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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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Active 5 Workout plan

My gyms got closed on November 1st and I sadly had to stop working out. Now I got myself a Active 5 for Christmas to do a little home workout. Any suggestion concerning a workout plan? I know I can’t bodybuild without a gym or proper equipment, but does anyone have a good suggestion as to keep...

Cassed98‎, 12-25-2020 09:25 AM
12-25-2020, 02:05 PM Go to last post
2 642

Lightbulb Upgrade my workout program

Hi All, HISTORY: - Haven't consistently worked out in years - office job / sedentary life style (I'm considered skinny fat) - Joined the gym & started getting active in October 2020 - FYI, added 1-2 exercises to improve my strength for padel tennis (+ to avoid injury) GOALS: 1) BMI to be...

RWWN‎, 12-25-2020 10:34 AM
12-25-2020, 11:06 AM Go to last post
4 598

Thoughts on Program

I am coming off a powerlifting routine in about a month, so I wanted to avoid the SBD competition lifts and do some different stuff when I finish. Also, I’m trying to get a little more athletic and well rounded while still focusing on strength. I tried to throw in a handful of strongman movements....

Brandon2576‎, 12-24-2020 02:05 PM
12-25-2020, 09:25 AM Go to last post
12 858

Full Body vs Split: what is less taxing on central nervous system?

Let's say I would do one time full body workout per week, would it be more, less or equal taxing on the central nervous system than doing push/pull/legs with exactly the same volume?

WasWeissIch‎, 12-22-2020 12:58 PM
2 Pages
1 2
12-25-2020, 02:00 AM Go to last post
36 2,378

Lower reps more likely to build imbalances?

Is there any correlation between lifting at higher intensities/lower reps and an increased likelihood of developing asymmetries? I’ve done 8+ reps for the majority of my training but this year was the first time I started training with higher intensities in the 3-5 rep range and I’m noticing...

dairycorncarne‎, 12-24-2020 01:17 PM
12-24-2020, 03:14 PM Go to last post
5 758

Are RDL’s and good mornings interchangeable?

I constantly see people in my gym doing both of this lifts. Is there any difference in terms of muscle activation?

Alexlarex‎, 12-23-2020 06:38 PM
12-24-2020, 02:39 AM Go to last post
4 824

What are the differences between PH3 and PHAT workout programs?

What are the differences between PH3 and PHAT workout programs? What are advantages and disadvantages of one over another?

John34567‎, 12-23-2020 08:11 PM
12-24-2020, 12:51 AM Go to last post
1 721

Creating Intermediate Program

What do you think about the below intermediate workout for a 46 year old male doing a recomp? I know I can get a proven workout, so think of this as a mental exercise to cure the COVID boredom. All that is available is a set of dumbbells, bench, squat rack, barbell with bumper and steel plates and...

LazerTag‎, 12-22-2020 06:13 PM
12-22-2020, 10:45 PM Go to last post
20 1,222

Snatch grip VS deficit deadlift

Any substantial advantages/disadvantages between these two? I get they both achieve better stimulus/fatigue ratios than normal deadlifts by increasing ROM and reducing weight. To me it seems deficits may be more dangerous if the object you’re standing on slips beneath you but that’s all that comes...

CatsAndMice10‎, 12-22-2020 03:11 AM
12-22-2020, 03:28 PM Go to last post
11 924

Gym lockdown motivation

I reall need help rn. My gym has been on lockdown since around November 1st. As I wasn’t able to go to the gym and I sure as hell couldn’t do a equipment free home workout, because for me they were really boring. As I didn’t workout anymore, I stopped with my strict nutrition. The gyms won’t open...

Cassed98‎, 12-21-2020 01:52 AM
12-22-2020, 12:39 PM Go to last post
20 1,432

Full body workout no equipment

Hello, I'm going for 2 weeks to another country to party since my country is on lockdown, they have gyms here but I think I should take the 2 weeks off since I've been getting a lot of back pain likely due to overtraining. However I don't wanna just sit on my ass i still want my muscles to work....

Datboileg‎, 12-20-2020 04:46 PM
12-22-2020, 01:15 AM Go to last post
4 979

Does the PHAT workout program exercises every important muscle or any of important mu

Does the PHAT workout program exercises every important muscle or any of important muscle is missed? PHAT: simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html

John34567‎, 12-20-2020 10:37 PM
12-22-2020, 12:37 AM Go to last post
17 1,042

Continue with full body or switch to 4 day split?

Hey, guys. I'm currently doing a full body 3 day split and wondering if it would be beneficial to switch it up to maybe a 4 day split. Stats: 30 year old male. 6'3 at 205lbs. The following are rep weights. Bench - 235 Squat - embarrassing at 235. Lower back injury from years ago....

