Forum Home

★ Routine Design for Dummies 1.0

eknight

178

9 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

My New Loggy Thingy

kickinchicken

17

1 daykickinchicken (8536): So..... let's just call my lack of logging a 1+ year deload ;) Currently nursing some lower back and shoulder pain. I can't hit the weights as heavy as I used to so I just need to be more preventative than ever. Current lifts are: SQT 340 BP 335 DL 440 Goals by end of July... SQT 450 BP 405 DL 550

New lifting log. Time to start logging again

lolssons

77

2 dayslolssons (1246): ME bench Bench 120kg 2x3 135kgx1 142.5kgx1 130kg 2x2 Floorpress 100kgx5 110kgx5 115kgx5 120kgx4 100kgx9 DIPS 3x12 Flies 3x12 Tricep overhead 4x12

Where do i go from here?

romrom57

4

3 daysBigJ (1): A bulk is needed.

leg pain after running

DavidCripps

2

5 daysFiremanSi (42370): If you played a lot of ball chances are you’ve had ankle injuries and/or ligament damage which can limit ROM and therefore lead to discomfort up the chain... normally there’s a hindersnce in dorsiflexion... I’d do a 5” wall dorsiflexion test and start there. Roll out feet with lacrosse ball they get beat up quite a bit !!

How long do I need the therapy

DavidCripps

3

6 daysFishbulb (25): As stated above, not a doctor...but I've dealt with back / sciatica issues stemming from a few herniated discs for a while and tried a variety of things: a couple of epidurals, physical therapy, trigger point injections, a LITTLE bit of chiro (they make me nervous), and about 1.5 years of traction therapy 3 days per week. The back / core (hips, glutes, etc) got stronger, but the sciatica never went away... ...until I bought an inversion table...

Just wanted to say Hello :)

A_em

1

10 daysA_em (2407): Hi guys and gals! Long time no see. I just wanted to pop in and say that after a year and a half of break I was back to the gym this morning. My work and company have totally consumed me for all those months. But I am proud of myself today :angel:. Also it was delightful to remind myself how good it feels to lift some iron :heart: And I am not that weak as I thought I'd be :cool: I've been doing also thai boxing twice a week for two...

im16 is cutting a good idea?

WorkToBuild

4

15 daysFiremanSi (42370): Yeah absolutely. Just focus on your program(progressive overload), nutrition and recovery !!!

Max deadlift for a 15 year old

Wicmit17

9

16 daysWorkToBuild (1): man im 15 and i deadlift 250 is that really bad?

Pain in chest and back

DavidCripps

2

29 daysFiremanSi (42370): I’d go for an MRI before looking for help and potential muscular issues on an online forum bro.

Has anyone ever benefited from traditional acupuncture?

RachelWS

2

29 daysFiremanSi (42370): How about moisturiser and a caloric deficit ??!! Help the face and the weight ! More of a chance of actually working !!

Hey!

Dirkenhiemer

6

29 daysDavidCripps (1): Hello all!:D

Lower back pain

Mustbenice

4

29 daysDavidCripps (1): Try to work out a bit more on your back. That might help you.

Can I Drink Tea?

evegrant

11

29 daysobiepowlowski (1): Hi, I used to drink tea when I was younger, now I drink coffee. I am a coffee-addicted person, however, I know that drinking tea before or after sport is an okay process. It is very good and worth for your body to drink more water/drinks per day especially when you get wet and lose a bit amount of water. I consider that you have to go ahead with this moment and don't worry.

Stopped dead in my tracks

Thedude1967

5

1 monthjostrosky (346): What? You can leg press, Body weight lunges, sprints, you can do the flye machine with your wrists on the bar, i mean i could go on

Coffie or preworkout?

kepa1994

4

1 monthbrandonbladez14 (1): Hi there! I struggled for a long time to pick up on muscle mass but after 2 years I finally found a product that actually works for me. All their products are absolutely amazing and I would recommend it to anyone and everyone who sees this post. The name of the brand is ProMix nutrition, new but amazing! Here is the links to everything I use from them that showed me results within the first 2 weeks: <a...

Lets Try This Again

adale

12

1 monthbrandonbladez14 (1): Hi there! I struggled for a long time to pick up on muscle mass but after 2 years I finally found a product that actually works for me. All their products are absolutely amazing and I would recommend it to anyone and everyone who sees this post. The name of the brand is ProMix nutrition, new but amazing! Here is the links to everything I use from them that showed me results within the first 2 weeks: <a...

What would be the pros and cons of injecting yourself with lard?

Dorich

6

1 monthDorich (454): No I was asking for a friend.

Relax massage therapy.

ronyjerk

1

2 monthsronyjerk (1): Hi, I am Rony. I am here to share some of my experiences with you. I had been suffering from neck pain for the past two months. After many consultations and researches, I approached a neck pain therapy center in Toronto. My neck pain just vanished away in a few weeks. It was so hard for me, to go on with the neck pain. I could barely concentrate on my works. Whenever my friends decided on a party or beach trip, I had to sit back taking...

Which OG Members are still here

ezvmoneybeast

18

2 monthsDanimal_88 (9757): First time checking on the forum in a long time. Just had my kid and finally getting back into 2x week rythmn

Oil with 15 calories per Tbsp

Humblelifts

2

2 monthsjippo88 (10): Who gives a shit? Just don’t eat it. Simple.

Calves!!??!!

Thedude1967

5

2 monthsThedude1967 (43): Thanks guys, all good tips I’ll try them!

DEADLIFT!

