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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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Are there muscles more important than others?

I’ve heard a lot of times things like: train your glutes for speed, your hamstrings are the most important muscles for speed, train your core for stability, your posterior chain is the most important for athletic performance. I actually believe that all muscles are important for athletic...

Alexlarex‎, 12-06-2019 08:38 AM
12-06-2019, 05:43 PM Go to last post
5 555

Angry Trouble with visible abs even at a low BF%

Whats up guys. My last cutting season, I cut down to 9.68% body fat.. After that cut, I had a good foundation of muscle, 265LB bench, 15.5" Diamond cut arms.. but even at 9.68% body fat I wasn't happy with my physique. I still had fat trapped on the lower half of my body. On a good day, I had an...

NPT57‎, 12-06-2019 10:16 AM
12-06-2019, 03:19 PM Go to last post
12 665

Sauna's, Steam Rooms, and Hot Tubs: Do they do actually do anything?

I've recently been using all 3 pretty regularly after working out since my gym offers all of the above at no extra cost, but do they actually do anything or help with recovery? Sure they feel nice, but am I actually doing anything productive? Any literature on any of this, or is it mostly...

Badger94‎, 12-03-2019 04:25 PM
12-06-2019, 03:02 PM Go to last post
17 1,276

Pause reps

Is it cool to do pause reps on Phrak's Greyskull? I've started implementing pausing just messing around and I kinda like it, but on things like Pendlay Rows its more difficult and strenuous on my lower back. I would probably have to deload a lot sooner than if I just did normal reps and just want...

johnnypotseed‎, 12-06-2019 11:48 AM
12-06-2019, 01:37 PM Go to last post
1 375

Programme thoughts

Hey guys, just abit of background. I'm not exactly new to lifting but definitely still a beginner and wanted thoughts/input on what I'm currently running. Squat 3x5 Overhead Press 3x5 Pendlay rows 3x5 Bench press 3x5 Deadlift 1x5 (every other workout) Ez bar curls 2x8/10/12 Running this...

Mynameisaaron‎, 12-06-2019 03:15 AM
12-06-2019, 08:24 AM Go to last post
2 517

Post Is my workout good?

Hello guys my name is Daniel and i am 15 yo and i start going to gym 4 months ago. i just want to know if my new workout is good and my volume is enough. So i have a PPL workout .Push and Pull 2 times a week. So my workout is like this. Monday-Chest/Triceps/Shoulders INcline bench press x4...

n8x2c8qgqgn‎, 12-05-2019 12:30 PM
12-06-2019, 03:38 AM Go to last post
1 652

Arrow Need a 4 Day Push Pull routine (DUP maybe?)

Can you anyone help me find a good 4 Day Push Pull routine (with leg exercises on each day) My main goal is hypertrophy but I also want to get stronger obviously. I'm thinking of doing a DUP style program because I am going to stall on linear progression soon :D

905letters‎, 12-05-2019 02:27 PM
12-06-2019, 01:13 AM Go to last post
2 615

Feedback on my new routine split.

I wanted to do something similar to a 6 day PPL but thought it'd be nice to break it up a little differently. So I made what I'm gonna call a HLV split (Horizontal, Vertical, Legs.) I'm sure it's been done before, but I haven't seen it. I figure I would have more juice if I split bench up from...

StillbornSoul‎, 12-04-2019 11:48 PM
12-05-2019, 11:16 PM Go to last post
1 740

Post Moving on from Vikings (Plan Review)

Hello! I've been lifting for 3 year now, and for the past 6 months I had been following the Vikings 5 day ULPPL routine. TBH it's starting to get a bit monotonous now. I'm definitely seeing gains, but would like to try something new. I developed a progressive routine and would like to know your...

antonyjohne‎, 12-04-2019 07:48 PM
12-05-2019, 09:49 PM Go to last post
3 799

Question Texas method program build up

hello guys I'm a 19 years old powerlifter, iv'e been into the powerlifting for a year or like a year and half I have competed 2 times My first cometition was good, i was 84kg My records were 170kg squats 190kg deadlift 90kg bench press And my second cometition i've only competed in...

aiham122‎, 12-05-2019 07:14 AM
12-05-2019, 08:49 PM Go to last post
6 753

Need Direction

5 years ago, I attended the gym religiously, but was suddenly hit with a back condition and was forced to 100% cut out the gym (doc's orders) For the next 4 years, my weight kind of cruise controlled with a slight uptick This last year, it went up SIGNIFICANTLY to ~170 lbs (up from 150) ...

qqoo‎, 12-04-2019 11:55 AM
12-05-2019, 08:44 PM Go to last post
1 623

Trying to lose weight, looking for a program - police academy soon

Going to the police academy in a month. I'm currently running every 2-3 days but only for about 2 miles. I'm around 210 but out I can I'd like to try to 200. It's not necessary but it would make all the cardio they are going to make me do allot easier. I was wondering if anyone has any...

