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Forum: Workout Programs

What workout is best for your goal?

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Best at home ab workout similar to ab ripper x (p90x)

Hey, Im looking for an ab workout video around 15 minutes in length similar to ab ripper x. I love that p90 x has a trainer engaging you throughout the workout, but if I do it every week I get bored so I want a similar one to alternate between. Any ideas? ps i dont need to burn any fat

ray3690‎, 11-07-2019 06:10 PM
11-09-2019, 10:25 AM Go to last post
3 930

In Fierce 5 beginner program Can I split A and B into A1,A2 B1,B2 ?

Hey I only have 20- 30 minutes per day to workout. It used to work when I initially started with Fierce 5 but now as the weights are getting heavy (relatively for me) it doesn't work anymore and I can't finish. I really like the program and every excercise in it (except the row lol) and I am...

Rudiger1991‎, 11-08-2019 07:00 PM
11-09-2019, 06:30 AM Go to last post
2 749

Question Generally does muscle build faster than muscle loss?

If on a cut there is insufficient protein (for example during any total fast there is no protein at all) how does the muscle loss compare with how quickly new muscle can be built during bulks (especially during beginner gainz)? Is it about the same? Or does muscle get built faster during gains than...

peterm28‎, 11-08-2019 01:43 PM
11-09-2019, 05:24 AM Go to last post
23 1,114

Help building calistenics + gym program

Ive been training for over 3 years and recently I took more interest in calisthenics exercises. I want to build a program that combines gym training with body-weight training and I need your help guys. I want an AB upper/lower split (or any other suggestion). I currently can do a lot of dips and...

PuppEDogg‎, 11-09-2019 04:20 AM
11-09-2019, 04:20 AM Go to last post
0 553

Home workout program with free weights

I am working out at home based on a free weight routine, no pull up bar either as it damaged my door. Deadlifts are difficult as I don’t have full size plates and not very heavy weight, although I have enough weight for the rest of the exercises to be hard at the rep range given Just...

6gears‎, 11-09-2019 03:20 AM
11-09-2019, 03:20 AM Go to last post
0 600

Should I aim for a higher body fat ?

I've been working out for 1.5 years now, i am 1,70cm and got from 49 to 56kg with 7 % body fat, people tell me that I should get some more fat slike around 9 % while others say that there's no need. I already tried to bulk twice i the past but no sucess, i think this is just the way my body is.

igorpnp13‎, 11-08-2019 06:59 AM
11-09-2019, 12:58 AM Go to last post
12 983

How much volume do I need to mantain muscle mass?

I’ve been gaining mass for years, and I’ve been focusing in my legs for the last months where I needed a little more muscle. Now that I’m okay with my gains, how much volume do I need or what do I need to do to mantain permanently with a 2-3 days a week full body routine? I’ll mantain the...

Alexlarex‎, 11-08-2019 07:50 PM
11-09-2019, 12:49 AM Go to last post
1 633

"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
268 Pages
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11-08-2019, 05:35 PM Go to last post
8,026 1,511,860

When should I test my bench?

So today I did 5x3 with 200 pounds/90kg and I’m just wondering when I should test my 100kg 1rm because it has been a long time goal of mine but I don’t know if Im capable of hitting it now or do I still need more time. I want to get it 1st time and I really don’t want to fail or it would have a...

iAmZpredator‎, 11-08-2019 12:27 AM
11-08-2019, 12:59 PM Go to last post
8 939

Do I need maximal strength for performance?

I am a soccer player and I trained for maximal strength for months and improved my weights a lot. But I didn’t see so many improvements until I started to train for hypertrophy: I’m better at contact, I have more balance, I’m faster, and I can apply more force to the ground for first step or...

Alexlarex‎, 11-07-2019 08:36 AM
11-08-2019, 12:47 PM Go to last post
11 1,025

Hypertrophy vs Strength?

If you've just started working out, what is the best strategy? Training for hypertrophy or strength training?

Annihilator17‎, 11-06-2019 07:04 AM
11-08-2019, 08:48 AM Go to last post
14 1,433

Requesting advice on my workout.

I want to say thanks first off to anyone who helps me out here. Brand new just signed up today. Have been working out for 7 months now and I have made progress that I'm pretty stoked about although it would be nice to get stronger faster if possible I feel like there's some moves I'm good at and...

VJillz‎, 11-08-2019 06:55 AM
11-08-2019, 06:55 AM Go to last post
0 626

Smile Making cardio fun

Hi guys, interested to know how guys go about making cardio enjoyable. What type of cardio do you and how do you enjoy it more? Or do you just do it when necessary and simply don’t enjoy it? Also do you do cardio on rest days or after weights?? Thanks!

ben1500‎, 11-07-2019 12:54 PM
11-08-2019, 06:03 AM Go to last post
8 907

Would this work?

