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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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Is lifting every 4 days enough? (With callisthenics in-between)

I have been doing weightlifting for a year and gained some decent mass but nothing major. I am now going to transition into boxing training for my next fight. I was considering doing this routine in a repeating cycle: Day 1: Weightlifting (Full Body) Day 2: Rest Day 3: Boxing &...

Anonymous19900‎, 12-21-2017 04:54 PM
12-22-2017, 09:17 AM Go to last post
8 397

Workout for 10 months. No Muscle Growth. What am I doing wrong?

Hi Guys! Long first post incoming! I'm a 30 year old guy, 191cm tall. I work in IT, so I love getting technical, numbers and statistics. A year ago, I've never really worked out before, but 2017 was my year to shine. I wanted to gain muscle mass, lose fat and ultimately start building...

freschism‎, 12-18-2017 11:37 AM
12-22-2017, 09:11 AM Go to last post
26 882

Anyone can help build a 3-Day workout plan? (Limited Equipment)

Hey all, Names Matt, I'm a 29 Year old male, currently employed in the CAF. I do group fitness currently 3 times a week with my unit that helps with my Cardio. I built a small 'Gym' in my basement to augment those days with another 3 days a week of working out to stay in shape and focus on my...

YulRun‎, 12-22-2017 08:33 AM
12-22-2017, 08:33 AM Go to last post
0 114

Front squats causes excruciating pain in shoulders

As part of the Fierce 5 program, I do back and front squats. I got used to the back squats, but as I put more weight on(60kg atm), the pain in my shoulders is unbearable. I once kept going through all the sets and just took the pain, but then my shoulders hurt for days when I moved them In a...

NathanXDC‎, 12-20-2017 02:59 PM
12-22-2017, 07:05 AM Go to last post
5 227

On a 1600 calories diet. How much cardio?

Trying to gain muscle I have some bodyfat but obviously one one can be the goal at the time. Calorie surplus or deficit I'm having 2-300 calories more than my bmr to gain muscle and lower the chance of fat gain. How much cardio should I be doing a week.

alisha1711‎, 12-21-2017 03:41 AM
12-22-2017, 04:53 AM Go to last post
17 352

Question beginner looking for program

just turned 19, I'm 227lbs @ 25%bf, i want to attain a classic physique, like reeves ross,zane etc., but in my own respects. what program should i follow for aesteitics as such

BennyWanna‎, 12-21-2017 05:20 PM
12-22-2017, 12:48 AM Go to last post
2 220

Poll Poll: Can't Figure Out the Right Split for Me...

First off, a bit about me: I am 24 years old, 5 feet 8 inches tall, weigh 175 pounds, my body fat is about 10%, and I have been lifting for 6 years. I am a former fatty, so the first 2 years were mostly focused on losing weight and getting a good foundation to build on. Since it's winter time, my...

H0m3R‎, 12-20-2017 06:04 PM
12-21-2017, 09:36 PM Go to last post
6 288

Advice / suggestions

Hey guys. Just signed up today and also new to working out. Have some questions though. Any advice or suggestions are appreciated. Age - 36 Weight -172 Height- 5’10 I started working out 2 weeks ago and am going to gym daily. Below is my routine. Day 1

noexcuses81‎, 12-21-2017 01:00 PM
12-21-2017, 03:06 PM Go to last post
3 120

i am a skinny dude who would like to bulk

as i said i am a skinny dude but i don't know how to bulk properly and i don't know what kind of workout plan i need and which diet to follow here is my body what would you reccomend

bigj07‎, 12-21-2017 02:09 PM
12-21-2017, 02:44 PM Go to last post
1 117

Thibaudeau "BesT damn workouT for naTural lifTers"...

Hello big guys, Was reading this article and it seems it have logic behind it. ( I cannot post links so pls google article on tnation, name of the article is in title of the thread.) still im training for like 10 years , tried all kinds of workouts. Mostly I was doing high volume training...

VeyroneR‎, 12-20-2017 02:46 PM
12-21-2017, 01:50 PM Go to last post
15 622

Question Please give me your opinion on this upper/lower routine!

Hi All, After getting Shat on for my last thread where I asked for opinions on a workout program that I designed, i decided to take one from google that was on Scooby's website. If you dont know who he is, check him out on google. Older guy, good physique, been in the youtube game for a while...

BuiltJBM‎, 12-20-2017 05:32 PM
12-21-2017, 10:31 AM Go to last post
6 264

any gaps in my routine?

Hi, I am currently doing a 2 day split which cosists of: Biceps, Back: Pull ups seated cable rows bicep curls seated cable pull down cable bicep curls

pinder325‎, 12-21-2017 08:36 AM
12-21-2017, 10:02 AM Go to last post
3 158

40/40/20 macros too much protein?

Looking at 40/40/20 macros obviously protein carbs and fat. I just think having around 220 grams of protein is way too high. Lol. Maybe that's just me when I introduced around 120 into my diet I had this dry skin patch on my face and it's still not gone 🙄 My goal is to gain muscle atm.

alisha1711‎, 12-21-2017 08:11 AM
12-21-2017, 08:22 AM Go to last post
2 116

Looking for

hi every body i have 2 question 1- Does the reps of 6-8 and 10-12 involve different fibers It does not matter whether we are 8 or 12 failure? 2 -In the course of muscle building, we always have to repeat 6-8 because of the great interest is it ok?

wolf098‎, 12-19-2017 11:36 PM
12-21-2017, 06:55 AM Go to last post
4 249

Mixing extreme low and high reps?

I normally start each exercise with a 10-12 rep set and increase the weight for the following sets, dropping the reps. My last set is 4-6 reps, usually. What I've been trying is doing 1 or 2 very high rep sets (30-50 reps) following each muscle workout. So I'd do about 3-4 exercises, 4 heavy...

goingcia‎, 12-18-2017 11:00 AM
12-21-2017, 06:48 AM Go to last post
20 694

Question Am i getting enough rest to recover?

Im a beginner and i just started working out for almost 2 months now and since i started i been doing full body workouts 6 days a week with 1 rest day. Im now realizing that i am probably not getting enough rest days to recover so i wondered if it would be a good idea to have 3 rest days by going...

reignsupremee‎, 12-20-2017 10:52 AM
12-21-2017, 06:26 AM Go to last post
11 337

Pullups vs Rows or Both?

Hi guys, I know some of you may be bored of seeing my name now lol, but just a question real quick. I've been doing SL 5X5 for a while now and it's been working. I'm feeling results. However my lats are definitely lacking. Now I'm not some super motivated noobie trying to add all sorts of...

DowMMA‎, 12-20-2017 09:06 AM
12-21-2017, 06:23 AM Go to last post
9 350

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