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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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How often should i isolate arms ?

Hello, i have a question. I train fullbody training 4x per week. I do only compound exercises (squats,deadlift,pull-ups,dips etc.). Im 195 cm tall, so im classic long,skinny guy with long arms, even when i added muscle to the arms (I have definitely bigger bic and tric) they still look small to...

Skukr‎, 08-22-2020 08:54 AM
08-22-2020, 11:53 AM Go to last post
7 522

Strength training programme after heart attack

Hi all used to be on here years ago but had to stop due to health condition. I now have a different condition which I know you can help me with. I'm looking for a good strength training programme for someone who has had a heart attack I know that might sound mad but I've been told I now have to...

jay71‎, 08-14-2020 12:33 PM
08-22-2020, 07:34 AM Go to last post
6 1,149

Advice on Training Program [Intermediate]

Training Program. Made some edits per the comments below, thanks for the input. Alternate Workout A and B on non-consecutive days, 3 workouts per week: WORKOUT A: Squat (3X5) Bench Press (3X5)

Jimmyftw‎, 08-21-2020 11:58 PM
08-22-2020, 06:52 AM Go to last post
8 683

My Workout Program

I'm new to gym life. I try to lose fat. 20 min on threadmill high pull 10x3 Chest press 10x3 Shoulder press 10x3 Dumbbell Curl 10x3 Push Down 10x3 Leg Extension 10x3 Leg Press 10x3

weightloser11‎, 08-22-2020 04:00 AM
08-22-2020, 06:44 AM Go to last post
3 433

My current workout split

Just got back into the gym a month ago after they opened back up here and was wondering - Does it matter if I do the same exercises all the time as long as i'm progressing? for example this is my current split Monday: Chest / Shoulders / Tri's - Chest focused, 2-3 exercises, 3-4 sets per body...

Rooskie93‎, 08-21-2020 07:03 AM
08-22-2020, 03:06 AM Go to last post
12 990

Weight changes with recomp

Hello! First post ever! With bulking and cutting you can measure progress by how fast you are losing or gaining weight. How does body weight change with recomp? How do I measure progress? I'm going for the approach of a slight deficit of 10% and heavy weights with progressive overload (and enough...

Ninniane‎, 08-19-2020 08:03 AM
08-21-2020, 08:14 PM Go to last post
9 905

High intensity full body?

Would it be feasible to combine High Intensity Training to a full body advanced novice-early intermediate program? I’m thinking 2 warm up sets of 8-10 then an all out working set of 6-8 reps close to failure for compounds like rows, pulldowns, bench, presses, hack squats, etc Then 1 warm up...

BeginnerGainz‎, 08-20-2020 03:14 PM
08-21-2020, 05:58 PM Go to last post
7 763

Unhappy Keep stalling on pretty low numbers on F5. Time to change program?

Hey guys, I've tried to avoid making this post for a few months, but I'm still not sure whether this is normal or I'm screwing up somehow. Before 'Rona, I've stalled at: 65kg Squat/55kg Front Squat 42,5kg OHP/60kg Bench 57.5kg Pendlays/60kg Lat Pulldown (I am male, 1.83m, 77kg,...

freakahontas‎, 08-19-2020 11:02 AM
08-21-2020, 03:04 AM Go to last post
28 1,232

14 day No EQUIPMENT workout. HELPPPP!!!!

Hi there, I basically will be traveling to the UK for my University and therefore will have to self-isolate for 14 days. Therefore i will not be allowed to access the gym at all. Currently i have been doing a PPL split( home gym) (6days a week) However i have no idea how i will manage to stick to...

Prath1212‎, 08-20-2020 11:56 PM
08-21-2020, 12:59 AM Go to last post
1 527

As a bodybuilder, should I spend as much time doing HEAVY strength training?

For example, for every 3 mesocycles of hypertrophy work I do, is it necessary to balance it out by doing 3 mesocycles of heavy strength (70-85RM) for maximum development?

superman238‎, 08-20-2020 12:25 PM
08-20-2020, 03:27 PM Go to last post
5 718

Lower body program critique please

Hey all. Trying to design a program to bulletproof me for specific purposes... Allow me to explain. I work like crazy all summer, and get most of the winter off. I run several winter traplines, do winter expeditions on snowshoe, snowmobile, etc. I drag deer, chisel through thick ice,...

Hutrapper‎, 08-18-2020 05:41 PM
08-20-2020, 05:51 AM Go to last post
10 854

Lightbulb So that's why people do multiple sets!

I just watched this great clip on youtube, it said that when lifting for muscle gain while doing one set until failure it's not the actual muscles that is stopping you from continuing your lifting, it is the fatigue of not being able to have a break that is stopping you from further lifting. ...

rocknrollguitar‎, 08-19-2020 05:57 AM
08-20-2020, 01:44 AM Go to last post
19 976

Critique db only workout routine any advice much appreciated..push/pull/legs lighter

Push - day 1 ------------------ Flat db bench press 5x(8-12) Pushups 5x10 Db floor press 3x(8--12) Seated db press 4x(8-12) Db lat raises 3x(8-12) Narrow wall pushups 4x10 Pull - day 2

roomarx‎, 08-19-2020 06:06 PM
08-19-2020, 09:00 PM Go to last post
2 517

31, Quick Plan Referral

Hey Group, Quick Background: Had an active lifestyle as a kid and teen but with age came other interests and that was no longer a focus. Up until Covid-19 shut things down, I had a semi active lifestyle. One day a week was focused on bouldering, while three to four days a week would be spent at...

503Jeep‎, 08-18-2020 12:47 PM
08-19-2020, 04:04 PM Go to last post
2 684

Fierce 5 questions

Hey guys Planning on doing f5, been struggling to get back into lifting (not alot of motivation atm) and focus on my fatloss and thought about hitting f5, volume seems nice and exercises too I got the following noobish questions, I know don't alter the program, it ain't nothing about...

IronDwarf91‎, 08-18-2020 11:44 PM
08-19-2020, 09:14 AM Go to last post
4 716

Help with fixing a program

So its been awhile since I've looked at any gym equipment after injuries and whatnot. Finally got through all that and trying to get back to losing some gut and gain some tone, but limited space has me stuck with dbs, kettlebells, and a bench for now. Looking around I like the concept of allpros...

Zerokilla‎, 08-15-2020 05:00 AM
08-19-2020, 01:38 AM Go to last post
2 808

Post lockdown: Need some reassurance on my direction. Thanks!

Guys, firstly this forum is always so supportive and I am feeling a little lost right now so would appreciate any help. About me: Male, 34 years old, 170cm height, current weight 71kg Pre-lockdown workout profile: 4/5 times a week I've had a bit of a crazy journey with my workouts this...

harmio‎, 08-10-2020 07:02 AM
08-19-2020, 12:05 AM Go to last post
5 1,341

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