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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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Overhead press substitute?

Last week I popped out my left scapular during a heavy overhead press set and now my left scapular is winging out more than my right. It doesn’t really cause me too much pain, just mild discomfort at times. I was told to avoid any exercise that causes pain in the scapular. I tried overhead pressing...

dairycorncarne‎, 05-19-2020 07:02 PM
05-20-2020, 12:03 PM Go to last post
14 958

Arms suck

Working out on/off for years, arms still suck (14in). Anytime I try to go hard on a bi/tris workout (ex. big volume day doing 21s), I end up with bicep tendonitis for a few weeks. How tf do I make these things grow? Stats: 170-173lbs at 5'9. Probably mid-teens for bf% (faint abs when I flex)....

Seal16‎, 05-05-2020 10:52 PM
05-20-2020, 10:58 AM Go to last post
14 1,962

does BF% determine a lean bulk or cut phase ?

hi i am 6 foot , male , 45 years old , currently 170lb in the last 6 months i have gone from 190lb to 170lb judging by photos of bf% online i would say i am around 18% maybe . probably about 5lb - 7lb away from a flat stomach . but seeing myself in shop windows i am starting to look a...

david3190‎, 05-18-2020 07:08 AM
05-20-2020, 05:57 AM Go to last post
9 916

Question 2 questions

Trying to gain some mass and overall get in shape. Have done PPL and upper/lower body split. Been going to the gym for under a year. Can or should I try a “bro split”? Or should you do a bro split once you gain the body type/mass that you want? Thanks

fieldmedic‎, 05-18-2020 03:49 PM
05-20-2020, 01:24 AM Go to last post
6 779

Help with a workout plan -

My girlfriend and I did Soppani's Shortcut to Shred and we liked it, but now we are looking for something a little different but still in the same genre - neither of us are trying to bulk, just slim down and tone. Our biggest constraint is that we only have adjustable weights (10-50lbs), an...

Nefariis‎, 05-19-2020 11:40 AM
05-19-2020, 04:13 PM Go to last post
3 504

Planning a functional overreach

I've got a known break in training coming, a full week at the beginning of July. It will likely be complete rest plus extra calories. I'm looking at planning out my June training so that I deliberately overreach and need that time for recovery. Just lining up my normal deload for that week...

blue9steel‎, 05-19-2020 01:12 PM
05-19-2020, 02:58 PM Go to last post
4 497

PPL 3 days a week, please rate

Hi, After the lockdown being lifted i finally decided to go back to the gym. Since i cant go more than 3 days a week due to other stuff i though of using PPL routine. Push - Chest, Shoulders, Triceps 1. Incline Bench Press 3x5 2. Incline or Flat DB press 3x8-10 3. OHP 3x5 4. Side Lateral...

Marcello97‎, 05-18-2020 07:56 AM
05-18-2020, 07:04 PM Go to last post
4 721

Power vs Hypertrophy for Home Gym (Freeweights Only) / Am I squatting too often?

Hi guys. Been following stronglifts for 2 months at home, except 4 days per week rather than the recommended 3 and am wondering if 4 days per week of heavy squats is going to be bad for my joints. Should I consider reducing my squat to 3 days per week? Secondly, I'm eating like a horse and...

CKenny1993‎, 05-17-2020 03:10 PM
05-18-2020, 06:37 AM Go to last post
10 764

Confused about whether should i bulk or cut first. Your help is welcomed

Hello Guys, I hope you all doing fine during this quarantine period. Anyway, I have been training for more than a year and I didn't develop much of muscle mass :( but I have developed alot of fat which is very stressing. i attached some photos, So can you please advise me what should I do : cut...

jayjay2392‎, 05-17-2020 01:11 PM
05-18-2020, 05:42 AM Go to last post
4 740

Contine 3x squats when cutting?

Hi all ive been doing stronglifts while bulking for the last 3 month and made good progress on my lifts. I started from skinny fat and i had set strength goals i wanted to hit before i cut. I should hit those strength goals in the next 2 month and then i will start my cut. Only things i added to...

safcpaul‎, 05-17-2020 10:36 AM
05-18-2020, 04:57 AM Go to last post
6 664

Improving Posture timeframe

For those who improved their posture significantly, how long did it take? A few years ago I put a ton of effort into correcting my horrible posture, but after coming home from college 20 months ago, I stopped doing the corrective exercises I had been doing, stopped working out, and my posture...

russhaight57‎, 04-23-2020 06:50 AM
05-18-2020, 12:46 AM Go to last post
3 1,193

Periodization help for bench stall

For those doing Periodization and more advanced benching, how do you know how much volume to use in the first few weeks? I have been running Candito's 6 week program. This is my first real multi-week periodization program, after Texas, Madcow, Smolov Jr Bench. My bench stalled out around...

bvbellomo‎, 05-15-2020 10:06 AM
05-17-2020, 09:20 PM Go to last post
4 957

Not recovering - Deload

I recently upped calories and lowered volume after always feeling fatigued and having brain fog all the time. I didn't deload or take time off before this so I still feel kinda drained.. not sore.. mainly fatigued and tired. I'm sorta gaining weight so I dont think its a matter of upping...

