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TitleAuthorPostsLast Post
Routine Design for Dummies 1.0 eknight Jump to first page178Jump to last page 3 yearsSamanthaOlivier (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
Important Advice and Useful Tips on Hiring Personal Trainer robinsonsjacob 1 2 yearsrobinsonsjacob (1): Today, you can see that there are many people that searching the methods to stay fit. For their needs, a gym with best and experienced trainer is an excellent place. Anytime Fitness Personal Trainer is professional in the world of fitness and gymnasium. They fix goals and set workout regime for the people who consult them. In return they charge fees for their services. Personal Trainer assesses their client on the basis of their height, weight...
Fat Loss Help Needed! kbahramicc 14 3 yearsFiremanSi (42408): @allu bollox... cause if I smoke a joint id want to eat everything in the room. Adherence is gone... hellooo malteasers and jelly’s.
work out regime suggestion needed joedarnell 4 3 yearsLiftingLawyer (4): I see they are doing a 2 for 1 in Denny’s on servings of better get down there and stock up!!
TheDude’s workouts... Thedude1967 9 3 yearsNorIda (46958): Ps. The forum is dead af
Fitness startup side hustle athelitehq 1 3 yearsathelitehq (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...
Workouts and Sports acoble02 5 3 yearsacoble02 (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?
Rate my workout plan Sionizer 5 3 yearsmedicalgrower (1): Actually, you are right. There are a lot of useful information. But not about working out.
2018 Onwards and Upwards Log varunj17 20 3 yearsvarunj17 (498): CYCLE 2 Week 4: 1. Squats: Set 1: 110kg X4 Set 2: 110kg X4 Set 3: 115kg X3 2. Pause Squats: 3 X 90kg X 3 followed by Chest Hypertrophy
DeFranco's SB911 Program salokin2 6 3 yearseknight (58109): No, it’s strictly training if I recall. Most of those guys/girls had diets that were well managed and spot-on, and I didn’t run SB911 with the intent of leaning out, so I can’t speak to that aspect of it, but it’s a solid strength program with lots of fun variables and would definitely recommend. -3X
5/3/1 - A Good Program for Mass? randallkevin 7 3 yearseknight (58109): Not sure I understand the question about being written for athletes, but here is a link to my preferred version: -3X
How Can I Get Stronger? Add to my workout. JakeSimmonds 17 3 yearsJsn3004 (3265): So which one is it? Because now you're changing your mind every other post. You have a camera on your phone, all you have to do is record yourself performing the lift. You don't need to ask the gym for permission, and nobody is going to file a grievance.
Help 17 year old powerlifter with program xHxry 7 3 yearsFiremanSi (42408): Why is that exactly ?? More than willing to listen to why u think increasing frequency of the lifts for beginners is not a good idea ?? Also OHP not being a comeptive lift it makes sense to increase ur bench frequency across the week in its place.
How to take HIIT workout to the next level?? onyxac 4 3 yearsFiremanSi (42408): U shouldn’t be doing weights or strength work as I call it in a high intensity capacity as it will result in injury. That’s why CrossFit has a 25% increase in pec tears..
Simple advise for a beginner? unfitweakfat 8 3 yearseknight (58109): No problem. We all start somewhere. I was legit 93 pounds the first time I walked into a gym to work out. -3X
Tell me what you think acoble02 5 3 yearsframe (73): If you prefer to work out with weights twice per week then it's definetely better to go with full body and to choose strenght routine from faq in stickies. If more, then routine you posted is also fine as well as pull push legs, if you do upper/lower/upper, better not to go all into horizontal pulling, but maybe first upper day - vertical pulling 2 movements, second upper day - 2 horizontal if you want, or mix them like 1 horizontal and 1...
Should I hire a nutrition/lifting coach? forgottenpass 20 4 yearsmikew (11494): @forgottenpass you have a distinct goal: But do you have a deadline? If you are working toward something specific - like a competition, vacation, wedding, etc. - that will sharpen your focus. Another "trick" is to pick a specific weight loss goal. Let's say 180 lbs. (Assume you can lose 1 lb. per week.) Then pick sub-goals: cut to 192, cut to 184, cut to 176, etc. You can make a complete transformation in 3-4 months. But it's...
Your thoughts on this... Hope you get motiva bartech 5 4 yearsbartech (1): Hi NaturalBrawn its called Calisthenics = Beautiful Strength in Greek. It involves your body weight and your body weight only usually it's performed in the gym and parks however to try the more extreme moves I go gymnastics just to keep it safe. It's nothing new search for Calisthenics on Youtube and you will see how big the community is.
Calisthenic ring workouts CalisthenicStudent 1 4 yearsCalisthenicStudent (10): Hello there guys completely new to this forum but I'm looking to promote calisthenics training. Ive been training using the gymnastic rings and have just posted two workouts to youtube I would like feedback on both of my videos to see what people think of the content and quality of editing? Also I'd like to talk about what people think about training with the gymastic rings i really do believe its one of the best things for the upper body...
Would this schedule work? Spencer1104 6 4 yearsSalokin (877): If you want to make improvements on a body part, prioritize the lift. Do it on Monday and again later in the week. I find when part of my body starts lagging or I want to make more drastic improvements, I move it to Monday. If you miss it for some reason, you have the rest of the week to make it up.
Smolov Jr Bench- Thoughts WinnersNeverQuit Jump to first page61Jump to last page 4 yearsWinnersNeverQuit (10311): Hi every0ne, so the past 5 months of relentless loading has had an effect on my shoulders, hips and knees. So the plan mentioned a few weeks ago has been scrapped. Consequently, I'm using the next 4 months to do some lighter, bodybuilding style exercises, to gain some more muscle mass with less strain on my joints. Then, from january I'll move to a little more strength training and also move to some more strength orientated training again. I...
best strength hypertrophy routine ?NEWUSER ihsanb 12 4 yearsjamiee321 (4): Totally up to personal preference. My current program is 10X10 with other bits and pieces thrown in for extra volume :) I based my last back day off this So it was basically 10-12 rep range and giant sets.
Tips on how to Harden the stomach Spencer1104 3 4 yearsjamiee321 (4): Here is one I found the other day I've only done it twice but the day after my abs were so sore!
New in the gym Sistablister 4 4 yearseknight (58109): -3X
Thank you Members of this forum ! moke912 1 4 yearsmoke912 (118): Hello everyone , after learning a lot of things from this website , getting helped from a lot of members here , i decided to learn the science behind how to build muscle , and lose fat , i got 2 certification from issa , Personal trainer & Fitness Nutritionist , now i have a famous instagram account , i have about 12.5K Followers , I have a lot of clients right now . my goal is to help people reach their goals fast . i have made...
Loose skin or fat? Nicolelou 14 4 yearsJsn3004 (3265): I'm just surprised this thread is still kicking despite OP never responding and this thread being 10 months old.
Phil Heath Livestreaming Today swolevaro 1 4 yearsswolevaro (1): Hey Guys- Join Phil Heath today at 2pm PST / 5pm EST for the flagship episode of his new subscriber series "Chasing Arnold." Follow Phil as he trains for his historic run at Arnold Schwarzenegger's 7 Mr. Olympia titles. Download the App, and follow Phil Heath, also check out previous sessions. You can ask questions and can interact Phil any questions live! Download the Collide app on iOS: Android app...
Critique my 6 day Pull/Push/Legs Routine Gelo98 7 4 yearskickinchicken (8717): Good lord. It's like you took EVERY exercise ever known and tried to fit it all into one week.
PROGRESS AND ANALYSIS A7102009 12 4 yearseknight (58109): Well, the Lauver, et al study only demonstrated a difference in EMG activity of the upper pecs with a sustained isometric contraction, but not with dynamic movement, if I'm reading that correctly, so I'm not sure that it has a pertinent carryover to using the incline bench to "target" that area. -3X
Advice abbs316 3 4 yearsFiremanSi (42408): Wrong site homie !!!
Are Bananas Fattening or Good for Weight Los Emmac01 5 4 yearsSOLARSUPLEX (8314): Banana = 20ish carbs. 20 carbs is 20 carbs bruh
New: Strength & Conditioning Online Training julienlecoqsscs 5 4 yearswannabemuscular (33219): Open thread to view post.
Belly fat? zomfroot1 1 4 yearszomfroot1 (16): Hey guys and girls. I'm just dropping a link in here for those of you who may be in need of some extra help. This is a workout program designed for men and women.
Am i forever gonna be stuck on 154 lbs bench Musa 23 4 yearseknight (58109): At the moment I'm not squatting because I have surgery Monday for a ventral hernia, but before this (and after the other stuff) I went as heavy as 325x5. My surgeon told me to remain reasonable and be aware of my limitations. He knows how long I've been training and my education and background so he trusted my judgement. 👍 -3X
Full Guide To Building Bigger Delts GinoBB 1 4 yearsGinoBB (22): Hey everyone! I made a full guide on how to build bigger delts, covering the basics fully and going in depth on movement patterns, and why that plays a huge role in training. I hope it helps some of you out! :)
Skinny arms peterholt 13 4 yearslolssons (1249): I would suggest continue with whatever it is you are doing but add in extra armwork at the end of your workouts 3days a week for like 4sets of biceps and 4set of triceps per workout the added volume will for sure make your arms bigger if you are in a callorie surplus.
Pulled hamstring RyanMorgans 7 4 yearseknight (58109): Ok I give up. Who was he? -3X
12 weeks shred, question about routine Simplytiny 5 4 yearsjostrosky (346): @Simplytiny we can't critique unless you post program.
Awesome Apartment Workouts ApartmentWorkouts 4 4 yearsSOLARSUPLEX (8314): Spell check your site. The first link I clicked on had spelling errors.
Is this a safe weight cut??? Nick331999 3 4 yearsKansas___Boyyyyy (3361): I'll give you some second hand advice. My cousins both Texas state champions in high school wrestled in the 103 class for fucking ever. They were god damn skeletons. They did good but never really won because they didn't belong there. Then a good high school coach got a hold of them and they wrestled in the 142 and i believe its 135? They both became state champions that year simply because they weren't fucking depleted all the time. They were...
Squat programming Thomas_Rascon 3 4 yearsThomas_Rascon (19): Why is that?
Eating 1500 calories for a month. LBC47 11 4 yearsDorich (454): @LBC47 - While there certainly is a limit to how much fat you can burn in a day, that limit is definitely not a -500 kcal deficit, especially if you are eating and training right. Furthermore, the higher your body fat is, the larger the deficit you can easily / safely afford. Fat mobilization and oxidation are complex subjects that too many people oversimplify. The famous "31 kcal per pound of fat" rule comes from a study that did not...
MY FINAL SPLIT QUESTION A7102009 11 4 yearsNorIda (46958): Yea..... I didn't read any of that. If you're going to write a wall of text, Break that shit up So it doesn't seem to be SUCH A FUCKING STRUGGLE TO READ Gotta trick out lazy asses into believing there's just one more short paragraph.
For wemon weights and cardio or just cardio Spencer1104 5 4 yearsgetfit24 (43): One of the best advice ever given to me at the gym was to never neglect weights. So I suggest she does cardio and lift weights while keeping an eye on her macros :)
Whats happened in 3 years? teewhat 11 4 yearsteewhat (1972): @NorIda thanks man, glad to be back, good to see your still around and jacked AF. So good to not ace to worry about getting into a gym. And what equipment is available.. @EagleRare10 Cheers man. Hope to see you around making gains, thanks for coming along on my ride @Yeags damn man, that's unlucky. My fiancee lover having it there and we got extra rooms if an unexpected MI key came along. Didnt cost or take a lot to set up either
Workout for chest gainz AnthonyDee 7 4 yearsAnthonyDee (1): Thanks dude!
Upper/Lower How does this look? acoble02 6 4 yearsJsn3004 (3265): In this case I would just do Upper/Lower/Off/Repeat. Just my two cents.
Can someone please explain this to me (hopef acoble02 2 4 yearsJsn3004 (3265): He literally told you what you can do. It doesn't get more simplified than that. I think you're really overthinking this. Just pick a routine and stick to it. You keep asking about routines about Upper/Lower, PPL, etc. Just pick one thing. And stick to it. That's it.
Advices for My PPL Jeffr 6 4 yearsStevieB (1): Hey Jeffr quick question when you say Rear delt peck 4x15 / Shrug 3x10 does that mean you just choose one of them exseises or you do both ? Cheers. Also with Flat bench 3x10 + Cable cross-over 2x10 does that mean you would do your flat bench then straight on to 2 sets of cabel cross overs ? I've been looking for a good routine and like the look of this one just abit confused. Cheers.
Need advice. Pics included. extrasauce 13 4 yearsTedDansen (10): I don't think your program is going to make a difference in your progress. If you don't like it then change it, but push/pull/legs is fine and upper/lower is also fine.
New Eric Helms Interview AnthonyDee 1 4 yearsAnthonyDee (1): New interview with Eric Helms​: "In this interview, we discuss: - Evidence Based Practice - Flexible Dieting - Dual Athletes (powerlifting & bodybuilding) - Nutritional Periodisation for Bodybuilders - Post Competition Psychology - Cardio in a contest prep - Autoregulation & the RPE scale - Whats next for 3DMJ."
Online Trainer Wanted Reborn2011 2 4 yearsCannonball (6283): There's plenty. Just beware; if they're charging more than say 15 bucks per week it's a scam.
Newbie Guide to Body Building Step By Step BodyB123 2 4 yearsSOLARSUPLEX (8314): Then why aren't you big bruh
James and Bret on individual differences AnthonyDee 6 4 yearseknight (58109): Absolutely everyone should do cardio- despite minimal differences in energy expenditure, if someone is looking to create a calorie debt, there's only two ways to do that- eat less or be more active. Avoiding cardio because it may make a 1-3% difference in energy expenditure is nonsense. -3X
One day of strength training while bodybuil? Spencer1104 11 4 yearsJsn3004 (3265): You gaining size depends on whether you are or are not in a caloric surplus. Just because you're doing a "bodybuilding type routine" doesn't mean you'll gain more size. You should run 5/3/1 Boring But Big. Eat in a slight caloric surplus, just like the FAQ stated (assuming you read it). You also get to put in your bodybuilding movements like barbell/dumbbell curls, tricep pushdowns, and facepulls.
Macros for cutting VictoriaAlexis1 4 4 yearsWest165 (574): Do a bit of research on leptin and refeeed days. Your body is probably getting used to the drop in calories. 450 calories under isn't as bad as I thought it would be, 1400 calories just seemed a bit low. Then again I'm 60+lbs heavier lol.
Back training tips by Dr Mike Israetel AnthonyDee 1 4 yearsAnthonyDee (1): Back training tips by Dr Mike Israetel!
Pre-meet programming Thomas_Rascon 5 4 yearsBeans (4204): The amount of time lifting is a big factor in how strong someone is. I wish I started lifting at 15, but didn't start until I was in college. One thing you'll learn is that nobody worth a damn cares about how strong beginners are. They appreciate that you like the sport and work hard. I think you're numbers are good for 15, but never worry about not being strong enough. Just lift consistently and do you. I don't compete, but you have nothing...
Upper back exercises and sample back workout AnthonyDee 6 4 yearsSOLARSUPLEX (8314): @AnthonyDee yeah dude.
Greg Nuckols on size vs strength AnthonyDee 1 4 yearsAnthonyDee (1): Really good article by Greg Nuckols on size vs strength
Are not full bodybuilding better or split? vucutgelistirme 5 4 yearsAnthonyDee (1): It depends. Any routine which is based on scientific principles and has sufficient volume, frequency and intensity as well as a good progression scheme and planned deloads should get the job done. With the above in mind, full body routines AND splits can work well, provided they are properly constructed.
1 year of lifting - no gains jeff12 30 4 yearsYeags (1144): Good job keep pushing have faith and know you can do it👍🏻👍🏻👍🏻👍🏻
17, 5'5", 110 lbs. Help? Chandler 10 4 yearsWest165 (574): Have you considered buying a souped up lifted ford truck? Jokes aside, I know where you're coming from. Sophomore year in high school I weighed 135 lbs soaking wet.. I had little self confidence too. Just weighed myself yesterday and I'm at 188 lbs (I'm just coming off a bulk so a lot of that is fat) but when I'm cut i typically weigh 165-170. Just gotta eat, lift, repeat.
New Squat Workout/Routine try it (video) George_Kofi 1 4 yearsGeorge_Kofi (10): Hey guys check out my new squat workout its a mix of my powerlifting and fitnessmodel days just to crete something new
What was the biggest struggle when starting? Joe 7 4 yearssjfit (1): For me i think it was just the motivation. Its easy to make the plan to go to the gym but in the beginning i always had an excuse. Making it a habit was the best thing i could have done for myself
Training for Strength vs Hypertrophy AnthonyDee 3 4 yearsAnthonyDee (1): I'm not sure what ip slanging is... but yes, that's a Cyprus flag! Cause I'm in Cyprus! :D
PPL routines acoble02 3 4 yearsNorIda (46958): Refer to the second post in this thread:
Ultimate 12 Week Shred Guide acoble02 5 4 yearsJsn3004 (3265): Don't waste your money. You'll learn alot of information through this forum.
My Log 2016 Fayzeh Jump to first page115Jump to last page 4 yearswannabemuscular (33219): Good to see you pop in @Fayzeh !!
How to train for muscle growth AnthonyDee 6 4 yearsCharlesdog (1): Add in some upper back and core stability
SCULPTURING AND SPLITS. A7102009 15 4 yearsTedDansen (10): I see this as a problem. I'd rather see you add a minute of rest so you're stronger for each set, and you can get more out of the sets you do. Then you can subtract some volume on the back end and feel good about it. Ideally you would get at least 48 hours of rest between pushing workouts. I think your strength is really going to suffer trying to train tris that soon after chest. I appreciate the enthusiasm, but you have to understand that...
How do I get a physique like this? Redskins2626 24 4 yearsAnthonyDee (1): You have a relatively good base imo. The guys above have a little more muscle and a little less fat than you do. How to look like that: 1. Focus for another year on gaining muscle (small energy surplus, enough protein and progressive resistance training) 2. Cut until you get lean enough (small-moderate energy deficit, enough protein and progressive resistance training)
Excellent Eric Helms interview AnthonyDee 1 4 yearsAnthonyDee (1): This is a really good recent interview with Eric Helms on training for muscle and strength: Topics include: - Mechanisms of muscle growth (mechanical tension, metabolic stress and muscle damage) - Periodization for maximizing training adaptations - Training volume, intensity and frequency for building muscle - Whether strength leads to hypertrophy or hypertrophy...
Transitioning to powerlifting..... FatKid_AtHeart 9 4 yearsFatKid_AtHeart (1): Thanks for the replies guys checking them out.
Need advice for bulking/mass TecK 4 4 yearswannabemuscular (33219): Are there certain foods you can handle more of? What about red meat? I'd say focus on high density foods that pack a punch on calories. This way you don't have to eat as much volume, but maybe can get the calories you need. If food is an issue I'd say you're better off training higher intensity with high weights. Just my 2cents.
Bodypower Expo 2017 Promo code BPJN totalpheonix1 2 5 yearsJsn3004 (3265): FUCK YEAH I've been wanting one so bad but my parents told me I'll have to wait until my birthday
Which workout split? A7102009 7 5 yearsHamb0 (2893): Seconding this; if you're able to train 7 days a week, the quality of the training probably isn't very high, and there probably isn't being presented much of an overload.
Workout plan that hits muscles twice a week? dayrone150 Jump to first page35Jump to last page 5 yearsJsn3004 (3265): That's everyone's excuse why they either don't train legs or only train legs once a week. Total bullshit. Notice how it's always peoples' legs that blow up quickly and not any part of their upperbody
Casual Lifting youtube channel Casuallifting 1 5 yearsCasuallifting (1): To all the casual lifters out there, you now have a guidance. There is a new channel trying to reach every casual out there. Check it out . We are two average joes who strive to get better, and maybe help other people start their lifting journey. Warning: if you're not a casual and watch our videos, you might realize you are one or even become one. Also, waiting for casual opinions. ...
Weird workout composed by my trainer Kev521 12 5 yearstestosteronejosh (1): Seems a little on the light side to me. Then again, depends what your goals are I suppose.
Feedback on natural bodybuilding product GoBigAndHeavy 13 5 yearsCincinnatus (37): who needs the FDA? He's posting anonymously on a bodybuilding imageboard i dont think you can be more reputable than that
Pull-Ups/Chin-Ups everyday. Do they work? thenotoriousgainz 7 5 yearsthenotoriousgainz (4): @West165 PLP routine? Haven't heard of that before. I'll check it out and yeah, thanks for the heads up man, really appreciate it!
Workouts + gym help Kev521 3 5 yearsSOLARSUPLEX (8314): This is the site.
PPL routine acoble02 7 5 yearsacoble02 (10): And also, I accidentally put cable rows in here. I decided not to do them. So the pull day will have everything j mentioned besides cable rows.
Boxing for Cardio acoble02 5 5 yearsTR100 (1): Try HIIT method 20s boxing / 10s rest.
Building a V-SHAPE back with dumbbells? Kev521 9 5 yearsEagleRare10 (838): I second @wannabemuscular. If you can get or have access to a pull up bar you should be able to make a lot of progress with that, though you'll want to start adding weight (as simple as throwing some books in a backpack or something) once you can hit a lot of bodyweight reps.
The Barbell Floor Press. Jesus 15 5 yearsFiremanSi (42408): @Jesus Larsen was born with dislocated hips and club feet.. He can't get his legs into a position to bench properly with feet down that's where the Larsen press came about !!
Help me look like this? BlakeScar 29 5 yearsArimac44 (451): Prove Yourself - Mark 8:11 The Pharisees came to Jesus and asked him questions. They wanted to test Jesus. So they asked Jesus to do a miracle to show that he was from God.
NEED ADVICE ON Conditioning Jenrboyle 7 5 yearsSOLARSUPLEX (8314): yeah lets just break her knees
My recommendation on executing LI cardio ATN_Coaching 5 5 yearsFiremanSi (42408): @ATN_Coaching From my experience especially with treadmills they overshoot by 100-150cals per session but i totally understand ur angle as being consistency is king and ur going to have a long time in ur prep to increase said calories at will presuming it wasn't a last minute decision to go on a cut.
Daily Undulating Periodization SnackIt 6 5 yearsSnackIt (76): Alright thanks guys, but if we look away from DUP, does the routine template look okey for gaining muscle mass and strength? just workout to workout, week to week progression, add weight when i can, then probably incorporate some kind of periodization to this routine later on. Lets say if i wanted to add some kind of periodization to this routine when it is needed, what examples can that be? i see how PHD 4 uses 5/3/1 etc (ATN_Coaching you are...
bulking plan help please nightwingbot 6 5 yearsMusicThings (13): Which is why my fats and carbs are exclusively Cool Ranch Doritos :) Jk
My Story So Far jamesjben 1 5 yearsjamesjben (1): Hey everyone! :) Glad to have come across this forum. I came across fitness stories of many members here. Reading this would inspire others too to take up this journey and achieve their personal fitness goals. I just wanted to drop and tell my story too. I was born into a family with health issues related to obesity. So there wasn't much inspiration I could look for within my immediate environment. Though I had realized the need to be fit...
What is your Favorite detox..Mine is bri1212 12 5 yearsjamesjben (1): Hahaha what?! Best detox? Water, man. Or maybe even Green Tea as its good for many reasons, but hey, Water.
Favorite training variables? ATN_Coaching 16 5 yearsCannonball (6283): I don't exactly like slow (both up and down, maybe 6-7 seconds) bench or slow squat, but it's nice to do the workout before a heavy workout, for whatever reason it makes me lift more.
Pot belly from bulking thegreatm 3 5 yearsNorIda (46958): Bump
WEEKLY WORKOUT HELP Kev521 3 5 yearsKev521 (4): @ATN_Coaching thanks for the suggestion, will do some more research then!
New Video: What matters most in training ATN_Coaching 1 5 yearsATN_Coaching (1582): What's good peoples I recorded and uploaded a new video to my channel on a very hot topic right now that was as hot as IIFYM/flexible dieting/nutrition. From that in this video I touch on what are the key pieces to setting up a truly successful training program. Some of you may agree, disagree entirely, or be 50/50. With that if /when you get a chance please feel free to comment/ask questions here or on my channel. FYI: I had a ton of coffee...
I can't shred around my belly NenadGM 17 5 yearsBrianz (7): I think you will be able to shred your belly fat if you put some more effort. Have some patience you can achieve your goal. One of my friends who had similar situation had undergone liposuction from a clinic in Windsor, Canada. I think he had more fat around his belly than yours. Since he didn't have any patience he underwent the procedure. He should wait nearly 6 months to see the complete result and his surgeon has asked not a do vigorous...
Optimal rest time! ATN_Coaching 11 5 yearsATN_Coaching (1582): I think we all can agree regardless of the goal we all have individual preferences that work best for us at an individual level which is perfect as I am not seeing so much "BUT YEAH SCIENCE AND RESEARCH SAYS............." which is a general point I am making is that though there is a optimal range from research it is not to be taken to heart for people to take literal and change everything about their daily training.
Pull ups for beginners at home! fit4art 1 5 yearsfit4art (1): Hello my friends. I am William and I am 32 years old and I would like to share my video about some basic pull ups that I am doing here in Greece in my own house on my free time. I have a very cheap pull up bar (12-15 euro) and is working really good for me. I am not going to any gym, I like to exersice at my own house, cause I do not have extra time for gym. This is my YOUTUBE VIDEO: And...
Im skinny and want to bodybuild shameless23 1 5 yearsshameless23 (1): Im 18 years old, 6'0 and weigh 127 pounds, 183 cm and 58 kilos. I want to have a good looking body( shoulders, abs, back, biceps and triceps). I started doing this exercise 5 days ago and its really hard i cant do it without resting. I am using 3kg(6,6 lb). I am not sure if this exercise would work on me. I am...
Training Frequency? Opinions? Benzenunovic 11 5 yearseknight (58109): I would propose that since MPS is at least in part affected by both the endocrine and nervous systems, using data that shows MPS elevations as a reference point de facto takes into account limitations on those systems' recovery times. -3X
3rd Time Around - RJ Perkins (ATN Coaching) ATN_Coaching 7 5 yearsATN_Coaching (1582): Happy to see you are still here bud!
Need help! Contiue bulk or cut?? Thenorthremebers15 9 5 yearsFiremanSi (42408): BUT BUT... the viles look so shiny and full of gainz. :(
Personal Trainers??? acoble02 10 5 yearsSOLARSUPLEX (8314): Just say no. You won't miss out on anything if you don't go out on a weekend. Just hit your macros, workout, clean up your house. Get shit done. You just sound like you have an extreme lack of self control. Or you just think you wanna train and eat right but you really don't. Ask why you started. That will help get you back on track Also, I'm truly curious. How did you find this forum? The links are all gone off the main...
8-12 Week cutting Macros/Workout Program simben12 4 5 yearssimben12 (1): I am really consistent with my diet, and I could keep keeping it up with it. After 2 weeks of cutting I dropped 4 pounds but I can't hit my carbs intake of 192 lbs a week, and ate an average of 163 g of carbs. I decided to change my macros to 1759 cal 140 carbs 51 fat 185 protein Is it a good or bad idea? Thanks for your advice
Sleep schedule and bulking? Oslo1234 5 5 yearsHamb0 (2893): A sleep cycle usually lasts around 1,5 hour, after which it repeats itself, so you should be entering the REM sleep stage several times. But if you don't feel noticeably tired, then you're not really having a problem. The recommendations for sleep, typically 7-8 hours, don't need to be in one go, but obviously each bout should be sufficient in length to get through multiple full sleep cycles, so sleeping, for example, 16x30 mins per 24 hours,...
Stuck at a plateau Ryley6905 8 5 yearsRyley6905 (1): I'm definitely not abandoning my goals, rather going to attempt a different approach using the FAQ stickies and such. I've calculated out my macros and they sound much more reasonable at... -156 P -362 C -92 F for 2,900 cal/day using a 200 cal deficit from 3,100. I just need to figure out what to eat to satisfy the daily quota. Just will take a little time and number crunching. :) I'll probably continue to use the training program though...
Good shoulder workout routines Salmon 2 5 yearsHamb0 (2893): Hey Salmon. First off; You didn't do some research, you linked an article you wrote yourself, which just reeks of you coming here to promote your own website, disguising it as "good/helpful intentions". Secondly, this: "As a natural athlete, building big delts can be a challenging thing to do… You need high testosterone, as testosterone is the most anabolic hormone that is responsible for hypertrophy. Fortunately...
Linear Periodization SnackIt 22 5 yearsRookiePT (244): Not trying to be offensive, but you started this thread saying you overcomplicating last time and now you just wanted to have some fun while working out... It seems to me like you're quickly taking the "overcomplicating" route again. You already had a lot of great feedback, pick a routine and see if it works for you, if it doesn't then adjust it!
My arms arent growing zavar 10 5 yearsSOLARSUPLEX (8314): Because your arms are not only biceps and that's it. The tricep makes up more or the arm than the bicep does. What about forearms? What's the rest of your program like?
13 stone to 11 dollar786 5 5 yearsArimac44 (451): I need a dollar dollar, a dollar is what I need Hey hey Well I need a dollar dollar, a dollar is what I need Hey hey And I said I need dollar dollar, a dollar is what I need And if I share with you my story would you share your dollar with me BUMP
5/3/1 set-up SnackIt 12 5 yearsJsn3004 (3265): You said your goals are size and strength. You will gain size by being in a caloric surplus. You will gain strength by following the template and being in a caloric surplus will help as well. Boring But Big is a well known program proven to work. Once again follow the program and eat in a caloric surplus (Don't dirty bulk, eat 300-500 calories above maintenance). Sometimes we overcomplicate things when they are really simple.
When Life keeps giving Lemons. A LOG varunj17 Jump to first page100Jump to last page 5 yearsvarunj17 (498): Week 4 Day 1: 1. Squats: 4 X 1 at 125kg 2. Front Squats: 5X 2 at 70,75,75,75,80 3. Bench press: 3 X 3 at 82.5kg 4. Deadlifts: 4X 1 at 140 kg 5. Romanian deadlift: 2x8 at 80kg
Cellucore c4 or rich piana kill it jacobshoebridge97 6 5 yearsRiku_Hakanen (1): C4 definitely
NEED HELP leg workouts!!! anteis99 3 5 yearsJsn3004 (3265): A workout won't get your legs lean. Having a low bodyfat percentage will make your legs leaner. I'd recommend bulking up though, you're lean enough. I'd follow a program and stick to that and your legs will become more developed. If you make your own program, I recommend reading this first.
zyzz chatroulette kenzo001 1 5 yearskenzo001 (1): http:// :D:D:D:Dclickable text
Running PHAT next week critique changes ParkerHenry 7 5 yearswannabemuscular (33219): Open thread to view post.
One Month Cut... Good idea? Input needed CaptainKanter 9 5 yearsalexmeister (37): no brah...bulk lean mass 4 a month and then start cutting! ;)and train your legs its your half body! ;)
Help please! Kmar 8 5 yearszach216 (1): Do you have a solid muscle base now? I had the issue where I wanted to lose fat but didn't have Good mass to lose fat into. So it may be better to gain muscle and deal with the fat for a few months then when you think you've gained enough size, then cut
Condition check guys, what do you think? Gideon 13 5 yearsGideon (4): Thx guys! Nice to Get some advice and help!
Upper/lower advice Savageguru 3 5 yearsHamb0 (2893): All of the above. The setup you have is a train wreck
PPL routine 3 days a week overtraining Oslo1234 11 5 yearskickinchicken (8717): That's 14 sets twice a week for 28 sets. If 28 sets isn't enough to grow than increase the weight. Remember though, it's not about "feeling it" as much as getting more total volume in. If you can keep a good intensity for up to 28 sets without feeling sore than I'd consider that a good thing. And why would you use just as many sets for biceps as you do for lats when bis are so much smaller in comparison? Maybe you should look into...
Need Help With Routine/Diet acoble02 10 5 yearsHamb0 (2893): They might be. Since you say your job is physically demanding, 3500 cals might put you in a deficit. Best bet is to give it a go, track your weight for a week or two, and adjust from there.
