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Forum: Workout Programs

What workout is best for your goal?

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Post I Need Feedback On My Guide To Working Out

Hello! I'm new to the Bodybuilding forum. I was wondering if you guys could give me some advice, tips, or constructive criticism on something I wrote over. I'd really appreciate the honest feedback! Here's the link: https...

gigo827‎, 12-26-2018 04:31 PM
12-27-2018, 11:23 AM Go to last post
23 491

Ab Workouts

Just wondering if anybody had any good ab workouts that they have done that really blasted your core.

NSPJohn‎, 12-26-2018 10:07 AM
12-27-2018, 10:48 AM Go to last post
5 403

Question Question for those who do back squat and front squat on the same day,

Hi I know that some of you are doing back and front squat on the same day. My quastions are: - Do you do warm up sets for the secound variant? - Can you progress with both squats, or the second exercise doesn't matter that much?

Akos89‎, 12-27-2018 01:51 AM
12-27-2018, 08:56 AM Go to last post
1 215

Fierce 5 vs GSLP variant

Been thinking of switching to Greyskull LP (GSLP) from Vikings. The Greyskull LP variant I've been working on looks like this: Day 1 and Day 3 Squats 3 x 5+ Bench Press OR Shoulder Press (alternating) 3 x 5+ BB Rows OR Chinups/Pullups (alternating) 3 x 8 Lateral Raises OR Facepulls...

gcoulson‎, 12-26-2018 01:53 PM
12-27-2018, 08:04 AM Go to last post
3 297

Post Why walking?

Walking for me is the best workout.Please its not for wimps.I walk to and from the library.Its a 1hour walk trust me.I have managed to maintain my weight and my leg muscles look awesome.I would encourage you to walk to the supermarket today, or even after work.Where ever you are just take a 30...

Lubosi‎, 12-27-2018 02:59 AM
12-27-2018, 03:39 AM Go to last post
1 266

What the right weight?

How do you guys know what weights you should be using for each exercise? I've just found some workout routines on this forum and I want to make sure that I'm using the correct weight for myself. Do you just do the exercise with the heaviest weight that you can for one rep and then drop the weight...

mklucifer‎, 12-26-2018 04:01 PM
12-27-2018, 03:16 AM Go to last post
7 329

Should I move onto fierce 5 intermediate.

Hey guys so I’ve sort of platued on a beginner plan that I’ve tried to milk for like a year. My lifts are Bench- 170 ohp - 110 Squat - 220 Deadlift - 270 Would have to say my chest is hardest to progress on. Have stalled on bench like a million times. On a surplus, I track my calories on...

suntorytime‎, 12-25-2018 03:55 AM
12-27-2018, 01:08 AM Go to last post
2 496

Question Program Evaluation

Hello everyone , in september of this year I finished a novice program and got some good results : 225x5 bench , 335x5 squat , 405 deadlift. I took a little break from the gym and got back into it this month , and I currently running that novice program to get back my strength and will do a cut on...

StonedFusion‎, 12-26-2018 03:32 AM
12-27-2018, 12:41 AM Go to last post
12 431

Frequency 2x vs 3/4

Do you guys find any benefit to working a muscle more than 2x week? Experiences good or bad would also be appreciated.

paycheck‎, 12-24-2018 06:38 AM
12-26-2018, 09:28 PM Go to last post
17 641

4x a week U/L program with conventional DL?

For a little bit of background, I’m currently running Fierce 5 full body 3x a week. Working weights for the main compounds are currently: Squat 305 lb Bench 170 lb RDL 205 lb OHP 115 lb I’m looking to move to a 4x a week U/L split next week, but I am considering getting into powerlifting...

daveminnich‎, 12-26-2018 02:49 PM
12-26-2018, 07:16 PM Go to last post
5 360

Do i hit 100kg on Squat/Deadlift/Bench before focusing on reducing BF% ?

I am at a cross roads now. I need to decided what path to take: - Do I work towards hitting my lifetime goal of 100kgs on Squat/Deadlift/Bench by next year (I can currently do 38 kgs on Squat/Deadlift, Bench is around 22kgs)+ Edit: I forgot to add the bar weight of 20kgs. Thanks for pointing...

Whitchurch‎, 12-24-2018 07:02 AM
12-26-2018, 05:37 PM Go to last post
24 742

Sprints the day after leg day?

I’ll just get right to the point here, I did a heavy leg workout (squats/deadlifts) on Tuesday and then I ran sprints 24 hours later on Wednesday because I also need to improve my speed. My feet felt kind of “heavy” during sprints, is sprinting the day after my leg workout making the leg workout...

Jchase54‎, 12-26-2018 05:23 PM
12-26-2018, 05:34 PM Go to last post
1 171

rate my workout

Day 1 barbell squat 5x5 2 warm up sets 3 working benchpress 5x5 2 warm up 3 working bent over barbell row 3 sets to get 25 reps seated leg curl 4x10 1 warm up set military press/dumbell press 3x10 1 warm up set lat pull down 4x10 1 warm up set calf raises 3 sets to get 40 reps ...

calumscotland‎, 12-26-2018 07:38 AM
12-26-2018, 05:27 PM Go to last post
4 209

Help with Fierce 5, again...

