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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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Try this.. 1 month work out

The plan contains two two-week blocks. The first has four sessions a week: chest and back; legs and abs; arms; and shoulders and abs. The second has four sessions a week, and they’re different: chest and triceps; legs and shoulders; chest and triceps; and back

jhezie‎, 06-14-2020 10:55 AM
06-14-2020, 04:23 PM Go to last post
2 671

Rate my Bi-Weekly Trainig Program

Looking for critques and critissm on my bi-weekly training programme. What would you change to optimise it? Any tips / suggestions of workout exercises additions welcomed. Images are attached below. Week 1

Jackoozy‎, 06-12-2020 11:22 PM
06-14-2020, 07:50 AM Go to last post
4 875

Is this a good workout?

I finally got some dumbbells and a bench at home. My goal is to lose weight and develop some lean muscles. I dont have much time so I am after short full body workout. Below is variation of 5x5. There are no legs exercises as I will be doing cross trainer x3 so dont want to overdo legs.   Pls...

illusionekuk‎, 06-14-2020 12:02 AM
06-14-2020, 01:57 AM Go to last post
5 715

Arrow Ivysaur's Intermediate Workout Routine

I was thinking of starting this routine, what do you guys think? here is a link to it: I found it kind of odd that you hit incline bench one day, and the next day overhead press I dont know if...

905letters‎, 06-12-2020 05:17 PM
06-13-2020, 03:09 PM Go to last post
1 812

Post My plan

OK. So this is my scenario. I am 5'7 and weighed 75 kg. I cut and followed a routine. I became 58 kg and around 12% bf. (pictures in body space). Now on maintenance due to covid and on increased volume fierce 5 dB routine (not much weights and only dbs at hand). I am planning to bulk up omce...

chillz88‎, 06-13-2020 11:29 AM
06-13-2020, 11:55 AM Go to last post
1 656

ideas on weight when I return to the gym

Ok so gyms are closed still (at least in the UK) and although I have been doing home workouts, they have been pretty poor and half arsed as I need to lift actual weights! I get no enjoyment or sense of achievement with bodyweight exercises. I was just starting a new programme (Viking programme...

themorganator4‎, 06-13-2020 06:26 AM
06-13-2020, 06:30 AM Go to last post
1 617

Romanian Deadlift for lower back growth?

Hey everyone. Just wondering how hard Romanian Deadlifts work the lower back compared to a conventional deadlift. I hear some people say that RDLs dont really work the lower back that much and mainly focus on glutes and hams. I always thought the RDL basically replicated the deadlift once the bar...

dairycorncarne‎, 06-13-2020 01:12 AM
06-13-2020, 05:58 AM Go to last post
8 811

Post Crossfit - Weightlifting - Bodybuilding Hybrid Program

Hello everyone, I am trying to setup a program 5 times per week, about 1.5 hours available time, to combine strength, better muscle mass and CrossFit general workouts. In the place that i live i am doing CrossFit 5 times per week in the local gym but i reached an end. No going back and no...

DrMitsaras‎, 06-12-2020 01:54 PM
06-13-2020, 05:28 AM Go to last post
3 724

Is 1 workout per muscle group a week enough?

My goal is size, with strength being second. Assuming im eating in plenty of a surplus of calories and getting all the macros i need, is 3 workouts a week enough (or every other day) to accomplish getting bigger? 1 upper body push, 1 upper body pull, 1 legs. i was doing 6 days a week...

dylan8433‎, 06-12-2020 01:23 PM
06-12-2020, 06:50 PM Go to last post
13 796

How to get physique like Mac in always sunny before he got super buff?

This may seem like a troll that I want his physique before he got super buff but I’m not trolling, I genuinely just really like his physique because you can tell he’s buff and he works out but it isn’t crazy unrealistic like it’s been in the last few seasons. Right now I’m skinny fat (about 5’8...

jm1747‎, 06-10-2020 02:18 AM
06-12-2020, 05:21 PM Go to last post
5 1,099

Need advice on a strange effect during deadlifts

Hello everyone, I am doing max kg deadlifts or >80% of my capability without any problem less than 5-6 reps without a problem. If i put 20% of my capability for >10 reps my back becomes like concrete and the pain is high. I cannot understand if the pain comes from the spine of from the muscles....

DrMitsaras‎, 06-12-2020 02:00 PM
06-12-2020, 02:16 PM Go to last post
2 563

Red face Need advice for extremely weak core

Hi everyone, Honestly I feel kind of stupid for realizing this now, but I probably have the weakest core out of every (regularly) training individual out there and I really need your advice on what is the best approach to correct this. To give you an idea - I just tried doing some sit-ups and I...

GYMPsycho‎, 06-12-2020 09:07 AM
06-12-2020, 09:13 AM Go to last post
1 617

Want to start 1 month challenge for July

Long time lurker here, love to read all of the expert advice given out by people way, way cleverer than me. During this lockdown I have access to some basic kit and been keeping up with a reasonable dumbbell routine for a few weeks. I am looking at mixing it up and so want to set a 1 month...

somersetpaul‎, 06-12-2020 01:37 AM
06-12-2020, 09:09 AM Go to last post
4 635

Anybody only focus on Hypertrophy?

Anyone mainly sticks to 8-15 reps per set? IDK I feel like I can only focus on one thing, either strength or hypertrophy, otherwise I don't recover well regardless of diet and rest, unless my workout becomes suboptimal for the 2 goals, as I'm doing at the moment. If I had to decide I think I'll go...

DASBUNKER‎, 06-08-2020 01:34 PM
06-12-2020, 08:35 AM Go to last post
17 1,538

Can I do group HIIT training and still build muscle?

When my gym closed three months ago, I did a six-week live virtual group training camp three times a week. It's a combination of cardio (burpees, running, jumping jacks, etc.), dumbbell training (various exercises) and core work. High intensity one-hour classes. Enjoyed it, since it forced me...

HardGainersTry‎, 06-12-2020 06:51 AM
06-12-2020, 06:55 AM Go to last post
1 473

Opinions on rep goal system?

Hey guys. Currently started doing PPL and I've seen Steve Shaw on youtube, implimenting rep goal system to his workouts. The idea is to push every set near to failure and calculate all the reps across all the sets for the exercise, if you reach your goal you add weight to the bar. If not, you keep...

jeremybra‎, 06-12-2020 04:08 AM
06-12-2020, 06:51 AM Go to last post
4 543

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