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Forum: Workout Programs

What workout is best for your goal?

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    4,120 62,563

Is the search feature broken again?

I'm trying to find the training log from last year that EC started, titled "Let's Chase new Totals for the end of 2020" or something similar to review my training progress, and cannot find it; not even via Google. Did it possibly get eliminated? Is anyone else having issues finding old threads?

EliKoehn‎, 11-18-2021 11:40 AM
11-18-2021, 02:50 PM Go to last post
7 521

531 PHAT questions

So after some digging I found this hybrid routine: Push Day: Incline BB Bench Press, 3 Sets, 6-10 reps Flat DB Bench Press, 3 Sets, 8-10 reps Cable Crossovers, 2 Sets, 8-12 reps DB Shoulder Press, 3 Sets, 6-10 reps Side Laterals, 3 Sets, 8-12 reps Tricep Dips (Heavy), 3 Sets, 5-8 reps

RayWolly‎, 11-17-2021 04:45 AM
11-18-2021, 05:20 AM Go to last post
4 635

Arrow A 3 day split, with outdoor running in between - a good idea...?

Dear people In the act of combining two of my most beloved types of exercise, running and strength-training, ive made up a workout schedule for myself. Im planning on going for a 3 day workout split, with chest/shoulder/biceps on mondays, followed up by a running-session on tuesday. This running...

emilhom‎, 11-17-2021 10:38 AM
11-17-2021, 02:19 PM Go to last post
2 560

How often should a routine be changed

Hi I read on the fierce 5 intermediate thread that you could probably stay on the program "forever". But I have also heard from other sources that your routine should be regularly changed to get more gains as your body "adapts". Which is more accurate? Is it sub optimal to do the same...

BlueDay93‎, 11-02-2021 05:39 AM
11-17-2021, 06:32 AM Go to last post
14 2,883

Looking for feedback (and a change) on my current PPL routine

Hi, im doing a PPL split working out at home, with hypertrophy as my main goal, so my equipment is limited to dumbbells ,barbell, bench, and a barbell rack. Im looking to improve my pull day in particular but would like an advice on any of the 3. Also, my rest time between sets is 60 seconds, is...

BenPinhas‎, 11-16-2021 11:27 AM
11-16-2021, 01:06 PM Go to last post
6 707

Ways to incorporate speed work?

My goals are mainly size and strength related, but I want to include speed work for the main lifts to become more explosive. My program is basically an upper/lower where I ramp to a top set for each main lift and then follow with accessories for size: Day 1: Bench day + accessories Day 2: Squat...

DogletDusk‎, 11-15-2021 11:09 PM
11-16-2021, 10:34 AM Go to last post
7 769

Best full body split?

I have a schedule change in my life and I feel like a m/w/f full body split would be better for me. Any suggestions?

p0fell0w‎, 11-15-2021 01:20 PM
11-16-2021, 10:24 AM Go to last post
3 798

Full-Body vs DoggCrapp - Which is Your Favorite?

I've done DC Training (DoggCrapp) for about 10 months and got really strong, but I felt I looked very flat and somewhat smaller than when I did full-body workouts with normal to high volume (before trying DC Training). My traps also seemed to get smaller since DC training doesn't have any shrugs....

Dhet87‎, 11-14-2021 02:53 PM
11-15-2021, 02:10 PM Go to last post
11 1,252

Poll Poll: If you could be an absolute monster with one exercise, which would you choose?

Again, just for fun. Even if you're strong with everything else and train with well-roundedness, if you could be known for elite performance in one lift, which would you choose and why?

EliKoehn‎, 11-08-2021 08:06 AM
2 Pages
1 2
11-15-2021, 09:16 AM Go to last post
30 3,679

Rep Goal System Upper Lower

Hello everyone Excuse me english isnt my first language My goal is to build muscle and get stronger So far this has made me look and feel better I'm not as skinny I have now some muscle showing and has made my exercises go up to almost 2 times the strength on weight of my lifts For the...

JoeTheManlet‎, 06-16-2018 05:00 PM
11-15-2021, 07:00 AM Go to last post
21 4,611

Lat pulldown causing middle back pain . Is it normal

Yesterday did lat pulldown with 40 lbs. I m newbie. But afterwards felt pain in middle of back (not upper back or lower back). Is it normal or am I messing up the spine.

sarabsrindi‎, 11-13-2021 11:57 PM
11-14-2021, 03:35 PM Go to last post
1 911

Rate my push/pull routine

I've decided against a full "leg day" because I'm getting a surgery on my left leg in a year and a half that will probably take around a year to recover from. That said, I don't want to quit squatting and deadlifting just yet. How is my routine? Push: 3x5 squat 3x5 bench press 3x5 overhead...

concernedasf04‎, 11-13-2021 07:45 PM
11-14-2021, 01:59 PM Go to last post
6 1,123

How often should I (expect to) progressive overload?

I looked through the sticky threads and didn't see anything about this; sorry if it was there and I missed it. If I want to increase by five pounds each time I add weight, how often should I expect to go up? Does it depend on the program? The only thing my program mentioned is: The workout...

