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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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    4,117 62,446

Progress so far. Estimated bodyfat

January this year : https://imgur.com/a/SvrbUKH 6 weeks ago : https://imgur.com/a/5fWKvHW Today : https://imgur.com/a/9Jn3Gt2 So from January I just focused on eating plenty food and getting my lifts up to put on some muscle. Then 6 weeks ago I decided I wanted to lean out a bit. Instead...

safcpaul‎, 05-09-2022 04:10 AM
05-09-2022, 10:01 AM Go to last post
1 320

5/3/1 BBB four questions

Hi! 5/3/1 BBB is my second program (5 years of self made programs at home, 5 months of greyskull until stalling). I have read second edition of the book about the program (I am about to read the forever version) and I have 4 questions. 1. Well, firstly I am using black iron beast to calculate my...

Danteuszzz‎, 05-07-2022 03:44 PM
05-09-2022, 07:39 AM Go to last post
11 808

Alternatives to StrongLifts 5x5 for beginner?

28 years old. 6 foot 151 pounds or so. Started at 143ish. Started working out February 6th, so 3 months now. I have been following the Strong Lifts 5x5 program, with added isolations (3x10-15) of lateral raises and bicep curls. I have seen some gains but nothing major. Gained 7 to 9 pounds. I...

ChickNPicker93‎, 05-05-2022 09:17 PM
05-08-2022, 11:18 PM Go to last post
8 763

How commonplace are routines like phul/phat/gcdlz among pro bodybuilders?

Was just wondering if these routines are predominantly meant for newbies to get acquainted with bodybuilding or if the fitness models/bodybuilders you see on tv or magazines use them too. Will these programs eventually be able to get you to that level or are they intended to be a starter routine?

userICBWK7B01GE‎, 05-07-2022 06:02 PM
05-08-2022, 10:43 AM Go to last post
9 707

All Pro Intermediate programs 1-4

Intermediate 1 Work out 1 squats, bench press and bent over rows for a total of 4 sets. set 1 @ 25% of work set weight for 10 reps. Set 2 @ 50% of work set weight for 10 reps. set 3 @ 100% for 5 reps. set 4 add the weight of set 1 and set 2 together and do 10 reps with it. Any assistance work...

all pro‎, 05-30-2011 12:00 PM
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05-08-2022, 04:28 AM Go to last post
1,542 585,868

Steve Shaw and “Natural Gallant bodybuilding “ guru Jason. My two fav YouTube bros

https://www.youtube.com/watch?v=y361mHNfnj0 Fun to see them talking about their experiences together. I have enjoyed their videos .

coachcalande‎, 05-04-2022 01:00 PM
05-08-2022, 02:11 AM Go to last post
6 643

Quick question about programming notation

Understanding the technical relationship between intensity and volume and weight, individually, is a bit elusive to me. This question occasionally comes to mind and I forget to ask, but since high volume is more intense at the same weight, and higher weight is more intense at the same volume, is...

EliKoehn‎, 05-04-2022 07:19 AM
05-07-2022, 02:50 PM Go to last post
5 620

Bench press; How much lighter on light day?

Im currently doing bench press twice a week, mon and thurs. Im doing 3x5 on monday 68kg as my heavy day (yeah, I know Im piss weak). Thursday Im doing 3x8, 60kg. Should I be going lighter and higher reps on the light day? What should I drop the weight down to and how many reps? Thanks

BillBunter‎, 05-05-2022 05:23 AM
05-07-2022, 02:24 PM Go to last post
6 625

Arms lagging behind.

Dont know if it is possible for anyone to give me an answer to my question, but i started working out just over 3 months ago doing a 4 day upper/lower body split, and i cant figure out why my arms are lagging behind. Everything else is progressing so i am wondering if i might be doing to much or to...

Cccwww1997‎, 05-05-2022 01:57 AM
2 Pages
1 2
05-07-2022, 10:42 AM Go to last post
46 2,209

Angry Trouble training Indian Iran muslim clients as PT

I was really hesitant asking this and believe me I am not racist what so ever. I am a 24 y/o PT currently in London, bisexual and often train LGBT and newbies all the time. Recently I had an influx of Indian Middle easterners i think iran, muslim arab something? meeting me in the gym for...

Jamiebubbleboyv‎, 05-01-2022 04:39 PM
2 Pages
1 2
05-06-2022, 01:36 PM Go to last post
35 1,920

Working out with a permanently damaged wrist

Hi, First off, thanks for all the help I got here while reading specifics regularly in the past years. I am here today trying to take working out again despite an accident I had a few years ago. Basically : -Did 8 years of martial arts, five of work out at a gym where I had the time of my...

Shogoki‎, 05-05-2022 08:40 AM
8 519

I can only lift 2x a week - what routine for me?

I used to lift many years ago, now I’m fat and lazy. I just was able to buy my first home so I ordered a ton of fitness equipment for my home gym (squat rack, adj bench, barbell, dumbbells etc.). However I am a long distance truck driver that is only home 2 days a week. So basically I can only...

