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Forum: Workout Programs

What workout is best for your goal?

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Home Training program review request

Hi, I am a 33yo, 90kg, 185cm, male. Now I found myself in a situation where I need to do 2 things... fill my time and workout at home. I was usually working out at the gym 3x per week with full-body training each time using machines and dumbbells. Each training was more or less 45-60min....

snky1987‎, 03-30-2020 03:51 AM
03-31-2020, 01:22 AM Go to last post
7 1,195

many sets of 3

What has worked for me in the past is doing 5x5 full body routine or 3x5 upper/lower like fierce 5, and when I stall I switch to high volume like german volume and do that a month. After the high volume, my 1 rep max goes down and I restart a 5x5 or 3x5 and build it back up and get stronger. Well,...

randomcrash‎, 03-30-2020 04:33 PM
03-30-2020, 07:28 PM Go to last post
4 946


I lift M/W/F/Sat. I’m currently cutting. I was doing cardio twice per week. Now going to up that to 3 days per week. So cardio would be Tuesday,Thursday, Sunday; with no rest days. Has anyone done this? What was your experience? Being stuck inside with lockdown plus rainy weather all week, I want...

George2100‎, 03-29-2020 11:08 AM
03-30-2020, 02:16 PM Go to last post
8 1,097

Getting bigger but not gaining much on the scale.

Been bulking since Christmas and I'm feeling bigger and feeling stronger. But my scale weight isn't moving too much. Maybe a few pounds increase but nothing crazy. I'm eating in a crazy surplus of 3400 calories a day. And I'm not a hard gainer. Like I said, I feel bigger and look bigger. Getting...

mitchdelic‎, 03-29-2020 12:09 PM
03-30-2020, 02:16 PM Go to last post
2 1,057

Advice on 2 day a week training, back to back days

Hey my dudes. Long(ish) time reader, finally had to make an account to ask this question because I couldn't find direction anywhere else. I've been running Fierce 5 as written (using a few suggested alternate movements due to home gym constraints) for about 4 months now. I'm 36 and this is the...

harshmojo‎, 03-29-2020 09:03 PM
03-29-2020, 09:30 PM Go to last post
1 813

Mixing weights

Kinda in a pinch given everything going on. Using a makeshift home gym from things I had/was able to cheaply buy. Is it ok to use let’s say 1 10lb plate on one side of the bar and 2 5lb in the other ?

ty1006‎, 03-29-2020 10:10 AM
03-29-2020, 09:22 PM Go to last post
9 859

Training lagging muscles 3 times a week?

I did my measurements today Neck - 17 inches chest - 46 inches shoulders - 56 inches arms - 16 calves - 15.5

MOP177‎, 03-29-2020 06:00 PM
03-29-2020, 07:20 PM Go to last post
3 787

Need opinion about this routine

Hi everyone. I am currently at a very confused phase which I don’t know how To train to have max benefit. For the past few years I have been working out on and off. Let’s say 3 months working out 3/4 days a week then leaving the gym for 3 months then back in and so on. The reason being is that I...

djdany‎, 03-29-2020 12:04 AM
03-29-2020, 01:07 PM Go to last post
5 969

rich piana saying this about lifting

" lifting heavy weights builds bulk, bodybuilders need to check their ego at the door and do my stuff (talking about supersets with moderate/light weight) building the muscle is building the muscle, tearing the fibers is tearing the fibers in fact I seen a study that lifting heavy weights 8-12...

bheast69‎, 03-25-2020 05:06 AM
03-29-2020, 10:02 AM Go to last post
16 1,688

Suggested routine for beginner during this period

Hi all, like everyone else pretty much stuck with the house and the outdoors (within limits/guidance), but also like everyone else, the opportunity to have some more free time and self improvement. I'd like/and need to add some exercise to my week, since right now all I'm really doing is...

yido101‎, 03-28-2020 07:30 PM
03-29-2020, 04:22 AM Go to last post
4 999

Broad Shoulders - How to get them

Obviously broad shoulders are good looking and attractive. However I do not possess them. I realize there is nothing i cannot change my skeletal frame. But i desperately need to know what I can do to widen them. Please, any excercises or just assurance would be welcome, i have a basic...

BillGill‎, 11-02-2001 05:38 AM
2 Pages
1 2
03-28-2020, 05:06 PM Go to last post
37 364,117

Upper/Lower Sandbag Routine

I run All Pro's Upper/Lower Split and love it. It fits well with my schedule. With gyms closed and this summer I won't have access to a gym either, I decided to buy a 60lb sandbag. I also have a jump rope, cycling, push up bars, and one 15lb kettle bell. I am trying to mimic my current split....