So, to make the conversion easier I decided to up lower body 5kg/week and upper body 2.5kg/week. But... I don’t have any weights lower than 2.5 kg. What’s a good substituion? Increasing 5kg every 2 weeks or doing less reps? I have 1.25kg ones but they don’t fit the bar lol.

Rexify‎, 12-26-2018 02:20 PM
12-26-2018, 04:26 PM Go to last post
2 225

weight gain

HI, im 19 weighing in at 113 pounds and im 5'9''. I have been active my entire life and have tried gaining weight many times. the most ive ever weighed was 128 after going to the gym and trying my best too gain for 8 months. ive recently gotten sick with the flu and a stomach bug and lost all that...

trakcer99‎, 12-25-2018 01:18 PM
12-26-2018, 02:48 PM Go to last post
8 379

New to working out. Need help!

So I’m 25 years old, I’m 6’8” and weigh a measly 205lbs. I work valet and I average 7.5 miles running 5 days a week. I can’t seem to gain muscle. Even when I went to the gym for a few months nothing happened. I took protein and ate protein rich foods and nothing worked. I want to get to at least...

booozle93‎, 12-26-2018 01:04 PM
12-26-2018, 01:44 PM Go to last post
2 177

Rate my Workout

Basically Wendler 531 but my own assistance work. Percentages are of 90% of my 1RM Cycle 1 Day 1: shoulders/chest Standing military press Set 1: 65% x 5 Set 2: 75% x 5 Set 3: 85% x 5+ Weighted chest dips, 4 x 6

charwood19‎, 12-26-2018 09:05 AM
12-26-2018, 09:41 AM Go to last post
3 180

Indoor Cycling

How indoor cycling helps muscle extraction. Any tips or advice will be appriciated.

themadisonvibe‎, 12-26-2018 04:22 AM
12-26-2018, 08:37 AM Go to last post
1 259

FBW workout after long break - need review

Hello, recently I started training at the gym after long break. I would like to know whether my workout is good. I am doing FBW 3xweek. My aim is to build lean body mass. Workout A: 1. Squats - 5x8 2. Barbell Row - 5x8 3. Bench Press - 5x8 4. Military Press - 5x8 5. Cable Triceps - 5x12 6....

melon210‎, 12-26-2018 05:14 AM
12-26-2018, 06:36 AM Go to last post
3 265

How can i choose a workout?

Hello everybody , I am a male 18 years i started working out from 10 months i lost 5.5 kg from 78.5 to 73 and i gained some muscle mass with private coach then i stopped for a while and from about 5 months i returned to the gym but i didn't continued as i didn't have a trainer,Now i am 77 kg and i...

Devanno‎, 12-26-2018 04:53 AM
12-26-2018, 06:28 AM Go to last post
1 234

Is Pendlay Row easier on the lower back than a BOR?

I usually do my rows bent over with my torso parallel to the floor. As the weights get heavier my lower back is starting to fatigue before my upper back. Would switching to pendlay rows solve this issue or will my lower back still be the limiting factor? Thanks

dairycorncarne‎, 12-25-2018 03:53 PM
12-26-2018, 06:22 AM Go to last post
16 460

Is this a good late novice program? (I wrote it myself)

https://imgur.com/a/H5EAJDq ^^Screenshot of program (rest days,increments, deloads etc. on bottom of the post) I know novices shouldn't be writing their own programs, but I have combined an array of scientific literature, advice from experienced friends as well some inspiration from various...

AppropriateGuy‎, 12-24-2018 04:11 AM
12-25-2018, 07:31 PM Go to last post
4 381

Question Help with "Hybrid" routine?, strength/hypertrophy

It's possible to build a routine that combine both trainings methods?.

arvncibia‎, 12-25-2018 02:33 PM
12-25-2018, 06:22 PM Go to last post
3 271

More time at the gym

I'm looking for advice on how to maintain my current workout volume (90 mins/day, 6 days/wk), while continuing to see gains, however modest, in size & strength. Feel free to fill in any banks, point out inconsistencies/misconceptions, or just point me towards some good reading and tell me to do my...

Apathyinspired‎, 12-25-2018 02:44 PM
12-25-2018, 06:19 PM Go to last post
2 250

Question Looking for assistance building a workout

Hi everyone, I am currently looking for assistance building a solid, well laid out workout routine to lose weight and build core strength while not sacrificing overall strength. I am 6'5", ~291lbs and 32 yrs old. I have a herniated L5S1 and 40% lung damage from my time in the Army. My...

KRDucky‎, 12-25-2018 05:27 PM
12-25-2018, 05:56 PM Go to last post
1 166

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