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Forum: Workout Programs

What workout is best for your goal?

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    4,117 62,540

Unhappy Need help badly

I've been working out for close to 2 years and I have seen little progress in gains besides some muscle on my biceps (not a lot btw). I have a super bad/weird body type and I hate it. I can't take off my shirt in front of people because I look so bad. I am 17 5'10 and 150-155lb and not overweight...

JamesGetsFitt‎, Yesterday 06:12 PM
Yesterday, 06:19 PM Go to last post
1 342

Sauna's, Steam Rooms, and Hot Tubs: Do they do actually do anything?

I've recently been using all 3 pretty regularly after working out since my gym offers all of the above at no extra cost, but do they actually do anything or help with recovery? Sure they feel nice, but am I actually doing anything productive? Any literature on any of this, or is it mostly...

Badger94‎, 12-03-2019 04:25 PM
Yesterday, 04:52 PM Go to last post
8 723

Progressive overload without 2.5lbs weights

Hello, I'm currently training for strength, and I got an issue with the upper body compound movements : I only have 5lbs weights. My Deadlift and Squat progression is linear, but for the OHP and bench press, it's a nightmare. Any idea for a progression that doesn't require these weights ?

DjBougnoul‎, Yesterday 11:43 AM
Yesterday, 02:57 PM Go to last post
6 415

Let's OHP 2,019,000 pounds in 2019!

All freeweight overhead presses count: standing or seated, barbell or dumbbell, strict press or push press. Warmup reps count. I'll start: 45x6 + 65x4 + 115x3 + 135x1 + 150x26 = 4,910

ECGordyn‎, 01-03-2019 11:58 PM
11 Pages
1 2 3 4 5 ... 11
Yesterday, 02:27 PM Go to last post
302 73,139

Training upper body 2 days a week, lower body 1 day a week?

Hello everyone I don't want any hypertrophy to my legs since my legs are already large. However I want to gain some strength and athleticism in my legs. Can I train my lower body once a week for athleticism and strength purposes? Or is it gonna be a waste of time? And is it ok if I...

americanhawk‎, 12-03-2019 04:32 PM
Yesterday, 12:40 PM Go to last post
15 755

Push Pull Legs Spacing

I'm 37, and 3 years into getting my life back thanks to lifting/diet. I was 340 lbs 3 years ago, about 220 now and as others describe "You don't look light someone who lost 120 lbs"... I credit weight lifting for that. I typically do a PPL split but have been toying around with the spacing. ...

Pboro22‎, Yesterday 12:39 PM
Yesterday, 12:39 PM Go to last post
0 266

Critique my 5-day split plan

Been a customer of for a while, and visited the forums, but this is my first post. I have been doing a 5-day split program that I have built on my own that suits my home gym equipment and exercises I prefer. Lots of help from the community here too, so thank you! I want to check...

kseminsky‎, 12-03-2019 07:24 PM
Yesterday, 12:05 PM Go to last post
3 513

Need Direction

5 years ago, I attended the gym religiously, but was suddenly hit with a back condition and was forced to 100% cut out the gym (doc's orders) For the next 4 years, my weight kind of cruise controlled with a slight uptick This last year, it went up SIGNIFICANTLY to ~170 lbs (up from 150) ...

qqoo‎, Yesterday 11:55 AM
Yesterday, 11:55 AM Go to last post
0 259

Needing Suggestions

Okay, I'm new to this. But I need help. So a little backstory: in high school I lifted and exercised a bit. Not for competitiveness, mostly for sports. My sophomore year I was 6'1", 215 pounds. My bench was around 300, my squat was 410 and my deadlift was 455. I also ran a 4.82 40 yard dash and had...

RileyA28‎, Yesterday 11:46 AM
Yesterday, 11:46 AM Go to last post
0 252

Simple volume ramped BB routine

This is a 6 day volume ramped routine designed for intermediate+ mass gain. Be sure to read the notes below. Rotation - 3 day cycle repeated with minor variations Barbell bench (3x5) (0) Pendlay row (3x8) (0) Lateral delt (2) EZ bar curl (2)

SuffolkPunch‎, 01-03-2019 03:14 AM
2 Pages
1 2
Yesterday, 08:48 AM Go to last post
34 4,682

Changes in physique ? (srs)

Guys i look back at some videos/photo of me about 6 months ago and my physique looked so much better. It's really annoying me. Maybe it was just the lighting but i looked so much more bigger and leaner. Now when i look at my physique i look so much more wiry, like i'm kinder leaner but no...

PrepaidExpress‎, Yesterday 03:00 AM
Yesterday, 08:38 AM Go to last post
4 474

has anyone recomped while having evidence of building muscle?

I am curious if anyone has a PROVABLE story of recomping (such as going from 18% to 12% bodyfat) while demonstrably building lean muscle mass, for example lifting heavier (demonstrably - actual, higher numbers.) if so, what was your program? what is your evidence that you both lost fat and gained...

peterm28‎, 12-03-2019 06:14 PM
Yesterday, 08:08 AM Go to last post
29 903

Question about rest days and Push/Pull/Legs routine

Hi everyone, I was wondering if somebody could tell me which of these splits is best, with the differentiating factor being the number of rest days. My goals are strength, size, and overall fitness. Thank you in advance for your help and advice! 1 Push (power) Pull (power) Legs (power)...