Strength & Conditioning/Bodybuilding Hybrid JoeVarden 7 5 yearsJoeVarden (1): Got no pics but let's just say my Bodyfat isn't anywhere near what it should be so there is a bit to get rid of. Luckily, I've got a super fast metabolism so cutting is never a problem. In regards to the tough mudder, we're doing it for a bit of fun but I'd still like to train for it because it gives me something different to work towards.
New Workout Routine Fayzeh 4 5 yearsFayzeh (1546): Thanks. Just read the first post in the Routine for Dummies thread. I forgot how that had numerous workout pointers that are summarized nicely. Thanks @eknight and @solarsuplex. Recommendations helped a lot.
Thoughts on auto-regulation? Blackbasara 11 5 yearsGrizzlyBerg (9214): I followed Mike Tuchscherer's principles from his RTS Manual leading into Raw Nationals. I definitely enjoy training that way more than any other. It is not for everyone. There is a high initial investment in learning the process but it becomes second nature. Thread below contains my RTS training.
Post Partum Body Fat Loss powerofnow 14 5 yearspowerofnow (1): hey method, yep im eating fish so that makes me a pescatarian lol. This diet is basically to heal my skin, but i have just taken out dairy and gluten, not sugar yet as i did not want to overload my body. Yep thank you for the advice, i am watching my diet using the myfitnesspal app to make sure im getting all the right nutrients. Thank you
My routine Tiin099 2 5 yearsHamb0 (2893): Get your money back if possible, and read the Routine Design for Dummies = profit
Preference? dserious111 4 5 yearsHamb0 (2893): For the majority of the year (8-9 months) Main compound movement 5-10 Accessory/assistance movements 8-12 The rest Main compound movement 2-5 Accessory/assistance 6-10
How often do you increase your curls? Oslo1234 8 5 yearsTonyc18 (10): In follow the same split and it seems to be ideal. I agree with @jsn3004. Biceps will grow with your compound routines.
Back 2 Basics... tjfromthe6 13 5 yearsJsn3004 (3265): I can imagine that and it looks stupid lol. I think some people overlook things and just need to stick with basic compound movements with accessory work.
Help for routine guide Titaniumshield 4 5 yearsTitaniumshield (1): Yes, i can definitely workout out there times per week. The problem was that i wasn't sure it's going to be enough. I tried for two weeks but i couldn't continue because of sudden workload. But like you said a little commitment is possible. With that said, what can you suggest for the session regarding my goals. I do traditional curls and also mace style workouts. Where do i start the research?
Upper and Lower+Arms Routine bladebeef 14 5 yearseknight (58109): I would do that, drop to one isolation movement instead of two, and get rid of leg extensions. -3X
16 year old squatting 300 pounds Yeezy_Boy 6 5 yearsforgottenpass (382): Ye would be proud
Critique on my PPL routine? antoksl 7 5 yearsantoksl (1): Thanks for answers guys. Yeah, going to put those shrugs into pull day. Actually, I just had pull day today and it was great, really enjoyed it. Can't wait for push and legs. Although, I am still not sure with that leg day...
Online Coaching Giveaway Competition! OXPerformance 15 5 yearsSOLARSUPLEX (8314): @Jsn3004 I heard you have to put a band from your neck to your ankles and se that to train
New youtube bodybuilding/ fitness channel :) PreWorkout 1 5 yearsPreWorkout (1): Sup everyone, Me and my cousin just started a new bodybuilding channel. We know we are not the best looking guys but we wanted to start a channel just for the kick of it and who knows, maybe people will like it. I hope you guys wont be too harsh on us. We upload daily workouts for now and after a while we will start putting more content in it. Hope you guys like it and subscribe and comment :) ...
Returning to sport oj205 2 5 yearsmikew (11494): I would focus more on Rugby specific drills as opposed to work in the gym. (Might mean hiring a private coach or catching on with a team to train.) And of course a calorie surplus if you want to regain the 20KG you lost... although I would focus more on getting into "game shape" so the conditioning will make it harder to bulk. Still I understand 7 months is a long time and it could be helpful to supplement your training with time...
New to IIFYM and decide to ask here Kievdju 9 5 yearsKievdju (1): @FiremanSi there is one gym from where i live, but it takes 1 hour to get there [only have bikes over here], so i dont think it's effective. I dont do cardio daily, only 3 times a week :) (personally, i dislike cardio). Right now im trying to cut some fat first because of reason (big fatty here), then bulk after i get to reasonable bodyfat. Thanks for the suggestion, appreciate it :)
Some help on workouts, what to eat, etc ghinobrah Jump to first page32Jump to last page 5 yearsghinobrah (7): @SOLARSUPLEX Been sticking to a gym sched that I'll post soon. Also been minimizing cardio, not stopping, minimizing.
Circuit Training vs Isolation emmyweird84 3 5 yearsSOLARSUPLEX (8314): When friends come to train with me that are not very 'into' weights i'll use circuit training as a way to keep things fun and get their heart rate up. Everybody struggles to flat bench, deadlift and squat their first time so we avoid those for a while and ease them into it. For me personally? Circuits can be a lot of fun, but i would never replace my traditional weight lifting with them. You can incorporate a circuit into almost any weight...
Biceps Hamb0 21 5 yearsErickFromOmaha (4195): Sounds like you just put a curse on him.
BF Estimate and Skinny Fat Help CoonKing 14 5 yearswannabemuscular (33219): @CoonKing I like your screen-name. When I was young I was known as PoonKing.
DUP hypertrophy Blackbasara 2 5 yearsDubddariuslee (1): How has this setup been working for you?
Guidance to reach my goal needed. RichardWinter 8 5 yearsJsn3004 (3265): Sweef Gif bro. But trust me train your legs too. Playing soccer is not the same. People will notice right away when someone has a big upper body and clearly neglects the other half
Chest and Arms(8x Mr O Lee Haney Split) HardBody 3 5 yearsRed97 (19): @HardBody try doing chest and arms on separate days, make sure you get adequate amount of food and rest. you have got nothing to lose by trying this workout.
Former athlete creating new lifting schedule jmar 6 5 yearsRand (4291): Push/pull/ legs is a great simple plan to follow that you can adapt. Good luck
workout routine help? kappacrazed 3 5 yearskappacrazed (1): Thanks for the reply! Much appreciated!
push/pull/legs vs brother split HardBody 10 5 yearseknight (58109): Then run it as PPLP/PLPP/LPPL/etc. Doesn't change the concept. If your chest and back aren't responding to the training you're doing, don't do MORE training that they won't respond to, correct what you're doing. -3X
5/3/1 for female? MizAlmie 5 5 yearsMizAlmie (4): "Progress not perfection" thanks for the reminder. @RobotEars @Dem41 @Jsn3004 Super encouraging words. Glad to hear some of your positive experiences with the program and input. Thank you!
12 week female fitness program - what's next l0nepinemall 10 5 yearseknight (58109): HIIT after a training session is actually better than fasted AM cardio for natural athletes. Stay the course you're on! -3X
Shred Joeblack 4 5 yearsJsn3004 (3265): I agree with @SOLARSUPLEX The routine is called "12 Week Fat Destroyer: Complete Fat Loss Workout & Diet Program" It just uses words that'll target a wider audience who wants to lose fat. Alot of people want results right now, that's why they use names like that. I think you should go back through the FAQ and choose one of the programs that are listed on there. They are proven to work wonders.
I feel like I'm stuck emmyweird84 30 5 yearsemmyweird84 (1216): You know you're absolutely correct about learning more than I bargained for lol. But I'm kinda enjoying it.
Good P/P/L hghani13 9 5 yearsRobotEars (1174): I have. Stemmed from bro-science, I'm sure :(
Changing nutrition and starting a routine Kind 10 5 yearsBeans (4204): @Kind all calculators will give a different value, what really matters is just picking one, trying it, and adjusting accordingly. They're all just guidelines, chances are most of them won't be spot on what you need. You CAN take into account lean body mass, but again, it doesn't necessarily mean it's more accurate. Plus, you're just adding an extra layer of guessing. Personally, I'd go with the lower end of your BMR calcs to start off since...
Some Help ON Lower Body nraymond 6 5 yearsSOLARSUPLEX (8314): Disclaimer. I'm not an expert and I'm sure that routine is unbalanced as hell.
Short workouts - max ot? luka5z 2 5 yearseknight (58109): Too much push, not enough pull. No direct hamstring work in terms of knee flexion. An entire day for arms isn't necessary. Have you read the two sticky threads? There's some good routines in there. 45 minutes is more than enough to fit it 25-30 sets. What you have listed shouldn't take more than 15-18 minutes. -3X
Full Body Workouts? Mr_Muscle2016 10 5 yearsMr_Muscle2016 (1): @NorIda for hiw long should i stick with stronglifts?
Full Body Workout? Mr_Muscle2016 3 5 yearsRobotEars (1174): What's your diet like? Your "example" routine doesn't make much sense. I would say, this: But we've referred you to those threads a few times already. I'm not trying to be a dick brah, but help us help you. Feel free to jump on my log and use that. I'm doing a power/hypertrophy split; each body part 2x weekly; 5 training days, 1 core day, 1 off day.
Questions about making a great booty, etc... fitnessgurl88 11 5 yearsjennaf (1): Guys, you can share link here? _____________________ sexy jumpsuits
PPL and Shoulder Growth gymguy6969 5 5 yearseknight (58109): You're completely discounting the fact that the anterior delts are major contributors to all of your pressing chest movements. They're hit more than they need to be in the routine you linked (which is why it's unbalanced). -3X
Kris Gethin 4weeks2shred Blackbasara 1 5 yearsBlackbasara (61): Kris Gethin with his latest training plan on getting shred thats right in 4 weeks. is it possible to get shredded? i guess and get weaker too. When i was newbie in training i used to do his training plan got decent results for muscle size because anything works since you are beginner. Can't believe he is still spewing that broscience again and again with his supplements and nutrition. Any thoughts? ...
Thoughts on RPE system and DUP program? Blackbasara 5 5 yearsFiremanSi (42408): @Blackbasara 15kg up on squat 10kg on bench and my deadlift didnt go up but my form was MUCH better cause i used to keep hurting myself testing 1rm on deads. Mate taxing the CNS is just another fuckin buzz phrase thats currently circling the fitness community.. It used to be Overtraining. Yeah it's a bitch but it's basically cardio.. haha.
trying to figure out what split is best HardBody 9 5 yearsmikew (11494): Most important thing is consistency a.k.a. adherence so pick something and stick with it. Screen cap from the Eric Helms video: I'd also make sure you choose a split designed by a pro like PHAT or one of the threads mentioned in the Stickies.
Routine/program help requested Lofty 2 5 yearseknight (58109): There are two very helpful threads at the top of the main forum page that are starred (the FAQ thread and the Routine Design thread). Read them both, as they will likely answer most/all of your questions. -3X
New Back Routine! Try it & feedback pls :) George_Kofi 5 5 yearseknight (58109): Also not how you do pulley rows. That was turned into a lower back exercise with no scapular retraction. -3X
Opinions on PH3 Assie321 5 5 yearsAssie321 (70): @Beans yeah I was thinking the same thing but am curious about some opinions about it. Also because if I run it I would like to do so for mutilple cycles.
p/p/l HardBody 6 5 yearsRobinson252 (118):
begineer usmanriaz 3 5 yearsmikew (11494): Less than your TDEE?? PS- Read the FAQ - all your answers are in that thread that's starred at the top of the page
**Article reading (Nutrition and Exercise)** DvG 4 5 yearsDvG (1): @FiremanSi Thanks very much, will give them a look and see what I can find
Started Bill Starr 5x5 (madcow) routine GreekLegend 2 5 yearseknight (58109): Any program that is balanced and allows for progressive overload will be good for mass if you're eating enough. -3X
Stronglifts or Upper/lower FL4T 5 5 yearshaole (2109): @FL4T I would go with SL5x5. It's simple and foolproof with the app. It starts off easy but when you get near your limits it really gets challenging. Make sure your diet is right though as you will be increasing weight/work load every day so you need to make sure you're not compromising your workouts with a crappy diet...that actually applies for all times
program for my girlfriend Cross 10 5 yearsErickFromOmaha (4195): Open thread to view post.
should i do figure or should i stay in bikin paulisu 3 5 yearspaulisu (4): Thank you
Pursuit Of Beast Mode Deadlift jordzmetcalfe 1 5 yearsjordzmetcalfe (409): Hey everyone, Currently starting a deadlift strength phase so thought i would post my progress and also get feedback on what worked best for you all in getting this lift up. Let me know your stories/strats, would be awesome to compare Here are my first 2 vlogs, will be posting more with current diet and training split etc
Deciding workout program TheP 5 5 yearsTheP (1): Thanks, will start this program next week, i see that some exercices has you to do supersets, can i do normal sets instead? By the way, whats your thought on candito linear program? the strength/hypertrophy template. clickable text
Not a tighter butt, but a bigger butt balkan123 3 5 yearsA_em (2424): Don't igonre hip thrusts/glute bridges. I feel like girls are so crazy about the squats, but there are many other exercises that will help you build nice, round glutes. As mentioned- hip thrusts, lunges, floor work (with ankle weights/resistance bands) focusing on your hamstrings (e. g. donkey kicks, rainbows). I do circuit training on a leg/glute day and I love it. A lot of different movements with heavy/low weight. Just keep it...
DUP Cross 10 5 yearseknight (58109): Like exercises. They're a means to an end. It's a fine set-up, but it's not magic. I personally prefer a conjugate method. Either one will get you results if you train hard and eat and recover correctly. -3X
Female Training Routine EBZ_94 5 5 yearssathernut (13): Get a book called Strong Curves. Thank me later.
Hypertrophy or strength routine? strengthathletics 13 5 yearshaole (2109): @strengthathletics It could also be water weight. Just drinking a glass or two more a day not too long before you weigh yourself can add a pound. If your not seeing gains then increase your maintenance level.
Carb Cycling Macros: HELPPPPPP paigepal 8 5 yearsFiremanSi (42408): @paigepal listen to the man he knows his stuff. It doesn't matter what u do daily to a certain extent it's the overall intake over the course f the week and ur eating like a bikini competitor... No offence I'm just using the harsh truth to shock u a bit !! Carbs too low on training off and low days... Fats too low... If I were consulting for you is have you go trough a body recomp to bring ur cals back up to where they should be and then IF u...
DUP Journey varunj17 Jump to first page33Jump to last page 5 yearsvarunj17 (498): Cycle 6 Week 1 Day 4: 1. Squats: 5 X 1 at 122.5kg Set 1: 2 X 122.5 Set 2: 2 X 122.5 Set 3: 2 X 122.5 Set 4: 2 X 122.5 Set 5: 1 X 122.5..failed halfway on the second 2. Bench press: 3 X 5 at 72.5 kg 4. Deadlifts: 4 X 5 at 120 kg
candito training bench press program golago 12 5 yearsFiremanSi (42408): Very odd that u never manipulated the volume or intensity merely the exercise.
Yet another "critique my PPL program" thread sathernut 11 5 yearssathernut (13): Fair point. Dick call taken back. Sorry. I guess I was looking at it from a progressive overload point of view. I know I can just add reps but I could do literally all those exercises for infinity reps... Also body weight squats hurt, so do lunges. I would look at terminal knee ext as a rehab exercise, done it with the strongest bands I have before for many many reps. I know some would say wow if your back is that bad why are you even working...
Help about Big Beyond Belief Cross 3 5 yearsSRorhrbac0808 (47098): IMO drop the boxing and just get huge and strong. Best that way.
15yrs looking for some help rowkid 10 5 yearsKansas___Boyyyyy (3361): if you can lift and row and be active and gain fat from eating everything in sight at 15 years old you are a god damn freak.
Macro and diet advice mattm90 11 5 yearsJHughes (280): @MMB hahaha... thanks man! I'm interested myself!
Looking for a better way to deliver programs LifeofaFighter 6 5 yearseknight (58109): I think that's over-complicating things. There's no need to reinvent the wheel, IMO.
Powerlifting for muscle mass Cross 14 5 yearsGeorge_Kofi (10): @Monster hey bro sounds stupid but I used to bench three times per week back then when i had to increase my bench fot football testings etc. or one max effort day and one hypertrophy day :)
kettlebell workout and nutrition LifeofaFighter 3 5 yearsLifeofaFighter (25): @Cross far enough, but that feeling when you killed an tabata sess with KBs is quite exhilarating as well.
Girl Trying to get stronger!!! 💪 Charlatte987 6 5 yearsErickFromOmaha (4195): @Bucky she showed you. Lol
Strongman Cross 1 5 yearsCross (7): Hi guys I was just wondering did any of you ever tried doing strongman training and maybe share their experience with us
Critique my 70s inspired routine ParkerHenry 5 5 yearsBeans (4204): Summer ended only 5 weeks ago...
Shoulder Routine Video George_Kofi 1 5 yearsGeorge_Kofi (10): Hey guys the video is in german but if somebody is interested for a new shoulder routine or just for some inspiration take a look at it! if u have any questions just ask!
Kettlebells And Chiropractic – A Winning Com LifeofaFighter 3 5 yearsLifeofaFighter (25): Have to say, I like your style @Rand
185 front squat female slaviknifanov 1 5 yearsslaviknifanov (31): 185 front squat female too bad we dont have any older version but she managed in 3 months to go up from 95 lbs front squat to 185 lbs ! sick progress shes doing bulgarian method :P
Is this good? Jxsx2015 4 6 yearsJsn3004 (3265): If you really are new to bodybuilding just stay consistent. Being a newbie, all your lifts will go up with a good diet and being consistent in the gym
Interval Training and Fat Loss LifeofaFighter 3 6 yearsLifeofaFighter (25): Yeah I am currently still an amateur but plan on going pro after fully completing PT on my back after herniating 4 discs in my lumbar and cervical. Michael Caulo is my full name you can check out some of my fights and more info on sherdog or mixed martial arts
Power lifting VS bodybuilding Thatguy81 21 6 yearsHamer93 (9553): If your training and diet is on point you will build muscle and get stronger following either paths
Visual Impact Muscle Building moke912 1 6 yearsmoke912 (118): THE BEST BOOK FOR BODYBUILDING !!! clickable text
Training Change Opinion blakeyt93 3 6 yearsblakeyt93 (34): duly noted. have gone for an uppper/lower split. advice much appreciated!
help deciding GreekLegend 22 6 yearsBC_physique (1): I don't think there is any right or wrong routine. For what u want I'd keep it around 8-12 reps. And as long as u are breaking the muscle down and fueling properly u will grow. Twitter @claytonphysique
MY NEW WEBSITE TO INSPIRE MORE PEOPLE moke912 1 6 yearsmoke912 (118): clickable text
Arnolds routine agonist antagonist Shane86 2 6 yearsTimmothyGen (1780): I would just go to the Faq section and routine design and get a program from there...
critique my program. Chrisrr 7 6 yearsTimmothyGen (1780): @eknight nvm I found it...
Great/Effective Powerlifting Routines ezvmoneybeast 16 6 yearsThatguy81 (541): Do you plan on competing? I'm just curious to what your goals are? If I remember right, you have the most shredded legs of anyone on this forum, so what are you after here with power lifting?
New to Community - Workout Plan + Diet + Log workingtitle 1 6 yearsworkingtitle (4): Hi Everyone, Nice to meet you all. I just found this community and after reading many of the posts, FAQ, etc. I thought I'd break the veil and become active. My story is that I used to weigh 230lbs at 16 years old and was obese. I lost the weight very quickly over the span of 6 months and went down to a shockingly low 132 at my lightest. I didn't workout and lost the weight by starvation. When I went off to university I gained some...
Tjfromthe6's Current Workout Plan tjfromthe6 21 6 yearstjfromthe6 (7): Tuesday & Friday Incline/Flat dumbbell bench presses(Alternated) Barbell rows Side dumbbell lateral raises/Face pulls Pull ups Overhead rope extensions/Rope push downs Barbell curls/Alternating dumbbell curls Monday & Thursday Back squats Stiff legged dead lifts Leg press calve raises Seated calve raises Cable crunches Hanging leg raises Is my ish balanced now or nah?
PHAT & PHUL combined? Umoo 3 6 yearsUmoo (1): If you mean the 3-day PPL program I think progress can be better made when training same muscle groups twice a week. If you mean the 5-day rotating PPL routine I only have time for 4 days in a week as a student. I think 2x upper 2x lower like PHUL suits me best for bulking but I really liked the concept of PHAT after performing it for a month so I tried combining them
Phat 3+3 gelloxor 1 6 yearsgelloxor (1): Is it possible to do phat with ppl+ppl kind of style? I mean, yeah sure its possible but is it wise? I love to do ppl, but my body cant handle 2x powerstyle workouts, it makes my wrists,joints etc to start hurting after few weeks. I love to get bigger,but I also love to get stronger and bigger one rep maxes on my main moves bench,squat,dl. Im just that kind of guy who cant get happy with upgrade benching 10x90kg to 12x90kg.
PHAT in 4 days Umoo 6 6 yearseknight (58109): Continued weak knees. -3X
Need help clean bulk diet, please critique anteis99 4 6 yearseknight (58109): It looks like a plan. No better or worse than any other plan of similar Kcals and macros. I'd personally blend your PWO protein with your casein and drink them both as a blend. Taking whey and casein separately is sub-optimal. You don't need to eat 6 meals- there's no advantage to it, but if that's your preference then so be it. There's also very little vegetables and fruit. -3X
15 year old help with nutrition and workout bobbyb14 5 6 yearsZepa (730): @Beans thanks for new link bro!
How to sidestep like Nehe Milner-Skudder Duncan88 2 6 yearsmikew (11494): Squats + skill specific training + purposeful practice + good coaching... I'm tempted to add plyometrics to that list but I think that kind of stuff tends to be overrated
Jarryd Hayne Duncan88 4 6 yearskozzletoff (379): He muffed his first regular season punt return and the Vikings recovered it...that's the last I heard of him. I think he has potential in this league though.
DUP Log varunj17 14 6 yearsvarunj17 (498): FORM check people Deadlift: 5 X 1 at 130kg
building pressing power DEXchidera 3 6 yearsFiremanSi (42408): @DEXchidera Volume and technique will help best to build the lift.
Need help with finding a coach in NJ jersey23 3 6 yearsjersey23 (1): @mikew awesome, thank you!
Performance Meets Aesthetics certainlyjacked 4 6 yearscertainlyjacked (1): google it. any reviews on his program?
Kinobody Workout Program certainlyjacked 6 6 yearscertainlyjacked (1): let me know if anyone is interested in it, so you don't have to pay full 50$ for it
Split Setup - First Post blakeyt93 1 6 yearsblakeyt93 (34): so been browsing the forums for the last couple of weeks and finally decided to sign up and drop a post. Currently: Age: 22 Height: 185cm Weight: 76KG had 6 months off training due to an elbow injury/being lazy and have got back into training for the last couple of weeks. Currently training on a 5 day split but from reading on here, rippedbody and other sites it seems like something similar to a 5x5 or big compound routine is the way to...
Working out on the road or at hotels? MarcusB86 6 6 yearsYouBetcha (1): If you have a kindle I highly recommend the book "Hotel Fitness: Workouts for the Road Warrior". I was in almost your exact situation with traveling a while ago and it really helped with me getting at least a decent workout while on the road. It has a lot of cool workout techniques that you can do in your room or hotel gym! Check it out:
Best routine for teens Magnus2142 8 6 yearsPaulKg8 (1): Honestly when I was that young I just did a shit ton of pullups, pushups and running. Probably not the advice you were looking for but it helped give me a solid foundation to build on.
Switching From DUP varunj17 10 6 yearsvarunj17 (498): had a much better day today...decided to complete my squat strength day which i failed yesterday Set 1: 112.5 X3 Set 2: 112.5 X3 Set 3: 112.5 X3 Set 4: 112.5 X3 +1 +1 Did some rear delt work after this
Shred transformation log JAllanRE 9 6 yearsJAllanRE (4): Week one- down to 255 so 5 pound loss. Not to bad but I could have done better. Stayed on track workout wise all week and felt pretty good. I went off track one day and drank a little bit to much. Always good to drop weight but wish it would have been a bit more! Hoping to be in the 240 club after this week.
DUP principles routine cadream 2 6 yearscadream (10): No one ?
Follow me on my 6-week diet/exercise plan! Mikaelakins 7 6 yearsA_em (2424): Welcome, @Mikaelakins, Sounds like plan! However, stick here for longer and you will get rid of most of this cardio and your warm ups will last 10 mins top! :) Good luck and keep posting!
Own Push/Pull/Legs Plan. Some help needed Kopingston 7 6 yearsZepa (730): Thats shitload of volume
greyskull lp and implementing dips? jf89 1 6 yearsjf89 (4): in the gslp he suggest doing it as frequency method stuff and dosnt say much more,i asked this question in another forum and they recomended doing bench ohp and dips once a week instead of alternating bench and ohp but i dont really like that idea....any ideas on implementing weighted dips into my routine? my workouts are usaully ,mon -wed-fri ,rows/chins ,squats,deads(wed) and some ab i just add dips at the end?orwill it...
Split / Program Help harriez95 5 6 yearsdarklight79 (3088): Don't fix what is not broken.
I need an Upper Lower routine! Please help! Magnus2142 5 6 yearsTimmothyGen (1780): No ^ Look in the faq
Experience and opinions on fitness program tb92 11 6 yearstb92 (28): @wannabemuscular LOL. Something like that. Will do. Thank you!
After-cut and summer advices: bulk now? Pdv92 8 6 yearsJHughes (280): @Pdv92 I started in Januray 2015 at 215lbs with the goal of hitting 170lbs by August 2015. This was my first time dieting to maintain muscle and didn't realize the difference. I made it 195lbs by July and started cutting calories more down to 1,850. Thankfully for this online community and some guys who have been down this road many times, got me to rethink and take a break. @SRorhrbac0808 is hitting the nail on the head for you. I have been...
Bulking routine - help/advice needed rickyloot 3 6 yearseknight (58109): Just... No. -3X
Should I bulk or cut?!? MattShowtime 16 6 yearsMattShowtime (1): I didn't realize that haha I definitely don't want to be that light. I compete in 155-170. I guess I'm going on a bulk lol I just need a good routine since right now I'm only training jits 3 days a week
PHAT: Mix of two versions hulkZ 4 6 yearsdarklight79 (3088): You're asking for opinions. You got a good one earlier yet you chose to disregard it. How long have you been lifting? IMO PHAT is a very solid program but not recommended for beginners.
My Legs/Push/Pull routine. Feedback plz. n1x0n 19 6 yearsRawsteel (940): No, i simply aswered the question below.
Log to 2/3/4 Snowboard901 16 6 yearsSnowboard901 (169): Had forgotten to update. Had did a Reppetiton upper and another lower workout. Took today off and will most likely end up taking tomorrow off aswell since I'll be moving into college. I'll post my last two workouts tomorrow.
Looking into B-Bak's Mi40 nine0seven 13 6 yearsjonrivs49 (3001): @nine0seven. This one has been discussed here before when it first came out. you can try the search and find the thread. he uses glutamine so think twice.
Simple and Fit Book Ankie 5 6 yearsAnkie (882): Life is great gents... I took a bit of step away from the gym, maintained my size but not my cut. In order to dedicate my LIFE to publishing that book and becoming a Web/App Developer so that I can make my dreams of an online fitness training company and application can become a reality. And well gents, I am hoping to have my beta version of up and running by the end of August. Crazy nights of hacking out code. I have been so...
Can you critique my routine? rickyloot 2 6 yearseknight (58109): Too much pull, not enough push. No direct knee flexion exercise. Running this 3 weeks is pointless. Strength adaptations- noticeable significant ones anyway- take at least 6 weeks. -3X
Online training + diet plans Hamer93 8 6 yearsBucky (3871): yea it really depends how serious of a business you make this. if you go legit LLC and all that, liability insurances, medical waivers, etc are a must. selling general nutrition, diet and workout plans like all the other instagram "coaches"? you can do whatever pretty much
Want to quit SL but don't know what to do rickyloot 9 6 yearsrickyloot (1): Could you send me that version please? All I can find is that Phraks version.. But when squatting 2 times a week, wouldn't it be better to do some kind of upper/lower?? Sorry for bombing you with questions but I feel like the more I started to learn about training, the more confused I am.. lol :D
Deadlift program suggestion please qtdreams92 8 6 yearssmashley23 (1): I ran Maximum Strength for four months, it's a four month upper/lower program, and I hit a 315 deadlift after it. I can't remember what I was pulling before but I think it was 230. I liked 5/3/1 as well, but I just wanted to throw out another option.
My 6 day Split alkudari23 14 6 yearsZepa (730): @huron My advice is secret only unlocked by reading the dummies thread. EDIT: Join date today troll pls
Push Pul Legs balance & volume susisu 7 6 yearsRawsteel (940): Vertical and horizontal pulling movements trains the same muscles, but to a different degree.
Thoughts on this full body drew7 2 6 yearseknight (58109): Feel like I should just continuously copy and paste this: Too much push, not enough pull. Too much quad, not enough hamstring. -3X
phat/ ppl cryptic 2 6 yearsMethod (379): This is similar to what I've been running the past month. I really like it. I felt like I wasn't getting enough recovery time with the standard PPL and I like going heavy at 5-8 reps.
Smolov Jr Jsn3004 10 6 yearsIGS (169): Olympic hopeful I know uses it and full smolov all the time. Has put some numbers on his squat.
Different periodization in a Push/Pull/Legs ajm87 1 6 yearsajm87 (409): I have been running a PPL for a bit now and wanted to change up how I approach some of the progression. *Note I cannot squat/deadlift due to heart condition .Also, I have to stay in the 6 or higher rep range. Here's how my split lays out. What would you do to alter it at all? More pulling? Remove a triceps exercise? etc. 3 Days On, 1 Day Off 40-70 reps per bodypart per workout 6-12 rep range at 70-80% of 1rm Increase weight the...
Simple Push Pull shredm Jump to first page79Jump to last page 6 yearseknight (58109): @the1 -3X
Good Beginner Routine moke912 2 6 yearssamm (1): There are also some in the FAQ thread.
Back to bulking, questions and U/L routine Pdv92 16 6 yearsshannowman (6367): You're massively over complicating this. Form follows function, focus on how your body should move and you'll live a better life in and out of the gym. At the point you're at you don't need to worry about the detail in your arms and calves as much as just getting stronger. Believe me, building muscle and dare I say 'aesthetics' is so much easier once you've reached some basic markers of strength- body weight plus bench, 1.5x body weight squat...
p/p/l scallo 9 6 yearsMethod (379): Do a A B split meaning switch more than one exercise.
Weak areas OHPloser 3 6 yearsOHPloser (4): Currently on an upper Lower split training 4 days a week. Lagging because they are out of proportion.
Starting strength? chibulls21 10 6 yearschibulls21 (1): Thanks I appreciate it. It just seems like 3 workouts 3 times a week is not enough but I am a novice so I could very well be wrong.
Rippetoe SS log Mortenah Jump to first page36Jump to last page 6 yearsMortenah (82): want to hit atleast 85kgx3x5 Bench 100kg3x5 squat 150kgx3x5 deadlift 50kgx3x5 OHP before i switch program
German volume training - whats the deal ? stranger 3 6 yearsehukai (115): I feel like it's too much volume for a natural athlete unless you can focus a time of time and energy into it and proper recovery. Like Beans for sure prefer a more well rounded program
*Eric Helms Strikes AGAIN !! (Video)* FiremanSi Jump to first page42Jump to last page 6 yearsajm87 (409): I'm on Week 4 (deload) of the hypertrophy split that he recommended in the third video. It has been really fun so far. I added in face pulls on both Upper days as well.
12 week female fitness program tb92 10 6 yearskkautz (13): Thanks
Need an Insane Workout Routine alkudari23 2 6 yearsSOLARSUPLEX (8314): SMOLOV. Any form of GVT in my opinion.
Working out while travelling every month acheb 5 6 yearswannabemuscular (33219): Lots of hotels have fitness rooms. Might not be the best equipment, but you can make it work. Otherwise; pushups, table dips, planks, situps, leg raises, bodyweight squats, standing calf raise, etc. Make it work. Also, lots of gyms will let you pay a day rate to use the place without being a member.
