to last post
19 622

Why SS 5x5 vs other workouts?

I generally switch workouts up every few months, and the way I'll do that is just look for one on BB.com. Currently Im using the Diesel power workout on the bodybuilding forums....forum won't let me post a link but just google it and you'll find it. On another fitness forum, people are...

glocke12‎, 09-11-2017 01:05 AM
09-11-2017, 05:36 AM Go to last post
4 549

Can I do additional exercise on my "rest days"?

I am currently on Fierce 5 workout program. I feel somewhat useless when i'm at home doing nothing especially since this workout program has 4 rest days a week. Can I do cardio,abs or some sort of workout on rest days because I dont really feel sore with this program and I feel as If i'm not...

ChaixD‎, 09-10-2017 07:14 PM
09-11-2017, 05:10 AM Go to last post
8 527

Failure Set

Ok...This is kind of a long post to ask a short question, but I need to give some background info. I've been lifting for a while now, and I've seen some pretty good gains from where I started. Up until a year ago, I was a competitive runner for around 17 years. I was constantly trying to...

KyColeman‎, 09-11-2017 04:22 AM
09-11-2017, 04:27 AM Go to last post
1 402

Helpppp with lifting program

Hey guys, I know theres a ****load of information on here and I have tried looking around but I'm really not sure whats right for me in terms of a program. To start of with I started lifting in December but kinda only got my **** together with my diet especially (started counting macros) about 3...

gainoot‎, 09-11-2017 03:03 AM
09-11-2017, 03:36 AM Go to last post
2 449

Super Confused Need some guidance

I've been jumping on and off the gym for a bit now, for many reasons, but now i feel like i want it, when i watch workout videos i feel so ****ing pumped and ready. I realised my reason for orking out,not for girls or attention, I want it For Me. I happen to have a bit of a dilemma though. I...

Wildzerker‎, 09-10-2017 11:52 PM
09-11-2017, 12:02 AM Go to last post
1 427

Push/Sit/Pull ups everynight/day?

Hello, i am currently doing the 5x5 stronglifts and was wondering if doing <insert title> would be benefical or nescessary?

ManhNgu‎, 09-10-2017 05:32 PM
09-10-2017, 10:57 PM Go to last post
1 540

Stronglifts 5x5 on different schedule

I would like to try SL or a similar program but my work schedule makes it impossible to follow it perfectly. I work 2-3 16-18 hour days then I'm off for 3-4 days, usually 2 on 4 off. Will this affect my progress or could I alter the schedule a little and it will still work?

mrc498‎, 09-10-2017 08:09 PM
09-10-2017, 08:13 PM Go to last post
1 444

Advice for a skinnyfat person

So ive been skinnyfat forever and i feel like im just going in circles trying to tone up and have definition. I'm 5'11" 24 yo 176lb currently and last year i decided to cut down and maybe see some definition. I got down to 160lb over last winter and was doing SS and running. I think i look way too...

brownbear0728‎, 09-10-2017 11:13 AM
09-10-2017, 05:04 PM Go to last post
5 607

Most optimal for size?

Been lifting for a while now, my stats are 165 lbs and 5"7 1RM Bench: 230 lbs Squat: 285 lbs Deadlift: 330 lbs I have been doing phat most of the time, but now i cant go to the gym that often anymore! what split would be most optimal if my goal is to get as big as i can, i can go to the...

philip750‎, 09-04-2017 04:44 PM
09-10-2017, 04:21 PM Go to last post
15 1,009

Help with 4 day Routine

I have written up a upper/lower 4 day split. its the first one i have written myself, usually follow others on the internet. Just wanted some pointers for it: 4 day upper lower split Monday - upper body Bench press - 5x3-8 Incline Dumbbell - 3x5-10 Cable flies - 2x10-12 Bent over row -...

lenno64‎, 09-04-2017 05:57 PM
09-10-2017, 04:12 PM Go to last post
6 1,872

Renaissance Periodization-MalePhysiqueTraining-Anybody try this

Has anybody tried this and have thoughts. I have been thinking of giving it a shot, but I just don't know It's Dr. Mike Israetel from Renaissance Periodization It's called a Male Physique training template. 3 day full body workout.

rlefebvr‎, 09-09-2017 09:24 AM
09-10-2017, 04:00 PM Go to last post
7 955

Keep it Simple: A beginner's guide to nutrition and exercise

Hi guys, I see a lot of threads on here coming up with the same topics? "I'm a beginner to lifting, and I don't know where to begin" "I want to lose fat and gain muscle at the same time" "I'm really skinny and I want to gain muscle" "How does my homemade split routine look?" "I'm doing...

