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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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Wrong 1 RM calculations

So I started Inverse Juggernaut Method. Input my 1RM based on 3Reps performed. Used those numbers in the excel document. SO I did my 9sets of 5 reps, then 10th set I did 25 reps, just shy of failure. Next day I did my deadlift with 9sets of 5reps, but only 10 reps on my 10th set, near...

OldManGains‎, 02-19-2019 04:10 AM
Yesterday, 11:40 AM Go to last post
10 264


what is the fastest way a skinny person can gain muscle ? I'm new here any tips or types of exercises would you recommend?

joemarroquin28‎, Yesterday 07:31 AM
Yesterday, 11:19 AM Go to last post
3 206

Program suggestion for strength + running?

I have been lifting for about two years now, mainly with PPL program from reddit wiki. Stats are 5'11, 200lb. B: 165lb, S: 209lb, D: 242lb, 4 pull ups). I need to up my strength and running performance, and I have realized that training 6x week with PPL is just way too much and doesn't make...

weakguy2‎, Yesterday 08:59 AM
Yesterday, 11:11 AM Go to last post
3 78

Is it possible to apply progressive overload on squat with +10 kg resistance incremen

Hi there. I am wondering is it possible to progress on squat with +10 kg resistance band increments. My squat progress will be like this: 5 * 3 30 kg 5 * 4 30 kg 5 * 5 30 kg

Valyria‎, Yesterday 02:42 AM
Yesterday, 09:52 AM Go to last post
6 197

Fierce 5 Take Two?

I'm 41, 5'10", 180 lbs. at about 21-22% bodyfat (most of the bodyfat is abdominal, typical middle-aged skinnyfat). I started lifting weights about a year ago, f***** for a couple of months, and started F5 in March 2018. Stuck with it til around late April, when some life things happened and I...

Rdrummond77‎, 02-19-2019 03:30 PM
Yesterday, 09:10 AM Go to last post
6 240

Smile An Unique Training Program for Upper Body

Hello Everyone , Firstly , some context to clarify my situation & goal so it'll be easier for you to guide me to right direction . I have a barrel shaped chest - likely some congenital condition and wide shoulders . I'm probably a mesomorph - have experiences of seemingly random people asking...

Fox4623‎, 02-19-2019 05:02 PM
Yesterday, 08:51 AM Go to last post
8 234

Working out at home for beginner

Hi! So I'm 24/m looking to build some muscle and gain some tone. I was thinking of buying a cheap total gym for about $150 and maybe some adjustable dumb bells, so that I can work out in my apartment. My question is would these two contraptions be reasonable for a good workout. I would go to the...

themythical25‎, Yesterday 07:21 AM
Yesterday, 08:16 AM Go to last post
2 127

Getting back to the gym: advise on workout program

Hi, I was going to the gym about a year ago but stopped when I got a ear and respiratory infection. The infection has lasted for 10 months, during that time it was slowly killing me as it wasn't properly diagnosed or treated. Last month I was admitted into hospital urgently with severe sepsis,...

NovaDice‎, Yesterday 06:44 AM
Yesterday, 08:13 AM Go to last post
1 120

Workout plan - need opinion

I have never been active in bodybuilding, but I have been working out in a non structured way with weights while I was training european handball and doing boxing recreationally in the past. Now I would like to build strength in pull ups, my goal is to get to at least 15, my max is currently 7. I...

Drax74‎, Yesterday 05:24 AM
Yesterday, 08:04 AM Go to last post
8 143

New here. Would love some advice.

Hey guys. I’ve been going to the gym now and trying to eat right for about 2 years. I. Before this I was very fat, I lost about 3 stone mostly from doing cardio and in eating within a caloric deficit. I then started to build muscle. I saw some good progress at first but I haven’t seen much for a...

asfvck‎, 02-19-2019 09:15 AM
Yesterday, 07:15 AM Go to last post
9 308

Which handles to use on hammer strength row to substitude pendlay rows?

Hey guys, just making this thread to clarify on which handles are BEST to use, when substituting the pendlay row lift for hammer strength seated rows I know it's not going to be the vertical handles, so my question is whether to use the HIGH horizonal handles, or the lower horizontal handles. ...

tomskee1‎, Yesterday 02:17 AM
Yesterday, 06:02 AM Go to last post
2 108

Chest won't grow, despite trying several different programs

Hey guys, I've been working out for years on and off, and have been dedicated for about a year now. One issue I've had since the beginning is, my chest doesn't grow at all. It looks the exact same in terms of size/thickness from when I was benching 115 pounds way back when, to now when I am...

