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Forum: Workout Programs

What workout is best for your goal?

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Cool Let’s Pull 50K Deadlifts in 2018

All Conventional/Semi-Sumo/Sumo Deadlift repetitions: Count all reps including warmups. “The meet don't start until the bar hits the floor” Don Blue

Nebamartinez‎, 01-06-2018 11:50 AM
9 Pages
1 2 3 4 5 ... 9
08-12-2018, 02:07 PM Go to last post
240 21,628

First time poster, wide hips/narrow waist, advice to become more proportional (Pics)

Hey guys, first time poster here. I've been lifting for about 5 weeks now, and my initial motivation came from wanting to improve my waist/hip ratio. My legs are also huge, so I've been avoiding them all together except for cardio, and focusing on increasing my upper body size. My first...

imnotchad‎, 08-12-2018 12:26 PM
08-12-2018, 01:59 PM Go to last post
10 233

Critique My Beginner / Intermediate Full Body Routine

As the title suggests I want you to critique my workout plan and tell me how I could best change / alter it for my needs. I have been working out for a while now and want to gain some more strength / mass during a long-ish lean bulk. DAY 1 - Full Body Back Squats 5 sets x 5 reps Bent Over...

thatrowerguy‎, 08-12-2018 11:40 AM
08-12-2018, 01:19 PM Go to last post
4 156

Workout routine for (again) beginner

Hello everyone! I've be working out regularly for the past few years, but each year I had these 3-4 months pause. Last pause was critical, as I haven't touched the iron in a good 6 months (tried different sport, got messed up, gave up). I'm starting again tomorrow and you could say I'm a...

Naludar‎, 08-12-2018 08:00 AM
08-12-2018, 12:52 PM Go to last post
1 161

Fitness for the Military - Slow Progress

Hey everyone, I am training in hopes of joining the military reserves (in Canada) this Fall. It has been something I have wanted to do for a while, and since I am moving to the city for Aircraft Maintenance college soon I finally have the chance. I need to do a fitness test that includes......

Parable‎, 07-19-2018 06:24 PM
08-12-2018, 10:51 AM Go to last post
6 344
08-12-2018, 10:02 AM Go to last post
4 153

18YO Would like your opinion on my own workout

Would like to run this by you guys as I haven't been training a for a year yet but am a quick learner and very interested by training and nutrition. Idea behind this is to prioritize the "aesthetic muscles" which conveniently happen to be my weakest. I like to run this three days a week (keeps my...

WizzyL‎, 08-10-2018 06:18 PM
08-12-2018, 09:59 AM Go to last post
6 231

Question How fast should your lifts improve as beginner? + bb row question

I've been lifting seriously for 3 weeks, nearly a month now. So far my lifts went from: Bench press: 45kg to 65kg ( 20kg, 45lb increase ) Overhead press: 40kg to 50kg ( 10kg, 25lb increase ) Barbell row: 55kg to 70kg ( 15kg, 33lb increase ) Squat: I have poor mobility and thus as of right...

Andre3000FA‎, 08-11-2018 07:45 PM
08-12-2018, 08:06 AM Go to last post
5 207

Question Types of periodization?

What types of periodization would you guys think is better for hypetrophy between a periodization type that has you dropping volume and increasing intensity vs an periodization type that has you increasing volume then intensity? Like linear periodization vs double progression. Also what type...

MuayB96‎, 07-28-2018 05:36 PM
08-12-2018, 07:27 AM Go to last post
12 375

Starter program: 2x pull ups-, 2x diamond push up-based training / week

After a mad period of active Crohn's disease, I lost a ton of mass (185 14% bf -> 155 lbs) and strength, and basically have to start as a beginner again. I didn't come up with it, if you google it, you'll find the guy and his site. I think I'm going to try this out for a couple of months. ...

japzz‎, 08-12-2018 06:35 AM
08-12-2018, 06:35 AM Go to last post
0 196

Need Opinion on this Workout Program

I'm bulking up/bodybuilding. Here's my workout program: Day 1: Chest - Biceps - Abs Day 2: Legs - Triceps - Abs Day 3: Back - Shoulders - Abs

magicbunny87‎, 08-11-2018 04:59 AM
08-12-2018, 04:59 AM Go to last post
7 221

Post No strength gains

I have been working out pretty hard for the last two months. Getting okay results but i feel my strength hasn't really been improved. All my main lift PRs are still the same and people always talk about noobie strength gains but i have got none. I eat very healthy and clean and recently bought...

Raymond63‎, 08-11-2018 02:50 AM
2 Pages
1 2
08-12-2018, 03:53 AM Go to last post
37 615

Question New Member - Suggestions for Legs

Hello All, I just joined and am not in any way an experienced bodybuilder per se. I am however experiened in fitness and exercise, supplements, etc. I'm 52 and need some suggestions on how I can get the best results for my legs. I'm currently 6'3, 220, mostly lean. My legs have always...