Online Article Fayzeh 1 6 yearsFayzeh (1546): Please share a recent article that you read and found interesting. Thank you! Here is mine:
Workout advice for slow bulk and hypertrophy Pdv92 7 6 yearsPdv92 (10): So you would suggest PHAT for a hypertrophy/aesthetic goal? I'm checking around to see what people have experienced with it. They all seem pretty much satisfied.
Prexylol Push/Pull/Legs log Prexylol 1 6 yearsPrexylol (1): Hi Guys, I recently joined the simply shredded forum and I was searching for some feedback about nutrition and training. I will start cutting soon, so this will be my Push/Pull/legs log. Stats: -188cm -80kg/176 -16/17% BF My Goal is to lose around 6% body fat and to have a solid base of 10% body fat to start bulking again. Some information regarding nutrition: I come from bulking and used the following macros: Diet...
Help and Advice for Beginner Please skippy333 2 6 yearsBeans (4204): Holy cow, this is all over the place. Don't go to the gym and just lift random shit. Pick a routine. Start with low weights that you can do easily, and try to progress a little every time you go. Don't do cardio every time you lift. And I personally wouldn't do it BEFORE you lift. The kickboxing is enough. Find out your maintenance calories. Track what you eat. As you fall into your routine, adjust so that you are in a slight caloric...
Thoughts on my routine. strengthathletics 8 6 yearsstrengthathletics (16): Okay appreciate it thanks.
Four months into cutting, losing motivation Pdv92 11 6 yearsPdv92 (10): Okay guys, thank you very much! So I'll do like this: 1. Stick to the cutting for some more weeks, stop worrying about the never-appearing abs (guess I'll have to train them better for the next bulk cycle :P). Adding some HIIT in my schedule 2. From the half of July/August start adding some calories back 3. Slow bulk from august/september, aiming in gaining like... 2 lbs per month? Did I get it right? Thank you all again :) I'll be back...
Journey To Welsh Single Lifts AarronStenner 18 6 yearsTamere02 (1474): These 2 a days seem brutal man. Props for catching up the missed days
Anyone with credibility GTFIH TimmothyGen 15 6 yearsTimmothyGen (1780): Ha g4p very common among bodybuilders... But seriously though he's hustlin...People who coach online on YouTube and run a company makes a lot of money it's ridic... I think Guzman made 200k or so off just shirts... And his new company. I stopped watching him though because every video he kept trying to sell me something I don't like that.
Critique My First P/P/L Program BlueManBen 10 6 yearsRawsteel (940): That's right, and for the main sets (3x5/3x6-8) i recommend that you use a weight that allows you to hit the reps in the first 2 sets with the same weight, up it when you can hit 5/8 in all 3 sets or when you can do 5, 5, 6 and 8, 8, 9. How many percent you need to lower the weight in the pause set will requie some experimentation, for me -20% in the bench allows me to complete 8 pause reps with about 2 reps left in the tank, and when i could...
Cutting and overtraining. IamRiot 15 6 yearsIamRiot (1): I have gotten far in my cut now and its starting to look good as soon as i hit a lower bodyfat ill start bulking again
Calling Personal Trainers and Runners Fayzeh 15 6 yearseknight (58109): Hey- I gave the board an hour before I answered! @nine0seven sent you a PM. -3X
Weight Lifting fresh-soph Clear lake Hs Acanchola 12 6 yearsRawn (1338):
need help finding routine wannabeebig 23 6 yearseknight (58109): I wouldn't do upright rows for any reason, unless you purposely want to impinge your rotator cuff and biceps tendons. Additionally, I wouldn't mess with the set up of the program to start with. Run it for 8-12 weeks and see how you respond is my advice. -3X
Reverse hyperextension Fayzeh 16 6 yearsFayzeh (1546): @eknight I see what you're saying. I'm going to workout at a different gym and see what equipment they have. Not to be stubborn, but smaller stability ball following the form u posted above. I didn't notice the hip thing at all. I will also try the incline suggestion @the1. See how it feels. Maybe add weight if I find it too easy. The stability ball was hard because I had to legit reach my arms to grab that bench! I knew something was off.
Balanced Body - Article lordcenturion 1 6 yearslordcenturion (1): I've gathered the information that has helped me build a bit of strength, power, muscle mass and endurance. The only reason I have become obsessed with building muscle is because I was really skinny. I had to do something. I struggled for a few years, tried many things but I finally uncovered what works for me. I found out the hard way, through injuries, how it is important to work every muscle group with the same dedication and...
Powered by Rage! Prep to RPS Redemption _RudeCrew Jump to first page423Jump to last page 6 years_RudeCrew (15100): @FiremanSi thanks bro. Couldn't be happier with the results
Low volume push pull legs Champ3185 12 6 yearsChamp3185 (4): Thanks!looks like a v solid routine
FAT 6PAKISLIFE 6 6 yearsLVjack (2749): @6PAKISLIFE With a screen name like that we should be asking you the questions.
Need some help with getting a balanced plan Aussiegill 20 6 yearsGetBigDieMirin (46): If you want help you came to the right place If you want baseless compliments you're on the wrong forum buddy haha
Football Specific Lifting Program and Diet DanOpi 7 6 yearssriram (2050): THE JUGGERNAUT METHOD 2.0
PHAT in my Homegym GoldenAesthetics 9 6 yearsGoldenAesthetics (19): Perfect, thanks alot
strength training foreverbulking 6 6 yearsRand (4291): do 531 its nice.
Ice Cream Fitness and Rest Days amberxnicole 14 6 yearsqtdreams92 (1630): @amberxnicole hey welcome! you're starting out with heaps of good knowledge so is just a matter of putting into practice. And once you start seeing the results which will certainly come, you will feel like you want to progress even more! :) Take that from someone who has been through it, it is well worth the effort thats for sure. and NEVER be too hard on yourself, because we are our worst enemies sometimes.
Push vs Pull.. how do you do 1:2? qtdreams92 14 6 yearseknight (58109): I do. If you use a thick enough band, they're a grea movement. -3X
Help with Diet - Return Rusty 5 6 yearseknight (58109): Thanks for the compliment but I'm just another guy. Google Dave Barr's Top 10 nutrition myths for answers to most of your questions. Re. fats- cheese. Cheese in and on everything. Then extra cheese. -3X
"PPL" LOG Snowboard901 Jump to first page60Jump to last page 6 yearsSnowboard901 (169): 4/29/15 Bench- 160x5x5x5x5x5 OHP-65x8x8x8 Pullups- BWx5x5x5x5 T Bar Row- 45x8x8x8x10 CGBP- 115x6 125x6 135x6x6 BB Curl- 50x8x8x8 - Tomorrow is lower day. - Have not posted in a week due to qualifying for a international Highschool business competition and attending it. I ended up Placing in the top 20% of my category. But sadly didn't get to advance on the the final round.
PHAT kozzletoff 3 6 yearsFiremanSi (42408): @kozzletoff I changed it quite a bit cause i could never get all the machines on the program back to back when i was in the gym.
Training for Hypertrophy Only ajm87 17 6 yearsRawsteel (940): Looks good.
My P/P/L Program (proposed)Comments please? qtdreams92 Jump to first page31Jump to last page 6 yearsqtdreams92 (1630): Funny :) I have been working out. but my trainer is using simplified PPL (no deadlift no bench). Next month I want to restart but with the full program so the advice on here has been really helpful. Well I am excited to start this! I'm going to vacation so I'll def be hitting the training hard when I come back. Between training, work, and my other sports I will pay a lot of attention to my diet and sleep. lol I wish I still had the same...
Has anyone tried out this counselling? trainingfreak 12 6 yearsdarklight79 (3088): Why go to them when the best advice can be found in this forum? Seriously.
Buff dudes , 12 week training program? LDeew Jump to first page39Jump to last page 6 yearsNorIda (46958): Did these today. Surprised with the pump got! Def going to continue doing them.
What routine ? P/P/L or Upper lower cadream 6 6 yearsTrenNorton (34): you could do phat with something like Upper/lower power and ppl hypertrophy. PHAT is not limited to the stupid routine I posted on simply shredded.
Checklist OHPloser 9 6 yearsOHPloser (4): I'll have to have a tinker around with my training and see, just seem to get bored around 6-8 weeks in to something looks like a potential way to keep things different but structure is always good hmmmm cheers for the advice
5/3/1 query aesthet1x 18 6 yearsmikew (11494): Absolutely agree. I came in to say that one other major customization I made to 531 is to omit OHP day altogether and do a dynamic upper body day (chest and back) instead.
Recuperation from a starvation diet SkinnyJames 2 6 yearsqtdreams92 (1630): Hi @SkinnyJames have you looked at the FAQ? Can you work out your maintenance calorie TDEE to understand how much you need to eat. Also start a food diary. On the training side the FAQ will show you some really good programs to follow. Log your progress and have fun. :) Oh btw I don't get what 'damaged metabolism' means.
Squat Success Stories varunj17 Jump to first page66Jump to last page 6 yearsmacydawn (100): Nice job! A lot of people are finishing this up at my gym, myself included. Are you going to go through it again? It's rough, but it works.
Too high volume on a cut? Nkravn 17 6 yearsRicktoripped (16): Can I chime in and ask a question? During cut, is it more beneficial to do higher volumes to help with calorie burn? Also,is there more of a post workout calorie burn with high rep work than with heavier low rep work? Thanks.
The Quest stop?? varunj17 3 6 yearsvarunj17 (498): Thanks @@FiremanSi ..wil start it from Monday...right now just taking it easy after SMolov... On a random thought...check this chick out guys..She squats more than myself.. clickable text One strong chick
Advice on powelifting for a half newbie 315fordaysmate 3 6 yearsSRorhrbac0808 (47098): All you fuckers trying to compete against each other and win first place and trying to be "competitive". Fuck that. I have close friends I train with that compete and tell Them the exact same shit I'll say here....Just get your ass up on the platform and compete. It's doing a lot more then the mother fucker sitting on the side line not doing shit and talking about it. Everyone is so worried what numbers so and so is putting up in their...
Russian Squat Routine wannabemuscular 2 6 years3six9 (220): Looks very similar to gvt to me.
Bulk or Cut? relevant 29 6 years3six9 (220): BASICALLY YOU ARE FAT OP.
How to reach my lifting goals? hotborad 1 6 yearshotborad (34): So here are my current 1rpm, and I am looking to increase my 1rpm, on all lifts, primarily i would like to see increase in Strict Overhead and Squat as I feel they are my worst right now. With squat its really my form I seem to lean forward and put more pressure on lower back, - started video taping. So I hope to correct my form and hopefully that will increase my squat. * means actually lifted amount in past 6 months. Otherwise it is...
My PPL routine bicepKing 15 6 yearsgolago (163): @eknight :eek: dont know how but i missed the most important part (volume :S)! thank
PPL question dserious111 3 6 yearsdserious111 (130): @Beans oh ok. Yea I have deads on my pull days
Train to maintain...anyone? haole 8 6 yearsBeans (4204): Seems like you would just need to keep doing the same thing over and over again in the gym and eat enough to maintain your weight. Simple enough. I'd stay away from heavy weights like you are already doing, and avoid any movements that have a tenancy to wear down joints.
Critique my future program TimmothyGen 10 6 yearseknight (58109): I just don't understand why people who truly aren't qualified to create a training program insist on doing so when there's dozens of great ones already available. -3X
Critique my PHUL workout ParkerHenry 5 6 yearsTimmothyGen (1780): Don't be wishy washy!!
Power-bodybuilding routines? nine0seven 3 6 yearsWinnersNeverQuit (10311): Juggernaut is a pretty good one. Works towards building strength but regularly incorporates higher weights which would aid in hypertrophy.
Critique my upper/lower split ParkerHenry 3 6 years3six9 (220): Looks good as a starting point fella.
drinking a protein shake after morning worko captainmag 11 6 yearsnjcrockfordx (28): It's fine no worries, im actually getting confused on here I meant for fasted cardio.
5 DAY BULKING SPLIT Rui16h 5 6 yearsEat2Trainn247 (2557): @Rui16h rather than designing a "bulking" I think it would be appropriate to embark on a hypertrophy-focused training block(s) while eating in a calorie surplus. Nutrition is going to dictate weight change. Yes, training can impact the energy expenditure side of the equation and specific training techniques can be used to target different muscular/neural adaptations, but ultimately, nutrition will make the major difference for weight...
Injuries, setbacks and moving the goal posts shannowman Jump to first page41Jump to last page 6 yearsshannowman (6367): Hey tamere. It's still not perfect, but getting there :). In better news, the rack is up! And I'm getting back on 531 on Sunday and will log again!
16 Years Old declan2639 3 6 yearsdeclan2639 (1): No,I'm not running any specific programs, just basic weight training with my football coach that involves core lifts, dumb bell lifts, body weight exercises, and speed/ agility. Thanks for the input!
5x5 program makes me binge! help queenquebec 25 6 yearsqueenquebec (25): @SOLARSUPLEX It's been better on the binging. I've doing cardio only once a week 45 min. I realize that I was eating too little on my off training days that was the reason for my binging. As for the weight loss, it's stop the for last 2 weeks. But, I've also been taking zantrex 3, so that might help a bit.
Average time for workout ArchT 25 6 yearsAndyCap (118): Botswana is a great country, i cant wait to get back and visit to be honest. The people are a lot friendlier then here in South Africa, and there is a lot less violence from what i hear. Most of the income when i lived there was from diamonds, but man the beef there is epic. You can get huge steaks that cost a fraction of what they cost elsewhere. Darn all this talking about Botswana makes me wanna go back, there are some world class game...
Need help to bring shoulders out anteis99 11 6 yearsTyrannosaurusFlex (2641): Shoulder shocker is brutal for sure. Defo recommend!
newbie not sure where to go now. LordOtakuSenpai 8 6 yearsBucky (3871): no no no, that's okay. you're beautiful <3
need help please (vets please ) simply_michael 2 6 yearssimply_michael (424): its gotten to the point where if seat belt on does that i hate to even do squats .. i dont know if i should give up gettin huge or what ...cause i know barbell and dumbbells and free weight build the body .. anyhow really not complaining i just don't wanna be injured anymore
Input on my PPL n1x0n 9 6 yearseknight (58109): I don't think so. Your pull movements are divided up among several different actions and muscles and need the volume for shoulder health. -3X
Gazzy's log GazzyK 21 6 yearsGazzyK (127): @Frostshock I know! It deserves some CPR :) I meant to say my hips feel tight when squatting not after. So going to try some mobility stuff as I'm finding there's limitations to how low I can go before my form starts to get out of whack. @calexrose I need to revisit the log fireman so put up some time ago about foam rolling just to remind myself of the benefits. On another note I managed to hit 100kg on leg press the other day! Was so...
BODYWEIGHT MASTERY PROGRESS dwrkk Jump to first page39Jump to last page 6 yearsdwrkk (46): My attempt at a human flag push up
New to Simply Shredded program - questions Pagrandma59 5 6 yearsPagrandma59 (1): Thanks for the reply. I guess because the program is featured on this site that I might find other's who've done it and could give me direction. As to your questions, I have 2 rest days a week (weekends) because that is what fit's my schedule of getting to the gym. I am cutting and have seen progress in the short time I've been working on it so I am happy with my numbers and I am overloading (for me at least) I'm not lifting heavy according to...
bodyweight lunges and squats? jf89 3 6 yearsjf89 (4): Uuummmm ok.....
Favorite hamstring exercises? headoverheels143 15 6 yearsErickFromOmaha (4195): Straight legged deads is my favorite
Critic my setup of 5/3/1 Blackbasara 5 6 yearsmikew (11494): Short answer is that I would pick one exercise and do a dynamic day with that on your 4th workout of the week. I don't think you need to recalculate your 1rm unless you have trouble hitting your numbers for the max effort set. More thoughts tomorrow. That's what u have for now.
Arnold blueprint attempt swollenscott Jump to first page58Jump to last page 6 yearsswollenscott (571): Update. Weight 92.5kg at 16% bf All weights going up nicely. Visible changes. Spoken to a bodybuilding coach and will likely end up with him later down the track. Exciting times
Ready for phat? PainAndGain750 4 6 yearseknight (58109): You don't continue to ice a soft tissue injury for that long. It will contribute to tightness and slow the healing process. -3X
Questions about HST Shota34 3 6 yearsShota34 (4): @nine0seven I was wondering for finding the RMs do I just keep adding weight until I can only do 15 reps of a certain exercise? Thanks!
Elbow pain help please!!! IamBack7 11 6 yearsgolago (163): @eknight ty , meant to say more rare than tenis elbow .
Time to rebuild swollenscott 21 6 yearslolssons (1249): We are pretty equally strong, or really not you are abit stronger overall but similar numbers it is motivating to watch your log man
help I wanna get shredded where do I start wbjm2012 8 6 yearswbjm2012 (1): Thanks the nice replies boys, ill admit its a lot to take in and I know it wont hapen over night but ill take on board what you peeps say its nice to get the info off the people who have gone through the pain and dietjng cheers fingers crossed in a month or so ill have some positve pics to put on here thanks again
Newbie Wants to Bulk Up TheTagas 3 6 yearswannabemuscular (33219): Welcome to SS. Start by reading our FAQ thread and figure out the calories you'll require to bulk. There are references to some programs in there too. Come back with questions after you've checked that out.
MFT28 vs. Shortcut to Size alexhager 11 6 yearsLVjack (2749): @alexhager I stay competition lean year round at 2% BF and I am always gaining size and raw power. If you are interesting in my underground training style and secret diet plan let me know.
Push pull ratio has me confused! letsgetlean 3 6 yearsletsgetlean (91): @eknight thanks dude! Yeah I just wasn't sure because I built it off your ppl logs as well as a couple of others and I was worried it may be a little out of whack. I'm really loving training with a ppl over the other shit I've done! Thanks to you again!
No more spinning my wheels - Phd-4 LOG SnackIt 7 6 yearsSnackIt (76): @Dem41 Thanks mate, you are probably right, should stick with the basic for some months first, might have some joker sets at days i feel great, but not more then 1 time a month max, just for setting some extra PRs.
Critque FST-7 Routine Styrka 4 6 yearsStyrka (1): Any advice please.
Canditio - Linear or 6 week program SnackIt 12 6 yearsFiremanSi (42408): @SnackIt Strength yes, size a tiny bit. But it's a STRENGTH based program. But ur like what 17 or something u'll grow just looking at weights.
Cutting advice Dave2323 11 6 yearsDave2323 (1): So I recently just started jiu jitsu at my college and train 2-3 times a week for an hour or two. how should i calculate that in to my macros? sometimes its intense sometimes it isnt. on days its intense should i just add 300 cals to my calories and 150 on less intense days?
5/3/1 - Template SnackIt 12 6 yearsSnackIt (76): @Sharkoon1 Thanks mate, yeah I'm just overanalyzing things.
Wich program would i benefit the most of? Sharkoon1 17 6 yearsSharkoon1 (565): Okay, thank you. You too.
First setup of 5/3/1 SnackIt Jump to first page34Jump to last page 6 yearsSnackIt (76): Yeah i have, but i have an old version of iPhone... can't use them app :(
Accessories rememberthis 5 6 yearsrememberthis (556): Thanks a lot!
5/3/1 - PHD-4 SnackIt 9 6 yearsSnackIt (76): Would i benefit from 5/3/1 my strength stats, based on 1 RM (Pounds) Squat: 242 x 1 Bench: 209 x 1 Deadlift: 308 x 1
Critique my LEGS/PUSH/PULL/OFF/REPEAT INKDMAX 2 6 yearsFrostshock (13324): -Why no flat benching?? -Too much arm work, just my opinion though. -Still too much arm work, you could use those sets to even out your horizontal:vertical pulling ratios -Much more horizontal pulling than vertical. -Generally a 2:1 posterior:anterior (pull:push) ratio has been recommended. Either way you're 1 set off from breaking even. -Need more volume for legs. 23+ upper days compared to a 14 set leg day makes the other half...
Phat Template. simpley2 14 6 yearssimpley2 (1): Does it look more balanced now? Heavy Upper Body: Bench Press - 4 x 3-5 Barbell Row - 4 x 6-8 Overhead Press - 4 x 4-6 Pullups - 3 x 6-10 Rack Chins - 3 x 6-10 Shrugs - 3 x 6-10 Skull Crushers - 3 x 6-10 Heavy Lower Body: Squat - 4 x 3-5 Stiff deadlifts - 4 x 6-8 Leg Press - 3 x 6-10 Hyperextenisons - 3 x 6-10 Leg Curl ham - 5 x 6-10 Cable crunches - 4 x 8-12 Chest, Shoulders and Triceps: Incline Dumbell Press - 4 x 8-10 Bench Press - 4...
New routine - Need help. simpley2 20 6 yearssimpley2 (1): Heavy Upper Body: Bench Press - 4 x 3-5 Barbell Row - 4 x 6-10 Overhead Press - 4 x 6-10 Pulldown - 4 x 6-10 Seated Row - 3 x 6-10 Shrugs - 3 x 6-10 Skull Crushers - 3 x 6-10 Heavy Lower Body: Squat - 4 x 3-5 Stiff deadlifts - 4 x 6-10 Leg Press - 3 x 6-10 Hyperextenisons - 3 x 6-10 Hamstring leg curl - 3 x 6-10 Cable crunches - 4 x 8-12 Chest, Shoulders and Triceps: Incline Dumbell Press - 4 x 6-10 Bench Press - 4 x...
All in 1 rememberthis 1 6 yearsrememberthis (556): Basically that. Is it counterproductive to do it all on the same day? My routine is now something like this: Day 1 5-3-1-Deload Dead Lift x3 8-12 Straight legged dead lift x3 8-12 Back extensions x3 8-12 Leg curls x3 8-12 Jerks x3 (I back to back the back S.L. Dead lifts with the extensions and the leg curls with the jerks... so superset is the word?) Day 2 Rest Day 3 3 High speed inclined bench press x...
defranco built like a badass csizemore21 7 6 yearscsizemore21 (799): Thanks for the feedback man (:
Custom Made PL Program (Need Opinions) SSJ3FinalFlash 10 6 yearsFiremanSi (42408): @SSJ3FinalFlash Sounds like that's the rep range u enjoy I was going to suggest that but remember u talking about doing it before !! Candito is quality loving it. Have done it for 5cycles now. Spends a lot of time in lower rep ranges apart from occasional 8-10's... Each week is different so ur always interested !!
My Journey To The 1000lb Club Part 3 AarronStenner Jump to first page38Jump to last page 6 yearsAarronStenner (10990): @MMB cheers man, make sure you smash that 400lb mark
My Calisthenics training's youtube channel ! Tano 1 6 yearsTano (1): _Hey guys I want to show you my new channel where I am uploading new videos about my routine, bodyweight training, street workout, training skills and so on.. I've already uploaded training's videos of : One arm pull up, planche, ted, pull ups, push ups, dips, hefesto.. I'm going to upload also scapula workout, my warm up, leg training, stretching routine, and so on.. This is my channel: This is my...
5 day split sonne1998 12 6 yearssonne1998 (4): Wow thanks alot man that was very informative ! I do also agree with the shoulder Thing, i will try this program looks solid !
ajm87's WS4SB III LOG ajm87 3 6 yearsajm87 (409): @FiremanSi Yeah I work off out 1.25 per kg of BW for fat totals. Prefer it to higher carb.
WS4SB - Part 3 frui2 Jump to first page33Jump to last page 6 yearsfrui2 (1): Bump
Weekly Program Setup Advice LabradorVII 1 6 yearsLabradorVII (1): Hello all, I've recently setup a program that will allow me to work out each body part twice a week but get a little more volume in. Monday: Lower Body and Core Tuesday: Chest Back and Arms Wednesday: Off Thursday: Shoulders Friday: Lower Body and Core Saturday: Chest Back and Arms (and a bit of shoulders) Every muscle group gets about 200 reps of work per week except for arms which get about 100 to 140 reps per week. One of the main...
Personal Training App Feedback vojap 10 6 yearsvojap (40): @Kansas___Boyyyyy ill add mouce over as well i like it actually @wannabemuscular already called it "vitness" ... There are really small chances ill change that but who knwos maybe in future... Thanks anyway
WS4SB for size? frui2 9 6 yearsfrui2 (1): i don't know how i missed that lol, but wanted to hear some more opinions, thanks guys,
Training program Please help! Douze 22 6 yearswannabemuscular (33219): @Douze is gone guys. Another newcomer driven away ....
Training for Bikini VS Figure Douze 30 6 yearseknight (58109): After slinging multiple personal insults at me in the thread (and another one) OP then PM'ed me asking for advice. I posted the advice in here and she didn't like it because she had already read it. She PM'ed me again, so I clarified my response and she still didn't like or want to accept the answer. Nothing was misunderstood. She's simply and Emily 2.0. Nothing I can do about that. -3X
Critique my PPL Split? ParkerHenry 7 6 yearsParkerHenry (94): Thanks
Push Routine, Bench, OHP Jsn3004 6 6 yearsJsn3004 (3265): @hamer93 Yeah I was skeptical about shrugs on my push day but I think I'll just move it towards my pull day. But my pull day looks like this Pull Downs Barbell Row Dumbbell Rows Face Pulls Dumbbell Curls Incline Curls Depending on what day it is, usually one day I like to go for hypertrophy and another ill be usually doing strength so I would usually go for barbell rows first on strength day. @eknight You're right, I'm moving it to m...
Parker's PHAT Log ParkerHenry 4 6 yearsParkerHenry (94): Tuesday, December 9 2014 Back and Shoulders Hypertrophy * Bent-Over Row (speed sets) 95x3 95x3 95x3 95x3 95x3 95x3 * Wide-Grip Pullups BWx10 BWx5 BWx5 * One-Arm Dumbbell Row 50x12 50x12 50x12 * Seated Cable Row 100x15 100x15 * Close-Grip Pulldown 100x20 100x20 * Seated Dumbbell Press 50x12 50x12 50x12 * Side Laterals 10x15 10x15 * Lying Rear-Delt Raises 10x20 10x20 10x20
PPL Snowboard901 8 6 yearsSnowboard901 (169): @Rawsteel thanks again for all the help. i created a log if you ever want to stop by ill be following all the changes you made. Thanks again for all the help
Critique my phat routine ParkerHenry 5 6 yearsParkerHenry (94): no less than 12 weeks
Critique my 3 on 1 off split ParkerHenry 10 6 yearsParkerHenry (94): Think I might give phat a try
New teen help Snowboard901 10 6 yearsSnowboard901 (169): @Frostshock its a program over on bodybuildings forums. I can link it if you would like.
ABout PhAT BarbellBOB 13 6 yearsstopmiring (37): @Barbellbob Wouldn't worry too much about the rest, since you will generally be more fatigued already If you hit more reps on your compound movements, but yes I try to increase with a rep or so aswell.
Westside for Skinny Bastards frui2 13 6 yearsfrui2 (1): The template got a little messed up...
Help with 3 day split Karlos 8 6 yearsRawsteel (940): First learn the exercises then use the same weight in all sets and a weight that allows you to hit 5 reps in atleast 4 of the 5 sets, when you can do 5 reps in the last set up the weight with the smallest amount possible. Use the same progression method in the other exercises that uses a different rep scheme. And do calves every workout if you want to, i personally prefer to alternate calves this way -> Workout 1 Standing calf raise:...
Alberto Nuñez Upper Lower frui2 21 6 yearsfrui2 (1): WS4SB: clickable text So to make sure i got this all right to start tomorrow i have some questions. I am supposed to run it like this right? Monday: Upper Body Max Effort A. Regular Bench Press: 3-5RM B. BB Row: 4 X 5-10 C. Incline DB Press: 3-4 X 6-10 D. Face pulls: 2-3 X 12-15 E. Weighted Abdominal work: 3-4 X 8-15 Wednesday: Lower Body Max Effort A. Conventional deadlift: 3-5RM B. Squat Variant: 3 X 8 C. Weighted...
Advice on PHAT or Candito program Austonmartin 5 6 yearsAustonmartin (7): @FiremanSi ok thanks, I will read into it and give it a go! Thanks man. How long have you been on Candito's program?
Canditos New Program(s)!!! kickinchicken 4 6 yearskickinchicken (8717): And heavy singles on "every bench day" makes me curious. The first couple weeks are already very bench heavy with the 10x3 alone. I wonder how the assistance work will change.
The Gorilla's & Chicka's And Killah's Log!!1 israelcommando 18 6 yearsisraelcommando (40): I went to Madrid for a few days for a little break from everything... Great city. So I arrived today and worked on upper body : Bench Press : 275 x 8, 315 x 5, 330 x 2, 290 x 6. Seated Dumbbell shoulder press : 4 x 90 x 8 Pull ups : 4 x 12 Kroc Rows : 2 x 140 x 10 Face pulls : 4-5 x Whocares? Pushdowns : 3 x Max weight x 15 I do one exercise for core and posterior chain any second day (easy on those ones). Finished the workout with some...
later intermediate training csizemore21 1 6 yearscsizemore21 (799): Hi, i need ideas on later intermediate bodybuilding routines for naturals. Im 5'7 165 pounds 8 to 10% bf, fluctuates a bit from cutting to bulking. Im thinking between phat,gvt,a version of lyles gbr, or 5/3/1 with Tate both bodybuilding accesories. lifts are 225x10 bench, 275x10 squats 315x8 deadlines
eknight's Legs, Pull, Push Split ajm87 10 6 yearsdserious111 (130): @ajm87 good routine. I have to fit some close grip bench in my routine as its damn near similar to yours
Pathetic to Aesthetic NaturalBrawn Jump to first page72Jump to last page 6 yearsNaturalBrawn (199): Results do the talking Setting macros for a slight defecit, probably about as useful as a chocolate tea pot in the winter but worth thinking about for those that are cutting or thinking about the new year. It winds me up that people are charging up to $200 to produce people's macros and 90% of the time its just the...
Read the faq, still in need of some answers BarbellBOB 22 6 yearsBarbellBOB (31): @Beans @Frostshock my log if ya wanna follow :)
ajm87's Push/Pull/Legs Workout Log ajm87 21 6 yearsajm87 (409): 11/17/2014 Pull A *Warm-ups not included. All weights in LBS.* Barbell Row 145 x 8,8,8,8 Lat Pulldown 120 x 10, 10, 10 Seated Close-Grip Cable Row 144 x 12, 12, 120 x 15 Face Pulls 48 x 10, 60 x 10, 10, 48 x 15 Dumbbell Curls 35's x 8, 8, 8 Incline Dumbbell Hammer Curl 20's x 12, 12, 12 Hammer Strength Shrug 2 plates per side x 10, 10, 10, 10 Finished off with 3x12 of cable crunches and side twists with a 25 lb. plate.
candito as my next routine golago Jump to first page35Jump to last page 6 yearsdarklight79 (3088): Didn't you do this to my journal once to piss me off? Get the feels now? You still need to use auto correct btw. Just sayin'
531 and Olympic lifting? Hamer93 7 6 yearsHamer93 (9553): Boom. Gonna do a bit of research on routine structure and throw a rough one up to get everyone's input
Combining CrossFit and Bodybuilding. TheStrongest Jump to first page38Jump to last page 6 yearsDrewFL730 (1): I like combining the two sometimes, they're pros and cons for each but I prefer bodybuilding because the injury rate is not as high lol
Bodybuilding Split by Christian Thibaudea leanr0x 2 6 yearsswollenscott (571): I like his ideas generally. I love cluster sets. Harder then you'd think.
trying to find the right fullbody workout. r1ch37 14 6 yearsShreddedSumo (10): It's simple enough just sit down with a pen and paper and come up with a few full body workouts... only you know what exercises you'll enjoy more than others, youtube is great also as it will give you lots of ideas and tips... just take about an hour and focus on what your specific goals are and write it all down then make something of it.. :)
Super Mass Gainer (Dymatize) mariosanton 4 6 yearsKansas___Boyyyyy (3361): He's asking if this mass gainer fucked up his homeboys liver
What is your "Summer Shred" program? TOMA 7 6 yearsSamwaite23 (211): March through to September when the last pic was taken, 194lbs to 180 in the last pic. Just drop those calories, track your weight and learn to love being hungry as fuq
8 Months Body Transformation "Skinny" eob717 4 6 yearsSOLARSUPLEX (8314): So dem legs doe
JOURNEY TO THE STAGE - LIFT THE RIGHT WAY KPFitness 7 6 yearseknight (58109): There's all kinds of things wrong with your calf post. For starters, you pronounce the "C" in gastrocnemius- it's not silent. If you want people to take your videos seriously, you need to know the anatomy and how to pronounce it. Secondly, the soleus does not simply run up the sides of the fibula and stop- it runs all the way up the fibula (point of origin is actually the posterior upper third of the fibula, in the oblique soleus line,...