TheGymJim‎, 08-28-2017 04:41 AM
09-10-2017, 03:49 PM Go to last post
21 1,513

workout routine recommendation

hi im looking for some sugestions in regards of a good workout routine i weight 64 kg and i have 1,66 m heignt i can workout 4 times week some weeks i can only do it 3 times if i get really busy. Bench Press: 65 kg (3x5) Squats: 70 kg (3x5) Deadlift: 70 kg (3x5)

Sl4y3rPT‎, 09-09-2017 03:44 PM
09-10-2017, 03:44 PM Go to last post
5 782

serious novice needs advice [GTFIH]

Hi, so ive been lurking the forums for a while and am very thankful to everyone on here and the awesome community. I decided to finally make an account and try to speak the lingo on here (title, haha...) anyways, so ive been bulking on fierce 5 for the past 6 months. ive made some insane gains...

liftingForGirls‎, 09-09-2017 06:40 PM
09-10-2017, 03:18 PM Go to last post
1 749

Critique my exercise routine (bulking)

Hey, I'm just beginning to bulk up and would like some advice. I've been eating the proper number of calories and macronutrients, but would like some advice on my exercises. These are the exercises I have been doing for the past few week: (everything 4x a week) Biceps - Alternating...

Bradli2‎, 09-09-2017 07:40 PM
09-10-2017, 03:18 PM Go to last post
7 885

Programming Help

I can only train on week days and felt like I needed to cram everything I want to do in. Is this feasible if I eat enough? Mon/Wed/Fri: Squat 5x5 OHP 5x5 Pause Bench 5x5 Upper Body Accessory Tues/Thurs:

Dpragz‎, 09-09-2017 03:13 PM
09-10-2017, 11:21 AM Go to last post
2 703

Question Need help deciding: Livefit or Dymatize Transformed

I tried Livefit before, but life happened and I wasn't able to finish the entire program. But I did finish Phases 1 and 2 and began Phase 3. What I loved was how my body started to change. I lost 14 lbs in a little over 2 months and started having some definition. What I didn't like was the no...

tbpmtb14‎, 09-09-2017 10:44 AM
09-10-2017, 09:38 AM Go to last post
4 789

Question Biceps stronger than Triceps

Hi all. I'm having problem with my biceps being stronger than my triceps. For example, I can curl 12kg 4x8 but having difficulties doing overhead triceps extension for the same weight and reps. However, I can do bodyweight triceps dips better than pullups. Is that an indication where my biceps...

JimNTL‎, 09-01-2017 11:01 PM
09-10-2017, 09:38 AM Go to last post
8 1,309

5 weeks out second teen competition

Hello guys, currently im 5 weeks out of my second bodybuilding competition in the teen nationals.. So i really need an advice of how to loose those last pounds of fat while not sacrificing muscle.. Curent weight is: 159 pounds at 5.54 height. Current macros are: 120-150 carbs, 220-250 protein...

kiki1999struga‎, 09-10-2017 05:25 AM
09-10-2017, 07:23 AM Go to last post
4 642

Question about stronglifts 5x5 and calories/macros

Hi all, I have been lifting on and off for the past 15 years or so. I've had good results as a teenager/young adult; but a few injuries have caused me to lose strength and size in addition to the inconsistency of lifting. I was always one of those people who would try any program, even a p90x...

dxy2jdx‎, 09-09-2017 09:38 PM
09-10-2017, 06:23 AM Go to last post
7 791

Lifting For Aesthetics

James199117's routine for the fast track to aesthetics! Week 3 and 4 Split is as follows Mon- Chest/Shoulders/Triceps/biceps Tues- Legs Wed- Back/biceps Thurs- Chest/Shoulders/Triceps Fri- Biceps/Triceps Sat- Explosive Legs

James199117‎, 09-17-2013 11:36 AM
09-10-2017, 05:01 AM Go to last post
5 4,470

Need help with creating a custom program based on what I have to work with

Hello everyone, I have attached some photos of the equipment i have access to (for whatever reason the photo uploads kept failing so instead i have put links to roughly the equipment i have its not the exact make but you get the idea)(It wouldnt let me post links either so i have put what the...

Anarmi‎, 09-08-2017 07:08 AM
09-10-2017, 01:40 AM Go to last post
3 1,085

Actually posting a Critique my exercise choice thread :D

So I'm starting a program based of Brian Alsruhe's % set up Specific info on that here for those that are curious 99ksGGmVaAM This thread is mostly just for general suggestions for supplemental and assistance exercise, particularly oblique specific exercises which I haven't done much of to...

WolfRose7‎, 09-02-2017 08:17 AM
09-09-2017, 06:31 PM Go to last post
12 1,147

Am I getting enough rest to build muscle?

Hi guys, I have been going to the gym for 1.5 months now and here is what I am doing: Day 1: Ride my bike to the gym (20 mins) 15 mins incline walk, ride bike back home. Day 2: Drive to the gym, 1 hour weights: 3 sets of bicep curls, triceps, chest, pull downs, pushes, push ups (sorry not...

rodney007xx‎, 09-09-2017 04:26 PM
09-09-2017, 06:08 PM Go to last post
3 757

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