Hey guys first time poster here. I got a question. It's been said that it is optimal to train a body-part twice a week. Most people who train each body-part twice a week tend to do a Upper/Lower or PPL split. I wanted to know if anyone has tried a routine that goes something like this... If so,...

dubscheckum‎, 11-08-2019 12:01 AM
11-08-2019, 02:05 AM Go to last post
2 653

Left bicep smaller and less developed than right. Tips to improve?

As you can see my left bicep is a noticeably weaker and less defined. I would love to get it up to par with my right arm not just for aesthetic reasons but when doing exercises like tricep pushdowns/ bicep curls my left are gives out 3-4 reps before my right. I feel like the left side of my body in...

RkSwift‎, 11-07-2019 10:01 PM
11-08-2019, 12:49 AM Go to last post
6 683

Question Time Crunch

I'm a high schooler. I go to a performing arts school so I dont always have time to get a full weights workout in ,with homework and practicing and all. I'm looking for an actually effective full bodyweight workout that I can progressively overload over time and actually see progress. I'm still in...

Leosandoval05‎, 11-07-2019 08:39 PM
11-07-2019, 11:41 PM Go to last post
1 378

Gym App

Hi, not sure if this is the right place to post the question but thought I'd give it a try. I was wondering if anyone could recommend a (free or paid) gym app that tracks my progress; eg weight lifted. I like to see my progress over time and its been helping me a lot. Currently use the Simple...

NewFocus‎, 11-06-2019 12:43 PM
11-07-2019, 11:10 PM Go to last post
6 733

In need of advice for a cycle

Schwinn, Cannondale.....

phobod‎, 11-07-2019 04:07 PM
11-07-2019, 04:07 PM Go to last post
0 442

Rest week

Hey all Just wanted to know, I've taken a rest week and my body aches more than it did when I was training, what does this mean??? Does it mean I haven't been giving my body sufficient rest before? Thanks

YoyoZnz‎, 11-06-2019 10:52 PM
11-07-2019, 01:00 PM Go to last post
3 566

Do I have low testosterone? Pic

Hey guys, i have a bit fooked up body. Always been miserable with it, even though I have worked out. I have very, very small amounts of musclemass, but at the same time, very high amounts of bodyfat, even though my weigh is completely normal. Also have small amounts of gyno(?), but that can be due...

cobyper‎, 11-06-2019 05:19 PM
11-07-2019, 08:32 AM Go to last post
25 1,048

Legs/glutes

Currently in second bulking phase. 1st one went ok, went from 103 to 114 is my current weight. Did a lot of dumb accessory exercises instead of compound lifts. This time focusing on squats/deads/hip thrusts. 1.5 months in. Would like to add more mass to glutes and quads Instead of hammies....

carlagxoxo‎, 11-06-2019 08:45 PM
11-07-2019, 07:05 AM Go to last post
2 558

SL 5X5, wait time between sets

Newish lifter here, started back in March and decided on Stronglift 5x5 to start with. Been pretty easy so far but recently banged my knee at work pretty bad and it's making bending over or squatting down pretty difficult. Usually the wait time is 1:30min if easy, 3:00 if hard and 5:00 if failed....

FireGiantSurtr‎, 11-06-2019 07:26 PM
11-07-2019, 06:55 AM Go to last post
3 578

Strength training vs hypertrophy training while cutting?

I see so many mixed opinion on this, some say to keep intensity high and lower the volume (more strength training) and some say keep volume and intensity in the medium zone Whats the best way for muscle retention?

philip750‎, 11-06-2019 11:51 AM
11-07-2019, 06:53 AM Go to last post
4 639

Thumbs up This routine works really well!

Ran Lyle McDonald’s specialization cycle for a month. I did it for arms which are my weakest. For those who don’t know, you pick the muscle group you want to bring up and hit it twice per week with 5x5 or 4x6 followed by 3x12 second exercise, while maintaining other stuff with something like 2x8. ...

kusok‎, 11-06-2019 07:48 PM
11-06-2019, 08:34 PM Go to last post
1 505

does low volume training mantain muscle mass?

Hey, I am a soccer player and I’m in season. I want to mantain my muscle mass while trying to avoid being too sore. Can I mantain it by only doing 3 sets of 5 per exercise (80-85% max) 2/3 times a week? Or that range isn’t enough to mantain and should I do it in 8-12 rep range? (I’m 5’11 tall and...

Alexlarex‎, 11-05-2019 06:31 PM
11-06-2019, 07:01 PM Go to last post
27 1,239

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