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Forum: Workout Programs

What workout is best for your goal?

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Help needed to choose an upper/lower

I am on the edge of an intermediate trainee and want to pick an upper lower routine . I was choosing between lyle mcdonald's GBR and the Vikings upper lower; the latter has more volume for upper body though, that may be a preference ( although not sure if I d benefit from more volume) BUT in...

HeMB‎, 02-15-2018 02:05 PM
Today, 08:12 AM Go to last post
20 409

RPT limited to Dumbbells at home

So I've just started with the leangains program and I'm working on my IF. I have an at home gym, limited to a rower, stepper, and bike (which blows). I do have some free weights. But that's a problem. I normally use my gym on my campus that I work at over lunch, which isn't a problem. But over...

reavesce‎, Yesterday 03:15 PM
1 106

Weight training program... For weight loss?

Weight training program... For weight loss? Hi guys. I'm currently looking to drop some pounds. My issue is that weight training, in general, makes me hungry, which makes me eat a lot, which makes me gain weight. I'm 26 years old, and throughout my life I've always always ALWAYS lifted...

SuperAwesomeGuy‎, Yesterday 08:31 PM
1 171

Let’s squat 10 million pounds!

... in 2018 Since no one has made a squat thread this year, I thought it would be cool to do something a little different. So instead of just counting reps, multiply your reps by the amount of weight lifted, then add your total to the previous total. I think this will be more interesting...

Sweetums6000‎, 01-03-2018 09:42 PM
7 Pages
1 2 3 4 5 ... 7
Yesterday, 09:08 PM Go to last post
191 6,905

Recomend me the best full body routine

What title says, recomend me what you think it is the best full body routine where you hit all your muscles multiple times a week, i wanna go hard on the gym.

Osiris95‎, Yesterday 08:11 PM
Yesterday, 08:18 PM Go to last post
1 112

Just a simple two days split routine

I'm more a cardio guy so I have adapted this simple two days split routine. My profile picture is two years old. After some sport injuries (arm and back) I'm trying to get back in shape. Feel free to comment on the routine or make any suggestion/addition. thanks DAY A 1. Squats 3 x12 2. Leg...

JimmyTheL‎, Yesterday 02:15 PM
Yesterday, 07:51 PM Go to last post
5 175

Ab work outs questions

How often should I do my ab workout to get the best results but get enough recovery time?

mariusz09‎, Yesterday 04:25 AM
Yesterday, 06:42 PM Go to last post
2 178

When to change up my routine

Hey guys. I've been doing the fierce 5 novice program since October and had great results so far. Of course now that my lifts are getting pretty heavy, the progress is slowing a bit. My main concern is, with the lifts getting heavier and heavier, i feel like i'm running out of energy through my...

Conner95‎, Yesterday 01:24 PM
Yesterday, 06:18 PM Go to last post
3 167

"Fierce 5" Comprehensive Program List

I began designing the "Fierce 5" series because I wasn't completely satisfied with the majority of programs that are so popular. In my opinion they all had a flaw or two (slow progression, high volume, low enough volume people lose interest and nearly all of them lack what I’d consider proper...

davisj3537‎, 07-08-2014 08:03 PM
229 Pages
1 2 3 4 5 ... 229
Yesterday, 06:10 PM Go to last post
6,849 1,003,281

Workout Diary Help

Evening Folks Can anyone give feedback on my weekly workout program. I'm a fairly fit 5ft9 and 83kg and have been doing free-weight workouts at the gym since october. I've already noticed a change is definition and have adjusted calories up to 2500 per day and supplement a pre-workout and also...

kevoffthetee‎, 02-15-2018 12:09 PM
Yesterday, 05:27 PM Go to last post
3 202

Hit a brick wall..

Need a bit of guidance.. I started training with a simple 5x5 stronglift full body 3 days a weeks and made some really quick and quite dramatic strength and size gains in a relatively short time. After sticking to that for about 8 months I got a little bored and have dabbled with various 4, 5...

13stones‎, 02-15-2018 02:21 PM
Yesterday, 05:00 PM Go to last post
14 343

Lightbulb Calisthenics Workout Program for a Former Runner?

This post is aimed to ask advice from Calisthenics experts. Hi. Let me first start by introducing myself. I recently ended my career in collegiate distance running and I started a calisthenics routine but I'm not sure if I am progressing correctly. I think the body part of the goal will come...

runnertoswole‎, Yesterday 11:45 AM
Yesterday, 02:11 PM Go to last post
4 157

Need to lose weight to enlist

Hello, I’m a 21 year old, lived a pretty sedentary lifestyle most of my life, I’ve decided to enlist in the navy but I’m super out of shape, I’ve recently started eating better to start my journey but I’m clueless when it comes to workouts was thinking about buying a punching bag? I’d like...