RayAP19‎, 11-03-2021 04:05 PM
11-13-2021, 04:54 PM Go to last post
24 3,174

Beginner: rest longer or decrease intensity?

Hello all, I recently started a structured lifting routine and it's been going really well (basically lifting 3 days a week, full body, with alternating routines revolving around compound lifts). I'm seeing results, and tracking my lifts, I'm seeing consistent improvement. However, as I keep...

hanzosbm‎, 11-12-2021 12:08 PM
11-13-2021, 11:26 AM Go to last post
6 1,219

Confused on how and where to begin

Hey guys. New here. Been lurking for a bit so thought hell gonna make my own account and ask my question as I am getting confused with all the info out there. This text might be long so bare with me Abit about myself. Age 30, weight 229lbs, height 5.6'8, bf probably approx 26%? Got a bit...

IronMuskle‎, 11-10-2021 11:11 AM
2 Pages
1 2
11-12-2021, 12:38 PM Go to last post
41 3,566

Top Set Backoff Sets

Hello, Ive been following my own basic push pull legs template hitting my 2 main lifts then just getting a pump after with accessory work. Loosely 3 on 1 off but i'll sometimes take an extra day off in the middle wherever I need for life stuff but always have that day off after legs. Push -...

BCMBL‎, 11-09-2021 06:32 PM
11-11-2021, 02:44 PM Go to last post
8 1,632

Almost 50 years old and Recover questions

Hi all, I am 6 weeks into the "Shortcut to size" program by Jym Stoppani. I'm turning 50 shortly and wanted to get myself in a better physical state so dived in with this program. I'm getting results and enjoying it but my question is about recovery and recovery days. I get stiff and sore as to...

brown132‎, 11-07-2021 10:27 AM
11-11-2021, 12:42 PM Go to last post
6 2,037

Gaining strength back on big lifts

41 yrs old. 170 lbs around 10-11%bf. Lost a &$@ ton of strength the past few years attempting to cut. Benching 225 for 3-4 reps when i used to get 305. Pathetic deadlift 315 for 2-3 reps when i used to pull 405. OHP 135 for 3 reps down from 195. Whats the best program for gaining back...

livindagym‎, 11-09-2021 09:24 AM
11-11-2021, 07:16 AM Go to last post
4 1,536

Help i look like sh*t

What can i do from here to improve my body with these sh*tty genes? Should i cut or bulk ? http ://

Gregg234‎, 11-08-2021 03:09 PM
11-10-2021, 04:47 AM Go to last post
16 2,174

Pronated grip and biceps activation

Hello, i have a question. I train PPL 6x per week. On my pull day, i do pull-ups,rows and other compound movements with overhand (pronated) grip. I do just 3 sets of biceps curls at the end of every pull workout. I have question, if its enough for biceps development, or should i do some compound...

Shakewhey‎, 11-09-2021 12:32 PM
11-09-2021, 02:18 PM Go to last post
2 1,379

"Fierce 5" Comprehensive Program List

I began designing the "Fierce 5" series because I wasn't completely satisfied with the majority of programs that are so popular. In my opinion they all had a flaw or two (slow progression, high volume, low enough volume people lose interest and nearly all of them lack what I’d consider proper...

davisj3537‎, 07-08-2014 08:03 PM
272 Pages
1 2 3 4 5 ... 272
11-09-2021, 01:33 PM Go to last post
8,152 1,978,644

X3 Workout program

I've lifted weights for the past 30 years or so. I bought a used X3 set up just to try it out. I thought it was a joke at first, but if you follow their advice and do the slow high reps to failure, as suggested, it is a bitch! Squats for up to 40 reps will really test your aerobic capacity. They...

rob71458‎, 11-09-2021 09:30 AM
11-09-2021, 09:30 AM Go to last post
0 1,228

Question Sequence of exercises

Hi all, Pretty new here so this could be a silly question. But when you have a day like Chest and Tris do you do 3 sets of Back then say 3 sets of Tris or does it matter if you do 1 set of Back then 1 set of Tris then 1 set Back then 1 set of Tris etc? Thanks a lot

dkennedy1001‎, 11-08-2021 03:06 AM
11-08-2021, 01:37 PM Go to last post
17 1,611

Should I increase rest time if I reach failure before the number of recommended reps?

I know some might say to lower the weight, but then it becomes too easy (if I go down by five pounds) and I can do 5 or even 10 more than the recommended reps before failure. And to clarify the title, it's like if the recommended number of reps is 8-12. I can get to 10 on the first set, then 10,...

RayAP19‎, 11-02-2021 03:13 PM
11-08-2021, 08:25 AM Go to last post
18 2,524

Program recommendation for hypertrophy focus in 2022

I plan on having a dedicated mass building phase in 2022 and was interested in good programs others have run. I am 35 years old, 5'10", 176 pounds, waist is 34.5"/no visible abs. I am currently using a basic 3 day/week full body routine focusing on building strength. I recently cut from 190 to...

Pezwarrior18‎, 11-02-2021 12:50 PM
11-07-2021, 03:45 PM Go to last post
3 2,120

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