Aggressor27e‎, 12-17-2020 06:56 PM
12-21-2020, 06:51 PM Go to last post
9 1,441

What exercise(s) is/are best replacement of squat in PHAT?

I am 38 years old and I am afraid of back injurie and hernias. Which exercise(s) is/are best replacement of squat in PHAT workout program? I understand that squat is great exercise and it is hard to find good replacement for it but I need to replace it with something.

John34567‎, 12-21-2020 12:20 PM
12-21-2020, 03:24 PM Go to last post
6 799

Please explain "speed work" for PHAT.

For PHAT, could you please explain "speed work": On your hypertrophy days you should do some speed work (6-8 sets of 3 reps) with 65-70% of your 3-5 rep max to start your workout with the power exercise you used earlier in the week. from:...

John34567‎, 12-21-2020 09:04 AM
12-21-2020, 10:49 AM Go to last post
3 713

Exclamation Friend needs help

I have failed my friend in getting into shape. Someone give me a plan that works for him. To fill you in on him. He's 5 6, 190lb, goes to the gym 3 times a week. Wants to get jacked... 🤔... But won't push himself so that's where I struggle helping him. More information. He's on a mood stabilizer,...

Labocania‎, 12-21-2020 06:43 AM
12-21-2020, 09:28 AM Go to last post
6 736

Critique my push/pull split?

Push: Squat 4x8 Incline DB Press 3x8 Decline DB Press 3x8 Lateral Raise 3x15 Tricep Extension 2x10 Pushdown 2x10 Pull:

metallick‎, 12-20-2020 09:36 PM
12-20-2020, 10:16 PM Go to last post
3 786

What size plates should I be using for deadlifts?

I just noticed that the plates I’m using for deadlifts are approximately 350mm in diameter. Is this too short and basically a deficit deadlift? Just wondering what height the plates should be off the ground so I can increase it with mats or something. Thanks.

CatsAndMice10‎, 12-20-2020 04:18 AM
12-20-2020, 03:53 PM Go to last post
11 945

Progression

Hi, im doing a full body routine. Im getting very fast progression on my legs and back but quite slow on the rest (arms, chest, abs). Is it genetics that certain muscle groups are more prone to develop or should i try a new fullbody program?

nfelix77‎, 12-19-2020 05:29 AM
12-20-2020, 02:47 PM Go to last post
10 1,031

Barely internediate levles after 3 years of lifting: am I wasting my time with LP?

Just a disclaimer: I’m doing my best to sum up my whole lifting career. This is a bit of a read so I appreciate the help Started lifting weights around March of 2018. Did Stronglifts and from day one I was bulking on 1 lb a week. From day one, I couldn’t press an empty barbell but was able to do...

Odifududix‎, 12-12-2020 12:28 AM
2 Pages
1 2
12-20-2020, 10:45 AM Go to last post
39 4,225

Recommend good 4 days split program for building mass (hypertrophy)

My main goal is hypertrophy. Before I was exercising 3 days a week with AllPro program + several exercises added. I feel that I need something more complex now. Please suggest 4 days split program that focuses on building mass (hypertrophy).

John34567‎, 12-20-2020 09:58 AM
12-20-2020, 10:05 AM Go to last post
1 733

Does anyone get bigger mass from training to failure each set?

Hi all, I know this topic has been discussed thousand times. I'm just curious to see if there is anyone benefited from training to failure each set? Screenshot i.imgur.com/DaFtRTT.png

johnnxiv‎, 12-19-2020 09:47 PM
12-20-2020, 07:42 AM Go to last post
10 892

Should I quit cutting if I’m getting weaker or just push through it?

https://imgur.com/a/R97j2bY (left pics are current; right was when I was starting my cut) I started cutting the first week of November after a failed bulk where I went up to 169 lbs at a height of 5’6. When I began my cut I was losing 2 lbs every week yet my strength still went up for my squat...

Odifududix‎, 12-19-2020 11:38 AM
12-20-2020, 07:15 AM Go to last post
22 1,060

Training Philosophy

This is my first post here. Short story is, I have 2 jobs and other responsibilities that do not allow me to train as much as I used to. I have trained in the past and prefer full body training over split training for many reasons but mainly its because I enjoy training that way. However I have...

KrezemN‎, 12-20-2020 01:01 AM
12-20-2020, 01:05 AM Go to last post
1 683

Limited equipment!! Is this program decent?

So recently I had to cancel my gym membership but I have my own power rack, barbell, an EZ curl bar and a decent amount of actual weights. Based on this limited amount of equipment i’ve been doing this as my program: Monday/Thursday (Chest/Shoul/Tri) - Bench 5x5 - Barbell OHP 5x8-10 -...

Lukef139‎, 12-18-2020 09:44 AM
12-18-2020, 05:12 PM Go to last post
9 873

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