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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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Bodybuilding vs Powerbuilding - FOR MASS

So I know, I should do both bodybuilding and powerlifting for optimal results, aka power building or switching between them, but is bodybuilding better for mass? I'm currently on a power building program, and I kind of like it, but I still prefer the bodybuilding hypertrophy days of the program. ...

LiftLots1‎, 04-21-2017 03:54 PM
04-22-2017, 12:07 AM Go to last post
3 225

Can you make your own workout plans private ?

Hi all just wondering if it's possible to make a self-created workout plan private / shareable to friends only ? Thanks !

Madcat1‎, 04-21-2017 08:07 PM
04-21-2017, 10:01 PM Go to last post
2 132

Recommended routine while cutting

What routine do you guys find to work best while in a deficit?

Broksi96‎, 04-21-2017 07:59 PM
04-21-2017, 09:43 PM Go to last post
1 134

Critique my workout program, need replies

Hi guys, I've been lifting for like 9 months(my profile info is not up to date) and I used to train 2 times a week full body routine, got some great gains, then I started going to the gym 3 times a week, doing pulling motions in one day, pushing motions in the other and legs in the last one. This...

3sets12reps‎, 04-21-2017 12:12 AM
04-21-2017, 07:39 PM Go to last post
14 242

Post Help with alternating

G'day Ladies and gents i'm going to be starting a new workout plan and finally found one that will coincide with my schedule (work,social etc) one thing i have to ask is can someone look at the workouts (see attached) and where there is a alternate set one. I know what alternate set means but...

Owens92‎, 04-21-2017 04:51 PM
04-21-2017, 07:10 PM Go to last post
1 108

Home routine to get me started? (Beginner)

Ok so I'll try to give as much explanation as possible. I am 20 years old, 5'10 and 70Kg. I am currently unemployed so completely broke therefore can't join a gym (which I will be doing when I get a job). I have a lean build but have a gut, a chubby face, and small moobs. My arms are skinny and my...

EireDUFC‎, 04-21-2017 05:12 PM
04-21-2017, 05:12 PM Go to last post
0 76

Should I do SL 5x5 again?

Hey guys, I'm pretty new to lifting in terms of all the different machines available. I'm 20, and I used to do SL 5x5 really consistently when I was in high school, however I got REALLY slumped when I attended college. Here were my stats, if I remember correctly: Weight: 150ish pounds Workout 1:...

jrohazn‎, 04-21-2017 12:50 AM
04-21-2017, 04:53 PM Go to last post
5 278

Military Prep

Hey guys i know this is predominantly a bodybuilding community (duh) but i know the general fitness knowledge is abundant and can hopefully help my situation. Basically, im trying to implement a training style which will suit me well for joining the forces. Obviously running and calisthenics are...

DanThom10‎, 04-21-2017 10:47 AM
04-21-2017, 04:02 PM Go to last post
1 94

My First Cut - Need Programme Help!

Hey Guys, Big fan of this forum and all the knowledge available on here. I will try and keep this brief! I just did my first bulk phase - Went from 71kg's to 77kgs (4 months) finished at 14.5% BF. I am naturally skinny (fat), and tend to lose muscle quite quickly. The other irritating...

jpleclef‎, 04-21-2017 01:50 PM
04-21-2017, 03:57 PM Go to last post
1 156

Pain in my Right back around the ribs and below the shoulder blade

Hi, I started the Stronglifts 5x5 program around 3 months ago and so far I'm doing very well. However, I experience a chronic pain in my right side of back around my ribs and beneath my shoulder blade for the past 2 months during or towards the end of my workout. I especially feel it more on the...

azizkhann‎, 04-21-2017 03:40 PM
04-21-2017, 03:40 PM Go to last post
0 44

review of Lee Heywards 12 week program.

I have just completed Lee Heywards 12 week program and thought I would give my feedback for anyone considering this. I really enjoyed this workout. It combines lower rep workouts with higher rep ones. The exercises change every three weeks and there is nice mixture of compound exercises and...

squattindeep‎, 04-21-2017 03:34 PM
04-21-2017, 03:34 PM Go to last post
0 65

Question what i need to know if i have a small frame ?

Hello everyone, i start workout like 3 months, now i just find out that type of frame can give you some limts about how much my muscles can grow. im 177 c"m, 73 kg. (i start with 69 kg), i have high metabolism so i eat a lot , and i never have more the 12% fat now im at 10%. I measured...

IT999‎, 04-20-2017 01:49 AM
04-21-2017, 03:22 PM Go to last post
2 181

Only feel tension in arms not chest during benchpress..

So, doing benchpress correctly for chest but I still only feel like my arms are doing all the job and can't feel any muscles in the chest getting simulated at all. It makes me wonder how my chest can grow if my arms get sore from all the lifting but the chest is not even felt during the lifting.

