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Forum: Workout Programs

What workout is best for your goal?

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Workout Program - Need advice

Hi Folks, A short description of myself: I am aged 32, 5ft 3inch. weighing 58 kgs and a BF% around 21 with a belly. My aim is to stay in the weight range of 58 - 62 kgs and at the same time look leaner and put on some muscles. I will be consuming 1900 cals (clean eating) starting Week 1 for the...

MMonis‎, 09-16-2018 11:28 AM
09-16-2018, 04:08 PM Go to last post
1 214

Fierce 5 - Can I incorporate Neck Training + Request

Hello guys can i add neck training to the Fierce 5 programme at the end of Workout B or will it impact my recovery too much? Request: Is it possible if moderators can delete my previous two threads. Thanks

SARazak01‎, 09-16-2018 09:29 AM
09-16-2018, 04:06 PM Go to last post
1 138

Splitting Quads & Hams/Calves & Training them on Different days

First I have been lifting for many many . . . many years and have been using this routine for the past couple of years and have experienced great results. I do not Squat anymore due to Back issues but do have a PB of 405 for Reps. Now I perform One Legged LEG Press (Advice from my former...

AKATREX‎, 09-16-2018 02:08 PM
09-16-2018, 02:49 PM Go to last post
1 102

Smile My new strength program.

Just created my new strength program just wondering if i can improve on anything? I created this program mainly for strength purposes but also has a couple of isolation movements for added hypertrophy. Monday: horizontal push/pull -flat bench- 5 sets - 5 reps -one arm row - 5 sets -10...

strongman18115‎, 09-16-2018 05:51 AM
09-16-2018, 11:44 AM Go to last post
4 214

Need a workout program for dumbells and barbell only

The title says it. I have a bench for bench press too

Azeus6‎, 09-16-2018 10:23 AM
09-16-2018, 10:42 AM Go to last post
3 176

Thibaudeau "BesT damn workouT for naTural lifTers"...

Hello big guys, Was reading this article and it seems it have logic behind it. ( I cannot post links so pls google article on tnation, name of the article is in title of the thread.) still im training for like 10 years , tried all kinds of workouts. Mostly I was doing high volume training...

VeyroneR‎, 12-20-2017 01:46 PM
09-16-2018, 08:10 AM Go to last post
16 4,492

Question Pros and cons

Hey! Im struggling to choose between two styles of working out.. What I'm stood between is the fierce 5 and a 4 day split with 1 day break. The fierce 5 is well explained, but the 4 day is where my question is. I have a mate who did the 4 days on, then 1 rest day, and 4 days on again....

Carwe‎, 09-16-2018 03:38 AM
09-16-2018, 04:28 AM Go to last post
3 159

Cool Will this split work?

I'm 15 and looking to build some mass and bulk up. Been lifting for around 3 months. I prefer splitting body parts rather than full body. So i was thinking something like this. Monday Back Tuesday Chest shoulders Wednesday Rest Thursday Legs Friday Arms Saturday Off Sunday Off

RnK52‎, 09-16-2018 01:29 AM
09-16-2018, 02:43 AM Go to last post
2 263

What program to start

I just finished losing 40 pounds in 5 months, I was doing lifting as well as cardio. My routin is Day 1 - Chest & tricep Day 2 - Back & Bicep Day 3 - Shoulder & leg Day 4 - Rest And then repeat same schedule. I was on calorie deficit and lost 40 pound. Have body fat 20% now. The above...

vdudhe‎, 09-15-2018 09:28 PM
09-15-2018, 11:02 PM Go to last post
6 232

The Viking's The Bare Bones Series While on a Cut

Is the upper/lower split good for fat loss? And what modifications should I do? (Ex: rest time, sets and reps etc.)

Zaratras‎, 09-15-2018 05:17 PM
09-15-2018, 08:42 PM Go to last post
1 184

Advice on a new workout program after beginner stage

Hello all Just a short info about me I am 75kg and I do want to gain muscle. The only way I can determine my body mass is using pictures on google and I believe I am around 18% body fat. I am trying to learn a lot by reading in the forum and watching Athlean X mainly on Youtube , but I don't...

Vlad2111‎, 09-15-2018 01:18 PM
09-15-2018, 05:28 PM Go to last post
2 208

any experts?

hi guys so I just returned to the gym ( I used to bodybuilding in the past but stopped). I am trying to burn fat and build muscle in the same time I am around 173 cm tall and 189 pounds. for now I am doing body building with cardio in the same time, so after training I do cardio for 10 minutes...

cptkhaled‎, 09-14-2018 07:15 PM
09-15-2018, 05:25 PM Go to last post
6 285

Unhappy The lower part of my chest does not seem to be developing at all

I follow SL5x5 and have been doing it for maybe 5 months now and basically the only chest exercise i do is the bench press (I added dips a couple weeks ago but am currently only able to do 3 sets of 7 reps, im working on it tho, i also started doing chin ups with a green resistance band as I am not...

mmaniii‎, 09-15-2018 04:21 AM
09-15-2018, 05:12 PM Go to last post
6 393

Strength day (PPL)

I currently run a PPLoffPPL split where I will do hypertrophy one split and strength the next. Push hyper- 8-10 rep range Leg hyper- 8-15 rep range When I do my leg strength day this is my workout: Squats-3x5 Leg Press-3x15 RDL’s-3x10 Leg extensions-3x12 Leg curls-3x12 My question is...

baseball007‎, 09-14-2018 11:29 AM
09-15-2018, 02:00 PM Go to last post
3 310

Question Mixing Strength with Hypertrophy good for Hypertrophy Results

Hey Guys & Gals I'm only interested in building muscle size not strength but obviously, strength is still very nice to gain. I've been training for 8 months only switched my routine up once I'm currently doing a Push,Pull,Legs x6 days a week routine it's all based around hypertrophy but...

Samskihero‎, 09-14-2018 02:04 PM
09-15-2018, 01:23 PM Go to last post
5 374

Pendlay row substitution FF

I’m not ready for 135 and my gym does not have lighter weight big plates. I’ve done T bar rows like official thread says. Are cable rows also acceptable also? Thanks

ejplee‎, 09-14-2018 01:31 PM
09-15-2018, 01:01 PM Go to last post
6 357

Best lifting program to add muscle (mass)

I am 6'5 347 pounds 15 pounds down so far I'm wanting to lose weight worried about excess skin. I have been lifting on and off since 16 I'm 23 now more off then on. I was wondering what is the best programs to add muscle and mass so I can reduce the excess skin when losing the weight. I will be...

Falcorn‎, 09-15-2018 10:20 AM
09-15-2018, 10:55 AM Go to last post
1 232

What’s the cause of not progressing but not getting weaker either?

So as an example in my full body twice a week routine, I’ve bumped up my volume to where I do 5 sets of military press and 3 sets of weighted dips for workout A and then in workout B I do 5 sets of weighted dips and 3 sets of military press instead of just doing 5 sets of military press in workout...

Animal2692‎, 09-13-2018 07:01 PM
09-15-2018, 10:13 AM Go to last post
25 702

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