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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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2-3 Rep Top heavy set - How to progressively overload?

If I did 1 heavy double or triple followed by 2 back off sets once per week, for example with bench press, how would you program the progression? The way I have been doing it is if I hit three reps, I’ll add weight the next week. If not, weight stays the same. Back off sets I add weight when...

TonedJordan‎, 01-14-2020 11:07 PM
01-14-2020, 11:55 PM Go to last post
2 360

How do I lose weight for a movie role?

Hellllooo! No - I don't actually have a movie role, I wish. However I am pretty curious on how I can lose weight FAST. I know that FAST weight loss is everyones dream but I'm willing to put in the work. I have been going to the gym, eating a lot healthier everyday but not seeing much...

YourLocalAlien‎, 01-13-2020 11:51 PM
01-14-2020, 08:56 PM Go to last post
7 669

Advice with plan

Ok guys so I came across an article detailing the nutrition and workouts for a month that would gain 20 pounds of lean muscle. This is a program designed for bulking and a lot of UFC type fighters would use it to gain weight fast for a fight. I’m just needing advice here on if this could actually...

Calikid32190‎, 01-14-2020 04:46 PM
01-14-2020, 04:55 PM Go to last post
1 373

Question I lost weight, now I need help building muscle.

Hey guys,I lost a lot of weight through the last 1-2 years and now I need you guys help me build muscle and lose body fat if possible at the same time. So I'm 177cm tall, 63kg (1-2kg fluctation because of my un-even floor),around 15-17 percent BF but still stuck with lower belly fat. My upper abs...

beeguy‎, 01-14-2020 11:40 AM
01-14-2020, 12:10 PM Go to last post
2 401

Noob looking for guidance

So I started a conditioning program and I stopped eating junk food / fast food while keeping a caloric deficit. This resulted in going from 149 lbs to 141 lbs in just over a month. My overall goal was to lose stomach / side fat because that seems to be where it all congregates. I've made a lot of...

llama3ater‎, 01-14-2020 11:30 AM
01-14-2020, 11:33 AM Go to last post
1 384

Should I workout my triceps if it feels sore only when flexed?

I am doing the Viking Upper/Lower workout.

redman768‎, 01-14-2020 08:27 AM
01-14-2020, 08:28 AM Go to last post
1 420

Forearms bro

Lots of hate when it comes to training forearms directly. I personally love training them, anyone else? What are some of your favorite exercises?

George2100‎, 01-12-2020 01:25 PM
2 Pages
1 2
01-14-2020, 06:43 AM Go to last post
31 1,502

Thumbs up Low row sub for barbell row?

Hey Guys, As title states I am doing VBB and was wondering if I can sub a low bar exercise using a machine instead of barbell as technically it is hitting the same muscle just in a different way? and if we can apply this theory to all subs ? Cheers :)

fattofame3‎, 01-14-2020 03:16 AM
01-14-2020, 03:16 AM Go to last post
0 382

Failure at 4th set of 5 by 5 bench press

Hello everyone, this is my first post at BB. So I've been doing 5 by 5 program and today it tried to do 85 kg (187 pounds). Till now, I just failed once that too at 5th rep of 5th set few weeks back. But today I failed at 4th rep of 4th set, even though last week's workout didn't seem that...

arthurddayne‎, 01-13-2020 08:28 AM
01-14-2020, 01:08 AM Go to last post
13 775

No money to purchase gym membership; how can I still have muscle growth?

Hey everyone, I'm 16 years old and have been going to the gym for quite some time and it has helped me not only physically, but emotionally as well. However, due to my family's poor financial situation, I won't be able to go to the gym starting this week. The thing is: I don't wanna stop...

kibelezabr‎, 01-11-2020 04:24 PM
01-13-2020, 11:28 PM Go to last post
21 1,112

Post Newbie Lifter Needs Help (teenager)

Hi guys, Basically im 15 and i started to train about 1 year ago. I started at 55kg BW, very skinny, ribcage visible, shoulders non-existant. Initially i was following my friends programs and was gaining about 2.5kg per week on my bench until i reached 40kg for reps (normally 3-8). I slowly kept...

skinytwig44‎, 01-11-2020 09:22 PM
01-13-2020, 11:08 PM Go to last post
5 695

Trouble With Progressive Overload?

I have been lifting for two years, but I have started to count calories and watch my macros May 2019. Often times when I am able to increase my rep(s) for the first exercise, my rep count for the second exercise would suffer. I have noticed this happen a lot especially on chest days. I would do...

