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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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For beginners, will visible results come graduately or progressively?

I know this question has been asked a lot before, but maybe I have different take on it. I'm working out now for 8 weeks, of which 4 weeks 1 once per week and 4 weeks twice per week and I see no visible results just yet. That's probably fairly normal, not exepecting anything at this point. From...

Stabdogg‎, 10-13-2021 12:34 PM
10-13-2021, 01:49 PM Go to last post
2 477

Post Would lots of natty intermediate levels overtrain with this FBx4?

Hi all, Here I was told that my bodybuilding program didn't contain big base exercices enough. I've decided to follow your advices. Inspired by online fullbodies I've seen, I ended up with the following one: a 4xFullBody with 4 big exercizes. Monday, Wednesday, Friday, Sunday, in loop (the...

pinguicula‎, 10-13-2021 09:14 AM
10-13-2021, 11:07 AM Go to last post
6 484

Best Online Fitness Classes

Hello all, I have a decent home gym setup in my basement, mostly Rogue stuff. This equipment is not really a good fit for my wife. We are both in our 50's. She is looking to do more aerobic/basic strength training. We are trying to figure out a good on line service that could provide her...

Junior2s‎, 10-12-2021 12:30 PM
10-13-2021, 10:50 AM Go to last post
2 521

Can someone recommend a new M/W/F routine for me

Just looking for a new three day routine, just looking to maintain.

Jdmguy13‎, 10-13-2021 03:37 AM
10-13-2021, 07:51 AM Go to last post
3 543

Anyone here have experience strength training with chronic fatigue syndrome?

Hi everyone, just wondering if any of you have been able to figure out a way to building muscle / strength train with chronic fatigue syndrome. I have been Dealing with exercise intolerance due to Chronic Fatigue Syndrome. I was diagnosed and the assumptions are that it was developed from Mono when...

Jps5296‎, 10-12-2021 06:24 PM
10-12-2021, 06:40 PM Go to last post
1 515

Uneven traps/shoulders

I am currently 20 years old, I lifted on and off throughout high school and have been consistently lifting for a bit over a year now. I have recently noticed that many of my shirts fit me tighter on my right side and that is because my right pec is bigger than my left (currently working on fixing...

jose24034‎, 10-12-2021 12:19 PM
10-12-2021, 06:20 PM Go to last post
1 518

Poll Poll: Do you train at home or at a gym?

Somewhat to my surprise, many of the regular posters here seem to train at home rather than at a gym. Many of you seem to have great setups at home with lots of equipment, while some appear to be doing what they can with more meagre means. Either way, it doesn't seem that public gyms are as popular...

EliKoehn‎, 10-08-2021 07:15 AM
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10-12-2021, 06:16 PM Go to last post
30 2,008

The Real Arnold Schwarzenegger Beginner Programs

Arnold Schwarzenegger and Reg Park At age 15 Arnold glanced in a store room window and saw what was a cover of a magazine depicting the new Hercules movie starring none other than Reg Park. Arnold was not a man to learn from books or abstract ideas but by identifying with what he considered to...

bango skank‎, 12-13-2008 10:56 PM
13 Pages
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10-12-2021, 04:24 PM Go to last post
376 515,783

Linear (block) vs Concurrent Periodization - Basic Discussion

Just wondering what everyone’s preference is when it comes to progression, managing recovery etc. Linear or concurrent models? For the sake of discussion, concurrent referring to undulated intensity/volume within the same week, year round. Linear referring to the same intensity/volume within a...

dairycorncarne‎, 10-11-2021 08:52 PM
10-12-2021, 04:07 PM Go to last post
18 1,025

Is this enough volume (beginner)

Hi everyone. I'm a 35 year skinny fat male who started working out about 8 weeks ago, trying get bigger and eventually, leaner. Well I started 1.5 year ago, but twice the gyms got closed due to this covid-bs so I never trained for more than a couple of weeks in a row. Anyway, I go twice a week...

Stabdogg‎, 10-12-2021 12:32 PM
10-12-2021, 02:58 PM Go to last post
14 626

What would you rate this workout?

Not working this into a long-term program or anything, just a once-and-done as I am craving some volume at medium intensity. This is a variation of something I do about every couple of months, where I've substituted alternatives where I would ordinarily use barbells. In fact, there's only one...

EliKoehn‎, 10-11-2021 02:16 PM
10-12-2021, 10:29 AM Go to last post
3 567

Advice on my glute workout?

Is my glute workout good or can it use some tweaking? It seems too long - I get tired, dizzy, & blurred vision. I’m a 22 yr old female. Glutes done once a week. I use protein powder after workouts. I try to increase the weight as often as possible Trying to grow glutes Stretch +...

skylarmalts‎, 10-07-2021 08:11 PM
10-12-2021, 07:44 AM Go to last post
14 1,382

Natural lifter & hypertrophy : long term progression without 5x5 on the big 4 ?