Thedude1967

7

2 monthsThedude1967 (43): @NorIda , @jostrosky I welcome all critiques, this is how I learn. Both of you have valid points and I will work on them. Give me a month or so to work on it and I’ll post a cleaner pull!!

Orange juice for dehydrating aching body

nancycarter

4

2 monthsjippo88 (10): This website is pure fucking AIDS these days.

Benefits Of Massage Therapy

JoseGautreaux

1

2 monthsJoseGautreaux (1): Hey, if you are someone dedicated to living a fitness lifestyle like me, massage therapy is for you. Massage can help make working out better. It can boost your workouts so you'll get the results you want. Here are five ways massage can help improve your fitness routine. Here is how massage can help improve your fitness routine: 1. It soothes the pain of sore muscles 2. It enhances your post-workout recovery 3. It makes your muscles work...

Stomach Exercise

Way2Buy

3

2 monthskeylemike (13): hey buddy, I am not sure what you are looking for? Are you trying to get supplements for stomach exercise? If yes, there have some good sources around the web. Just search on google for a while. You'll get a bit list of fitness website. Besides, you can also try for fitnessgeko. All the best!

Fat Loss Help Needed!

kbahramicc

14

2 monthsFiremanSi (42370): @allu bollox... cause if I smoke a joint id want to eat everything in the room. Adherence is gone... hellooo malteasers and jelly’s.

Deload

frame

10

2 monthsFiremanSi (42370): @LiftingLawyer ah now I see ur angle... and I agree.

Tired of people saying I’m juicing

LiftingLawyer

6

2 monthsFiremanSi (42370): Something to hide ?? Haha.

Where should I go from here?

adaw1

10

2 monthsLiftingLawyer (4): Just having a laugh My advice: 1. Ripped and big is not easy naturally 2. Condition is all diet 3. High condition cannot be permanently maintained 4. T-Nation 666 sprint routine is the best thing you can do in the gym to lean out 5. Add loads of volume to your weight training 6. Good luck!

work out regime suggestion needed

joedarnell

4

2 monthsLiftingLawyer (4): I see they are doing a 2 for 1 in Denny’s on servings of vagina...you better get down there and stock up!!

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

forgottenpass

11

2 monthsLiftingLawyer (4): Put your top back on then and get out of the ladies dressing room

strongest

Hambo

4

2 monthsLiftingLawyer (4): The downward phase...its called gravity

Arms ripped off

Hambo

9

2 monthsLiftingLawyer (4): So this is where the mind goes after 6 years in solitary...always wondered about that

New toy

wannabemuscular

8

2 monthsLiftingLawyer (4): Is it some type of paper clip? Definitely stationery

can clenbuterol kill you?

healthclinicusa

5

2 monthsLiftingLawyer (4): Washing the dishes, ironing, nagging women, children... now that’s the shit that will put you in an early grave...no idea about Clenbuterol

Abs not sore

Humblelifts

6

2 monthsLiftingLawyer (4): Want sore..? Easy: Ab wheel, 5 sets of 20...nothing else, job done Planks are for Planks

Horned up 24/7 from eating helthy and working out

Natural4Life

2

2 monthsLiftingLawyer (4): I eat red meat, drink red wine, squat and overhead press 225 for ten reps and haven’t left the house in 20 years without 2 pairs of trousers on...so yes I know what you mean

Great Powerlifting Programs

lolssons

5

2 monthsLiftingLawyer (4): Listen...do Sheiko, get the app and stop asking questions and when you have done 6 months of it you wil: 1. Be much stronger 2. Know what it takes to be much stronger 3. Have sharpened your teeth through adversity Other than that I can only suggest getting a job at the gym if you are fixated on going there 5 days a week

Skinny Fat

angelo

4

3 monthssophia990 (1): I use exercise band, they are good for getting the small waist and removing extra belly fat.

2018 Lets Get it!

adale

28

3 monthsadale (67): Greg DUP Day 2 #2 Thursday, August 30, 2018 at 2:40 PM Squat Set 1: 185 lb × 6 Set 2: 185 lb × 6 Set 3: 185 lb × 9 Bench Press Set 1: 150 lb × 6 Set 2: 150 lb × 6 Set 3: 150 lb × 7 Seated Row Set 1: 70 lb × 12 Set 2: 70 lb × 12 Set 3: 85 lb × 12 Notes: V grip Bicep Curl (Dumbbell) Set 1: 27.5 lb × 10 Set 2: 27.5 lb × 10 Set 3: 27.5 lb × 7 Set 4: 27.5 lb × 6 Tricep Pushdown Set 1: 30 lb × 10 Set 2: 30 lb × 10 Set 3: 30 lb ×...

Lateral Pelvic Tilt

wannabemuscular

5

4 monthswannabemuscular (33216): I visit the chiropractor from time to time for routine adjustments and tried it for this, but after about 8 visits I decided it wasn't going to "fix" this issue. At least they put my mind at ease with x-rays to prove I had no structural issues in the lower back.

1000lb club

chardo

3

4 monthsThedude1967 (43): Lol, now that’s a story worth sharing! By change have any coke left , lol

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

MrBenchpressa

57

4 monthsDorich (454): https://pics.me.me/study-finds-op-still-sucking-cock-on-a-regular-basis-22750859.png

New here

Natural4Life

6

4 monthsforgottenpass (382): https://www.stronger247.com/cached/2ef9291deea43e2c0696bcac39af2340.jpg

New PR on bench 280lbs

Pikadrew

7

4 monthseknight (58102): I would say you have much more control at the bottom and less bounce. -3X

Is this a good bulk

OneMind

20

4 monthsOneMind (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...

Fds

Pikadrew

1

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

Is this good form

Pikadrew

1

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