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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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Getting Back In Shape ASAP

Let myself go for about 2 years in all aspects of life, 21 years old now, and now trying to get my **** in a sock. My physique has tanked I'm now probably 12% body fat at 193 lbs 6'3" arms are like 14 inches maybe. Anyway trying to get back to where I was as fast as possible. Hoping for some...

ErikGuy‎, 11-15-2019 09:16 AM
11-15-2019, 10:15 AM Go to last post
1 480

What do you think about this workout plan?

This is a 45-day program created by a professional trainer at my gym. It's divided into groups Back, Chest, etc. I train three muscle groups on one day. So Back, chest and biceps on Sun and shoulders, legs and triceps on Mon and then I hit the abs, rest on Tue and then repeat on Wed and Thu, so...

Annihilator17‎, 11-15-2019 07:20 AM
11-15-2019, 07:20 AM Go to last post
0 500

Program suggestions or grind Fierce 5??

Ok I have been awful the past few months, but want to start getting properly back into lifting... My lifts are as follows and I am probably still in the novice zone even though I have been lifting for 2 years now. 2 year progression is as follows (Not 1 rep max but for reps, following Fierce...

Richyy95‎, 11-15-2019 03:48 AM
11-15-2019, 04:59 AM Go to last post
2 608

How many Calories are used during recovery to build 100 grams of muscle?

(Edited substantially for clarity.) I have read that building muscles is an "energy-intensive" (uses Calories) process. (We are talking about the process by which the body physically builds up muscles during the recovery period after a workout.) Can we put this into numbers? Say someone puts...

peterm28‎, 11-14-2019 03:28 AM
11-15-2019, 04:32 AM Go to last post
15 1,078

Non Stim, Non Creatine PRE

Looking for suggestions for a NON STIM, NON CREATINE loaded pre-workout powder. Ideally in the $1 per serving price range?

DieterPinklage‎, 11-14-2019 11:20 AM
11-14-2019, 08:23 PM Go to last post
12 741

Lifting for 2 years now

I started out with fierce 5 and after I couldn’t progress ever week I switched over to 5/3/1 and began playing around with different templates like bbb fsl etc I’ve been Doing that for this past year and made some nice gainz. I injured my shoulder about 5 months ago so heavy pressing is out of the...

bojanglez34‎, 11-14-2019 03:14 PM
11-14-2019, 04:34 PM Go to last post
1 502

Noob question on PPL

Hey guys I'm a relative noob been working out for 2 months doing splits of shoulder/bi/tri, chest/back, and legs each once per week. Have had good beginner results but looking to get more mass. Considering PPL and started last week 4 days/week. My question is with Push --chest/shoulders/tri I feel...

njneh‎, 11-14-2019 03:35 PM
11-14-2019, 04:33 PM Go to last post
6 558

Unhappy overweight

I'm overweight and need support to keep working out

MadmickeyMc‎, 11-14-2019 09:56 AM
11-14-2019, 03:08 PM Go to last post
1 512

Stalling on greyskull LP while cutting, what to do?

I am slowly losing weight the past 20 months about 1.5kg/month (3.3 pounds) with a small break maintenance period of 4 months in between. So far i am down 24kg (53pounds). I also started running this variation of greyskull LP for the past 3 months: can't post a link so add this after...

milonas‎, 11-13-2019 07:41 AM
11-14-2019, 11:44 AM Go to last post
6 747

Fierce 5 and deadlift sets?

I'm going to start doing fierce 5 tomorrow, and hopefully cure my ****arounditis. I love deadlifting and want to do the switch from front squat/rdl to deadlift/leg curl. The question I have is about deadlift volume. Isn't 3 sets of 5 a lot of deadlift volume? Since the phark's GS and...

ThatFinnishGuy‎, 11-14-2019 09:27 AM
11-14-2019, 11:35 AM Go to last post
3 491

Talking What's your workout Schedule??

Mine was Mon: chest/tri Tues: rest - cardio/abs Wed: back/bi Thu: rest - cardio/abs Fri: legs/shoulders I am trying to switch it to

aik‎, 01-12-2009 09:27 PM
11-14-2019, 10:26 AM Go to last post
19 11,959

Unhappy Need advice

I’ve been training natural for 7 years and I am currently 20 years old at the moment and I’ve hit a plateau in my growth, I’ve changed my routine up from focusing on strength to higher reps and more squeeze back and forth so many times and nothing seems to make a difference. Looking for advice on a...

jeckstew‎, 11-14-2019 06:39 AM
11-14-2019, 08:16 AM Go to last post
5 420

Online Fitness programmers

Anyone able to tell me if there is anywhere online there get a workout programme dedicated specifically to my goals and my body size etc? Not for free obviously like pay for one..?

Dermo98‎, 11-14-2019 05:51 AM
11-14-2019, 06:11 AM Go to last post
1 360

I need advice for a workout

Hi everyone i'm new here. I'm a 21 years old guy who has been training for a while but I actually want to start be serious. At the moment i weight around 163-165 lbs (74-75 kg) and I'm 6 ft tall (184 cm). I started recently to eat more and I'm about 3400-3500 kcal a day, but i need a workout...

MrMonkey98‎, 11-14-2019 05:54 AM
11-14-2019, 05:54 AM Go to last post
0 82

Fierce 5 results thus far

When I started this program 9 months ago, I was untrained and felt like Forrest Gump: I am not a strong man Jenny.. Felt pretty good today. Never thought I would squat over 300 lbs given where I started, but here I am and not slowing down. Started end of February. Numbers in lbs in nine...

Hutrapper‎, 11-13-2019 07:39 AM
11-14-2019, 04:18 AM Go to last post
24 1,021

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