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Forum: Workout Programs

What workout is best for your goal?

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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
7 452

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
8 572

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
4 352

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
6 788

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
2 347

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 1,381

Question Uppler/Lower Program

I have been doing bodybuilding for 9 months and i did fullbody during this time. i want to prepare new program. Upper body Bench Press 4x10-8-8-6 Dumbbell Fly 2x10 Pullover 2x10 One hand dumbbell row 4x10-8-8-6 Lat pull down 4x10-8-8-6 Military press 4x10-8-8-6 Close grip barbell shrug...

sensiz62‎, 02-14-2020 03:30 AM
02-17-2020, 01:55 AM Go to last post
5 710

2 from 3

I work legs every monday and trying to cut back on the amount of exercises im doing to avoid over training. im wondering which two from these 3 exercises should i rotate? Hack Squats via Machine Bulgarian Split Squads Walking dumbell lunges im already going the following as part of my legs...

Darragh85‎, 02-16-2020 11:37 AM
02-16-2020, 10:36 PM Go to last post
5 448

Exclamation Need advice. From skinny to large.

Hello everyone, I am 6ft tall about 176. I’ve been a runner and skinny my entire life. My diet if you will is limited. I drink a coffee with a protein bar sometimes and eat chicken salads for dinner. Clearly I’m not taking in hardly any calories. I’m going to follow this plan;...

Tazmantay‎, 02-16-2020 04:23 PM
02-16-2020, 10:18 PM Go to last post
5 451

Longshot: help me find this book!

There is this bodybuilding book that I read when I first started lifting in high school (circa 2005-2007). I feel like it had chapters that were each a step, and was centered on being anabolic. I even remember a few of the very specific steps/guidelines (i.e., avoid acetaminophen, avoid soy...

GreenTempo‎, 02-16-2020 08:18 PM
02-16-2020, 08:18 PM Go to last post
0 318

Hey I’m a power lifter

Hey, I am a power lifter and I want to know tips to increase my bench squat and deadlift Height: 5’10 Weight:185 Bench: 250x5 Squat: 325 Dead lift: 415

Nigyver‎, 02-16-2020 04:57 PM
02-16-2020, 04:57 PM Go to last post
0 314

Can you rate my workout and suggest any changes/critique? M, 6"0, 78kg

Backstory: Was following a full body program for a very long time, made some decent (not impressive at all) strength and muscle gains but I'm completely stuck now and honestly feel very drained doing the workout. My goal is to gain decent strength levels (standard intermediate levels) and...

JSR99‎, 02-15-2020 02:22 PM
02-16-2020, 04:14 PM Go to last post
5 547

Exclamation Eat THIS For Breakfast to Boost T

If there is one thing that will get a man’s attention, it’s FOOD. Men love ‘seefood’. We see food and we eat it. It’s who we are. It’s in our blood and there’s no way to stop us from eating (unless you tie us to a chair and tape our mouths shut). That’s right guys, what you eat for breakfast...

mellymelce‎, 02-16-2020 04:04 PM
02-16-2020, 04:04 PM Go to last post
0 314

Male age 57, what would you do to get fit and stay that way?

Hi guys, 57 my goal is to be fit, strong and healthy. I'm back at the gym but noticed it's harder to ditch fat and recovery is harder. Also I don't seem to get the nice endorphins feels that I did maybe 10 years ago. I've been at this getting back into it for about 6 months now, and I see...

humandave‎, 02-04-2020 07:56 PM
02-16-2020, 01:49 PM Go to last post
5 632

new program for a beginner.

i burned out from greyskull lp because i decide to join the gym and leave then join and leave again. i don't really want to do greyskull again. what do you guys recommend? ivysaur 4-8-8, starting strength or maybe stronglift?

letsallmakeit‎, 02-16-2020 01:32 PM
02-16-2020, 01:32 PM Go to last post
0 290

Unhappy Need help to get shredded!

I posted a thread earlier but i can't seem to find it. I'm 5'10, 78.8 kg and an endomorph. I've been trying to lose body fat for the past three months and it just seems like i can't. It's very frustrating, i workout twice a day. I just need help with my diet, if ayone can help me please i need it.

UriDaBeast7‎, 02-15-2020 07:00 PM
02-16-2020, 01:23 PM Go to last post
4 415

Question How best to hit triceps?

Hey Guys, I am currently doing VBB and have done other exercises like Fierce 5 and Ss but never really feel my triceps growing? Even though all these programs include tricep exercises I just feel some activation in my lateral head and some in my long head when doing skull crushers but not that...

fattofame3‎, 02-15-2020 12:28 AM
02-16-2020, 01:09 PM Go to last post
3 626

Anyone tried Slavic Swole?

Looking at doing the Slavic Swole option 1, alternating low bar squats with Zercher squats and standing presses with bench presses. Anyone tired anything similar?

Bailout987‎, 02-16-2020 12:43 PM
02-16-2020, 12:43 PM Go to last post
0 195

The hunt is over! Introducing the All In 456 routine is here, to rule over them all

There are so many routines out there (Fierce 5, Stronglifts, SS, All-Pro's, etc) that are, quite frankly, terrible. I present here my All In 456 routine. It is revolutionary, and I present it here to you. ...

Allin456‎, 02-15-2020 06:55 AM
02-16-2020, 10:26 AM Go to last post
7 634

Question Workout plan after shoulder surgery

Hi, Can someone who has some experience take a look at my self-made program. The reason io made it is because I have 2 shoulder operations and I can't do back squats and press whit good technique because of some mobility/ligament problems. I have some experience whit strength training from...

NidarosAlex88‎, 02-13-2020 09:23 AM
02-16-2020, 09:34 AM Go to last post
13 815

Am I too old to start bodybuilding?

Not sure if I am in the right category. I am 41 and I need to lose a few lbs. My biggest problem is my belly. However, would it be possible to start bodybuilding at this age? If so why? I mean can a good body look good on me now, and in the 50's or is it too late because I didn't do it in my 20's...

yaz141‎, 02-11-2020 02:57 AM
02-16-2020, 09:24 AM Go to last post
27 1,576

Do pull ups suck for bodybuilding?

I never see videos of bodybuilders doing them. Just rows, lat pull downs, and other exercises. Are they trash?

BigAndJuicy‎, 02-13-2020 08:04 PM
02-16-2020, 08:32 AM Go to last post
9 933

Post Opinion On My Workout Program

Workout Program Workout A – Push & Neck Face Pulls 3 × 8-10 Weighted Scapula Push-ups 2 × 12-15

jxcksnnn‎, 02-16-2020 05:18 AM
02-16-2020, 08:22 AM Go to last post
2 330

Why is progressive overload easier with medium reps than low reps?

I'm finding that when I train with grindy lowish reps of 3-5 on every set, I'm just plateauing workout to workout unable to do one more rep or add weight for weeks on end. But when I do sets with 8-10 reps where I have a lot more control and things feel smoother, I end up finally being able to...

Animal2692‎, 02-15-2020 08:52 AM
02-16-2020, 06:41 AM Go to last post
14 651

The 3-day split, the shoulder day and the 2x/week frequency problem

I've been scratching my head and searching through the answers in this forum regarding the problem on 3-day split (PPL or Arnold split) and whether we should actually need a dedicate shoulder day, and I still couldn't get any satisfactory answers regarding this problem. I believe that to build...

ongeelim‎, 02-15-2020 05:54 AM
02-16-2020, 12:22 AM Go to last post
12 601

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