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Forum: Workout Programs

What workout is best for your goal?

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  2. Discuss Olympic lifting and your personal programs.

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Intermediate (?) lifter looking for advice on what next

Hey everyone, Been a long time since i popped in here. I'm thinking its about time to switch up my routine a bit, but I really have no idea where to go from here. Background: October 2017 BW 145-150lbs Started Fierce 5 Working weights for squat/bench/DL all started around 95-115lbs Jan...

Conner95‎, 01-20-2019 10:58 AM
01-20-2019, 11:15 AM Go to last post
4 179

Heric Helm's modified program

i've been running this modified heric helm's routine for a while and i've found it really good. what do u think? Upper Body (this is the "heavy" day, i usually apply progressive overload in these 4 compound lifts on the heavy day) Bench Press 3x5 Barbell Rows 3x5 Chin Ups 3x5 OHP 3x5 DB...

Opelhak‎, 01-20-2019 06:19 AM
01-20-2019, 07:40 AM Go to last post
5 183

wanted: SCIENCE on 7x vs 3x when total weekly volume is held constant

I don't want broscience, I don't want opinions, I want links to SCIENCE. My impression from all the studies I read previously on natty resistance training is that when total weekly volume is held constant, it doesn't matter how you divide it up, as long as you divide it up. 1x/week is...

jonray1‎, 01-18-2019 10:23 PM
01-20-2019, 07:40 AM Go to last post
10 397

Lyle Mcdonalds generic bulk vs Candito upper/lower for mass

which of these two tried and tested programs would be better for building muscle along with strength, but prioritising muscle for an intermediate. I know that they are very similar and will both yield great results but which one would most consider better?

barsforever‎, 01-20-2019 04:44 AM
01-20-2019, 06:57 AM Go to last post
2 230

Cut or bulk

I’m 6’1, 211lbs (18% body fat) & I’m skinny fat like love handles with stomach fat/lower back fat but I have decent size arms (size 15s) but my question is should I Cut or Bulk up, I have neck fat and face fat also so overall I’m not trying to look like the rock but I want to get kind of big/lean.

ScottyGains‎, 01-17-2019 08:43 PM
01-20-2019, 05:53 AM Go to last post
2 316

Programs for a Cut

Hi all. I went into powerlifting last year, but now I'm needing to alter some short term goals. Since I'm not competing until June, I figured I'd cut some fat for the first half of this semester then get back on a periodization program leading up to the meet. I understand (most) powerlifting...

TxMRF‎, 01-19-2019 06:29 PM
01-20-2019, 05:39 AM Go to last post
7 279

Anyone doing HST?

i am in a hst full body routine and i see size gainzz. You think is a good program? Why nobody does hst in these days?

CapitanNemo‎, 01-19-2019 01:30 PM
01-19-2019, 01:30 PM Go to last post
0 165

Rate my workout bro

22 years w:73kg/160lb h: 173cm Squat: 110 kg/220lb Deadlift: 115 kg/ 250lb Bench: 75kg / 165lb Military Press: 55kg/ 120 lb Upper 1 : Bench press 4 x 4-6

CapitanNemo‎, 01-18-2019 11:15 AM
01-19-2019, 01:27 PM Go to last post
13 438

( Important ) About fierce 5 routine novice full body

Hey I will follow Fierce 5 routine Novice full body for ( muscle hypertrophy ) , because I heard a good stuff about this program but I have some questions: 1- the program is only 3 days per week so is it enough or not? Because when I was training from 3 years ago I was training 5 days per...

DODO2020‎, 01-19-2019 06:42 AM
01-19-2019, 01:01 PM Go to last post
6 343

New First Time Workout Plan

Hi, I’m new to working out and have put together a workout plan for arms and a bit of chest. I workout at home using dumbbells, I’ve been doing it for a few weeks, 3 times a week, but I don’t know how to tell if it’ll give me the gains I’m wanting. Here’s my workout: Press-Ups (3x10) Dumbbell...

JamesTrenaman‎, 01-19-2019 08:45 AM
01-19-2019, 10:34 AM Go to last post
7 216

What do you think about this kind of program?

Sunday: PUSH Monday: Pull Tuesday; Lower Body Wednesday: PUSH Thursday: PULL Friday: Lower Body Can this kind of split work well or am I risking an injury?

whitebeardos‎, 01-19-2019 08:51 AM
01-19-2019, 09:48 AM Go to last post
3 177

Is two days a week enough?

