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Forum: Workout Programs

What workout is best for your goal?

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    4,119 62,555

Question How to do HIIT when bulking ?

Hey, i need advice. Im bulking, but im still doing cardio (steady state running, 30 minutes daily or every other day). I like it, but i want little change sometimes, so i was thinking about HIIT cardio (sprints). 30 min steady state is very good for me, because it wont hinger my gains, but i know...

Trineu‎, 02-27-2021 09:38 AM
02-28-2021, 04:51 PM Go to last post
5 709

what is the best training split for runners

Hello I'm 36 I'm a long distance runner what is the best training split program for this schedule: M= weight T= running (speed) W= weight TH= running (tempo) F= weight

hass71‎, 02-28-2021 10:00 AM
02-28-2021, 10:09 AM Go to last post
1 515

Looking to cut and lean out, 5 months goal

Morning all, just joined this forum, I'm currently 13 stone 9 pounds, that isn't all muscle, lot of body fat, I started working out again, lifting weights and some cardio three weeks ago, I am on a low calorie, high protein shake with creatine at moment. I am looking to get down to a low body fat...

Cammg95‎, 02-28-2021 05:04 AM
02-28-2021, 06:25 AM Go to last post
5 607

Nice systematic review on the various autoregulation methods for maximum strength It's a systematic review published last month without a meta-analysis. In the introduction they walk thorough the history of auto-regulation, then they go through 15 studies that utilize various methods and discuss pros/cons of them in the discussion. It's dry...

Heisman2‎, 02-27-2021 08:15 AM
02-28-2021, 02:33 AM Go to last post
15 938

A spilt program

Spilt program. Innterested in thougts about this spilt program. Day1: upper body A: Bench press 3x8 Barbell rows 3x8 Pull upps 3x4 Day 2: lower body A

superduper78‎, 02-27-2021 11:36 PM
02-27-2021, 11:36 PM Go to last post
0 435

Transitioning from Keto to gain muscle advice.

Hello everyone, Hoping I'm posting in the correct forum section and if someone can give me some advice. I have cut out all junk food since October 2020 and mostly been on a Keto diet. I was 265 lbs and now am 200lbs. I mostly walk every day and about a month ago I started to do 100 push ups (10...

ivand82‎, 02-26-2021 11:14 AM
02-26-2021, 02:34 PM Go to last post
2 655

The dynamic double progression method

Some of you probably already know about this so this is for those who don't or are looking for a solid progression method. This progression method is what I've instinctively been doing. I didn't know the name of it until now. Anyways, I think this is a better system because it meets your...

Animal2692‎, 02-24-2021 06:04 PM
2 Pages
1 2
02-26-2021, 12:19 PM Go to last post
37 2,369

Thumbs up 61 Now Natty & Jacked

This last monday I decided to close the old thread with a Bang and with some seriously sweet heavy personal best lifts . Today is a New start, A more focused and determined aging but classy gentleman..I hope you like the New direction New determination, a more focused direction with way more...

charlievanriper‎, 12-19-2019 07:41 PM
6 Pages
1 2 3 4 5 ... 6
02-26-2021, 05:23 AM Go to last post
171 49,814

Leg workout

can anybody suggest a good leg workout. right now i do... squats leg press leg extensions leg curls calves

SilentWarrior94‎, 02-27-2002 04:08 PM
02-26-2021, 04:07 AM Go to last post
14 2,167

No gains...

Hi guys, I’ve been training for a year now and saw some real gains in the first few months but they’ve stopped dead for around 2-3 months now. I have changed over to a lighter weight but longer TUT plan of 8-10 by 5, will this help me get out of the plateau? The 2-3 month period I was pushing...

ipoody‎, 02-26-2021 12:21 AM
02-26-2021, 03:18 AM Go to last post
6 773

Poll Poll: Favorite 4 Day Split


schoolstrength‎, 02-20-2021 10:44 PM
02-25-2021, 07:23 PM Go to last post
23 1,902

Keep on breaking PRs?

Hi guys I've kept on breaking rep PRs each and every workout for the last few months(5-10+ reps sets and even 15-20 reps sets) on big exercises which I perform in a way that redirects tension on the desired tissue (I.E. I don't bench press with the exact form that allows me to move the most weight...

Mattfers‎, 02-24-2021 11:10 AM
02-25-2021, 10:26 AM Go to last post
11 913

Add negative pull-ups for more reps ?

Hey, i want to ask something. Im trainig classic fullbody training with weights, but i have some bodyweight exercises like dips/pull-ups too. Im training mainly for hypertrophy, so im trying to have 8-12 reps, which i can easily adjust with weight, but not with bodyweight. Problem is that i can do...

wariorpolni‎, 02-20-2021 05:52 AM
02-25-2021, 10:23 AM Go to last post
7 1,413

Lose more weight or try and gain more muscle mass?

