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★ Routine Design for Dummies 1.0

eknight

178

4 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

3

14 hourslolssons (1225): Legs B SLDL 120kg 3x5 Lunges 5x10 per leg 20kg Extensions 5x12 55kg Curls 5x12 55kg Calves 5 set

Diet

Way2Buy

3

5 daysTrools (1): It depends on the workout routine .

Which OG Members are still here

ezvmoneybeast

13

6 daysr1c0 (55): Wow that's wild, I had a pretty brief stint on here around 2013-2014 after lifting for a year when i was trying to get into better routines. I stumbled upon here when it was still SS. I ended up with a shoulder impingement that I believe started from years of baseball, and was sidelined due to that and dumping more time into school. Body has been going to shit ever since, desk jockey electronics technician job and still busy with school. Want to...

Deload

frame

6

10 daysFiremanSi (42322): @eknight hahaha. @NorIda I knew u cared !!

Fitness startup side hustle

athelitehq

1

16 daysathelitehq (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

19 dayseknight (58009): Not sure what you're asking. Can you be more specific? -3X

Fat Loss Help Needed!

kbahramicc

12

25 daysahmedbashir (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

27 daysahmedbashir (1): Is Gucci into sportswear too?

Progression models

frame

4

30 daysframe (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

1 monthWay2Buy (1): :O LOL...

PPL hitting upper body 2x per week

frame

47

1 monthframe (73): Small update: progress goes good on all main lifts so far except of chest strength - was benching same weight 3 weeks in a row and last time even less reps with same weight, decided to cut down chest volume to recover better: minus 1set of incl bb/db chest press and minus 1set of pecdec on first push day; minus -2 sets of machine chest press on second push day, +1 set of crossover on second push day, also added more band pull aparts just...

You're all useless pricks and assholes

JakeSimmonds

10

1 montheknight (58009): This. His behavior got him a little time-out. -3X

Almost fainting during a lift today?!

forgottenpass

9

1 monthYeags (1102): 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 (33171): @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

2 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

2 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

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

Why is vegan gains so weak for his size?

JakeSimmonds

50

2 monthsJakeSimmonds (151): you seem to have completely misunderstood what I said

Cutting Macros

mrjoshua88

3

2 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.

rest-pause

Hambo

5

2 monthsJsn3004 (3247): One can literally Google "rest-pause" and find out what it is in less than a minute. Funny how you're questioning my intelligence.

Ab Stimulators on a Budget

ajdigital1

1

2 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

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

Right Workout Clothes for Gym

Way2Buy

4

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

Check Out my Crazy 2 year transformation!!!

cutigers99

1

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

What’s my body fat %?

Slushy2

23

2 monthsSlushy2 (1): Bye bye

Do I have enough muscle for a cut?

conraja

8

2 monthseknight (58009): 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

2 monthsJsn3004 (3247): 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?

Can I Drink Tea?

evegrant

7

3 monthsWay2Buy (1): I think this is not the good idea. Because probably you drink tea for a pleasure, not for health benefits. Many people acquired a habit to add a bit of milk and sugar to their regular cup of tea. it is a matter of taste, but not give benefits for our health. :)

Is Lemon Water good for Weight Loss

Emmac01

18

3 monthsYeags (1102): Lemon water wont significally help any if it did it would eat a hole in your stomach..: plus not enough scientific evidence to prove it helps. Only hard work and dedication works no shorcuts!!!!

Want to enter a bikini competition..

ewhite

8

3 monthseknight (58009): Don’t you people read? This thread is a year old! -3X

Another LOG for the Old Man

wannabemuscular

284

3 monthswannabemuscular (33171): Had a visit with the chiropractor today. Long overdue. My left hip has been bothering me on and off for months and lately it's been more constant. My hips are out of alignment with the right side being about an inch lower then the left. I'll be going for weekly visits for awhile and will probably lay off the hips in training for a couple weeks.

Pec Tear = Comp prep over. Continue shred?

skinnykant

8

3 monthsMick_MPH (1): @skinnykant There are many variables that will be at play to continue a cut and retain your muscle - You said you increased your calories. Go up to baseline and leave calories there for atleast 2 weeks. Due to being in a deficit for so long your metabolic rate would of slowed. Not only this you will re-sensitize hormonal balance. Studies show re-feeds don't have to much of effect on the metabolic system. You need food increased for a longer...

Steroid + PCT

Juicywog

8

3 monthsmedicalgrower (1): And what if I also add God's Gift to this ratio? Will it interfere?

Rate my workout plan

Sionizer

5

3 monthsmedicalgrower (1): Actually, you are right. There are a lot of useful information. But not about working out.

Diet Advice for Gymer?

kubipan

6

3 monthsJulianDownes (1): Yes, the FAQ thread is informative.

How much should i aim to eat?

Smash00

4

3 monthsjostrosky (304): Just start at one of the numbers at a week and if you gain weight then drop calories or add in exercise. You will have to play with the numbers. No calculator is going to give you the magic number it will only set you up at a starting point.

Shoulder/triceps/chest and back/legs/biceps?

Smash00

25

3 monthsJsn3004 (3247): @eknight This guy is always trolling. Numerous accounts from the same IP address. i'd just let it go. It amazes me that someone is so bored and sad with their life that they decide to do shit like this.

Need help.. Double butt..

yogstrong

12

4 monthsyogstrong (10): Ok understood, thank you :)

Need help

isven219

2

4 monthsFiremanSi (42322): I would select a proven workout to start with... u don’t look like u’ve attained much muscle so maybe ur still new to lifting and can take advantage of newbie gains !! Next I’d track ur intake making sure ur macros are in point for an extended period of time making sure they’re in a surplus !!

Risk for vertabrae injury

Hambo

4

4 monthsPugnaciousG (1): You can read some reviews on the topic like this.

Easter

Yeags

3

4 monthsPugnaciousG (1): Have nice Easter

2018 Onwards and Upwards Log

varunj17

20

4 monthsvarunj17 (498): CYCLE 2 Week 4: 1. Squats: Set 1: 110kg X4 Set 2: 110kg X4 https://www.youtube.com/watch?v=nfghWIMaFtY Set 3: 115kg X3 2. Pause Squats: 3 X 90kg X 3 followed by Chest Hypertrophy

Easy or hard

Mustbenice

7

4 monthsYeags (1102): The point of cutting is to see the results of your work so why work easier and lose all your gains while cutting lift heavy while cutting and try to preserve as much of your progress as possible... no easy way out.:

TheDude’s workouts...

Thedude1967

6

4 monthswannabemuscular (33171): Come on, honestly, it is pretty much on life support. Might as well rename the site to "Steve's workout journal".