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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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Are my noob gains going to be gone

I gain muscle then lose muscle either from lack of nutrition and from stopping all together. noob gains is around 10 pounds of muscle. So if a noob gains 1 pound of muscle then let atrophy play its role and he loses that 1 pound. No he has 9 pounds of noob gains left is that how it works. Or is it...

Gavin56‎, 07-16-2018 10:04 PM
07-18-2018, 10:35 AM Go to last post
8 461

Should I continue my program

I do not have flawless form, but at the same time I don't overdo it or go crazy. I neither have a good program but it has been making me progress, but not the best type of progress I would say. I have no experiance with free weights, I do machines and I will transition over to free weights. Its...

Gavin56‎, 07-17-2018 12:25 AM
07-18-2018, 10:14 AM Go to last post
2 191

Cycling + fierce 5

I'm currently working for uber eats delivering with a push bike. This means I cycle around 8 hours a day and around 50 miles. This includes a lot of breaks etc.. However, I don't know if this is enough to replace squats; which I really enjoy and found great success in strength and size. How can...

NathanXDC‎, 07-18-2018 07:59 AM
07-18-2018, 10:13 AM Go to last post
6 174

opinion is workout

Upper body Chest-Shoulders-Back-Triceps-Biceps Lower body Quads-Hams-Calves-Abs Frequency-6 days a week rotating workouts

JakeArmitage‎, 07-17-2018 10:19 AM
07-18-2018, 09:59 AM Go to last post
2 219

3 day full body workouts vs 4 day splits

i get this feeling like split workouts build big muscles and full body workouts just like burn fat and make your muscles grow slightly. Is this true, or are full body workous suited for gaining lots of mass fast?

Docthal‎, 03-09-2012 10:14 PM
07-18-2018, 08:49 AM Go to last post
22 4,309

Losing Strength in DB Military Press?

I've always had trouble doing anything heavy with this. My shoulders always seem to progress very slowly, but these past workouts my strength has gone down. Last week I got 35 for 10, 10, 8. Failed on that last set 2 early. But yesterday I could only get 35 for 10, 9, 5. So now I failed two sets...

ASMahwah19‎, 07-18-2018 06:18 AM
07-18-2018, 08:34 AM Go to last post
11 187

Beginner in need of help picking a split

Been working out for 4-5 months doing ppl's and brosplits 5-6 Times a week, during this time i have gained about 7-8 kgs of muscle. Before I started going tog the gym I did other sports and some push/pull ups but nothing serious. My question is should I start doing something like a full Body...

Hugobenjegard‎, 07-18-2018 07:43 AM
07-18-2018, 07:57 AM Go to last post
1 102

How do you guys do deload in fierce 5 novice?

Is it okay if i just lower the weights for my deload week? Like i lower my intensity by 60%. Same reps and same exercises.

Abeadrian2220‎, 07-17-2018 11:44 PM
07-18-2018, 05:37 AM Go to last post
3 217

İ have wide hips and small waist help!

So im 15 and its ben aepund a year since i started weight training(bodyweight) and i have seven some very noticable changes such as broad shoulders and bigger arms. About a week ago i went to a dietician to check my body fat percentages and it came to be 14%. Now im thinking of cutting but i...

Kbb4life‎, 07-17-2018 11:31 AM
07-18-2018, 05:23 AM Go to last post
5 271

When should i move from Full Body to Split?

I'm currently doing full body workout 3 times a week and i'm seeing great results. I'm 85 kg, I've only been training for 3 months but i'm burning a lot of fat, while building a lot of muscle at the same time. My question is: When does a split become a better choice than a full body 3 times a week?...

MrsjoveAlek‎, 07-17-2018 08:16 AM
07-18-2018, 05:21 AM Go to last post
7 284

Exclamation Huge Transformation - Big Help needed !!

>>>> TLDR <<<< Hello guys and girls, first of all thanks for spending time to read my post. Whats going on? My best friend is getting married on December and I will be one of the best man. So far no problem right? Well, lets start by our history! He's always been a fitness guy and I always...

gabrocha‎, 07-17-2018 11:58 AM
07-18-2018, 04:25 AM Go to last post
3 201

This true about weight lifting?

I've been doing it for a few years inconsistently though but hard work to make up for the gains and I do feel better along with being more powerful I would say. I read an article about how it doesn't translate into real life. For example, the bench press only allows you to functionally bench...

Gavin56‎, 07-16-2018 10:19 PM
07-18-2018, 04:18 AM Go to last post
18 648

Pulling before pushing?

Didn't find too much discussion about this topic in my search. I did find an interesting article on TNation that advocated for doing your pulling exercises before performing your pushing movements. Any thoughts on this? All the novice routines I see have the trainee pressing first usually. Does...

westside233‎, 07-17-2018 05:04 PM
07-18-2018, 02:52 AM Go to last post
3 169

What do you think to this full body beginner routine?

