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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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    4,100 62,532

Exclamation Am I taking enough rest days?

I have spent my first week back to the gym after about a year of not going and have only taken 2 rest days due to not being able to extend my arms out (think they're called "t-rex arms") after going 5 days total. I have been trying to find the right workout program since I've been going with my...

ED42099‎, 06-28-2018 09:58 AM
07-16-2018, 11:00 AM Go to last post
4 193

Breaking up shoulder day

Just looking for some other perspectives and opinions here. I recently changed my 3 day (really 6 day as I emphasize different things depending on the rotation) split from Shoulders/Legs, Back/Biceps, Chest/Triceps to Medial Delts/Legs, Back/rear delt/biceps, and chest/front delts/triceps. The...

ScottNeely‎, 07-16-2018 08:11 AM
07-16-2018, 09:34 AM Go to last post
2 144

12-Wk Hardcore Daily Video Trainer by Kris Gethin

If you have followed this program (or Body by Design), use this thread to publish your before and after images and inspiring stories/struggles. Be transparent...

Kaged Muscle‎, 03-24-2011 08:05 AM
235 Pages
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07-16-2018, 08:18 AM Go to last post
7,032 1,032,981

Opinions needed on my full body workout

Monday Squat 3-4 of 6–8 Bench press 3-4 of 6-8 Incline bench press 3-4 of 6-8 Barbell row 2-3 of 9-11 Barbell curls 2-3 of 9-11 Forearm curls 2-3 Wednesday Deadlift 3-4 of 6-8

Jonnb5‎, 07-14-2018 09:11 PM
07-16-2018, 08:17 AM Go to last post
14 488

Question 3 day program recommendations for early intermediate

I'm having a hard time trying to figuring out the ideal path I should take with my programming. I've been running stronglifts since March 1st after taking a year off and getting fat after my second daughter was born... So I'm in a deficit losing about 1 pound per week. I started at 200 pounds and...

Millz12323‎, 07-15-2018 05:02 PM
07-16-2018, 08:01 AM Go to last post
5 359

Does it matter?

Does it matter if you get good results from a brosplit-bodysplit that is not on this forum, like what are the dis-advantages compared to using a good program from this forum. I know a lot of people that just go to the gym and do bro split's and get a good physique.

bruhpro‎, 07-14-2018 05:37 PM
07-16-2018, 07:03 AM Go to last post
11 466

Question gonna start Starting Strength. Couple of quick questions

so based off the suggestions that i got from my post : forumdotbodybuildingdotcom/showthread.php?t=175891031&p=1554447021#post1554447021 ( replace dot with . and please delete the space between 5444 and 7021) ( my post count is low so forum doesnt let me post links ) i have decided to start...

R3CKY‎, 07-16-2018 05:12 AM
07-16-2018, 06:57 AM Go to last post
8 169

Question Confused about total weekly volume when it comes to sets vs reps

So I’ve heard in many places that when it comes to total weekly volume, 10-20 hard sets per week per muscle is sufficient. What I am confused about is the weekly 10-20 hard sets thing compared to total tonnage. For example, let’s use a one rep max of 300 on the bench press. 85% of that is 255 and...

Animal2692‎, 07-15-2018 03:16 PM
07-16-2018, 06:50 AM Go to last post
3 229

Are skinny guys at a big disadvantage running LP's?

I'm 6'2 and 146 pounds. Underweight, by a lot. I know. I'm starting SS this week (thanks for the advice guys), and I've been reading up about the program. In this time, I've come across two articles (1 - To Be a Beast by Jordan Feigenbaum, and 2 - A Clarification by Mark Rippetoe) that basically...

westside233‎, 07-14-2018 07:07 PM
07-16-2018, 06:17 AM Go to last post
11 428

Question Stalling on OH Press. What now?

Doing PPL, been running similar program for three months. Not stalling in anything else, but OH Press just isn't improving. Last seven visits covering 4+ weeks I've done 120 lbs, 3 sets, reps of 5/5/4, 4/4/4, 5/4/4, or similar. Haven't been able to get out a sixth rep, or a 5/5/5. I also do...

ChairmanWaffle‎, 07-15-2018 05:48 PM
07-16-2018, 05:46 AM Go to last post
7 255

Allpro's butchered edition questions

İ changed icf 5x5 to allpros butchered edition today . İ was having trouble with icf and i wasnt happy with the program. İ couldnt make progress even with adding 1 kg to upper body lifts. And i dont like to do heavy weight low reps. So i changed it and i feel great on allpros its a great peogram...

emrey09‎, 07-14-2018 08:38 AM
07-16-2018, 03:40 AM Go to last post
11 488

Getting back in shape

Hi all I'm getting back in shape put on heavy pounds when my wife and I had 2 kids. Goal is to run a 10k the end of October, can run 2 miles now at 10min pace, and it will improve dramatically as the weight comes down. This is my routine(s) Day 1: Bike to Gym (1 Mile) 25 Minute Running 3:1...

cindad83‎, 07-15-2018 10:03 PM
07-16-2018, 12:05 AM Go to last post
1 133

Form Check and PHUL

Hi all. Running PHUL Three things. 1. Any suggestions y'all would make? I've heard the suggestion of adding in face pulls on Upper Hypertrophy day. Any other substitutions or suggestions? 2. Can I get a form check on DL:

TxMRF‎, 07-15-2018 05:49 PM
07-15-2018, 08:48 PM Go to last post
1 137

Lunges for warm up?

I recently started going to the gym, and i was wondering if 1x10 lunges are good for warming up. I'm not only doing lunges, 5 minutes of stretching and 10 minutes of running on the treadmill(i do lunges after streching/treadmill). So yeah, i'm curious are they a good addition to warming up,and if...

Cvetko13‎, 07-15-2018 04:34 PM
07-15-2018, 08:26 PM Go to last post
1 85

How much should a 15 year old beginner be lifting weights?

I am 15 and have gotten into lifting weights recently and just wanted to know some other people's opinions on how much I should lift a week. I workout 5 times a week and go to the gym two times while doing free weights at home. Along with swimming 3 of those days. Is this good enough?

Fect‎, 07-15-2018 07:36 PM
07-15-2018, 07:39 PM Go to last post
1 129

Form Check and PHUL

Hi all. Running PHUL Three things. 1. Any suggestions y'all would make? I've heard the suggestion of adding in face pulls on Upper Hypertrophy day. Any other substitutions or suggestions? 2. Can I get a form check on DL:

TxMRF‎, 07-15-2018 05:46 PM
07-15-2018, 05:46 PM Go to last post
0 107

Post surgery routine

Hey everyone. Tomorrow It will be 3 weeks after having surgery on my wrist. I had an aneurysm removed. The doctor said it takes 5-6 weeks to heal the wound completely but 3 weeks is when things are good to go back to a normal life if you will. He said as long as I’m honest with myself and stop...

Alan21‎, 07-15-2018 01:27 PM
07-15-2018, 04:35 PM Go to last post
3 116

5x8 exercises is more for muscle mass/size, right?

I always thought more strength (5x5) meant for muscle mass, but I just found out other than muscular strength and endurance, theres also size. I know for strength training, you do 5x5, with the most weight possible. So to build on size, you just SLIGHTLY lower your weights (still go heavy though)...

jonathan4210‎, 07-15-2018 02:00 PM
07-15-2018, 04:20 PM Go to last post
3 232

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