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Forum: Workout Programs

What workout is best for your goal?

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Bulking vs keep cutting to 10%

Hello, im 21 almost 22, been workin out for a while, also in the Army, im tryin to get opinions. Should i keep cutting to get to like 10% bodyfat to get the 6 pack or just bulk again up to like 200 lbs ish or so 2-3 months? Im 170 lbs 6'3 at the moment, about 13% bodyfat. Also going on a year long...

KingZD1‎, 07-10-2020 03:37 PM
05-04-2021, 03:57 PM Go to last post
12 4,661

Exclamation Personal Workout advice.

I'm a 20 year old boy who started gym at 14 years old. But I could never go for a steady period of time. I even skipped going for 1-2 years. Now I weigh 75kg and my height is 5'8. But that weight is most from fat cuz I have a 25% body fat percentage. What should I do? Should I bulk my muscles by...

Kavianji‎, 05-03-2021 07:57 PM
05-04-2021, 12:13 AM Go to last post
1 566

Critique my routine

Because of covid gyms are still closed in my country, so I bought myself a power rack, a barbell and plates (already had some adjustable dumbbells). I could workout everyday, but 2 on 1 or 2 off seems to work great for me. Never 3 days in a row. That's why I opted for an upper/lower type split. I...

Nelg1993‎, 05-01-2021 12:34 PM
05-03-2021, 11:43 PM Go to last post
12 1,051

Speed pull-ups to increase strength?

I’m trying to improve my pull-up strength and was thinking about incorporating speed pull-ups where I equate 50-60% of my 1RM using bands for assistance and pulling as fast as possible for 8 sets of 3. I already do volume work and rep maxes, so thought I’d add this to the mix. Are pull-ups an...

dairycorncarne‎, 05-02-2021 11:45 PM
05-03-2021, 06:12 PM Go to last post
12 777

Critique my program.....yes I know these usually suck

Hello everyone I'm an intermediate lifter. 6'2, 218lb and currently cutting. Was doing 531 but last week an old lower back injury came back from my time in the service. Pretty much all hip hinging is out of the question, even barbell rows and heavy overhead press. Teaching has also started...

tommy4life‎, 05-02-2021 11:50 PM
05-03-2021, 05:32 PM Go to last post
6 653

Fierce 5 questions

Hi guys I have some questions about fierce 5 apologies if they've been asked already 1. It says if I fail on an exercise to lower 15% of the weight but what if I fail on OHP at 40kg what weight do I go to? I can't lower by 6kg so do I got 32.5 or 35? 2. It says lower weight if I fail twice in...

BlueDay93‎, 05-03-2021 06:13 AM
05-03-2021, 06:16 AM Go to last post
1 477

Question for you full body everyday brahs

If you train full body more than 3 times a week, how do YOU split it up?

BeginnerGainz‎, 05-02-2021 10:01 PM
05-03-2021, 02:04 AM Go to last post
4 565

Thumbs up Ectomorph Muscle Gain

Hello guy. My name is Tariq. I'm 18 years old, and I'm starting my fitness journey. I'm an ectomorph, 115lbs, 5'4, and I need as much help as I can get from professional athletes and trainers, regarding dietary changes and exercise regimens, to gain lean, jacked muscle. I'm starting college in...

userH0R3JL3YAPW‎, 05-02-2021 07:25 PM
05-02-2021, 11:25 PM Go to last post
5 493

Fierce Five: Consequences of staying on beginner program

Hi all, I'm plateauing hard on some of my lifts. But I'm steadily building up a home gym, and am disinclined to join a gym again for that reason. At the moment, I only have equipment that allows me safely to do the Fierce Five beginner's/novice program. I've been doing it for the better part of...

JustitiaFiat‎, 05-02-2021 03:39 PM
05-02-2021, 05:31 PM Go to last post
3 521

Get in here and critique this “split”

For the record, before anyone says anything, my core exercises have never changed. Just how they are plugged in throughout the week has changed. PPL is useless 3x a week, and push days are just hella boring in general. I just can’t help myself but work back when I do chest or shoulder. ...

BeginnerGainz‎, 04-29-2021 07:37 PM
05-01-2021, 10:28 AM Go to last post
11 1,038

Right program that’s well rounded?

3 years ago slipped a disc in my neck doing overhead press. Kept reinjuring it over a year...so I took a year to recover and stopped lifting. Covid hits...here I am 2+ years later ready to get back. I want to be more well rounded this time. I strictly ran Starting Strength. I'd still like to get...

backinbusiness‎, 04-30-2021 06:03 AM
05-01-2021, 05:45 AM Go to last post
3 739

strong lifts 5x5

If I want to start strong lifts 5x5 is it allowed to ad in some extra isolations for back like 4 sets of lat pull downs, and for biceps and triceps? OR should I say it recommended?

wantsomegains‎, 04-29-2021 03:29 AM
04-30-2021, 04:21 PM Go to last post
22 1,418

Speed and hypertrophy

Will doing fast paced, high intensity work a couple times a week or maybe one exercise per day to build stamina affect my muscle gains?

