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Forum: Workout Programs

What workout is best for your goal?

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Stronglifts 5x5

Couple questions. I am bulking til April then going to cut. I am a beginner, 6'3 205 15% bf. I want to put on size, but figured Id build a strength base first. Should I do something different? Or am I on the right track? Also given my size, will i be progressing quickly? Being 6'3 200lbs...

ChrisKyle20‎, 12-14-2017 03:02 PM
Yesterday, 09:17 AM Go to last post
9 390

Help and Advice needed for a home workout (beginner)

Hello there body builders! A little while ago I have booked a track week (5 days) to go to with my motorcycle. This will my first time (kinda) to be doing things like this for 5 days in a row. So I decided to get fit to make it easier on myself! After a little reading I stumbled on a 3 day...

simon9100‎, Yesterday 07:15 AM
Yesterday, 08:28 AM Go to last post
2 126

Should I add more weight to my workout?

I'm confused whether to increase weight to my workouts or not. For Example: I do Bench Press with 33lbs I could able to do 12 reps with strict good form. After 3 weeks I tried to increase it to 44lbs the next week but I feel its too heavy for me. Is it good to lift heavy once I feel 33lbs is...

Anbarasan13‎, Yesterday 02:23 AM
Yesterday, 08:17 AM Go to last post
5 176

Question Which Routine? Limited Equipment But Lots Of Free Time

Hey guys, thanks in advance for the help! I need advice picking out a workout program. My main goal is bodybuilding and looking good, not so much strength. I’m 27 yrs / 5’7 / 165 lbs / 23% BF. My goal is to get to around 12% BF before initiating a lean bulk. I’m limited to a squat rack w/ pull...

youngyurameshi‎, 12-13-2017 03:21 PM
Yesterday, 08:13 AM Go to last post
8 281

Looking for help

i am 17 years old and i weigh 225 pounds I’m 6’4”. i am trying to get ripped by summer but i am not sure how to start . If someone could help me out with a lifting program and a meal plan it would be greatly appreciated. Thanks!

r1342‎, 12-16-2017 09:17 PM
Yesterday, 07:40 AM Go to last post
2 137

Question Advice?

Hey everyone, I am new to so I apologize if I posted this in the wrong spot. I have recently started going to the gym more consistently and I need some advice. I have this thing going on where it looks like theres an indentation under my ribs. I will attach pictures so you can...

blurryenglish‎, 12-16-2017 04:46 PM
Yesterday, 07:27 AM Go to last post
2 239

(help) I think i hit a plateau

Good evening guys, I think that I've hit a plateau. Current stats: 1,64 cm tall 63 kg 12 - 12% BF Compounds:

AVDZ‎, 12-16-2017 12:44 PM
Yesterday, 05:02 AM Go to last post
4 186

Muscle rebuild following extended serious illness

I'll try and make this a simple as possible. Roughly five years ago, I completed a body transformation that got me recognized and placed in a regional Body Transformation Challenge. I went from an extremely flabby and morbidly obese 400+ pounds, with a BF% over 60%, to a much more svelte 157;...

PXMike‎, Yesterday 04:44 AM
Yesterday, 04:44 AM Go to last post
0 89

Review my training program

I’m a 15 year old lifter and I’ve made a program where I split up strength days and hypertrophy days every other day. I train full body 3x a week. I am eating in a 15% surplus and gaining.5 pounds a week. But I just want to make sure my program is up to par with my expectations. ...

Alphasthetics1‎, 12-16-2017 07:28 PM
12-16-2017, 09:35 PM Go to last post
1 147

once a week or twice a week

Hi everybody. I've heard that Physical Education Specialists have proven it's better to exercise muscles twice a week. They says this way is much better for muscle building. I'm wondering is that right or not? and I would appriciat it if you could let me know what's the difference between...

wolf098‎, 12-15-2017 11:11 PM
12-16-2017, 03:55 PM Go to last post
11 426

question from a beginner about fatigue

I have been wondering what I should do as I get fatigued in later sets. By this I mean My first set of a workout I'll do say 10 reps with 40 lbs, my second set I get 8-10 reps with the same weight and my third set I only get 4-5 reps with that weight. All sets besides the first are to muscle...

farley911‎, 12-15-2017 10:09 PM
12-16-2017, 01:35 PM Go to last post
5 323

Help me with my new workout plan

So I have been going to the gym for the past 3 months, I had 3 day split of: -Biceps/back -Triceps/chest -Shoulders/legs I also did some abs after every workout. Point is it was not well organised or anything just did what was available when the staff members showed me around the first time I...

nikola1808‎, 12-14-2017 11:08 AM
12-16-2017, 01:16 PM Go to last post
6 213

Disabled - Need advice for different cardio exercises.

Hello, everyone. Pardon the length of the thread. I've come to this forum in search of finding which cardiovascular exercises could possibly be the most effective for me, according to you. I am 24 years old, and I am diagnosed with a muscular dystrophy called Limb-Girdle. This is a progressive...

gedde570‎, 12-16-2017 10:07 AM
12-16-2017, 12:32 PM Go to last post
3 122

Back to lifting and new to the forum!

