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Forum: Workout Programs

What workout is best for your goal?

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My progress with Fierce 5 - Need advice

My progress with Fierce 5 I wanted to discuss my progress using the Fierce 5 program and get any input/advice to whether I am on the right track or not. I started the Fierce 5 beginner program about 21 weeks ago. I am using dumbbells and barbells as well as a pull up bar. I do not have a gym...

crazz2323‎, 02-01-2019 03:05 PM
02-02-2019, 04:28 PM Go to last post
8 403

Switch it up?

So i’ve been on stronglifts for about 3 months now. Current lifts are: Bench: 70kg 5x5 Squat : 120kg 3x5 Deadlift: 140kg x5 Row: 75kg 5x5 Ohp : 50kg 5x5 Bw: 80kg

schley1996‎, 02-02-2019 03:18 PM
02-02-2019, 03:18 PM Go to last post
0 154

Exclamation Which one to choose? Any advice?

Hey guys, well I'm starting back lifting again, I haven't really lifted in about 8 years, got some programs in mind just seeing which one of these would fit me to my full potential. Long story semi-short. I started lifting in 2008 then due to alcoholism I just quit and turned to drinking, been...

MichaelGD3‎, 01-16-2018 10:20 AM
02-02-2019, 09:45 AM Go to last post
3 375

4 months in gym with bro split. Time for upper-lower ?

Hi, Been following bro split for 4 months now. My bench is 90 Lbs, Squat is 110 lbs, Lat Pull down: 150 lbs Shall I stick with bro split or move toward upper-lower split? My Weight is 170 lbs, height 5 feet 10, age is 29

amarinder19‎, 02-01-2019 10:20 AM
02-02-2019, 08:37 AM Go to last post
6 512

Any advice would be appreciated

23 year old 5’4 male 115 pounds , goal is to gain muscle mass ( goal weight is at least 130) I workout 3 days a week doing full body. Each exercise is 3 sets of 12 Shoulder: Exercise 1- dumbbell front cross raise Exercise 2- dumbbell lateral raise Exercise 3- dumbbell bent over fly...

chris16james13‎, 02-02-2019 08:18 AM
02-02-2019, 08:31 AM Go to last post
2 178

Progression and appearance stalled

So I have been working out since mid August and doing full body workout 3x a week then stalled moved to GZCLP for 3x a week since December and fell ill 3 times already so that's almost 3 weeks without working out. Starting bulking at the same time as I switched to GZCLP at 2350cal as I'm sedentary...

swsko‎, 02-02-2019 07:49 AM
02-02-2019, 07:49 AM Go to last post
0 172

Lee Labrada's 12-Week Lean Body Trainer Excel Workout Log

This is a great site and I've created an Excel workbook for the Lee Labrada's 12-Week Lean Body Trainer. I find that it is easier to upload it to Google Drive (or similar app) that can read worksheets and use my phone to put my workout information in the log as I'm working out. Once I get home, I...

sleonard70‎, 06-15-2013 09:52 PM
02-02-2019, 07:40 AM Go to last post
6 13,315

From gym to home training

Hello, I spent about 9 months in gym doing Starting Strength (squat, bench press, press, deadlift, rows). With good nutrition I managed to gain about 20 lbs (height 5 feet 8, 155 lbs, male, 28 years old). The goal is to gain weight (and muscles as much as possible) However, I don't have access...

blackarrow1990‎, 02-01-2019 04:06 AM
02-02-2019, 04:35 AM Go to last post
9 487

How to know if my workout is enough?

For example, Earlier, whenever I would workout a muscle group, it would get sore the next day. It doesnt happen regularly now. I worked out my biceps yesterday but they arent sore today. I do understand that muscles not being sore isnt an indicator that I am doing it wrong. But now that the...

emperortom192‎, 02-02-2019 02:15 AM
02-02-2019, 04:30 AM Go to last post
3 237

How to get back into lifting?

How does one find motivation they once had? How does one get back to meal planning? I once was extremely dedicated to my training and my meal planning, it was pretty much my life. I then began going out to the bars and hanging out with friends instead of just on the weekends but every night and my...

jstov‎, 02-01-2019 10:36 PM
02-02-2019, 03:48 AM Go to last post
1 178

Reps for muscle growth

I'm doing a full body workout 3 times a week. My objective is muscle growth, which rep range is better in the compound movements like bench press, overhead press, deadlifts... 3 sets of 8-10 or 4 sets of 6-8? I'm a beginner btw

joaogil1999‎, 01-28-2019 10:40 AM
02-01-2019, 09:24 PM Go to last post
10 478

New Workout Program

Okay so I am 21 years old and currently a student in college. Let me start by saying I started lifting at age 14 when my dad introduced me to all the basic and critical lifts (bench, squat, front squat, clean and jerk, etc.). I started freshman football workouts and started getting pretty strong...

ChaseTurknett‎, 02-01-2019 07:29 PM
02-01-2019, 08:23 PM Go to last post
2 172

Should Beginners focus on Strength or a Hybrid?

