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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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Would 5/3/1 fit my needs?

I’m 5’7 160 and my goal is strength and muscle size this is my 5 cycle of 5/3/1 bbb and have followed it to the t. I’ve been lifting for almost a year now and love it but want to make sure I’m doing the right program I see every say it’s for powerlifting basically but I can still gain muscle mass...

bojanglez34‎, 12-24-2018 01:33 PM
12-25-2018, 09:16 AM Go to last post
3 374

Smolov for Bench

My trainer has given me the 12 week Smolov programme and said to do it for bench (with some supplementary kettlebells, pull ups, squat and deadlift along with the 4 day a week bench pressing for 12 weeks). I'm an intermediate lifter (5 years weight training, 105kg 1RM bench @75kg bodyweight). To...

vegemike‎, 12-25-2018 06:56 AM
12-25-2018, 09:05 AM Go to last post
2 195

Muscle gain help

I've put up a thread before, but basically I'm a major failure and have trained between 2 - 3 years and look the exact same. Maybe lost some weight. Here's something to throw in, I found out November 26th of this year that I have Testicular Cancer. The tumor I had wasn't massive but I...

Bryan444‎, 12-24-2018 07:19 PM
12-25-2018, 08:08 AM Go to last post
6 381

Question about the Fierce 5 program

Hi! So I just started on the Fierce 5 program and I'm going to do my third workout tomorrow (A). This is the workout plan for those of you who are not familiar: Workout A Squat 3x5 Bench 3x5 Pendlay Rows 3x8

Rexify‎, 12-22-2018 02:13 PM
12-24-2018, 08:10 PM Go to last post
19 686

Deloading on Viking’s Bare Bones

What would a deload on the Bare Bones U/L program look like? I’ve technically only reloaded once ever (bad choices) on F5, which was just a couple of days off. I’ve been on the program for about 7 weeks and been stalling pretty hard on my compounds/feeling a bit weaker for the last week and a half,...

coeur‎, 12-24-2018 02:30 PM
12-24-2018, 07:05 PM Go to last post
10 300

Weekend routine

So I have been going to the gym for about 3 months now without a real routine but I want to start using one now. I can’t do full body routine as I can only go Friday Saturday and Sunday so should I do a push pull legs split and train the muscle on one time a week. Will this be enough as I am still...

imran282‎, 12-24-2018 12:13 PM
12-24-2018, 02:41 PM Go to last post
3 203

Realistic goals?

So, Im turning 32 in a week, a few illness are showing up (acid reflux) which is a result of 30 years of processed chicken nuggets , an abuse of beer and coffee and a lack of good nutrition alltogheter. So about me: im 32 ,male , 5'10 , 170lbs. Im a roofer, ive always been athletic ( hockey...

Blitzilla‎, 12-24-2018 06:38 AM
12-24-2018, 02:40 PM Go to last post
5 302

Fine tuning routine...

Hi, Been steadily training over the last few years with various programs and results but as my job made me live in a place with out a gym nearly 6 months of the year it was hard to make many gains. Now I've been on the push/pull/legs for the last 3 months but not progressed as much as I would...

Andaman‎, 12-23-2018 11:45 AM
12-24-2018, 06:02 AM Go to last post
4 258

Post Push/Pull vs Upper body twice a week

Wondering just for upper body, would it be optimal to go do push & pull once a week or better to do upper body twice a week. Have been doing push/pull for 3+ years and feel like my strength is plateauing. I seen articles where hitting the same muscles multiple times a week is better. Any...

asianmankris‎, 12-23-2018 10:23 PM
12-24-2018, 01:06 AM Go to last post
5 309

Skinny Fat? Need a bit of advice

So some quick details about me are I'm 22, 5'10, and roughly around 145 lbs. I was always skinny growing up and I entered college at 130 lbs which is almost underweight (college also to cause of weird eating habits lol) but yet I had this same figure. Skinny arms and chest but a slight belly. My...