Hospes‎, 12-02-2019 05:16 PM
Yesterday, 06:02 AM Go to last post
14 849

Dumbbell workout - anything wrong with my dumbbell workout?

This is my current workout setup that I kind of crafted from multiple places and I'm wondering if anyone sees anything wrong with this. I'm not looking for perfection per say just going with more or so a start myself. I've been doing lifts for a while myself (last year or so) and I had basically...

24788‎, Yesterday 02:56 AM
Yesterday, 04:41 AM Go to last post
2 362

Should I stop bulking?

I've been bulking about 5 months now and I've been trying to keep it as clean as possible (aside from the brewskis on the weekends). I'm up about 15 pounds from where I started and I wouldn't say I look fat but i'm no longer toned and I can see a noticeable difference. Is this the point where I...

gainster972‎, 12-02-2019 05:04 PM
Yesterday, 04:32 AM Go to last post
5 730

Set out on 30-day drastic cut, hours of cardio a day - this is the result!

This is the video that inspired my 30 day challenge: - "we trained like superheroes for 30 days". I set myself out for a 30 day drastic cutting challenge: I wanted to be at a roughly 1100 Calorie deficit a day (so that would be a total loss of 9.4...

peterm28‎, 11-30-2019 04:43 PM
12-03-2019, 06:03 PM Go to last post
26 1,823

"Fierce 5" Comprehensive Program List

I began designing the "Fierce 5" series because I wasn't completely satisfied with the majority of programs that are so popular. In my opinion they all had a flaw or two (slow progression, high volume, low enough volume people lose interest and nearly all of them lack what I’d consider proper...

davisj3537‎, 07-08-2014 08:03 PM
268 Pages
1 2 3 4 5 ... 268
12-03-2019, 03:09 PM Go to last post
8,035 1,532,951

Warming up with 110% working weight

A quick googling about warmups reveals a T Nation article outlining a ramping strategy: 50% working weight at 10% working reps, 60% at 80%, etc. with the final warmup set at 110% the work weight at 5-10% work reps. I’ve been warmjng up with this model for ages, and I’ve found that the final set...

Xpiro‎, 12-02-2019 05:02 PM
12-03-2019, 01:50 PM Go to last post
8 726

Which workout is better for a skinny guy have been going to gym for 2 months?

Hello everyone reading this I've been going to gym for 2 months and I gained about 13-20 lbs (I was 92-99 before and now I'm 112) I'm not sure if I must use stronglifts or PPL could anybody give me some advices? And which workout type I should use now? Height: 172 cm Weight: 112 lbs

Shalou‎, 12-03-2019 03:17 AM
12-03-2019, 10:18 AM Go to last post
14 687

Question Polycythemia vera and how it will effect my gains?

Hi, I was recently diagnosed with polycythemia vera. My blood is very thick and I suffer from fatigue because my blood can't carry oxygen around my body like a normal person can. I also have to get 1 unit (500mL) of blood removed every month. Even if you have no experience with this...

lotusbananas‎, 12-03-2019 08:59 AM
12-03-2019, 10:15 AM Go to last post
4 459

Possible like this?

Is it possible to do a bodybuilding workout from Fierce 5 on the same day as a boxing bag class session? And does it matter if I don't have 2 rest days for the start of the next week session but just one? Because it will look something like this: Week 1: Tuesday: Boxing Bag + Workout A ...

bruhpro‎, 12-03-2019 09:46 AM
12-03-2019, 10:02 AM Go to last post
1 377

Smile Microcycle periodization?

I am a 15 years old intermidiate weight lifter, I have been lifting for about one year now and I have some questions about my workout program. It's a 6 day push/pull/legs program that I've made myself, and I have been using it for about one month. But I have some questions 1. I have been...

Mo0nMan‎, 12-02-2019 10:33 AM
12-03-2019, 06:16 AM Go to last post
4 645

Pre Workout Help???

What to take more carbs or proteins? Any suggestions.

themadisonvibe‎, 12-02-2019 01:32 AM
12-03-2019, 05:31 AM Go to last post
2 693

Red face How do you get exercise while working at the office every day ?

I’m asking this question because I gained a bit of weight from nearly 15 years at the office. I also suffer from backpain and neckpain. I’m already using a height adjustable standing desk and trying to do exercises for the neck and back. I would like to hear about your solutions to avoid...

RonRunner‎, 12-03-2019 02:24 AM
12-03-2019, 03:41 AM Go to last post
5 497

Arms get soar pretty soon

I've been a regular at the gym for about 6 months now. However whenever I'm doing biceps and triceps (I do them on the same day) they get sore quickly and I can't exercise much longer. What is the solution to this? My workout program involves one bicep exercise followed by one tricep exercise: ...

DQ91‎, 12-02-2019 01:54 PM
12-03-2019, 03:33 AM Go to last post
5 620

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