TheRammo‎, 04-19-2017 03:04 AM
04-21-2017, 02:44 PM Go to last post
19 483

Stronglifts 5x5 plus HIIT?

Been out of the game for a little due to my busy schedule, but im back and motivated. Need some advice from you guys I will be doing the stronglifts 5x5 program. Done it before and was pleased with the progress. WORKOUT A: squats, bench, row WORKOUT B:...

BearsEatBeets‎, 04-21-2017 12:01 AM
04-21-2017, 12:59 PM Go to last post
1 143

Frequency and Mixing High and Low Reps

Hi Guys, First time posting on here so Hello. I am 5'9'' @ 180 lbs, 2750 cals a day. I have been training on and off for about 5 years. I have written a training programme that has spilt my training from once a week to 3 times in two weeks. I've mixed in high and low reps into the programme. On...

NickUD87‎, 04-21-2017 09:14 AM
04-21-2017, 12:58 PM Go to last post
5 137

Design me a workout to increase punching power?

I know its genetic to a certain extent but also you can increase it to a certain extent too. Im not trying to be a pro boxer or anything like that, I dont need endurance, I just want to increase punching power mainly for fun. What exercises, what routine would you advise me? Squats...

WinterSurvivor‎, 04-21-2017 06:42 AM
04-21-2017, 11:25 AM Go to last post
12 227

Want to add u/l or full

Currently doing 4-5 day split and want to mix things up. Is there a decent program that incorporates some splits with full or u/l? Full can be a bit much for me after doing legs but feel stale on my current split program.

Wilbur101‎, 04-21-2017 11:14 AM
04-21-2017, 11:16 AM Go to last post
1 71

Need a good strength training program for a beginner

I never knew that strength training and bodybuilding were two completely different things, I just assumed lifting weights made you both big and strong. I've so I have decided that I want to do strength training rather than bodybuilding. So I was wondering if you guys could recommend a good...

Carnifex66‎, 04-21-2017 09:56 AM
04-21-2017, 10:28 AM Go to last post
3 127

Talking I have no idea where to start! Help!!

Hello everyone, This is my first post and I was hopefully looking for some good guidance from all the smart people here, In terms of body and "Transforming it". I am current a 18 year old male, about 6 ft-6 ft 1'. 162 Pounds and in some-what decent shape with what I roughly estimate is about...

Paulthe3rd‎, 04-21-2017 08:32 AM
04-21-2017, 08:49 AM Go to last post
3 114

Am I overdoing it?

So a brief history. I've been fat most of my life but even though I was fat I spent most of my childhood playing baseball. I played since I was 3 years old till about I was 15 years old. I ate everything I could find which was the reason I was fat, but I was doing exercises at least 4 times a week....

Kebooo‎, 04-20-2017 07:16 AM
04-21-2017, 08:01 AM Go to last post
14 267

Please rate my workout

Hello, I have been lifting weights properly for almost 4 weeks now and looking at my current bicept and wrist curl numbers i would consider myself intermediate/advanced. I'm not really keen on the programs on here as they aren't optimal for me specifically and my very individual metabolism and...

Stern84‎, 04-12-2017 04:41 AM
2 Pages
1 2
04-21-2017, 07:49 AM Go to last post
35 796

Split for beginner -Too much or just enough?-

I'm 5'6 188 lbs 25-30% BF and I'm looking to see if my split is ok for weight loss while adding some muscle a long the way for a beginner. I do 20 minutes of cardio, speed 3 and incline 15 on a treadmill everyday. If im not too exhausted I try and make the gym 6 days a week to workout every muscle...

BionicFrame‎, 04-19-2017 04:51 PM
04-21-2017, 07:40 AM Go to last post
4 248

Would this push routine be alright?

I've heard that heavy benching and military presses in the same workout would be too much for you to handle since all the pressing will worn you out. But I was wondering if it would be alright to do standing military presses (3x8) after just doing one benching exercise (5x5) instead of the DB...

KottigainZ‎, 04-19-2017 11:49 AM
04-21-2017, 06:04 AM Go to last post
12 355

My finalized Upper/Lower routine. Thoughts?

Based on feedback from my previous thread and some research I think I've finally created a pretty damn good U/L routine. I'd love for some opinions. Sets are listed first Day 1: Lower A Squats 4x6-8 RDL 4x6-8 Leg Ext 4x10-12 Leg Curl 4x10-12

dairycorncarne‎, 04-20-2017 06:08 AM
04-21-2017, 02:34 AM Go to last post
10 280

A flexible programming method (IIFYM)

A Flexible Programming Method a.k.a IIFYM (If It Fits Your Microcycle)... Setup: Select a number of muscle groups. These should contain the exercises which have the most amount of muscle overlap. Put 1 or 2 main compounds in each and 1 or 2 accessories: This example is a basic...

SuffolkPunch‎, 04-17-2017 12:11 AM
04-21-2017, 01:28 AM Go to last post
1 215

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