I am an 18 year old 5' 6" male. I've gotten my body composition scan 3 times just for some back story - 9/20/19 - 191.7 pounds - 68.3 Skeletal muscle mass (pounds) - 36.8% body fat - 6/22/20 - 164.3 pounds - 69.9 SKMM

ovat0‎, 02-24-2021 01:55 AM
02-25-2021, 10:22 AM Go to last post
12 1,083

Any benefit to working out over hours?

Not talking about being in the gym for hours on end but rather I have chip up and dips bars at home and using them throughout the day. So taking for instance a typical Sunday I get up early but my misses sleeps in and makes the most of being lazy so for the morning I will be playing PlayStation and...

STRYDG‎, 02-24-2021 04:00 PM
02-25-2021, 08:51 AM Go to last post
2 748

Home training program + food advice

Hello everyone, I am new here and I hope I will find somebody who can help me with my bodybuilding starting journey. First, I would like to apologize, because I know there are a lot of topics about what I am asking, but I'm thinking that everybody might need different exercises program + food...

alx119‎, 02-23-2021 10:41 AM
02-24-2021, 05:25 AM Go to last post
3 901

Do I have enough volume on Leg Day??

So my leg days is below. I am wondering what people think about the volume/number of movements. I train a GST based program with the first movement being a progression towards 1RM and the supplemental lifts on a rotation of 5x5/10x4/20x3 depending on the week. (I also have a fractured disc in my...

lessgravity‎, 02-23-2021 08:29 AM
02-23-2021, 08:54 PM Go to last post
10 1,033

I think I need to add volume ... pls help

Been following greyskull LP and keep missing reps after adding weight and getting to 135lbs x5 on bench and 115x5 on squats (deadlift is 215x5 and OHP is 95x5) 5ft 8inches and 168lbs - 20% bodyfat skinnyfat or maybe just fat? Lol. I’ve tried to progress with 250cal surplus, at maintenance and also...

TryingBB‎, 02-22-2021 06:27 PM
2 Pages
1 2
02-23-2021, 06:25 PM Go to last post
57 2,350

Question What do you think of my 5 day split?

Hello, so my gym is only open Monday - Friday. I’ve done ppl and other splits but it seems my body is responding well to training one muscle group per day. What do you guys think of my exercise selection, sets and reps, as well as goals for my age/weight. I am: 176cm, 68kg, 20 years old. This is...

LucaShredArnold‎, 02-23-2021 06:03 PM
02-23-2021, 06:03 PM Go to last post
0 737

Do i work biceps with neutral/pronated grip ?

Hello, i want to ask something. I train classic Push/Pull/Legs routine. At my pull day, i train compound movements and only at the end of my workout i do 3 sets of biceps curls as only isolated exercise. I do just 3 sets, because i was thinking that biceps is working at every pull movement, but now...

Trineu‎, 02-23-2021 12:23 PM
02-23-2021, 01:28 PM Go to last post
2 670

Joining a gym this Friday, my new routine

I've gone rogue from weighted calisthenics. I got sick of weighted pistols squats being such a pain in the ass to do, I was like I need a barbell. I'm going to still keep the volume and split the same. 3 sets per exercise, 5-8 reps each, 0-1 RIR Monday: Upper A Close grip bench Weighted...

Animal2692‎, 02-11-2021 05:58 AM
3 Pages
1 2 3
02-23-2021, 01:06 PM Go to last post
68 5,875

What is the best program to shed fat but keep muscle growth?

Is there any links here for direction?

Jorg1995‎, 02-23-2021 04:40 AM
02-23-2021, 11:31 AM Go to last post
4 860

New Candito video touching on a lot of the things typically discussed here.

tMoQiYW5dFc The video basically advocates staying far away from failure for the majority of one's lifting. The video is designed more for strength but the first thread in the comments also addresses hypertrophy considerations.

Heisman2‎, 02-22-2021 04:33 AM
02-23-2021, 07:59 AM Go to last post
8 1,056

Blind beginner Workout Question

Good day/night to this sub, looking for advice. I'm 21, 5'5 with an average body. Currently lifting 5kg dumbbell per arm. Question is, is it necessary to feel pain in each exercise form? I'm only doing 1 set per form and then proceed to the next. I'm Doing this every morning before work and at...

anunimuusmagi‎, 02-23-2021 05:46 AM
02-23-2021, 06:22 AM Go to last post
1 639

Program RPE question + Awesome Ab training idea

Doing GZCL programming again. Wondering what the RPE should be for T1 exercises. I don't use RPE usually, but it's the simplest way to ask the question and I wonder if I go to heavy. I know you're supposed to find your 2 rep max and use a percentage of that but was wondering from an RPE...

North5evil‎, 02-20-2021 10:18 PM
02-23-2021, 12:24 AM Go to last post
6 977

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