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Forum: Workout Programs

What workout is best for your goal?

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Need a new chest training protocol because chest is stubborn!

Chest is one the hardest body parts for me to grow. Any protocols recommended?

bp408865‎, Yesterday 04:53 PM
Today, 05:17 AM Go to last post
3 163

New progressive program - recommandations

Hi ! I want a new program, focusing on compound exercise. I have a home gym with a Squat rack, dips station, pull up bar, Dumbbells and a pull down/up tower. My currently program is a fullbody 3 times a week: Day 1 Squat 4x6 Romanien DL 4x6 Bench press 4x6 Rows 4x6

-Thomas-‎, 03-14-2018 12:50 AM
Today, 04:53 AM Go to last post
6 267

Awkward schedule; wut do?

Hi guys, Due to severe time contraints due to work and currently studying a pharmacy degree, I am severely restricted on the days that I can follow a set routine. I have used the search function but can not find anything regarding my time constraints. Currently, I am only able to work out...

Zoop‎, 03-16-2018 04:02 PM
Today, 03:34 AM Go to last post
7 373

Question Need help with my workout program and diet(macros)!

I’m 6’2, 165 pounds. My bench is around 135 for single rep. I’ve just started lifting weights and need some help to point me in the right direction. What supplements I should be taking? What kind of workout program should I be doing?

GG014‎, Today 12:10 AM
1 95

Please rate my U/L

Hey guys.. im fairly new my lifts are.. Bench 1x5 70kg BB Row 1x5 55kg OHP 1x5 40kg Squat 1x5 90kg Deadlifts 1x3 110kg Doing this and it seems pretty good.. is there anything unbalanced about it? i was cutting but i will be bulking soon.. here it is..? Deload every 6 weeks.. add weight...

Harrryyy‎, Yesterday 03:42 AM
Yesterday, 11:19 PM Go to last post
4 327

Thumbs down Buildind muscle on a limited schedule?

I would like to build muscle but I unfortunately don't have a lot of time to exercise. Most of the time, I can only do 2 good weight training sessions (5-6 muscle groups) on weekends and 2-3 short exercises on weekdays. The short exercises just last about 20 minutes so I can only get some cardio +...

SRJeffers1‎, 03-16-2018 10:24 PM
Yesterday, 11:15 PM Go to last post
7 261

A tiny newbie needs some guidance to fix his posture and workout program.

Hey guys. I've started working out with a friend of mine and I'm trying to get a perspective on it all, so if you could point me in the right direction that would be greatly appreciated. I've been lifting for 3-4weeks (I have previously lifted a bit in periods, but nothing too serious). This...

awefawes‎, 03-07-2018 02:39 PM
Yesterday, 07:04 PM Go to last post
4 318

Question Training every day with low intensity

I started lifting weights about 3 months ago, 2 days a week full body program. I am 20 years old. About 3-4 years ago when I was doing some exercises, I used to train everyday but did not train until failure, for example just 10 half pull-ups(no sets) every day gave me the best growth I have ever...

Rockybilly‎, Yesterday 02:13 PM
Yesterday, 06:27 PM Go to last post
2 107

Deload after a week off?

I'm doing firece 5, I took a full week off of training. Should I deload all lifts by 10% when I go back to the gym on Monday day? I'm basing my question off of the SL 5x5 routine.

tdod101‎, Yesterday 01:21 PM
Yesterday, 06:16 PM Go to last post
8 281

Help Restructuring Workout Routine

Hi, I'm looking for some help with restructuring my workout routine/choosing a new one. I feel that I have been using the same routine for far too long. Being on the same routine for almost a year now, I realize that a change is long overdue. I'm lacking in motivation, and have not really seen any...

mbrand2‎, Yesterday 01:05 PM
Yesterday, 04:56 PM Go to last post
6 351

Rack pulls, start or end of workout?

Hello everyone, If you were to make rack pulls a part of your program, e.g. a Pull push leg pull push legs rest. Would you do them: 1. As the first compound movement in the 6-8rep range? 2. As a "finisher" at the end of the workout, in a similar or higher rep range? 3. Somewhere else? ...

Benchmate‎, Yesterday 02:08 PM
Yesterday, 03:20 PM Go to last post
2 239

Exclamation I need help to organize my training schedual to break platues

I tried many training styles over the past year, many times overtrained, under recovered, platued, basically just confussed.. I used to follow a "bro" split .. push pull legs.. i always over trained at the end, it's hard to balance it in life. I used to full body work out 5x a week (i know i...

thexmarcoxz‎, Yesterday 11:36 AM
Yesterday, 12:53 PM Go to last post
5 167

I can't find a good workout program. Should I take days off until I find one?

