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Forum: Workout Programs

What workout is best for your goal?

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2 workouts/day

so, my plan is very simple in theory, I need ur advice guys to make it work in practice also. I'll go 2 workouts/day with only one day break which is Sunday. this is how I planned this after the muscle groups: 1. back/biceps 2. chest/triceps 3. legs/shoulders and than repeat and make it a 6...

vabatgrav‎, 02-17-2020 05:27 AM
02-19-2020, 02:22 PM Go to last post
11 1,004

Looking for quick workouts, say a couple of movements per day...

So as the title says Im looking for a routine that only has a couple of movements/exercises per day, I don't mind training often once the workouts are short, any suggestions on something that might work? Im a novice and really don't like full body. Id rather train something like 5 days split...

Benson1990‎, 02-17-2020 10:55 AM
02-19-2020, 11:07 AM Go to last post
15 918

Question Training..Am I still a beginner??

Hi, I'm 20, 6'2, 83kg (<15% bf). B: 100kg S: 130kg D: 160kg I've trained pretty inconsistently for a few years, starting at around 65kg, I know I'm still relatively weak although putting on more size is my priority. I understand that strength training and hypertrophy training need not be...

JoshA99‎, 02-18-2020 02:36 PM
02-19-2020, 10:32 AM Go to last post
8 734

Post back injury help.

Hey guys, I suffered from L5/S1 back injury about 18 months ago. Long story short, I was treated and was cleared from the physician a few months back. I’m 32 years old, 6ft, 215lb. I consider myself a Mesomorph/Endomorph. I was on restrictions for 7 months and as a result, I gained a lot of...

supra9355‎, 02-18-2020 07:00 PM
02-19-2020, 10:27 AM Go to last post
3 456

What are the problems with this program?

Hi everyone. The purpose of this question is mainly just to seek advice and improve my knowledge of programming for the future. So the story goes like this. I first started working out a year and a half ago. Now 1 year of this was pretty much wasted with no consistency or structure, not to...

MHM117‎, 02-19-2020 09:08 AM
02-19-2020, 09:47 AM Go to last post
3 385

3days workout

Well, I'll be a few months with very little time and I will not be able to train what I would like, I can train the following days: Tuesday-Thursday-Friday, taking into account that my goal (leaving aside health) is 100% aesthetic, what routine / distribution would you do? Tuesday: Chest/Tri...

Mascofit‎, 02-18-2020 12:49 AM
02-19-2020, 08:41 AM Go to last post
10 749

Post Analyse My New Routine!

Hello all, if I could please get some advice - any will help from nutrition to the actual exercises I do. I will try to give you as MUCH information as possible. My aim is to essentially keep gaining LEAN-muscle mass while perhaps cutting a little fat as a secondary goal (although muscle-gain is...

ImNewToThisHelp‎, 02-19-2020 04:20 AM
02-19-2020, 08:05 AM Go to last post
6 435

"Fierce 5" Comprehensive Program List

I began designing the "Fierce 5" series because I wasn't completely satisfied with the majority of programs that are so popular. In my opinion they all had a flaw or two (slow progression, high volume, low enough volume people lose interest and nearly all of them lack what I’d consider proper...

davisj3537‎, 07-08-2014 08:03 PM
269 Pages
1 2 3 4 5 ... 269
02-19-2020, 04:52 AM Go to last post
8,048 1,591,780

how to achieve my goals? new to this

I am 24 and weight 108lb. I am 5 foot 3. Background: Up until 6 months ago I was around 93lb, I did hardly any exercise and y waist was 24 inches. I felt unhealthy. I had no muscle and a flat bum. My diet wasn't great but I ate quite small meals which filled me up fine and did enjoy puddings now...

dramaticax303‎, 02-18-2020 01:04 PM
02-19-2020, 12:37 AM Go to last post
5 435

Opinion on this split.

Hi, I've been working out for about a year now. Trying a few different splits etc. Anyway, at the moment I'm trying to cut and have adopted a 5-day split although I know it isn't optimal. (Due to only training each muscle once a week). Training 5 days a week seems to work out fine for me...

ConnorV2‎, 02-18-2020 03:38 PM
02-18-2020, 05:11 PM Go to last post
2 378

Unhappy Tennis Elbow since 15 months

I have Tennis Elbow since Dec'18 (by triggered by a trainer's advice to heal carpal tunnel), which is just not going away! It healed around 5 months ago, only to recur again once I resumed my workouts. I have tried a lot of things with several doctors of all sorts: Ultrasound, IFT, 1 cortisol...

007richierich‎, 02-17-2020 12:38 PM
02-18-2020, 04:36 PM Go to last post
4 634

Beginner dumbbell only

Good morning, I basically don’t want to go gym for some reasons I can’t change at the moment. All I have are some dumbbells at home and I’m wondering if dumbbell only full body workouts are a decent way of starting? Below is the routine that I came up with however I have no experience...

