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Forum: Workout Programs

What workout is best for your goal?

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  1. Post your workout journals online so others can see what you are doing and follow your progress!

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  2. Discuss Olympic lifting and your personal programs.

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Smile Is this a good program (Push Pull)?

18 Yo, 77 Kg (170 Pounds), 1,84m (6'1" I guess) prolly like 20 Percent Bodyfat Been training regulary for 1 and 1/2 years, my goal is hypertrophy. Thanks for Helping me! Pull Day Warmup: 3min Rowing Machine (Sets) (Reps) 3x 4-10 Deadlift 3x 10 Lat pull down narrow grip 3x 12...

YEAH332‎, 08-07-2020 11:07 AM
08-07-2020, 12:18 PM Go to last post
4 367

Actors’ Workout Routines

Random question, but what’s your guys’ opinions on celebrities who get into crazy shape for movie roles in a short amount of time? I’ve read ridiculous articles about so many actors going to the gym 2 times a day, for 6 hours everyday and eating 3,000+ calories to gain muscle fast. Is this all...

rookie415‎, 08-07-2020 10:49 AM
08-07-2020, 11:55 AM Go to last post
5 346

Vince Gironda

I don't hear a great lot about this guy, and it's a shame. Been reading up on his methods, philosophies, dietary ideas, a lot of it kind of makes good sense. Some I don't entirely agree with, most I do. What do you guys think of him? Has anyone ever used one of his programs, such as the honest 8x8?...

TheShadowMan‎, 08-05-2020 01:55 PM
08-06-2020, 08:51 PM Go to last post
12 756

Fierce 5 Question!

Hey I got a question, I did Deadlifts 350lbs on Wednesday 2 weeks ago with the rep results 4/3/3 so I failed and had to try again next week. So I did 350 lbs again on Monday Last week and that time I got 5/5/5! Now on Friday last week I did the deadlifts again but now somehow i I got 5/5/4...

humbaga21‎, 08-05-2020 05:42 PM
08-06-2020, 08:40 PM Go to last post
8 712

Fierce 5 - Deadlift Question

I’ve been doing deadlifts 3x5 as the program suggests, but lately it became pretty taxing to me. I’am currently at a 350 lbs 3x5 deadlift and my question is if I can do 1x5 instead of 3x5 for deadlifts therefore or not. ?

humbaga21‎, 08-05-2020 10:12 PM
08-06-2020, 02:54 PM Go to last post
5 615

4x a week U/L weighted calisthenics alternating with U/L power lifting?!

Had a light bulb go off in my head. I've been running an U/L split 4x a week doing weighted calisthenics. I also like power lifting so I thought, why not do the first U/L in the week weighted calisthenics style and then the second U/L power lifting style for low reps? Normally I would alternate...

Animal2692‎, 08-05-2020 06:36 PM
08-06-2020, 06:07 AM Go to last post
10 633

Fierce 5 Deload or not?

I did Deadlifts 350lbs on Wednesday 2 weeks ago with the rep results 4/3/3 so I failed and had to try again next week. So I did 350 lbs again on Monday Last week and that time I got 5/5/5! Now on Friday last week I did the deadlifts again but now somehow i I got 5/5/4 and failed the last rep...

humbaga21‎, 08-05-2020 06:06 PM
08-06-2020, 01:32 AM Go to last post
2 537

Any good free mass building programs?

I am wondering if there is any good mass building programs out there that are free and how to find them. I would like to grow more size and strength but for the 2 years I’ve been working out I haven’t really followed a program or diet and I would like to start. Thank you!

JustinSmith52‎, 08-05-2020 08:59 AM
08-05-2020, 10:44 AM Go to last post
3 682

How's this ab workout?

https://www.coachmag.co.uk/workouts/abs-workouts What do you guys think about this ab workout? Il looking for something to train my abs on Saturday since my gym is closed on weekends, rather than doing nothing I'd rather train my core which I never isolate in the gym Is that workout I liked...

Datboileg‎, 07-27-2020 04:52 PM
08-05-2020, 10:21 AM Go to last post
5 1,516

Poll Poll: How Do I Make CrossFit Compatible With My Goals?

TLDR: My main goal is to look like the men in the photos I attached, and I started out skinny-fat and have made some progress since but plateaued. Should I change nothing, add progressive overload lifting after CrossFit classes, or replace the pre-written daily workouts with my own programming? ...

greglevine‎, 08-04-2020 11:36 PM
08-05-2020, 05:37 AM Go to last post
4 760

Looking for a workout pertaining to my goal.

Hello everyone, I am a total beginner. I am 20 years old and pretty much shy when it comes to lifting. I would mainly go to the gym by myself, but I can never really stick to an actual plan because I am totally lost. I am currently 165 lbs at 5'5 I used to weigh 180 lbs then proceeded to...

Ryanx19‎, 08-04-2020 01:52 AM
08-05-2020, 01:32 AM Go to last post
10 922

"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 07:03 PM
269 Pages
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08-04-2020, 03:14 PM Go to last post
8,056 1,684,126

Thoughts on push pull leg split?

