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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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Advise about a training routine for mass

Hello everyone I need advise about a training program that I have built for mass , 3-4 days a week, AB: A: Bench press 3X10 Incline Bench press 3X10 Decline chest press 2X10 Overhead press 3X8 Seated overhead press 2X10

Holgersson717‎, 12-18-2019 05:15 AM
12-22-2019, 10:46 AM Go to last post
9 1,410

muscle group gaining faster than other muscle groups

Good morning all, My back, triceps, and biceps gain/get stronger faster than my chest and shoulders (currently). I assume this is to do with genetics. Hypothetically speaking, if I hit my genetic limit, will my shoulders/ chest be a weak point of my physique? Right now, I'm doing a metabolic...

Accurate13‎, 12-18-2019 05:51 AM
12-22-2019, 07:40 AM Go to last post
5 1,134

Routine after time off from injury

Took a year off after a car accident. Im back to 100% now and Dr said I can do whatever I want, just to progress into the weights and start out lighter at first Should I do full body for a while and then split? Before the accident I was squatting 375 with legs getting their own day but now my...

edwardwhaskell‎, 12-22-2019 05:48 AM
12-22-2019, 06:19 AM Go to last post
1 429

Does soreness make you temporarily weaker?

As you already probably now I’m a soccer player from Argentina and I’m in the off season since October. I’m doing higher volume to improve strength a little bit. I do... (4/6 times a week) Leg Day Back Squat: 4 sets of 8 (100 kg.) Reverse lunges: 4 sets of 8 (75 kg.) Stiff Leg Deadlift: 4 sets...

Alexlarex‎, 12-20-2019 06:03 PM
12-22-2019, 02:51 AM Go to last post
8 937

Training close to bedtime

Does anyone train very close to bedtime, like 30-60 mins before going to bed, maybe at most 2 hours? How do you find your ability to sleep, does it disrupt your sleeping or not? And does it depend on a specific exercise or routine? My experience is that some exercises, particularly deadlifts and...

fairOne777‎, 12-20-2019 05:46 AM
12-22-2019, 02:09 AM Go to last post
13 972

Newbie 53 years old

Hi watched a video Old Superman and decoded to change my life , 190lbs 5ft 7 not in bad shape but need some pointers on supplements and some general info to help me achieve some goals , thanks

pineapplehead66‎, 12-22-2019 01:12 AM
12-22-2019, 01:12 AM Go to last post
0 397

Looking for more intense program after successful Fierce 5x5

Been doing the Fierce 5x5 workout for about 6 months now and saw great results but recently, my body feels like it could do more and has reached a plateau. I only work 20 hours a week, 2 x 10 hour days on Saturday and Sunday, leaving me all week M-F to get to the gym plus have a 2 hour break on...

maKINGwaffles‎, 12-21-2019 05:56 AM
12-21-2019, 03:21 PM Go to last post
11 880

Program after injury

Been doing vikings upper lower for a while and got in an alright place. Got a knee injury at work a few months back and haven't been able to Squat or deadlift. Been trying to keep as much strength with accessories and been upping cardio with cycling to try regain strength in past few weeks. ...

SteveMcs‎, 12-18-2019 12:36 PM
12-21-2019, 12:13 PM Go to last post
3 912

Adding Upper/Lower with PPL

Hello, I am currently doing a 5 day Push Pull Legs Pull Push split.I was thinking of changing the first part of the split by adding an upper and lower day. I wanna do something like Upper Lower Push Pull Legs, first 2 days training mainly for strength(5-6 reps max), and for the ppl days i wanna...

Cristian000‎, 12-18-2019 03:11 AM
12-21-2019, 10:08 AM Go to last post
10 1,430

How does switching routines work after the body gets used to one?

I basically have my training routine which helped me greatly for the first 7 months. (Arnold's split routine 6 days a week). However i also read that the body gets used to the same exercises over and over so it's a good idea to switch things up every few months. Right now i'm not seeing real...

backinthegymbro‎, 12-20-2019 07:19 AM
12-20-2019, 05:33 PM Go to last post
7 787

Not much progress...

Hi all, For the last year I've been doing a push-pull-leg routine 5 days/week. My lifts have gone up, but I don't feel that I'm making much progress in terms of putting on muscles, and I was wondering if people have any useful advice on how I can move forward. This might give you an idea of the...

oioioi99‎, 12-19-2019 03:53 PM
12-20-2019, 03:24 PM Go to last post
8 851

Too much volume on this PPL?

Hey guys. I have been training for the past 2 months with this PPL and got good gains. I want to adjust it for the next year and wondering if the volume is too much and is gonna affect my gains in the long term. Weekly Training: PushA / PullA / LegsA / REST / PushB / PullB / LegsB PUSH A -...

AlexandrosGre‎, 12-19-2019 12:55 AM
12-20-2019, 10:41 AM Go to last post
4 856

Question About Exercises With Fierce 5

I need to add direct glute and core work as instructed by my family doctor and chiropractor. I have chronic back pain which I had under control till last month when I injured the Thoracolumbar junction and possibly gave myself a pinched nerve. My chiropractor has been treating me more frequently...

geokilla‎, 12-18-2019 12:49 PM
12-20-2019, 08:41 AM Go to last post
6 1,020

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