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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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Advice on fixing posture and workout from home?

I found out my work is going Work From Home for the remainder for 2020, I just went thru a breakup and I'm feeling like ****, I figured I'd use this opportunity to get back into shape when I was back in 2014 or something. I weigh 100 pounds at 5'4 and I have Crohn's Disease/IBD so it's hard to gain...

Willnotquit‎, 05-16-2020 10:56 AM
05-16-2020, 06:22 PM Go to last post
1 553

How often can i do running and rowing?

Hi, i want to lose weight by muscle training and running and rowing, but how often can I run and row, and still do my muscle program? I have attached a picture of my muscle training program :) I just want to lose 5 kilo and then bulking. I haven't trained for 2 years I have being sick, but...

Boffer2233‎, 05-16-2020 05:24 AM
05-16-2020, 07:30 AM Go to last post
4 605
05-16-2020, 07:03 AM Go to last post
4 717

Question Help Needed, weightloss/transformation-workout plans

Hey guys and gals, So I'm 200lbs and 5ft 2, my goal is to get to 118lbs and 16% body fat. I have a long journey ahead I know but I'm 100% committed to change, I need it or forever suffer from body confidence and a shadow of my former self. I'm replacing two meals with diet fuel ultra lean...

CeeCee88‎, 05-16-2020 05:10 AM
05-16-2020, 05:10 AM Go to last post
0 523

what are great fitness youtube channels

hey does anyone know any good youtube fitness guys to subscribe to? thanks in advance

Pandafit007‎, 05-13-2020 08:34 AM
05-15-2020, 08:02 PM Go to last post
24 1,499

Need help with correcting muscle imbalance in my routine

So I’ve been trying to correct my pec imbalance (right is weaker). My chest day in terms of presses has been dumbell bench press: 5,5,5,3,3,1 Dumbell incline: 4 x 8 Decline barbell 4 x 8 The imbalance was getting better and its at the point where I don’t notice it much, if at all. I tried...

michaelv92‎, 05-15-2020 04:34 PM
05-15-2020, 05:46 PM Go to last post
3 516

Lightbulb How body age is determined?

Actually, I am 28 years old but the body age says 19. Is there any formula to calculate body age? I am using Mi Body Composition Scale. I have attached the report.

noobie2020‎, 05-14-2020 04:40 AM
05-15-2020, 06:45 AM Go to last post
11 916

Very slow progress on Fierce 5 Intermediate

Hi all, So I did my time on the F5 Novice. Great routine. And now i've been on the intermediate program for 3 months or so. I need to point out I follow the routine very strictly, and observe the reset protocol etc... My rate of weight gain is about 0.15kg per week. This is ensure I'm...

mojojonz‎, 05-13-2020 07:28 PM
05-15-2020, 05:59 AM Go to last post
16 1,071

Post Top Back Exercises You Can Do At Home

I originally made a post about this in the misc forums, but I thought it would be more relevant to post in here for the people needing some inspiration if your gym is still closed! Hope that's cool with the admins, if not delete. Any questions is also welcome ...

Rabie72‎, 04-30-2020 11:07 AM
05-15-2020, 03:30 AM Go to last post
4 1,777

Just a question about chest and shoulders growth

Hey peeps, i hope you guys are having a Good phucking dayyyy, i told yall Last time about my shoulder injury from dips. Now ive been trying TO workout with it but man push day i cant phucking do bench press at all... OHP limited rom and Lost bunch of strength too... What is the solution for this......

Advice1998‎, 05-14-2020 12:47 PM
05-15-2020, 02:43 AM Go to last post
13 775

Question What are your guys thoughts on Greg Doucett's Main-Gaining?

I've not seen hardly anybody post or discuss this in the forums. It's an interesting watch, it explains that the bulking and cutting phase isn't always necessary and you can stay lean and build bigger muscles by just main-gaining. I model for some companies and a 3/6 month bulk then a 3/6 month...

JoeTrier1‎, 05-12-2020 09:01 PM
05-14-2020, 10:16 PM Go to last post
16 1,237

Rest between sets -> does it really matter ?

Hello, i have a question. I never timed my rest between sets, i do classic fullbody so my rest is i guess around 2-3 minutes between sets, but i dont really timing it. Im seeing everytime like for muscle growth 1-2 minutes max etc. etc. does it really matters ? I mean i always go nearly to failure,...

valinor333‎, 05-14-2020 06:00 AM
05-14-2020, 11:11 AM Go to last post
3 725

Correct amount of volume?

