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Forum: Workout Programs

What workout is best for your goal?

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    4,065 62,364

How long do you spend at the gym?

I go to the gym 5 days per week with each workout lasting between 2 and 3 hours. Is this a little too long?

kittoslade‎, 03-30-2011 11:04 PM
2 Pages
1 2
Yesterday, 06:37 PM Go to last post
49 112,067

Dirty Bulk: Eat alot= get fat, Eat alot + Lift 5 days a week= Gainz?

Before everyone calls me dumb and rages, I know I am oversimplifying it, but isn't this really the essence of a dirty bulk? If you were dirty bulking, could you technically eat 5 slices of pizza (1500 calories approx) by yourself everyday, get the right amount of protein and fiber through other...

SoAs22‎, Yesterday 08:48 AM
Yesterday, 05:14 PM Go to last post
4 179

"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
152 Pages
1 2 3 4 5 ... 152
Yesterday, 04:50 PM Go to last post
4,537 683,431

Working Out Muscle Group Per Week

For the past year, I have been following a 5 day-split working each body part individually, such as: Monday-Chest Tuesday-Back Wednesday-Legs Thursday-Shoulders Friday-Arms I read that muscle protein synthesis lasts only 24-48 hours after your workout, even if soreness persists. I was...

Felonies‎, 03-25-2017 05:21 PM
Yesterday, 04:03 PM Go to last post
15 370

Arms Won't Grow

For the past two years I've been going to the gym and for the past two years my arms have been stuck at 13 inches. Everywhere else on my body seems to respond well and grow but no matter what I do I can't get my arms to grow. The problem is I have a massive torso (39 inch chest) but my arms are a...

Engage12‎, Yesterday 03:06 PM
Yesterday, 04:02 PM Go to last post
4 130

Looking ahead (Long term planning advice for future programs)

So I like to look ahead in terms of planning and what I want to do ahead of time. Usually how I figure out scheduling and what not to fit whats best for me and my family. Therefore I'm looking at programs for when I go into a caloric surplus (bulk) and suggestions by any of you. I've found a liking...

Metalmank‎, Yesterday 01:30 PM
2 121

PPLPP opinion/suggestion?

Hey so I got the PPL routine but changed it around to fit me, as its hard to squat/deadlift/bench at my gym. Would like to know if this is somewhat acceptable and balanced PPLPPRR routine- (only legs 1 times a week due to being lazy and not big fan) ////= if first exercise is not available then...

zorrocat1998‎, Yesterday 09:31 AM
Yesterday, 02:34 PM Go to last post
13 1,701

Training 6/8

Hello to everyone I'm working in cycles, so my week has 8 days and it's constantly shifting. Can you help me with a split? I want to work out 6 days and rest 2 days. What is the best way of managing all of this? I would also like to exercise each muscle part at least 2 times through this cycle....

elvisbeamout‎, Yesterday 11:26 AM
Yesterday, 01:27 PM Go to last post
5 137

Critique this Routine

Workout A Squat 3x5 Bench press 3x5 Barbell Rows 3x5 Romanian DeadLift 4x8 Planks 3x30s Workout B Squat 3x5 OHP 3x5

Josh1876‎, Yesterday 12:29 PM
Yesterday, 12:33 PM Go to last post
1 112

What routine did you use as a beginner?

Since the narrative around here is full body x3 a week programs such as SL 5x5 or ICF. I'm wondering what did all you who recommend these programs as beginners did as beginners. I'm not saying these programs are bad for beginners bc I'm a beginner my self and I'm currently on one.

Josh1876‎, 03-25-2017 04:56 PM
Yesterday, 12:09 PM Go to last post
14 415

Smile Found this after doing some searching What do you guys think of this style of training

Adi2008‎, Yesterday 08:40 AM
Yesterday, 11:01 AM Go to last post
5 202

Moving 225 bench to 315

Hey so I have taken a serious interest in lifting in the past 6 months and have boosted a bench of 135x10 (anything over 10 was pretty tough) to 225x5. ((Barbell)) Im 5' 8", 165 pounds, 20 years old, and am looking to boost my bench to 315 and then so on. But I always kinda just hit the gym on...

CrazyZachAttack‎, 03-24-2017 11:38 PM
Yesterday, 10:32 AM Go to last post
24 596

Variococele workout

Hey everyone. I've been diagnosed with a variococele a few days ago and of course it made me scared. From what I've heard working out with heavy weights can make it even worse. But I don't want to become a fat **** because of it. I'll probably get surgery for it in 3 months but it's not certain....