I just went back to lifting (6months in) after a one year stop due to double herniated discs.. did not go under the knife but could barely walk for a few months. rehabbed like there was no tomorrow for 12 months.. now doc gave me ok, rmi is good and i went back to pull some decent...

M3tJ0hn‎, 12-15-2017 11:52 AM
12-16-2017, 12:31 PM Go to last post
1 144

Feedback for my workout program

Hello I am a 17 years old guy, 64kg and I have been training at home for about 3 months now (basic equipment: barbell,dumbbells, pull up bar). I feel like I have learned correct form for most basic (compound) exercises this way (a lot of youtube videos) and I have decided to finally go to the...

Gavin1311‎, 12-15-2017 07:55 AM
12-16-2017, 12:21 PM Go to last post
2 262

Quick and dirty guide to intermediate progression

This guide assumes that you have already chosen a "split" and some core exercises at the least - plus the number of sets per exercise (start on the low end of the amount of volume you think you need). This is an autoregulated volume approach best suited for hypertrophy (credit: Menno Henselmans)...

SuffolkPunch‎, 07-14-2017 07:36 AM
3 Pages
1 2 3
12-16-2017, 08:44 AM Go to last post
60 4,546


I know I know...seriously dude? But I signed up for the streaming and I have to say if you get past the Piyo, and the Country Dance, and so on, there are some sick workout routines. They have some for bodybuilding, to powerlifting, to complete calisthenics, and much more. I been doing that...

fingerguy‎, 12-14-2017 11:01 AM
12-16-2017, 06:59 AM Go to last post
8 428

Bodyfat % while bulking and other tips

Hi everyone, I'm 32 yo, 175 cm, 74 kg, 21% fat (measured using skulpt chisel), in the gym for almost 2 years now (had a 4 month break after injury), 4 days/week. split A/B program. no cardio at all. I see results and people tell me they see change and flatter me a lot but i don't feel like i...

Sahar1985‎, 11-21-2017 08:57 AM
12-16-2017, 06:58 AM Go to last post
5 307

Working out while sore

Back on Wednesday, I did an upper body workout. Today is Friday, and my chest and arms are still sore. Would it be okay to rework chest and arms on Saturday if they are still sore? Should I just wait until they are no longer sore, and work another body part on Saturday? Due to my profession...

bpowers0705‎, 12-15-2017 12:17 PM
12-16-2017, 06:22 AM Go to last post
4 143

Thinking of running Fierce 5 now

Since I've gotta my lifts pretty good from 2 months and a week on SS I've looked around, asked questions and think I want yo start running Fierce 5. All I have is a rack/bench/barbell and weights. What can I sub in for the facepulls and Lat pulls. The triceps extensions are obvious, however the...

Ckdjim‎, 12-10-2017 09:55 AM
12-16-2017, 05:58 AM Go to last post
15 632

Angry Didnt really see any good hyperthropy progress from people doing fullbody?

Alright, so I've been doing full body in the past couple of months and saw good progress from the routine however I've yet to see somebody in these forums or the internet in general post a dramatic and believable change from doing full body? How come? The majority of the great progresses I've...

sydfrex‎, 12-15-2017 06:25 PM
12-16-2017, 02:42 AM Go to last post
7 308

Thumbs up Simple 'Mass-Building' Tip

Hello, I'm new here and there is a small 'mass-building' tip I want to share with you. Sometimes it is not only about the quality or quantity of your diet, but it is also a matter of timing. I am not an expert in biology, but I have read that the liver produces energy during workouts. If this...

AdamApple047‎, 12-15-2017 04:13 PM
12-15-2017, 09:52 PM Go to last post
1 178

Quick question

Will I get smaller on a 6 week strength programme? Where my legs back chest and shoulders are being trained in the 5-6ish sorta range. I know it'll be worth it In the long run, but just wondering as I thought 8-12 reps is most appropriate to stimulate hypertrophy.

Bucky6664‎, 12-13-2017 03:55 PM
12-15-2017, 05:59 PM Go to last post
14 316

Jason Blaha Ice Cream Fitness 2 days a week instead of 3 days?

I know it would not give me the same results, but could it work? Would it hit all the muscles? Please don't say that I need to make time for lifting, I know that 2 days is almost nothing but it really is all I can do.

SebastianSrvn‎, 12-15-2017 02:36 PM
12-15-2017, 05:58 PM Go to last post
1 244

Smile Please give me your opinion on this full body workout plan!

Hi all, I have been running this program for a few weeks now and enjoy it. I want to know based on all of your opinions/experience If I am hitting each muscle properly and with appropriate volume/progression. My biggest weak point is my chest, it seems to sag slightly. Monday: Superset: ...

BuiltJBM‎, 12-14-2017 05:37 PM
2 Pages
1 2
12-15-2017, 05:46 PM Go to last post
31 456

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