PHAT by the book. Rgall92 18 6 yearsRgall92 (13): Really busy few days so havent been able to log much! Lower power in a couple of hours but to be honest I'm feeling pretty crappy today, its my deload week next week so hopufully we will recover and get back in the groove. yesterdays totals- 546c,266p,89f (4,096 cals) too low on carb yesterday weigh in- missed Upper power 27/10/14 Chest supported row- 70kg x5,5,5 Pull ups- BW x10,10 Cable rows- Plate 7 x10,10 Flat dumbbell...
mike Matthews Bigger Leaner Stronger imcca001 1 6 yearsimcca001 (7): Has anyone tried any of his workouts or the book Bigger Leaner Stronger? what do you think?
My son seeking advice - he wanna get fit! Xandre 11 6 yearsSOLARSUPLEX (8314): Well congratulations on your connection with your son! Welcome to the forums. I like you because English is not your native language, though you can use your and you're correctly. When researching keep in mind that there is a lot of 'fake' information floating around. We refer to this as broscience. This forum is 90% based on scientific evidence and actual proven methods. No guessing. If your sons goal is to lose weight. The most important...
Get rid of gap between pecs? Pimptastic 2 6 yearswannabemuscular (33219): Genetics dude. It's just where your muscles connect. Can't change that. All you can try to do is just fill your chest out as much as possible so it's not as noticeable, maybe.
Higher volume Push/Pull/legs Samwaite23 19 6 yearsSamwaite23 (211): @trev182 Agree mate. Didn't think overall volume for push and pull where too different, you're suggesting I up the volume for pulling? I do this twice a week remember so I gathered less was more to an extent.
Changing it up Johanna 9 6 yearsJohanna (892): Thanks guys! I will start a log soon. Cut/maintenance log. I'm not super interested in cutting weight, but I'd like to see if I can. Idk if I'll be able to keep it updated, but I'll try :)
What is Periodization? DUP? (Video) BioLayne FiremanSi 10 7 yearsFiremanSi (42408): @trapsht firstly I would minimise exercises on each day high frequency low volume. From my understanding u could do it 10p/8pul/6l 8/6/10 6/10/8... Repeat... That would be my understanding !!!
PHUL vs Lyle GBR?? simpley2 8 7 yearssimpley2 (1): Anyone else have used PHUL here? how was it for you?
ICF 5x5 variation? Aku 3 7 yearstwombles62 (22): Good luck with: - deadlifting 4x5 twice a week - heavy singles before 5x5 four times a week. If you're getting back into full body I would definitely start it as written and see if want to increase it over time (wait at least a month to see how you're recovering).
Thoughts on Lyle McDonald Generic Bulk Routi swollenscott 9 7 yearstwombles62 (22): Lyle is a douchebag but that routine is very solid. It's a standard upper/lower routine. I'm starting it with some modifications(added lateral raises) this week. After a year on 3x full body, I was deciding on a 2x frequency program, and went with Lyle's as I'm on a cut and will run it through my bulk transition. Will look at PHAT if I want more volume.
Was wondering about... israelcommando 8 7 yearssriram (2050): unilateral leg movements (lunges, single-leg box jumps, piston squats) really help. A lot of the movements in the post is pushing off with one leg, so it transfers. good luck though!
Stop..RESET ..START GYM JONES! varunj17 Jump to first page31Jump to last page 7 yearsvarunj17 (498): SO my Hip flexor feels a lot better after 2 weeks of physio/rehab but I have been advised not to got for ATG bloody EVER as it might inflame my hips..due to me having Bilateral Acetublar retroversion I can still go parallel but that too have ti build up slowly into my routine.. I am.. Wil Give up all the "Buck Wild" workouts as the name given by @SRorhrbac0808 will start from scratch..a total...
ajm87's Instinctive Training Log ajm87 4 7 yearsFiremanSi (42408): Ment to say in for this. Yea I found lower dara on the bulk leads to better body comp for me anyway. 😁
Smolov training Azzdog18 10 7 yearsAzzdog18 (358): Wow fark that haha...insanity. Thanks a lot man...I must've looked like a genuine retard in gym today, couldn't wipe the smile from my face
Should I add shoulder exercises for lagging r1ch37 25 7 yearsbrian12 (9495): @r1ch37 lets say you do a push workout tomorrow. Start with chest then do ur shoulder work. Next time you do a push workout start with shoulder work then chest. Keep switching between starting with chest and starting with shoulders each push workout.
Nancy Georges Mental Coaching Program Andrealyn75 4 7 yearsTrev182 (14986): Please stop. Your helping her by comming on here as no one and i mean NO ONE will be interested.
Question on 531 assistance work ParkerHenry 4 7 yearsFiremanSi (42408): Obviously it's called progressive overload.
Would 531 be good for me? ParkerHenry 12 7 yearsMMB (3616): Everything said.
wild 20 workout juanf122388 3 7 yearsTrev182 (14986): Thats just your usual bro split. With the usually bro split issues. Needs more back work Needs more hamstring work Too many exercisws in my opinion Too much shoulder work in my opinion No deadlifts? Wouldnt do that workout. Plus as gola said, best to workout each muscle twice a week. Read the faq on this forum
ICF 5x5 SnackIt 6 7 yearsKansas___Boyyyyy (3361): I can hear the O snap from here
5/3/1 boring but BIG question swollenscott 19 7 yearsOwnsPwns (124): Sorry, got called out to work OT last night and wasn't in front of a computer. I have a few places in my gym i could probably attempt them. Always looked like an easy way to hurt myself so I've been worried about trying them. I do have a seated leg curl machine, so I will switch out lunges for those and when I get some courage I'll try some glute ham raises. Thanks for the ideas.
Hi All, New Here..Looking To Cut Nasdaq12 Jump to first page31Jump to last page 7 yearsswollenscott (571): How did the serge nerbret routine go? It's fairly full on no?
What program next? swollenscott 13 7 yearsswollenscott (571): Thanks @hoale and @golagola. I think I'll adjust my PPL to that 6-8 rep range and run it till my holiday in 6 weeks and when I get back trying boring but big.
Could some advice me with this routine? r1ch37 10 7 yearsfsalas2006 (1): I agree with Beans… if you want to lose fat you need to diet…
Few questions smith96 13 7 yearseknight (58109): This is the original version, and I would highly recommend it: -3X
college student routine sboettcher 14 7 yearsHamer93 (9553): Upper lower will probably improve your gains, muscle protein synthesis is elevated for up to 48 hours after the muscle is trained. If your training chest once a week your gunna have 3/4 days where the muscle is not doing anything where as hitting it twice in a week even if it just 2 exercises it's gunna have the stimulus and conditions to essentially repair and grow the whole week.
Thoughts on candito's linear strength/hypert ParkerHenry 3 7 yearsParkerHenry (94): Thanks, I'll give it a shot today
Completely new to weights/gym luky7189 4 7 yearsSOLARSUPLEX (8314): I agree.
*Official Progress/Transform Log of Gains* SSJ3FinalFlash 10 7 yearsGrizzlyBerg (9214): in for this bud
critique my workout thebulkybutch Jump to first page49Jump to last page 7 yearsTimmothyGen (1780): Das it mane
PHAT - Rep range SnackIt 6 7 yearseknight (58109): Add weight as appropriate to stay within the prescribed rep range, with the exception of the speed work- you could theoretically use the same weight for a very long time with the goal of increasing speed. -3X
The Juggernaut Method... WinnersNeverQuit 13 7 yearsdarklight79 (3088): Thanks man. Got it. It's horrible to think I was one of those who always thought all powerlifters were fat, in poor health and only did 1-3 reps in the gym 24/7 365 days a year. I saw you posting about your poundages somewhere. Insane.
Need critique on lifting program queenquebec 17 7 yearsambitiongainer (391): @queenquebec best advice I would give you darling is go on youtube like you usually do and check out a well know female bodybuilder that has a physique that you like and then follow her program and I know one of your main goal is to get your ass bigger so you'll see what to do while watching those females ;):D deadlifts is one of the best exercises ever made but not everybody likes doing it, you should know what you like and what your body...
Starting a PPL tomorrow. How's this look? ajm87 6 7 yearsajm87 (409): @Hiiibbbb so swap the OHP and Flyes order? Also I changed OHP to Arnold presses.
**Wanna Improve GRIP STRENGTH ??? -Ben Rice FiremanSi 3 7 yearsFiremanSi (42408): @SRorhrbac0808 Good stuff man.
Cardio, Cutting and Macros Jessi_A 19 7 yearsSOLARSUPLEX (8314): As @beans said, its hard to distinguish tone over text. Especially when it does seem very harsh (often times it is, but we are all tough here, you included), and we would like to help you. I guess you are looking to do something the optimal way with not the optimal circumstances. If you had planned to do this maybe 6-8 months earlier, then you could have slowly added to your Kcals so you would have much more to create a deficit from. Of...
Rack chins? (PHAT) SnackIt 16 7 yearseknight (58109): A pull-up is a pull-up, not a rack chin. If you were supposed to do it like a pull-up it would just be called a pull-up, lol. -3X
Need a lift from my fellow Shredders.. Aspire2Inspire 9 7 yearsjja0016 (829): Only 5 years?! What were your lifts like when you first started?
Created a custom powerlifting program SSJ3FinalFlash 10 7 yearsSSJ3FinalFlash (283): Thanks man appreciate the compliment! 5/3/1's percentage's worked very well so I'm going to take your advice and change it to 50%, should work out pretty well. Thanks bro. I'm currently weighing in at 205 and I'm 5' 9".
Good powerlifting/bodybuilding program? TheBB 3 7 yearsDanimal_88 (9761): almost every powerlifting program can have accessory work added on to it to make work for bodybuilding as welll
Strength/size program recommendation Tritons 14 7 yearsTritons (670): I decided to go with The Cube method. The reason is i really want to improve my big 3, also i like its layout and something rally tells me to try this, i do not know way, but i just kind of want to try it. I might start a log, will see. I want to thank you members for your suggestions and recommendations. Cheers!
Push/Pull/legs SnackIt Jump to first page38Jump to last page 7 yearsillwill (331): Actually @eknight i know you posted what you think is an optimal ppl routine before but I haven't been able to find it. Do you have a link if it hasn't changed?
HIT (high intensity training) goginski 21 7 yearsgoginski (58): yes, I agree. It's strict controlled form with no momentum.
Help me learn... Aspire2Inspire 20 7 yearsAspire2Inspire (61): SL 5x5 - Squats, Bench Press and Barbell Rows today. BP @ 50kg 5x5 - 5th set 5th rep and I fail. Even had to do the dignity roll, because the catches were too low. GRRRR. :-( Depressing enough that Bench Press is the weakest of my Big 3. Oh well, try again next workout.
Your opinions on 5/3/1 Boring but big Dai 14 7 yearsDai (262): @kickinchicken You think so? Never tried it before either, so that is something I have been wondering about which kind would be better for my strength level Bench : 198 Squat: 233 Deadlift: 303 This is my calculated maxes currently after the cut at 147 lbs
Anyone ever done Jason Blaha's 5x5 routine? DFMaster240 18 7 yearsNorIda (46958): Who said he ever quit?!
FinalFlash running Cube Kingpin SSJ3FinalFlash 8 7 yearsWinnersNeverQuit (10311): There are further percentages for two lifts similar to comp lifts as well In kingpin that are still not mentioned In the link, get the book
Fitness advice critic queenquebec 8 7 yearsFrostshock (13324): @eknight yeah that's my bad, I said PT in regards to "Personal Training(er)" and switched it over to talking about how Physical Therapists (or Physios for you non-murricans) are the real deal. Blame the brain damage for the confusion 😧
5/3/1 critique , advice Dem41 15 7 yearsDem41 (586): @kickinchicken good info there man, thanks for posting those. i am defiantly a fan of mobility work now, the agile 8 has a made a huge difference in my workouts since i started doing them. also been doing the morning mobility hes got posted in the beyond book. ill research the limber 11. other then the cable crunches, and hanging leg raises. what would you suggest for obliques ? i am primarily after strengthening my core to help with my...
Critique my PHAT version proxyh 2 7 yearseknight (58109): Why are you doing power squats twice weekly? That's a mistake. Why are you squatting and deadlifting on the same day? That's a mistake. Why no leg curls? That's a mistake. -3X
Programs rememberthis 4 7 yearseknight (58109): No. Make your power movements the olympic lifts. -3X
launching my PT website & Youtube Tutorial Jealster 6 7 yearsJealster (91): Cheer bro, looking well look like you have a good rig :-)
Christmas tree tristantalpas 10 7 yearsBeans (4204):
Bodybuilding/Powerlifting DanMmmFood 20 7 yearseknight (58109): If you're not interested in running something strictly for powerlifting, you could make some tweaks, but I would personally run it as it's set up for 6-8 weeks before I did that to see if you really even need to tweak. -3X
Modified PHAT what do you guys think? ParkerHenry 3 7 yearsrememberthis (556): because you only get conservative with age
Phat Modified Schedule jackedman11 12 7 yearseknight (58109): You never answered my question- why isn't there enough recovery time? When Layne wrote the program, he obviously felt there was. -3X
How to set up a good PPL routine ParkerHenry 7 7 yearsbrian12 (9495): @ParkerHenry Yes
Routines Johanna 4 7 yearsTrev182 (14986): Brandon Lilly or Chad Wesley Smith recently
Upper/Lower Split critique DanielNova 5 7 yearsmattd534 (3208): Why not run a tested upper lower split like westside or Lyle McDonalds Generic bulk clickable text clickable text
Is this a good PPL routine? ParkerHenry 8 7 yearsMethod (379): I'd switch up the exercises with A/B days Push A Push B Etc...
Best program for Men's Physique ParkerHenry 2 7 yearsteewhat (1972): there is no set routine for a mens physique comp. If natty just try and hit all muscle groups twice a week for power and reps. build a solid foundation, cut and compete. so many tried and tested programs to choose from
Am I PHAT? swollenscott 29 7 yearsErickFromOmaha (4195): Yea vin diesel looked pathetic
Need help with program/split Tritons 5 7 yearsTritons (670): @ajm87 This is actually pretty good, thanks. @wannabemuscular I had forgot about the 5/3/1. I will check his book again. @Highdeas This split lacks of frequency. But thanks. Thank you for your responses.
please estimate bf% nbd23 20 7 yearsnbd23 (10): @trev182 your right man i just have never known you always hear people say if you can see abs you must be around 10% so i have always assumed im around 10%. and i do go by the mirror normally just wanted a general idea hence my first post being about it. and thanks for the compliment
Original PHAT ParkerHenry 4 7 yearsParkerHenry (94): Like, which one do you think is better?
*Wendler 531 TIP for Natties (Video) FiremanSi 7 7 yearsFiremanSi (42408): @mikew I think alot of people like the idea of DE work and its differnet and exciting and who doesnt like SPEED... but in realistically the level most of us are at it will have minimal carryover to our lifts BUT to help nail down form and get some explosive rep work from differnet setups into our routine. I've seen a few people like bryce lewis, jason blaha and brandon campbell that used to use it but found it had minmal carryover and they were...
Servicing the wheels Fosta41 3 7 yearsFosta41 (79): Cool, thanks man, much appreciated. They do have a GHR so I'll make some use of that.
Training for Hypertrophy csmith23 19 7 yearsMUSCLEFREAK (1): Why not look at my blog on gaining 3" bicep mass: Advanced Occlusion. My self I drink my protein and pre/post NOX with 2,000mg inositol, 400mg magnesium and 4-6,000mg of potassium during the workout-2 hours. I eat some junk pastry to kick in my insulin spike as well % doses of NOX and 100grams od protein t feed the muscle mass during the heavy lifting and blood restricted pump occlusion gives that cascades to the entire body. I do 10...
5/3/1 vs Beyond 5/3/1 nine0seven 8 7 yearsFiremanSi (42408): @nine0seven I done both and had logs on both.... currently doing advanced wendler with personally selected accessory work.
Suggestions on my split? ajm87 10 7 yearsTrev182 (14986): No deadlifts? Smith machine squats WHY? Sure fire way to screw your back up. EK has covered the anterior and posterior issues. Also this...
Thinking about trying PHAT tomorrow ParkerHenry 11 7 yearsParkerHenry (94): Ok, thanks
Ideas for compensating an acl Jonno11 5 7 yearseknight (58109): If you have stability and your doctor says it's ok, I'd really hit those hammies hard and never, under any circumstance, do leg extensions- to much anterior stress on the joint. -3X
Juggernaut 5/3/1 Program Danimal_88 7 7 yearscassious (2926): Beyond 5/3/1 has a bit of volume to it. Plus its fun as fuck!
Sexy petite figure champion hppsscom 2 7 yearsFiremanSi (42408): Was she the chick Sam Wise Married ?? 😁
Starting PHAT SnackIt 14 7 yearsSnackIt (76): Thanks mate, i got a little OCD on this things.
Split thoughts? OlympusSculpted 4 7 yearsOlympusSculpted (571): fuark alright brahs
Silverback 2014 Log silverback31 20 7 yearssilverback31 (1): My first to get a bot of gut that I have to go away...its not much..just preventing me from having a flat stomach.. How do I ho about it as in the best approach..I am right now eating unsdr my maintainence..
Core Strength Duncan88 3 7 yearsFiremanSi (42408): @Duncan88 Ab rollouts, weight crunches, leg raises and knee raisies (be care full here though if u sit alot daily these can add to back problems).
P/P/L?? SnackIt 25 7 yearswannabemuscular (33219): @SnackIt I'm doing it lately. Except I'm doing Pull and Legs 2x per week each and Push just once. My focus, obviously, is on back and legs right now. I like the P/P/L approach. Everything you do on a given day kinda goes together so that all similar bodyparts are in recovery mode together and nothing interferes with the next workout.
need advice on training and diet. talya 3 7 yearstalya (1): Thanks!
Intermediate program Nickbook 7 7 yearsFosta41 (79): I couldn't recommend Wendler' 5-3-1 BBB template highly enough. It'll help get your big lift numbers up and you'll also be covered on the hypertrophy side of things too.
Is this a balanced P/P/L? r1ch37 20 7 yearskickinchicken (8717): Not a 2:1 exercise ratio but more a 2:1 sets ratio. Say, Back (pull): Bent Over Rows 3 sets Pull Ups 3 sets @ body weight Chest (push): Bench press 3 sets ^This could be considered a 2:1. Some even try to balance reps as well.
strength log nwt521 Jump to first page52Jump to last page 7 yearsnwt521 (217): Open to criticism good or bad!!!
Smolov JR. ? MMB 23 7 yearseknight (58109): @jonrivs49 well, as I said, most heavy benchers advocate being able to really squeeze the bar. See if you can get comfortable with it. Either way, just be safe. -3X
Upper/lower split. fitnessz2 Jump to first page49Jump to last page 7 yearsfitnessz2 (1): -end
Strong 360 cassious 7 7 years360_fiver (76): Wait is it me that's strong?
PR train a comin! Rgall92 Jump to first page35Jump to last page 7 yearsRgall92 (13): Ok guys so bodypower was awesome! lots of freebies and in general a great atmosphere. So I'm yet to get a picture up of where I am at currently at, I'll make sure I get one up before the week is over! my life’s pretty hectic atm, however I am going to do my best to update this at least 3-4x per week. Quick update: average weekly weigh in changes 202.9583333 - 203.625 (up 0.6 lbs this past week) So my weekly average weigh in has moved...
Trying to Pick a Strength Program? -Ben Rice FiremanSi 6 7 yearsKonstantinov (1450): It's reps all around when @Coolguy is here :)
Any one tried the cube strength training? Jezza_91 3 7 years_RudeCrew (15100): Its a good program. I liked it.
Good Westside Barbell Program? TheBB 12 7 yearsPerfidy (3094): Total should add up to ~50%.
Natural Bodybuilder Andrew Pardue's Log SeahawkMuscle Jump to first page228Jump to last page 7 yearsGrizzlyBerg (9214): @SeahawkMuscle pleasure meeting you today
Avoid looking newbie! Weight Training Tips f GabrielAllstar282 8 7 yearsElminister (3412): Guys, he's name if Gabe.
Random workout log smith96 6 7 yearssmith96 (16): 5-15-2014 Lower Squat 190x6 190x6 190x6 Deadlift 225x6 225x6 Lunge 40x8 40x8 40x6 Lying leg curl 95x8 100x8 100x8 Calve raise 165x12 165x12 165x12 Will plan on upping weight on squats and deadlifts. Off day tomorrow. Push on Saturday.
*Doing Wendler ?? U need to watch THIS. FiremanSi 1 7 yearsFiremanSi (42408): For all of those that are doing wendler here is a FLAWLESS review on it, why it was created, benefits and flaws to the program... Couldn't ask for more and glad to see my original concerns with the program crop up in this review !!! Enjoy guys.
Thought about new routine Dai 4 7 yearsDai (262): Oh thanks for your respond :)
Opinion on a program quadrasaurus_rex 10 7 yearsStupot316 (484): @cardinal Cheers. I'll let you know in due course in your log how things progress after the first 6 weeks. Think I will probably max out after the first cycle and then if I enjoy it- run it for at least 3 more cycles before maxing out again.
a cut to go from fat powerlifter to shredded r1ch37 20 7 yearsFrostshock (13324): Yep you're good to go dude Haha it's all good, if you stick around it's a constant thing. Get an avi up, start a log and ask for advice - You'll be making gainz galore in no time.
Hi, I'm starting a... l0zar 8 7 yearsl0zar (1): Guys TY for the replies, when I have a little time I'll reply one by one... :)
Smolov + 5/3/1 TheBB Jump to first page44Jump to last page 7 yearseknight (58109): @TheBB lmao. Epic troll. You got me troll boy. Have fun not being able to articulate what you want after someone has broken it down for you like you're a child. Best of luck! -3X
HELP NEEDED LENA951 27 7 yearsLENA951 (1): Thank you, I'll give it a try
Darren Plotkin training abeguelestrada 3 7 yearsTrev182 (14986): Horrendous link.
can you continue doing 5X5 on a cut? CrustySock 11 7 yearsSOLARSUPLEX (8314): congrats on the new name btw
Push/Pull/Legs Help oceanair 25 7 yearsoceanair (18020): @nine0seven Yup. I committed to a week off. I need the rest.
Mobility Drills Frostshock Jump to first page33Jump to last page 7 yearsFrostshock (13324): @NorIda I started doing them in the morning, feels amazing, takes less than a minute and I'm all loosey goosey to go get nekkid in the shower @databas1c Yeah I've seen it, might as well post it up real quick for reference I have the flexibility for most of it, just hard to remember all the movements with no practice...
New Simply Shredded whitey710 Jump to first page52Jump to last page 7 yearswhitey710 (4): well, I screwed up pretty bad. Went out for some cardio/fun to an indoor trampoline warehouse and 3 weeks later, find myself at the Dr's office with left leg pain. Got myself a stress fracture on the top of my fibula. Doc says no legs for at least 6 weeks :( this is killing me because i just got into the strong lifts 5x5 workouts. Everyday you need to work legs. Any ideas on what to do? abandon the plan and do something different? or should i...
motivation video underground djqb031 1 7 yearsdjqb031 (1): We wanted to made one 100% authentic motivation video, pure underground. We wanted to approve that people don't need some extra things to start with trainings and healthy life. This has been recorded in our basement where we made our gym. Me and my friend in this video. Hope you like this.
Pwrlifting vs bodybuilding for bulk MMB 4 7 yearsnine0seven (2569): Glad I could help!
PHUL Workout Log smith96 8 7 yearssmith96 (16): Lower hypertophy 4-11-14 Front squats - 95x10 115 3x10 Db lunge - 30lb 3x10ea leg Leg ext - 110 2x15 95x14 Leg curl - 70x15 75x15 70x13 Seated calves - 90x18 70x20 70x20 End of week one. Two days off then back at it. I'm looking for 150x5 for all sets on bench. And go for 200x7 on squats
Deadlift on PHAT Nickbook 11 7 yearsgolagola (307): @Nickbook i am doing deadlift on lower power day and stiff legged deadlift on hyp lower day .
1 Year Lifting - not the results I hoped for pinkbp 10 7 yearsgolagola (307): @pinkbp i think your problem is that u as me u dont belive in yourself and changing every singel day to a new routine / new nutrition etc.... just stick to the same routine and same nutrition for at least 6 months and u will see good result (i belive) i dont think there is a bad genetic or something just belive in yourself and dont listan to paggot from the gym , this is the best site u can find all the knowledge u need start here !
5x5 Jason Blaha template format TimmothyGen 6 7 yearsFiremanSi (42408): @TimmothyGen Start with a weight thats comfortable and do some study on youtube of lifting techniques... blaha has videos of alll 3 lifts himself.. so prob best to follow them mate.
Time to return to PHAT or naw? Outwork_08 7 7 yearsCannonball (6283): IDK what is rated as good gains but a fellow gym member have been running PPL UL lately. In three months he have gained the following: Never done deadlifts before, could barely hold a good back on 70 kg, did 120x5 and 125x3 easy today Squat up from 90 to 115x3 atg bench up from 95 to 107.5 seal row up from 30 to 50kg x 20 lat pulldowns up from 100x5 to 130x5 VISIBLE increase in FFM. from fatty tits to none of it, arm size increased by...
Stronglifts + adding hypertrophy work? alexgetsstrong 7 7 yearsalexgetsstrong (7): Ok I see, have you got any names for good hypertrophy routines? cause what I read is that u should have a solid strength base before doing hypertrophy cause you can lift more weight.
Bodybuilding how would you have started smith96 14 7 yearssmith96 (16): Anybody else have any recommendations on a good upper lower
Program after Smolov nine0seven 11 7 yearsFiremanSi (42408): OH THANK JESUS.... i thought u ment of bodyweight... i was like.. :)
Push / Pull Split, thoughts please! montana84 6 7 yearsmontana84 (1): its weighted dips and pull ups 5 is failure for me. but get the point, stick to the programme and add from there on. still recovering from this workout from 4 days ago!!
Transformation 2014 varunj17 Jump to first page36Jump to last page 7 yearseknight (58109): No direct knee flexion work for hams. Too much volume on a cut, IMO. Why not just run either PHAT or PPL? -3X
Westside4skinnybastards question cassious 10 7 yearscassious (2926): Cool thank you sir
Slow Bulk, journey begings! montana84 8 7 yearsmontana84 (1): Yeah see what your saying, thats the trap ive fallen into in the past, guess the extra pull ups and dips will detract from my squat, bench and deadlifts. Appreciate the advice bro
How should I go about splitting my L/P/P? ajm87 3 7 yearsajm87 (409): Done! Legs Dumbbell Goblet Squats – 3 x 10 Leg Press – 3 x 15 Back Extension - 3 x 12 Lying Leg Curl – 3x 12 Seated Calf Raise – 2 x 15 Standing Calf Raise – 2 x 15 Push Push-ups – 5 x 15 Flat Dumbbell Fly - 3 x 10 Dumbbell Side Laterals – 3 x 12 Rope Pushdown – 3 x 12 Overhead Rope Extension – 3 x 10 Pull Seated Cable Row – 4 x 10 Wide Grip Lat Pulldown – 3 x 12 Moto Rows – 3 x 10 V-Bar Lat Pulldown – 3 x...
Ice Cream Fitness 5x5 thoughts d11m 12 7 yearsd11m (1): ok thanks like i said im doing stronglifts so for Jason's program this set up is ok A Squats 5x5 Bench Press 5x5 Bent Over Row 5x5 Chin Ups 3x8 Good Mornings 2x10 Crunches 3x10 B Squats 5x5 Deadlift 1x5 Standing Press 5x5 Bent Over Row (10% lighter than Workout A) 5x5 Close Grip Bench Press 3x8 Straight Bar Curls 3x8 Crunches 3x10
Post Surgery Workouts Perfidy 8 7 yearscassious (2926): Yeah, extra long deload
bodyweight training plans BaiTu 9 7 yearsBaiTu (3096): @Frostshock @eknight Thanks those were good suggestions. I appreciate it. I also found some interesting stuff at if anyone is interested.
Phat or PHUL? smith96 11 7 yearssmith96 (16): i Decided on 5/3/1 if youd like to follow log
I am new and would like some advice please!! trose619 Jump to first page34Jump to last page 7 yearstrose619 (4): Use I agree and dully noted thank you. I try setting realistic benchmark goals for myself to help stay motivated and its working out pretty good so far happy to say.
Louie Simmons On The Conjugate System AarronStenner 6 7 yearsGrizzlyBerg (9214): @AarronStenner that's a given
5/3/1 Template Advice Frostshock 17 7 yearsFrostshock (13324): @FiremanSi Alright awesome man thanks! Yeah I wanted to do chins because of the lack of direct bicep work and my chins/pullups are painfully weak. They shame me every upper power day lol Band stuff actually sounds pretty good for in between warm up sets
Looking for a routine aesthet1x 6 7 yearsaesthet1x (22): thank u frostshock, thank u guys, i'll give it a try
abs every day? monsta 17 7 yearsHewy007 (2980): and there are probably bb's with better abs that dont work it as often, you dont need to do it 5 times per week 2-3 no more than that
Replace weighted dips in PHAT Pieterv 8 7 yearsPieterv (1): Oké thnx!
5/3/1 Jsn3004 8 7 yearskickinchicken (8717): Dave Gulledge The powerlifter... On a cut... 800 SQT 700 BP 735 DL And ripped
Ben Pakulski's MI-40 jaydiddy85 18 7 yearsFxElement17 (139): Personally i split hams/quads. On my 'leg' day i emphasize quads using leg press squats and lunges, and on one of my back days (the one that empahsizes lower back and traps) i emphasize hamstrings with deadlift SLDL hamstring curls. both days there is use of the opposite leg muscle but its to a far less extent. I can't do DL and squat and leg pres and lunges and SLDL and hamstring curls all in one day and get an optimal lift in due to nervous...
5/3/1 and variations Ramses 25 7 yearsrememberthis (556): Strength days I use to follow 5-3-1... but I got bored. Now I do 6-8 reps. 3-5 reps. 1 rep max. And deload. I follow the meso cycle but with more reps. I like to feel some pain when I get home -- it's mostly psychological, but I'm on a cut so I feel right haha
Legs/Push/Pull Critique ajm87 4 7 yearsHamer93 (9553): Fair enough for the deads
100 PRESS UPS! MrMailliw Jump to first page51Jump to last page 7 yearskickinchicken (8717): Knox. I'm stationed there too. Made it a nice little TDY. I loved getting paid to do something I love for a month. I'm sure you'd love it too. They need lots of MFTs. And so many people fail the PT test standards on day 1 if you have people you want to send but the class is full you should be able to send em to the PT test as standby Soldiers. Then when people fail they get their slots.
Anyone Interested in Taking Yoga Lessons? sherry438 7 7 yearskickinchicken (8717): Are there online yoga classes? :/
Finished PHAT routine.Whats next? BitchesFancyMe 25 7 yearsEat2Trainn247 (2557): @eknight they're few and far between, but they exist! I mean, I don't have my RD yet (<9 months!) I guess I am still just a nutritionist haha
My girl wants a rockin body... Sedlo18 2 7 yearskickinchicken (8717): Workouts for woman are about the same as it is for guys. I'd say a PPL would work well. Then she could get the HIIT work in well too. Curious... What diet did you make for her. If she dances, instructs yoga and all that she probably needs a big focus on diet.
looking for a good PPL routine help pls ajm87 4 7 yearsajm87 (409): would this be ok? I'd do P/P/L/Off/Repeat abs and cardio done on workout days a couple times a week Chest, Delts and Triceps (Push) Bench 4x8 Dips 3x10 Military Press 4x8 Side Laterals 3x10 Tricep Isolation 3x10 Back and Biceps (Pull) Rack Deadlift 4x8 Rows 3x10 Chins 2x10 Pulldowns 2x12 Curls 3x10 Legs (Legs) Squat 4x8 Ham Curl 4x8 Leg Press 3x10 Calf Work 3x12
Advice on training or diet please Cptreyhunna 4 7 yearsmikew (11494): These goals contradict one another. You want to bulk up yet you're playing two extremely demanding cardio sports for tall, skinny people. As the others say, you need to eat more calories (just to break even and not lose muscle). Here is my advice: - Pick a sport that you would like to pursue past high school and design your diet and training program around the needs of that sport. - Get a trainer/strength coach to meet with weekly (if you...