PEfanCZ‎, Yesterday 09:59 AM
Yesterday, 10:28 AM Go to last post
1 77

Hey can you guys help out a beginner?

Hey guys thanks for stopping and looking at my thread....anyhow I am an 18 year old high school senior. I weigh about 155ish and am 6ft tall....I don't like being skinny and I want to put on like 40-50 pounds asap. I realize that takes time but I was just wondering if you guys could look at my...

CletusMaximus‎, Yesterday 06:00 AM
Yesterday, 09:08 AM Go to last post
5 181

What to move onto from shortcut To size ?

Been lifting for almost 3 years. First two years felt like a waste as I was stubborn and stuck to a crappy self made routine. I've been on sts for 2 12 week runs and I've finally made some progress. Now I'm trying to figure out what else to look at. A few people told me to check out layne Norton...

truth223‎, Yesterday 07:17 AM
Yesterday, 08:07 AM Go to last post
2 135

Minimalist at-home training program

Hi. I am looking for a minimalist at-home training program. I am a beginner/ectomorph (186, 80kg). I have an adjustable bench, two loadable dumbbells, one barbell, some weights (around 80kg together) and one kettlebell. This is my (three days a week) 5x5 full body training program: 1) goblet...

MiBro‎, 03-25-2017 05:45 PM
Yesterday, 04:47 AM Go to last post
2 146

Lifting help

Hey everyone new member here. Just want to give some info on my history I have worked out off and on for about 10 years, I've had trainers throughout the years as I was a competitive hockey player in my days. I just turned 30 and am back strong at the gym. Now I want to know if anyone has any...

RyJoe999‎, 03-25-2017 07:13 PM
Yesterday, 03:37 AM Go to last post
4 2,378

need a workout program

why now i cant go to a gym. i need to find a program that i can do without any equipment.

Super4goku‎, 03-25-2017 01:53 PM
Yesterday, 03:11 AM Go to last post
2 2,396

Texas Method

Can I replace squats with sumo deadlift as my gym doesn't has a squat rack

Torqueindian‎, Yesterday 02:06 AM
Yesterday, 02:14 AM Go to last post
1 2,482

Exclamation Opinions on my Upper/Lower Split for Strength

Hi guys, would like to hear your feedback on my upper/lower split. The main focus is to gain strength, but there is some hypertrophy/accessory work as I will be in a caloric surplus. I understand that there are 'proven' upper/lower splits out there (Like Candito's etc) but none seem to be what I'm...

gunnercj‎, 03-25-2017 06:08 AM
Yesterday, 12:35 AM Go to last post
7 2,900

18 Year old newbie who wants to compete in powerlifting in 2 years.

My height/weight/stats are in my sig. I'm pretty skelly rn and am eating heaps. What routine would you recommend to get these poverty lifts up and be at a level where I could hit 3 plate bench, 4 plate squat, 5 plate deadlift etc

madmatt180‎, 03-25-2017 05:55 PM
03-25-2017, 06:46 PM Go to last post
2 120

Looking for an adequate program for me

Hello, I am 19 years old. Currently, I weigh 52 kilograms and I am 175 cm tall. so I really need to transform my body, this time -unlike my previous experiences- ,I want to really commit and I would try to do whats in my power to change. anyways, I have looked up some training programs. One friend...

Ahmed202020‎, 03-25-2017 10:26 AM
03-25-2017, 05:00 PM Go to last post
4 196

Arrow How to get stronger chest/arms?

Hey guys, I've noticed my bench was really lacking in correlation to other lifts, what can I do to strengthen it?

Infamous0707‎, 03-25-2017 03:23 PM
03-25-2017, 04:26 PM Go to last post
3 140

Talking New to toning up, bulking etc. need all the advice you got!

Hey everyone! I am very new to the whole working out, toning up, bulking up world and am looking for advice. I have no clue how to even start up! I see people all the time talk about bulking up or dropping weight and I just don't understand how it works or what the purpose is or even certain...

MikeCrawf‎, 03-24-2017 02:37 AM
03-25-2017, 01:35 PM Go to last post
3 1,041

Best workout app?

Sorry if this is not the right spot for this, I was not sure where to place this post. Does anyone what the best free workout app for android tablet? A couple things I need.... 1. log Weight and reps. (remembering details from last time) 2. Set up a workout plan by... weekly, or every two...

Faithbuilders‎, 03-25-2017 12:07 PM
03-25-2017, 12:29 PM Go to last post
1 152

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