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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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Lightbulb Quads- VM & VL. Ham or quad dominant

How can I tell whether I'm quad or ham dominant? I personally feel as I'm hamstring dominant and my hamstrings seem to carry more mass than my quads but idk you tell me in the pictures below. Also are the Vastus Medialis and Vastus Lateralis muscles harder to build in your opinion compared to...

Daliceo‎, 01-17-2020 02:51 PM
01-18-2020, 11:55 AM Go to last post
1 436

Fierce 5 Question

Hi, I have a question. So on Monday I was benching 72.5 kg 3x5 and I successfully got all the reps on all sets. But today (Friday) when I had to bench 72.5 kg again I wasn’t able to get the last rep on the 3’rd set. The thing is that fierce 5 says that if you fail twice that you should deload by...

Lorianaim‎, 01-17-2020 06:40 PM
01-18-2020, 08:42 AM Go to last post
1 488

Post PPL/PPL/R repeat routine

Hey, ive been seriously working out for the past 3-4 months. Im 1,79, weigh 70 kg's and 16 years of age. this is my current routine First cycle: 12-15 reps Second Cycle: 8 Third cycle: 4 SQUEEZE DURING EXERCISES Pull (Back/Biceps): Barbell Rows/deadlifts: 5x5

Tern2004‎, 01-16-2020 06:35 AM
01-18-2020, 06:04 AM Go to last post
11 757

Full body routine question

Just a quick question regarding exercises within a full body routine. I used to hit the gym a lot a number of years ago. I am just getting back into the gym after a few years of various medical issues. My questions is whether or not I should change up exercises each day for my full body...

corey019‎, 01-17-2020 09:04 PM
01-18-2020, 03:57 AM Go to last post
4 466

Will 100+ push-ups after a heavy bench press session negatively affect my progress?

I've been training for a little over 3 months now and have progressed to doing 145 lbs for 3 reps for 6 sets on the incline then 145 lbs for 3 reps for 6 sets on the flat at 138 lbs body weight, age 17. Been training Legs/Shoulders, Biceps/Back, and Chest/Triceps two times a week consistently for...

SNOWDOG947‎, 01-17-2020 08:30 PM
01-17-2020, 11:24 PM Go to last post
4 488

Would running this split be a waste of time?

Workout 1 Bench Press 5x5 Weighted Dips 3x8 Curls 3x10 Weighted chinups 5x5 Overhead press 3x5 Workout 2 Deadlift 3x5 Bodyweight Pullups 3x10

Isaiah2‎, 01-17-2020 08:36 AM
01-17-2020, 08:11 PM Go to last post
4 595

Am I doing bulking-cutting wrong?

I have been reading that you can gain muscle while cutting. I have been doing a push, pull, legs split for about a month and I am losing fat reasonably quickly but it doesn't seem like I'm developing muscle at all. I'm 5'9 and 73kg and workout 6 times a weak. I eat about 1500 clean Cal's a day...

Donnerss‎, 01-17-2020 04:42 PM
01-17-2020, 04:59 PM Go to last post
1 429

Question 30lb dumbbells

So its been a year since ive trained and i just got a pair of 30lb dumbbells, does anybody know any really good workouts that can help transform me in 100 day challenge and can i build muscle with just 30lbs?

saiyanFIT‎, 01-17-2020 07:34 AM
01-17-2020, 04:56 PM Go to last post
5 521

Thoughts on this 3x Total Body

I've been doing something similar to this for awhile now. My focus has mostly been on fitness/cutting and it's been good for me, however sometimes I feel like I'm leaving something on the table in terms of strength and developing my physique. I've done a 4 day split before in the past but I...

CCG821215‎, 01-16-2020 11:31 AM
01-17-2020, 03:09 PM Go to last post
6 610

What is the best plyo program in order to jump higher?

Hey everyone I am about to start a plyometrics program in order to add as many inches possible to my vertical jump. I am training specifically for basketball and yes as cliche as this sounds I am trying to learn how to dunk. I've played basketball mostly casually for my entire life (never played...

AlecGaro‎, 09-06-2016 09:52 PM
01-17-2020, 02:05 PM Go to last post
11 2,347

Is my workout good

My workout is like this Monday-push 1 Tuesday-pull 1 Wednesday-legs Thursday-push 2 Friday-pull 2 Push 1: Incline BB-4 sets Flat DB-3 sets Overhead DB press-4 sets

n8x2c8qgqgn‎, 01-14-2020 04:03 AM
2 Pages
1 2
01-17-2020, 12:55 PM Go to last post
33 1,754

High weight low rep v Low weight high rep

Completed strong lifts program twice. Not progressing further Will shifting to high reps on lower weights help. What are the advantages. Aim is to lose weight.

training12‎, 01-12-2020 09:08 AM
01-17-2020, 12:01 PM Go to last post
14 1,217

On progressive overload

QcZ4kvaeN0A Go to 1:13:13 Useful discussion about progressive overload, what it actually means and Greg's framework for thinking about the training stimulus.