OldPapa‎, 04-30-2021 02:36 PM
04-30-2021, 04:17 PM Go to last post
2 593

Question Pls help with PPL routine.

I'm working out at home with limited equipment and I intentionally excluded the overhead press, at least temporarily, because I injured my shoulder. But I digress, I mainly only have two questions: 1. Is there enough volume for chest? My concern is that since incline press doesn't work...

JgDiff‎, 04-27-2021 08:04 PM
04-30-2021, 01:43 PM Go to last post
11 1,023

Bodyweight Training Plan - Intermediate

Hello All, I will be posting an intermediate-level General Physical Preparedness (GPP) training plan for overall health and fitness each week. This is a great program for those who are deconditioned and looking to get back into shape and good for middle-aged folks as well. This plan requires...

CORN2281‎, 04-30-2021 08:32 AM
04-30-2021, 08:32 AM Go to last post
0 544

Irony

Being 51 and working out to stay fit enough to run, jump and play with the grandkids but you can't run, jump and play with the grandkids because leg day

OldPapa‎, 04-30-2021 06:57 AM
04-30-2021, 08:23 AM Go to last post
2 604

Cannot increase weight

Hello all, just a nublin here trying to get my upper body looking decent. I am 5' 10 - 145 little muscle for sure - just call me skinny fat. I have been lifting for a couple weeks now and I cannot increase my weight. I do 3 sets x 10 reps of bench presses and no matter what my final presses on my...

Wesleyd123‎, 04-28-2021 01:54 PM
04-29-2021, 04:53 PM Go to last post
6 851

I lack knowledge.

Hi guys, Short intro: I was the most ripped in my life pre-corona, and I gained 12 kg during corona, because of the lockdown (and because I kept telling myself the gym will open back up in a month or so - it's a small cheat-period). Currently the gym in my country has closed, they are currently...

dreamerneri‎, 04-28-2021 02:08 PM
04-29-2021, 04:29 PM Go to last post
4 766

Quick question about Fierce 5 Novice

Hi everyone, I have a little doubt about Fierce 5, I'm doing: Mon-A, Tues-Rest, Wed-B, Thur-Rest, Fri-A, Sat-Rest, Sun-Rest, Mon-B…etc. On Friday I repeat Monday's workout with the same weights and repetitions? Who can take this doubt of mine I will be very grateful.

albertoam‎, 04-22-2021 12:36 PM
04-28-2021, 11:55 AM Go to last post
3 1,029

TENS unit

So I ordered a massage gun and they sent me a free TENS unit. Anyone use these after a workout?

OldPapa‎, 04-28-2021 09:31 AM
04-28-2021, 11:49 AM Go to last post
1 601

Any mountain bikers? How does this program look?

I live in the city so I can only mountain bike on the weekends and while I don't have plans to race, it's just more fun when you're in better shape and not dying on the hills and can power through the rocks. Anyway, this is my suggested program. Too much/too little? Changes? I used to be big...

Alias530‎, 04-28-2021 11:42 AM
04-28-2021, 11:42 AM Go to last post
0 547

Looking for a good barbell program

I completed All-Pro workout program, actually went through it twice, but now I have my home gym which is basically a bench, squat rack, and a barbell. If I were looking to do a 5 day split using just a barbell, is there a program out that there that can meet my needs. My goals are getting...

GeorgeSteele‎, 04-28-2021 09:06 AM
04-28-2021, 11:18 AM Go to last post
2 516

Cut or Maintenance?

Hello, I’am 21 Years old 6 ft male and I’ve been lifting consistently for 8 months . I gained about 45 lbs. From 155 lbs to about 200-210 lbs. Furthermore, I got way stronger on all the main lifts (very close to intermediate level). 2 Plate Bench/3 Plate Squat/4 Plate Deadlift. I bulked up to...

kamzat468‎, 04-28-2021 10:20 AM
04-28-2021, 10:44 AM Go to last post
1 500

Program workout critique

Yes, I know there are written programs and I've followed them (531, Fierce 5, SL, SS, etc.) for a few years now. I've learned a lot about sports science and want to try something out that I've written myself. Here are my current stats: 140 lbs, 5'4", 32 years, male 1RMs: 370 lb deadlift, 285 lb...

Pur3p3r50n‎, 04-25-2021 02:58 PM
04-28-2021, 08:20 AM Go to last post
3 843

too much or too little

i have always liked the push-pull-legs program but wanted to only incorporate big multi-joint movements. do you guys think i am doing too much or too little? each exercise is 5 sets of 5 reps and are ramping sets (set 1-50% of 5 rep max, set 2-62.5% of 5 rep max, set 3-75% of 5 rep max, set...

gwilacuz‎, 04-28-2021 04:13 AM
04-28-2021, 07:22 AM Go to last post
4 579

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