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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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Exclamation Advice for first time mass gaining

hey guys. i’m 5’11, weigh about 135, and i have just purchased Optimum Nutrition Serious Mass. I really need some advice as far as DIETING, and WORKOUT ROUTINE in order to maximize the gaining of muscle mass/weight, as well as being healthy and staying cut. Thanks.

kxngsammy‎, 06-22-2018 05:16 PM
3 276

Endurance/top end endurance training programs

Hey guys! Long time lurker first time poster! I'm building a new macrocycle that's due to last about 24weeks. The macro goal is to improve all round fitness in a functional capacity. The mesos are as follows- strength/hypertrophy/endurance/fitness For strength I am running smolovjr squat...

AJ3237‎, 06-21-2018 12:56 AM
06-22-2018, 06:50 PM Go to last post
28 599

Tier System by Joe Kenn Applications

Hello all! I have recently learned about the tier system by Joe Kenn of the Carolina Panthers. I read about it in his book: strength training playbook for coaches. I love the versatility of it and as a former athlete it really appeals to me the way it can be setup. My question is this: is...

jenkinsjohn632‎, 06-22-2018 04:07 PM
06-22-2018, 04:07 PM Go to last post
0 140

How much cardio is the right amount?

I’ve been lifting for a couple of years now and I’d say I’ve gotten very much stronger overall, but I still don’t have the definition and tone I want. I recently changed my diet and got strict on tracking macros. But I know I must do cardio to help burn off that extra fat. I lift Monday through...

danny2521‎, 06-20-2018 07:34 PM
06-22-2018, 04:01 PM Go to last post
9 401

Trying to balance growth with fat loss - would love input on current program

Hey everyone, I'm coming off of a bulk and, like so many of you, want to continue growing while also losing some really stubborn fat. Right now, I'm at about 20-22 percent body fat weighing 212 in the AM. Below is my current program: Workout:'s Muscle Building Routine...

MichaelPatrickM‎, 06-22-2018 12:06 PM
06-22-2018, 02:01 PM Go to last post
2 177

How long does a certain amount of weight stay effective?

A buddy of mine decided to buy the Mike Thurston beginner/intermediate program and shared the routine with me (I think it was like 30ish euros). It's interesting because it actually looks like a well thought out program which is carefully constructed in terms of building up volume and manipulating...

LawStudent1993‎, 06-22-2018 12:52 PM
06-22-2018, 01:16 PM Go to last post
1 171

Stronglifts 5x5.thoughts???

Anyone had good results with sl 5x5? I'm brand new to lifting I have bought a squat rack.adjustable bench . Olympic bar and 250 lbs of plates..ez curl bar and dumbbells from 5lbs to 50lbs... I'm 6'. 241lbs. 30ish bf So far I benched 145 for 3x8 Deadlift 200 Squat 135..but was sore as...

drillking83‎, 06-20-2018 07:52 PM
06-22-2018, 12:00 PM Go to last post
4 375

Should I change my program?

Hi. I asked for an opinon here: h ttps:// As I understand I need to bulk. I'm currently doing PHUL which is a program for intermediate lifters. I've made this decision because I've tried Fierce 5 but my job requires riding the bike for 6 hours a...

alexs1998‎, 06-22-2018 04:05 AM
06-22-2018, 11:36 AM Go to last post
3 311

Stronglifts 5x5. Thoughts??

Anyone had good results with sl 5x5? I'm brand new to lifting I have bought a squat rack.adjustable bench . Olympic bar and 250 lbs of plates..ez curl bar and dumbbells from 5lbs to 50lbs... I'm 6'. 241lbs. 30ish bf So far I benched 145 for 3x8 Deadlift 200 Squat 135..but was sore as...

drillking83‎, 06-20-2018 07:04 PM
06-22-2018, 10:11 AM Go to last post
11 617

Question The Importance of Tracking Progress in Terms of Figures?

Been working out since December 4, 2016. I've been seeing a lot of progress via looking at the mirrors, taking selfies, and listening to other people's comments (without fishing for compliments)... but I haven't tracked my progress in terms of weight, body fat, size, etc. for fear that I might fall...

magicbunny87‎, 06-22-2018 04:17 AM
06-22-2018, 09:47 AM Go to last post
5 286

Fierce 5

I mean If i look at the novice program there's really not a lot of exercises that you do, does this not mean that you do not train all targets of your muscle. If you only do bench press how is that any good? or is this just a good program to start on and use for a while till you are more used to...

bruhpro‎, 06-21-2018 09:19 PM
06-22-2018, 09:43 AM Go to last post
12 381

Looking for critiques and advice

Hey guys I’ve been hitting the gym for both strength gains and size gains. I’m in the Army, currently deployed, and have been working out for two years now. I mainly have two things to ask. 1) if you had unlimited time per day to work out, unlimited free food/supplements to consume, and your...