AdmiralMarch‎, Yesterday 09:25 AM
Yesterday, 01:47 PM Go to last post
3 160

Question about my muscle imbalance

So I posted a few days ago that I had a muscle imbalance, where my right arm is significantly stronger than my left. A lot of you suggested I try the Novice Fierce 5 program. Additionally, most were saying that it's completely okay to have a muscle imbalance, and as you progress in weightlifting,...

Sharma4444‎, Yesterday 12:00 PM
Yesterday, 12:47 PM Go to last post
1 81

Advice on my Upper Lower P/P split

I am an intermediate/beginner constructing a new workout routine to put on some size and I need advice on what I need to change. I am intentionally focusing more on upper body. Monday: Upper 17-18 sets Bench Press 3x5-8 Weighted Pull-ups 3x5-8 Military Press 3x8-12 Dumbbell Pullover...

wingflyes‎, Yesterday 09:27 AM
Yesterday, 12:30 PM Go to last post
3 170

any good 'mobility' routines that i could follow? (not sure if this is right forum)

i've now started to realize the importance of mobility, stretching, and muscle balance. i've been ignoring an anterior/posterior tilt that i've had for years. and every now and then, i pull a lower back muscle while lifting. i then take 4 weeks off, put on a little weight, and then back to lifting,...

TheMinimalist‎, Yesterday 11:54 AM
Yesterday, 12:29 PM Go to last post
2 100

Question about Novice Fierce 5 Routine

When it says to add 5 lbs every week, does it mean 5lbs on each side of a barbell or 2.5 lbs on each side, resulting in 5 total pounds? Sorry if this seems like common sense, I’m new to weight lifting and I feel like adding 5lbs to each side of a barbell everyweek seems a little too much.

Sharma4444‎, 02-15-2018 10:11 AM
Yesterday, 11:54 AM Go to last post
3 267

High rep low volume - better full body or split

High rep low volume - better full body or split I have a full body program that I split into 4-week intervals with a De-load on the 5th week First 4 weeks, I go heavy 5 reps on compounds and 8 to 10 on other lifts. Second 4 weeks, I go light (or lighter), 10 reps on compound lifts and 10 to...

rlefebvr‎, Yesterday 11:14 AM
Yesterday, 11:30 AM Go to last post
1 89

Help me with everything!

I am wanting to start a workout routine but am absolutely clueless. I went to the gym today and was so overwhelmed that I just power walked on the treadmill at an incline. I'm almost 30 years old, 5'3 and 130 lbs. I literally carry all of my weight in my abdomen (apple-shaped body), so my workout...

bobavaspaniel‎, 02-15-2018 01:51 PM
Yesterday, 11:05 AM Go to last post
6 181

Cool Let’s Pull 50K Deadlifts in 2018

All Conventional/Semi-Sumo/Sumo Deadlift repetitions: Count all reps including warmups. “The meet don't start until the bar hits the floor” Don Blue

Nebamartinez‎, 01-06-2018 12:50 PM
5 Pages
1 2 3 4 5
Yesterday, 10:57 AM Go to last post
130 3,924

How can I get stronger without adding any muscles to my arms?

Hi guys. I had a distressing incident the other day and I'm wondering if anyone can help me. The first thing I have to say is that I'm totally new to this world of bodybuilding. The second thing is that I'm serious here so please don't nobody laugh at my situation. We all have to start somewheres,...

wilhema‎, 02-12-2018 07:46 AM
Yesterday, 09:23 AM Go to last post
24 733

Post Rate my nutrition/muscle gaining program for a skinny fat person.

--------NUTRITION---------- Totally clean bulk. No sugar. Mainteance calories: 2200 Bulk calories: 2400-2500 Protein: 100-150g (His weight is 68kg) Fat: 70g Left is carbs and some greens occasionally

Bodyman00‎, 02-15-2018 09:33 PM
Yesterday, 09:04 AM Go to last post
7 188

Am I doing this right?

It has been 5 days since I started doing negative pull ups. I try to descend in 7-8 seconds. I first was able to slowly descend just for the first time, from the second time on I would just fall down like a stone because I seem to be unable to put force on my arms as I go through the workout. ...

victorfehr1‎, 02-15-2018 11:31 AM
Yesterday, 08:34 AM Go to last post
12 229

High rep vs low rep for a long cut? Does it matter?

I tried to find the answer online but couldn't really. Im looking to drop 40-50lbs more, and I can't decide if I should be doing low rep (3-5) or high rep (8-10) to help more. Does it matter, or is it just preference? I'm also doing 45 mins to an hour of cardio after lifting, if that makes a...

thatoneguy1313‎, 02-15-2018 01:22 PM
Yesterday, 07:11 AM Go to last post
4 254

Bench Program for Intermediate

I've been running Candito's 6 week strength program ever since I got back into consistently working out 5 months ago. I just finished my 4th cycle, and my bench press has completely stalled, not a bit of improvement in the last 2 cycles (over 2 months). I love the variety, flexibility and layout of...

TheSandHusky‎, Yesterday 01:26 AM
Yesterday, 07:00 AM Go to last post
1 256

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