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Forum: Workout Programs

What workout is best for your goal?

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    4,117 62,540

How many times a week do I need to do cardio?

I'm trying to bulk, and add muscle mass. I weigh 66kg and I wanna get to at least 75 or 80kg. But at the same time I need the cardio to get rid of my body fat. How often do I need to do cardio?

Annihilator17‎, 10-31-2019 04:49 PM
2 Pages
1 2
11-11-2019, 03:00 PM Go to last post
38 2,656

is training legs only while having upper body injury a good idea?+couple of questions

alright hello everyone and thanks for trying to help i have a trapezius injury,the injury is not too serious but i have to rest it so i cant weight lift using my upper body and i cant do body weight training and all those stuff now since it takes alot of time to heal (im already rested for...

Teyo32‎, 11-08-2019 03:45 PM
11-11-2019, 12:47 PM Go to last post
2 1,070

Can I train by using isolation exercises being an athlete?

I play soccer in Argentina where strength training is not very well done in sports so I have to do it on my own. I’ve been training for months with Squats, Deadlifts, lunges and hip thrusts, and I do it pretty near failure but I feel tension distributed between muscle groups and I don’t get to hit...

Alexlarex‎, 11-11-2019 11:37 AM
11-11-2019, 11:58 AM Go to last post
1 389

Lifting weights and BW correlation

I have to admit; this won't be easy to ask it, not only because of English not being my native, but also the logic behind the question is a little bit odd, but still something does not match here. Ok, when we check the workout programs, solid ones generally base on bulking to be able to lift...

Mertcann85‎, 11-11-2019 05:18 AM
11-11-2019, 11:43 AM Go to last post
8 614

Arms are lacking. Help?!?!

As the title says, my arms are lacking. I am 29, 6'3 and weight right at 200lbs. I have always been "skinny", but ave been working out for about 7 months now. My starting weight was 160. Obviously most of that weight gain was just filling out. I feel like I am making good progress on everything...

Aggressor27e‎, 11-11-2019 04:32 AM
11-11-2019, 10:10 AM Go to last post
3 610

What is one thing you changed in your program that gave you the best results?

What did you change in your own personal program that gave you the most benefit or results? Did you change from one program to another, change your routine, sets, weight, supplements, specific exercise? Change in your diet, sleeping habits? It doesn't have to be something you changed in the gym,...

paulinkansas‎, 11-06-2019 11:06 AM
11-11-2019, 09:51 AM Go to last post
20 2,285

Need some help clearing up about PPL

So I followed a 3 day variant of PPL with some added accessory exercises. It's not feasible for my schedule to go 6 days a week to the gym so I went with that. After inquiring around r/fitness/ on reddit though, I found out most people say things like "3 days is too lacking for PPL, do 6 days...

Broncho‎, 11-10-2019 08:52 PM
11-11-2019, 07:12 AM Go to last post
2 513

Talking Coolcicada ppl

Hi guys, I’m intrigued by coolcicada’s 6 day push pull legs. What’s your opinions on this routine? Have any of you ran it and had success? I ask this as I enjoy going to the gym and want to go more often. Thanks!

ben1500‎, 11-11-2019 04:47 AM
11-11-2019, 04:47 AM Go to last post
0 449

Must change it up

I’m 53 and have been lifting now for 40 Years. I’m changing it up again. I do this 2 or 3 times per year. I find that if I do not, I get bored and my body stops responding. Our bodies are very smart and will adjust and adapt to the stress load and then we start progressing. Arnold was a...

jdesey‎, 11-10-2019 09:21 PM
11-11-2019, 01:02 AM Go to last post
1 419

Tall guys weight

Hi guys, interested to know what weight you guys are who are over 6 foot. I’m 6 foot 2 88kg probably sitting at 15-16% body fat. I’m just asking to query what would be considered “ideal” for a bodybuilder. I’m not interested in competing or anything but am just curious. Please let me know ...

ben1500‎, 11-08-2019 08:18 AM
11-10-2019, 06:46 PM Go to last post
23 1,698

Push/Pull VS Push Pull Leg

I won’t be able to lift for 3+ months because of boot camp. Once I’m out I want to get more serious about bodybuilding. I like the idea of a Push (Chest, Shoulders, Tricep, Quads)/Pull (Back, Hammy, Biceps, Traps). Because more frequency I would be able to hit each group 3x while still breaking...

kennyl75‎, 11-10-2019 03:31 PM
11-10-2019, 03:34 PM Go to last post
1 486

Is incline bench press a good substitute for OHP?

