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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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The GhostRider PPL/S

A few month back I was asked to write a basic training program for a friend of mine who was just getting into the gym. He's seen good results and since then 4-5 people have picked up the program and are very happy with it. Ideally you should be adding weight each time you lift. With the main...

akghostrider‎, 11-14-2019 07:05 PM
11-14-2019, 07:05 PM Go to last post
0 466

Lifting for 2 years now

I started out with fierce 5 and after I couldn’t progress ever week I switched over to 5/3/1 and began playing around with different templates like bbb fsl etc I’ve been Doing that for this past year and made some nice gainz. I injured my shoulder about 5 months ago so heavy pressing is out of the...

bojanglez34‎, 11-14-2019 03:14 PM
11-14-2019, 04:34 PM Go to last post
1 482

Noob question on PPL

Hey guys I'm a relative noob been working out for 2 months doing splits of shoulder/bi/tri, chest/back, and legs each once per week. Have had good beginner results but looking to get more mass. Considering PPL and started last week 4 days/week. My question is with Push --chest/shoulders/tri I feel...

njneh‎, 11-14-2019 03:35 PM
11-14-2019, 04:33 PM Go to last post
6 527

Unhappy overweight

I'm overweight and need support to keep working out

MadmickeyMc‎, 11-14-2019 09:56 AM
11-14-2019, 03:08 PM Go to last post
1 493

Stalling on greyskull LP while cutting, what to do?

I am slowly losing weight the past 20 months about 1.5kg/month (3.3 pounds) with a small break maintenance period of 4 months in between. So far i am down 24kg (53pounds). I also started running this variation of greyskull LP for the past 3 months: can't post a link so add this after...

milonas‎, 11-13-2019 07:41 AM
11-14-2019, 11:44 AM Go to last post
6 719

Fierce 5 and deadlift sets?

I'm going to start doing fierce 5 tomorrow, and hopefully cure my ****arounditis. I love deadlifting and want to do the switch from front squat/rdl to deadlift/leg curl. The question I have is about deadlift volume. Isn't 3 sets of 5 a lot of deadlift volume? Since the phark's GS and...

ThatFinnishGuy‎, 11-14-2019 09:27 AM
11-14-2019, 11:35 AM Go to last post
3 477

Talking What's your workout Schedule??

Mine was Mon: chest/tri Tues: rest - cardio/abs Wed: back/bi Thu: rest - cardio/abs Fri: legs/shoulders I am trying to switch it to

aik‎, 01-12-2009 09:27 PM
11-14-2019, 10:26 AM Go to last post
19 11,825

Unhappy Need advice

I’ve been training natural for 7 years and I am currently 20 years old at the moment and I’ve hit a plateau in my growth, I’ve changed my routine up from focusing on strength to higher reps and more squeeze back and forth so many times and nothing seems to make a difference. Looking for advice on a...

jeckstew‎, 11-14-2019 06:39 AM
11-14-2019, 08:16 AM Go to last post
5 406

Online Fitness programmers

Anyone able to tell me if there is anywhere online there get a workout programme dedicated specifically to my goals and my body size etc? Not for free obviously like pay for one..?

Dermo98‎, 11-14-2019 05:51 AM
11-14-2019, 06:11 AM Go to last post
1 344

I need advice for a workout

Hi everyone i'm new here. I'm a 21 years old guy who has been training for a while but I actually want to start be serious. At the moment i weight around 163-165 lbs (74-75 kg) and I'm 6 ft tall (184 cm). I started recently to eat more and I'm about 3400-3500 kcal a day, but i need a workout...

MrMonkey98‎, 11-14-2019 05:54 AM
11-14-2019, 05:54 AM Go to last post
0 48

Fierce 5 results thus far

When I started this program 9 months ago, I was untrained and felt like Forrest Gump: I am not a strong man Jenny.. Felt pretty good today. Never thought I would squat over 300 lbs given where I started, but here I am and not slowing down. Started end of February. Numbers in lbs in nine...

Hutrapper‎, 11-13-2019 07:39 AM
11-14-2019, 04:18 AM Go to last post
24 964

Good way to build endurance?

I've been doing push pull legs for a while now, but i want to bring my endurance/cardio up. I've thought about going on a run with intervals (2 minute run - 30 second walk) and doing that twice a week, at least. Is that a good idea to bring up my endurance, or should I run more frequently?...

Milkboi‎, 11-11-2019 07:35 PM
11-13-2019, 04:46 PM Go to last post
8 830

What bodyfat percentage can you cut to naturally?

