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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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Very weak Arms and Hypokalemia

Hello! I just started working out but got a very weak arms. I have a history of Hypokalemia which make my muscle weaker every time I sweat a lot. Any tips to improve it? I am taking potassium supplements as well.

taemokokey‎, 07-23-2017 04:31 PM
Yesterday, 01:33 AM Go to last post
3 147

Question work out programs -3 days a week

currently i'm running fierce 5, but the M/W/F schedule i've been on is growing increasingly difficult because of my work schedule. i have monday-thursday work that's pretty easy, but friday-sunday i'm traveling and working non-stop so it's really hard for me to get a good workout in. should i...

wanttodoitright‎, 07-23-2017 12:09 PM
07-23-2017, 09:21 PM Go to last post
4 165

Is my time with Fierce 5 novice coming to an end?

First, my current lifts: Bench Press 185 (3x5) OHP 145 (3x5) Squat 365 (3x5) and 405 1rm Deadlift 345 (3x5) Row 185 (3x5) I'm 5'9 and 205lbs.

zszoke‎, 07-22-2017 04:21 PM
07-23-2017, 08:11 PM Go to last post
5 344

Am I hitting all the muscle groups?

Upper A (Mon) Warm Up Rowing Machine (5-10 mins) DB Flat Bench Press 3x8 DB Incline Bench Press 3x8 Lat Pulldowns 3x8 DB Bent Over Rows 3x8 Curls 3x10/DB Flat Bench Flyes 3x12 Superset Lower A (Tue) DB Lunges 3x8 (Each Leg)

Nihl‎, 07-23-2017 07:48 AM
07-23-2017, 07:16 PM Go to last post
6 247

Can you make SS a 5-day Strength/hypertrophy program? (Critique)

As a Beginner/intermediate lifter, i've been considering adding some hypertrophy days into the SS 3-day split. So it would be a 4 to 5-day split looking somewhat like this: Monday: Rest in-between sets 3 minutes 3x5 Squats 3x5 Bench 3x5 Deadlift Tuesday: Hypertrophy...

Teasy14‎, 07-23-2017 04:33 PM
07-23-2017, 06:35 PM Go to last post
3 170

Question about bench pressing...

Can you get the same results bench pressing with dumbbells as you would see when using a barbell? I know there is a slightly different range of motion and variation to muscle tension, but what's the difference other than that? Sometimes it's easier to just pick up some dumbbells and go for...

Nihl‎, 07-22-2017 04:40 PM
07-23-2017, 06:04 PM Go to last post
7 285

Question Completely lost. Not sure where to start

Hello, you all! I just registered here and although it seems there is a lot of everything, I just dont know where to start. This is my story: I am a 42 years woman trying to get healthy and look better. Over the last years, I allowed myself to gain weight and that, of course, affected my health....

Likeyou‎, 07-23-2017 04:03 PM
07-23-2017, 05:41 PM Go to last post
2 104

Fierce 5 UL Questions

Greetings, First off, Fierce 5 has been a great program. Running on about 3 months now and I see considerable progress, specifically in my upper back and my quads. I see progress in other areas but not nearly as much as those two. My questions are this: 1. I've exhausted using...

TxMRF‎, 07-23-2017 04:37 PM
07-23-2017, 04:37 PM Go to last post
0 135

working without free-weights?

hey guys, I've been working out a bit recently and don't have any free weights to use, any other suggestions on what I can use instead of them to work on arms, chest, shoulders? I'm overweight so it's a bit tough for me to do full push-ups. I can do a few on my knees but it's not the same ...

dari0‎, 07-22-2017 03:31 PM
07-23-2017, 04:36 PM Go to last post
8 277

Question Is the marines workout plan effective

Hi i am 15 and been weight lifting for 2 months and while looking for a suitable workout i encountered a marine workout plan that consists only of pull ups, push ups and crunches. At first i wondered whether it even is effective because they cant progressively increase weight during reps. But they...

Plzhelpmeh‎, 07-23-2017 02:13 PM
07-23-2017, 04:21 PM Go to last post
3 115

Going to failure on each set = No Muscle

I've been working out for 3 months and doing this. When I look at the mirror, I don't see any change in terms of muscle building, fat burning... Can this lead to ZERO growth? Because as I know, it has a serious harm on hormones. Thank you :)

Notitia‎, 07-23-2017 08:47 AM
07-23-2017, 04:14 PM Go to last post
6 294

Workout plan for someone whos literally never been to a gym before

I'm 5'9 - 175lbs, i do lots of cardio and play sports, my 1 mile time is around 5:30 I heard about this forum and figured i'd make an account to ask. I'm going to start going to a Planet Fitness if that gives you any idea of what type of equipment i will have, probably the only things i could...

JonathanJuan‎, 07-23-2017 03:18 PM
07-23-2017, 03:52 PM Go to last post
2 109

I do StrongLifts 5x5. I do HIIT sprints on Saturday for endurance. Is this ok?

I am doing StrongLifts 5x5 Monday/Wednesday/Friday. I rest Tuesday, Thursday, and Sunday. I do HIIT sprints on Saturday to build my endurance (sprint 30 seconds, jog 1 minute, repeat for 15 minutes). Is this a good idea?

