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★ Routine Design for Dummies 1.0

eknight

178

5 monthsSamanthaOlivier (10): I remember when the all we have about the internet was a Dial-up and shity websites. Now, we have a community of people that are willing to help - that is inspirational as hell! Just by reading this thread you can collect a lot of information and start with your fitness goals. Everyone can easily find a workout, meal plan, great gym wear online and always needed motivation. Good work - I love you guys! XD

★ Simply Shredded FAQ - Read before posting!

Frostshock

38

2 yearsRyanEdward (10): Awesome post

New lifting log. Time to start logging again

lolssons

25

19 hourslolssons (1246): 08/17 Push B Bench 130kgx4 wanted 5 only got four still a big PR tho. Incline db Flies both chest and shoulder flies pushups tricep work Abs Done

New here

Natural4Life

6

5 daysforgottenpass (382): https://www.stronger247.com/cached/2ef9291deea43e2c0696bcac39af2340.jpg

New PR on bench 280lbs

Pikadrew

7

6 dayseknight (58066): I would say you have much more control at the bottom and less bounce. -3X

1000lb club

chardo

2

6 daysNorIda (46936): That was an awesome story. Thank you for sharing.

Is this a good bulk

OneMind

20

7 daysOneMind (13): @eknight that’s a great article that you have posted and have so much information on the questions that I have been having. I will adjust accordingly with all the information you have provided in that forum. I have watched countless videos on proper form, read tons of articles on routines, but everything that I have read (including your forum) pretty much tells you to adjust your routine to what you want for your goals. That is great advice on...

Skinny Fat

angelo

1

7 daysangelo (1): I'm wanting to loose weight but I've read different things and I'm not sure how too. I've been doing ab workouts and just started doing more cardio, all at home. I'm having trouble finding out what exercises would work best for my body. I'm trying to get a flat stomach and get rid of cellulite on my thighs and bum area.

Fds

Pikadrew

1

9 daysPikadrew (19): https://http://www.youtube.com/watch?v=Xrsvq-fSAFM&feature=youtu.be

New toy

wannabemuscular

6

9 daysJsn3004 (3262): @Yeags I wish I had one for farmers walks. You can just load a few plates on the bar instead of having to replace heavy DBs for another set of heavy DBs

Is this good form

Pikadrew

1

9 daysPikadrew (19): https://youtu.be/HgdDgNtv2K4. Just wondering what you guy think this is my current max video

(VIDEO)Told off for dropping weight after a bench press

MrBenchpressa

56

10 daysNorIda (46936): Only 300? That was my last three sets for 8 to increase volume today.

(VIDEO) lifter assaulted at gym for deadlifting

MrBenchpressa

2

11 daysThedude1967 (10): This kid did the right thing by just walking away. Second that guy put his foot on my bar I would’ve broken his fucking face...

At 275lb bench right now

Pikadrew

30

12 daysMrBenchpressa (1): you have told people who have less impressive benches than me that they are impressive, also on my original first thread you actually said "your numbers are not that bad why so much hate" Thats a quote from you, on the first page. Seems like you changed after all the arguing, now you say im weak because your mad.

Why is vegan gains so weak for his size?

JakeSimmonds

53

12 daysMrBenchpressa (1): we will when eknight admits hes wrong

TheDude’s workouts...

Thedude1967

9

16 daysNorIda (46936): Ps. The forum is dead af

strongest

Hambo

3

18 daysDorich (454): Like I said...You have the lower body and you have no upper body, you got a problem building...wait a minute. You have the upper body, and you have no legs, you got a problem building your legs. You have the upper...you have the lower body and you don't have the upper body, the upper body, it is easier to build. So if you have the lower body and you don't have the upper body, it is easier to build the upper body. You have the upper body and you...

rest-pause

Hambo

6

20 daysDorich (454): Are you aware that there are people in this world that have a severe medical condition which causes them to be that way? My mother for instance is one of those people. She is a truck driver that has bad knees and a bad back from driving the truck but you probably do not care about that case either. Oh well I am not one of those people I am 6'4" 245lbs and I exercise every day. I would love to see you say something like to my mother in front...