Peeps' Log Peepss 28 7 yearsPeepss (25): @Frostshock thanks heaps bro, really helpful stuff, appreciate it.
generic 'help me with my routine' thread jackbird 3 7 yearsjackbird (1): thanks for the reply, bro main goal would be cutting my bodyfat percentage down. this will eventually lead to competing in the future strength comes secondary but I enjoy the feel of lifting heavy and setting new pr's. i understand the importance of maintaining (or even increasing) strength during a cut to hold on to valuable muscle mass.
ajm87 5/3/1 Log: Back to the Future ajm87 5 7 yearsFiremanSi (42408): I'd get rid of the leg extensions... there a disaster of an exercise.
Aggressive training log Jureed Jump to first page37Jump to last page 7 yearsJureed (1): My food diary from 1/9/2014:
RWall Phat log rwall89 Jump to first page39Jump to last page 7 yearsrwall89 (64): Sorry for not posting on here lately. Unfortunately, my work schedule has changed so I don't have time to run phat right now. I've moved to a 5x5 for the big three and 3x8-10 for all accessories. Since nordal advised me against running before leg day, I'll probably drop cardio to 2-3 days a week. Still running my mile for time. Thanks everybody for following this log while it was active, although it wasn't run that long. I'll post a progress pic...
suggestions on routine for older guy monsta 11 7 yearskickinchicken (8717): Like @EK said. Good majority is visceral fat. Interval training has been shown to burn visceral fat very well.
Hypertrophy Specific Training HST Questions ajm87 6 7 yearsadam82a (3100): Agreed, I ran 15/12/9 and for me the 15 rep cycle wasnt really all that helpful to me. At the beginning of the two weeks your weights was so light I felt like I was wasting my time. If I'd go back I'd definitely start at at 12 also.
Hypertrophy Leg Training andykeating 17 7 yearseknight (58109): IMO calf raises are better than toe presses, and if you can rig up a donkey calf with a belt, that's even better. -3X
Ideal training program jmidiri 3 7 yearsjmidiri (1): Not very long, the problem with me is consistency, always something happening that delays progress. Pretty much just want a fresh start.
EDT anyone ? Illadian 1 7 yearsIlladian (268): plain n simple feed me about that EDT routine , am thinking of running new routine instead of the massive volume I had n high reps , I am about to start reading about EDT n try to understand PHAT more I still dun follow speed work its still low reps for 6-8 sets e.e
DieselCrew- BENCH Warm Up, 3Common MISTAKES! FiremanSi 1 7 yearsFiremanSi (42408): I found these today and i REALLY like the addition of the bench for foam rolling, also the Leg Drive in common mistakes. Here's a great bench warm up drill with foam roller and mini bands from Smiddy & DieselCrew. Here's juggernaut training systems.. common mistakes. 3 Common Mistakes.
PHAT, speedwork and more Flow 3 7 yearsDevil82 (1240): I add weight on power days, and try to up reps on hypertrophy days. once I'm about the allowed range (12-15) eg I add slight more weight
Functionality vs. Mass - Stanford Football McQueef 9 7 yearsdatabas1c (2188): I train because I enjoy it, and to be a more functional person. I dont really play sports. I focus on corrective and prehab exercise because I've been injured a lot of times in the past and I have a lot of crazy movement imbalances and bad motor patterns. The SAQ and power focus lately is at the suggestion of my physical therapist, as progressing plyo drills, quick changes in direction, etc. should help build knee stability.
RJ Perkins PHD-4 Training ? FrankCB 20 7 yearsFrankCB (4): @Deneii Really Thank you so much my friend!
A little guidance from the experts please. Peepss 8 7 yearsPeepss (25): Thanks heaps guys!
Ultimate Aesthetic Split/Routine? ajm87 8 7 yearshaole (2109): Are you doing PHAT? That should work. Also get your diet right and track your progress...if you don't do that then even the perfect "routine" is not going to work. Overall calories are just as or more important than eating enough protein. And going in lifting the same weight or trying to lift more on some days when your "feeling it" isn't a good way to progress. And be consistent!
First draft PPL, please help Hamer93 Jump to first page32Jump to last page 7 yearsHamer93 (9553): right this is what ive come up with and i think its good to go. irl be doing 3 on 1 off however some days i will not be able to train. thursday will always be rest day so some times it may be 3 rest days per week but i will always stick to P-P-L as an order. Push Day: Bench Press 5x5 Incline DB press 5x6-10 *flat DB/decline press/cable flies OHP 5x10 Latt Raise 5x12 Tricep push down 3x12 rope push down 3x12 Pull Day: deadlifts 4x5-8 T bar row...
critique my strenght training plan aoneill513 13 7 yearsWinnersNeverQuit (10311): fair enough, just misinterpreted/misread your origimal reply as the thread name is about steength training routine
looking for a good workout program! jarrett1972 2 7 yearsKPFitness (34): check out layne nortans phat program. it incorporates strength training with hypertrophy. I just started the routine and i like it so far. heres a video of the back hypertrophy day.
Westside barbell routine MassTitan 19 7 yearsEat2Trainn247 (2557): @eknight Appreciate the insight. I'll keep you posted on what I think once I get started after the move!
Combining 531 with LPP ajm87 7 7 yearsGrizzlyBerg (9214): Why not do the Boring But Big 3 Month Challenge that Wendler himself laid out. He made a template the allowed you to work the main 4 lifts twice a week. It is similar to what you laid out but I feel his makes a little more sense.
Making the cut... Thedude67 Jump to first page56Jump to last page 7 yearsThedude67 (3088): 315, new PR!!
Anybody want myAdidas Powerlift shoes? Sz 11 ajm87 23 7 yearsajm87 (409): Completely forgot about this! I'll let entries go until tomorrow at 7 PM where I will draw the winner!!
Russian Approach to Weightlifting Article IrishGymSheep 1 7 yearsIrishGymSheep (10554): Thought this was a great read some of you more strength focused might find this interesting. clickable text
PHAT! Bennetto_10 10 7 yearsThedude67 (3088): Dood, been do'n PHAT for about a month now and I've noticed a diff for sure! And I'm a total noob! Your bench looks a bit low for your other two being where they are, but I'd say hit PHAT, I love it man! And, if you're a Rugby player, I'd say a cal surplus would be in order, there's some big MOFOS play'n Rugby!
Any solid PH p/p/l routines out there? Sach 7 7 yearsajones46 (11701): Seems like you already know what you want??
Matt Ogus PPL Hamer93 27 7 yearsbunter225 (829): Couldn't miss it!
Workout program for 10+ rep range? ajm87 1 7 yearsajm87 (409): I have been lifting weights for about 6-7 yrs now. I have aortic stenosis and my cardiologist has always recommended me to lift weights in the 10 or more rep range due to my mild aortic stenosis. He also said no "isometric" exercises, so that's no problem. He doesn't really want me deadlifting as well because of the blood pressure spike. I assume squatting is out as well. I had ignored his advice in the past and deadlifted and...
Need help with workout iCat 3 7 yearsjmill (100): Or a simple full body workout 3 days a week focused on compound movements (deads, squats & bench)
How to progressive overload aesthet1x 8 7 yearsjmill (100): Its pretty simple. To begin with it helps to have a set desired rep range e.g. 8-12 Then pick a weight that helps you to reach this rep-ran. Each workout you progressively overload the muscle by by playing around with variables, load, sets, etc. When you can perform 12 reps its time to increase weight
Thoughts on my new program prease. cassious 2 7 yearsDamon1962 (529): From what you stated, I advise beginning with 5/3/1 because it is a little less volume than 8/6/3 and then if it feels right, progress into the 8/6/3. Regarding HIIT, your body will quickly let you know how much you can handle each week. At the beginning of a session, if your legs feel like lead, you'll know it's time to step back and use that day as a rest-recovery day.
Back Exercise Question KPFitness 9 7 yearsjonrivs49 (3001): Muscle can only do two things. get bigger or get smaller. width and shape depends on your genetics. pull ups or rows still triggers those damn back.
5x5 help tengopero 10 7 yearstengopero (4): thanks for the responses everyone @kickinchicken I do want to add on size but as of now 5-10 pounds would be maximum until after the race. I do want to become stronger mainly in my legs for sprinting but I need to grow upper body because I don't want that look like most cyclist. I was thinking of only squatting twice a week and replacing the non squat day with a 5x5 deadlift instead. Any thoughts of that would be helpful As of...
favorite training programs when bulk/cut jja0016 9 7 yearsJimmydrama13 (295): Again comes down to what your training for , and if u have any lagging body parts that bees extra work , most importantly find a routine that works for your body ,
Something I noticed Hewy007 Jump to first page33Jump to last page 7 yearsbslo (262): Like 90 percent of the people ss interviews have around 10 yrs + training/athletic background that involved resistance training. If i had started lifting weights when i was 15 for hs football i would be on another level right now. Some of the best physiques on this site compete in natural bb competitions.
Restarting..up until 31st December Pain4Gain 5 7 yearsPain4Gain (76): ???
Spartan Race rwall89 5 7 yearsrwall89 (64): I'm gonna train for it for sure. Hopefully I can find somebody to do it with me.
Upper/lower split critique aesthet1x 11 7 yearsaesthet1x (22): I see..but I've also read that doing no more than 15 sets per day is optimal, that program looks like it has too many volume.. don't u think? and sorry bout my ignorance but "8-12" means u can do any number of reps u want/can or to do 12/10/8 (increasing weight, decreasing reps)
Powerlifting question!!! Tritons 8 7 yearsTritons (670): Thanks for feedback!
Need help deciding! Javvist 10 7 yearsIrishGymSheep (10554): Google it dude, were not going to spoon feed you.
Ultimate Female Training Guide elaine 3 7 yearselaine (1): Thank you for you help, it was on the homepage when I clicked on the websites. Titled "Ultimate Female Training Guide",
Training program Matias1151 10 7 yearsMatias1151 (1): Okay, thank you for the help brah!
She wanted the D.... Vid.... LOLz FiremanSi 2 7 yearsFrostshock (13324): Not showing up for me. This one?
What do you think of my new workout routine? AestheticBaller 11 7 yearsOutwork_08 (25): @AestheticBaller sorry just saw this, I'm currently changing my routine to ppl but here is what I had been doing before this week Lower Power: squat 4x4-6 dumbbell rdl's 3x6-8 walking bb lunges 3x6-8 leg extensions 3x6-8 calf work 4x6-8 Upper Power: barbell rows 3x4-6 weighted pullups 3x6-8 dumbbell bench 3x4-6 barbell decline 3x6-8 hammer strength shoulder press 3x6-8 barbell curls 3x6-8 cable pressdown 3x6-8 Lower...
Opinions on my 2 push workouts? brutestep 14 7 yearsoceanair (18020): i always thought it was rope pulldown, and a pulling movement lol. oh well.
NEWBIE on L/P/P hahn 6 7 yearsFiremanSi (42408): @hahn Avatar, profile pic. :)
4U PHAT Lovers/Ogus Fans.. New Routine Vid ! FiremanSi 7 7 yearsFiremanSi (42408): Yeah doesn't look too bad.
Critique my modified PHAT AestheticBaller 1 7 yearsAestheticBaller (7): Hello, I just wanted to hear your take on my new workout routine that I designed. It's kinda like phat but with no speed work and a little bit different lay out. There you go guys : - Tuesday : Upper Body "Strength" Bench Press 5x4-6 Pull Ups 5x4-6 DB Shoulder Press 4x6-8 Supported Rows 4x6-8 Machine Preacher Curls 3x8-10 Reverse Cable Pull Downs 3x8-10 - Wednesday : Lower Body "Strength" Squats...
Hamstring Activation In Squats AarronStenner 4 7 yearsAarronStenner (10990): That's good news then!
Iphone app multi-year. CaptainObvious 1 7 yearsCaptainObvious (1): Hey! I did recently download the app Multi-year training from appstore and found that they had a complete training system - phase 1-6. Do anyone out there know how they are? Or shall i go for something else. Im probably and intermediate lifter.
High Blood Pressure and Diabetes Johnny253 3 7 yearsajones46 (11701): "Let food be thy medicine, and medicine be thy food." -Hippocrates
PHD-4 vs. PHAT Xandar 15 7 yearsSRorhrbac0808 (47098): Haha. I went through RJ for training services last year. Dude got me mad shredded and was so cool to work with. I learned so much from the man. Then I tried TSG. Ummmmm I don't want to go off on a rant here but I didn't like at all. That is all haha.
cutting 5x5 stronglifts RHGF 12 7 yearsHeinous (25): @RHGF Sorry for not answering ive been busy! Id say satuday so you get some rest before moday, and also the reason i made it your last training day in the week is because you want to prioritize the three big ones (bench squat deads) and the rest is just choices of yours that youd like to add, but i would only do stuff that im not able to do on the other days, isolation movements like bicep curls, calf raises, rear delts, forearms etc, do the...
Ab workout mnussbaum01 11 7 yearsTrev182 (14986): Decline russian twists x 10, hold each side for 5 secs x 2, supersetted with 20 decline sit ups - x 3
Switching from PHAT to P/P/L Outwork_08 1 7 yearsOutwork_08 (25): As the title says I have been using a modified version of PHAT for about 6 months but am now switching to Push/Pull/Legs still using a power-hypertrophy set up with my rep schemes. I am really interested in bringing up my chest because it has always been a weak point for me; however, I am having trouble determining how much volume to implement. While on PHAT I was doing 6 working sets (3x5 and 3x6-8) for chest on power days and about 12...
fst-7 help please jamez1991 5 7 yearscassious (2926): I might try it on my arms for awhile. They look shite!
Limitations of Power-Hypertrophy sriram 1 7 yearssriram (2050): Hello guys, so we are fairly familiar with Dr. Norton's Power-Hypertrophy which follows a cycle of power day followed by hypertrophy. Question is, PH has been applied to upper/lower, can it also be applied to StartingStrengths/StrongLifts? i.e. Day 1 [Power] Squats 3x3 Bent-over Row 3x3 Bench Press 3x3 Day 3 [Hypertrophy] Squats 3x10 B-O Row 3x10 BP 3x10 This is just an example, not the actual sets/reps that will be...
Pull/push/legs Lethal86 5 7 yearsLethal86 (1): Yea I used to do a,b then strength then start over again and in time it turnt to what I have now,that looks a decent routine though il give that a go cheers
Push/Pull/Legs and other workout routines oceanair 7 7 yearsFiremanSi (42408): @oceanair Eric helms is head coach of 3DMJ.. he's also matt's head coach. Here's the first video for the LPP routine is.
So you think you can deadlift WinnersNeverQuit 6 7 yearsXandar (457): Great post. I have always loved the deadlift and I've recently added these exercises in the last three weeks, as I too am weaker in the glutes and hamstrings then I thought. I also added Hip Trusts. They look odd in a gym yes but they are a must for glutes. None the less my DL went up 20lbs this last week since I posted. I'm doing PHAT but I work the DL in. I love the movement.
Beyond 5/3/1 Program 1.1 AarronStenner 17 7 yearsAarronStenner (10990): If I was squatting near enough 160kg and deadlifting even more id be considered strong around my area. These rookie gains best come quick if what you read is valid
Great read brian12 3 7 yearsbrian12 (9495): @BaiTu I racked up a huge amount reps ~ probably double my normal workload (using same weights as i would of if doing str8 sets) switching back and forth gives you just about the perfect amount of time to hit the next set. Its a really good option for someone who has been struggling to progress ~ i think this system gives you more opportunity for steady and consistent progression; plus it gets you in out out of the gym quickly and training with...
Considering program change, thoughts? teeeeej 5 7 yearsteeeeej (487): Cheers y'all, appreciate the feedback! I'll look into both of those programs
Jenntastic's BULKtastic 5-3-1 Log Jenntastic Jump to first page31Jump to last page 7 yearsJenntastic (34): Week 3 Day 3 ~Bench Press~ Felt strong this morning! Here is what I did... 30 lbs for 5 40 lbs for 5 45 lbs for 3 55 lbs for 5 65 lbs for 3 70 lbs for 10 40 lbs 5 sets of 10 Dumbbell Row 25 lbs 5 sets of 10 Forearm curls 30 lbs for 20 40 lbs for 15 50 lbs for 10 Another great workout!
Why is a bicep accessory necessary? rememberthis 15 7 yearsAKK (1998): Arms and back are the most fun to train.
PHAT vs Legs/Push/Pull/Off/Repeat??? hahn 3 7 yearshahn (1): Height: 5'11'' Weight: 170 lbs age: 19 Squat: 225 x 5 Bench: 185 x 5 Deadlift: 275 x 5 overhead press: 135 x 5 want to focus more on muscle gain now. calories are somewhere around 3000- 3100. with around 400 carbs, 170 protein, 85 fat.
PPL Routine help zacharyc 13 8 yearseknight (58109): Right back atcha! -3X
New to Site and to PHAT and wanted to share Xandar 9 8 yearsHamer93 (9553): Meant it because i recently started phat(this week!) and there is a LOT of posters running phat
Time to get PHAT! nine0seven 1 8 yearsnine0seven (2569): I'm about to start PHAT and since this forum is an expert in PHAT I thought I might as well get some feedback. I've been doing PHD4 to get used to this style of training and it has helped tremendously! I read over the PHAT article and put together a draft. I barely changed anything maybe 4-5 lifts. I wanted to ask if there is anything I can do on this routine to get my right pec/trap/lat even with my left. I did sustain an injury long...
**B-PAK Vid - How to train CHEST & BACK !! FiremanSi 13 8 yearsKnifeHands (5569): @eknight ya theory was bad wording. I mean more along the lines of just the information you have passed on through SS.
basic ABS training RHGF 5 8 yearsbrian12 (9495): Mmm... there are 101 abs threads. There was recently one with the exact same question. Use the SEARCH button. @judyfholmes I don't want to join your martial arts school.
5/3/1 Log & Becoming Functional AarronStenner Jump to first page214Jump to last page 8 yearsAarronStenner (10990): I got 90kg squat for 1 rep which isn't to bad because I felt really weak. I'll have 100kg no problem in a few weeks
Please assess my PHAT routine Hamer93 Jump to first page39Jump to last page 8 yearsHamer93 (9553): Going to continue my current log as my phat log if anyones iterested, be nice for you experienced people using phat to give some guidance
Back routine TeenMonster 6 8 yearsAKK (1998): I prefer to prioritize my workouts base off of this. If A. is Chest/shoulder/tri's and B is all my back I rotate my days with A. main exercise typically 3-5 reps with one to two RPT sets. B. main exercise for back typically 8-12 reps Then I move into A. accessories.. then I do shoulders and arms.. and if im feeling it I will do additional B. exercise.. such as a pulldown for lats if I did a row as primary B. I personally like it...
Critique my Legs/Push/Pull Routine sazthetics 12 8 yearssazthetics (16): I do have SLD's on Legs B, and I am deadlifting twice a week two. I could potentially just add another isolation like seated leg curls.
Push/Pull/Leg Dicussion Thread christiannn 3 8 yearschristiannn (4): Haha. Well, if there is one thing i dont love about p/p/l is that u are always pre-exhausted for shoulders and triceps for example. So u wont hit em with full power at each exercise. But i guess that dosent matter for gainz anyway :) I've honestly never felt that i need a deload week tho, but that may be beacuse im just lazy and take like 2 days off sometimes between cycles haha..
New programme: phat, ppl, etc Hamer93 28 8 yearsNJA82 (154): Sounds like a solid plan dude!
Cannot shift the weight!! b_ellie 13 8 yearsteewhat (1972): 3 weeks is nothing, try not to focus so much on the scales, but the progression of your weights and how you look visually and Id highly suggest switching your chicken every few meals, that shit will start to get boring AF! on another note, does your PT even lift, does he ACTUALLY know and understand what hes talking about when it comes to the nutrition side of things?
lost nearly 30 kg's , need advice now KevsterC 22 8 yearsezvmoneybeast (1348): Just word of advice... You might want to ask a certified professional to be sure what step to take next
Week 1 of StrongLifts 5x5 Completed TimetoChange 12 8 yearsTimetoChange (4): Finished up the 3rd week and my lifts are continually increasing. Today, however, I felt weaker and it showed. Bench press today was 190 @ 5 reps x3 190 @ 4 reps x2 (Could have got the last ones up but had no spot) Rows 130 5x5 Squats 190 5x5 Overhead press 120 5x5 Deadlifts 255 5x5 (have a video of doing 225 will upload soon and ask for advice on form- was conscious of camera and likely had worse form than...
Wendler 5-3-1 warm-ups BaiTu 11 8 yearsBaiTu (3096): Who's going to flame you? Results speak for themselves.
My Dunk Training! Can YOU Dunk? MaksPtheTRUTH 10 8 yearsSwoleAnimal (5971): lolol strong threads. The first one was cool. Now its teen misc ------>>>
Pitt force leanr0x 8 8 yearsbarrylol (40): Routine is retarded, low volume, low frequency, low intensity, low everything. Do Russian Bear instead. Scroll down till you get to it. Have fun.
Instantly Increase YOUR Vertical Jump With T MaksPtheTRUTH 4 8 yearsMaksPtheTRUTH (16): Here's more motivation for you guys.
upper/lower vs push/pull/leg mattd534 Jump to first page31Jump to last page 8 yearsRawsteel (940): I would stick to p/p/l hitting every muscle every fifth day, but with a small twist to get more focus on your arms and calves. Like this -> Day 1 - Back, triceps, calves (A) Day 2 Day 3 - Lower body (B) Day 4 - Chest, delts, biceps (C) Day 5 Day 6 - Repeat Mine looks like this ('number at the end of each exercise is the amount of set rest in minutes) -> A Pullups/BB row: 3 x 6-8'3 BB row/Lat pulldown: 3 x 8-12'1,5 DB row: 2 x...
Something to watch. stinkydiver36 1 8 yearsstinkydiver36 (1861): Watched before hitting the gym. Awesome movie made by a legend.
Training Program and Enjoyment DanMmmFood 9 8 yearsDanMmmFood (13): haha ive been doing double legs on P/P/L but not noticed any real benfits in my lower half and it kills me for days
Starting PHAT Jsn3004 2 8 years_RudeCrew (15100): Just regular deadlifts.
**OHP Fans.. Great little tip & Vid here4u ! FiremanSi 20 8 yearsHewy007 (2980): it looks like false grip would snap your shit up even more, what exactly is a 'false grip'
Stupid phat question,that must be answered VytasP 10 8 yearsGougher (208): PHAT is a nonlinear periodisation. You are supposed to change the exercises when you're stagnating, wih equal ones. Keep the reps/sets the same, as @eknight said himself. As for you that say that you are NOT supposed to change any exercises ever. Do you think that those top-level athletes that also use PHAT, never switch up their workout routines? As he said himself. It's not a program. It's a way of training.(himself being Layne Norton)
New Workouts Jezza_91 4 8 yearsDexdbest (4792): Dorian yates' blood and guts... Been on it for a few weeks now and the strenght and size gains have been immense.... You would need a training partner though
Can YOU Dunk? MaksPtheTRUTH Jump to first page48Jump to last page 8 yearsMaksPtheTRUTH (16): Thanks bro. The reason that method won't work is you also need limit along with relative strength.
Becoming a Supple Leopard Swift Jump to first page124Jump to last page 8 yearsoceanair (18020): @cassious lmao
Your opinion - is this a good starting point MyOhMy 22 8 yearseventheodds1 (5644): @Hiiibbbb That was funny lol
im a beginner bakero444 15 8 yearsjonrivs49 (3001): When you do chest you also work ur tri same with back and bicep.. If you work bicep you must not do back on the next day or your just wasting time.. You need time to recover mate.. Recovery is where growth takes place. If your just starting out 5x5 is good workout. Master the compoud movements and always perfect form. Form is important..
*INSANITY Workout..Who's tried it ? Want it? FiremanSi 26 8 yearsTyrannosaurusFlex (2641): Much appreciated man, thanks!
is this full body split any good lyricalg1985 3 8 yearsFiremanSi (42408): U seem to think u only have to do 8reps i'd try mixing it up also.. 8-12 for chest 8-15reps for back... and maybe slight more volume. If ur only a beginner i would worry much about arms and focus on the big chest and back exercises. DB Bench x3 Inc Bench x3 Pullups x3 Bent over rows x3 Seated Cable Row x3 OHP x3 Face Pulls x3 Just off the top of my head. Based around ur own program. Always make sure to use more volume for back then...
5/3/1 Strongboi 8 8 yearsStrongboi (79): thanks for the advise man, i really apprecciate it!
Build Muscle Mass: Is this an effective w/o? deets91 7 8 yearsJigsawk (55): I think ICF Beginner routine is pretty good , I've notice a lot of gains on it, both in strenght and muscle. Search Icecreamfitness on youtube and check the full body routine. Good luck !
Routines variations Illadian 9 8 yearsRawsteel (940): As Brian said, stick to a routine you enjoy untill you no longer make any gains. I myself have been using a P/P/L training 5 of 7 days with only minor adjustments for 2 years now and i am still making some kind of gain every workout.
Journey to NPA 2014 (off season) log Rgall92 1 8 yearsRgall92 (13): I've have been lurking on this forum for quite a while and it seems like a legit place to get stuck into! I'm 21 and from the uk with the goal off stepping on stage next year. current stats: 91kg/200lbs 6'3 Max lifts: squat 140kg deadlift 185kg bench 135kg Chins 16 reps (at current bodyweight) I have ran a heck of alot of programs over the last 5 years weight training and this off season I'am going to follow a moderate...
New routine time Jezza_91 5 8 yearsHamer93 (9553): Chhers mate, that would be great if you could
Do u Sumo ??? Few tips here (Vid) Ben Rice FiremanSi Jump to first page31Jump to last page 8 yearsFiremanSi (42408): Extended video i found guys.
Calves trainning tips RHGF 3 8 yearsMonster81 (1678): RHGF ... Right Hand Girlfriend? Ha anyway, heavy weight, good form and intensity. If standing calf raises, keep the legs straight. And don't skimp on the movement ... Drop the weight until you are *sure* you're contracting your calves to get onto your toes. No bouncy!
2 split for more strenght Battman 4 8 yearsAustralianOak (1504): No barbell bench, no deadlift and I would personally do lower reps. Just use an established routine.
5 3 1 routine critique AustralianOak 10 8 yearsAustralianOak (1504): @AarronStenner yeah man EK was right the first exercises are using the 5 3 1 progression. And I love the system as well getting strong :) @BaiTu thanks for posting man. It really does vary man, sometimes it will be long steady state run or it can be 200m sprints and I do life near hills so yeah they are used also. Neutral grip I use and honestly I haven't knocked out as many as I can in a row man. But my last day was 3 x 8 with a 10kg 22lb...
Vince Gironda/ Power combo routine brian12 3 8 yearsbrian12 (9495): @eventheodds1 Mmmmm. A log! That could be good... Always been tempted to start a log..
Workout routine for a newbie WadeWave 8 8 yearsYaBoiPrince (157): Good Article @SeahawkMuscle
possible routine strauss 9 8 yearsstrauss (31): yea man, im gunna give it a try thanks....back to the drawing board
Trying to Get It All Together mrsherring85 18 8 yearsthe1 (33861): Buy women's fitness magazines. Oxygen magazines and booksfrom Coles !
Bulk or cut? Moxed 26 8 yearsjja0016 (829): ^
Programs for hypertrophy. KalletSc 17 8 yearsKalletSc (607): Thank you @Jelet. Damn it feels good when people I guess tell me I am in good shape or what not. I am always the biggest critic of myself..but now that I see how far I have came it's amazing.
Basic Tips For MASS Jealster 1 8 yearsJealster (91): More videos coming soon breaking down each body part with reps and form! like comment and subscribe!
Need some help with training program Ernie_ 7 8 yearsmikew (11494): To answer your question about your work out program - do a google search for "Push/Pull/Legs routine" and "upper lower split". This will return some options that fit what you're looking for. It's not quite a full body split like you asked for but still achieves the goal of combining exercises into the same workout. For diet - gotta use Lose It or MFP to track your cals/macros. It's pain but the only way to know if you're...
SUMO Vs Conventional Tips & VIDS.. 3DMJ, EH, FiremanSi 6 8 yearsAarronStenner (10990): I have no issues with conventional and i will probably stick to them to improve my core strength more for squats, how ever sumo probably suits my body more and I could most likely lift more with it, may switch in the future just for a change
Share your routine! JLC Jump to first page47Jump to last page 8 yearsteewhat (1972): haha why thankyou.
routine, oppinions? leanr0x 18 8 yearsFiremanSi (42408): 2nd one for sure.. first one was madness.
Replace hack squats with front squats - PHAT DFMaster240 10 8 yearsteewhat (1972): My gym doesnt have a hack squat machine, and i really dont like doing them with a barbell either... tend to stick to doing them in the smith machine, able to get full ROM without pain in my knees or back.
need help with a rugby training program luca_tizzano 8 8 yearsluca_tizzano (1): nah i dont play bball anymore, i have focused my training to rugby playing centres
SS fLx_ 13 8 yearsfLx_ (865): Yeah, what ive understood he have been training ppl for pure strenght and am. football players.. look at most of them they are what u said.. a little bit chubby if u would ask the guy: i want my abs to be visable, he would probobly give u a punch in the face, tell u to man the fuck up and take u to the nearest steakhouse but how he explains the lifts, common errors and how to fix them- amazing- i get all my questions figured out one after one
Lift it!! F L 4 T LOG!!! FL4T 9 8 yearsfLx_ (865): Ive just started reading about 5-3-1, and got info on it. But ive also read its a slow program to progress on, and the 5-3-1 is great when ur progress is stalling on a more straightforward program, and if ur diet is in check, that should be when ur getting closer to your genetic limit IMO- u can still progress on a straight forward program for squat bench dl row and ohp get ur diet in check, and listen to ur body: deloads SHOULD be...
Lying Leg Curl (MI40 TIP) FiremanSi 7 8 yearsFiremanSi (42408): @Hiiibbbb Definately a try it and see thing but it works. You'll probably have to drop ur usual weight also.
Natural Pro RJ Perkins "Wherever I May Go" Mr_Aestheticz Jump to first page287Jump to last page 8 yearsScotian (9922): Happy birthday rj!
PHAT+ deadlifting and squatting fLx_ 21 8 yearsfLx_ (865): @_rudecrew maybe ill do about 6x3 of speed work of both squats and deadlift and only 1-2 sets of 8-12 reps "hyphertrophy style" i feel like it could benefit me to hit the little bit higher rep ranges for those exercises also?
solid programs anyone? samalama034 21 8 yearsleanr0x (4183): nice! gonna check it out
Cutting Log Ghandi 12 8 yearsGhandi (13): Not made the gym all weekend and been drinking since Friday. Absolutely ruined today, and yesterday I had two morning rolls all day which hasn't helped at all. Will spend today recovering and get back to it tomorrow. This is what happens when your Scottish!
Training issues BlondeSnake 4 8 yearsmikew (11494): This is okay for supplemental/complimentary lifts but not for compounds. Keep reps on your compounds low. Look at the 5/3/1 program which keeps rep range low but still adds in some variety from week to week. Your split has Squats and DLs on the same day. This makes it difficult to put up great lifts in both exercises. I would do Military Presses and Squats on the same day and give DLs their own day. For your grip on DLs - use straps when...
Beyond 5/3/1 Swift 3 8 years_RudeCrew (15100): Ya. Buy it.
Starting strength modification skel1977 8 8 yearsMonster81 (1678): @Devil yeah I read that, was just curious who/what org established it.