Bigweightbro78‎, 06-29-2017 07:05 PM
07-23-2017, 03:20 PM Go to last post
6 213

Is my 14 year old brother safe to start lifting weights?

Title asks the question, he is about 5.8 and wants to start going to the gym. Is this a bad idea?

RichPiHAHA‎, 07-23-2017 02:51 PM
07-23-2017, 02:53 PM Go to last post
1 122

Unhappy Need a good workout plan

Hi. I am a 15 year old boy who has been lifting for 2 months and havent seen any gains. I realized it may be because of my workout which is working out one muscle group once a week. So i want to workout a body part 2 or 3 times a week. The problem is i dont know any good workout plan to do that so...

Plzhelpmeh‎, 07-23-2017 11:54 AM
07-23-2017, 02:42 PM Go to last post
2 157


Ok guys and gals new here and not sure where to ask this question...I weighed like 195 and wanted to get to 175...done it..,now the guestion...I'm happpy with all of my body besides my neck. I've got pretty good size wrinkles from the weight I do the protein shake/creatine and happy...

urcwalt‎, 07-23-2017 06:27 AM
07-23-2017, 02:08 PM Go to last post
1 119

Should I add HIIT cardio after every StrongLifts 5x5 session for fat loss?

Hi to you all. I'm 23, 5 foot 8 inches , and weigh 170 pounds. I have my own home gym, including Olympic weight plates, barbell, power rack with chin-up bar, flat bench, and belt and chain. I am doing the StrongLifts 5x5 workout program. I train Monday/Wednesday/Friday. I want to get stronger and...

Bigweightbro78‎, 07-23-2017 11:22 AM
07-23-2017, 02:01 PM Go to last post
1 99

Dan John's 40 Day Easy Strength: Your thought?

Hey, I'm interested to know what you all think of Dan John's 40 day Easy Strength program. You can find details of the program on T-Nation (unable to post link), but here's the crux of it: The 40 Day Workout A few years ago, Pavel Tsatsouline, noted kettlebell master and perhaps the...

digitalme‎, 07-23-2017 09:41 AM
07-23-2017, 02:00 PM Go to last post
1 168

2017 Push-up Challenge - try for 40,000 this time

Ok, looks like we really missed that Lets try for 40,000 push-ups this year. We should be able to hit it. 2016 thread -> Insert from last years rules:

Squid24‎, 01-01-2017 05:59 AM
11 Pages
1 2 3 4 5 ... 11
07-23-2017, 12:24 PM Go to last post
329 46,912

Inconsistent gym visits: focus on key routines or mix it up?

I'm wondering what would be a better focus of inconsistent gym workouts. Some weeks I go 5 times a week, some weeks twice, other times I'll be out of the gym for a couple weeks (usually when travelling and on vacation). In the times I go should I be focusing on very specific routines/workouts or...

Soulmancer‎, 07-21-2017 12:28 PM
07-23-2017, 11:22 AM Go to last post
4 209

Question How can I reduce the size of one specific muscle?

I've honestly got no idea where to post this, probably since it's considered a no-no topic around here (I mean, who wants to lose muscle mass, right?) My right calf is about 1.5x the size of my left one, which looks really awkward. The cause of it was due to me always having tensed my right leg...

Skev‎, 07-23-2017 09:36 AM
07-23-2017, 11:19 AM Go to last post
6 176

Bulk or cut first ?

Im 5'10" about 155-156lb. I just started going gym and wanted to bulk. But i measured my body fat percentage, it came out 25%. Yes i am skinny fat guy. So i was wondering if i should lose some fats first then do slow clean bulk from 10-15% body fat percentage or just start bulking right away. How...

KoreanGochu‎, 07-23-2017 09:49 AM
07-23-2017, 09:53 AM Go to last post
2 130

Powerlifting or Bodybuilding? Should I change my program?

I've been doing StrongLifts 5x5 for a few months now and can lift weight I've never been able to lift before. However, I am getting stronger but not bigger. I want to be serious about transforming my body. From now on I will start to count my calories and go on a lean bulk. I want to get bigger....

LieutenantDan95‎, 07-22-2017 08:23 PM
07-23-2017, 09:05 AM Go to last post
3 215

5 day split

Im bulking rn and have been on a bro split for a few months now, and its really fun. Ive been on stronglifts for 5 months and an upper lower for 6 months before this. A lot of people say I need to increase my frequency so would this kind of layout work? Mon: chest/back Tues: legs Wed:...

JulianKim13‎, 07-23-2017 04:15 AM
07-23-2017, 05:41 AM Go to last post
1 149

Uneven chest pecs or chest fat

I recently started doing a few push ups. Earlier I couldn't even do one now I'm able to do around 10. I can see the progress in the shape of my body which is lot better than before. However my chest looks really off. My left chest looks smaller than my right one. Whenever I'm wearing clothes...

nishd‎, 11-10-2016 05:59 PM
07-23-2017, 05:20 AM Go to last post
2 393

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