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Forum: Workout Programs

What workout is best for your goal?

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    4,065 62,363

4-5 days a week at the gym, which to pick?

Hey. 26 year old male, 5ft 10, 73kg(160lbs). I've done free weights for 9 months, a bit half assed in the beginning and poor form on bench had me not gain so much there. But now I've got form sorted, and will be going on a long ass bulk while lifting. 3x5 lifts. Bench: 65kg(143lbs)...

Secerbus‎, 03-21-2017 12:02 PM
03-21-2017, 03:20 PM Go to last post
4 273

Relationship between weight, muscle, and strengh

I'm wondering how I should be monitoring as I "bulk." I have my calories set to gain weight, but in a number of areas I'm plateauing. Some places say "oh you should always be aiming to increase the weights you lift every week." But as I get into this more, I don't buy that and plus if I added...

amartin315‎, 03-21-2017 10:51 AM
03-21-2017, 02:10 PM Go to last post
2 206

5/3/1 Bodybuilding Template

Hi, I am using 5/3/1 Bodybuilding Template with a little modification; Chest + Tri Bench Press 5/3/1 Incline Bench Press 4x12 Dips 4x10 Flys 4 x 12 Triceps Pushdowns – 5 x 20

Oanger‎, 03-21-2017 06:49 AM
03-21-2017, 02:02 PM Go to last post
4 202

Changing my plan

I started out pretty much as a novice who had been to the gym before but not in years. I didn't go for fierce 5 because it contained exercises I couldn't do in my gym for lack of a bar (planet fitness) and because the rest periods were too short for my muscles. I know I couldn't squat/bench or...

amartin315‎, 03-19-2017 11:39 AM
03-21-2017, 01:02 PM Go to last post
2 188

When to intake?

I am following the Arnold Blueprint to Cut, I am 265 pounds and think I decently fit but know I am overweight and it shows. Something I have been curious about is after I complete the workout for the day I do 20 minutes of cardio as suggested. But. I was wondering about my protein intake, I'm...

Silversteinx37‎, 03-19-2017 11:30 PM
03-21-2017, 12:14 PM Go to last post
3 181

Don't know what to do

Hey, I'm 152 lbs and 5'8 ft. I want to gain some muscle mass and to have good abs, but in the same time I dont want to not gain fat, I even want to burn some down belly fat. I work at the gym 3-4 times a week, and in the days I'm not I often do interval training. My nutrition is pretty good, I...

bariallen‎, 03-20-2017 10:06 PM
03-21-2017, 12:07 PM Go to last post
4 165

How long to go with one routine

Is it important to change up routines, to keep the muscles and nervous system from getting too "familiar" with the exercises? I like to do compound exercises and throw in a few single joints, like bicep curls and tri extensions but there are only so many single exercises for the biceps and triceps...

kim59‎, 03-21-2017 05:12 AM
03-21-2017, 12:00 PM Go to last post
6 183

Need advice for getting shredded

Currently im 156 pounds and about 5"11 and i want to get shredded. What should i do? Bulk and cut? Or what? I dont know much... Also should i take creatine or protein shakes?

Diarmuidg99‎, 03-21-2017 11:17 AM
03-21-2017, 11:17 AM Go to last post
0 69

I want to gain 10 pounds in 2 and a half months, is my workout routine good enough?

I'm a 16 year old male that's 65.5kg(145lbs) and I want to be 70kg(155lbs) by the the start of June and I was wondering is my workout plan effective its: sunday-chest: bench press: 10repsx4sets Incline press 10x4 Decline press 10x4 Supine fly+press (super set) 10x4 Dips 10x4 Monday- back+abs...

conan3‎, 03-21-2017 05:00 AM
03-21-2017, 11:16 AM Go to last post
27 3,373

Talking Lady needing a workout routine

Hey... I had a baby 5 years ago. Long story short, i got very lazy and depressed and now ive put on 5 stone, im not around 16 stone which is horrendous. Im looking to lose weight and also build up loads of muscle. Ive been doing slimming world and this is shifting some weight but obviously its not...

A5hyyy‎, 03-21-2017 09:56 AM
03-21-2017, 10:41 AM Go to last post
1 111

Possible new workout? Advice please

New to this forums. Little bit about myself. I've been lifting for about one year now and currently go the gym four times a day all in the morning @6am (Mon, Tue, Thur, Fri) and play basketball on Tuesday nights. I'm 6'1 , 165 pounds. I want to get lean and start losing body fat. Should I do...

iveeivan‎, 03-20-2017 03:21 PM
03-21-2017, 10:20 AM Go to last post
10 173

Working out twice a day

power lifting mainly, i don't get sore arms anymore so im thinking of going back again in the evening given that i have all my time and energy currently Is there any proven fact that twice/day training yields no faster results? I see no a priori reason why not given that i don't feel like...

eternaLwar‎, 03-20-2017 11:29 PM
03-21-2017, 08:15 AM Go to last post
8 233

Uneven chest muscles

Hello everyone. Im 23 y/o, 195cm, 105kg. i have been working out for about 4 years now and in the last year or so i have started to notice a great different between my left and right pecs. i always had a bit of a different between my left and right side, the right side being stronger and larger...

patshol‎, 03-21-2017 07:58 AM
03-21-2017, 08:06 AM Go to last post
1 106

I have fat on my stomach but can still see my ribs, what do I do?

