Forum: Workout Programs

I did not do much research and just do what seemed right along with some lifts that I did as a teenager from football. Iv been doing this routine for a couple years now. On average twice a week. Can people advise what parts of my body I am neglecting. NOTE: I’m not big on lower body I do...

I was talking to John Heart the other day on facebook, 2013 Mr. America Natural... He basically has been using heavy duty style training his entire career. Going to give it a shot and post results, anybody familiar with this type of training and use it exclusively? Thanks.

Upperbody (Chest, back, Bicep, Tricep, Front delt) Barbell benchpress 3x8-10 Shoulderpress 3x8-12 Bicep Isolation 3x12-15 lat pulldown 3x10-12 Cable chest flies 2x10-12 Tricep Isolation 4x12-15

Hello everyone is this workout split a good way to hit each muscle 2x per week : chest and triceps back and biceps shoulders legs rest repeat If so please let me know, if not then can you please give me suggestions ?

RPE 6 with the following: BB Flat bench 6x10 DB Incline: 4x10 Extensions (Incline and Lying): 3x12 each vs RPE 8.5 with half or two thirds the above volume.

Hi would really appreciate any advice, I feel like after looking on here I'm doing too many exercises? I'm definitely not making very fast progress but half of that is down to me not following a diet very well, I definitely struggle to hit maintenance levels on my calories. Age: 31 6ft 2in,...

Hi guys!!I have a big problem with my legs!! i've been working out almost 10 years combined with kick boxing!! The problem is that my my upper boddy is in really good shape after i stopped kick boxing but my legs isnt growing at all!!! it doesnt matter how muck kg im pushing lifting squating etc...

I hear a lot of conflicting opinions on supersets. Some say they're good; some say they're absolutely terrible. Some say you need to do it with isolation exercises with work different muscle groups. Some say you do it with similar muscle groups. I've had one person say "superset chest with...

Don't know if this is the correct place for this topic, so i apologize in advace. some context, im 28, 6ft2in tall, I started the gym about a year and a half ago, i used to weight 140-145lb at the start, very skinny, now i weight around 180lb. My goal is to reach 200lb, but as of the last 2...

Hey :) I’m new here so I hope I’m posting in the right forum. I have quite bad social anxiety which prevents me from going to the gym. I’m overall pretty satisfied with my body, but the one thing that bother me is that I’m quite flat and would like to grow my glutes. I’ve seen all those workout...

Hi, Please can you critique the following program for a lean bulk? Am I training enough and with correct exercises and exercise combination? My profile: Age: 41 Weight: 127lbs Height: 5'11 Goal: LEAN BULK

On the one hand, I thought, maybe these are good for someone who doesn't want to get big and strong, or get super good cardio fitness, and just wants the best bang for the buck all 'round 45 minutes. On the other hand, when my wife did these things at the gym, she didn't get strong and didn't...

Hi, this is my situation: bulked up from 60kg to 78kg, cut down to 70kg, running the Fierce 5 Novice Routine. Made some decent progress (though I always struggled with squats). This ended about 2 years ago. I have since then been maintaining weight and progressively abandoning the gym (lol). ...

I don't know about others, but there are times that I can't make it to the gym due to work (or life). On those days, I'd like to see what others may be doing as a quick (5 to 10 minute) workout between meetings or calls. For example, I have found a couple of 4 minute nitric oxide dump routines,...

Hello everyone, I've been working out for 6 months now by using AllPro's Beginner workout. I've followed the routine by increasing reps and weight and for the past 6 months I noticed some results. I gained a lot of strength, back then I am having a hard time carrying 5kg dumbbells and I...