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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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Medium volume/weight days instead of heavy/light or high/low volume days?

So let’s say you’re an intermediate doing full body 3x a week. I’ve noticed a lot of people say to have a light day or a low volume day of some sort. However, I was wondering if you can just do a set amount of volume or weight for all three days. In other words, instead of doing heavy light heavy,...

Animal2692‎, 10-13-2018 07:00 PM
10-14-2018, 05:29 PM Go to last post
3 222

Need serious critque to workout plan

Need serious critque or recommendations on my workout. Is this too much per day for my exercises? Am I not doing the right exercises to see gains? Should I be doing heavy lifts all week compared to 3x10s? I have been lean and decently strong my whole life and have been letting myself go. I’m...

gerndtler‎, 10-13-2018 11:02 AM
10-14-2018, 04:13 PM Go to last post
8 365

Not sure what to do now, Keep cutting or bulk slow/fast, Maint? idk

So at the beginning of the year i was 250 Lb's and felt like **** and needed a change, Ive been on a cut of 1700cal with a full body workout 2 times a week. At this point im 31 5'9 and 160 Lb's and look like this htt ps://imgur. com/a/3ztsDQq So i wanted to get that **** around my belly...

TooEarly‎, 10-14-2018 04:01 PM
10-14-2018, 04:01 PM Go to last post
0 75

heellppp!!! SORE calf muscles.....

Alright.. I just got back into the gym a few weeks ago, and everything was going fine until leg day.. on monday, i did squats, dead lifts, and half raises (with a machine) .. for the calf raises, i really went all out, and i'm pretty sure i did too much.. the day after, my calves were a...

EyeDollarTree‎, 10-13-2006 06:46 AM
10-14-2018, 02:50 PM Go to last post
9 82,766

How do yoh make a intermediate strength program

I’m still a novice running a novice program. How do I make a strength/powerlifting program Is this a good template how do I use it Is there a texas method modification for 2 days a week Please answer(answers only i’m...

TLWeight‎, 10-14-2018 12:45 PM
10-14-2018, 02:03 PM Go to last post
11 239

Critique my program [Beginner]

Hello I've been hitting the gym for about 4 months now and was doing a bro split for the first 2 months. I've done a bit more research and have now settled into an upper/lower 4 day routine. I'm currently at 5'6 61kg/136lbs My routine is: --Upper-- Benchpress 3 x 6/2' Incline DB Press 3...

CaramelFella‎, 10-12-2018 04:19 PM
10-14-2018, 10:47 AM Go to last post
16 522

Beginner - abdominal strength vs back strength.

Hello, I believe that I have anterior pelvic tilt. I also notice that my back muscles, right along my spine, tend to spasm painfully from time to time. I think some of this might be due to an imbalance between abdominal muscle strength and back muscle strength. I inderstand there are a lot...

marcusrex1234‎, 10-14-2018 10:21 AM
10-14-2018, 10:21 AM Go to last post
0 112

Bench Press every day

I have a friend who does a lot of research and suggested doing bench press 3 times a day, every day. He said that as long as you re not working to failure, you re body won't burn out. It is supposed to trigger your central nervous system and accustom your body to benching so that it becomes...

gobills21‎, 08-17-2011 11:32 AM
10-14-2018, 07:36 AM Go to last post
22 75,116

Opinion/Advice on my workout plan and how it could be improved

Looking to maintain and build all round fitness (and hopefully a bit of size). Every session I run 2k to the gym and 2k back so total of 15-20km in a week. Monday: Deadlifts 4x5 Dumbell Press 4x6 Leg press 4x6 Standing Dumbell Press 4x8 Pullups 4xfailure (usually 6-8) Calf raises...

mrgerry1234‎, 10-14-2018 04:39 AM
10-14-2018, 04:39 AM Go to last post
0 133

Can someone direct me to workout programmes?

Hi, new to this site and just having a look around- where is there workout programmes I can use ? And how much is everyone paying ? I’m not new to the gym or to nutrition, but want a workout programme to work from to prevent me from wandering around the gym not knowing 100% what I’m going in to do!

RochDarl‎, 10-14-2018 02:54 AM
10-14-2018, 03:24 AM Go to last post
3 168

Work out days

Ive finished reading the full novice fierce 5 workout program and Im looking forward to start the program but i have one question. Can i do 4 workout gym like monday:A wed:B friday:A sunday :B instead of 3 working out days like mentionned in the program Will i get more result if i do it 4 time ?

jaideep02‎, 10-13-2018 08:03 PM
10-14-2018, 02:11 AM Go to last post
3 163

Help with program

So I'm not sure where to begin with this. Im not a beginner lifter, I know how to lift with good form. I'm still in high school and am a senior. I also have been wrestling for 6 years and at weight class 138. I started lifting around 8th grade, and throughout my years of high school I've of course...

vatodamo‎, 10-14-2018 12:34 AM
10-14-2018, 12:48 AM Go to last post
1 107

Fierce 5 (Upper/Lower_Progression)

Hey. Am I understanding the progression correctly, the program says to add 5lb~2.5kg to upper body and 10lb~5kg to lower body lifts. It seems like unsustainable progression rate. Cheers. The weights below are in kg Bench, Squat, BB_Row, Lat_Pull, RDL, OHP, Leg_Press Reps ...

