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Forum: Workout Programs

What workout is best for your goal?

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    4,117 62,446

Start workout journey

Hi, I am 23 years old, (1m74 cm/64kg) and I want to start bodybuilding. I have 13 months (before next summer) to reach a "beautiful" body shape. I am an ectomorph with narrow shoulders and a slim physique., so slim that people thik I am 18 yo I plan to do the following: - For the first 3...

Fransisc123‎, 05-14-2022 04:00 AM
05-14-2022, 04:50 AM Go to last post
1 511

How to you approach deloads?

Do you do scheduled deloads, do you deload intuitively, upper and lower body separately, never deload at all, full week off once in a while - what is your preferred approach? I've personally ended up with very rarely doing deloads and instead just progress on the lowest overall volume that I can...

EiFit91‎, 05-12-2022 02:52 AM
05-14-2022, 12:47 AM Go to last post
15 999

PPL-Arnold split hybrid

Ive been doing a PPL program but i want to mix things up and do a Push-pull-legs -chest/back-shoulders/arms- legs. What are your thoughts. And if someone is doing program like that can you share it.

Joker741‎, 05-13-2022 06:00 AM
05-14-2022, 12:05 AM Go to last post
5 718

Self-adjusting progressive overload

Is it just me or does it make more sense to increase reps before weight to achieve progressive overload? Example: Start with 3x6 reps, and increase weight once you have performed 3x8, or maybe 3x10 reps with the starting weight, rather than adding 5 or 10 pounds once you've ticked off the weight...

CLTRD‎, 05-12-2022 01:20 PM
05-13-2022, 07:20 AM Go to last post
5 652

New routine thoughts

Hi everyone, I’m brand new to this site and was looking to get some opinions on a new workout plan I was thinking about. I’ve traditionally done a classic bro split and push/pull/leg splits, but I was looking for a way to shock my muscles and thought of this routine. Any feed back would be...

Durkefluff‎, 05-12-2022 02:41 PM
05-13-2022, 06:44 AM Go to last post
13 908

Question 33 Year Old Out Of Shape/Weak Seeking Advice

Bit of background: Had stretches where I would go to the gym and pretty much every time would get frustrated and stop going for a bit (soreness, lack of gains, being lazy, letting something in my personal life effect me, etc). The last time I went to the gym was 2015 and just dealt with overall...

maxschouweiler‎, 05-12-2022 11:06 PM
05-12-2022, 11:25 PM Go to last post
1 533

I'm disabled need guidance

So an update on my leg situation, so basically I've had a follow up appointment, I have nerve damage in both of my legs, aggressive arthritis in both knees, patellafemoral pain syndrome and flat feet, basically the days of lower body work are done. So it's looking like upper body it is, the...

Mbt1990‎, 05-10-2022 10:07 AM
05-12-2022, 08:48 AM Go to last post
4 609

How to manage my workout split?

Hi I will write down a few principles about designing a workout plan, that I will try to put inside my workout plan: - Small muscles with 24 h recovery. - Large muscles with 72 h recovery. - when you train your leg, the back is also involved. - when you train your chest, back, your arms are...

Lepad‎, 05-11-2022 06:35 AM
05-11-2022, 01:34 PM Go to last post
18 944

Top 6 benefits of doing plank exercises daily

The pandemic has made each of us very aware of the importance of physical activity and the various approaches to exercising at home. Also, imagine a scenario where we realize that consistent physical activity for a few minutes can work your core, your strength, your body and even your...

saulocall‎, 05-11-2022 11:15 AM
05-11-2022, 11:15 AM Go to last post
0 354

Favorite progression methods

01. Double progression 5-8 reps 100x6 100x7 100x8 105x5 02. Step loading (volume increase) 100x8,100x8 100x8,100x8,100x8

jaxqen‎, 05-08-2022 01:12 PM
05-11-2022, 08:46 AM Go to last post
10 798

Anyone here done online coaching?

I am seriously considering Sadik Hadzovik’s online coaching. He offers training and diet programs. Has anyone paid for programs from influencers before? Is it just pre-recorded videos sent to you, or is it live 1-on-1s?

BeastmodeLEE‎, 05-10-2022 11:32 PM
05-11-2022, 06:04 AM Go to last post
2 439

Post What type of workout program do you do?

I currently do pushups throughout the day, as well as bench presses and the occasional other excersies. I also sprint almost everyday. My current record for bench pressing is 135 for 18 reps and my pushup record is 44 reps. I work out every single day, as well as eating fruit, cereal, and sometimes...

mannarvaez‎, 05-10-2022 01:01 PM
05-10-2022, 07:54 PM Go to last post
3 548

Question beginner need program only with dumbbells + should i workout 3 or more time a week?

hey guys i only have 2 dumbbell and a barbell no bench nothing to pull up and no gym close to me, can you send me good program to follow? im 18 and skinny, want to build muscle and gain weight, im not sure which kind of programs i should go with 3 day a week or 4 5 6 7 ??? should i do fullbody...

denemetuna‎, 05-08-2022 06:09 PM
05-10-2022, 06:38 PM Go to last post
2 487

Question Learning to Walk again from a place of obesity

Hi, I'm very fat (SMO) and can't walk more a few meters without my back or my legs screaming at me. I have a 3 months to be at a place where I can walk around for more than an hour. Is there an exercice plan out there I could do to help me with this? I was thinking of doing bodyweight...

