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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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High weight low rep v Low weight high rep

Completed strong lifts program twice. Not progressing further Will shifting to high reps on lower weights help. What are the advantages. Aim is to lose weight.

training12‎, 01-12-2020 09:08 AM
01-17-2020, 12:01 PM Go to last post
14 1,180

On progressive overload

QcZ4kvaeN0A Go to 1:13:13 Useful discussion about progressive overload, what it actually means and Greg's framework for thinking about the training stimulus.

SuffolkPunch‎, 01-16-2020 07:34 AM
01-17-2020, 09:31 AM Go to last post
10 702

Bro split recommendations?

So I have spent years bulking/cutting doing Strong lifts and 531. I feel like I have just gone in circles to be honest. I have certainly gained a little muscle but based on the amount of time spent, I can't say that I am happy. I am kind of tired of doing the same compound lift based workouts and...

SwagenGTI‎, 01-17-2020 01:49 AM
01-17-2020, 07:19 AM Go to last post
4 473

Question Should I switch program?

So I'm trying to lose weight and running AllPro. I started at 93kgs and now at ~89. I like all pro routine, but I'm going nowhere in the weights. My current lifts are - Squats - 40kg Bench - 30kg plates + Olympic bar

VigneshSP‎, 01-16-2020 12:01 PM
01-17-2020, 05:55 AM Go to last post
3 463

Super Noob seeking new work out suggestions

Just some background:- Age 20-30 circuit training and Football (UK style :-) ) - no weight training Age 31-40 running incl. marathon & half mara's, around 80-110km /wk - little or no weights Age 41-48 attempts to rekindle running - failed! Went up to 115kg, probably more at heaviest...approx...

schrickm5‎, 01-16-2020 08:08 AM
01-17-2020, 12:28 AM Go to last post
4 471

Push/Pull/Legs

What's everyone's input on this routine?

GermanTank88‎, 01-16-2020 04:37 PM
01-16-2020, 06:47 PM Go to last post
3 420

Can someone check my program please. Thankyou

Hi all. Can someone give me some input about my program. I've been doing full body 3 times a week and I feel it's time for a change. Would this be an effective program for gaining mass? My concerns are, the volume on the upper body days are pretty high right? Is that to much? I added shrugs...

BradaZz21‎, 01-16-2020 02:16 PM
01-16-2020, 05:14 PM Go to last post
11 469

Transitioning to machines and a split, critique requested.

I started my lifting journey about 4 years ago, after I lost over 200 lbs, I was incredibly weak and wanted to get stronger and look like a super hero, basically. I got into strongman for a few years, did the stones and heavy farmers / yokes, along with basic SBD training. Starting at a body...

thatgingerbeard‎, 01-16-2020 04:46 PM
01-16-2020, 04:46 PM Go to last post
0 328

Need help with workout

Hi I am 5'6'' weigh around 188 lbs with bodyfat around 24 percent, I have been going to gym from 2 years tried different weight lifting programs. I have been doing PHUL workout for couple of months. I will do cardio for 30 minutes 2 days every week on off days. my results: Squat : 3 rep...

venkyms‎, 01-16-2020 12:37 PM
01-16-2020, 01:41 PM Go to last post
4 332

Limited Gym Equipment Workout PPL

I haven't worked out seriously in years due to my schedule. Now I have a gym in my office building that I go to during lunch however it does not have everything I would like (no barbells or squat rack and 50lb dumbbells are the heaviest). Please let me know if there's anything I can improve on...

SBLovelace‎, 01-16-2020 12:45 PM
01-16-2020, 12:45 PM Go to last post
0 266

Smile Check this out - The Empire Gym, Bristol Circuit Training

Hi, This programme is from the Empire Boxing Gym, bristol (Dave Prowse Darth Vaders gym - my uncle!). There is a separate room where 15 - 20kg (35 - 42lb) BBs and 10k (22lb) DBs reside, plus a long bench for the step ups (same height as a normal bench) and some bars for the leg raises. It's...

Dylan1883‎, 09-04-2011 01:09 PM
01-16-2020, 12:09 PM Go to last post
4 2,018

PPL Question

I'm switching to a ppl routine and wondering how to lay up the plan for my push days. Previously, I did chest and shoulders on separate workouts, but now, I'll be doing them the same day. What I'm stuck wondering about is if I should do a bench exercise for chest and follow it with shoulder press,...

Markus199‎, 01-16-2020 09:51 AM
01-16-2020, 10:41 AM Go to last post
1 255

Push Pull Legs, do i really need rest on thursday?

I usually go to the gym at night, the gym only opens in the saturday on morning, so the schedule gets a little messy for me if i need a rest day in the middle of the week, so can i compensate resting saturday?