Ultradian‎, 10-13-2018 11:56 AM
10-13-2018, 12:53 PM Go to last post
3 167

Advice on Workout Program

Hi guys, I have a client that had a car accident last year and she injured her back and knee. Can you give me some advice about a workout program 2 days per week for a period of 3 months or more? Thanks in advance:)

ekadoury‎, 10-13-2018 03:35 AM
10-13-2018, 11:46 AM Go to last post
8 267

Exclamation Workout schedule advice

Hi all, I was thinking about changing my routine from three to four days a week, but I do not know where to start. Never do a 4 days split routine. I'm 5'7'' 132lbs and those are my lift 1RM Squat 238lbs 1RM Bench 176lbs 1RM Deadlift 288lbs

Niahz‎, 10-13-2018 01:18 AM
10-13-2018, 11:45 AM Go to last post
8 335

Is this enough recovery for a 5 days U/L/P/P/L split?

I'm posting this for my best friend because he doesn't speak english. He's doing an Upper/Lower/Push/Pull/Legs program. He's advanced, more than 3 years of lifting. The problem is that he can not be in the gym on weekends because he's out of town from Friday night to Sunday, so he's doing...

alexanderjzz‎, 10-13-2018 07:30 AM
10-13-2018, 11:20 AM Go to last post
3 200

Looking for something different

I've been lifting off and on for years now and recently gotten back into it. At 38 years old, starting a new career, raising teenagers, and just life in general I lost sight of my health and fitness and have been working to get it all back on track. Recently I was up to 200lbs and around 24% bf...

Determ1ned‎, 10-01-2018 09:55 AM
3 Pages
1 2 3
10-13-2018, 10:42 AM Go to last post
65 1,734

Need some friendly advise.

Hi all, I work 12 hours a day, 4 on, then 4 off, rotating from days to nights. I start a 6 and finish at 6. I am 6ft and weigh 11.9 st. 30 years old I find it easier to a workout before a 12 hour work shift then I do after a 12 hour work shift so my weeks tend to go like this: Im on my...

Seanzilla1988‎, 10-13-2018 07:04 AM
10-13-2018, 09:22 AM Go to last post
3 163

Feeling battered after only 2-3 exercises

Hi all I've been back on the Viking Bare Bones program (the 5 day split) for a few weeks now. I push myself really hard since starting this program as I realized before I was just going half-assed. But after 2-3 exercises I feel battered and walk around the gym like a 90 year old. I still...

RestUnknown‎, 09-28-2018 03:38 AM
10-13-2018, 08:57 AM Go to last post
16 864

2 workouts a week question

I can workout twice a week. My workouts are as follows: Monday: Squats (8-12 reps) Barbell Bench Press (8-12 reps) Deadlift (8-12 reps) Wide grip Lat Pulldown (8-12 reps) Military Press (12-15 reps) Bis/Tris super set (8-12 reps)

Billy42‎, 10-11-2018 08:12 AM
10-13-2018, 07:31 AM Go to last post
8 370

Unhappy How do i workout Abs without losing muscle gains??

Hello everybody,im 16 years old,i was hardgainer(well im still kinda of one lol)i entered the gym about 8 months ago and im still little skinny,i've built a lot of muscle and size,i finally see gains in my arms,chest back,legs,i am finally getting the body i want but i have not still reached my...

TristanMora‎, 10-11-2018 11:08 PM
10-13-2018, 03:34 AM Go to last post
3 310

Quitting the gym for bodyweight will I lose muscle?

So basically I have anxiety, (not like how most people say they have anxiety but actual legit servere social anxiety) and I absolutely hate going to the gym not because im lazy but because I still am skinny, weak lifts and feel people judging me. I have gotten stronger but I am still very weak...

draoi‎, 10-12-2018 05:24 PM
10-13-2018, 02:05 AM Go to last post
5 294

No (enough) progression...

Hello guys, i'm a bit desperate. I've been into lifting for 2 years, one completely wasted on a bro split with random exercises and not eating enough or decently, one on Fierce 5 in which I've bulked and then cut. I stopped progressing on fierce 5 after 6 months plus or less but I've pushed on...

Polst89‎, 10-08-2018 12:28 PM
10-13-2018, 12:32 AM Go to last post
10 459

Lost the fat but wanting to build muscle

Hi guys, first post I’m 22 years old and 5ft 11 and weigh 192lbs. I’ve lost 25lbs from mainly cardio, never really lifting weights would ideally like to get to 175lbs should I stick with cardio or start hitting the weights?

declansmith67‎, 10-12-2018 06:33 AM
10-13-2018, 12:00 AM Go to last post
5 394

Adding rear delts to SL 5x5

Should I add rear delt flyes to SL 5x5?

EThreeCN‎, 10-12-2018 12:01 PM
10-12-2018, 10:06 PM Go to last post
4 213

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