Hi, Can I have your thoughts on the full body workouts below please. These are from UP Fitness website for the beginner strength programme aimed at training 3/4 times per week and are grouped in to supersets: Workout 1 A1 - Back Squat heels elevated (sets 3-5, reps 5-7) A2 - Close parallel...

chocheaven‎, 07-17-2018 02:50 AM
07-18-2018, 02:30 AM Go to last post
6 252

Talking Question about beginner powerbuilder routine

Has anyone ever did fhe beginner powerbuilder routine by grouchyjarhead. What were the benefits of it. Does it train you to lift heavy? How does that and the fierce 5 routine compare. I know I wanna get bulk to get bigger and stronger so i’m kinda conflicted. Can anyone help me out.

TLWeight‎, 07-17-2018 08:22 PM
07-18-2018, 12:49 AM Go to last post
1 142

Not gaining muscle mass, Incorrect workout?

Hello everyone, I have been at the gym now just under a year and within the first two months, I lost over 1 stone (cardio concentrated). Ever since I have roughly been the same weight and I am weight training with cardio, the area where there is minimal muscle mass growth is my arms (mainly bicep...

danny7621‎, 07-16-2018 02:49 PM
07-17-2018, 02:31 PM Go to last post
14 376

Is this a good plan?

Warm-up: 5-7 mins of rowing machine on low resistance. Main Workout Long Rest: Deadlift 5x5 Squat 5x5 Bench Press 5x5 2nd half: Short 1x8 Military press 1x10 pull up

Gavin56‎, 07-16-2018 06:07 PM
07-17-2018, 01:54 PM Go to last post
6 378

Smile How much is my bench lagging?

Hi guys, I'm a 5 7' 21yr old guy weighing 62kgs and I've been lifting seriously for just over a year. My stats for squat, dead and bench are 140kg, 165kg and 85kg resp. How much are my lifts lagging when matched to general standards and what should I do to get my bench over 100kg? Thanks for the...

JustLiftt‎, 07-17-2018 04:22 AM
07-17-2018, 12:56 PM Go to last post
5 358

Why have rep ranges in bodybuilding?

I have been curious about some parts of the rep ranges in many bodybuilding routines. I see a lot of routines that say do x sets for y-z reps. For example do 3 sets for 8-10 reps. Why have the range 8-10? Why have those ranges instead of trying to do an exact number of reps before adding weight? I...

tlifter‎, 07-16-2018 01:59 PM
07-17-2018, 11:20 AM Go to last post
14 468

OTF Member and I Need Lifting Advice

Hello Everyone, I'm new to the forum, and need some help creating a workout plan to gain muscle. Here's a quick summary of my current situation: I'm 38, and in January I decided I needed to be more active and fit Joined Orange Theory (5 days a week at 5am) and did unlimited membership for 6...

theherbfarmer‎, 07-17-2018 08:14 AM
07-17-2018, 10:09 AM Go to last post
13 201

4 day split

Hi So I’m starting a fat loss phase and will be able to workout4 days a week. Msg like I do upper x 2, Lower x 2? Or better to divide by body parts..shoulders/triceps, legs, chest, back/biceps? Female at around 30% bodyfat, been weight training a few years.

milliejake‎, 07-15-2018 03:53 PM
07-17-2018, 10:01 AM Go to last post
17 493

which program better for muscle building

Got thinking of muscle the other day and I was wondering whats the most important factor weight lifted or muscle fatique which then made me think about rest inbetween sets . For example how would a workout like this do for building the chest Workout 1 1.Incline dumbell press 2.5 sets...

JakeArmitage‎, 07-17-2018 09:46 AM
07-17-2018, 09:47 AM Go to last post
1 125

German beginner full body program, need your advice guys.

Hello, guys! I'm a guy from Germany and in my country there's a popular beginner routine, consisting of 2 workouts : Workout A : Squats 4x8-10 Bench Press 4x8-10 Barbell Rows 4x8-10 Workout B : Deadlifts 4x6-8 Overhead Press 4x8-10

sugar69‎, 07-16-2018 04:23 AM
07-17-2018, 08:25 AM Go to last post
13 418

Newbie Here, Needs Advice

So I am brand new to work out programs, haven't really worked out in a long time. So please understand this post is based on my limited knowledge on the sport. My goal is not to be lean, it's to bulk up a bit. Also please understand I'm a novice and will be doing this to get into better shape, not...

Rod0999‎, 07-16-2018 10:41 PM
07-17-2018, 07:59 AM Go to last post
3 248

Starting Strength or Stronglifts 5X5?

I’m planning on starting either a Starting Strength programme or a Stronglifts 5X5, but can’t decide which. Seeing as they’re incredibly similar, it essentially feels like a decision between doing 3 sets or 5 sets on each exercise. I gather that the advantage of 3 sets (SS) is that fewer sets...

csh7‎, 07-15-2018 03:04 PM
07-17-2018, 07:56 AM Go to last post
9 371

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