New routine... what ya think??? BRANDON_12 19 8 yearsBRANDON_12 (1528): A
Volume JUNKIES GTFIH & RPE Scale - 3DMJ Vid FiremanSi 18 8 yearsFiremanSi (42408): @rklohe Anytime brother.
Any GOOD iPhone Apps? anjeleyes 7 8 yearsDevil82 (1240): I would also recommend a 1RM calculator, many programs use % of rep maxes, makes it easier
Lagging arms need help Matteboken 21 8 yearsNeverbackdown19 (183): Recently started doing this arm workout that i picked up from Mike Rashid and CT. Intense is an understatement ;) -1st lift was the head to head skull crushers total of 5 times for 50 reps -Next was barbell curls... We set up 3 barbells, 1st 65lbs, 2nd 95lbs, and 3rd 135lbs... curl the lightest to the heaviest 10 reps each and go back to light and repeat... DO that a total of 3 times, so thats 90 total reps and fucking BRUTAL... take short...
531 w/LPP vs Alberto Nunez Intermediate Prog ajm87 6 8 yearsAustralianOak (1504): ^^^ awesome routine :) As for @OP definitely go with 5/3/1
Bad Day FitForForty 9 8 yearsoceanair (18020): THIS
Modified L/P/P Question alex323 4 8 yearsalex323 (4): Thank you both. Appreciate the feedback. @JdominiqueS I didn't include this in my first post, but in an effort to help my arms catch up to my torso, I'm also going to decrease my volume of chest exercises. Therefore, I plan on doing 4 sets of bench, and 4 sets of flies for chest and THAT'S IT. My chest grows extremely fast so I don't feel this will be a problem. You still think bi's/shoulder/chest will be too much? I'll probably have 6-7...
5/3/1 all I need to know? MCarey 9 8 yearsDevil82 (1240): @mikew you said 5/3/1 isn't great when doing cut but you use PHD4 instead? isn't it higher in volume? thus even more taxing on a cut? asking because I'm cutting and stuck on 5x5SL, looking into something new
Healthier Stronger Hips Video - DieselCrew FiremanSi 5 8 yearsFiremanSi (42408): No problem dude.
PL assistance Zyzzst 27 8 yearstamere01 (7126): would you say its possible to make the same amount of muscle gains on a strength/power lifting programme as on a hypo split?
The CUBE Method Danimal_88 18 8 yearsDanimal_88 (9761): @Tyjaws the programs are created to build strength. Both programs like 5/3/1 and juggernaut build strength its just they do it through different mechanisms. Juggernaut builds it through increasing work capacity and strength in higher rep ranges where 5/3/1 sticks to building strength in the lower rep ranges. Either way you are building strength. Right now I am using my own program to realize my strength gains through juggernaut for 1rm.
Lifestyle Change FitForForty 8 8 yearskredson (304): @FitForForty THIS: Read it.
NEW Ben-Pak Video - Lunges this time !! FiremanSi 11 8 yearsFiremanSi (42408): @brian12 I was one of those bro... my old coach used to tell me to do some lunges where u touch front toe with the weigt but NEVER explained why and what muscles were being activated. Just said 'for variety man'... smoke ur variety pal i wanna know what i'm doing !!!
21 day fast mass building dannymarctaylor 4 8 yearsajones46 (11701): Also, just so we're all on the same page: Big load of ballsacks.
Starting a 5x5 stronglifts skel1977 5 8 yearsskel1977 (109): I know deloading means reducing volume by 40% or just taking a week off to let your body catch up with rest. If you deload volume then you reduce sets. I know because i was curous too and looked it up lol This is the stronglifts deload though 1.Switch to 2.5lb increments. 5lb on a 100lb Press is a 5% increase vs 2.5% when adding 2,5lb. Switch to 2,5lb increments...
How's this full body routine? ajm87 7 8 yearsFiremanSi (42408): A bit too strength orientated for my liking.. i feel most need to do 8-12 reps with slow negatives to start with and in the early stages of lifting, actually in any stage. Focusing on focus, min muscle connection and really feeling the muscle ur lifting with. My experience with new guys and 5x5's is they try lift as much with horrible form. But if ur happy then go for it. DEFINATELY put deadlifts first on 'B' day though dude.
any advanced users run HST? Jelet 10 8 yearsAverageJoe (4510): 2 sets each of 6 to 12 reps 3x times a week. I did hanging leg raises with ankle weights. rest time-> pretty much 1 min to 2 min depending on the rep range
Stronglifts 5x5, does it work? Iwanttobebig 13 8 yearsFiremanSi (42408): I do 3days on, 1 day off repeat. its a 6day cycle. Its an advanced program i wouldnt ssuggest anyone do who hasnt been lifting MINIMUM 2yrs. Push pull legs (strength days) Day off Push pull legs(Hypertrophy) strength days my first exercise is 5x5,3x3 or 4x4. the rest of the exercises are 8-12reps. Hypertrophy days all exercises different than strength days and 8-20rep ranges !! So if ur a beginner don't try this program.
PHAT NEWBIE questions ReiNN 5 8 yearsReiNN (4): guys one more question wich exercises can replace the: Hammer strength chest press and the sets that are 15 to 20 reps or 12 to 20 , I try to mantain the low reps like 15 or 12 or the 20 reps stimulate the same mucles fibers?
Gem of an UPPER/LOWER split - ALberto Nunez brian12 4 8 yearsKnifeHands (5569): @brian12 thanks.
GREAT Lower Body Mobility Drill !! (Vid) FiremanSi 10 8 yearsOptimusPrime (1257): Great vid. I just love how stretching techniques from the mid 1900's has evolved to include the use of bands and is now marketed as revolutionary. Despite my cynicism, extremely valuable :)
coffee KingLeonidasXIV 12 8 yearskredson (304): Coffee+Activity (Esp Cardio)=Me having a pooplosion within 30 minutes of consumption. Happens every.damn.time.
Cardio KingLeonidasXIV 8 8 yearsFiremanSi (42408): I didnt do cardio for the first 4-5 weeks... plateaud... dropped cals a bit... no loss after 2nd week. In came cardio... WHY... cause i wanna eat 3000cals per day and still loose weight. If u dont want to do cardio no problem.. keep lowering cals. If ur cutting for a long time... ur cals will eventually get low enough u are finding urself hungry more and more often.... up the cals in comes CARDIO.
How Can I Increase My Vertical Even Higher ? tracy04 22 8 yearstracy04 (1): i can now grab 10 , video coming soon
First Competition Stack87 15 8 yearsthe1 (33861): no one does anything for free lol.. good luck
Cutting and strength zogger 10 8 yearscraig (835): I've lost a stone so far on my cut, it's taken me 14 weeks but I've lost a lot of fat and kept most of my muscle, I've even improved my numbers on certain lifts. I'm now doing 10 weeks on Brandon lillys 'the cube method' and hoping to gain a fair bit of strength whilst still cutting and maintaining muscle.
Cutting Log Ghandi 5 8 yearscactuzx (52): Maxcro's look awfully low for your height and BW. What's your metabolism like?
PHAT questions holtii 2 8 yearseknight (58109): One minute rest between sets. Should never take you an hour to complete. -3X
Need a decent training program? Goody 6 8 yearsGoody (1): I've done a shit load of research on these now and I'm going to go for the Mot-OT for 12 week then on to another, most probably PHAT. Time to clean bulk for months until I hit a decent weight, It's all about summer 2014! Thanks for your help!
Some suggestions to recruit more fibers Nerdjoeyyy 6 8 yearseknight (58109): I don't buy this as the best or only way to get maximum results. Muscle fiber recruitment is a neurological adapatation. Motor units are recruited on an "as needed" basis, yes, but given that strength is a greater indicator of efficiency of motor unit recruitment than increased CSA, using the above methods will not result in overall greater strength gains, and thus limited hypertrophy gains. There's a reason that the thickest, most...
Progression schemes Tritons 5 8 yearsFiremanSi (42408): Using TUT i arrange my reps and tempo so my last last a minimum of 40seconds !! Hypertrophy occurs when sets last 40-70seconds. i.e. Reps: 8 Tempo: 4-0-1 Reps: 10 Tempo: 3-0-1
Paused/Box squats in PHAT? barrylol 8 8 yearseknight (58109): Who said anything about a bouncing pad? The box is there for depth. Louis Simmons 3 reasons for box squatting: * Enforce Proper Technique. You can't cheat depth and you learn to sit back by moving your hips first. Box Squats also improve hip mobility. * Develop Hip Power. Box Squats have you start from a dead stop in the bottom position. This develops a strong, explosive posterior chain. * Safer. Rounding the lower back on Squats is common....
Training Log...I WILL KILL IT this time varunj17 Jump to first page56Jump to last page 8 yearsvarunj17 (498): Day3: HIIT Cardio 5 min warmup 4 sprints 15 sec each with 30-45 sec on rest.. speed: 21km/h and Incline at 6% 4 sprints 15 sec each with 30-45 sec on rest.. speed: 20km/h and Incline at 8% 2 runs jogs for 200 metres at 12km/h incline 4% 5 minute cooldown walk Tabata Intervals: kettlebell swings with 20kg kettlebell.
Time under tension, reps vs tempo mastamuffin 6 8 yearsFiremanSi (42408): Same thing if u change up the rep range to higher... according to that MI40 program ur just aiming for a time of 40-70secs to hit a stage of Hypertrophy. After that it becomes endurance training... so 8reps at (4-0-1) 10reps at tempo (3-0-1) 12reps at tempo (2-1-1) 15reps at tempo (2-0-1) You get the point.
PPL SPLIT Misseuro 10 8 yearsHighdeas (1635): You can try both. I would personally tune them to your needs. What people post is either what worked for them or a template to follow. So adjust it to your needs and have fun!!
Triggas Work Out laurvar 1 8 yearslaurvar (1): ...
DTP ashvinmuthumala 2 8 yearsAarronStenner (10990): really fun program, if your doing it for every bodypart be prepared to deload every 4 weeks
Wsb eingold 20 8 yearsBaiTu (3096): If someone asks for help, you have a few choices: You can help; you can ignore them or you can be an asshole. You don't have to be an asshole, but if that's the way you want to live your life, more power to you.
Training for physique instead of strength/BB ajm87 9 8 yearskospel (199): Men's athelete competitors train like bodybuilders and usually also lift heavy weights. Many of them also squat hard and build legs also :) The main difference physique and bodybuilding competitors is that people aiming for "physique" don't cut fat-% never as down as bodybuilders. In men's physique your face look has also it's place ;) PS a familiar of mine is men's physique competitor and he trains usually with bro split (4-5day and...
Back squat 10x4x92,5kg(204lbs) barrylol 5 8 yearsDevil82 (1240): yepp best way to flush out the weak links in ones form. load the bar!
Workout advice thx you very much rememberthis 9 8 yearsrememberthis (556): I appreciate that answer better. Didn't need a lot of convincing either, just wanted to make sure.
What's your favorite 531 assistance? ajm87 2 8 yearsmikew (11494): To be honest I just throw in a mix of stuff after the main lift. Well, that's not entirely true --- on chest days I do one extra heavy exercise of either board presses or floor presses as well as DB tricep extensions. BB Rows and RDLs are staples on DL day. Lol - so I guess I have a few favorite/effective assistance exercises that I prefer to use as well as a handful of others that rotate in and out. Of the assistance routines you mention...
Deadlift + bench press overreaching program Eat2Trainn247 1 8 yearsEat2Trainn247 (2557): I have seen a few questions recently regarding a combination of smolov squat/smolov jr. bench/deadlift version of one and how to combine one of these approaches for two of the major lifts. My bench press and deadlift were two areas I want to prioritize and here is the routine I am currently running (currently in week 4). Thought I would post it to help others. Started with assumed maxes of 350 dead lift and 240 benchpress (underestimated...
Periodization Azzdog18 7 8 yearssriram (2050): The Juggernaut Method 2.0 Just found it as well, looks tempting.
Candito Training HQ Program-Thoughts? Swift 3 8 yearsSwift (1411): Yea it seems pretty good, the only thing I'm a bit hesitant about is only squatting and deadlifting like once a week or every two weeks and it doesn't seem like ill be able to incorporate db press's or front squats in as assistance exercises
Man Of Steel.. BEAST ! (Workout Interview) FiremanSi Jump to first page36Jump to last page 8 yearsG3NGHIS (8532): IDK, with the right lighting, I think it wouldn't be too largely airbrushed
Help me, I am tall! Stack87 30 8 yearsBaiTu (3096): How tall are you? I know I always wanted to be tall, big and strong. I drank tons of milk as a kid in hopes it would help me grow. I always feel a little uncomfortable actually when I'm around people taller than me. It just feels like something's not right.
4 or 5 day split? BornToLift 11 8 yearsoceanair (18020): I like my drop sets though (for certain exercises)! :/
5/3/1 advice and help please! Crod1624 8 8 yearsSRorhrbac0808 (47098): ^Yes, Mike thanks!!! Totally forgot about recommending PHD4 haha. That is a great program!!! I ran it my entire cut and got stronger!!! Good shitttttttt
Cutting workout AffeGund 4 8 yearsbunter225 (829): If you had a $ for every time you said that eh ek?
will phat suit me fLx_ 2 8 yearsDevil82 (1240): Try it out, I've tried it but found upper power day to high in volyme for me so i did ppl 2x a week, one for strength and one for hypertrophy
5 3 1 eingold 3 8 yearsBaiTu (3096): @Devil82 Wow, thanks. You do some math to figure everything out on warm-up sets for the Wendler 5-3-1. You take your one-rep max and take 90 percent of that as your working max. Then you calculate everything off of that. So your warm-up would be 5 reps at 40 percent, 5 reps at 50 percent and then 3 reps at 60 percent. I'm not completely sure on what you mean when you say you're not sure how many weeks to run the program. You do three...
Phat changing exercises jaydiddy85 3 8 yearsjaydiddy85 (382): Okay I was asking because I am getting PHAT going up on most lifts still but just wanted an ideal range of when to do this. Thanks @eknight
PHAT jaydiddy85 21 8 yearsjaydiddy85 (382): I have been doing the workout in 5 days instead of 6. Then taking two days off. It has been working for me despite back is a little sore starting day 3.
Leg day troubles zogger 19 8 yearsryan_929 (478): I'M HITTING LEGS TOMORROW, YEAHHHHHHHH. Seriously
Help a brother out with arms? TeenMonster 10 8 yearsAarronStenner (10990): Focus on Time Under Tension for arms! all kindss of gains
a couple of questions! fLx_ 3 8 yearsmikew (11494): You want to add muscle without adding too much fat. Instead of a 1-month bulk followed by a 1-month cut I'd go for a slow, careful bulk over a period of several months. This could be frustrating because progress will be slow but I think it's your best bet to add muscle without adding too much fat. Otherwise you'll just be "treading water" and you won't establish much momentum. My $0.02.
PHAT Modification Pahaver 29 8 yearsAverageJoe (4510): we've lost a man on Nogainsland
Ogus- Style L/P/P Write-Up ripeanus 5 8 yearsNorIda (46958): Lol touché But on topic. The split looks good. Try it out for 6 weeks and see how you like it!
workout programs KingLeonidasXIV 4 8 yearsAverageJoe (4510): upper lower or push pull nothing else
Examples of good Push/Pull/Legs routines? ripeanus 7 8 yearsstinkydiver36 (1861): @flexdec nice split, i take it that it hs done done good for yah?
Workout Intensity KingLeonidasXIV 5 8 yearstamere01 (7126): Up the weight Lower rest time slower tempo on your lifts
Any good workout plans to start cutting? gperezsaltlife 12 8 yearsFiremanSi (42408): If ur not listening to @norlda... u got problems.
Time to get srs. Time to bulk(log) Hamer93 Jump to first page164Jump to last page 8 yearscoolguy1993 (13237): It is, your doing a really impressive thing and you should be proud of the gains your making. Your defying genetics and saying "fuck you nature I want to be fucking huge!" I think you'll go far. Also your shoulders are scary strong, I use like 16kg dbs at best haha
HST, and some other questions.... AustralianOak 11 8 yearsAustralianOak (1504): So it isn't training to failure??
Need new program for cutting Aerin 6 8 yearseknight (58109): One more time- it has nothing to do with your training at all. Getting leaner is the result of your calorie intake. Train heavy and hard with a calorie deficit. -3X
Has anyone gotten size gains on Madcows? ripeanus 4 8 yearsDukenhiemer (23939): Any program regardless if it is designed for strength, hypertrophy or power will cause you to gain as long as you are in a caloric surplus. Some people will argue that it's not optimal to run a strength program to gain size, but if you look at some of these power lifters/Olympic athletes... Granted, steroids help! Never mind that they are genetically gifted athletes.
Why are's workouts so ridiculous? KalletSc 17 8 yearsDevil82 (1240): So glad I ended up here instead of when I first started looking for information.
Is the following routine okay.(Criqique Plz) OmaRX 11 8 yearspandasashi (3859): how long you been lifting? im guessing not long since your deads are lower than bodyweight..just run a simple 5X5 for now, get your strength up. after a few months start something harder like phat
If you were helping out a complete beginner Ramses 10 8 yearsBaiTu (3096): It sounds like you should have him to the strong lifts 5 by 5 program. That starts basically with the bar and covers the main lifts. There's a steady progression and deloads are built into the program. It's a great way to start him on the main lifts and teach him form. No need to re-invent the wheel.
RPE Method Write-Up ripeanus 1 8 yearsripeanus (58): Taken from Alberto Nunez's Video: RPE 10 failure 9.5 maybe 1 rep 9 at least one rep 8.5 2-3 reps 8 3 reps left Heavy 3-5 reps RPE 9 Back off: 5-7% Sets until cannot complete RPE @ 9 anymore Medium 6-10 reps RPE 9.5 Back off: 5% Sets until cannot complete RPE @ 9.5 anymore Light 10-15 reps RPE 10 Do sets until 10's cannot be completed Cycle: L,L,M,H Current:...
recommend me a split please ripeanus 12 8 yearsWinnersNeverQuit (10311): That programme looks fine, just go over it with your doctor though to get their opinion on it just to be safe though
My personal fitness log/journey... Thedude67 Jump to first page88Jump to last page 8 yearsScotian (9922): Put in work son! Don't want to have saggy tits in your bikini bro
Not another PHAT question.. :( Highdeas 15 8 yearsNorIda (46958): @Highdeas considering you're hitting chest twice a week, yes I do
Dedicated Strength and Size routine.NEWUSER KeithCray 20 8 yearseknight (58109): @KeithCray or take the advice of people with more knowledge and experience as a good thing used to help you. -3X
New Bench Video - 425lb Prometheus 26 8 yearsPrometheus (829): yea my deadlift is shitty, slacked for far too long, every 2 weeks I rep my prior max though lol, couple weeks ago I hit 500lb for the first time after failing the week before, last tuesday I repped it for 5, then I pulled 545lb, I'll be over 600 mid June... last morning weigh in was on Sunday at 211.2lb thanks brother Yea I definitely said it took me 2 years from when I hit 315lb to hit 405lb... took about 2 years for 225lb to...
can someone critique my push/pull split? nickl1219 5 8 yearsKnifeHands (5569): By putting legs on another day you will also be freeing up more time to focus on your upper body push and pull movements on those days
Jonesie's Bulk Log w/ GVT ajones46 Jump to first page262Jump to last page 8 yearsajones46 (11701): Hey fellers - I don't even lift, therefore I don't even log. Kidding, still pushing and pulling and legging but just lazy with the log. Added a couple HIIT sessions lately, sprints, kettlebell swings and boxing and overall just being more active due to weather. Love me some disc golf and ultimate frisbee. Cut is still not going as good as planned, so I'm gonna cut cal's down to 2300 - see how this goes.
Smolov Junior Bench and Squat Assistance. KalletSc 3 8 yearsWinnersNeverQuit (10311): My opinion, jist do some chins or rows for every bench movement but that's it, it's only a 3 week strength programme just dobit to allow as much recovery as possible, that's what I'm planning on
Critique my routine? 15y/o Lotus 5 8 yearsDevil82 (1240): ^this plus add more leg. legs got more mass than chest + tri + shoulders. Trainer more legs = more mass
My Shoulder and Bicep Workout This Week Prometheus 10 8 yearsPrometheus (829): Thanks a lot, trying to keep this profile up to date I definitely plan to Sunday - Chest and Tris Monday - Shoulders and Bis Tuesday - Rest - but for the next couple weeks this will be abs and hyper back extensions, hurt my lower back addressing the issue Wednesday - Max Chest (Westside) Quads and Calves Thursday - Arms Friday - Back and Hams with Calves Saturday - Rest I will continue powerlifting, but bodybuilding is also a goal of...
Hybridized Crossfit/Bodybuilding Template SwoleFIT 1 8 yearsSwoleFIT (1): Hey guys, here's a hybridized powerlifting/bodybuilding/crossfit template I've created. (website- Thoughts? ******* Day 1 (Shoulders, Traps, Legs, Abs)- Strength + Conditioning - Strength movement(s)- Work up to a 5/3/1 rep max OR heavy sets of 5/3/1 as a 1RM% in one of the following lifts: (Push press, strict press, thruster, power clean, hang clean, power snatch, snatch, back squat, front squat, overhead squat, Pendlay...
Where are my PHAT people at? Hyertrophy days Brian 12 8 yearsAKK (1998): please
y3t training bespokefitness 12 8 yearsbespokefitness (1): No disrespect taken mate, check for a more insight buddy... Never know you may enjoy :)
P/P/L push day? How do you do it? adam82a 9 8 yearsRawsteel (940): I aswell have used a P/P/L the majority of my time in the gym (5 years) and i have found the following to fit me the best since i want to be as fresh as possible when doing standing OH presses. I also prefer to train strength and hypertrophy in the same workout. 1. Benchpress: 3 x 4-8 2. Militarypress: 3 x 4-8 3. Incline DB press: 3 x 8-12 4. DB flyes: 1-2 x 10-12 5. Cable lateral raise: 3-4 x 10-12 6. Lying tricepsextension: 3 x 6-8 +...
phat problems golagola 2 8 yearseknight (58109): You can make substitutions accordingly. Try to just be quick when changing your dumbbells, but you'll be fine. -3X
Suggest me a good push/pull workout routine Zody Jump to first page35Jump to last page 8 yearsHewy007 (2980): RIP Zody
Stoppani's Shortcut to Shred BigEazyE_RSD 11 8 yearsBaiTu (3096): Cardio between sets sounds like a good idea if you enjoy it.
**Alex Muller Log** alexmuller Jump to first page71Jump to last page 8 yearsalexmuller (5452): Pull day baby!! Slept on my arm all night so my shoulder is stiff as hell today, going to have to thoroughly warm up. Heres my motivation song for the day, makes me feel like a superhero!
PHAT training 2 hours +? help jja0016 7 8 yearsjja0016 (829): thx guys
Training split critique Piggles 12 8 yearspandasashi (3859): looks good man, finally someone doing a simple program with some strength work! the only thing i would change is abs, nevermind those for now, they are overrated and take up a lot of energy/time...they are getting worked out enough during ur cleans/squats/ if they arent sore as hell everyday, they will keep you more stable during ur big lifts..
Back After a Loonnggg Break! varunj17 14 8 yearsvarunj17 (498): i can go 4 days a week at tops..partner gets grumpy these days if i do
P/P/L routine ilifthard 6 8 yearsMethod (379): Add: deads, Extra Leg day I would place the rest day between the cycle. I guess that is a regular PPL. Push Pull Legs Rest Repeat.
Changing routine DD1235 6 8 yearsDD1235 (4): @KnifeHands Yes, I have the equipment you mention. I will look up accessory exercises. @Markovich Yes, I think bench rows are bent over rows. One knee on the bench, other straight, one hand on bench and other pulling up the weight. I will look into calf raises. Thanks! Really need to do something to improve gains. I am definitely making progress in terms of strength and my arms feel harder and more defined but would still look extremely...
Training With A Shoulder Injury correra911 5 8 yearssamirsaleh (1957): im facing the same issue, I stopped pullups all in all, going extremely light on shoulder presses, and doing every single rep with perfect form. The second I feel the slightest pinch I stop and move on to the next exercise.
L/P/P Help. Javvist 11 8 yearscorrera911 (97): Gotcha. Thank you both for the feedback. I think I'm going to follow the routine that @brian12 posted on a different thread. Looks pretty solid- just going to have to modify it to accommodate my shoulder injury.
Programs After PHAT? KalletSc 3 8 yearsNeverbackdown19 (183): Last time I did PHAT, did a German Volume program for a few months. Totally shocked my body and loved the switch up of that workout. Completely different and noticed awesome gains from that as well. There's a great article on here with a basic routine, should check it out. If you've never done GVT before, I'd highly recommend giving it a go at least once! When done correctly, its a complete bitch but well worth it for the results. Cheers!
GVT log Dan_Hollyoak93 25 8 yearsDan_Hollyoak93 (28): Haha yes!
Question about PHAT and chest while bulking! Unreachable 10 8 yearslukecorney (1021): sorry dude couldnt help myself lol. i know im an asshole
Slow Progress is Progress!! *L/P/P* Swift 11 8 yearsSwift (1411): ok, so today is Strength Push B day Flat DB Press upped my DB's to 26kg's ea and got all 4 sets of 6 and felt pretty good about them, and got them pretty easily so ill definatly be upping that. Over Head Press: was going for 3 sets of 6-8 reps Last strength Push B day i got 8,8,5 at 35kgs but this week, i'd recently improved my form where the weight would come down to my chest travelling in a path outside my centre of gravity where as now i'd...
Savage Spartan Warrior and other Raptor2023 2 8 yearsSRorhrbac0808 (47098): I rather make gains
push/pull/legs split dannymarctaylor 8 8 yearsSRorhrbac0808 (47098): Yah I kinda do phat and ppl together. Bench/ohp/3 back day- 15 set Sumo/hack squats/calfs- 9-15 set Arms day- 18ish sets Chest/shoulder day- 15-18 Back day- 15sets Leg hypo- 15-18ish And TONS of food to recover on that
PHAT question + supp tips please jja0016 4 8 yearsSRorhrbac0808 (47098): lol. I have modified the original PHAT program so much... I am sure most ppl on this forum do phat but have modified it until they found a nice formula to the program...... Pretty much as long as your training the muscles 2x a week with power/hypo reps your good
Duke is bulking with RJ Perkins! (2) Dukenhiemer Jump to first page303Jump to last page 8 yearsDukenhiemer (23939): @tamere, yes, it has it's perks! But it is indeed shitty on the wallet! @Thedude67, RJ Perkins, he has a log on here, IFPA Pro-Bodybuilder. My time with him has lapsed as of about three weeks ago, so I am doing my own thing. He is a class-act guy! He knows his stuff and is great to work with! Definitely would recommend him!
Workout programme - How does this look? samjmurphy 13 8 yearsBaggy (925): @BaiTu, Love the article. Great read.
To low frequence with this split? Rawsteel 6 8 yearsCannonball (6283): My GF did PPLrepeat, no rest, for her first month of training. She's crazy though and it's not recommended. Did increase from 20 kg bench press to 30x4, 20 kg squat to 50x2, and 30 kg deadlift to 70x5 though.
lazar angelov program golagola Jump to first page39Jump to last page 8 yearsJLC (36): As eknight explains ... I've also experienced overtraining. Couldnt sleep at night at all, only during the day. Tired, not happy and so on. So YES - it does exist. I took a week of from school and work and just chilled and took care of myself.
Muscle Building Home Workout? djbyrne 2 8 yearsSwoleAnimal (5971): If he has enough plates and dumbbells I suppose he could do everything he needed to do to have a complete workout. Just tell him to bench, deadlift, squat and throw in some curls for the girls.
PHAT upper body routine. Help Please!!!! Dionebowman 4 8 yearsshannowman (6367): I personally think the 6 sets of 3-5 are highly beneficial for rehearsing proper form, making adjustments and building explosive power. It doesn't take much time at all for the benefits it brings to your major lifts.
Good read from Rippetoe TexasFight78 1 8 yearsTexasFight78 (58): Long article, but worth reading.
WinnersNeverQuit progress log WinnersNeverQuit Jump to first page196Jump to last page 8 yearsWinnersNeverQuit (10311): Only on sundays ;)haha
PHAT Workout up to Comp whilst cutting? 10REPS 2 8 yearsdatabas1c (2188): There are tons of people here that have run a PHAT routine on a cut, and a lot of them even log it. I'd recommend you read through their reports and evaluate for yourself. I personally love heavy compound movements; I'd rather croak than stop deadlifting or squatting. I also hate hypertrophy routines, so I will probably never run phat personally so I cant give you any direct feedback. From my understanding of laynes phat program though, your...
Please critique my programme Hamer93 16 8 yearsAverageJoe (4510): it really depends of your training volume. A more experienced lifter (2 years++) can have the advantage of a 4 or 5 days split because he can hit his muscles harder with a much higher volume than a beginner or intermediate lifter. Yeah protein synthesis is well known to cap after 36-48 hrs, but when the times come that you're plateau-ing because you have been lifting for too long, you need to do much more damage to your muscles if you want them...
GVT (10 sets of 10)??? Dan_Hollyoak93 3 8 yearsDan_Hollyoak93 (28): Awesome :P how was your end result? Also did you do the phase 1 and 2?
Critique My Split Please ? FijiSotia 1 8 yearsFijiSotia (52): Need help on my split, not sure if if I've made a good workout. Based it loosely around Push/Pull/Legs only it's not 3 on 1 off. Day 1 - Back, hamstrings, rear/side delts & biceps Rack pulls superset with Hamstring Curls - 4 sets of 10-12 reps Bent over rows superset with stiff legged deads - 4 sets of 10-12 reps Lat pulldowns superset with facepulls - 4 sets of 10-12 reps One arm rows superset with shrugs - 4 sets of 10-12...
What do you think about this routine? Rawsteel 5 8 yearssamirsaleh (1957): there is no right or wrong, u seem to know wat u r doing so as long as it works, ur good
Very small, want to bulk up Renots024young 13 8 yearsPrados (1): I know what are you through right now because I was in your same situation man, also training boxing, as thin as shit. Join to a gym or choose a boxing gym with good equipment to train correctly. I recommend you to workout 3\4 days max. at the gym, 4 excercices for big muscles such as chest and quads with no more than 8 reps. Eat as much as you can, try to complete 5 meals a day, if you are struggling to reach those meals, have some...
L/P/P Routine Critique Javvist 7 8 yearsbrian12 (9495): @Damon1962 I believe he got it from Matt Ogus's L.P.P routine ~ you can check it out on you tube. @Javvist I would include the sumo deadlift or conventional dead of your leg days and also add in a few sets of traps on each pull day. Deliads maybe once every 5 cycles drop volume and or weight. Good lyck!!^^
Kait's PHAT Log. kaitjens Jump to first page149Jump to last page 8 yearsIrishGymSheep (10554): @Scotian and Knifehands they are Bulgarian Split squats. They get even more intense if you elevate your front leg on a small box or something.
Mixing PHAT with L/P/P ? Tritons 2 8 yearsQuantikz (31): perfectly fine
Cut Time, embarrassingly bad bulk Rand Jump to first page75Jump to last page 8 yearsRand (4291): Just types out a big update the. Erased it... So here's the cliffs. 8 week mark I am ate 221 down 12 pounds. Iifym is way better then clean eating I don't even feel like I am on a diet. Ie I just ate 3/4 of a large meat lovers pizza! Cutting is a slow process and I need to be more patient with it and remember I am on track with my goal.
Push/Pull training tips BlondeSnake 9 8 yearsbrian12 (9495): @eknight Thanks man^^ @BlondeSnake Good luck!
Cardio advise for Rugby player? DuncanLifts 2 8 yearsys1337 (22): hi i play rugby i play wither number 6, centre or wing, and the most demanding for me is centre, a lot of running and a lot of tackling, you should train explosiveness by sprint work,squats etc.., and regarding your cardiovascular fitness, well i know it sucks but the only way to train it is to run, run for about 30mins and try to beat your mark every week or so, i think that you should do cardio after weights but better on sepparate days...
Hockey specific training doug_h 13 8 yearshaole (2109): here I do disagree what he says about training with little to no weight. Some guys need to put on more muscle so you cant really do that with no weight. Have him train heavy in the off season and then transition to speed and power towards the end of the off season. That is just a brief overview and I would recommend doing your own research.