MuscleHawk2018‎, 12-23-2018 08:54 PM
12-24-2018, 12:08 AM Go to last post
3 206

Overweight beginner needs help starting

Hey guys, so I wanted to come here and see if I could get some advice on my more specific scenario. I’m currently a 29 yr old male at 6’5” 330lbs with UC (ulcerative ****tis). For the past 4-5 years I’ve lived a fairly sedentary lifestyle with brief stints getting back in the gym before getting...

blueagle8900‎, 12-23-2018 10:34 PM
12-23-2018, 11:07 PM Go to last post
1 203

6 day PPL split with a focus on the weekends?

I've been following a 4-day modified PHUL program for about 6 months and I've made decent progress, up about 20lbs on my accessory lifts and 40-60lbs on my compounds since i've started, while losing weight at the same time. I'm looking to stop cutting and switch to a clean bulk to build up some...

lithium2207‎, 12-23-2018 01:02 AM
12-23-2018, 03:03 PM Go to last post
3 320

Question good dumbbell only workout?

I can only use dumbbells /w a bench right now. i'm a novice and trying to put on mass and gain strength. is there any good dumbbell only workouts? or is there a program already out there that I can just modify with dumbbells

penguinclap22‎, 12-20-2018 07:34 PM
12-23-2018, 02:14 PM Go to last post
6 446

DavisJ pls help me

Hi, so I was suggested by another member to do the Fierce 5 workout regularly and just eat fewer calories than I burn to lose fat, is this correct? Should I still increase weights by 5 & 10 lbs each week? Cheers.

Rexify‎, 12-23-2018 11:49 AM
12-23-2018, 02:12 PM Go to last post
3 268


Hello, I am 18 years old, 178 cm tall, 73 kg weight. My goal is to sculpt only the biceps using a dumbbell where the maximum load is 10 kg at home standards. I do 3 exercises: Concentration Curl, lifting the dumbbell while standing and lifting a dumbbell in a hammer grip. I do not perform a...

cxrsed‎, 12-23-2018 10:51 AM
12-23-2018, 02:08 PM Go to last post
9 393

Need help lifting more as fast as safely possible :(

Sooo I’m absolutely new to lifting and in a jam. I have a lift test for a job in about a month and I can currently lift the weight if I use my back but it’s been brought to my attention that I won’t pass the test for form. I have been using a leg press machine for several months to prepare but it...

jeIIyfish‎, 12-23-2018 12:11 AM
12-23-2018, 10:26 AM Go to last post
4 312

5/3/1 switching from DL to hip thrust?

Hi, I've been running 5/3/1 for a three months and I feel that my deadlift technique is bad because I use lower back too much and can't really feel my glutes. So I wonder if it's good idea to do hip thrusts with 5/3/1 scheme instead of deadlifts (to have stronger glutes and to learn how to...

ladiza‎, 12-22-2018 06:16 AM
12-23-2018, 09:07 AM Go to last post
10 543

Workout Tracking Apps

Can anyone recommend a *permanently* free and basic workout tracking app? I don’t mean a fancy, bells-and-whistles things that is free for a month and then $80 a year. Just pretty much something to record basic progress? It’s so simple it shouldn’t need a corporate business model etc or...

Zakalwe666‎, 12-22-2018 02:54 PM
12-23-2018, 09:03 AM Go to last post
9 394

How Do You Train On Compound Exercises Twice A Week?

As the title goes,how do you train on compound exercises twice a week if you only go to the gym 3 days a week?I'm using barbell only most of the time.. My current routine: Monday - Back/Arms (Back: Conventional Barbell Deadlift, Barbell Rows,Pull Ups) Wednesday - Chest/Arms (Chest: Barbell...

CallMeWallyy‎, 12-23-2018 07:03 AM
12-23-2018, 07:43 AM Go to last post
1 354

Is my back routine okay?

For my back workout, I only do barbell rows and deadlifts, I would add other exercises in but I can, I'm just too busy with work. My question is, is this routine alright does it target upper, mid and lower back? If not whats a short routine (1 to 3 different exercises) that works the whole back?

oliver1king123‎, 12-22-2018 09:13 PM
12-23-2018, 06:52 AM Go to last post
5 306

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