I'm currently running the Fierce 5 intermediate upper/lower routine and have been doing so the last 6 weeks. This takes up 4 days of my week, which is the most I want to spend lifting. I train jiu jitsu 4 days a week and lifting any more than I do would be counterproductive. The routine is well...

beq1991‎, Yesterday 12:08 PM
Yesterday, 12:51 PM Go to last post
3 169

Exclamation Upper/Lower Routine

As I have a lot of revision because of my GCSE’s coming up, I won’t be able to train as much. Can anyone recommend a good upper lower routine so I can hit each muscle twice a week rather than once? Cheers.

barnold12‎, Yesterday 09:58 AM
Yesterday, 11:25 AM Go to last post
6 168

Wrestling Beast Blueprint

Hey everybody, I released a PDF. It is an outline for improving wrestling performance through strength and conditioning. It is entirely free, if you are interested check it out!

chaumetlouis19‎, Yesterday 08:39 AM
Yesterday, 08:39 AM Go to last post
0 222

Question I need your help...

Hi there, forum users. I have a kind of a problem... I mean, more like a question.. or maybe 2... or maybe 3. To start: I’ll be 18 in 2 months and I’m around 1.76-1.80, I eat 3500-4000 calories a day, drink 2-3L of water everyday and 2 weeks ago I started using BSN True Mass and ON...

Edward6‎, 03-16-2018 08:37 PM
Yesterday, 07:38 AM Go to last post
3 157

Cool Let’s Pull 50K Deadlifts in 2018

All Conventional/Semi-Sumo/Sumo Deadlift repetitions: Count all reps including warmups. “The meet don't start until the bar hits the floor” Don Blue

Nebamartinez‎, 01-06-2018 11:50 AM
6 Pages
1 2 3 4 5 ... 6
Yesterday, 06:51 AM Go to last post
160 7,329

5 months into bb, 6'1 and went from 153lbs (undereating) to 183lbs--good progress?

Hi all, I just started bodybuilding seriously about 5 months ago. I started off at 153lbs and now I'm at 183lbs. There is definite pudge though I've also noticed definite strength and muscle size increase. I'm seeking some guidance on what to do now, in part because I'm not sure where I've made...

Alphawolf220‎, 03-13-2018 12:47 PM
Yesterday, 04:17 AM Go to last post
16 692

Should i switch to calisthenics

İve been doing stronglifts about 3 months i progress on some excersise but i deload alot to work on my form but i still cannot do some excersise with correct form. My main goal was asthethics and strenght of course. İ always want to lift heavy. But also i want to look good and be atletic. So im...

ifeelsoy‎, 03-02-2018 12:07 PM
Yesterday, 04:16 AM Go to last post
27 1,049

Help training to become a firefighter.

Recently I let myself go and currently weigh 224 pounds. I was training to be a firefighter and still training. I am looking for a workout program to help me tighten up my muscles and help continue to loose fat. I currently train 6 days a week with an active rest day. Recently changed my eating...

HaiDre‎, 03-16-2018 04:47 PM
Yesterday, 04:08 AM Go to last post
3 179

What is the best HIIT Exercise Post 5x5 Workout

I've been doing the 5x5 stronglifts for about a a month. What I want to start incorporating is HIIT after my 5x5 session to burn off the fat. What are some simple HIIT programs to do after a 5x5 workout. I ran track in HS so it doesn't have to be a beginner's program but something simple like...

khoa3‎, 03-16-2018 08:36 PM
Yesterday, 02:33 AM Go to last post
3 161

Any tips for a 15 year old

I’m 15 years old and I want to get bigger arms and run faster but I’m a picky eater any tips?

chanpruitt‎, 03-16-2018 02:04 PM
Yesterday, 01:25 AM Go to last post
3 140

Should I push a weight even if I can only get 4 reps max out of it?

I got a lecture from one of the bigger guys at the gym about always going hard even if its just small reps. Some people say you should go for volume, other says you should go for weight. What do you guys think? I'm trying to go for size.

papichulo9‎, 03-16-2018 11:49 AM
Yesterday, 01:16 AM Go to last post
6 329

Need help urgently

Hey all, I've been doing weights for the last 3 weeks with a friend of mine and I had prior to that, been training for years with weights. Me and my friend go for runs and weights; he does light and I do heavy as I am a fairly big guy. I weighed myself the other day and I was 14 stone 11 lbs (93...

wakamusha‎, 05-31-2011 07:08 AM
Yesterday, 12:43 AM Go to last post
8 512

Do you make records(progress) every week? newb gains?

So, I've been working out for about 13 months at this point. I got about 30lb of "mass" and I'd like to say it's at least 2/3 muscles as my waist got smaller and per I lost 3% bodyfat and my big beer belly(and I don't drink beer) is half the...

stockriderman‎, 03-15-2018 10:04 AM
03-16-2018, 08:02 PM Go to last post
3 212

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