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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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Thumbs up This routine works really well!

Ran Lyle McDonald’s specialization cycle for a month. I did it for arms which are my weakest. For those who don’t know, you pick the muscle group you want to bring up and hit it twice per week with 5x5 or 4x6 followed by 3x12 second exercise, while maintaining other stuff with something like 2x8. ...

kusok‎, 11-06-2019 07:48 PM
11-06-2019, 08:34 PM Go to last post
1 552

does low volume training mantain muscle mass?

Hey, I am a soccer player and I’m in season. I want to mantain my muscle mass while trying to avoid being too sore. Can I mantain it by only doing 3 sets of 5 per exercise (80-85% max) 2/3 times a week? Or that range isn’t enough to mantain and should I do it in 8-12 rep range? (I’m 5’11 tall and...

Alexlarex‎, 11-05-2019 06:31 PM
11-06-2019, 07:01 PM Go to last post
27 1,346

Newbie to weightlifting

Hey guys. Newbie to the gym. I'm looking for some good tips and programs that are good for a beginner to get into. I'm working on 50 lbs bench press and tolerating it well (10 reps 3 to 4 sets) but want to maximize my workout days.

Fruitsnacks94‎, 11-06-2019 02:16 PM
11-06-2019, 05:50 PM Go to last post
1 482

Opinions on this PPL?

Hey guys. Currently want to switch things up and found this simple PPL routine. Just don't know is it enough volume per session to see muscle gains. Want to know what do you think about it. Push : Bench Press 3x6-8 Incline DB Press 2x8-10 OHP 3x6-8 Lateral Raises 3x10-12 Skullcrushers...

jeremybra‎, 11-06-2019 08:50 AM
11-06-2019, 05:42 PM Go to last post
5 594

Opinion of this program

Opinion of this routine please?

JakeArmitage‎, 11-06-2019 03:48 PM
11-06-2019, 04:08 PM Go to last post
1 430

Calisthenics - can i add arms exercises ?

Hello, i have a question. I train calisthenics, i train every other day, here is my routine ( everything 3 sets -> chin-ups, pull-ups, dips, push-ups, pike-push ups, decline push-ups, pistol squats, hamstring bridges, leg raises ). I train for muscles/strenght, so i add weight on some exercises...

wariorpolni‎, 11-06-2019 03:11 AM
11-06-2019, 02:40 PM Go to last post
3 535

Any way to shorten my workout program?

Hello, I've never been as fat as I am right now, so I decided it's time to lose some weight. Went to the gym, asked the trainer there to give me a workout plan, and he did. It goes as follows: -8mins on the treadmill (10.5km/h, 6%incline) -bench press -close grip bent over row machine...

BoktorDodlaj‎, 11-06-2019 01:38 AM
11-06-2019, 11:35 AM Go to last post
5 619

2 or 3 day program suggestions

So I started my fitness journey January 7th. I had been diagnosed type 2 diabetes after 10 years of straight horrible eating and no exercise could make all the excuses in the world but all on me. I decided to get into shape and try to reverse the diabetes diagnosis best I could and drop weight. I...

buffpants22‎, 11-06-2019 10:31 AM
11-06-2019, 10:31 AM Go to last post
0 425

signs of overtraining?

Hi everyone, I'm doing 90 minutes of ellipticals every morning (machine reports like 1100 calories lost, probably an overestimate) except 1 day rest so far, and then some light 5x5 lifts after, as well as pullups on a bar at home throughout the day. So far any fat on my body is absolutely...

peterm28‎, 11-04-2019 09:03 AM
11-06-2019, 08:47 AM Go to last post
15 1,176

Talking Workout at home with limited set of equipment.

Hey guys I am new on this forum and wanted to learn the types of exercises I can do with the limited set of equipment. :) Here I am going to mention a small list of items that I have at home.- 1. 1x5 feet straight rod. 2. 1x3 feet curl rod. 3. 2x Dumbell rods. 4. 2x Hand grips. 5....

CheekeyBreekey‎, 11-06-2019 07:35 AM
11-06-2019, 08:32 AM Go to last post
2 414

Best DUP program?

Can anyone recommend me a solid DUP program? I looked at david laid's program and it seemed decent but I was wondering if there are any other good options.

905letters‎, 11-06-2019 08:20 AM
11-06-2019, 08:20 AM Go to last post
0 370

First 2 Weeks of Lyle's Bulking Routine

I have a question about the first two weeks of each cycle of Lyles routine. As you probably know, they are 80-85% and 90-95% of your previous maxes. Obviously you want to do these percentages for compound movements such as bench, deadlift and squat, but is it necessary to do it with exercises...

Vyprath‎, 11-06-2019 03:56 AM
11-06-2019, 08:05 AM Go to last post
1 459

Squats, RDL and lunges for leg day?

In case I do 3 sets of each would it be okay or would I create and imbalance between quads and hamstrings? In case it would, which exercises should I do trying to include one unilateral?

Alexlarex‎, 11-05-2019 09:07 PM
11-06-2019, 05:34 AM Go to last post
3 529

Does soreness go away if I don’t change exercises?

I’m doing lunges (3 sets of 10), RDL (3 sets of 10) and Hip Thrust (3 sets of 8). If my body gets used to this exercises and I keep doing them, will I feel less sore overtime? I play soccer and I’d like to know that. If not, what type of exercises don’t cause soreness?

Alexlarex‎, 11-05-2019 08:35 PM
11-06-2019, 02:11 AM Go to last post
2 440

How to reduce soreness ?

I play soccer and I do strength training which helps me a lot but I’d like to know in which way I could Train in orden to have as little soreness as posible while getting Good workouts (exercises, rep Ranges, volume, frequency)

Alexlarex‎, 11-05-2019 08:43 PM
11-06-2019, 01:00 AM Go to last post
2 346

Unhappy I want to be stronger.

And I mean that in the simplest sense. I'm an artist and writer and have had problems with chronic pain for most of my adult life, so I've never been very active. However, after my hysterectomy over the summer, I've become incapable of accomplishing even the simplest of tasks (like vacuuming and...

FinalSundragon‎, 11-05-2019 04:44 PM
11-05-2019, 10:37 PM Go to last post
3 371

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