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Forum: Workout Programs

What workout is best for your goal?

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Is "very strong" considered intermediate? The tables are towards the end of the webpage.

Ultradian‎, 06-18-2018 11:51 AM
06-18-2018, 05:45 PM Go to last post
5 221

Nutrition and Programme Plan Advice

Hi, Tldr: I've been going to the gym since December 2016 but think I should change to a beginner's programme. I also am planning to cut before starting a bulk. Do these sound like smart choices given my situation below? New to the forum so hope this is in the right place. I'm looking for...

Gonghu‎, 06-18-2018 03:20 AM
06-18-2018, 04:25 PM Go to last post
3 179

Possible to train legs 2 times with weights and 2 times with plyometrics in a week?

Im currently using the program 5x5 stronglifts, which is weight-training 3 times a week, with squats everytime. Since i play basketball i wanna add some plyometrics to my traing for jumping. I was wondering if there was any smart way to do this. I thought of training squats just 2 times a week, and...

snejbej‎, 06-18-2018 04:12 PM
06-18-2018, 04:12 PM Go to last post
0 95

Question Cardio during Stronglifts

Hey there, first thread! This might be a bit of a long one, though. So I'm essentially a total beginner. I've done a lot of strength-based yoga (DDP Yoga specifically) over the last few years, but other than that I'm coming in totally raw beyond a few very brief attempts at starting a...

GPBos‎, 06-18-2018 03:58 PM
06-18-2018, 03:58 PM Go to last post
0 121

What program to run after Stronglifts

So I have been running Stronglifts 5x5 for about 8 months now. It seems like squatting heavy to start every workout is making it much harder to progress on the other lifts now that I am over 300lbs on the squat sets. Any suggestions on what program to run next? My current 1RMs are: Squat...

jb487‎, 06-16-2018 04:33 PM
06-18-2018, 03:56 PM Go to last post
12 437

Red face Will I make gains specifically "arms" with this upper body routine?

Hey I have two upper body routines, Just wanted to know your thoughts and If I can continue this program and make arm and strength gains. WILL REP Upper 1: Incline barbell bench 5x5 barbell rows 3x6 incline dumbbell press/dumbbell lateral raise 2x8-10 dumbbell shoulder 2x8-10 chin ups...

NoviceKevin‎, 06-18-2018 03:06 PM
06-18-2018, 03:53 PM Go to last post
5 167

Is it fine to alternate ULUL exercises within the SAME week?

If I do ULUL, is it fine to do a different set of UL exercises for each "section"? In other words, is it fine if I do a certain set of exercises for the first UL "pair" of the week, and a different set of UL exercises for the second "pair" of the week? The compound movements would stay the same,...

MIT2021‎, 06-18-2018 09:21 AM
06-18-2018, 03:30 PM Go to last post
4 115

What do you think of my workout programme?

Hi guys, What do you guys think of the following programme? I am aiming to complete each session in 45 - 60 mins (or even less) before work. Each exercise shall consist of 3 sets (4 sets in the case of flat bench press and Incline Bench Rows) and 5 - 12 reps each. I shall super set most of the...

jamb1‎, 06-18-2018 10:09 AM
06-18-2018, 03:28 PM Go to last post
6 164

Out of the gym for 6 months

Hi. So that, I'm 24 years old, height: 5'7, ectomoprh, very skinny naturally but I have gone from 132 lbs to 148 lbs on the last year. I'm going to spend around 6 months in an isolated beach town with no gyms. I don't want to lose any gains. I guess I can still do pull ups, pushups and...

Datguyinred‎, 06-18-2018 11:26 AM
06-18-2018, 03:25 PM Go to last post
2 123

Question Is periodization important for hypertrophy?

So my goal is to get close to my genetic limit of muscles and get strong while staying natural. So far i have been mostly using linear progression doing 3x5 and 10% back off when stalling. What im wondering is if periodization is very important for hypertrophy (bodybuilders). Lets say i have an...

NorViking96‎, 06-13-2018 05:23 AM
06-18-2018, 02:06 PM Go to last post
22 856

Looking to gain some muscle definition at home, body weight or home gym device?

Hey guys, I have lost a lot of weight in the last year or so and I would like to gain some muscle definition (since my arms look like branches xD). I don't have money to go to the gym, so I am either opting for body weight exercises or use a multi station home gym device my brother has + some...

ForbiddenEcho‎, 06-18-2018 10:39 AM
06-18-2018, 01:14 PM Go to last post
2 148

Need Help with Cardio!

Hello everyone, I'm going to be taking a 1.5 mile PT test in a few months and need to run it below 12:38. I'm around 14mins right now. I've been trying to run 2-3 miles 2-3 times a week and interval training once a week. When I run around 5mph on my long runs my heartrate still hits 180 which...

MikeRod‎, 06-18-2018 12:43 PM
06-18-2018, 12:43 PM Go to last post
0 96

How do I increase my chin ups?

I have been stuck on 10 chin ups max for the past month. I have done A LOT to try and improve my max rep. Every other day I would do 8 sets of 6 reps, and the last 4 sets I would add 4 negative chin ups as well. So total 48 chin ups + 16 negatives. In addition to this, I would try the "grease...