Hello, Would a workout plan only including 8-12 rep range be less efficient than one including some 3x5 or 5x5 on the big 4 (Squat, Bench Press, OHP, Deadlift), for the long term progression of an intermediate natural lifter focused on hypertrophy ? If so, how a hypertrophy focused lifter can...

DamienST‎, 10-12-2021 05:55 AM
10-12-2021, 06:57 AM Go to last post
3 506

Rate my routine... Main goal just maintenance really.

Monday -flat bench press 4x8 -OHP 4x8 -incline db press 3x10 -arnold press 3x10 -db chest fly 3x10 -lateral raise 3x10 -skullcrusher 2xfail -tricep extension 2xfail

Jdmguy13‎, 10-11-2021 05:36 AM
10-12-2021, 05:39 AM Go to last post
5 615

Question Best intermediate workout plan

Hello. So I've been working out for more than 5 years but I always had to give 3-4 month breaks because of my school, work etc. So I am working for 3 months now and in a good shape that's probably because it's easier to get your muscles back than to build them from scratch. So I want to work...

bnighted‎, 10-09-2021 02:58 AM
10-12-2021, 02:07 AM Go to last post
4 971

Fierce 5 Upper/Lower questions

Hey guys I'm about to start this program after doing the novice routine for about 6 months but I have some questions about the routine. I think im most likely splitting hairs with these questions but I just want to double check to make sure what I'm doing is the most optimal 1. With flies do...

BlueDay93‎, 10-10-2021 02:55 AM
10-11-2021, 05:54 PM Go to last post
10 896

Workout split

Due to work I'm getting narrowed down to 5 concecutive days a week to lift. What would be a good split? I was giving everything 2 days rest before hitting it again.

OldPapa‎, 10-11-2021 11:44 AM
10-11-2021, 02:31 PM Go to last post
9 607

I found the best way to do a PPL!

I just do it when I don’t wanna do ULUL over the weekend lol Yesterday was a shoulder focused workout I didn’t bother to record cause it was mostly prehab Today’s pull day: Tbar row 4 plates x11, 5 plates x7, 6 plates x5, 4.5 plates x8 Wide grip Pronated seated cable row 50x3x8

BeginnerGainz‎, 10-08-2021 09:49 AM
10-11-2021, 09:20 AM Go to last post
8 1,154

When should I take a break from bodybuilding

I've been working out chest triceps and shoulders one day and the next day every day for about 20 days with only 4 days rest, is training everyday fine for a 29 year old

Cytoplasm92‎, 10-07-2021 10:10 AM
10-11-2021, 09:18 AM Go to last post
9 1,158

Does this workout look good? (Working with a coach)

Hey guys Ive been off of it for a long while. Gained alot of weight and bodyfat and now starting to work back to it and reduce this Im working with a coach who is pretty reputable and well known here, 2 to 3 guys, work well together. Search for studies and everything (when theres a new study...

InsanityDk‎, 10-11-2021 01:04 AM
10-11-2021, 04:26 AM Go to last post
2 494

Push/ Pull - Help Critique

Hello there, I'm looking for some suggestions on how to tweak my routine to fit more of my needs. My primary goal is bodybuilding to have that aesthetics look, so I can look and feel good. I'm the everday 41 year old Joe with a sedentary desk job. Most of my exercise is when I walk to and...

czulsk‎, 09-15-2021 07:16 PM
10-10-2021, 10:49 PM Go to last post
1 1,358

Absolute beginner workout program advice

Hi everyone, I'm new to this forum. I've been going to the gym for 10 days, with zero experience. These are my data: age 20, male, height 5 ft 9 inches, weight 135,5 lbs, BMI 20. The instructor gave me the following program, mainly composed of machine exercises: Workout A: Leg extension...

fabrixix‎, 10-10-2021 08:36 AM
10-10-2021, 09:53 PM Go to last post
1 511

Are natural recovery limitations exaggerated?

When DOMS isn't experienced anymore, and you feel strong and vigorous and want to put in a lot of time and work in the gym on a regular, routine basis with only one or two rest days, is this necessarily going to result in burnout? Is it liable to make you smaller? We have programs carefully...

EliKoehn‎, 10-05-2021 07:55 AM
10-10-2021, 02:10 AM Go to last post
23 1,776

garage gym routine

hey all. for an introduction I just want to mention I've been lifting on and off for a good 12 years. I enjoy the science behind it and the understanding of proper form and execution. I've felt really good doing the current routine and I based it off of mixing together what I have available...

tdmopar59‎, 10-05-2021 04:37 PM
10-10-2021, 02:04 AM Go to last post
6 1,247

Talking Putting on as much muscle as possible

Can I work out biceps one day then chest triceps and shoulders the next continuously until I am huge or do I need to rest. Two different days target different body parts so it's possible for one to rest while I do another days bodyparts. Or will rest be needed to gain mass, and I'd so how much of...

Cytoplasm92‎, 10-08-2021 12:20 PM
10-09-2021, 07:45 AM Go to last post
6 868

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