What’s my body fat %?

Slushy2

24

20 daysDorich (454): About 3.50

Risk for vertabrae injury

Hambo

5

20 daysDorich (454): No. See proof: https://www.youtube.com/watch?v=iYnUUErz0Yk

You're all useless pricks and assholes

JakeSimmonds

13

20 daysDorich (454): "In American English, judgement is generally considered a misspelling of judgment for all uses of the word, notwithstanding individual preferences. In British popular usage, judgment was traditionally the preferred form, but judgement has gained ground over the last couple of centuries and is now nearly as common as judgment." Source: http://grammarist.com/spelling/judgment-judgement/

What are the most effective rotator cuff exercises with dumbbells only?

Dorich

6

20 daysFiremanSi (42349): I prefer bands tbh so if u don’t have buy a mini band. It’s priceless for scap mobility and rehab... When u get one I can help u further. Otherwise I really like YTW’s lying face down in a slight incline bench. Also Blackburn’s are great for putting the shoulder through a full range !!

Which OG Members are still here

ezvmoneybeast

16

20 daysThedude1967 (10): I got locked out of my original account because my email got hacked, but I reluctantly troll from time to time. Same shit, “EK” trying his best to make people feel stupid, that’s the reason I stopped being a part of this community to begin with. I thought after his injuries and that bad accident he’d mellow out a bit, but no. I’ll still troll, but I have no intentions of being a part of anything here.

Need help, lifts keep stalling on cut, over and over?!

forgottenpass

9

21 daysframe (73): Calling Jesus from this forum

PPL hitting upper body 2x per week

frame

52

22 daysframe (73): Still got time, not in a hurry, I anyway almost peaked on my natural gain limit, progress so slow anyways, gona check out these 2 more splits and decide which one to follow long term, either this thread ppl, above upper lower, or this minimalistic routine with heavy compound movements on main days and bodyweight exercises on some rest days just as additional volume in case needed. Latter i think for some reason will work out best..

Elbow faring halfway up the bench press

papabear27

2

24 daysYeags (1114): Flaring elbows will hurt shoulders

Diet

Way2Buy

3

1 monthTrools (1): It depends on the workout routine .

Deload

frame

6

1 monthFiremanSi (42349): @eknight hahaha. @NorIda I knew u cared !!

Fitness startup side hustle

athelitehq

1

1 monthathelitehq (1): Fellow Fitness Junkies, I have no idea if this is the right forum to place this thread or not, but what the heck. Some friends and I have recently launched a company and we need some feedback to help shape the direction we're going. The goal is to deliver sport specific professional strength and conditioning programs online to athletes who may not be able to afford 1:1 coaching with a personal trainer. If you'd be willing to give feedback on...

Stomach Exercise

Way2Buy

2

1 montheknight (58066): Not sure what you're asking. Can you be more specific? -3X

Fat Loss Help Needed!

kbahramicc

12

2 monthsahmedbashir (1): Human body is very complex. and every body has different body types, BMR and BMI, which requires different body types. I would suggest you should concentrate on calorie deficit. What Is a Calorie Deficit? Each bite of food you eat contains energy in the form of calories. You need to consume calories for your body to function properly. But most of us consume more calories than we need each day. This creates a calorie surplus or calorie...

Please recommend some gym wear brands thanks

ahmedbashir

3

2 monthsahmedbashir (1): Is Gucci into sportswear too?

Progression models

frame

4

2 monthsframe (73): aha, I see the point, intermediate progression is purely for strength progress then, or if chosen for hypertrophy goals then other exercises for same muscle have to go up in volume which also complicates a program quite a bit, but still may be useful if strength gains plateaued for longer period of time..

Breathing

Hambo

4

2 monthsWay2Buy (1): :O LOL...