Been lifting 2-3 days a week as part of an overall weight loss routine to lose fat and maintain what ever muscle is under there. May just scale it back to two days a week: chest, shoulder, tri leg, back, bi Something like this:

mjpisat‎, 04-26-2012 11:54 AM
01-19-2019, 09:10 AM Go to last post
11 6,374

Exclamation suitable program for me? (stats inside)

hey guys, im 25 yo, in my 5th month of training, started at 120kg now im down to 105kg. height 180cm. I know, 25kgs more to go. i no longer consider myself a beginner, since I started benching at 60kgs, now im benching 110 (1 rep max). incline dumbbell press 35kg (each hand). trainers tell...

c0ntroversial‎, 01-18-2019 02:37 PM
01-19-2019, 08:44 AM Go to last post
13 336

Full Body Workout and Marco Advice

Hi guy and dolls! Ive recently got back into working out and just wanted some advice from some of you more intermediate and advanced builders. I'm wanting to lean up and loss my belly fat (cut) before ultimately bulking and toning up. I'm 5'11" , 36 years, 86kg, 24.4%body fat. This is...

19JML82‎, 01-19-2019 04:48 AM
01-19-2019, 08:21 AM Go to last post
1 200

Calisthenics program, need feedback please!

Good afternoon everybody, First of all: sorry for my bad English. I wanted to know what you guys think of this calisthenics program I came up with. I really don't want to buy a program because I like doing it my own and make it more personal. I live in Holland, but calisthenics isn't a big deal...

KingCurdCheese‎, 01-19-2019 07:27 AM
01-19-2019, 07:27 AM Go to last post
0 137

12 sets in 15 minutes

Hi all, I wanted to get some comments on completing 12 sets for 4 different lifts in 15 minutes by using a circuit routine. I have been doing the below circuits: Week 1: Monday-circuit 1 Tuesday-3 mile run

devneybl01‎, 12-28-2018 12:13 PM
2 Pages
1 2
01-19-2019, 07:21 AM Go to last post
53 1,622

Is 2 hours at the gym bad for a teen?

So I'm 15 and I do the PPL program (Push, Pull, Legs). I often spend 1.5-2hours doing each in a day. My gym teacher said that people our age should be working no more than 1.25hours if not we break down more muscles than we can recover - is that true? To be fair, my progress hasn't been that...

weihanlow‎, 01-17-2019 03:26 AM
13 622

Question Need some advice

So I've now been getting used to working out 3 times a week. Here's my current plan; Monday: Chest 5x5 barbell bench press 5x5 incline bench press 3x10 dumbell press 3x10 incline dumbell press Tuesday: OFF

Andreyoy‎, 01-18-2019 05:04 PM
01-18-2019, 05:22 PM Go to last post
2 247

Pulled groin (Light)

Hey guys so whilst doing a leg press with my bro the other day in a stupid attempt to keep up I went to heavy and pulled the muscle in the left groin ( Area where inside legs kinda meets the torso assume this is the groin ) although this isn't painful as such in everyday life i now find it harder...

xtinc‎, 01-18-2019 12:36 PM
01-18-2019, 04:36 PM Go to last post
2 151

Getting more bang (abs) for my buck (time)

Hello! I am on the 2nd week of a 12 week commitment to gaining muscle. I am a fairly skinny (162) and tall (6’2) 19 year old guy. I have been doing sort of a special workout routine twice a day. Each day I wake up and do the workout routine, go to work, go to the gym and do weight exercises, and...

NerdyForFitness‎, 01-18-2019 11:45 AM
01-18-2019, 04:30 PM Go to last post
3 203

Question about what to do next.

So I've been training for 3 years now, sinned a lot at the nutrition part, hence my progress has been a bit "Delayed" .. (23 years old) Anyway nowadays I am doing Viking Bare Bones upper lower push pull legs program.., I am a bit lazy when it comes to compounds of legs so I am only doing a lot...

whitebeardos‎, 01-18-2019 09:20 AM
01-18-2019, 04:17 PM Go to last post
23 420

I need help to build this program

Hey all! I mandatorily joined a new gym. The problem with the gym is it allows its members to work just three days and they choose these days. So gym opens in these days: Tuesday, Thursday and Sunday. I thought i can do a full body workout (question 1) but i wonder that two days off between...

heyjoe2353‎, 01-17-2019 07:13 AM
01-18-2019, 03:33 PM Go to last post
27 818

What program would you recommend?

I have a good amount of experience in lifting, on and off since my freshman year, 5’7 189 pounds (junior now 16 years old) but I’ve been taking it very seriously the past 4-6 months, but could not squat due to knee injury my bench is around 245 with okay form and I just started squatting about 2...

dom4438‎, 01-16-2019 08:29 PM
01-18-2019, 01:43 PM Go to last post
26 785

Critique My Bulking Program

Please Critique my bulking program. Also, would you change anything when cutting? thank you

santoss99‎, 01-18-2019 10:23 AM
01-18-2019, 01:23 PM Go to last post
3 222

Question Fierce 5 - Help/advice needed - Noob questions

Bulk or cut? Hey, first let me say i'm completely new to lifting and this will be the first time ive got off my arse to do something active in a long time, im 20 years old 5 foot 8 and weigh about 138 lbs (morning weight). The only issue is im skinny fat rather than just skinny and was wondering...

MarsToSirius‎, 01-15-2019 04:03 PM
01-18-2019, 12:31 PM Go to last post
4 285

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