DASBUNKER‎, 05-17-2020 04:00 PM
05-17-2020, 04:00 PM Go to last post
0 526

Help the skinny guy build

Hi, i need some help. i'm tired of being skinny and weak i want to build some muscle. What are the best whole body workout routines? i'll have to use my power tech until the gyms open back up for now. thanks

eye1der‎, 05-14-2020 04:57 PM
05-17-2020, 12:36 PM Go to last post
6 1,031

Who's returning to gyms now?

My gym re-opens Monday. I definitely won't be there. No amount of cleaning, social distancing, etc. could make me feel safe there right now. Gradually I'm building up my "home gym" -- dumbbells, barbell, plates, jump rope, resistance bands, yoga mats, etc. Not easy since equipment is hard to...

HardGainersTry‎, 05-15-2020 07:28 AM
05-17-2020, 08:33 AM Go to last post
25 1,449

Is this a good Full body Program ?

is this a good 3 days a week full Body programm and can i achieve a physique similar to These guys with this plan with good Nutrition and Sleep ? im skinny fat 5ft9 139 lbs currently 15%+ bodyfat and will eat in a slight caloric deficit to get to 10-12% bodyfat so i can switch to a lean bulk. will...

skinnyfatguy2‎, 05-11-2020 11:18 AM
2 Pages
1 2
05-17-2020, 04:15 AM Go to last post
33 2,920

Female ectomorph in need of help to attain toned abs

Need a good meal plan + workout regime for a female ectomorph trying retain defined abs. Open to any advice or suggestions! Hey y'all I'm new here and my knowledge on attaining muscle is pretty basic, go easy on me :) I'm 18 years old, 5'10, 115 lbs. I've always eaten healthy and worked out...

glite‎, 05-16-2020 02:42 PM
05-17-2020, 04:14 AM Go to last post
2 607

Can you deload like this?

I was wondering if anyone has ever deloaded only certain muscle groups in a week as opposed to a full body deload? Is it advisable to do this?

MoldovanBrah‎, 05-16-2020 03:41 AM
05-17-2020, 02:29 AM Go to last post
2 679

Elliptical noise

Can anyone point me the direction of where to post for noise within an elliptical? Trying to dissect the problem, so far with no luck. Thanks

Deliverence00‎, 05-16-2020 03:20 PM
05-17-2020, 01:13 AM Go to last post
4 608

Advice on fixing posture and workout from home?

I found out my work is going Work From Home for the remainder for 2020, I just went thru a breakup and I'm feeling like ****, I figured I'd use this opportunity to get back into shape when I was back in 2014 or something. I weigh 100 pounds at 5'4 and I have Crohn's Disease/IBD so it's hard to gain...

Willnotquit‎, 05-16-2020 10:56 AM
05-16-2020, 06:22 PM Go to last post
1 553

How often can i do running and rowing?

Hi, i want to lose weight by muscle training and running and rowing, but how often can I run and row, and still do my muscle program? I have attached a picture of my muscle training program :) I just want to lose 5 kilo and then bulking. I haven't trained for 2 years I have being sick, but...

Boffer2233‎, 05-16-2020 05:24 AM
05-16-2020, 07:30 AM Go to last post
4 603
05-16-2020, 07:03 AM Go to last post
4 717

Question Help Needed, weightloss/transformation-workout plans

Hey guys and gals, So I'm 200lbs and 5ft 2, my goal is to get to 118lbs and 16% body fat. I have a long journey ahead I know but I'm 100% committed to change, I need it or forever suffer from body confidence and a shadow of my former self. I'm replacing two meals with diet fuel ultra lean...

CeeCee88‎, 05-16-2020 05:10 AM
05-16-2020, 05:10 AM Go to last post
0 521

what are great fitness youtube channels

hey does anyone know any good youtube fitness guys to subscribe to? thanks in advance

Pandafit007‎, 05-13-2020 08:34 AM
05-15-2020, 08:02 PM Go to last post
24 1,499

Need help with correcting muscle imbalance in my routine

So I’ve been trying to correct my pec imbalance (right is weaker). My chest day in terms of presses has been dumbell bench press: 5,5,5,3,3,1 Dumbell incline: 4 x 8 Decline barbell 4 x 8 The imbalance was getting better and its at the point where I don’t notice it much, if at all. I tried...

michaelv92‎, 05-15-2020 04:34 PM
05-15-2020, 05:46 PM Go to last post
3 516

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