ToldenUAS‎, 06-22-2018 09:35 AM
06-22-2018, 09:35 AM Go to last post
0 123

Critique my new program

Hi guys, What do you think of my new workout program? I'm a big fan of the upper/lower splits however I am constrained to 45 minutes per session and I wouldn't be able to finish an upper or lower workout in that time limit. I'm hitting legs only once a week, as I think that my legs are already...

jamb1‎, 06-22-2018 05:29 AM
06-22-2018, 09:27 AM Go to last post
3 224

All Pro Intermediate Split Change Rep Progression to Weight Progression?

Hey Guys, I've been on the All Pro Intermediate workout plan for a solid year and a half doing the All Pro Split Routine (please see below). I have made amazing gains during this time but for the past four months I've run into a problem. This program is built around a five week rep progression...

dobop711‎, 06-21-2018 02:47 PM
06-22-2018, 09:16 AM Go to last post
3 286

Angry What Program Should I Do Next? (6’4” 210lbs)

Background Information: -I’ve been tall and skinny my whole life (almost 18yrs old). Over the past 7 months, I’ve been trying to change from a skinny guy to a filled-out/muscular guy. Throughout the first 4 months I didn’t follow any program but bounced from different workouts. I worked my whole...

lbartek‎, 06-22-2018 07:50 AM
06-22-2018, 08:35 AM Go to last post
5 181

Need of a new program

Hello, I've been using lyle mcdonald's generic bulk routine for about 6 months. I feel like I need a new program.(Im workoing out for about a 1y5m im still new )

NitroDaxs‎, 06-22-2018 02:47 AM
06-22-2018, 08:08 AM Go to last post
6 245

Squat got plateaued at Beginner level!

I have been training for over a year,and now I am stuck at squatting 90kg for sets of 5(my squat 3x5),and whenever i try to increase the weight,I notice that after i rise up from the bottom,my hips shoot up and I end up in a semi good-morning position in the halfway as i am rising.The form is...

rroyNEW‎, 06-04-2018 11:42 AM
06-22-2018, 06:24 AM Go to last post
21 930

Strained Bicep, need some exercise ideas while I rest it.

I was doing the Fierce 5 Program after being out of the gym for a little while, and I am about halfway through but I am pretty sure I strained my left bicep (heading to the DR this week to make sure thats all it is). Fierce 5 was going great and I was getting stronger and building momentum, but...

centuryman‎, 06-18-2018 05:00 PM
06-22-2018, 03:13 AM Go to last post
3 254

Keeping muscle

I don't know if this is the right forum to post my thread, but if it isn't ill delete and post it elsewhere. A big issue I've noticed I have is that ill get into a funk of working a certain muscle group for a goal, Like the russian pushup program (love it) but omce I get to my goal I just have...

originalbrand‎, 06-21-2018 10:13 PM
06-22-2018, 01:14 AM Go to last post
2 153

I'm a beginner and have a few questions about creating my own workout program......

I'm a beginner to weightlifting and have started to improve on my routine to make it better but am running into some issues when it comes to constructing a better honed routine. I have a question about compound and isolation exercises; if you're working your chest, shoulders, biceps, triceps and...

FritoFace‎, 06-19-2018 02:52 PM
06-21-2018, 11:37 PM Go to last post
22 513

Critique my (somewhat trainer prescribed) program

My goals: Maintain/improve my wife's attraction to me physically. I.e. I want to impress my lady. Usable size and strength. I want to look and be built, but I don't want the demand of the routine to prevent me from getting in on pickup games, hiking, etc on the weekend I can't be doing the...

thatduck‎, 06-21-2018 03:30 PM
06-21-2018, 10:14 PM Go to last post
2 190

5 3 1/ PHAT Hybrid Routine... Amazing!

Hey guys, I've been getting a lot of messages asking for my routine. I've also been getting a lot of good feedback from people saying they've used it and said I should make a thread on it so I thought I would. My stats (Currently): Height: 5'6" Weight: 167lbs BF%: 8-9% Current lifts are in...

BL17‎, 10-07-2013 12:56 PM
4 Pages
1 2 3 4
06-21-2018, 07:08 PM Go to last post
92 64,262

Combining nSuns with PHAT

Hi everyone, I’ve seen someone on Reddit combining nSuns way of progressing the main lifts with PHAT as accessory work. I want to hear you guys opinions about that, if it’s really recommended or a total failure. If it’s good, how can I modify it to be better? I am currently lacking on my...

kibebr‎, 06-20-2018 02:08 PM
06-21-2018, 05:35 PM Go to last post
6 303

Marathon training alongside bodybuilding

Hi, I am doing the London marathon in April and am a complete newbie to running. I am not too worried about getting a great time but I have been weightlifting for 4 years and would like to keep as much muscle as possible. I know I will definitely lose some but was wondering if anyone has done...

ScottMacBean‎, 06-20-2018 11:48 PM
06-21-2018, 04:28 PM Go to last post
8 276

Marathon in 10 months, training plans for that period?

Hi, I am running a marathon in 10 months and am a complete newbie. I can run 3 miles fine, I am 5 ft 6 and 155lbs. My background is more bodybuilding So I will be doing a little bit of that still to retain a bit of muscle. I just need to get a plan for that length of time because most are only...

ScottMacBean‎, 06-21-2018 08:53 AM
06-21-2018, 02:55 PM Go to last post
2 123

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