Lose weight and gain strength BRANDON_12 14 8 yearsBRANDON_12 (1528): Lets just cut all the time and be strong!! Haha I am currently cutting and have been slowly for a couple of months. I can see a decrease in bench and I am starting to feel really small which sucks! Can't wait for a bulk!
PHAT modification advice TCorder14 11 8 yearsTCorder14 (7): @eknight Again, a big thanks man
Advice on old PHAT routine Quantikz 6 8 yearsWinnersNeverQuit (10311): I think accessory work would be something to compliment the lift, eg push downs for prices to help either bench or such stuff, with regards to sets and reps i dunno
Prison Powerlifting KnifeHands 20 8 yearsJames (55): First off i have never worked in a jail or have been a cop. I know these weights can be used at weapons but on the other hand i think its a good way for people to get out the frustations so insted of attacking a guard / inmate they can "attack" the weights. (I am not a psycologist either so i have no idea if this is the way the inmates work or they would just wanna buff up so they could do more damage) But myself i like the idea of...
Started training + diet need advice princearthur 18 8 yearsprincearthur (1): @sriram Thanks for the post definetely going to try PHAT
Training for an obstacle race ccdavis31 6 8 yearsElminister (3412): Chemical genetics or good enhancement.
Post your training routine Matteboken 15 8 yearsRawsteel (940): My last routine i sticked to for 7 months -> D1 - Pull D2 D3 - Push D4 - Lower D5 D6 - Repeat Squat, pullups, bench, militarypress 2 weeks - 8 reps 2 weeks - 5 reps 1 week - 3-5-8 repeat Pull Pullups: 3x3-8 BB row, mixed grip: 3x6-10 DB row: 3x8-12 Rear db flyes superset shrugs: 3-4 x 10-12 BB curl: 2x5-8 + 2x10-12 Push Bench: 3x3-8 Militarypress: 3x3-8 Incline db press: 3x6-10 DB flyes: 2x8-12 Cable lateral...
New dude running GVT HughJashole 8 8 yearsajones46 (11701): And I'm assuming no squats because of your back?
300 Workout Broschette 14 8 yearsHughJashole (82): Not to mention that a lot of Hollywood will do cycles if their role requires a muscular character.
westside barbell method ys1337 5 8 yearsys1337 (22): thanx yall
SS! Time to try some high volume work! brian12 11 8 yearsbrian12 (9495): @SRorhrbac0808 - Yeah man! Up around 10kg = 22lbs WOHOOOOO! @Damon1962 Yeah man, haha, I realize that. I think my earlier comment was a bit to all inclusive. In general I really do think it's a bad idea (for any long term, normal routine). But the routine I'm doing is something different, it's not a go to staple routine. But, yes, my bad :)
Endurance Sport and Lifting Piggles 19 8 yearshaole (2109): The answer is no. This is the wrong place to look for advice on ironman training. It sounds like you aren't serious enough about this. This type of training takes 8 to 16 hours a week of training for around a year. Your not going to get through it just by willpower...form and endurance are key.
KRIZTUFF goes PHAT - Log KRIZTUFF Jump to first page60Jump to last page 8 yearsKRIZTUFF (430): @Flow thanks bro! I know there's still some work to be done on the legs. But if you look at the weight I lifted doing squats when I started and look at my max weight now, you'll see that I'm making some great progress! So, an other busy week has passed. Still going at it a full 100%! Diet is going great. I'm really using different kind of foods, while sticking to my macros. Feels awesome! Before I'm going to show y'all an other progress pic,...
3min Shoulder Warm up. CLASS. FiremanSi 6 8 yearsFiremanSi (42408): Only tricky part is REMEMBERING them all when u get to the gym... haha. So write them down or put the list in ur phone !!
Just bought "max muscle plan" Maddmaxx2911 4 8 yearsFiremanSi (42408): Nope. Train hard, Good form, Eat Well, Sleep, Repeat. No Muscle PLANS needed.
Lagging lower back doug_h 15 8 yearskospel (199): Rack fuckin pulls :) even better than deadlifs IMO. However personal preference.
Phat Question Katatak 17 8 yearsAnef06 (130): Yeah have a look at readjusting your diet (cals & carbs) like the guys have mentioned. Your cals seem a bit low and you will eventually burn out with low cals & low carbs. Irishgymsheep's routine for you looks pretty solid. Your probably not really over-training. Just need a solid routine and a better diet. Change those 2 things and you should see a huge improvement and energy level. Try sticking to it for awhile before attemtping to...
Newbie of Newbies leeroyn 7 8 yearsleeroyn (10): Great advice, guys. I've narrowed it down to 2 gyms I'm currently looking at. I've gone for a basic set up. Ones with a lot of free weights and machines and they both have 24hrs a day, 7 days a week access which is essential. My diet is pretty much how you said, and around 4 days a week are the days I stock up majorly healthy. As well as cutting out food after around 9pm and late night when I finish work. Just put my bike in the shop and I'm...
ws4sb question bosssantana 6 8 yearsScotian (9922): not familiar with the program either but i dont think the idea is to not bench press. you just dont max out on bench every week. you choose one exercise to max out
busy! 2 days to work out. what to do ? AdR1aN43 7 8 yearstyguy (394): cue all the hardos who say "surely you can go more than 2x per week!"
PHD 4 X_Ross 10 8 yearsSwayz87 (9039): ^ This Motha fuckin This
P.H.A.T Lower Body Power Day Question!! Eldemire1 6 8 yearsEldemire1 (1): @sriram Thanks, can't let people decide your route in life. Its actually much harder than it looks trust me lol. But honestly i can't answer that question because i have never done either squat beside front and back. So maybe somebody can answer that for you. I'm doing front because it helps with Stunting/etc. Also i hate hack squat as i said it hurts my knees and i feel like i'm getting nothing out of the movement.
Stack PHAT Bulk Log Stack87 27 8 yearsStack87 (10): Weighed in at 187 today before doing the leg hypertrophy workout. This is about my 3rd day of taking Animal Test and i believe its driving my appetite through the roof! i was so hungry last night two benadryl couldnt knock me out so i at a VPX chocolate peanut butter bar at like midnight and that did the trick. The past few days it has been EASY to get all my macros and calories with this appetite. :-D Leg Hypertrophy Leg Press: 380lbs x3 x3 x3...
Looking to Start a Bulk X_Ross 3 8 yearsX_Ross (16): Well I know for sure my overall weakest area is my chest but thats not to say everything else isn't the best by far.
Starting P.H.A.T. questions Tritons 1 8 yearsTritons (670): Hello I'm interested on starting this program. But i have a few questions: -Would it be ok if i changed the order of exercises for example Bent over rows with pull ups? -Also on upper power day, would it be ok instead of skull crushers to do close grip BP? -Is the speed work really necessary? Thank you!
Refining workout Need help hotborad 27 8 yearshotborad (34): Well the lift isn't a behind back shrug you lift the bar all the way up to the lower part of your Abs if looking in mirror/(essentially a few inches bellow the start of your Latissimus Dorsi which you can't see). Essentially a behind the back upright row or (reverse upright row). Natural who cares its working muscles in a unique way causing them to grow. Therefore growing a unique muscle set. Thread about workout ...
I'm New, Need Advice Elfendi 4 8 yearsjohon6 (1393): first thing is the food you put in your mouth, less calories in than actually consumed - calorie deficit to lose weight! more weight's less cardio SRS ! in my humble opionion mine is sunday - weights monday - weights tuesday - cardio n abs wednesday - weights thursday - weights friday - weights it's how much you want to hold onto as much muslce as possible, of do you just wanna drop weight !
Newb > Fat > Cutting > Advise > Progress Log booeychops 14 8 yearsbooeychops (4): Hi Guys, Small pic update. Another week on. All i have in the way of bf monitoring is a cheapo hald help computer... and the mirror. The hand held seems to tell me I an .01% higher bf than last week! Stupid thing, im sure its not accurate! Anyway wk4 Pics. ...
Evaluate my diet and routine, starting cut spankyhamlol Jump to first page75Jump to last page 8 yearseknight (58109): That's an excellent perspective. I suppose every time someone gives bad advice to anyone else we should ignore it and act like it didn't happen. That's progress just waiting to happen. @rememberthis is a bully with his own bizarre agenda about sugars and insulin. He brings it up in every thread he can; it's his MO and everyone knows it. He's use to getting people to agree with him because he sounds smart, even if he isn't clear or sure about...
Losing weight lmac1987 7 8 yearsLVjack (2749): Find your caloric intake for maintenance and subtract 300-500kcal a day from that and log everything you eat so that you hit that with a percentage of 20-30F/40-50C/30-40P. Keep track of you average weight thought the week and when fat loss drops below .5-1lb/week reduce another 100kcal. Dont start too extreme with super low calories or else you will have now addition calories to drop once fat loss slows. I would do a program similar to PHAT,...
phat question novitec 15 8 yearslobander (1): If you don't want to workout on weekends, you can use a 2+2 split. Monday Upper power Tuesday Lower power Wednesday Off Thursday Push+quads hypertrophy Friday Pull+hams hypertrophy You can also split the hypertrophy work into upper/lower
smolov jr? Dan_Hollyoak93 1 8 yearsDan_Hollyoak93 (28): Just wondering if anyone has tried it? And any thoughts about the program
Ergo - Log Thisisscotty 5 8 yearsadam82a (3100): I find that suppversity is more focused on resistance training and nutrition around that whereas ergo-log have a more wholesome approach to well-being and working out.
My 5 months PHAT progress pictures cardinal 19 8 yearscardinal (6175): @johon6 I was getting that too when i tried cutting near enough all carbs. I actually followed the advice of some people on here and upped the carb intake whilst reducing fat intake. I now feel fuller and feel my weight loss is better. I've also found reducing sugar helps too. I used to have a lot more fructus sugar too but noticed it gave me really low energy levels. Basically swapped out an apple for some oats which I mix into my yogurt and I...
Where now? Jimmystheboy 14 8 yearseknight (58109): @Gunther and @johon6 thanks guys! Much appreciated. -3X
Chestbrah's (Zyzz's brother) workout AlphaAesthetics 28 8 yearsMethod (379): We've all been there. Look, I drink too much and cheat on my diet way to often but neither rain, snow (not much in cali) or a massive hangover will keep me out of the gym.
NEW PR'S _RudeCrew 2 8 yearsNorIda (46958): awwwwww yeaaaaahhhhh keep it up!
Cutting? DanPearsonn 13 8 yearsIrishGymSheep (10554): yes cardios entire function is to burn calories, if you do this you will burn calories, hell if your really not giving a fuck you could throw some blankets on the ground and pretend to have a seizure for 20minutes and that would qualify as cardio.
starting up JoeDays 6 8 yearsmikew (11494): @sriram Totally and completely agree with everything in your post, especially the above.
Hitting sore muscles (Article included) kospel 16 8 yearsThor (5028): Haven't read the article, but let me say that delayed onset muscle soreness (DOMS) is not related to hypertrophy. It's completely distinct and has no relationship to muscle growth or atrophy. If you care to, you're welcome to search for a few of my older posts where I outlined exactly how DOMs occurs. TLDR: You are fine to train when muscles are sore as long as you've given them the appropriate rest period. EDIT - Just flicked through...
Yet another PHAT thread.. Corkey 2 8 yearsleokozian (250): Check out Layne Nortons article on SS. Its very descriptive and helpful.
Phat question _RudeCrew 11 8 yearsZyzzst (4486): i always add more volume to the arms
Good programs for a 3-day split ? (bulk) Diaz 15 8 yearsDiaz (367): Thanks you guys <3 when I come back from swedish house mafia I'll cook something up and get lifting
Time to start a "program" any advice? Kansas___Boyyyyy 15 8 yearsKansas___Boyyyyy (3361): Alright I'll keep focused on my nutrition and isolation/form for now. Appreciate it!
Too much volume zogger 5 8 yearsFiremanSi (42408): Agreed i used to do LOADS of volume for triceps. No point. Like the lads say.. it takes a HELL of alot to achieve a state of overtraining.. Ur talkin: Fatigue, Getting Sick Easy, Random Sleep Patterns, Can't make it through workouts you normally can Thats to name a few. I normally go with anything between 9-12sets for triceps, using low reps 5-8 and higher ones 12-15.. to hit both types of muscle fibers.
P.H.A.T. vs P.H.U.L. juanf122388 8 8 yearsNorIda (46958): @juanf122388 no. You will still make gains on both programs as long as your diet is in check. Your diet will be the limiting factor to growth in these splits. Not the actual differences in the splits.
Workout program? PP_R 8 8 yearsLinus (154): When you cut, you can't build any muscle. So sticking to the workout program that gave you the muscle in the first place is almost always the best solution. Most important factor to keeping muscle while cutting is to maintain intensity (weight on the bar) You can cut volume and frequency by 2/3:ds to help recovery for handling those heavy weights. Basically do anything you can to keep weight on the bar. When you decide to bulk again, I...
GVT - German Volume Training MCarey 2 8 yearsLinus (154): The Bearded Beast of Duloc has a great responce
GREAT 6 month PHAT results! kickinchicken 20 8 yearsjohon6 (1393): awesome gains dude !!! i'm gonna give PHAT a crack whilst cutting, see how i go,
push/legs/pull routine & volume kospel 2 8 yearskickinchicken (8717): From my experience SSing is great! When done moderately. Say on the last set of each body part for 2-3 sets. Maybe even a drop set. But not every workout. But it also make you even more sore faster, which doesn't necessarily mean you are gaining anything from it, just means you hurt. lol. With a P/P/L routine just don't over due it since you're hitting each part twice a week already. It could end up hindering the amount of volume you do. But I...
This is pretty bad a** Millennium1 9 8 yearskickinchicken (8717): I would have never thought of a some of those exercises. lol.
AverageJoe is going on a bulk! LOG AverageJoe Jump to first page161Jump to last page 8 yearsAverageJoe (4510): 190.2!!! But it seems I'm stuck there... I'm going to carb up on saturday, before doing my 5/3/1 bench press (currently at week 2 of month 3, 3 reps +) I had a hard time going for the five reps last week, i stopped at 4, that got me so maaad. But my shoulder was hurting a lot and i had no energy that day. My military press has exploded. Last month I did 3x145, i did 5x150 yesterday wouhouuu Deadlifts and squats are increasing steadily. FUCK...
Deadlifting tips for Beginners !!!!!! FiremanSi 3 8 yearsFiremanSi (42408): No problem man... Elliot hulse is a really good guy. Check out his stuff on youtube... Good advice across the board i find.
JLC is all in on PHAT! JLC 4 8 yearsJLC (36): Soooo.. Now its time for some updates! I've done both the powerdays and I'm in for the rest today. Did a lot af heavy lifting on the power days. Bench 100 x 5,4,4 Deadlift 105 x 5,5,5 Squat 102,5 x 5,5,5 And more to come. I'm really feeling the strenth exploding right now, and I'll continue with this program as long as possible until I hit a platue! I'm also doing the rumanian deadlift instead of regular.
Ninjas Journey To get P.H.A.T! (Pics/Videos) TaoNinja 6 8 yearsTaoNinja (4): Did leg day yesterday, Felt pretty good, Feel like I been hit by a truck today, But its all good :D...Looking forward to my rest day, Can anyone suggest any good supplements to take that MAY help with recovery? Im eating a TON of food, Just wonder if there is anything that can speed up when i recover? BCAAs? but i have them in my Protein shake I have after workout so im not sure that will help? Anyway here is what I did, LOWER BODY...
Program help MitchDD 17 8 yearsMitchDD (1): Ok thanks Guys will try to get some before and after pics up in time.
Dropping the PHAT _RudeCrew Jump to first page36Jump to last page 8 years_RudeCrew (15100): Yes definitely a good one
German volume training... ? bentrys 17 8 yearsSnoogal (190): Pretty simple really JOhon Have you heard of Dogg Crapp Training? Yes, DOGG CRAPP
strong lifts, Mehdi's 5X5? Keelan2010 14 8 yearsIrishGymSheep (10554): You should be progressing across multiple things not just weight added and the weight added should not be so linear. I've put it pretty simply come on.
Recovery Methods kickinchicken 2 8 yearsIrishGymSheep (10554): Ice baths the man maker.
Loggin' the Gains. Trharrison 12 8 yearsTrharrison (172): alright missed out on yesterdays log due to being incredibly bust at work. so today will be a double log. Back And Shoulders Hypertropy Bent Over Rows 6x3 135,135,135lbs Weighted Pullups (wide-grip) 3x8 25,25,25lb Seated Cable Row 3x12 100,100,100lbs Dumbbell Shrugs 2x12 90,90lbs Close-Grip Pulldowns 2x15 100,100lbs Seated Db Press 3x12 65,65,70lbs Upright Rows 2x15 ...
How often? Snoogal 9 8 yearsFiremanSi (42408): Same as the lads said, dont really train them any more. Few yrs ago when i was a lifting schoolboy i trained abs 25-30mins before each session.. then did my weights. Half my energy was zapped, silly idea. Now i dont really train them maybe once a week or 2 weeks especially cause i'm bulking. But there was little or no diff in my abs between when i trained them for an hour each day and when i just trained them 1-2/week.. it's ALL about ur diet...
Lifting for sports parky 8 8 yearsjmill (100): Yeah and power as well as a high lactate threshold are very important components in rugby aswell so a 3-8 rep range along with HIIT and repeated sprints would probably be best
PHAT question Ghandi 2 8 yearseknight (58109): Focus on speed, not number of reps. Research Weatside barbell powerlifting for the logic in doing so. You can replace any exercise, technically, but I wouldn't make that substitution personally. -3X
MFT28 BRANDON_12 3 8 yearsNorIda (46958): @ajones46 my hero
Training routine help thesonic1983 4 8 yearsmikew (11494): For your diet, you probably want to use My Fitness Pal or Lose It --- apps to count your calories. For your macro split, the ideal split is 50carb/30pro/20fat. This chart has some good info to gauge your progress/lifts -
lagging arms/chest KingLeonidasXIV 18 8 yearspandasashi (3859): no dumbell work? no skullcrushers? i dont care about a huge pump, im not there to look good in my cutoff, im usually covered anyways. no exercise will make you more full/wide/"3D"...thats genetics' job to determine. i kill my arms every arm day and they are by far one of my strong points, i dont need to try a less effective workout
Hard time bulking and keeping lean muscle KFitch1990 15 8 yearsKFitch1990 (7): Ok,well thanks again for this advice. I'm gonna keep searching more of the threads you both showed me and see if there is anything I can do (Caloric Surplus) or different eating styles that could even improve my weight gain more effectively. I have the drive, I just like to see results fast, even though I know it doesn't happen that way often.
Greg Plitt's MFT28 trainer LBC47 6 8 yearsDukenhiemer (23939): Bro, of course it's legit.
Endomorph doug_h Jump to first page50Jump to last page 8 yearsCannonball (6283): Just wanted to point out that I think the original somatotyping is retarded beyond belief, so we get that straight ^^
NorIda is a Phatty (3) NorIda Jump to first page500Jump to last page 8 yearsNorIda (46958): Dearest Derek. I hate you. But Log Number Thr33 is in the books. Post if you want me to continue.... Wait a minute,... no posts, Looks like I won't do another log! Or will I!? Hmmm..
Layne Norton x Jake Wilson - Podcast Maarten 5 8 yearsDavemes (10): great stuff
Push-power workout vid- routine by 3DMJ chriselkins 13 8 yearschriselkins (1597): What's sad and funny about that is my forearms are only like 13" flexed and arms are just under 16" cold flexed so I don't see how anybody over 180lbs with decent arms could get these things on much less try to train with them.
How much arch? SwoleAnimal 12 8 yearseknight (58109): I worked with the wrestling coach at The Citadel to improve bridging and arch. We did a fair amount of walking down walls bent back with our hands. -3X
Sternum pain DonPeri 7 8 yearsDonPeri (28): @Monster81 I haven´t. I workout at home you see. So I do my dips between kitchen counters, with a heavy ass backpack full of books. Maybe I´ll follow your suggestion by doing it on a chair´s arms. Thanks!
Help with a PHAT split... Thedude67 19 8 yearsThedude67 (3088): Okay then, lower hyper or power it is...
HIT Heavy Duty Markovich 7 8 yearsHamersmash (199): I've followed HIT for well over a year and have read Mike's Heavy Duty and High Intesity Training books. Personally i prefer the workout he sets out in Heavy Duty. But yeah i've defo made my biggest most consistent gains using HIT. Generally u do an isolation move to failure superset with a compound move also to failure to further exhaust the target muscle, throwing in a couple of negatives once failures been reached. Mentzer's theory is that...
Reading List Recommendations Piggles 7 8 yearseknight (58109): ^^ Terrific for getting your PhD in Broscience. That's about it. Human Anatomy And Physiology With Interactive Physiology® 10-System Suite Human Nutrition and Dietetics and @Eknight3X on Twitter or ;) -3X
Summer holiday joe12345 3 8 yearsjoe12345 (1): I regularly train and I am slim 6ft I'm an omnivore
What workout program would you recommend? PP_R 13 8 yearsX_Ross (16): Thats probably your best bet.
**Romanian DeadLifts - Back or Legs ?? FiremanSi 30 8 yearsFiremanSi (42408): @Dukenheimer Agreed. If you lock out ur legs then lean back using mostly back on the hip hinge and not the momentum of the lift.. eventually ur lower back will give out.. happened to me when i pushed it too much on a 180kg lift on d 4th rep. Good night.. ping. The weight drops dramtically when u try extend legs and hips forward at same time... I find i have to drop the weight for each rep to reset. Being nearly 6'4 doesnt help. :)
Stronglift 5x5 with short hammies databas1c 1 8 yearsdatabas1c (2188): Hi all, I'm a former fatty who ignored common sense and more embarrassingly science, and proceeded to massively cut with out an appropriate strength routine to minimize muscle loss. On the positive side, Im down to roughly 193lbs from over 270 and currently tracking around 12% bf. On the negative side, I've got all this flabby skin and I'm pretty weak compared to fat me. I've started to do the Stronglift 5x5 program and eating a bit above...
im in need of a new workout Blakethegreat 4 8 yearsWinnersNeverQuit (10311): Doggcrapp, Max-ot, Push pull legs etc. any programme will work probided your ensure progression and overload and your diet is im check, my favourite programmes so far have been doggcrapp or the one that I am currently running (made up myself)
Muscle Gaining advice? joe12345 2 8 yearsIn4gainZ (454): Do phat, eat big , get to NHL ;)
Switching up PHAT routines sazthetics 4 8 yearsNyko (2884): If you're seeing gains and not hitting plateaus why change anything? If it is not broke, do not fix it.
full body training AdR1aN43 5 8 yearsFiremanSi (42408): Calves and arms are for more intermediate to advanced trainers. Everyone should do abs but no need to overdo them either. If u wanna see your abs just lower your caloric intake and add more cardio. Fullbody workout for new guys is the best way to start IMO. Focus on compound movements & FORM, FORM, FORM.
Heard of PHAT training? Mazz 1 8 yearsMazz (573): LOL...apparently this guy hasn't.
PHAT in 4 Days gymguy6969 12 8 yearsJJ3065 (6900): I wouldn't do shoulders on that day, move that shit to leg day
donnero wants to start PHAT donnero 4 8 yearsZyzzst (4486): get ready to be really sore your first week
Strange routine? KalletSc 3 8 yearskickinchicken (8717): As long as he's changing some of the exercises when he works out at different rep ranges it doesn't look too bad. Maybe not the best but not bad. It really comes down to the exercises it'd look like to me.
Gvt Rand Jump to first page37Jump to last page 8 yearsRand (4291): I Understand a busy gym for sure I'm at worlds and it is always packed. Good luck
Rob riches CONDITIONING training? 8x8 etc?? bullet 19 8 yearsDirkenhiemer (12157): I ran gvt for a month and saw a lot of growth mainly in my legs and some filling out in my chest and back. I love gvt but with my screwy appetite And poor sleeping habits I couldn't keep it going for much longer. 8x8 is not going to be overtraining as long as you get enough food and rest an dont do a bunch of bullshit Iso movements.
HST cassious 6 8 yearsSRorhrbac0808 (47098): got yah. Idk I have seen this article a million times but never took the time to actually read it and understand it.
Day 1 Keelan2010 8 8 yearsBRANDON_12 (1528): Bulk dude strength will come with time.
creating a plan and following it! Dave21 8 8 yearsDave21 (1): when i clean my diet up and start getting leaner will it go away and define more?
Best program for cutting ionatan 14 8 yearsDukenhiemer (23939): Dat dere cell tech! ;) Just gonna keep getting stronger my man, the sky is the limit!
Routine Trouble. KalletSc 8 8 yearskickinchicken (8717): You could even do a 2 a day on days that you had time and then it wouldn't really be such a big split, kinda.
endurance BaiTu 2 8 yearsBRANDON_12 (1528): Sounds like some crossfit stuff.
Newbie who needs help please! summer11 9 8 yearsMillennium1 (586): too much cardio in my opinion. You are also not eating enough. Use the Harris-Bennidict formula for your daily intake and subtract about 300 calories from that so start since you want to lose body fat. There are a lot of posts on this site about the proper calories and macor intake. Search for them and I'm sure you'll be on the right track.
Need New Split, help? Stevenjr93 6 8 yearsFiremanSi (42408): No problem dude, see just too many kids in my gym jumping into bodybuilding splits and there still seein no success. i'm tryin PHAT next myself... But just started Legs/Push/Pull and it's AWESOME !!
Are These Goals Reasonable in 4Months? KalletSc 8 8 yearsMillennium1 (586): Aggressive but reasonable.
Duke is BULKING with RJ PERKINS!!! Dukenhiemer Jump to first page500Jump to last page 8 yearsMaarten (4299):
Bunter225 - PHAT Boy Log bunter225 Jump to first page32Jump to last page 8 yearsbunter225 (829): Whoops, 23 days since an update, nevermind Ive got a trainging diary that Im logging sessions, nutrition, how im feeling and my motivation for that day. Ive been easing the cals up for a few weeks now as I transition in bulk mode, currently on 2750, next week on 3000, week after 3250 then 3500 the week after that. This is ~400 above my maintenance. I dont have a particular weight in mind, I will keeping an eye on the mirror. I just want...
Going to failure on the rep out sets of 531 Shezza94 12 8 yearsSRorhrbac0808 (47098): Shoot. I been doing 531 stuff for a while and maxes are really going up nice... Ill know here in a few weeks just how much gain I have gotten. But yeah. On the last sets I usually leave 1 rep in the tank. But on ohp and bench I go to failure. And I usually don't deload every 4 weeks like it says and deload about every 9 weeks.
changes Phat training DazeTheOne 6 8 yearsstewie (442): ^this
Phat speed work _RudeCrew 3 8 yearsIn4gainZ (454): Concentric only
How long should you stay on a program for? Jordan17 6 8 yearsjonrivs49 (3001): For me, i think a person needs 3 months. You need time to determine if the program works well. And like any other sports, you also need to practice and master a specific program or routine for you to see results. If your still gaining good results on the program that your on and not yet reaching plateau then there is no point in changing your routine.
Fat loser needs some help Imirinhard 15 8 yearsMassthetics (364): congrats on trying to lose weight m8
Heavy Duty HIT Markovich 6 8 yearsHamersmash (199): I swear by HIT. Honestly i know loads of folk on SS are volume buffs but for consistent big gains in size and strength i doubt it can be beaten. Particularly given the fact that the workouts last anywhere up to about 25 minutes max. 3 times a week. HIT is quicker and better than long periods of volume training in the same way that HIIT is better than steady state in my opinion. Yeah it is really intense even though each exercise is only 1 set...
first contest jaydiddy85 12 8 yearsWinnersNeverQuit (10311): @kickinchicken that's not true, the best way to keep strength on a cut is stuck with your current routine (maybe lower the volume a bit) and keep.lifting heavy as fuck
jaco de bruyn training routine Aldo 16 8 yearsSwoleAnimal (5971): Don't overthink training. Lift weights and get stronger.
Hack squats? _RudeCrew 4 8 yearsYoungbrah (112): I use the trap bar deadlift, seems to be a very similar range of movement as the hack squat, and for me the hacksquat feels really awkward
RJ Perkins PHD4 KalletSc 7 8 yearsKalletSc (607): Haha will do sir! Well I basically read the description on muscle and strength. It seemed pretty straightforward but if i have any questions ill ask on the thread for sure!
hey guys can you help me? ys1337 3 8 yearseknight (58109): Westside barbell. -3X
Looking for some guidance, THX superoq 8 8 yearseventheodds1 (5644): @In4gainZ i love how he wrote thumbs up rather than just repping you.
New Split for someone finishing PHAT mastamuffin 12 8 yearsSRorhrbac0808 (47098): yah I would say so. Looks solid to me!
Mikhail is getting PHAT! Part 2 Mikhail Jump to first page32Jump to last page 8 yearsMikhail (517): bit of an update. staying pretty lean and seeing gains. loving it. been doing eat stop eat and like this way of fasting a lot. I want to get into some comps soon. 8 months is how long before i feel im ready. Thinking about going to some PL meets. Deadlift is up to 465 now, so i feel like i could compete. picture related. ...
cutting help DVG17 8 8 yearsDVG17 (1): Ill add HIIT today all fridays will be HIIT an legs lol. And yes from now calories will be counted, an macros will be 50/35/15
Dwatson's Progress Log With RJ and TSG (6) dwatson Jump to first page500Jump to last page 8 yearsDukenhiemer (23939): I just filled this thread! GG
Ask Me Anything - My journey to the Rumble! AliHalawa Jump to first page64Jump to last page 8 yearsAliHalawa (73): Thanks bros for taking the time to read my experience and asking questions. Hope I helped out bro's, keep asking questions and feel free to shoot me a private message anytime. Happy New Years to all you guys and keep training like soldiers. More Progress to Be Posted :D
Whats the BEST routine/split? (VIDEO) Spankky 1 8 yearsSpankky (19): Just a quick video for anyone looking at just starting out in the gym, or looking at changing up their routine - take a watch! I also explain my current Legs/Push/Pull routine. Thanks!
Dans cutting the PHAT log DanB Jump to first page47Jump to last page 8 yearsThedude67 (3088): @DanB I skimmed through your posts and couldn't find your stats? How tall/weight/BF/age? I'm curious to see what kind of improvements your making. Also, good work with this, very inspiring!
Old School Routines nastybeast 8 8 yearsjonrivs49 (3001): Chest/back and Shoulders/arms next day. i think not a good option. You have used arms on chest/back day and you need time to recover before stressing them again. From their time this routines can get away since they are still in a learning process.
Crossfit Bodie777 23 8 yearsIn4gainZ (454): Everything got his own advantages, and akk if you wouldn't give a f then u wouldn't say that you won't.
Temped to start PHAT - awaiting approval! poepneus 9 8 yearsstewie (442): Cool, you'll see some great strength gains as well. Haha, yeah I'm Afrikaans.
Training KingLeonidasXIV 6 8 yearsKingLeonidasXIV (10): thats truee, thanks guy ! for the motivation too, will my body correct myself? or will it always stay smaller than my lower?
Need Split Advice (Sadik Hadzovic) Nicster 1 8 yearsNicster (1): Hello Guys, I am thinking about creating a new Workout Plan, so my Workouts wont get boring, I want to try out new Exercises and create new incentives for my muscles. So I looked on for some new Exercises. I found the Interview with Sadik Hadzovic. He trains his body every day in the week, for me, this trainingmethod is impossible because of school and work. So I thought about splitting his Workout Plan for my Needs. In...
Training Program for hypetrophy only? ionatan 14 8 yearseknight (58109): I guess the obvious question is why not? -3X
Beginner routine critique nastybeast 11 8 yearspandasashi (3859): ^not bad advice.. a beginner program also allows you to develop a good mind-muscle connection so that when you move to a more advanced program, with more advanced movements, you will know exactly where you should feel and how to do the exercise properly so ur hitting the right areas.. the only things i would change with the above (just an opinion) is switch stiff leg deads with regular deads and switch bent over rows with T-bar rows (because...
Help with building a workout plan! Dachuster 3 8 yearsLBC47 (49):
Routine Critique Monster81 3 8 yearsMonster81 (1678): I've only done 3 days so far, next starts tomorrow. I will try to run this volume, and go from there. I was contemplating an A/B too, so I might go that route. Might be good for me to get some lunges in there as well.
