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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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bukharihoiyn‎, 10-16-2021 08:23 AM
10-16-2021, 08:23 AM Go to last post
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aakwkienaid‎, 10-16-2021 05:48 AM
10-16-2021, 05:48 AM Go to last post
0 341

1RM% for hypertrophy

Is there a low-end cap on what % of your one rep max is efficient for adding mass? I read something... somewhere... at some point in time... that the number sits somewhere around 60%, but admittedly I have no idea where I read it. If you can bang out up to 40 reps and still induce hypertrophy,...

Xpiro‎, 10-07-2021 03:48 PM
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10-16-2021, 04:01 AM Go to last post
37 2,959

Push ups

Traditional pushups are beneficial for building upper body strength. They work the triceps, pectoral muscles, and shoulders. When done with proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles. Pushups are a fast and effective exercise for...

Gavillan‎, 10-15-2021 01:29 AM
10-15-2021, 07:11 PM Go to last post
1 499

Deload days

The LONGER I train the MORE I realize NO matter HOW many days OFF I give myself PER week no matter HOW sustainable I make my diet or TRAINING I just hit a plateau I have always SEEN people REFERENCE taking a DELOAD week or something like that were THEY still MAINTAIN their DIET however THEY may...

Realclout‎, 10-12-2021 08:34 PM
10-15-2021, 05:00 PM Go to last post
6 948

Do you workout each muscle twice a week?

Just wondering. I've been lifting for a good few months and have recently been doing a (admittedly extremely flawed) 4-day push/pull split so I'm hitting muscle groups twice a week. I've made some progress on this routine, but considering changing to a 4 or 5 day split where I can train each...

Ruaridh321‎, 07-07-2016 11:10 AM
10-15-2021, 04:25 PM Go to last post
23 2,176

Question How to program OHP alongside high volume 3x / week Bench program?

Hi guys, after a long 7 months break from the gym due to COVID (I'm in Germany), I started lifting again in June and used a standard linear progression, pretty much Starting Strength but later increased from 3x5 to 5x5 for the upper body lifts, to get my lifts back up. Then a couple weeks...

Kartiloco‎, 10-15-2021 05:36 AM
10-15-2021, 01:55 PM Go to last post
8 457

Adding running to push, pull, legs

Hello there, I am currently training with the classic "push, pull, legs" workout split and I need your help regarding on how to add endurance training to my plan. The reason for this is, that I was doing marathon running before I got into going to the gym. Now I have so much fun doing my workouts...

Hans1012‎, 10-07-2021 01:35 PM
10-15-2021, 11:31 AM Go to last post
10 1,603

15 MIN BEGINNER BOOTY WORKOUT (Low Impact) | Başlangıç Seviye Kalça Antrenmanı | Eyle

15 Min of workout wach the video i'm gonna put the link here and give yuor opinion about it for i like it *************.us/70868081315366

Aliwork‎, 10-15-2021 11:31 AM
10-15-2021, 11:31 AM Go to last post
0 321

20 MIN FULL BODY WORKOUT - Beginner Version // No Equipment I Pamela Reif

20min of workout full body with this perfect cosh wach it a give me your opinion here is the link *************.us/70868081315245

Aliwork‎, 10-15-2021 11:27 AM
10-15-2021, 11:27 AM Go to last post
0 293

Thumbs up a great workout with the famous cosh

its a workout for a halfhour i think and it's so great cause i work with them everyday i'm gonna put the link here check out this work and give me your opinion about it *************.us/70868081315048

Aliwork‎, 10-15-2021 11:21 AM
10-15-2021, 11:21 AM Go to last post
0 278

Smile How long should i rest is this going to get me to show results

I've been bodybuilding for 34 days straight with only one break day but since this new week on Tuesday and Wednesday I've stopped to take a break since Monday i went to the gym and i felt burnt out so I didn't work out. Is this too much do i have to take a break from working out more often, am I...

Cytoplasm92‎, 10-14-2021 08:31 AM
10-15-2021, 09:21 AM Go to last post
5 582

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nuraiteaikaro‎, 10-15-2021 08:55 AM
10-15-2021, 08:55 AM Go to last post
0 239

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Keto Weight Loss Formula UK >> Review >> layers of fats that are accessible in your body. Components Of All of the fixings used in the making of this upgrade is removed from normal farms and thusly are free from an extensive variety of side effects. It is included ordinary fixings which...

yahitokahrina‎, 10-15-2021 07:10 AM
10-15-2021, 07:10 AM Go to last post
0 241

Should I reverse or cut?