Ok so I was reading through a thread and the guy asking for help was describing exactly what I'm like, fat stomach but can see ribs. (sorry it won't let me attach the link because I'm new) So I understand that I will need to exercise and bulk up, but my question is, I am 15 and I know that...

hamish4264‎, 03-21-2017 05:37 AM
03-21-2017, 07:50 AM Go to last post
1 172

Rest period?

I apologize if this has already been answered or if it's common knowledge, but just recently I found it necessary in regards to time to split my workout. Instead of doing a full body workout I split the workout as such; Day 1: Legs, back, biceps, forearms, abs, and day 2: Chest, deltoids, triceps,...

ZeroStone‎, 03-21-2017 06:31 AM
03-21-2017, 07:18 AM Go to last post
2 128

SS or Fierce 5?

Guys! I am not sure which of these two program i will go for. I have lifted weight for about a half year. But anyway. Fierce 5 has like 6-7 excercies, and SS has just 3 excercies, which take just 15 min, right?

Smash00‎, 03-16-2017 03:43 AM
3 Pages
1 2 3
03-21-2017, 06:28 AM Go to last post
63 1,002

novice help

I'm currently around 25% bf and looking to lose a lot of fat, my current workouts are 2x resistance HIIT (with dumbbells) per week and 2x cardio HIIT per week. Do i need to change anything? Thanks

edemren‎, 03-21-2017 06:13 AM
03-21-2017, 06:21 AM Go to last post
1 1,578

Cool My new routine

Hey guys I was wondering if you guys could give me feed back on my routine mainly for strength workout A : squat 3x5 , bench 3x5 , rows 3x8 , dips 3x8 , lateral raises 3x8 , tricep pushdowns 3x8 Workout B : Deadlifts (workup to 3 RM) Ohp 3x5 , leg...

swolasfock‎, 03-21-2017 04:02 AM
03-21-2017, 06:01 AM Go to last post
4 146

How to build atrophied back and ab muscles

My back muscles atrophied due to the hypersomnia i suffered for 6 years. my back and ab muscles had atrophied from practically being bedridden. Ive tried working out in the past years but i cant seem to activate these muscles for when I do lat, rhomboid, and ab workouts but I always end up with...

MarcosiasP‎, 03-21-2017 04:02 AM
03-21-2017, 05:30 AM Go to last post
1 104

Is training to failure necessary hypertrophy?

Just like rep ranges, i know this will have been debated to death over the years but over the past 6-12 months a number of studies have been published that have shown no difference in hypertrophy from low to moderate to very high reps 30+ for example. I was wondering if anybody could give me an...

ThinkAndGoHam‎, 03-21-2017 03:14 AM
03-21-2017, 05:00 AM Go to last post
3 174

Looking for a new workout line up

For the past 8 years of my lifting career I have always done a 5 day (Monday-Friday) line up. Monday, chest. Tuesday, back. Wednesday, legs. Thursday, shoulders. Friday, arms. I haven't consecutively lifted week by week from injuries while snowboarding, working, and your every day life style. ...

vwlove15‎, 03-19-2017 10:59 AM
03-21-2017, 03:42 AM Go to last post
3 233

Whats the best way to lose weight effectively without going to gym

hello, I have gained alot of weight in the recent times, now i have noticed its going to create problems for me and have decided to lose weight but i do not have time to go to a gym. So, can any one suggest me some suitable workouts that can be easily done at home and basic tips for losing...

ahmedwaleed92‎, 03-21-2017 02:23 AM
03-21-2017, 03:29 AM Go to last post
5 153

Building Lean Muscle

Hey I'm a 17 year old male who plays football and basketball. I am currently around 5'10" and 168 pounds. I have a low body fat and mostly muscle however much of my muscle is sarcoplasmic. I have a broad chest, and people often mistake my weight for being heavier than I actually am. I want to work...

JJ2376‎, 03-20-2017 06:16 PM
03-21-2017, 02:36 AM Go to last post
5 159

I have a couple of general questions.

Hey everyone, new here and beginner in working out; my apologies if I post this in the wrong forum. I'll try to make this as brief as possible. I'm 5'11, weight around 210 pounds, out of shape and have a fat percentage of 28%. For a good while, I didn't had an idea of how I could start, until...

Just1Stranger‎, 03-20-2017 10:24 PM
03-21-2017, 12:57 AM Go to last post
1 138

Is this a good workout?

Ok so I have a dummbbel, barbell and exercise ball and i'm on my second program. My first one I was a beginner one and I did that on for like 5 weeks. I've been doing this one for like 6 weeks. (IM NOT ALLOWED TO POST LINKS SO JUST TYPE IN ON GOOGLE DUMMBELL BARBBELL WORKOUT PROGRAM ITS THE FIRST...

MrFearless‎, 03-20-2017 08:28 PM
03-20-2017, 09:50 PM Go to last post
2 96

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