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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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Too much for biceps?

I follow a pretty standard three day split: Monday - Chest/bi's, Wednesday - Back/Tri's, and Friday - Shoulders/Legs. However on Fridays, I find myself sneaking in a bicep workout just to get a good arm pump for the weekend. By doing that l, I am technically hitting my bicep three times a week...

rparsons169‎, Yesterday 02:29 PM
Today, 07:06 AM Go to last post
5 230

Moved: Nutrition advice for allpro's workout plan

mkp0203‎, 10-14-2017 03:37 PM
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John Grimek Full Body Routine

Hi guys,bored of the same routine(i trained in a powerlifting team for 3 years then trained by my own but always with powerlifting routine like bill star's 5x5 for 8-9 months) i was thinking to try something different,considering that i like old school movement i found a fullbody routine made by...

RickyRM‎, 04-09-2017 05:49 AM
Yesterday, 09:06 PM Go to last post
6 808

Upper lower split opinions

I’ve started a new bulking program for this year. I’m 21 years old, 6’0, 220 pounds, been lifting for 5 years. I’ll be eating around 250 to 500 calories above maintenance and about 150 to 200 grams of protein a day. The split will be one day on, one day off, occasionally taking two days off in a...

taranradig2017‎, Yesterday 06:11 PM
Yesterday, 06:11 PM Go to last post
0 206

Question Vikings Bare Bones program?

Hey all, How much strength should I expect to gain using vikings bare bones program (found in the stickies). Im doing the upper/lower split. Is this a good program to increase strength gains? My current 1RM are as follows: Bench: 245 Squat: 285 Deadlift: 375

jchernick99‎, Yesterday 06:09 PM
Yesterday, 06:09 PM Go to last post
0 219

Thoughts on this workout?

Hi guys! Sorry if I've posted this in the wrong thread. I'm 5'10 and around 71kg. 24 years old. Looking to build more muscle but want thoughts on my workout plan. If anyone has any thoughts please let me know. Been going gym for a few years now, and looking to change my workout plan. Day...

jackpsmithuk‎, Yesterday 05:56 PM
Yesterday, 05:56 PM Go to last post
0 61

Trying to add 20-30 pounds before becoming a police officer

Hey everyone, I'm new here and also fairly new to lifting in general since I ran cross country and played baseball in high school. I have done a lot of cardio, but never a lot of lifting. I am a 19 year old male, a sophomore in college, currently sitting at 5'7, 140 lbs, and I want to add 20-30...

northdakotaboy‎, Yesterday 11:00 AM
Yesterday, 05:56 PM Go to last post
2 124

is this progress because of split workouts?

ive wanted to know for a while - i move up from say 150 pound bench for 4 sets of 6 to 160 for 4 sets of 6 in 6 weeks instead of 4. most people tell me 4 weeks is how long this should take and that my progress is slow. is this because i do split workouts instead of full bodies? my chest workout is...

BangDingOw‎, 10-14-2017 09:54 PM
2 Pages
1 2
Yesterday, 05:06 PM Go to last post
34 444

Beginner/Intermediate Bulk Program

I was on Fierce 5 for 6-7 months. Current Stats : -80kg -15% bf -16yrs old Bench - 90x1 Squat - 130x1 Barbell Row - 80x6

Mutant1312‎, 10-14-2017 07:34 AM
Yesterday, 04:18 PM Go to last post
5 243

Best Youtube channel

Hey guys, looking for the best YouTube channel to follow with daily videos of a bodybuilding workout program. Thanks :)

adamd84‎, Yesterday 03:23 PM
Yesterday, 03:23 PM Go to last post
0 137

Cybergenics Manual

Has anyone been able to find an old Cybergenics Manual? I made massive gains with this program and would like to try it again. Thanks

funkwizzy‎, 09-18-2003 11:47 AM
Yesterday, 02:28 PM Go to last post
6 5,343

Need help

Sup ppl? Im 19 and weight 265 pounds with 1.78 height. Today is the day that i finally decided to change a new leaf. I want to change... Im sick of being fat. Im totally new and i have no clue how to start... I was thinking doing lifting weights, going to gym and do a cardio in between? Again i...