Hi, I'm doing lower/upper body split for 4 days a week. I used to train with power lifting programs, and started bodybuilding recently. I wanted to know whether I hit the right amount of volume in the workouts: Upper 1: Bench3*6 Weighted pull ups 3*8 Dumbbell shoulder press 3*8

Ronik95‎, 05-14-2020 01:05 AM
05-14-2020, 09:46 AM Go to last post
10 769

Alpha M’s Tailored 6 Weeks To Living Lean

Has anyone tried this programme on this site? A video was put up on the YouTube channel to demonstrate day 1, just type Alpha M Bodybuilding and you will see it. There seems to be a lot of complaints from people in the comments saying there are too many exercises for 1 day...

DanGreen2016‎, 05-14-2020 02:34 AM
05-14-2020, 02:34 AM Go to last post
0 621

Smile My fullbody program at home

Hello everyone, I m a begginer in this world, I want to gain few kg of muscle and lost wieght + have a good body to male other sports after :) Previous sportif experience : lot of swimming, rugby, football. Bodybulding : since 3 years with lot of break ( at total, maybe 6 months full in gym,...

Jyka‎, 05-13-2020 04:06 AM
05-13-2020, 01:25 PM Go to last post
4 825

How to train properly? from fat2fit

Hello guys. I need your guidance to train properly. Brief info about me. I m 29 years old 169cm (5.6ft) tall, currently 108kg (238lbs), Asian, have 09:00-18:00 office job. Started training from September of last year. I try to go to gym 3-4 times a week, mostly after work. My gym session...

temkaquatro‎, 05-13-2020 01:22 AM
05-13-2020, 12:18 PM Go to last post
9 857

help me settle this debate with my friend

my friend obviously doesn't know much about bodybuilding, was doing bro splits until I came in and convinced him after much effort that bro splits aren't optimal for hypertrophy. out of the many good programs out there he chose a 5-day push-pull legs program but of course, he skips leg day so...

jam3a123‎, 05-09-2020 03:43 PM
05-13-2020, 05:22 AM Go to last post
18 1,504

Weighted Pullup/Dip Specific Programs

Has anyone ever heard of any routine specific to these two exercises. I'm able to do several of each with bodyweight but was wondering if theres any programs out there that plan out workouts and what weight to use (like in wendlers 5/3/1 for example). I want to train 3/4 days a week looking to...

dnaielrty‎, 05-10-2020 05:01 AM
05-13-2020, 02:54 AM Go to last post
7 1,032

Trying a new approach to building a workout programs -c&c on volume welcomed.

Disclaimer : English is my second language. Hi people ! So I've been working out since 2004. For the first 10 years I mainly did a full body 3 days a week and sometime a bro-split. These last two years, I have mainly followed a rotation of full body, upper lower and leg/push/pull, balancing all...

Alex025‎, 05-12-2020 10:55 AM
05-13-2020, 01:29 AM Go to last post
9 769

Squat Depth

How is my Squat depth? I know the first rep I didn’t go parallel.

fairbjosh‎, 05-11-2020 02:37 PM
05-12-2020, 12:31 PM Go to last post
9 924

Post How to rebound into your training after lockdown

What's up guys I just recently made a video on how to properly rebound into your regular training regiment after not have been following a consistent training regiment for months because of the crisis. Since many countries are gradually opening back Gym's, I decided it might be a good time to...

Rabie72‎, 05-12-2020 07:44 AM
05-12-2020, 07:44 AM Go to last post
0 689

How to progressive overload without weight

I have been using a 20KG bag of rice as weight for exercises like Squat/ one arm row/ overhead press/ good mornings. I have recently moved houses so I don’t have many items to increase weight so I have been increasing reps and sets e.g Increase by 1 rep for 3 weeks then increase by 1 set an...

Cautious1‎, 05-10-2020 12:12 PM
05-12-2020, 01:20 AM Go to last post
8 969

I'm looking to workout for baseball

Hey all! I'm looking to workout for baseball, I don't have any weights at home and I wanted to know what the best way to increase the strength of my throwing arm would be without having weights. Thank you in advance!

Yammers22‎, 05-03-2020 04:55 AM
05-11-2020, 11:52 PM Go to last post
1 1,228

Thumbs up 61 Now Natty & Jacked

This last monday I decided to close the old thread with a Bang and with some seriously sweet heavy personal best lifts . Today is a New start, A more focused and determined aging but classy gentleman..I hope you like the New direction New determination, a more focused direction with way more...

charlievanriper‎, 12-19-2019 06:41 PM
2 Pages
1 2
05-11-2020, 08:52 PM Go to last post
41 10,209

Greyskull LP vs Wendler 531

Since my own program suggestion got shot down I researched some other known programs. I narrowed it down (personal preferance) to Greyskull LP and Wendler 531 (bbb), but I’m a bit stuck as to which one to choose. As I understand GSLP is more of a, as the program itself says, linear progression...

Nelg1993‎, 05-10-2020 02:43 AM
05-11-2020, 03:50 PM Go to last post
16 1,166

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