Iwillwinthiswar‎, 05-10-2022 04:19 PM
05-10-2022, 04:46 PM Go to last post
2 345

Trying to get huge

NEW** after reading comments and talking with some of the guys I’m gonna go with full body frequency 3-5x a week get plenty of rest eat enough to grow, ty for the help OLD** Planning on lifting a 6 day split and running it for a year, hoping to see some sick gains half way through Back...

readreindeer666‎, 05-03-2022 05:46 PM
05-09-2022, 11:35 AM Go to last post
16 1,185

Progress so far. Estimated bodyfat

January this year : https://imgur.com/a/SvrbUKH 6 weeks ago : https://imgur.com/a/5fWKvHW Today : https://imgur.com/a/9Jn3Gt2 So from January I just focused on eating plenty food and getting my lifts up to put on some muscle. Then 6 weeks ago I decided I wanted to lean out a bit. Instead...

safcpaul‎, 05-09-2022 04:10 AM
05-09-2022, 10:01 AM Go to last post
1 356

5/3/1 BBB four questions

Hi! 5/3/1 BBB is my second program (5 years of self made programs at home, 5 months of greyskull until stalling). I have read second edition of the book about the program (I am about to read the forever version) and I have 4 questions. 1. Well, firstly I am using black iron beast to calculate my...

Danteuszzz‎, 05-07-2022 03:44 PM
05-09-2022, 07:39 AM Go to last post
11 880

Alternatives to StrongLifts 5x5 for beginner?

28 years old. 6 foot 151 pounds or so. Started at 143ish. Started working out February 6th, so 3 months now. I have been following the Strong Lifts 5x5 program, with added isolations (3x10-15) of lateral raises and bicep curls. I have seen some gains but nothing major. Gained 7 to 9 pounds. I...

ChickNPicker93‎, 05-05-2022 09:17 PM
05-08-2022, 11:18 PM Go to last post
8 850

How commonplace are routines like phul/phat/gcdlz among pro bodybuilders?

Was just wondering if these routines are predominantly meant for newbies to get acquainted with bodybuilding or if the fitness models/bodybuilders you see on tv or magazines use them too. Will these programs eventually be able to get you to that level or are they intended to be a starter routine?

userICBWK7B01GE‎, 05-07-2022 06:02 PM
05-08-2022, 10:43 AM Go to last post
9 781

All Pro Intermediate programs 1-4

Intermediate 1 Work out 1 squats, bench press and bent over rows for a total of 4 sets. set 1 @ 25% of work set weight for 10 reps. Set 2 @ 50% of work set weight for 10 reps. set 3 @ 100% for 5 reps. set 4 add the weight of set 1 and set 2 together and do 10 reps with it. Any assistance work...

all pro‎, 05-30-2011 12:00 PM
52 Pages
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05-08-2022, 04:28 AM Go to last post
1,542 586,299

Steve Shaw and “Natural Gallant bodybuilding “ guru Jason. My two fav YouTube bros

https://www.youtube.com/watch?v=y361mHNfnj0 Fun to see them talking about their experiences together. I have enjoyed their videos .

coachcalande‎, 05-04-2022 01:00 PM
05-08-2022, 02:11 AM Go to last post
6 680

Quick question about programming notation

Understanding the technical relationship between intensity and volume and weight, individually, is a bit elusive to me. This question occasionally comes to mind and I forget to ask, but since high volume is more intense at the same weight, and higher weight is more intense at the same volume, is...

EliKoehn‎, 05-04-2022 07:19 AM
05-07-2022, 02:50 PM Go to last post
5 667

Bench press; How much lighter on light day?

Im currently doing bench press twice a week, mon and thurs. Im doing 3x5 on monday 68kg as my heavy day (yeah, I know Im piss weak). Thursday Im doing 3x8, 60kg. Should I be going lighter and higher reps on the light day? What should I drop the weight down to and how many reps? Thanks

BillBunter‎, 05-05-2022 05:23 AM
05-07-2022, 02:24 PM Go to last post
6 652

Arms lagging behind.

Dont know if it is possible for anyone to give me an answer to my question, but i started working out just over 3 months ago doing a 4 day upper/lower body split, and i cant figure out why my arms are lagging behind. Everything else is progressing so i am wondering if i might be doing to much or to...

Cccwww1997‎, 05-05-2022 01:57 AM
2 Pages
1 2
05-07-2022, 10:42 AM Go to last post
46 2,316

Angry Trouble training Indian Iran muslim clients as PT

I was really hesitant asking this and believe me I am not racist what so ever. I am a 24 y/o PT currently in London, bisexual and often train LGBT and newbies all the time. Recently I had an influx of Indian Middle easterners i think iran, muslim arab something? meeting me in the gym for...

Jamiebubbleboyv‎, 05-01-2022 04:39 PM
2 Pages
1 2
05-06-2022, 01:36 PM Go to last post
35 2,050

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