BootySweatt‎, 02-19-2019 10:14 PM
Yesterday, 05:57 AM Go to last post
3 202

Full body workout

Hi Im joining next week and just want to make sure i have a work out plan in each for each week. After doing research and receive advice from you members i understand that a 3 day a week full body workout routine would be good for me as a beginner with no experience However this confuses...

priyank28‎, 02-18-2019 04:16 PM
Yesterday, 05:42 AM Go to last post
8 326

HELP! Need a detailed physical workout book - similar to BodyBoss but lower intensity

I tried making my own workout book consisting of yoga, pilates, resistance, bodyweight, and weight training exercises but when it came time to work out, it was a fail because I didn't have a visual of how to set up and execute the exercises and the instructions for the exercises that I found online...

Holistic4Health‎, 02-12-2019 11:38 AM
Yesterday, 05:38 AM Go to last post
5 227

Seeking for your thoughts and opinions about this.

Hey guys, hope ya'll doing well. I apologize in advance cause this gonna be a little long. Thanks! So ill start from the start. 6 months ago, i decided to be a bodybuilder, my only goal was to pack on as much size as possible. I have a bit of a grasp about working out, but not everything so i...

ThrainPressman‎, 02-19-2019 08:38 PM
Yesterday, 02:17 AM Go to last post
4 163

Newbie trying to learn

I am 17 years old, 5'9", and 110lbs. I want to gain muscle mass as I am very skinny and was wondering what workouts I need to do. I am a complete newbie at this. I have a bench, a lifting bar, 2 dumbells(the ones you add weights to) and a pull up bar. I am also interested in running, but I would be...

threat10‎, 02-19-2019 10:04 PM
Yesterday, 01:21 AM Go to last post
1 152

Adding 5 pounds a week for upper body on Fierce 5 novice

So I want to start fierce 5 novice program on monday and I read that your supposed to increase all your upper body lifts by 5 pounds every week. Does this also go for bicep curls and facepulls? I feel like I'm going to stall super fast on these excercises if I increase them by 5 pounds every...

MexicanTroll‎, 02-17-2019 05:27 AM
Yesterday, 01:18 AM Go to last post
12 442

Where to start to reach my goals

Hey, guys I'm new here and wanted to seriously start working out again. I am 22 years old 5'9 175. I used to play football (cornerback) and at one point was on track to go D1 until injury and grades kind of killed that. So I'm used to working out or well I was. I've been in and out of the gym the...

Aureliu‎, 02-19-2019 08:02 PM
02-19-2019, 08:02 PM Go to last post
0 109

made my first training program need advice

im been training for 1 year now, i have made my own program focusing on gaining strenght and size the idea behind the program is to hit my muscles as often as i can in a week. just wondering if its to much volume or there is something i should add to the program? i dont have a job atm so training...

wrods‎, 02-19-2019 10:00 AM
02-19-2019, 04:54 PM Go to last post
5 211

What Burns More Calories In A Week?

In a week what burns more calories a full body 3X a week or a 5 day body part split?

fairbjosh‎, 02-19-2019 03:31 PM
02-19-2019, 04:51 PM Go to last post
1 164

Thumbs up My workout plan, need opinions

Hey guys I’ve been gyming for about a year now doing the classic bro split but I decided to make my own PullPushRestCardio routine. I’m not interested in training legs and am currently cutting so put a day cardio in there, let me know what you think🤷🏽‍♂️ Also I wasn’t too sure if I put in too...

SGrange99‎, 02-18-2019 04:10 AM
02-19-2019, 04:37 PM Go to last post
1 221

What to do next

40 years old, 167cm, 180lbs, taking 1750 calories. Been doing Fierce 5 at home for 3 years. I've increased weight, changed rep alternating between 5 reps and 8 reps and seen since decent gains over the years, though a little more on the fat side. Looking at images on the net if guess I'm...

GenerationZero‎, 02-18-2019 02:39 PM
02-19-2019, 03:53 PM Go to last post
5 189

Opinion of vikings 4 day Upper lower

I am going to start Vikings 4 day Upper/Lower plan, and wanted to to get your Thoughts on some of the tweaks that I want to make in the program: 1. Running the program as a 3 day per week instead of 4. 2. changing hack squat to front squat 3. I am planning to replace deadlift with sumo...

ccheng1‎, 02-15-2019 08:39 AM
02-19-2019, 02:44 PM Go to last post
6 394

Skinny hopeless guy needs help

So to start of I've been skinny all my life. And bullied all my life because of it. I'm about 6 foot 1 and weigh almost 150 pounds and i'm 20 years old. My question is what kind of diet should I follow and what kind of workout program should I follow. Furthermore, what kind of results should...

skinnymale58‎, 02-19-2019 01:26 PM
02-19-2019, 02:30 PM Go to last post
3 143

Smile What makes some guys look like predators or potatoes?

Hi guys, nice to meet you all. I've had a history of working out for several years in my life, but I have stopped a long while ago. Time to be back. I was thinking about something, but I'm not sure if this forum is a suitable place to ask this question. So, I find some males to look like...

bearney‎, 02-18-2019 11:32 PM
02-19-2019, 12:41 PM Go to last post
11 376

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