By reducing calories and doing a bit of cardio and maintenance lifting, eating enough protein, what bodyfat percentage can you cut to? What happens at/past that point? I've been doing a lot of cardio, intermittant fasting as an adherence regime, and drastically cut down on my Calories (for...

peterm28‎, 11-12-2019 08:19 PM
11-13-2019, 03:18 PM Go to last post
7 743

Advice for intermediate to build more muscular body

Hey i wonder with which exercises i should start according to my body type and the level of advancement that i have made (i will post link to images below) I used to workout at gym for more than 2 years with breaks then i stopped and started climbing on boulders. Now i want to go back but I...

OmgLOok‎, 11-11-2019 11:51 AM
11-13-2019, 03:15 PM Go to last post
10 1,176

Diet program

I am following AllPro on and off, this time will stick to it hopefully. I'm on a cut with ~1500-1700 cals/day. General trainer at my gym suggested me to just eat fruits and couple of protein shakes a day for two days and watch my weight go down ridiculously fast. Should I give it a shot? This...

VigneshSP‎, 11-13-2019 10:18 AM
11-13-2019, 02:31 PM Go to last post
10 548

Leaning a bulky body

Guys So I was a runner who started bodybuilding and CrossFit. My body had become lean and athletic. After that I did only bodybuilding and my body now has become bulky. How do I make it lean again? Can only cardio help me become lean and muscular? I won't mind if I have some muscle loss in...

Abby2hathway‎, 11-13-2019 02:06 PM
11-13-2019, 02:09 PM Go to last post
1 349

back pain

do you guys get back pain after leg workout

subash46678‎, 11-13-2019 10:40 AM
11-13-2019, 01:37 PM Go to last post
3 359

Issues With Recovery - Strong Progression but Tired (training for 3 years)

So the issue seems to be I am recovering in some ways but not others - namely, I am gaining strength (progressing in my lifts week-to-week and month-to-month etc. and am gaining muscle), but I also find myself exhausted (not just sore, but really just drained and tired for a lot of the day) on a...

LI393939‎, 11-13-2019 07:58 AM
11-13-2019, 12:37 PM Go to last post
4 402

Can I combine Greg Nuckols individual bench, squat, DL programs?

Greg Nuckols has a spreadsheet of 28 programs that are for either bench, squat, or DL only. I’m curious if I can combine one of each to create a full program? I’m thinking of using this PPL split: Monday: bench Tuesday: deadlift Wednesday: squat, bench Thursday: rest Friday: bench Saturday:...

jacoberger‎, 11-12-2019 06:23 PM
11-13-2019, 10:04 AM Go to last post
7 519

Weight increasing, measurements lacking

5’7”, 183lbs, 16%bf, 36yo male. I’m fairly new to lifting, I’ve always been more of a cardio person. The last six weeks I’ve been consistently hitting the gym and from everything I’ve researched, I’m eating correct. I’ve been following Nick Bare’s “The Bulk” program and I’m currently on week 5...

Goals101‎, 11-12-2019 11:41 PM
11-13-2019, 09:45 AM Go to last post
7 492

Working shifts and Training what routine?

I have recently changed shift patterns at work which has messed my routine up. The new shifts are 12 hours long nights and days 6 to 6. After the round trip it takes away my time where I usually trained. So the new pattern I am facing is literally 3 days in a row each week where I am off work and...

Beavertown‎, 11-10-2019 04:20 PM
11-13-2019, 09:21 AM Go to last post
5 845

Question I'm thinking to go running right after I wake up. Is it Bad Or Good?

As the title says I'm thinking to go running right after I wake up in the morning. Will it be a problem that I wont have breakfast before running? I think that it will be worse if I eat breakfast and then run full stomach. Should I do something small just before I go run? I don't have enough time...

Laz28‎, 11-12-2019 09:50 AM
11-13-2019, 04:46 AM Go to last post
8 569

Rest week

Hey all Just wanted to know, I've taken a rest week and my body aches more than it did when I was training, what does this mean??? Does it mean I haven't been giving my body sufficient rest before? Thanks

YoyoZnz‎, 11-06-2019 10:52 PM
11-13-2019, 12:37 AM Go to last post
4 873

A Simple Bodyweight Only Bodybuilding Program?

What's the best program to follow at home for someone with no access to weights? Just a pullup bar? Looking to train 3x a week? Obviously bodyweight exercises but how much volume? Sets? Reps? Progression? Rests? Thanks.

Stenning‎, 11-09-2019 04:37 AM
11-12-2019, 08:21 PM Go to last post
6 1,242

Am I training legs enough?

Currently I am doing a two a day workout by T-Nation. Mon - legs Tue - Chest n Tris Wed - Rest Thurs - back n biceps Friday - shoulders n abs Sat - rest Sun - rest

Aaron1919‎, 11-12-2019 06:31 AM
11-12-2019, 06:11 PM Go to last post
10 703

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