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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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Strength and Cutting

Hello, this is my first post to the forums. I don’t consider myself a beginner to weightlifting or working out. I’ve been lifting since I was 17 and seriously getting into it in the past year or so. In the past year I’ve started watching my diet more closely and programming my workouts with more...

Rider11b‎, Yesterday 09:30 AM
Yesterday, 11:41 AM Go to last post
3 152

Need help figuring out how to workout after surgery

So I recently had a very small chunk of my back removed where some melanoma was found and I have a few stitches covered by a bandaid basically.. nothing serious. I got the surgery a few days ago which was right around when I was suppose to start cutting for summer. I can't lift for another week...

jaredmb05‎, Yesterday 11:35 AM
Yesterday, 11:40 AM Go to last post
1 94

Looking for good Bodybuilding workout

ive been trying to get into body building for awhile now and i cant help but notice that some days my arms and chest are big but others are not i measure my arms on a daily almost on an hourly basis can someone help me build good lean muscle im looking for a workout that wouldent be impossible to...

hissingoctopus‎, 02-16-2018 06:00 PM
Yesterday, 09:39 AM Go to last post
5 279

Absolute beginner needing assistance

I'm 16, a bit under 6 foot and my weight is 165lbs. My goal is to get stronger but the priority is to gain muscle and loose enough fat to where any muscle I do gain will be visible in a short amount of time. I have never even been to a gym before and would not know what to do if I went to one so am...

GregM0707‎, Yesterday 06:15 AM
Yesterday, 09:22 AM Go to last post
3 174

Differences between 1st/2nd edition Naturally Enhanced?

I have the old version of NE, and its good obviously. But I'm thinking about buying the new, 2nd edition NE book. If you have it, could you give me a broad overview of the difference?

j1o2h3a4n5‎, Yesterday 07:29 AM
Yesterday, 07:29 AM Go to last post
0 105

Best Squat Program for novice

I've been lifting for about 9 months and have gotten most my upper body lifts intermediate strength, but I never really picked up the squat & want to start improving my squat & I'm looking for a structured program for this lift not a 5x5 or weekly split because I've been just going in the gym just...

cthunder0‎, 02-15-2018 11:11 PM
Yesterday, 04:39 AM Go to last post
11 487

Help a newbie out

Hi everyone I am 23 yrs old and recently bought a bench and a barbell and 20kg weights. My work outs usually last 15 - 20 minutes. I have 2 main questions: - HOW long should work out sessions last for MAXIMUM MUSCLE GROWTH? - CAN I gain muscle with my current weights 20kg only? ...

LIONBOY9‎, 02-17-2018 10:02 AM
02-17-2018, 10:24 PM Go to last post
11 255

Question Should I deload?

I’ve been lifting properly for just under a year now and I’ve been bulking during that entire time getting my lifts as strong as possible. Recently however my lift strength progression has stalled quite a bit (especially on bench). I have noticed a little bit of joint ache in various places however...

TheRevilo‎, 02-17-2018 04:40 PM
02-17-2018, 06:45 PM Go to last post
3 161

"Fierce 5" Novice Routine Question

Is it possible to add another day at the gym with this routine? I'd like to go to the gym 4 days/week if there's something else I can throw in. Thanks.

GingerSkeleton‎, 02-17-2018 03:35 PM
02-17-2018, 06:36 PM Go to last post
2 181

Exclamation Girlfriend wants to lose weight, here are the details

SO my girlfriend is 29 and seriously overweight, and she has acknowledged this and has once again set out to change it. With the help of past experience and others I developed this profile. She completed week 1 last week. We have not done a new weigh in. The details below outline her program,...

newbodyme2014‎, 09-03-2017 12:52 PM
02-17-2018, 05:31 PM Go to last post
20 1,362

Advice on workout

Hey all, I've been working out for years on and off never doing much seriously - just for a bit of exercise and strength. But I've recently (about 4 months ago) decided to get into it a bit more and would like some tips on my workout. I'm 29, 6'4 and a bit chubby. My workout is: Monday -...

fever888‎, 02-14-2018 03:00 PM
02-17-2018, 04:24 PM Go to last post
2 152

weak stamina

i have lived in a moldy house in the past, dust and black mold all around the house and now i've been living in this new house for 3 weeks now but my stamina is still not the best. i lift weights on the daily for around 2 hours but im thinking about doing cardio to build my stamina good up again...