Question hoping someone can help. So I did about a 10 month almost a year bulk. As I got into a cutting phase I had to put a hold due to some hormonal issues. It’s been 6 months, hormones are rebalanced and everything is good. However I have been eating at Mai ranch - 2,100 calories for the past 4...

gzeqo‎, 10-15-2021 06:53 AM
10-15-2021, 06:53 AM Go to last post
0 261

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fiewsitioewe‎, 10-15-2021 05:52 AM
10-15-2021, 05:52 AM Go to last post
0 213

How to manage fatigue without deloading?

Hey everyone. I’m intermediate and follow a basic upper/lower template surrounding each of the main lifts: Day 1: Bench 3x5, Row 3x5 + lighter hypertrophy work Day 2: Squat 3x5 + lighter hypertrophy work Day 4: Ohp 3x5, Pull up 3x5 + lighter hypertrophy work Day 5: Deadlift 3x5 +...

DogletDusk‎, 10-14-2021 06:33 PM
10-15-2021, 03:52 AM Go to last post
7 513

Upper/Lower/Off/Push/Pull

I've used to train a bodypart split for a few years and made good progress, but I more or less stalled 2 years ago or so. I'm thinking about adding more frequency. My current maxes are: BP 125kg, Squat 150kg, DL 200kg I was thinking about upper/lower or push/pull/legs. The problem with the...

lukaszzzz‎, 10-13-2021 04:16 AM
10-15-2021, 12:04 AM Go to last post
5 675

Rugby In Season Program (help welcome)

Hi all, First of all, I am sorry if my post does not fit in the right area. Now, let's talk about me : I am Peeta, 26 French man; 1m65 with my weight between 72 and 78kg depending on how much BBQ and cheese there is available. Currently at 78kg and feeling that it is a bit too much as I do...

PeetaCes‎, 10-14-2021 12:52 AM
10-14-2021, 11:29 PM Go to last post
2 416

Thoughts on this training routine I made

S: M, H: 178cm, W: 110kg, lifted for a while but never consistently and never really sorted my diet out properly but I have good form and such. I've definitely gotten stronger but aesthetically I'm no where near where I should be. I've tried the standard beginner lifting programmes but don't really...

KingMnze‎, 10-13-2021 11:33 AM
10-14-2021, 02:59 PM Go to last post
24 825

What Dumbell Weight Increments to use?

So I bought a 15kg x 2 dumbell set and a 20kg x 2 dumbell set. As thought the 15kg (30kg in total) set is about right for me. Heavy enough feeling for me to make it feel worthwhile lifting but not so heavy to effect my form/feel too under strain to lift. The 20kg (40kg total) dumbell set I bought...

Phil2021‎, 10-14-2021 01:35 PM
10-14-2021, 02:43 PM Go to last post
6 477

Short on time?

I've been working and studying an ungodly amount of hours for the last few months. But I'm progressing Just fine on such a minimalist routine. I train once every fifth day Everything is 2 set (except for squat which is single 20 rep set, 3 Deep breathe between each rep) 1x6-10; 1x6-15 ...

Mattfers‎, 10-14-2021 01:28 PM
10-14-2021, 01:28 PM Go to last post
0 329

Upper/Lower for mass

I've come across this 4 day upper/lower routine for mass. What do you think? Isn't it too little volume to grow? Why it alternates between chest and back exercises instead of doing chest first and then move to back? Upper Body A 1. Bench Press 3 sets x 6-8 reps 2. Rows 3 sets x 6-8 reps 3....

lukaszzzz‎, 10-14-2021 01:45 AM
10-14-2021, 07:19 AM Go to last post
4 538

For beginners, will visible results come graduately or progressively?

I know this question has been asked a lot before, but maybe I have different take on it. I'm working out now for 8 weeks, of which 4 weeks 1 once per week and 4 weeks twice per week and I see no visible results just yet. That's probably fairly normal, not exepecting anything at this point. From...

Stabdogg‎, 10-13-2021 12:34 PM
10-13-2021, 01:49 PM Go to last post
2 473

Post Would lots of natty intermediate levels overtrain with this FBx4?

Hi all, Here I was told that my bodybuilding program didn't contain big base exercices enough. I've decided to follow your advices. Inspired by online fullbodies I've seen, I ended up with the following one: a 4xFullBody with 4 big exercizes. Monday, Wednesday, Friday, Sunday, in loop (the...

pinguicula‎, 10-13-2021 09:14 AM
10-13-2021, 11:07 AM Go to last post
6 482

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