Forum: Workout Programs

So I’ve been renovating my home recently (1 week) and therefore eating a lot less (1500-2000 calories instead of 4000) and man…..all my numbers are drastically dropping in the gym. It feels so bad.

Hello, my name is lukas and i have been Training for the last 10 years. My focus was always on another cardio sport, but i always did 2-3 workouts a week in the gym. I am 6.3", weight 226lb and my bodyfat is 15%. I started cutting with a high carb diet just a week ago. During the last half...

Physio said to do legit baby weight for 6 weeks for my upper body (e.g. 10lb dumbbell bench press) as part of shoulder rehab, can train legs as hard as usual though. If I did this, would I lose any muscle? Assuming I eat enough, get enough protein, sleep enough etc.

Could I build a big chest only doing peck deck or is it necessary to do a pressing movement like a machine press or barbell bench press? As I feel it would be easier to work chest with other muscle groups if no pressing movement

Getting ready to run Jim Stoppani's S2S program. I find it odd given his reputation that I can't seem to find any information anywhere about how heavy to go, or what the RPE/RiR on each set should be. Seems like crucial information. For example, workout 1, you lead off with 7 sets of bench...

Since I reached all my lifting/bb goals I’ve decided to attempt to improve on running. Going for the 1.5 in under 10 mins. (I’ve done this 10 years ago at a lower bw about 165 lbs) Any tips?? Starting 180 lbs (12-13% bf) Lifting to maintain mostly Monday- upper strength Tuesday- lower...

It is translated from spanish. A spanish benchpresser can max rep 200 kg with a body weight of 80 kg. Here is his method, based on high reps: "Hypertrophy is trained at high reps," "high reps to gain volume," or "high reps are for bodybuilding." How many times have we heard it? There is still...

Looking for a powerbuilding program to run next year. Can’t find any reviews when searching the program. Looking to get some input or if you have a recommendation - I’ll research whatever is recommended. Current lifts: S: 505 B: 365 D: 690 O: 245

So I'm only going for hypertrophy. I am pretty much fully recovered to hit each muscle twice a week. I'm slowly adding more exercises to my program, but perhaps I should be focusing on the rep range or sets? I'm just always afraid of neglecting some exercise to get a lagging muscle-imbalance. ...

I want to introduce myself to you all. My name is Devon, and I am trying to reach some goals, and seek help and advice, and hopefully not ask for too much lol. I am 29, and drive semi trucks for a living, have a lovely wife and 2 (soon to be 3) kiddos at home. Being in the union and driving a...

Hi guys, Looking for some critique on my routine, as of yet I don't feel any burn out, so I don't think there's too many sets, however I am curious if you guys would deduct a workout from the chest/back day. I run it Chest & Back/Shoulders & Arms/Legs/Chest & Back/Shoulders & Arms/Legs/Rest, so...

Any recommendations here? Looking for some weight training program for my wife just to stay toned without bulking up. We started last week with basic workout mainly low weights and high reps but any thoughts most helpful.

Hi everyone, hope all is well. New to the forum and also quite new to working out. Long story short, I wanted to know if the routine and diet below is good for building muscle and loosing weight. I'm 36 and I've been doing this for about 4 months now and have lost 8kg and built a bit of...

Hi, just made an IOS fitness app Fit Workout Routine: Planner (on the app store) for planning and logging workouts for the week. It includes some premade workouts and you can also choose your own exercises for a workout session. Give it a try if you want something simple to track your workouts

This post will trigger the fat phobic and that’s ok. This is for the skinny natural bros who are struggling to bench 165 for reps. Read on to learn and understand how to gain fast and grow into a BIG MAN who is repping 315 on bench and 405 on squats. These are the FAST BULK Rules and they...

Hello everyone. I am 16 turning 17 this year. I have been working out for approximately one and a half years. In the start of my fitness journey i started noticing visible gains as well as strength gains. My family and friends also did. I sticked to the plan continuing working out. For the last 6...

I'm trying to develop a relatively minimalist (?) workout plan for myself, where adding an exercise will not significantly increase gains, and removing an exercise will notably decrease gains. Using only dumbbells and a pull-up bar. Barbells and resistance bands are also acceptable, but I avoid...

I was thinking either Full Body/PPL/UL I bench like 80lbs so im really weak yeah for my PR. I want to strengthen my body, as im skinny fat, my muscles wont show anyways yet. Bulking now cuz im 116 lbs im 15 but during the summer like in 10 weeks i wanna cut and look semi good. LMK if you have any...

I have very little time as i get home at like 7 monday-thursday since i do swim, i have friday and saturady and sunday free, i can also do monday-thursday but it would be a lesser workout any suggestions?

Hi, I currently just started lifting... i was doing sets of 185 and im working up to sets of 205 now... im lifting it 9 reps and doing many sets as possible til i just cant lift it anymore.. Im limited to just a simple bench press setup. What other lifts or workouts can i do with my limited set...

Would Fierce5 still be solid if I replaced the compound exercise for the upper body with bodyweight exercise? In case this would be useful information to answer: I weigh 180 lbs and am 180 cm tall. Diamond & ring pushups instead of bench. Pullups & chinups & inverted rows instead of...

Hi all, been swimming for last 3 months, is this an appropriate workout for me? I've attached spreadsheets of my eating and my swim progress. Lifting weights is new to me, so would like some advice. Monday: Upper body 3 sets each of whatever I can manage bench press lat pulldown overhead...

Good afternoon, guys. Iv been back in the gym for about two months now after taking 4-4.5 years off. Im self employed so much more flexibility in my schedule… Two months ago my weight was roughly 147lbs. I’m 5’9, been skinny me whole life. Iv been running the fierce 5 beginner program 3x a week...

Hello guys, my question is regarding my current training-plan. My main sport ist handball an I go to the gym to support that sport. I'm currently going 3 times a week and splitting these days into one max. strength, one speed strength and one functional training (like core stability,...

I‘am gonna start running the program this Monday and I‘am unsure about something. 1. If in the future I fail to get 5,5,5 reps on let’s say bench press on a Monday, do I have to try and get 5,5,5 or 6,6,6 the next week? I‘am asking because you’re supposed to increase reps every week and weight...