Dxniel‎, 06-18-2018 08:35 AM
06-18-2018, 10:43 AM Go to last post
22 283

Fierce Five

Is it safe to say I'll add weight for every two sessions of the workouts? Two sessions for A, two for B then add 5lbs upper/10lbs lower I'm just wondering because the checklist says change every week and I'm not sure if I should do that after only just starting a new weight for one session in...

mejai95‎, 06-17-2018 09:54 PM
06-18-2018, 07:56 AM Go to last post
4 292

Looking for a 5 day intermediate hypertrophy Upper/Lower A/Push/Pull/Lower B split

Does anyone know of any 5 day intermediate hypertrophy (Upper/Lower A/Push/Pull/Lower B split) programs that they can recommend?

alexl11‎, 06-17-2018 03:57 PM
06-18-2018, 07:36 AM Go to last post
14 335

Rep Goal System Upper Lower

Hello everyone Excuse me english isnt my first language My goal is to build muscle and get stronger So far this has made me look and feel better I'm not as skinny I have now some muscle showing and has made my exercises go up to almost 2 times the strength on weight of my lifts For the...

JoeTheManlet‎, 06-16-2018 04:00 PM
06-18-2018, 06:25 AM Go to last post
20 418

Full body routine - please can I have opinions on my program - is it too much?

Hi all, I'm still relatively new to the gym. I'm 5'7, 122lb, wanting to gain some curves. A PT at my gym pulled together the following program for me. I literally feel like I am dying at the end of's tough! I know this is because I need to build my strength and fitness. But I...

chocheaven‎, 06-18-2018 02:35 AM
06-18-2018, 06:00 AM Go to last post
5 195

Is this a good workout schedule?

Monday- Cardio Day ( lots of sprinting, jump ropes, basketball, trampoline, and stuff like that) Tuesday- Bicep/Chest Day Wednesday- Legs/Shoulder Day Thursday- Tricep/Back Day Friday- Cardio Day Saturday- Bicep/Chest Day Sunday- Legs/Shoulder Day I am around 15% body fat and I wanna get...

awg10‎, 06-17-2018 09:10 PM
06-18-2018, 05:50 AM Go to last post
3 240

Need help with my workout split + question regarding recovery

Hi guys need some advice so i play soccer twice a week wednesday and sunday and go to the gym tuesday and friday i want to go to the gym more but not sure what the best way to go about this is my current routine is this Sunday - Soccer game Monday - Light cardio on an elliptical trainer...

PeterDInga‎, 06-15-2018 04:05 PM
06-18-2018, 12:53 AM Go to last post
5 225

High weight low rep and low weight high rep (both)

Can any one anwser if this is a good way to achieve maximum muscle hypertrophy as it is muscle confusion , time under tension and progressive overload thanks ! Currently doing 3 sets of high weigh low rep ( 3-5) and 2 sets immediately after (12-16) thanks !

codymacdougall‎, 06-17-2018 06:13 PM
06-18-2018, 12:35 AM Go to last post
2 115

Are these two changes I made to Coolcicada's PPL program BAD?

Here is Coolcicada's original thread: forum.bodybuilding com/showthread.php?t=149807833 (add a dot before the com; I'm not allowed to post links yet) I've gone through Coolcicada's thread and he said moving shrugs from push to pull is fine, and I did that. He then said that replacing barbell...

MIT2021‎, 06-17-2018 07:58 AM
06-17-2018, 09:41 PM Go to last post
19 448

What do powerlifters do when cutting?

Just curious about what intensity do powerlifters train at while on a cut? Do they generally do same excercises s/b/d or switch to more bodybuilding routine? Is it even possible to keep adding weight every week while on cut for an intermediate level lifter?

imnotflexin‎, 06-17-2018 11:04 AM
06-17-2018, 06:31 PM Go to last post
10 226

Sufficient barbell only routine ?

So all I have is a barbell set up. Looking to get thoughts on this as a program that should address compounds and some accessorie needs until I build the strength for pull-ups, and/or buy a band for pulls. Feel free to change the rep scheme. Goes as follows 5x5 - Squat 5x5 - Bench 5x5 -...

JakeanuReeves‎, 06-17-2018 04:20 PM
06-17-2018, 05:30 PM Go to last post
8 210

The “getting better at bench pressing with a messed up AC-joint” routine

Hi there, I am pretty bad at bench pressing and always was. I am lifting weights for about 10-11 years and powerlifting orientated like 8-9 years. I was always a fan of squats and deadlifting. Bench was always the “have to do” exercise. After all those years I want to strengthen my upper body....

BeardyBobby‎, 06-17-2018 02:31 PM
06-17-2018, 02:31 PM Go to last post
0 144

Help with Newbie Program for Guy in 40s

Hello, Apologies in advance, but I would like to see if I can get advice from some folks here on getting set up with a program. I am in my mid 40s and have no prior lifting experience. I also have disc issues in my neck, so am approaching this with caution. I really don't know how to do some...

Zarkus‎, 06-16-2018 07:38 PM
06-17-2018, 02:17 PM Go to last post
18 392

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