Falange97‎, 01-16-2020 09:20 AM
01-16-2020, 10:26 AM Go to last post
5 283

Advice needed on workout routines (Confused as I read more)

Hi guys, As a background I'm 32 but look like 27 because of my ectomorph body type (138 lbs). I like going to the gym and try to do at least min 4 days, 5 max to rest my body but I'm looking for advice in doing things differently. My local gym has coaches that provide workout routines and I'm...

Foosito‎, 01-15-2020 04:31 PM
01-16-2020, 10:09 AM Go to last post
11 572

Looking for a new hypertrophy + strength routine.

Male, 19, 5ft7. Been hard working out consistently for a year so I don't know if that makes me an intermediate or whatever. Tried my hand at making my own routines but I don't think they've ever been good enough, and none of the ones I can find online seemed any good. I could hardly find any...

ArkI5‎, 01-16-2020 09:41 AM
01-16-2020, 09:41 AM Go to last post
0 208

Question Warming Up

Hey Guys, Do you guys warm up e.g do 1-2 sets before your main compound lifts only or you guys warm up 1-2 sets for accessories aswell? E.g I am following VBB 3x Full Body and I warm up before very exercise with 2 sets of half the weight but I am taking a while in the gym and wanted to know...

fattofame3‎, 01-15-2020 02:12 PM
01-16-2020, 08:23 AM Go to last post
11 578

Question Full Body at Home With Just Dumbbell

As a person who has always applied split programs before, I created a program that I can do with dumbbells at home. I can spend 3 days a week at most. And doing workout at home makes me spend less time. Please write the sections that you think should be changed by yourself. The leg area is weak,...

brk1231‎, 01-15-2020 03:25 AM
01-16-2020, 06:39 AM Go to last post
1 501

Thoughts on my PHUL

Hello looking for feedback on the programme I've made for myself and any points for improvement if possible. Consists of 4 workouts. Upper/ lower, strength/volume. And two phases. First phase: On the squat, deadlift, bench, OHP and pendlay row add one set each week to strength days, and...

Mynameisaaron‎, 01-15-2020 02:12 PM
01-15-2020, 11:05 PM Go to last post
3 410

Why am I not losing weight?

So I've mostly been doing cardio on the elliptical for 1 hour x5 days per week. I typically burn about 520 calories, I'll be drenched in sweat because i change inclines a lot throughout the workout. I limit myself to 1300 calories per day as well, just of whatever I want or feel like eating as long...

nicole019‎, 08-14-2019 10:27 PM
3 Pages
1 2 3
01-15-2020, 11:01 PM Go to last post
79 15,223

Workout I have been doing for a while now, tips and suggestions

Hi! I am 23 male who has been exercising now for about two years and lifting relatively seriously for about 10 months. Workout routine I used to do 5x8 but recently upped my weights and went back down to a 5x5. I workout at a PF so there is no way to get a good deadlift in. Would love to...

Silas12125‎, 01-14-2020 05:36 PM
01-15-2020, 11:11 AM Go to last post
5 541

Mountain dog/John meadows

Good evening all does anyone have PDF links for any of the John meadows work outs?

Rhylee10‎, 01-15-2020 02:48 AM
01-15-2020, 11:05 AM Go to last post
3 456

Cycle Cardio and weights

Hey guys was just wondering if it would be an effective way to train if, i did 3 weeks of weight training and then did 1 week of cardio and kept going back and fourth?

Gains4dayss‎, 01-15-2020 03:48 AM
01-15-2020, 06:28 AM Go to last post
2 438

need help with lifting/cardio routine for fat loss

I've 5'9' 250 lbs. Been powerlifting for about 2 years and I've become a decently strong fat guy. i really want to loss the fat and get healthy/lean. right now i go to the gym 5 days a week for about 45 minutes. I've recently started lifting on MWF and doing cardio on T, THURS. However, what...

marinemail05‎, 01-13-2020 09:03 AM
01-15-2020, 06:07 AM Go to last post
2 585

Latest volume study

Has anyone seen this from James Kreiger. Pretty much just goes to show what we've known all along. I absolutely love how these guys defended all the insanely high volume studies (45+ sets a week) and now we are back to common sense advise.

TAWS6‎, 01-11-2020 11:09 AM
01-15-2020, 02:10 AM Go to last post
18 1,499

Question I finally reached the end with myself now on insulin made my own 5x10 program

Well, I have been kicking my own ass for years knowing that living as a 350-pound person will start to kill me and its starting, I have been very sick the last month nauseous hot flashes unexplained sick feeling, I finally made an appointment and my a1c was through the roof, they had to stick me...

FtwBadMan‎, 01-14-2020 02:30 PM
01-15-2020, 12:57 AM Go to last post
3 481

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