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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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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
1 417

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
13 814


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
5 397

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 1,624

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
6 618

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 1,431

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

Set out on a second 30-day drastic cut, here are the results (25 days)

This is part 2. First I did a drastic 30-day cut, and I reported the results here: I decided to follow it with a second drastic cut / body recomposition, and here are the results: (yes I look almost...

peterm28‎, 12-25-2019 09:49 AM
4 Pages
1 2 3 4
01-13-2020, 08:13 AM Go to last post
108 7,055

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
1 304

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

Workout querys

I'm not allowed to post a link but have a question about reps and weight.Are less reps and more weight a gd way to gain muscle bulk? I got a workout that suggests 5 reps of 5 for a 3 day full body workout will work.providing your calorie protein,carbs,fat intake is high enough.

gemmell1982‎, 01-12-2020 08:44 PM
01-12-2020, 11:08 PM Go to last post
1 221

5/3/1 or Conjugate?

Hi again. I'm considering moving on to a different template in the distant future. I've been lifting for a year and three months and have ran Madcow 3x5. I'm thinking of trying 5/3/1 for a long while then Conjugate. I say long while I'm thinking like years from now. Is this a sound plan? Would love...

SpeculatorSam‎, 01-12-2020 03:26 AM
01-12-2020, 11:00 PM Go to last post
7 466

Phrak's Greyskull questions

Watup folks. I started out this last time with SL 5x5 + accessories. After about 2 months of that I deloaded and switched over to Phrak's Greyskull and did away with all the accessories. I've been on Phrak's for another 2 months now. Everything seems to be going pretty well, aside from hitting a...

ironwayz‎, 01-12-2020 07:47 PM
01-12-2020, 07:47 PM Go to last post
0 216

Poor Sleep Since Starting Lifting Weights

Hey everyone...wasn't sure where best to post this, but thought it was affecting my ability to keep to my program so it seemed right enough... So, I started doing weights two months ago, having done none for several years. I'm 31 now and I've been doing only cardio (only running) for the last...

jophassa‎, 01-05-2020 07:09 AM
01-12-2020, 05:29 PM Go to last post
19 1,652

Starting over

Hi All, I wish i could find my old login to the site I used to be much more active. I have always been a gym goer and a healthy eater but recently I've just been bored with the same old routines. I alternate between Starting Strength, HIT, and a few other fairly common 3x5 compound...

champbehan‎, 01-12-2020 04:22 PM
01-12-2020, 04:50 PM Go to last post
1 191

Poll Poll: What is your routine like?

Which of the 4 choices does your routine resemble, PPL or UL or Full body or Bro Split?

paulinkansas‎, 01-12-2020 09:12 AM
01-12-2020, 03:51 PM Go to last post
5 409

5 day split

I started weightlifting 6 months ago and I am currently going for a 5 day split. It looks like this at the moment. Monday: Legs/Abs Tuesday: Chest Wednesday: Back/Abs Thursday: Rest Friday: Chest/Abs Saturday: Arms/shoulders Sunday: Rest

btokko13‎, 01-12-2020 02:42 PM
01-12-2020, 02:56 PM Go to last post
3 268

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