Dylan13579‎, 01-13-2020 03:46 PM
01-13-2020, 09:03 PM Go to last post
1 419

how do you approach picking your exercises

tl;dr: how do you pick your exercises? I recently asked about triceps exercises and got a large list, many of them quite common and all simply targeting the triceps. As I don't have a PT yet, it makes it a bit hard to choose and assemble my personal program. What is your approach to choosing...

peterm28‎, 01-12-2020 06:25 PM
01-13-2020, 07:04 PM Go to last post
13 815


I know that we need lots of sleep in order to build muscle. Does it still work if I get a lot of sleep, but that sleep is interrupted? Like if I get 7-8 hours of sleep, but very briefly wake up a few times during that, will I still be able to build muscle?

rm161718‎, 01-13-2020 01:10 PM
01-13-2020, 04:45 PM Go to last post
5 400

Something new (tips?)

Alright, so I’m fine with where my physique is at. Lifting is just part of my daily routine. I do not really care about aesthetics. All I want is to maintain what I have now...while at the same time getting back into running. I used to be a big runner during my time in the military; however, I’ve...

George2100‎, 01-13-2020 11:27 AM
01-13-2020, 03:57 PM Go to last post
4 399

Is my program any good for mordbidly obese person? PLEASE help me.

About me: 37 years old, 5'11" , 300lbs. I've been unhealthy and obese for all my adult life. The laste decade it got worse and worse, till the point I'm getting depressed. I can't procrastinate any longer, and need to take action NOW. Not only I'm looking like ****, I am also not as strong...

Bert300‎, 01-05-2020 03:59 AM
01-13-2020, 03:12 PM Go to last post
16 1,626

Workout 5 day Split - Comments & Suggestions?

Hello all! I did a thread almost year ago about a 6 day workout split that was (in the end garbage) and learned a lot from you all. For reference, I'm almost 38. I'm 6'2. Currently 199lbs. I'm now starting a cut with calories around 2500 / day. A lot has changed since the last thread. I'm...

AMG63Pete‎, 01-10-2020 09:32 AM
01-13-2020, 03:02 PM Go to last post
6 619

Workout plan with no squat or deadlifts

Is there any workout program that you guys know of that doesn't include squats or deadlifts? I have a bulging disc from deadlifts (improper form) and would like to avoid it at this time. I will eventually find someone to teach me proper form. I've been working out for about 5.5 months now, very...

P128sniper‎, 01-13-2020 01:50 PM
01-13-2020, 02:25 PM Go to last post
2 305

Smile Hello! Looking for feedback!

Hello everyone and happy Monday! I'm a weight lifter and product designer. One of the problems I've run into is the lack of a truly great fitness app available. So I'm in the process of developing one. In order to make sure this app is something that works for everyone I'm looking for some...

charemily‎, 01-13-2020 10:27 AM
01-13-2020, 11:51 AM Go to last post
1 277

Arm day mother****er!

Dropped “arm day” for a long time. Decided to add it back in this year. Feels pretty damn good! Who else is still a “bro” and dedicates a day to arm training?

George2100‎, 01-09-2020 06:38 PM
01-13-2020, 11:40 AM Go to last post
23 1,435

6 Day PPL Split Advice

Hello bois, First time posting on here so apologies if I f**k this up. I'm a few years in on lifting, and i've always done something like the bro split, and have found the gains to not be that great. I've started looking at a 6 day PPL split and have been trying it out and making some good...

Whatsmyname121‎, 01-13-2020 09:35 AM
01-13-2020, 10:12 AM Go to last post
2 288

Post 4 day Texas Method with 1 upper and 1 lower body exercise each day?

Hey guys, so this is the typical setup for a 4 day TM as we know it from PPST: Monday: Bench Intensity / Press Volume Tuesday: Squat Intensity / Deadlift Volume Thursday: Press Intensity / Bench Volume Friday: Deadlift Intensity / Squat Volume I'm wondering if you could set it up in a...

Kartiloco‎, 01-13-2020 06:54 AM
01-13-2020, 08:06 AM Go to last post
1 306

Changing workout routine to fit around a non Mon-Fri job

Hi All, A few months ago I started a new job that is no longer 9-5 monday through friday. This has meant I've had to change how I workout as I would normally do Monday, Wednesday, and Friday evenings alternating between an A routine and a B routine. My new job is twelve hour shifts and I either...

Kaail‎, 01-13-2020 06:13 AM
01-13-2020, 07:00 AM Go to last post
3 291

Thumbs up Warming up

Hey Guys, Do you guys do warm ups before every exercise or just the main lifts like BB, Squats and DL? I am currently doing VBB 3x Full Body and previously did Fierece 5 and am and did warm up doing 1-2 warm up sets at 50% of max load then did my real weights. I am just asking as I seem to be...

fattofame3‎, 01-13-2020 01:03 AM
01-13-2020, 03:11 AM Go to last post
1 338

Thumbs up Got some questions :)

Hey Guys, I have been cutting from 171.6lbs and got to 143 my lowest before December after which I have bumped to 147.4lbs. I am now eating at maintenance for a few weeks and then will lean bulk to 165lbs to see if I build any muscle lol. Did fierce 5 novice 3x during that whole period but now...

fattofame3‎, 01-12-2020 02:32 AM
01-13-2020, 12:50 AM Go to last post
3 451

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