CCtheBEAST‎, 12-05-2019 08:19 PM
12-05-2019, 08:34 PM Go to last post
2 443

Post Looking for a workout routine in prison

Hi I'm new to this site and have never done any physical training before. I am fairly skinny but have some fat around my love handles. I am currently in prison in a 3rd world country and want to start training as best as I can. There is no gym though. All I have is my cell which is a plain...

JuniorCigano‎, 12-05-2019 02:51 PM
12-05-2019, 04:53 PM Go to last post
7 559

Wink Squat progression question

Hey everyone and thanks for taking the time to read this. I'm a 250 lb male (still working on body composition) 30 years old, 6'3, been lifting "seriously" bout a year now, my first 6 months were just messing around with no direction. Chest and bis with more chest and bis baby. I'm currently...

ironfluff‎, 12-04-2019 08:42 PM
12-05-2019, 04:19 PM Go to last post
3 680

German volume training, how is it possible?

I was looking into high volume and found this "program" (more of a rep scheme) called German volume training. 10x10 with 90" rest and slow eccentric phase. Several days rest before going again. This one girl in my gym just completed a contest and is doing the 10x10 thing now also. My question is...

jademonkey‎, 12-04-2019 05:56 PM
12-05-2019, 03:22 PM Go to last post
7 866

Smile Bulking routine????

So I’m fairly new to bulking and consistently going to the gym. It’s been a little over three weeks since I’ve started going to the gym and hitting my macros consistently. IM 5’7 starting at 170. A little bit of a skinny fat complexion.. I use rivalus clean gainer protein shake after my workouts...

Kev2200‎, 12-03-2019 06:46 PM
12-05-2019, 01:31 PM Go to last post
5 911

Question Anyone tried Sumeet Sahni's workout plan?

Hey guys, I'm interested in finding out more on SumeetFit's workout plan as her clients lose their waists so quickly in just 8 weeks. There's about 2 reviews on her plan able to be found online but she's had hundreds of clients. I'm sure she has some legal copyright in place so nobody can talk...

peanutjsando‎, 02-27-2019 10:18 PM
12-05-2019, 12:15 PM Go to last post
13 5,659

That lousy feeling when...

You finally video your form and it is clear to see your squat is not quite at parallel. If anyone recalls I had a thread a month or so ago posting my progression on F5. Well, scratch the 330 lb squat. Turns out I was about three, maybe four inches from parallel once I videoed it. And what...

Hutrapper‎, 12-02-2019 08:28 AM
12-05-2019, 08:56 AM Go to last post
12 1,323

Complete program

Hi. So I'm looking for a program that focuses on every part of each muscle of the body equally. For example, one that has exercises for all 3 heads of the triceps, all 3 sides of the shoulders, every part of my legs, every part/ side of my biceps, etc. Something more advanced that can create a...

BBryan098‎, 12-05-2019 08:08 AM
12-05-2019, 08:25 AM Go to last post
2 416

Jim Stoppani's Showtime Workout, M&F July, 09

So back in the day I used to be a hardcore Muscle and Fitness junkie, as it got me into lifting and helped me lose weight and gain muscle. In my opinion the magazine is crap now that Joe Weider is dead. I remember my absolute favorite workout from the magazine and I can remember completing it at...

bsilvey‎, 04-27-2017 12:06 PM
3 1,715

Time to workout

My question is I wake up at 4 am and don’t get home until 630 when should I workout ?

frankw82‎, 12-05-2019 04:51 AM
12-05-2019, 06:39 AM Go to last post
4 389

Exclamation When to workout ?

What’s up people, I am going to be bulking for the next few months. I’m trying to find the best schedule for me to workout. I have a very fast metabolism, I’m one of the guys that can eat a pizza and actively lose weight it feels like. I stay at about 160lbs. So it’s very hard for me to bulk. I’m...

Timb95‎, 12-05-2019 01:03 AM
12-05-2019, 05:05 AM Go to last post
1 378

Getting a temporary personal trainer?

I'm thinking of getting a personal trainer because despite watching dozens of hours of videos, reading countless articles, video taping myself from every angle doing workouts, I'm still having issues with my body such as pain, discomfort, etc. While I don't think it's my form and I know it's...

animalwithin007‎, 12-04-2019 02:15 PM
12-05-2019, 04:48 AM Go to last post
1 474

Fierce 5 intermediate/advanced

Hey guys just a few questions regarding this program I have started, any help would be appreciated if anyone has tweaked or changed some workouts to suit there time Can I substitute DL with leg press ( do dl on lower and leg press on leg day) ? I would like to add another lateral raise &...

pedja88‎, 12-05-2019 01:45 AM
12-05-2019, 01:45 AM Go to last post
0 415

A/B split

Making a new program trying something new this time around! Gonna program volume and intensity days. Doing an A/B split 4 times a week (so hitting every muscle twice a week) Anyone know if I should put the volume day or intensity day first? Seeing as I have a little bit more time to recover...

Kevlaren‎, 12-02-2019 12:27 AM
12-05-2019, 01:24 AM Go to last post
5 956

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