JuWo420‎, 02-16-2018 12:59 PM
02-17-2018, 03:29 PM Go to last post
1 130

Question Need help with workout routine

So I have recently started going to the gym and was wondering if my workout routine is fine for strenght training. I normally do 6 sets of 6 reps. In every set I start with the maximum weight I can do and I do the most reps I can with that weight (which is 1-2 reps) and then I lower the weight...

jack346‎, 02-16-2018 06:30 PM
02-17-2018, 02:43 PM Go to last post
8 258

Bodyweight training

Would it be beneficial and even better to introduce bodyweight training into my gym routine? If say, I spend one day of gym a week doing pushups, pull ups, chin ups etc... I'm reading both beneficial things and not much difference in doing free weights.

GingerSkeleton‎, 02-17-2018 06:55 AM
02-17-2018, 02:30 PM Go to last post
6 212

Pls help me to get started..

Hi guys, I am 27 years old. 5'6 and 193 lbs. Can any one suggest me good workout plans? Should I do wight training or cardio? I am really confused. Should I bulk or Cut? Any help appreciated. Thank you.

Bandishjoshi‎, 01-25-2018 10:42 AM
02-17-2018, 02:22 PM Go to last post
2 234

Need Help...!

Hello! I dont know which workout program should i pick ? I am 27 years old , 5'6 and 192.2 Lbs. I have fat.. I want to make muscles.. I am lifting since 3 months but I cant see any muscle gain I guess becoz of lot of fat. Do i need to loose fat first? Any help appreciate. Greetings...

Bandishjoshi‎, 02-16-2018 08:34 PM
02-17-2018, 02:21 PM Go to last post
2 154

high volume low weight vs Low vol. high weight?

Hi im 15 and been training you could say for about 5 months the first few months i didnt know what I was doing and had little equipment but in the following months I got more of an understanding and went to an actual gym. My goal is aesthetics and my training program calls for high volume moderate...

jake272002‎, 02-17-2018 10:34 AM
02-17-2018, 12:42 PM Go to last post
5 294

Post Only 3 sets in a full body workout?

Hey, I've been trying this workout but often I am fatigued and can't finish my wotkout... Can I decrease the number of sets from 4 to 3? My only supplements are protein powder after workouts and a multivin. This is the workout: Sumo deadlift.                       4                5 Pullover /...

66Nicolas99‎, 02-17-2018 10:28 AM
02-17-2018, 12:18 PM Go to last post
3 128

I want bigger bis and tris

hey, i've been working out my arms there has been a difference when i started, but now i just feel like its not growing at all. Monday i do legs, Wednesday i do arms, and Friday i do chest, and Sunday i do back. - I usually either start off with chin ups with weighted help, i start off with a...

SharkFrenzy1818‎, 02-17-2018 11:57 AM
02-17-2018, 12:00 PM Go to last post
2 183

Intermediate U/L for Powerbuilding

UTILIZING THE WATERBURY METHOD FOR POWERBUILDING DISCLAIMER: I’m not a professional trainer, and although I do have a background in exercise physiology I have never worked in the field nor been up to date with it for the past 8 years. So you can do this if you wish, but if you get busted up,...

grouchyjarhead‎, 01-23-2018 07:14 AM
02-17-2018, 10:09 AM Go to last post
25 1,406

Is it okay to train like this?

I want to workout tuesday, thursday, friday and sunday. (A,B,A,B) I train for 6 months. A training - legs, chest, triceps B training - back, shoulders, biceps I don't like working out every muscle group only once a week.

MarekParek3‎, 02-17-2018 03:59 AM
02-17-2018, 09:22 AM Go to last post
10 252

Question 12 week daily bulking trainer

Anybody tried the ‘12 week bulking trainer’ program? Looking for a good program to stick too.

barnold12‎, 02-17-2018 08:36 AM
02-17-2018, 08:36 AM Go to last post
0 109

Help needed to choose an upper/lower

I am on the edge of an intermediate trainee and want to pick an upper lower routine . I was choosing between lyle mcdonald's GBR and the Vikings upper lower; the latter has more volume for upper body though, that may be a preference ( although not sure if I d benefit from more volume) BUT in...

HeMB‎, 02-15-2018 02:05 PM
02-17-2018, 08:12 AM Go to last post
20 420

RPT limited to Dumbbells at home

So I've just started with the leangains program and I'm working on my IF. I have an at home gym, limited to a rower, stepper, and bike (which blows). I do have some free weights. But that's a problem. I normally use my gym on my campus that I work at over lunch, which isn't a problem. But over...

reavesce‎, 02-16-2018 03:15 PM
02-17-2018, 04:24 AM Go to last post
1 121

Weight training program... For weight loss?

Weight training program... For weight loss? Hi guys. I'm currently looking to drop some pounds. My issue is that weight training, in general, makes me hungry, which makes me eat a lot, which makes me gain weight. I'm 26 years old, and throughout my life I've always always ALWAYS lifted...

SuperAwesomeGuy‎, 02-16-2018 08:31 PM
02-17-2018, 12:46 AM Go to last post
1 185

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