Hello, This is after reading the beginners weight lifting thread. I'm wanting you're knowledge for my further learning when developing programs in the future, as I know there are a lot of you out there who has waaayyyy more than I do. There are some beginners to the gym who have goals of...

theonlinefitguy‎, 02-01-2019 10:02 AM
02-01-2019, 05:03 PM Go to last post
2 243

Looking for advise to gain strength and live a healthier lifestyle

Hello, So I'm currently 20 years old, 5'11, and 140 pounds. I'm looking to find a 3 day split workout program that will help me get stronger and just in better shape. I just want to gain some overall strength and maybe put on a few pounds. Ive never really worked out before so I'm not sure which...

Collinjet‎, 01-30-2019 09:24 PM
02-01-2019, 04:57 PM Go to last post
5 351

switchin to a upper/lower split, hows this program?

MONDAY STRENGTH UPPER Bench press barbell or dumbell, 4 sets of 4-6 rep bent over row, 4 sets 4-6 rep Behind the neck military press (i do do this on a smith machine),4 sets 4-6 rep weighting or regular chin up/pullup varition 4 set til failure TUESDAY STRENGTH LOWER Bulgarian split squat ...

thatsmallguy1‎, 02-01-2019 02:18 PM
02-01-2019, 04:07 PM Go to last post
3 204

What is the best workout programme for building mass?

Hello, I have been lifting for nearly a year now and I have recently been doing an upper/lower split 4 days a week. I have made strength gains and have seen some results visually but I have been doing this programme for 3 months now. What would people suggest is the best workout programme for Mass?...

Bigpoppa7300‎, 02-01-2019 01:59 PM
02-01-2019, 02:46 PM Go to last post
1 224

About main lifts reps on Fierce5

I'm running U/L but I've no access to micro plates and my gym doesn't allow for chains or something to increase weight on OHP or Bench. Smallest plates are 5lbs Would it be fine to switch to 5x3 with 10lbs added instead of the suggested 3x5 with 5lbs on upper body main lifts?

Mithos‎, 02-01-2019 09:49 AM
02-01-2019, 01:41 PM Go to last post
2 225

Anyone use something similar to excel to keep track on a macbook?

A friend of mine uses excel to keep track of how many days he lifted, what body parts etc. Then he can compare it from month to month or year by year basis. I would like to do something similar, however i'm on a mac. Does anyone here use something like that to keep track but for a macbook? ...

backinthegymbro‎, 01-31-2019 02:15 PM
02-01-2019, 12:29 PM Go to last post
6 358

Torn pec & very tight and sore bodybuilder. Need advice.

So, I’m 23 and I feel like in the last two years I’ve gone to feeling great in my 20s, to feeling like I’m sore all the time with every joint cracking, and inflamed. I just recently tore my pec, and I’m looking for advice on how to fix the issues I have with my body. I don’t hear a lot of people my...

DylanDuffy‎, 02-01-2019 11:20 AM
02-01-2019, 11:20 AM Go to last post
0 150

Help with moving to a Push/Pull program

Hello, I am an 'older' woman who is not unfamiliar with the gym, and generally physically active. For years I've done a typical body part split program (ie, chest/tri, back/bi, legs, shoulder days). I've seen size and strength gains but it's slowed it recent years and quite frankly I've grown a...

KarmaTK‎, 02-01-2019 11:16 AM
02-01-2019, 11:16 AM Go to last post
0 153

Workout programme help for a friend

A friend of mine plays rugby and he does weight training with his team on mondays and fridays and has a game on wednesdays. He is a relativey lean and pretty built guy and he has been training for a while (6’3 - 213lb). His weight sessions seem incomplete with little emphasis on the posterior chain...

AlCak‎, 01-29-2019 05:08 AM
02-01-2019, 10:49 AM Go to last post
3 342


I’m 16 and I’m not all that new to weightlifting I’ve started out at 160 lbs then lost tons of weight now I’m at 120 lbs my height is 5’7 and I’m trying to gain muscle mass and have a bigger frame in general, I’ve just got membership at my local gym and I can’t seem to move up from 120 lbs I’ve...

alexvx‎, 01-28-2019 11:47 AM
02-01-2019, 10:02 AM Go to last post
4 422

Back at gym after 10 years

Hi all Hope this is the right page to do this (if it needs moving let me know)...& Sorry in advance for the essay. I realise my workout/plan isn't 'BBing' per-say but this is the site I knew from my youth so I thought I would return to get advice. So now in my 30s (not sure why I am...

sosborne2019‎, 01-30-2019 09:07 AM
02-01-2019, 09:44 AM Go to last post
3 310

Everyday Is Arm Day

Hello Everyone!!! Huge fan of Body Space App and Bradley Martyn!! I bought his Ebook, Everyday is Arm day and made it into a workout Program that you can find in the Body Space App! Just search for Bradley Martyn's Everyday is arm day

Aranchino‎, 01-31-2019 03:35 PM
02-01-2019, 07:11 AM Go to last post
9 468

My Wendler 5/3/1 routine ... Questions

I plan on running Wendlers 5/3/1 program, just want to make sure I have it down. First I find my one rep max for my main lifts (squat, bench, deads and military press), I then take 90% of my 1rm and this becomes my working weight. Week 1 is 65%x5, 75%x5, 85%x5. Week 2 is 70%x3, 80%x3, 90%x3. Week...

Caperjay‎, 02-13-2010 09:07 PM
02-01-2019, 06:58 AM Go to last post
8 1,673

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