Gurs9‎, 02-17-2020 07:02 PM
02-18-2020, 03:46 PM Go to last post
10 647

Please rate my modifications to my program please

So deadlifts are out. Even 5 heavy singles are too draining on me, so I cut them out of my program for SSB good mornings, which I can do for more reps and get more posterior work, especially with the eccentric portion of the lift. I will still do deadlifts every other week or so IF I FEEL UP TO...

BeginnerGainz‎, 02-15-2020 07:18 PM
02-18-2020, 11:20 AM Go to last post
14 1,067

Arrow Push/Pull/Legs with 5x5

Would this routine be good for mass and strenght? I want to keep 5x5 reps range becouse I want to get some good gains in strenght. I've been training for about 7 month. I am 17 years old. If you have got some questions to me, ask me xd Push 1. barbell bench press 5x5 2. incline dumbell...

raden123‎, 09-18-2012 06:09 AM
02-18-2020, 10:11 AM Go to last post
11 20,589

Lightbulb Lost interest in lifting but want to maintain my physique.

I recently lost all interest in lifting weights and getting bigger and it's been making me super depressed because even though I don't enjoy lifting anymore, I still want to be happy with my physique (put on about 14lbs of muscle and fat over the year I enjoyed lifting but it made a pretty huge...

ArkI5‎, 02-17-2020 05:16 PM
02-18-2020, 05:08 AM Go to last post
10 713

Question Stimulus, adaptations and progressive overload?

Trying to understand the basic behind most workout programs. So basically when you train you apply a stimulus, that creates an adaptation that makes you able to apply progressive overload? Right now im doing Eric Helms intermediate program for bodybuilding, the progression system goes like this:...

macfc96‎, 02-11-2020 09:43 AM
02-18-2020, 01:00 AM Go to last post
17 1,322

Beginner - Would like program advice

I'm mid-40s and have been working out consistently for about 6 months. Mostly focusing on the big-5 compound barbell movements. Similar to a SL5X5 progression, but only going up in weight each week, vs. each workout. Ive worked at the maxes below for about the past 5-6 weeks. As the weight has...

BarbellScrip‎, 02-17-2020 09:07 PM
02-18-2020, 12:07 AM Go to last post
1 370

Is this a good routine?

Hey guys I’m very new here. I started lifting the end of December and the first couple weeks I noticed the noobie gains hard. Over the last month I haven’t really gained any size or weight and I’m not sure why. I’m still eating my calorie surplus everyday, and doing the same routine 6 days a week....

MrOpptimistic‎, 02-17-2020 05:17 PM
02-17-2020, 07:23 PM Go to last post
5 427

Easy to progress with 3x5 than it is to progress with 3x10

I'm recovering from surgery, and getting back into the lifting game. I was sick and tired of constantly lifting 3 x 10 of 115 lbs on bench without making any progress (final set was always 9-10 reps, felt like I was struggling on it). So I decided to go back to my original pre-surgery: routine...

ethanvolcano24‎, 02-16-2020 10:20 PM
10 656

Is this a good full body workout for bulking?

As a beginner in lifting weights, I've recently finished up on a 1 year cut which saw me lose around 20kg and go down to ~10% body fat (DEXA scan). I was skinny-fat and now I'm just skinny but trying to bulk up. Right now I'm on a lean bulk and looking to gain as much muscle as possible while...

takisv‎, 02-17-2020 07:59 AM
02-17-2020, 10:04 AM Go to last post
7 461

Workout length?

I always read about how a lifting day should be max 1 hour or less than 1 hour. So I have moved up in the poundage and I like to do chest, back, shoulders but lately, I am taking a while. I am approaching 1 hour when I am like 70% finished with my workout. for example: Incline BB Bench - 5 sets...

JamSumo‎, 02-16-2020 01:01 PM
02-17-2020, 09:00 AM Go to last post
8 590

I broke my leg 2 weeks ago, please give me some advices :)

Hello everyone! My name is Vladimir, i am 22 from Bulgaria. I recently broke my fibula and torn some tissues in ankle. Now i feel less pain and i was thinking of working out at home. So thats my 1st question should i start working out or its better to leave my body rest, untill i am fully...

Bllado‎, 02-17-2020 06:24 AM
02-17-2020, 08:55 AM Go to last post
4 361

For hardgainers

Anti-Hardgainer. Тraining System for non-responders. All written below is not for beginners. If you honestly worked out in the gym for 2-3 years, eat well, get enough sleep at night, but your muscle mass does not grow, and the power does not grow for several months, then you should try the...

Oleg1975K‎, 02-15-2020 10:28 AM
02-17-2020, 08:38 AM Go to last post
6 799

Softgainer 4x week

Hey whats the best program for a softgainer? I have time for 4x gym per week..

Ferhot55‎, 02-17-2020 06:50 AM
02-17-2020, 08:29 AM Go to last post
2 351

Science says no more than 10 sets per workout

per muscle group. I'm not sure if I can post a link to external source to not get banned by bot but i just finished reading a lot of articles about studies that found out max of effective set per workout to be up to 10. You can google it by "recommended sets per workout" or alike. I used to...

friendlyfire31‎, 02-14-2020 03:54 PM
02-17-2020, 01:59 AM Go to last post
20 1,398

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