NikolaG98‎, Yesterday 01:07 PM
Yesterday, 01:07 PM Go to last post
0 50

Exclamation Did a drop set and my shoulders are still red

So literally last week i did an insane drop set to the point im barely repping knee push ups. However I am lightweight experienced and 19 yrs old.. Is it safe to hit the same muscles again? Regardless of the color. (It has been 7 days)

thexmarcoxz‎, Yesterday 12:08 PM
Yesterday, 12:34 PM Go to last post
4 113

For hypertrophy how is a program that sets target reps and leaves set count open?

For example, "hit 40 reps on this with as many sets as you need." I can see progression coming by way of shortening time allotments or adding reps. For muscle growth, how good or bad is a program with this simple design comparedto more traditional X times Y set and rep schemes?

AD1985‎, Yesterday 04:28 AM
Yesterday, 11:42 AM Go to last post
5 209

Overtraining chest?

I've only been going to the gym seriously for 3 months, so I think my chest workout could be a bit too intense for me, so I would like to hear your thoughts whether or not I'm overtraining my chest. So my chest day is usually something like this: Bench press: 4 sets of 12-8 reps Incline...

ThatScrawnyGuy‎, Yesterday 07:39 AM
Yesterday, 10:30 AM Go to last post
10 248

Orange Theory Fitness and lifting

Hello Everyone, first time posting here, I consider myself a noob-intermediate level person when it comes about working out! I am 6’0 at 190 lbs, with around 20-22% body fat (not good i know) i eat way too much crap! I am getting alittle more serious about working out, and I have a pln, where I...

pereiraalej‎, 10-14-2017 10:55 AM
Yesterday, 10:28 AM Go to last post
5 223

Smile 10 Minute Trainer + Gym=??

Hey Guys so im thinking about getting Tony Hortons 10 Minute trainer and using it in the morning. IF i were to go to the gym a few hours later would that be ok? or would i damage my self. I would have a protein shake after the gym and no do anything too intense. Also To mention i would only go to...

Rhys59‎, Yesterday 02:57 AM
Yesterday, 09:28 AM Go to last post
6 184

Skinny guy looking for advice

I'm looking for advice. I recently started going to the gym with the goal to pack on mass. My starting weight is 158.8 and my goal weight is 200 I have been consuming around 200g of protein per day. Currently I have been hitting the gym Monday through Friday and just working on specific muscle...

thartwig23‎, 10-14-2017 09:52 AM
Yesterday, 09:20 AM Go to last post
9 234

Critique for my first PPL program

I'm nearing the end of a cut, and crafted this PPL program for when I start lean bulking. This is my first time making a program on my own, so any thoughts would be great. Push: Day 1 Flat Bench (3-4x5) Seated DB Press (3-4x8-10) Incl. DB Press(3-4x8-10) Dips (3x10-12) Leaning Lat Raise...

NoHerro‎, Yesterday 09:05 AM
Yesterday, 09:05 AM Go to last post
0 111

Eric Helms Upper Lower Modifications

So, i want some oppinions about some modifications ive done to Eric helms sample upper lower routine within his principles that he suggests on the muscle and strength pyramid videos. This is the original program and this is the modified ...

Dams3‎, Yesterday 01:16 AM
Yesterday, 08:49 AM Go to last post
8 223

Thoughts on my own custom 5x5 workout?

I’m a 25 year old male 5’6” 130lbs I’ve been going to the gym on and off for years. I started to notice good progress in size and strength earlier this year doing a 5 day split. However I hurt my shoulder, stopped going to the gym and started eating poorly and gained a lot of fat, mostly in...

Milloc‎, Yesterday 01:04 AM
Yesterday, 08:17 AM Go to last post
10 238

Rep range & Genetics

Does the right rep range for building muscle, depend on the genetics? I didn't get any results by working out in 6-12 rep range in my first 5 months. Is it possible that 12-15 rep range suitable for my genetics? Thanks in advance :)

Notitia‎, Yesterday 06:22 AM
1 129


Are dumbells just as effective as barbells? I mean I'm guessing barbells are better, but are dumbells just as good? and does anyone work out with just dumbells

bornagainrebel‎, 05-09-2005 09:19 PM
7 530

No Strength Gains...

I can't gain any strength on almost all of the exercises. Why? What should I do? Thanks in advance :)

Notitia‎, Yesterday 06:00 AM
Yesterday, 06:14 AM Go to last post
2 138

Opinions on The Strength Training Anatomy Workout

Worth the investment or not?

MillerJ03‎, 10-14-2017 04:19 PM
Yesterday, 05:14 AM Go to last post
5 128

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