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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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Question Working out arms every 48h for super muscle gain

Hey champs, I've been working out for couple months now and i started last week to follow a new strategy which is, working out biceps every 48 hours ( thats 3times a week) and the same thing goes for triceps. Ps. Am always trying them real hard and going heavy cause am looking for muscle gain. ...

Aliseem‎, 03-25-2018 07:14 PM
03-27-2018, 05:30 AM Go to last post
6 665

Angry Why is Monday everyone's CHEST Day??

I do shift work, so my gym days vary from week to week. It just so happenes that today was my chest workout. I got to the gym, and every damn bench was taken up, I was like "What the hell is going on?!?!?" Then I realied it was Monday, and everyone and thier brother were doing chest. WTF is it...

stk10767‎, 04-01-2002 07:52 PM
2 Pages
1 2
03-27-2018, 04:58 AM Go to last post
40 22,038

What is the best workout for Strength and increasing your max? (Athlete)

My high school football team weight lifts 4 days a week only on school days and the workouts change roughly every 3 months because of no school days that come. Everyone has their maxout day and they are assigned to workout based on their weight. This is the same workout we use for bench, squat, and...

XenithX2‎, 03-26-2018 09:59 PM
03-27-2018, 02:21 AM Go to last post
1 162

Powerlifting routine

Would this be a good powerlifting routine to increase my strength in all of the big lifts, I am new to powerlifting but have been going to the gym for the past year. Monday Bench - 5/3/1 then joker Sets if possible DB Press + Lateral and Rear Raises - 4X15 Weighted Dip - 4X10 Kroc Row +...

NoGearOrIdea‎, 03-27-2018 12:32 AM
03-27-2018, 02:09 AM Go to last post
1 146

Is this routine good enough?

I know some of you are angry with me, sorry for that. I searched the internet and came across this split. I'm posting this without any change. Hope you approve this: Monday: * Chest: Flat bench barbell press – 4 sets of 10 – 12 reps * Back: Barbell bent over rows– 4 sets of 8 – 10 reps...

leo124‎, 03-27-2018 12:44 AM
03-27-2018, 12:51 AM Go to last post
1 151

Cool Advice Needed! Going Round In Circles; BF too high but no muscle

Hi all, Need some advice if possible from someone who knows their stuff! I'm a 24 year old, 5ft 8.5" male and I weigh 70kg. I've been getting into weight training and cardio training recently for health and aesthetics. My problem at the moment is I'm 22-23% body fat, which makes me feel...

alanpardew‎, 03-26-2018 03:13 PM
03-27-2018, 12:00 AM Go to last post
3 142

Exclamation Need help

So I’m just starting out again what are good meal preps to get in a lot of calories I’m 22 yrs old and 6’ weight 120 pounds so how many calories do I need and best workout routine any advice is appreciated

jwater1995‎, 03-26-2018 08:01 PM
03-26-2018, 08:56 PM Go to last post
1 217

5 day split

Hey guys, I'm a young guy who has been in the gym for a while. I started with the 3-day split to get some strength and to learn how to do the exercises correctly. Now I'd like to take other step and starting a 5-day split. I only can go to the gym Monday-Friday. Weekends can't go to the gym,...

PhonyxX‎, 03-26-2018 05:35 PM
03-26-2018, 05:35 PM Go to last post
0 147

Would martial arts hurt recovery?

Cross posted because I don't know where to post ...So I've been lifting 3 days a week since October of last year on a "by 5" program. I'm a t2 diabetic and was looking at doing some type of exercise on my rest days of tues and Thursday. I've taken martial arts in the past and was thinking of...

Ckdjim‎, 03-26-2018 03:22 PM
03-26-2018, 04:53 PM Go to last post
1 254

Recommend me a program

Can someone recommend me a good program for working out 4-5 days per week that I can do with just free weights ( preferably dumbbells but most any barbell exercise has a dumbbell variant anyway ) , a pull up bar and an adjustable bench ? I like simple programs that use tried and tested exercises (...

Shadowman82‎, 03-19-2018 07:59 PM
03-26-2018, 03:46 PM Go to last post
12 718

20 Year old guy need to start lifting and need advice

Hey everyone, I'm a 20 year old male, 5'7, 140lbs, and I need to develop muscle as I have very little. I ran cross country in high school so I'm not new to working out, just never been much of a lifter or strength trainee. I can run forever, but have no idea where to start for lifting. I...

northdakotaboy‎, 03-25-2018 02:13 PM
03-26-2018, 03:33 PM Go to last post
7 338

Male physque templates from RP

Hello, Have anyone run or had a look at some of the RP templates from Dr. Mike Israetel? I want some feedback on the scheduled deloads and how it would fit an intermediate lifter to run a template, with bodybuilding as a goal. It is split into 3 mesocycle: 5 weeks hypertrophy focus (deload...

Benchmate‎, 03-26-2018 04:20 AM
03-26-2018, 01:47 PM Go to last post
8 354

Minimalist Workout

Hi guys, my first post here... I'm 39 YO and, while I'm no stranger to weights, I've never followed a program more than 2 consecutive months in my lifetime. I'm 183cm (6ft) and 90kg (198lbs). But this year I planed to get in the best shape of my life for when I'll turn 40. Anyways... ...

giwdul‎, 03-26-2018 03:56 AM
03-26-2018, 01:36 PM Go to last post
3 269

Cool Deadlift plan

So I'm just finishing the Ed Coan routine (added 50 lbs 😀 to my 1 rep max!), and I'm going to do the program again. However I'm not jumping right back into it. I'm going to have 6 to 8 weeks of standard training for lack of a better phrase, before I start the program back up. I'm looking for a good...

Mateus2001‎, 03-26-2018 01:21 PM
03-26-2018, 01:21 PM Go to last post
0 127

Is this a good workout??

So guys I searched this site and gathered some exercises for biceps and shoulders. Following is the shoulder's list: Dumbbell Shoulder Press Upright Barbell Row Seated Bent-Over Rear Delt Raise Side Lateral Raise Standing Front Barbell Raise Over Head Standing Barbell Press Behind Neck...

leo124‎, 03-26-2018 04:06 AM
03-26-2018, 11:15 AM Go to last post
7 284

Question PHUL guidance

So I was searching for a new program to start, I came across PHUL (Power Hypertrophy Upper Lower) and I liked the program, the idea of mixing in the same week both powerlifting and Hypertrophy rep/sets schemes is good way of progression, but I found kinda odd the exercise repartition because on one...

sgarciac07‎, 03-26-2018 10:18 AM
03-26-2018, 10:18 AM Go to last post
0 101

Rep range for U/L

So I've done an U/L prog with linear periodization based on 5 week progressions consisting in adding 1 rep each week. For my main lift (back squat on leg day and bench press and rows for upper) I start with 4x4 and end with 4x8, increasing weight if I manage to pull all reps on 5th week. Just...

Mithos‎, 03-26-2018 09:47 AM
03-26-2018, 09:47 AM Go to last post
0 143

What do you think of this ppl program?

Workout A: Chest + Triceps + Shoulders Incline Bench Press: Sets: 5 Reps: 12/10/8/8/6 Flat Dumbbell Bench Press: Sets: 4 Reps: 12/10/8/6

1337TKO‎, 03-25-2018 11:27 AM
03-26-2018, 09:35 AM Go to last post
9 385

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