I've been doing a 3 day full body routine for the past year and after seeing a physio about some hip pain he informed me I have weak hips and glutes. He recommended a push-pull-legs split instead, on top of some other home exercises to help. Just wanted to know if this a good split for going gym 3...

JustThatBrah‎, 08-03-2020 08:27 AM
08-04-2020, 02:42 PM Go to last post
16 895

Your thoughts on this

DAY 1 : Flat BB Bench press Lat pulldown Incline DB press BB row Cable crossover High/Low DAY 2 : Back Squat DB shoulder press

ahmedjrai‎, 08-04-2020 04:49 AM
08-04-2020, 09:31 AM Go to last post
5 596

Low compound lifts?

So I just started gym and my ego has been put in place. Been schooled and realised I’m very weak. I can only squat 40kg (3x5), bench 30kg (3x5) and pendlay row 30kg (3x8). Just how weak am I? I’m about 5ft10/11 160 pounds at 20. Any tips, advice? My legs feel like jelly now

BWRT‎, 07-27-2020 04:08 AM
08-04-2020, 08:32 AM Go to last post
18 1,563

What exercise can I do while on Dialysis and working full-time?

Hi, new to the forum, I was wondering if anybody have any Good exercise ideas for someone working full-time and on dialysis? Because I’m working full-time and on dialysis each day my time is limited when exercising. I’m on dialysis 4x a week. What type of exercise would be most efficient for short...

icesnoe‎, 08-02-2020 07:14 PM
08-04-2020, 07:16 AM Go to last post
4 766

Looking for Transform Program using Power Rack

Hi, I've been using my power rack at home for a while (with olympic barbell) but have been lacking a program. Most of the programs here I've found require a full gym which I don't have. I also want to utilise the squat rack rather than limit myself to body weight exercises. I'm about 185 pounds /...

kaw048‎, 08-03-2020 10:18 PM
08-03-2020, 10:47 PM Go to last post
4 503

Beginner routine - after advice pls

Hi, I’m currently doing the best I can with weights at home and am after some advice from you experts out there. I’m 42, 88kg, 6ft 1 and trying to build muscle and lose fat I’m doing weights each morning as follows: Day 1: chest press, flys, squats, leg extensions, shoulder press, Arnold press...

DillonUSoB‎, 08-03-2020 01:09 PM
08-03-2020, 10:01 PM Go to last post
2 514

Split explanation

Alright guys I’m pretty knowledgeable about nutrition and bodybuilding but there’s still things I’m learning and have a question. So I finished up fierce 5 novice and got my lifts to way better numbers then I had before and was doing full body 3 days a week and I love working out full body 3...

Calikid32190‎, 08-02-2020 03:29 PM
2 Pages
1 2
08-03-2020, 08:48 PM Go to last post
46 1,620

Ectomorph Weight Gain

Im a 32 year old male and an ectomorph by body type. I used to work out a lot from 24-26. I did heavy weights, low reps and worked out 3 days a week with plenty of rest. I was able to put on about 4 kgs a month , then it just suddenly stopped. I think i "plateaud", i couldnt gain anymore ,...

aenceledus‎, 07-31-2020 09:47 AM
08-03-2020, 06:57 PM Go to last post
23 1,208

Should I change the way I train?

I've been working out for about 2 years at home and I've always made my own workout programs. I now think I probably should've followed an existing program when I started working out. But now I'm wondering if I should still switch over to an official program. I have made a lot of progress training...

elempiar‎, 08-03-2020 10:37 AM
08-03-2020, 02:26 PM Go to last post
10 457

Need advice on how to do chin-ups

Hey guys! I just got this ceiling mounted chin-up bar: ibb.co/BG8CH9B There's 3 possible grips and I'm not too sure which to use. Also, I can only do 4 reps at the moment. If I persist in doing 5-6 series everyday, will I still see benefits and be able to increase this number?

ggSmoothOp‎, 08-03-2020 10:30 AM
08-03-2020, 12:32 PM Go to last post
1 317

Program help

Alright guys I’m finishing up with fierce 5 novice as I’m stalling out. I was able to get a lot of major lifts into the 200s and I weigh currently 145 pounds. I’m needing to know what’s next after strength training. For my first year I did Vikings bare bones and I could never get past 135...

Calikid32190‎, 07-28-2020 08:25 PM
08-03-2020, 09:40 AM Go to last post
11 1,486

Teen girl starting stronglifts 5x5

Hi everyone, I just wanted some general advice on how my lifts are progressing after starting stronglifts about 5 weeks ago. I am at Squats - 42.5kg after deloading from 57 due to bad form Over head press - 25kg

modernspartan7‎, 08-01-2020 10:06 AM
08-02-2020, 04:38 PM Go to last post
6 821

Upper/Lower 6x a Week Routine Critique

I wanted to try doing an upper lower routine 6x a week for so U can have the same frequency as a fully body routine, but with more volume. For progression, I'm going to either increase amount of reps done in the strength sets, then increase the weight the following week if I was able to increase...

Reznovan‎, 08-02-2020 09:53 AM
08-02-2020, 02:31 PM Go to last post
11 634

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