I'm following this routine I found online. It's a full body workout each day. It is 3 days a week and an A and B routine. The weeks go as follows - A B A then the next week is B A B and back to A B A for the following week. I've been doing this routine for over a year now and my upper chest is...

derikedwin‎, 11-07-2019 10:29 PM
11-10-2019, 03:54 AM Go to last post
13 1,478

One set x 3 vs 3 sets x 1

Hey guys, Beginner here Is it better to do 3 sets of one exercise at once, or 1 set of each exercise 3 times As a simple example: Bench Press: 3x12 then Incline 3x12

jaycee19‎, 11-07-2019 02:07 PM
11-10-2019, 02:27 AM Go to last post
4 936

5x5 and Diet for Skinny Male

Hello, Hope you are all having a swell day. I’m a thin male 6’2, 175, who’s been working out the past year and honestly haven’t seen the best results. I’ve gotten stronger, however the astetic and size isn’t there like I hoped. The routine I followed with a gym partner was the...

GymCrusader‎, 11-09-2019 09:29 AM
11-09-2019, 05:18 PM Go to last post
5 851

Split routine and back fatigue

I am 43 196lbs and been lifting for a while. Did stronglifts followed by madcow and then had a few set backs with illness etc so decided to do a PPL split and keeping the compounds under the 5x5 or 1x5 set rep scheme. My split is: Day 1 back bi Day 2 chest shoulder tri Day 3 off Day 4 legs abs...

stephenreinhart‎, 11-07-2019 11:11 AM
11-09-2019, 01:02 PM Go to last post
4 1,084

workout program challange

Hello! first of all a little about me:I am 24 years old, 174 cm and 72 kg,I've been working out for some time but with big gaps of months without training and mostly because going to gym was helping me with stressful periods. Now I want to become more targeted with my training,because setting...

jhonnynn‎, 11-09-2019 02:09 AM
11-09-2019, 11:22 AM Go to last post
2 824

Best at home ab workout similar to ab ripper x (p90x)

Hey, Im looking for an ab workout video around 15 minutes in length similar to ab ripper x. I love that p90 x has a trainer engaging you throughout the workout, but if I do it every week I get bored so I want a similar one to alternate between. Any ideas? ps i dont need to burn any fat

ray3690‎, 11-07-2019 06:10 PM
11-09-2019, 10:25 AM Go to last post
3 971

Question Generally does muscle build faster than muscle loss?

If on a cut there is insufficient protein (for example during any total fast there is no protein at all) how does the muscle loss compare with how quickly new muscle can be built during bulks (especially during beginner gainz)? Is it about the same? Or does muscle get built faster during gains than...

peterm28‎, 11-08-2019 01:43 PM
11-09-2019, 05:24 AM Go to last post
23 1,247

Help building calistenics + gym program

Ive been training for over 3 years and recently I took more interest in calisthenics exercises. I want to build a program that combines gym training with body-weight training and I need your help guys. I want an AB upper/lower split (or any other suggestion). I currently can do a lot of dips and...

PuppEDogg‎, 11-09-2019 04:20 AM
11-09-2019, 04:20 AM Go to last post
0 584

Home workout program with free weights

I am working out at home based on a free weight routine, no pull up bar either as it damaged my door. Deadlifts are difficult as I don’t have full size plates and not very heavy weight, although I have enough weight for the rest of the exercises to be hard at the rep range given Just...

6gears‎, 11-09-2019 03:20 AM
11-09-2019, 03:20 AM Go to last post
0 652

Should I aim for a higher body fat ?

I've been working out for 1.5 years now, i am 1,70cm and got from 49 to 56kg with 7 % body fat, people tell me that I should get some more fat slike around 9 % while others say that there's no need. I already tried to bulk twice i the past but no sucess, i think this is just the way my body is.

igorpnp13‎, 11-08-2019 06:59 AM
11-09-2019, 12:58 AM Go to last post
12 1,029

How much volume do I need to mantain muscle mass?

I’ve been gaining mass for years, and I’ve been focusing in my legs for the last months where I needed a little more muscle. Now that I’m okay with my gains, how much volume do I need or what do I need to do to mantain permanently with a 2-3 days a week full body routine? I’ll mantain the...

Alexlarex‎, 11-08-2019 07:50 PM
11-09-2019, 12:49 AM Go to last post
1 683

When should I test my bench?

So today I did 5x3 with 200 pounds/90kg and I’m just wondering when I should test my 100kg 1rm because it has been a long time goal of mine but I don’t know if Im capable of hitting it now or do I still need more time. I want to get it 1st time and I really don’t want to fail or it would have a...

iAmZpredator‎, 11-08-2019 12:27 AM
11-08-2019, 12:59 PM Go to last post
8 975

Do I need maximal strength for performance?

I am a soccer player and I trained for maximal strength for months and improved my weights a lot. But I didn’t see so many improvements until I started to train for hypertrophy: I’m better at contact, I have more balance, I’m faster, and I can apply more force to the ground for first step or...

Alexlarex‎, 11-07-2019 08:36 AM
11-08-2019, 12:47 PM Go to last post
11 1,092

Hypertrophy vs Strength?

If you've just started working out, what is the best strategy? Training for hypertrophy or strength training?

Annihilator17‎, 11-06-2019 07:04 AM
11-08-2019, 08:48 AM Go to last post
14 1,556

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