AgPilot‎, 03-26-2020 07:00 PM
03-28-2020, 03:10 PM Go to last post
7 1,306

Beginner's Beginner - Help Me Create a Program

6'3, 280, need to get my act together before it's too late. Committed to eating better and making some lifestyle changes, but want to make proper use of equipment I have that's collecting dust. Have 2 adjustable dumbells up to 50 LBS each, and a foldable/incline bench. Pictures below. Would...

pugsood‎, 03-27-2020 05:36 PM
03-28-2020, 02:19 PM Go to last post
3 1,020

Natty workout routine

Current routine is 7 days a week of hard lifting 45 min plus. Been doing this for about a year and have stopped gaining strength. Size seems to get bigger, saw this program and was wondering everyone’s thoughts? I think it would help me take it down a notch. Main goal is to build mass Day 1:...

andrew4321‎, 03-24-2020 01:09 PM
03-28-2020, 11:14 AM Go to last post
6 1,428


Hi guys, Used to do Fortitude training routine, I’m currently doing mostly bodyweight exercises because the gym are closed BUT I’ve just discovered on the internet Alexander Leonidas, and his program “Naturally Enhanced” (415 pages). Well it’s interesting but very different from the...

tournesol35‎, 03-28-2020 08:42 AM
03-28-2020, 09:19 AM Go to last post
3 823

How much can the resistant band kits hold before being damaged?

I purchased a resistant band kit that comes with handles that attach to the bands - it comes with 100lbs worth of bands. The pic has of the handle and the bands and says x5 strong up to 100lbs. Is it saying that’s how much at max you can put on before it gets damaged or just how much is included? ...

jakesta94‎, 03-27-2020 07:46 PM
03-28-2020, 07:55 AM Go to last post
5 897

Low volume = thoughts?

Recently i've been reading up on an apparent trend in fitness, inspired a bit from advocates of low volume style routines. It's a method that basically involves one warm up set with the lightest weight possible, typically just the bar or handles and you rep it out pretty high - and then weight is...

TheShadowMan‎, 03-26-2020 03:13 AM
2 Pages
1 2
03-28-2020, 05:15 AM Go to last post
45 2,517

Feedback on my routine?

So I've recently been trying to develop a home training routine for myself. What with the current situation and all the gyms being closed I've had to improvise a little, since I haven't got access to a power rack or huge quantities of weight plates. Background info: Young male, relatively new to...

TnkCmndrToo‎, 03-26-2020 11:01 PM
03-27-2020, 10:13 PM Go to last post
3 965

Smolov Jr

Wanted to know how long do you Rest between sets on all of the percentages 70% 75% 80% 85% for Smolov Jr Program??

Strengthboy19‎, 03-25-2020 05:41 PM
03-27-2020, 06:26 PM Go to last post
4 1,104

Exclamation help with constant back pain

I went from about 5'0 to 6'1 in about 2 years, and in that time I regretfully was very sedentary. over the past few years, I've been finding it increasingly hard to be on my feet for more than 3 hours without excruciating back pain. so I decided I would visit a chiropractic and get some help with...

DarinDeveau‎, 03-27-2020 04:48 PM
03-27-2020, 06:02 PM Go to last post
3 658

Opinions? DUP Training Set Up?

This is straight out of an article I found online. (Or 90% what was in the article) How does this look? Monday LBSquats: 6 x 3 (70%1RM) Bench-Press: 5 x 5 (80%1RM) Deadlifts 4 x 8 (70%1RM) Decline Sit-Ups: 1 set of 12+

Bailout987‎, 03-26-2020 08:59 PM
03-27-2020, 05:54 PM Go to last post
4 818

Home Gym

My bad if this is the wrong section: I am looking to buy a home gym, not just because of COVID-19 but I have a big family and would really like if they got into weightlifting/gym. Im on a budget so far I have found a squat rack - could this double up as a bench press platform if I get a...

yka1‎, 03-25-2020 10:10 AM
03-27-2020, 09:10 AM Go to last post
8 1,344

5x5 slowing me down?

i was recently doing a push pull legs style workout using 5x10 for my sets/reps. on my cardio days i was doing airdyne sprints followed by some boxing drills. ive read that many athletes utilize 5x5 to gain strength for their sport so i figured i would give it a try. 2 weeks into 5x5 (ramping up...

gwilacuz‎, 03-27-2020 06:32 AM
03-27-2020, 08:51 AM Go to last post
4 754

What is the best ab workout?

I have been lifting for just over a year and i started of doing full body Monday, Wednesday, Friday and abs on Tuesday, Thursday, Saturday. I did that for a long time then I quit doing abs but I never quit doing full body consistently. I want to get back into working my abs but I’m Not sure how...

lukster81‎, 03-26-2020 07:24 PM
03-27-2020, 08:15 AM Go to last post
3 803

Unhappy gaining muscle and abs for someone who had a spinal fusion

I am 18 years old and 7 months ago had spinal fusion surgery L5-3 after falling off a cliff . I am told i can't do heavy lifting. has anyone ever had a fusion? i still sometimes feel a little pain in my knee and leg but nothing i can't walk off. Anyways is it possible to gain muscle mass with out...

Dropperman12‎, 08-10-2012 07:29 AM
03-26-2020, 11:30 PM Go to last post
7 9,376

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