Kshaw0960‎, 05-05-2022 01:09 PM
05-05-2022, 03:29 PM Go to last post
11 623

My weird high frequency workout

Based on some of Scott Stevenson stuff Basically: Upper straight sets day with lower pump Lower straight sets day with upper pump Upper cluster sets day with lower pump Lower cluster sets day with upper pump There are:

jaxqen‎, 05-03-2022 11:31 AM
05-05-2022, 10:31 AM Go to last post
22 1,279

How does my routine look?

Hi all. I'm 28 m, I have been training on and off for years now. I'm looking to back into it and get into better shape (Goal is to lean bulk and just be healthier). 3X Full body routine: A) Squats 3 x 5-8 Benchpress 3 x 5-8 Lat pull down 3 x 8-10 DB shoulder press 2 x 8-10

boredape‎, 05-05-2022 04:19 AM
05-05-2022, 09:37 AM Go to last post
2 443

simple workout?

Hi all my name is Zesdvrn do you recommend any simple workout for a newbie?

Zesdvrn‎, 05-02-2022 01:54 PM
05-05-2022, 12:32 AM Go to last post
3 478

Please critique my workout routine. Seeing some progress but just curious.

I'm male, 27y/o, 5'6", 140lbs. I'm seeing progress but I'm just wondering if this workout it too much or too little work. This is the workout: Monday (Chest and Triceps) Barbell Bench Press - 5 sets (10, 8, 8, 8, 6) Cable Crossover (Low-to-High) - 3 sets (10, 8, 8, 6+) Ab Roller - 3 sets...

GMan2495‎, 05-04-2022 05:06 PM
05-04-2022, 08:13 PM Go to last post
4 488

I need a Home weight loss program with just dumbbells and resistance bands

Hello, I am brand new to weight loss and in search of some workout programs that are beneficial for someone that is very beginner and just trying to get muscle gains to help lose weight. I currently work from home and do not have access to a full gym, I have a full set of dumbbells ranging from 5 -...

J3ST3RS‎, 05-03-2022 08:15 PM
05-04-2022, 04:47 PM Go to last post
5 479

2022 FREE Summer Challenge

Hi all! My name is Immanuel Korvessis. I'm an NPC Men's Physique competitor based in Seattle Washington. I'm currently looking for 10 individuals (men and women) who are willing to take on a FREE 3 month challenge as we approach summer. This challenge will include a 3 month program which I...

ImmanuelK99‎, 05-04-2022 01:21 PM
05-04-2022, 02:25 PM Go to last post
1 337

Lifting twice a day?

I’ve been interested in working out twice a day somedays because I’m going to have a lot of time off everything and won’t have a lot to do. I did some research and people are saying lifting twice a day if done right can make your gains come faster. I heard that lifting heavier in the morning and...

JustinSmith52‎, 04-30-2022 01:24 AM
05-04-2022, 09:49 AM Go to last post
7 776

Arms on U/L split?

Been training for a few years now, i have always done a upper/lower split 4 days a week. The problem i found now with this split, is that i always do arms on the end of upper day, before it was okey, but now after getting much stronger i get very fatigued on the end of the workout, and often...

JitsuLifting‎, 05-01-2022 04:55 PM
05-04-2022, 02:20 AM Go to last post
17 1,048

Workout help

Hello guys, I’ve been using Greg Nuckols SBS hypertrophy program and I’ve ran it 2 times and on my 3rd time now. My thing is this, on my 3rd time I was 140 pounds and I got all the way to 160 pounds. My girlfriend stated I got wider on my bulk but my muscles don’t look big and I can’t quite...

Calikid32190‎, 05-03-2022 02:33 PM
05-03-2022, 02:33 PM Go to last post
0 310

Workout tracking apps or spreadsheets?

What do you guys normally use to set up your routine and to track workout etc? Is there any app that tracks total volume, your 1RM and so on? Im doing rp style training so im trying to keep an overview on total sets. Those rp templates are to expensive. I might as well try to make my own...

JitsuLifting‎, 04-24-2022 04:55 PM
05-03-2022, 08:04 AM Go to last post
3 645

Bench Press Question

Hi, I'm new here. My bench press atm is ~120kg/264.5lb 1RM @ 73kg/161lb body weight and I'm 18 y/o. Is that a good/respectable number? I'm running a PPL program atm. I've realized I've been going too hard on the bench, which is detrimental for strength gain and i want to start proper bench...

ocad123‎, 05-02-2022 09:43 AM
05-02-2022, 11:01 PM Go to last post
2 434

Need advice

As of right now, I'm going to sleep at 9:30 PM and get up at 12:40 AM to go to the gym for an hour. I shower and am usually in bed asleep by 2:45 at the latest. I have sleep apnea, so it's not a huge deal for me to wake up like that and go back to sleep. That's really the only time I have to go to...

hurrisense‎, 05-02-2022 04:24 PM
05-02-2022, 05:09 PM Go to last post
3 358

19 Foods to Build Muscle and Gain Weight Faster

How to bulk up fast? While some are constantly trying to lose excess fat, others find it tough to gain weight. Ironically enough, junk food won’t work for those who can’t gain weight. The solution is simple — eat food rich in healthy fats and protein, like milk, avocados, nuts or salmon. Eating the...

userRLALMIBOMO8‎, 05-02-2022 02:01 PM
05-02-2022, 02:01 PM Go to last post
0 299

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