SuffolkPunch‎, 01-16-2020 07:34 AM
01-17-2020, 09:31 AM Go to last post
10 742

Question Should I switch program?

So I'm trying to lose weight and running AllPro. I started at 93kgs and now at ~89. I like all pro routine, but I'm going nowhere in the weights. My current lifts are - Squats - 40kg Bench - 30kg plates + Olympic bar

VigneshSP‎, 01-16-2020 12:01 PM
01-17-2020, 05:55 AM Go to last post
3 480

Super Noob seeking new work out suggestions

Just some background:- Age 20-30 circuit training and Football (UK style :-) ) - no weight training Age 31-40 running incl. marathon & half mara's, around 80-110km /wk - little or no weights Age 41-48 attempts to rekindle running - failed! Went up to 115kg, probably more at heaviest...approx...

schrickm5‎, 01-16-2020 08:08 AM
01-17-2020, 12:28 AM Go to last post
4 492


What's everyone's input on this routine?

GermanTank88‎, 01-16-2020 04:37 PM
01-16-2020, 06:47 PM Go to last post
3 445

Can someone check my program please. Thankyou

Hi all. Can someone give me some input about my program. I've been doing full body 3 times a week and I feel it's time for a change. Would this be an effective program for gaining mass? My concerns are, the volume on the upper body days are pretty high right? Is that to much? I added shrugs...

BradaZz21‎, 01-16-2020 02:16 PM
01-16-2020, 05:14 PM Go to last post
11 489

Transitioning to machines and a split, critique requested.

I started my lifting journey about 4 years ago, after I lost over 200 lbs, I was incredibly weak and wanted to get stronger and look like a super hero, basically. I got into strongman for a few years, did the stones and heavy farmers / yokes, along with basic SBD training. Starting at a body...

thatgingerbeard‎, 01-16-2020 04:46 PM
01-16-2020, 04:46 PM Go to last post
0 342

Need help with workout

Hi I am 5'6'' weigh around 188 lbs with bodyfat around 24 percent, I have been going to gym from 2 years tried different weight lifting programs. I have been doing PHUL workout for couple of months. I will do cardio for 30 minutes 2 days every week on off days. my results: Squat : 3 rep...

venkyms‎, 01-16-2020 12:37 PM
01-16-2020, 01:41 PM Go to last post
4 339

Limited Gym Equipment Workout PPL

I haven't worked out seriously in years due to my schedule. Now I have a gym in my office building that I go to during lunch however it does not have everything I would like (no barbells or squat rack and 50lb dumbbells are the heaviest). Please let me know if there's anything I can improve on...

SBLovelace‎, 01-16-2020 12:45 PM
01-16-2020, 12:45 PM Go to last post
0 280

Smile Check this out - The Empire Gym, Bristol Circuit Training

Hi, This programme is from the Empire Boxing Gym, bristol (Dave Prowse Darth Vaders gym - my uncle!). There is a separate room where 15 - 20kg (35 - 42lb) BBs and 10k (22lb) DBs reside, plus a long bench for the step ups (same height as a normal bench) and some bars for the leg raises. It's...

Dylan1883‎, 09-04-2011 01:09 PM
01-16-2020, 12:09 PM Go to last post
4 2,033

PPL Question

I'm switching to a ppl routine and wondering how to lay up the plan for my push days. Previously, I did chest and shoulders on separate workouts, but now, I'll be doing them the same day. What I'm stuck wondering about is if I should do a bench exercise for chest and follow it with shoulder press,...

Markus199‎, 01-16-2020 09:51 AM
01-16-2020, 10:41 AM Go to last post
1 270

Push Pull Legs, do i really need rest on thursday?

I usually go to the gym at night, the gym only opens in the saturday on morning, so the schedule gets a little messy for me if i need a rest day in the middle of the week, so can i compensate resting saturday?

Falange97‎, 01-16-2020 09:20 AM
01-16-2020, 10:26 AM Go to last post
5 308

Advice needed on workout routines (Confused as I read more)

Hi guys, As a background I'm 32 but look like 27 because of my ectomorph body type (138 lbs). I like going to the gym and try to do at least min 4 days, 5 max to rest my body but I'm looking for advice in doing things differently. My local gym has coaches that provide workout routines and I'm...

Foosito‎, 01-15-2020 04:31 PM
01-16-2020, 10:09 AM Go to last post
11 588

Looking for a new hypertrophy + strength routine.

Male, 19, 5ft7. Been hard working out consistently for a year so I don't know if that makes me an intermediate or whatever. Tried my hand at making my own routines but I don't think they've ever been good enough, and none of the ones I can find online seemed any good. I could hardly find any...

ArkI5‎, 01-16-2020 09:41 AM
01-16-2020, 09:41 AM Go to last post
0 224

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