667083‎, 08-11-2018 05:01 PM
08-12-2018, 12:10 AM Go to last post
1 195

Talking Um should i still bulk [urgent question]

15 yrs old. For the past 2 school years freshman and sophomore year. I was on a made up push pull leg routine. I put on some strength and muscle but honestly my made up routine was garbage. So i have decided to start fierce 5 starting junior year I don’t mind bulking cause I kinda did sophomore...

TLWeight‎, 08-11-2018 09:00 AM
08-11-2018, 11:50 PM Go to last post
2 209

Been training for two months, SL 5x5 or PHUL?

I'm new to the gym scene and have been doing a basic 4-day split (chest/triceps, back/biceps, shoulders, legs) with abs thrown in almost everyday for about 2 months now. I've gained 9-9.5 pounds, which is pretty good progress as far as I know, although a lot of that can be attributed to "noob...

Atlas70‎, 08-11-2018 10:26 PM
08-11-2018, 11:43 PM Go to last post
1 122

Should I Bulk or Cut?

Hey there, I am new to this, looking for some help... I am 17 years old, 5 7” at 150 lbs. Just this past November in 2017 I was at 168 lbs but lost 18 pounds in 3 months and have remained 150 lbs since. To do so I ate in a big caloric defecit and did LOT’S of cardio. Upon research that may...

Eman4010‎, 08-11-2018 07:38 PM
08-11-2018, 10:08 PM Go to last post
1 142

Questions about starting strength program

Hey everyone. I have some questions about the starting strength program. A little background about myself. I’m 32, been lifting for about 2 years. I recently had surgery on my wrist and had some time off so I wanted to do something to get back into lifting and build some strength. I have been...

Alan21‎, 08-11-2018 09:10 AM
08-11-2018, 09:41 PM Go to last post
2 145

Unhappy I am lost and I need an advice

Hi guys , I have been going to the gym since 2013 , yup 5 years I have been bulking and cutting but didn't have any success With every bulk I ended up putting too much fat without doing much progress , And with every cut I ended up losing too much muscle I will admit that i am not...

ashhabah89‎, 08-09-2018 04:57 AM
08-11-2018, 09:04 PM Go to last post
10 460

Is PHAT training program good for when bulking?

I am going on a bulk pretty soon, was just wondering for the workout routine is the PHAT program good.

dylanthomson66‎, 08-11-2018 08:54 PM
08-11-2018, 08:54 PM Go to last post
0 269

Rate my current strength program

Monday Chest and Tri Flat dumbbell press 4 sets of 10 Light weight, increasing every set 10-20lbs 20-30lbs 30-40lbs (2 sets)

Raymond63‎, 08-11-2018 05:03 AM
08-11-2018, 07:25 PM Go to last post
9 200

Planning a Year

Hi guys, I've been training for about 6 years, now and I'd like to plan my entire training year in a more "structured" manner with periodized cycles. I'd like to structure the workouts throughout an entire year with useful periodization cycles. Do you guys have a plan for me I could follow....

BodyChanger80‎, 08-11-2018 04:56 AM
08-11-2018, 04:13 PM Go to last post
4 162

Smile Can someone make me a bodyweight only workout?

I don't have a pull up bar, and I can't go to the gym atm. Can anyone recommend exercises or write up their workouts? I've got like a little bit of experience with calensthetics but that's mainly on the bar, i can do pistol squats if that helps though.

ADunn0MOTW‎, 08-10-2018 12:48 AM
08-11-2018, 03:53 PM Go to last post
4 221

Sticking to lower reps on cable exercises for strength?

I take it that lower reps are normally used to build strength for the main lifts. Could the same be applied for exercises such as lat pulldowns and seated cable rows? I normally work in an 8-12 rep range though I don't progress consistently. Would lowering the rep range (around 5) be effective?

WapanCakes‎, 08-11-2018 10:04 AM
08-11-2018, 03:24 PM Go to last post
1 129

Replacing bicep curls with pullups in All Pros routine

Can I replace bicep curls with pullups in All Pros routine? Rep progression will stay the same. Thanks

ManOfGod1994‎, 08-09-2018 11:02 AM
08-11-2018, 03:04 PM Go to last post
7 311

Worries during Starting Strength

I’m about 4 weeks into Starting Strength and this week the weights have got to the point where they’re around my PB’s from before I started the program. That is: Squat: 60 kg (ish) Bench: 65 kg Deadlift: 100 kg (ish) (all for 5 reps) My concern is that I found the workouts pretty...

csh7‎, 08-10-2018 10:54 AM
08-11-2018, 01:50 PM Go to last post
22 475

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