Almost fainting during a lift today?!

forgottenpass

9

2 monthsYeags (1114): Low blood sugar drink orange juice

LIFE UPDATE

Cannonball

10

2 monthsWay2Buy (1): Wow! Your story sounds like inspirational. Congrats your recent success and also good luck with your second gym. :D

Shoulder problems

wannabemuscular

4

2 monthswannabemuscular (33210): @eknight I admittedly have been neglecting my band pullaparts, but I've been doing ER work religiously. I will have to be more consistent with the pullaparts. I'm also struggling with spasms in my left Glute Med. It gets so bad that if I stand or walk long enough it will radiate down my quad to the knee causing a numb/wet feeling. If I sit and do some stretching I get instant relief. With that, I've been doing all kinds of hip abductions...

My training log

getfit24

103

3 monthsgetfit24 (43): BENCH PRESS 3X5 90% 1RM ACCESSORIES: OVERHEADPRESS 4 SETS OF 6 75% 1RM 5 SETS OF 10 INCLINED DB PRESS INCLINED DB FLYE CABLE CROSSOVER SIDE LATERAL RAISE TRICEPS PUSHDOWN -- CIRCUIT DAY 15 reps, 4 rounds KB Swings Hip Thrusts TRX Rows 30 sec plank -- BACK SQUATS AT 3X5 90%1RM ACCESSORIES: 4 SETS OF 6 90% 1RM ROMANIAN DL 5 SETS OF 10 GOBLET SQUATS LEG PRESS LYING LEG CURL LEG EXTENSION CALF RAISES -- OVERHEAD PRESS 3X5...

Workouts and Sports

acoble02

5

3 monthsacoble02 (10): Any other opinions? I know I need to raise my calories up. But since I’m so active outside of the gym, should I do less days in the gym to give me more recovery time? Like a 3/4 day workout? What do u guys think?

Two questions about my squat

JakeSimmonds

6

3 monthsJakeSimmonds (151): COME POST MORE COMMENTS YOU HOMOS!

Cutting Macros

mrjoshua88

3

3 monthsmrjoshua88 (25): Yeah. I thought fats might be a tad low. I’ve never tried cutting on higher carbs, so I’m interested to see how my energy levels and body composition work out. Cheers.

Ab Stimulators on a Budget

ajdigital1

1

3 monthsajdigital1 (1): There are two Abs simulators are on sale, both are 50% off. Enjoy toned muscles with this deal. Available on Amazon use the Keywords to find! 😀50% off with discount code " M4IYMC3F " it is $45.95, you will only pay 22.96 after use the discount code. Basherry Ab Toner Abs stimulator Abdominal Toning Belts Muscle Training Gear,Portable Unisex Fitness Training Gear,Wireless Muscle Exercise Equipment Shaping Instrument 😀50%...

Max deadlift for a 15 year old

Wicmit17

8

3 monthsWay2Buy (1): :D Increasing your strength and handle the above.

Right Workout Clothes for Gym

Way2Buy

4

3 monthsWay2Buy (1): Thanks for your suggestion. :)

Check Out my Crazy 2 year transformation!!!

cutigers99

1

3 monthscutigers99 (1): Let me know what yall think! https://youtu.be/LpILSY6gafU

Do I have enough muscle for a cut?

conraja

8

3 monthseknight (58066): No time to eat? C’mon bro, that’s not like having to make time to train. It takes 3 minutes to eat a pop tart and bottle of milk. If you want it, you’ll make it happen. If you don’t you'll make excuses. Not working out a way to fit meals in is no excuse to start a cut when you’re you don’t have enough muscle to start with though. -3X

Training abs

Mustbenice

6

3 monthsJsn3004 (3262): I don’t even know why I try if everything I say goes in one ear and out the other. I don’t get why you posted this. It appears you already had your mind made up.

Best weight loss pills

marymartins

15

3 monthslasjack (13): a caloric deficit and exercise. There are no short cuts (that are healthy and maintainable long-term).

How is my bulk going? Bf esti/ Advice?(pics)

NoviceKev

4

3 monthslasjack (13): I agree with Frame and I would also try to get at least a few heavy sets in per week (1-5 rep range). I have found strength is critical to preserving lean body mass on a cut.

So confused, what to do?

Smash00

34

3 monthsSmash00 (1): Thoughts?