New Championship Chest and Triceps Video chriselkins 14 8 yearsSRorhrbac0808 (47098): vid is legit bud. Nice music haha
My Phat split draft one. please criticize! cassious 15 8 yearscassious (2926): Monday Upper body power Power 3x5 Tbar row 3x5 Pull up 3x5 Flat DB press 3x5 DB shoulder press 3x5 BB curl 3x5 Overhead DB extension 3x5 Weighted ball crunch Tuesday Lower body Power 3x5 Deadlift 3x5 Machine hack squat 3x5 Leg extension 3x5 Ham curl 3x5 Standing calf raise 3x5 Weighted decline crunch Thursday Upper body hypertrophy 6x3 65% 5RM Speedwork Tbar row 3x12 Incline bench BB shrug 3x12 pull up 6x3...
mp45 workout plan salvati5 6 8 yearsjackedpack (1): haha, no affiliation with or whatever that company is. just made a random username lol. who doesn't want to be jacked and have a six pack...hence the name "jackedpack" lol.
GVT eingold 7 8 yearsMarkovich (595): Yes I know, but that did not work for me =)
BaiTu log (Wendler 5-3-1) and motivation BaiTu Jump to first page80Jump to last page 8 yearsBaiTu (3096): I haven't been updating this quite so much. I've been busy and everything has been as usual. Deadlifts and squats go smoothly, plateauing on presses. Today I got a deadlift PR - 185 kilos or 407 pounds. I skipped my last scheduled lift because I'd read some stuff here and there about limiting the number of heavy deadlifts you do and I'd already decided to attempt 185. Feels good. I'm probably going to deload for about two weeks with the...
AlexMuller Push/Pull/Legs alexmuller Jump to first page293Jump to last page 8 yearsstewie (442): l/p/p seems to work great for you Alex,well done. Did you mention somewhere how many reps to do per set? Looking to start this in January.
PHAT vs Push/Pull/Legs Routine ?? Who wins ! FiremanSi 20 8 yearsalexmuller (5452): PHAT made me strong as hell, L/P/P has given me crazy size gains!!
DTP....HOLY **** siddon41 18 8 yearseventheodds1 (5644): @siddon41 Lower abs day?
My workout schedule. Please check it out :) David94 7 8 yearsZny93 (91): Well I've tried similar programs to what you've done, but I found that after finishing 1 body part it was too hard to concentrate on the other muscle. So now I do 1 major muscle group a day with the minors (abs, calves, forearms) interchangeable. Like I said, everyone's different, figure out what you find to be more progressive and stick at it.
5/3/1 KingLeonidasXIV 3 8 yearsBaiTu (3096): I too wonder about these questions. I don't know if I've got the best answers but I can tell you what I do. 1) since it's a warm up I generally rest for as long as it takes to put the new weight on the bar. I figure the weight is light enough that I shouldn't have to worry about recovery and I just want to get moving. 2) Wendler wrote that you should rest 3-5 minutes between the working lifts. If this doesn't seem too long to you you may want...
training programm francomreti 2 8 yearsAarronStenner (10990): No
Best leg routine? _RudeCrew 23 8 yearseknight (58109): What I did yesterday: Squats 5x8 reps Barbell lunges 3x8 reps Extensions: 30/20/10/20/30 reps Lying leg curls: 3x8 reps Seated leg curls: 30/20/10/20/30 reps -3X
PHAT VS 5/3/1 c3pOMG 8 8 yearsBaiTu (3096): I don't have any research but it doesn't make any sense to me how doing high reps after doing low reps will negate the low reps. Once you've done the low reps, you've done them. Doing high reps won't undo them. The only thing is that after doing the low reps with the heavy weight, you might not have the strength for the low reps but that's why you keep the weight low. I think there are more differences to PHAT and 5/3/1 than you mentioned,...
WinnersNeverQuit doggcrapp log WinnersNeverQuit Jump to first page61Jump to last page 8 yearsWinnersNeverQuit (10311): Yeah it is a bit boring, I do prefer te doggcrapp style of training as I love lifting heavy ass weights and I only have to do one set
PHAT UB Power Day Nyko 10 8 yearsNyko (2884): Yes. It was a question directed more if anyone has already done it or had similar results. Which is exactly what JJ responded with.
new to the forum and log! nicholascollins 17 8 yearsnicholascollins (103): Hey brahs, haven't been able to post in here for a couple days, been super damn busy!! Pretty much same workouts as last week, just going more intense and pushing some weight! Hitting arms tomorrow, already starting to look and feel bigger!! Picture update probably next week!
PHAT overlap atlas55 4 8 yearsShezza94 (58): You'll get used to it soon enough
PHAT modifications ionatan 5 8 yearsshannowman (6367): I've run phat with upper body power on Monday and chest on Saturday for pretty much 10 weeks now. It's never been a problem.
Serge Nubret Markovich 4 8 yearshurricane92 (3699): Unfortunately it doesn't have the best workout right....the arm workout! This is the same routine Serge himself posted on clickable text
Strength routine In4gainZ 15 8 yearsNorIda (46958): They're in kg
FREE Workout and Nutrition Plans/Tips georgekofi 6 8 yearsgeorgekofi (28): Haha yeah europeans playing american football (ex NFL europe) and im just offering it. + yeah I will look around the forum and tryna help some peepz! Ged bless y'all oeace!
Manlet of Peace Checking In -Matt Ogus - Q&A flexforall2 Jump to first page109Jump to last page 8 yearsEzravdb (43): cool to see you here too been following you for a while on youtube! Awesome sincere videos with a bit of humor here and there haha Good luck with your comp in 2013!
Phat In4gainZ 9 8 yearsjonrivs49 (3001): Just do it.. If you see results, stick to it, if you dont see results then stop. I've just started phat and i like it..
Goooooooooopooooopo In4gainZ 13 8 yearsajones46 (11701): Deja vu...
adding one exercise more in ws4sb bosssantana 3 8 yearsIn4gainZ (454): It's A StrengtH program so don't try to change it if you want to, you. Better try phat whice is both worlds together
Stage #5, recommend create a routine. Nodus 6 8 yearsNodus (1): Hey man thanks a lot, and the reason for me wanting to stop at #5 for now it's due that I'm going to be playing soccer, so I need a lean physique. Also I was able to get a workout going, I found it here Click here for the workout so if anyone can check that out and see if it would be an ideal workout that'd be great.
Phat changing movements MertcanLbyrk 2 8 yearsNorIda (46958): That's completely fine. Phat is more of a theory than a set routine. Your making smart substitutions. Keep it up
so training to failure is not good? GregC Jump to first page47Jump to last page 8 yearspandasashi (3859): @In4gainZ , go home, ur drunk.
PHAT Principles nastybeast 2 8 yearsMcQueef (2982): Read this: clickable text
checking in! GettingThere 6 8 yearsGettingThere (148): yeah, i get what you mean. dont know if i cant be bother right now haha i think thats a tomorrow adventure haha.
high volume routines v frequancy routines AdR1aN43 7 8 yearsDukenhiemer (23939): Let me ask this... How badly do you want it really badly??
PHAT have little impact for Shoulders? jonrivs49 7 8 yearsDukenhiemer (23939): I add a few things into my shoulder routine, I've definitely seen a lot of growth on my delts from PHAT! Rear felt rows ftw.
Determine My status [Pic] LiftLife 22 8 yearsdavid12345676 (8566): embarrassed? why thats the dumbest thing i ever did hear!!!!
lazar Angelov's 5 split from simplyshredded. Unreachable 6 8 yearsDirkenhiemer (12157): I would definitely not recommend doing 5 days in a row with no rest, unless lifting is your career and not just a hobby. Not taking rest days will only wear you out faster, and will be detrimental to your progress. I, personally would stick with PHAT for another month or two, as that is when you start seeing the best gains out of it. I am currently not running PHAT as I don't seem to have enough time in the week to deal with school, work, and...
Scared to start PHAT :( DFMaster240 17 8 yearsDFMaster240 (577): sike naw thanks fo yo help.
Modifying PHAT nastybeast 2 8 yearsNorIda (46958): None whatsoever Phat is a concept. It's not set in stone.
Chest focus on phat In4gainZ 4 8 yearseventheodds1 (5644): Here we go!
Easiest way to loose some pounds elfolklore 20 8 yearsTheBangBus (706): @G3NGHIS had this already covered brooo ;)
Duration of a program alfa345 2 8 yearsshannowman (6367): I wouldn't change anything as long as you are making the gains you want. Just remember to deload, does wonders.
First German Volume training Markovich 2 8 yearsAverageJoe (4510): GVT really worked for me, i gained muscle at a high pace, good luck with it
Help with making a traning program. Tobias0211 4 8 yearsTobias0211 (1): I do legs, but i don't have a solid program.
Legs/pull/push routine! Roovaa 3 8 yearsRoovaa (1): For about 2 months and yeah i've been making gains!
So, You want to Front Squat NorIda 21 8 yearsNorIda (46958): @wannabemuscular I hear that! I'm a fan of straps, but the perfectionist in me wants to do a clean hold lol. But the straps help a ton! Glad they worked for you man!
Workout to look like Boyka (Scott Adkins) LP2 8 8 yearsMarkovich (595): You can't look exactly like him because of individual muscle genetics, but you can get closer and closer to him if you know what you are doing. I also loved the Undisputed movies (2&3) and tried to find his workouts, the only things I found was him doing this: I could not find his strenght routine or any rep range, sets etc. :/
Other Programs After PHAT KalletSc 8 8 yearskickinchicken (8717): Push/Pull/Legs is a good set-up. Im not a fan of Max-OT. Strength went up a bit but very minimal mass gains. And very boring. And the German Volume training is awesome stuff. Why not stay with PHAT since you have gained 6 lean pounds on it and just adjust it to a push/pull/ legs routine. I do believe @skullay is on a routine like that. I was thinking about doing the same.
Changes on my PHAT routine Flo1307 6 8 yearsFlo1307 (3853): Which same muscles are worked on day 4 and 5 Oo ? Thought that: Chest includes shoulder and Tric Upper Back includes biceps
PHAT Hypertrophy Rep-Ranges: 8-20?! sazthetics 18 8 yearssazthetics (16): I had a similar understanding to you. I think sets up to 20 still do stimulate muscular hypertrophy, just to a lesser extent. I think Layne Norton's idea was to incorporate all rep-ranges in order to shock the muscles, not allowing them to adapt to a set rep range.
need a good leg work out!!!!!!!!!!!!!!! mrwrangler24 9 8 yearsDukenhiemer (23939): Here was my workout today, 3x3 Squat 3x3 Rack Pulls 3x15-20 Leg Press, super setted. Finish the set, add weight and go again. Leg Curl 3x15-20 Super set with Leg Extensions 4x 15-20 Calves. I'm sore already.
Cleans tiesun2 3 8 yearsDirkenhiemer (12157): Hang Cleans are the shit. I'm not very good at them yet, but I think they're a lot of fun. They're the only thing that will make my traps grow! Personal best is 225x4 before I injured myself. I just did 200x7 yesterday. So it's getting better. :)
MusicEnferno - Steve Under Constuction musicenferno 3 8 yearsmikew (11494): There are a lot of PHAT training logs on the forum so you can check those out to get an idea of the results and what people think about the program.
Need some advise on bulking (Ectomorph) Meng 3 8 yearscoolguy1993 (13237): Hi I'm very similar to yourself, I actually have a thread I started about a month ago. I have been eating lots of food (lots of protein, complex carbs and fruit and veg), and weight training. I do 4 sessions a week, 2 upper body, 2 lower (or 2 lower, 1 upper, 1 mixed). Low repetitions (8-12) and 2-3 sets. I started with machines and light free weights, and now I'm doing heavy weights and machines. I managed to gain 24 pounds in about 7 weeks...
Diet P90X JamieNevin 23 8 yearsrherrera (10): lmao panda about the 80s videos. but i think we have slightly different goals im definitely not trying to get HUGE. just want some extra mass. once I get to my desired weight(155) and BF%(7) for my height(5'7) i'll be on maintenance mode. kinda like Pham W.
Mike O'hearn's power building program BornToLift 2 8 yearsNorIda (46958): SOunds like phat.. but working body parts once a week, instead of twice a weeek.
PHAT: Auxiliary & Assistance Exercises? sazthetics 18 8 yearsDirkenhiemer (12157): Meh, I've never liked Rack Chins anyways. Perhaps I should give them a shot again. I'm getting tired of just pull ups. It just feels repetitive and pointless!
Bulk vs Fatty spyderboys 11 8 yearsspyderboys (136): for sureeeeeeeeeeeeee
Yet Another PHAT and BULK Log eventheodds1 Jump to first page114Jump to last page 8 yearseventheodds1 (5644): @nastybeast Yea but I need to remind myself on hypertrophy days I m not a powerlifter lol.
HELP !!!!! Chivo999 6 8 yearsG3NGHIS (8532): If you have the time, tell us what you are doing right now in terms of Exercise Eating Sleeping Then be honest and maybe describe if you feel like your form is right, how much are you cheating on your diet. Depending on your weight, losing the 30 was the easy part. The more you weigh, the easier it is to lose weight. And to be overly dramatic He who lives without discipline dies without honor - Viking Proverb
TRYNAA GET PHATTT DazeTheOne 13 8 yearsDazeTheOne (82): This week i had to skip it because i meant to start the program on a sunday but did it on a monday. If i had done my legworkout yesterday i would had to do my shoulder/arms hypertrophy today and upperbody power tomorrow.
New to site - Weight Loss iMNoToK 2 8 yearsthe1 (33861): Low intensity for the first few weeks , recumbent bike, spin bikes, treadmill and stretching. After 3-4 weeks add in machines, cable and a lot of core work. After 6 weeks start 3 full body days a week with a mixture of free weights machines and cardio. Welcome to the forums
p90x JamieNevin 6 8 yearsSimplyHarvey (52): What flexdec said. Your goal of being lean and ripped is not so much a function of your training as much as it is a function of your diet. The fastest way to look lean and ripped is to get aim for some newbie muscle gains, which should be significant if you train hard and eat well. Then cut down to reveal your muscle. You will look more lean and ripped from this than doing P90X!
West Side barbwll In4gainZ 10 8 yearsajones46 (11701): Haha. Same. All I hear is South Park - "I cannot understand yo accent!"
German volum training. Markovich 21 8 yearsAestheticBrah (790): I'm interested about everyone's experiences with GVT. I'm currently doing it for like 2 months and just wanting some different perspective on it and some good reviews.
Wsb In4gainZ 2 8 yearsDukenhiemer (23939): No, why do people insist on adding their own flair to these programs? The program is designed for strength, the more you start adding your own thing to it the faster you will burn out. If you want to get strong, run WSSB. If not, switch to a new program.
WSB In4gainZ 4 8 yearsDukenhiemer (23939): Is for strength. Not hypertrophy. If you're lifting like you're supposed to, you will get more than enough stimulation in your legs; end of story.
Mike Ohearn Power Bodybuilding nastybeast 3 8 yearsnastybeast (31): have anyone been on his 12 week power bodybuilding routine? I'm really tempted to try it. Maybe after a couple of months of PHAT. What do u all think about Mike ohearn anyway. hes HYOOOOGEEE
Took The Plunge! bunter225 16 8 yearsbunter225 (829): About time I did a little update, currently chilling out in Spain and will be for the rest of the week, body has been asking for a bit of rest! Cant really comment on training as Im not doing any! As for diet I am very mindful of what Im consuming, I have relaxed my strictness somewhat as I am on holiday! Eating lots of fruit/veg as I would back home and getting roughly 2.5/3L of water. Ive been thinking about training (as I cant...
Need Some Program advise For me and my GF W1NGS 7 8 yearsTheBangBus (706): lol if only it was that easy.... Go to the main site.. click nutrition... and read.. get educated and ask questions you have from there.
trainer needed Bournemouth area johni 3 8 yearsAarronStenner (10990): if thats bournemouth UK you've come to the wrong place; not many people from the UK on this forum
PHAT + Occlusion Training Swift 3 8 yearsSwift (1411): Haha yea I know! Another cool thing about PHAT, ur pretty much in sync with anybody else running it :p
Trying Out Phat DazeTheOne 10 8 yearsDazeTheOne (82): thanks a lot guys. gotta admit out of all forums i've visited you guys have been the nicest lol.
PHAT + German Volume Training. Kriztijan 8 8 yearsKriztijan (19): hahaha yeah 40 lbs is to low, i'l go for a minimal of 80 lbs (A) synthol overuse :P
Duke is getting P.H.A.T!!!!!!!!! Dukenhiemer Jump to first page407Jump to last page 8 yearsDukenhiemer (23939): Holy Hell guys... Yesterday was volume work for chest/tri's and I can tell my body isn't used to high volume at all, my body hurts so friggin bad! Haha. Nothing too special to report, taking today and tomorrow off, starting back on PHAT Monday, I weigh in Monday morning and I'll get some progress pics up so you'll be able to see the progression!
Push/Pull/Legs vs Wendler 5/3/1 Megatron 17 8 yearsSRorhrbac0808 (47098): anytime
OUN2Fitness Gets a Boost! skullay Jump to first page43Jump to last page 8 yearsNyko (2884): That was the first Skullay video I have seen and I am looking forward to seeing more brother. Stick with it man, you got all of us here supporting you!
Fresh Start Feijoo22 7 8 yearsG3NGHIS (8532): GOALS?
max ot simplymuscle 9 8 yearsWinnersNeverQuit (10311): I massively enjoyed it, kept the rest to the lower end (2 minutes) and repeated the thing every five days rather than every week. got pretty good gains off of it as well
military... getting jacked! boettcherboy 27 8 yearskickinchicken (8717): That should put you at about borderline for getting any job. A GT of 110 will give you all options.
Powerlifting Meet AarronStenner 8 8 yearsAarronStenner (10990): After looking there isnt any clubs in south wales apart from training with the site owner of and thats in the capital which would be 20 minutes there let alone back in traffic. Never no something may occur next year and they create one. Still going to watch which im excited about!
P.H.A.T. Chicken kickinchicken 24 8 yearskickinchicken (8717): Mistype. It's 5.9 % with calipers. Just under the 6% mark. And 8.42% with the math. Skin fold tests are always +/- 4%. I'd like a hydrostatic test someday but I'm not too worried about it. 181 lbs with a 30in waist. (181x1.082)+94.42 = 290.262 Formula #1 32x4.15 = 124.5 Formula #2 290.262-124.5 = 165.762 Formula #3 181x165.762 = 15.238 (15.238x100)/181 = 8.41878453 or 8.42% If my math...
Gettin Shredded, With RJ PERKINS! SRorhrbac0808 Jump to first page499Jump to last page 8 yearsdwatson (26511): @freakgeek @SRorhrbac0808 Would you two quit talking and get it in already. Gees. We are all waiting
P.H.A.T While Cutting? Harnz 6 8 yearsAverageJoe (4510): yeah good idea to bump it up. when i cut i train only in low rep ranges 3 times a week to keep my gains without exhausting myself and it let me focus more on cardio! it worked perfectly, didnt lose any muscle and dropped 14 lbs in 3 weeks lol
westside for skinny bastards questions bosssantana 22 8 yearsbosssantana (103): lol i can deff say the same thing and i just came from the gym did max effort upper body it went great
Greenies phat Green 4 8 yearsGreen (1): Squats 5 sets of 3-5 reps 108x 4 111x 4 111x 4 111x 4 111x 4 Deadlifts 5 sets of 3-5 reps 108x 3 108x 3 108x 3 108x 3 108x 3 Leg extensions 2 sets of 6-10 reps 7x0 10 70x 10 Stiff legged deadlifts 3 sets of 5-8 reps 81x 4 81x 5 81x 4 Lying leg curls 2 sets of 6-10 reps 26.5x 9 26.5x 9 Standing calf raise 3 sets of 6-10 reps 35x 12 35x 12 35x 12 Seated calf raise 2 sets of 6-10 reps 45x 12 45x 12 Need to...
New workout! Critic! AverageJoe 24 8 yearsDukenhiemer (23939): Anytime my friend! :)
routine critique Ramses 4 9 yearsbrian12 (9495): I think three power days is over kill. Add two days pf hypertrophy ontop and you wont have enough time to recover. Rather do upper.lower ~ two power days then rest and then two hyp days^^
intense shoulder workout lucaboi29 15 9 yearslift4life (595): is that thing your wearing some sought of gay fetish clothing? ah and dude slow down ur reps man wtf how fast do u want to fkn press those weights dafuq, if u wore that in aus allot of people will fkn give u the evils and tell u to cover ur nipples...
wanna get shredded? Tyr 6 9 yearssickrykes (1651): maybe its crossfit lol
Does this split look good for cutting? NoLimitz 4 9 yearsNoLimitz (106): I got the diet down no problem, just making sure im not missing any areas with the training!
High Intensity Headaches moonfruit 5 9 yearsHamersmash (199): @Moonfruit Hey bud, i swear by High Intensity Training aswell (Hence the Mike Mentzer Avatar). Anyway i had this too and the only way i could describe it was like a severe piercing/blinding pain that only happened when i lifted and went away as soon as i stopped. I went to see my Doctor who said it was probably a very small haemorrage (or something along they lines). As soon as he said that i shit myself obviously but he told me to take a week...
100 Push Ups Striation 6 9 yearsStriation (207): solid advice thanks fellas Had to do deck of cards with burpees once......not a fun day
Westside Barbell AarronStenner 11 9 yearsAarronStenner (10990): I do agree with @Dukenhiemer as my accessory lifts are mostly low rep. How ever strength is my goal for the time being.
Judge My PHAT Training Routine ? FijiSotia 7 9 yearsLinus (154): I think it's highly dependent on the person. But over all I agree with lyle. This is a great 3 part series on exactly this, great read.
Mike O`hearn AarronStenner 12 9 yearsAarronStenner (10990): ^ I wont be training arms for a while; there growing without targeting them and with my new tattoo and still more sittings it will be a couple of months before I start targeting them again; I may chuck an extra leg day in there
upper chest, side abs, v-lines chesty Jump to first page34Jump to last page 9 yearsdavid12345676 (8566): Damn iv been doing my squats are 4:30 am. This is why I don't see no gainzzzz
PHAT for 16 year old? OhhEhmJee 2 9 yearsWinnersNeverQuit (10311): Its fine
bodybuilding + strengt, possible? OhhEhmJee 11 9 yearsNorIda (46958): But do you even lift bro?! I mean, look at your physique... You're tiny =)
Westside barbell routine BEASTIX 14 9 yearseknight (58109): @Dukenhiemer no prob!! -3X
Alex Muller BULK Log* alexmuller Jump to first page500Jump to last page 9 yearsdwatson (26511): BOOOOOOOOM 500!!!!!!!!!!!!!
insanity workout w/ shawn t djwweist 5 9 yearsdjwweist (1): Thanks guys. I thought the same but wanted to give a shout out on ur knowledge. u all have great info and following ur leads. Ill support buddy with all I learn from u all and maybe he may switch over to ss once he sees my progress. Ty buds!!
Good Hypertrophy routines for natty?? Crod1624 3 9 yearsSwift (1411): whats wrong with PHAT?
Assistance Required? beenjuiced 17 9 yearsbrian12 (9495): @johnelli Hahahahahahhaha - how about NOOOOO???!!!
Greg plitt worouts effective? Crod1624 4 9 yearsMarkovich (595): If you check out the Chest Madness video (or whatever it's called) When I tried that I wasted my time on those big warm ups, doing tons of pushups up and down stairs and on the smith machine etc. I don't really like that. I suggest using some of his main exercises, but I never do all of them :p
High frequency training, do you do it? Linus 7 9 yearsLinus (154): Thanks, going to be a good read for a couple of weeks. I already hate 80%, so why not :) I don't know if you know of Kennedy, But he's got awesome videos on weightlifting.
Pigglets Training Lawg Piggles 10 9 yearsPiggles (226): Two workouts to log. from yesterday and today. probably not going to log weights as I can't be bothered, and I don't think people really care that much, will just keep posting my power day weights - particularly Deadlift... (yesterday) Hypertrophy leg day - this was insane... pretty much went a bit crazy and think I may be walking stiff legged for the next few weeks... ok not that bad, but it was a great workout. Massive endorphin rush...
My DC inspired Power/Hypertrophy routine brian12 20 9 yearsDukenhiemer (23939): I've heard a lot of good things about DC! For myself I couldn't do it because of the 3 days a week approach. I gotta be in the gym at least 5x a week or I go nuts! PHAT has worked well for me in that aspect. Anxious to see your progress! You always have good thoughts and ideas around here!
Looking forn the best Bulking Programme ? Jealster 9 9 yearsAverageJoe (4510): its just linear periodization, PHAT use the same principle, but rep ranges vary during the week, so youre not sticking with one rep range for a week, which can get boring. personnaly, i use non-linear periodization, i train with my feelings but always incorporate low rep range exercices at the beginning of my workout and usually finish it off with a higher rep range Doggcrap seems to be the shit, i red a lot about it and im really tempted, I...
Begin a big bulk godlike 2 9 yearsLinus (154): Hi, The best program for building muscle is a high frequency program. So you train each body part 2-3 times each week. 2 good programs of these kinds are: And: As an ex military my self I would say that if you want to preform in the military you need strength....
Looking for a program to clean bulk ArmyxSwole 3 9 yearsdwatson (26511): @Linus
DoggCrapp(DC)training vs PHAT Agame 5 9 yearsbrian12 (9495): @Agame Yeah have a look at HCT12 or look at what I'm doing in my my other thread - combining DC with a PHAT style power/hyp clickable text
I need your help to become a better man Xandre 10 9 yearsDukenhiemer (23939): Best of luck! The reasons you do it will change over time. The important thing is that you're making a start! Keep us updated.
Ketosis diet help josephayre1 4 9 yearsAarronStenner (10990): lots of studies to support this diet but as Brian says cholestrol must be watched.
Shredding. d0minat0r 26 9 yearsd0minat0r (10): I've calculated the amount I want to lose, its 22Lbs. Im going to aim to lose about 1-1.2 lbs a week. Cant wait for it, its going to be a road worth while!. 18-22 weeks dieting should produce some results. Ill then be at 8-9% bf.
PHAT + Occlusion training Olsenstyle 21 9 yearsMRc (1): Anyway occlusion training could be done with shoulders? I have tried many things to get my shoulders to grow and they just seem to be the hardest muscle for me to develop :( any tips??
Newbie Piggles 4 9 yearsBaiTu (3096): Good luck.
Need help with training mrwrangler24 6 9 yearsmikew (11494): - Start with compound lifts (flat bench, squats, DL) instead of pushups or chin ups - Lower reps, heavier weight on compound lifts - There is no point in doing every exercise to failure - No deadlifts??? - Look at some of the PHAT training logs... many guys build lean mass using that program.
Deltoids Mikhail 9 9 yearsZyzzst (4486): ;)
Rate My PHAT - With Questions Swift 5 9 yearsSwift (1411): Cheers will keep that in mind, got the diet and nutrition down, cant wait to start PHAT
Quick Update G3NGHIS 7 9 yearsSRorhrbac0808 (47098): hell yeah buddy!! doin work!
im so confused Need someones help "newbie" Helo 6 9 yearsAarronStenner (10990): @NorIda thanks for the evidence. I was to lazy to search haha
How to alter phat w/ out changing it Tyjaws 11 9 yearsNorIda (46958): Lol. Sorry for the dbag responses. But as @ek said. PhaT is more of a template than solid routine. My routine looks nothing like the routine that you can find online. Adjust it however you need to, add in or remove exercises and make it work.
motivation??? pre-workout drink??? juanf122388 4 9 yearsjuanf122388 (46): Thanks david its been hard trying to do this workouts without been able to have a good grip As for my pre-workout shakes idk what to do no more if i should keep taking it or just forget ut
new update front view pic ksrcrider 1 9 yearsksrcrider (328): 3 month spanned. 205 to 186 This picture was in june. Weight 205 This is my updated picture taken today. Weight 186
best strength routine? Dirkenhiemer 7 9 yearsDirkenhiemer (12157): Thanks guy! :D
phat ??? juanf122388 6 9 yearsAarronStenner (10990): long as you have your big lifts in each day e.g. legs- squats/deads back- bb row/t-bar row. Chest- bench wtih bb or db. Arms- bb curl/skull crushers. You can add any amount of other exercises after them but id limit to one or two per body part. I do 3 max for one bodypart
AvgJoe's P.H.A.T. log - Stepping up my game AverageJoe Jump to first page63Jump to last page 9 yearsAverageJoe (4510): thanks! But we agree on the point that the lighning helps me looking more impressive! ;)
Split jmill 9 9 yearsjmill (100): Ok so i figured I'll give a quick update halfway through my 3rd week of this and loving it. Found all the info given to work and I am getting much better at dealing with DOMS especially with my legs. and it turns out i love the power days and it is helping me to lift heavier week by week. Starting to see some nice gains (although not really on the scale but in the mirror)and am feeling much stronger. Would definately advise this program to...
Is this a legitimate routine? myruin 3 9 yearsbrian12 (9495): Looks like quite a brutal workout - especially if you try to set a fast time. He looks like a seriously dodgy dude though - I wouldn't be surprised if he had a methlab in the back... might explain all his energy. lol
1st day of 1yr Transformation Mac_Pac 11 9 yearsdavid12345676 (8566): go to the store and buy books on bodybuilding and dieting
What is PHAT? Markovich 3 9 yearsSRorhrbac0808 (47098): A big bootayyy
how do u get bigger + more athletic?? Popeye25 26 9 yearsMazz (573): PLYOS. That and what many of these guys said with regular strength training and a calorie surplus. Plyos burn crazy amounts of calories so your going to have to eat a ton. I can honestly say at 28 years old, I am the best I've ever been athletically and it's all due to plyos. I can dunk on a pro sized hoop (with a womans ball, lol) for the first time in my life. It makes you so much quicker and faster its insane, now when I play something like...
Doing Strength Routine. BEASTIX 6 9 yearsshockingfit (334): @tamere01 also try to get someone to record you perform with camera. I did 6 reps 120kg flat bench like this :D usually failed at 3!
Put a shoulders day in phat? David_123 6 9 yearsJelet (2190): My rear delts got big on phat. Def some improvement.. One of the biggest changes i noticed in myself... But iv always had good rear delts, so proboably just genetics All the other exercises should hit the rear delts enough IMO. if anything front shoulders r whats lagging in nortons phat. M
Question about P.H.A.T RageBoy 6 9 yearsNorIda (46958): Impatient much? Bump something after days, not hours. this is ridiculous. lol.
MY NEW SPLIT brian12 10 9 yearsbrian12 (9495): @Ttime21 here's the link for the 100 rep challenge where I picked some exercises etc: clickable text
P.H.A.T. and Shoulders G3NGHIS 6 9 yearsG3NGHIS (8532): Maybe I'm not lifting heavy enough. That has been one thing I have noticed with P.H.A.T. is that I am way stronger than I realized. Literally have stuck to Hypertrophy for two years now. Before that I was a scrub.
How to bulk hassa 10 9 yearsMac_Pac (1): how do i determine my maintenace level
phat at home??? juanf122388 1 9 yearsjuanf122388 (46): So i gotta figure out a routine for phat since i workout at home i got barbells e-z bar tri-bar bench dumbbells a bench and well bout 10-25lbs plates 4-10lbs plates 4-5lbs plates 4-7.5lbs plates 8-2.5lbs plates yea weak shit since its only the 1inch plates but fuck it it was free lol my bench.has a leg station so leg curls and extensions also a pull up/dip power tower but what i need is some way to make a phat routine at home if anyone may be...
NorIda's Getting P.H.A.T. NorIda Jump to first page500Jump to last page 9 yearsDukenhiemer (23939): Oh shit... I'm ending this one. In4glory!
cutting PHAT johon6 3 9 yearsjohon6 (1393): ^^^^^ fanks :) lol
Lyle Mcdonalds Generic Bulking Routine Jordan336 1 9 yearsJordan336 (7): Has anybody ever tried this routine? Does it matter if you go to failure seen as though the volume is quite low? Did you make good progress?
Losing mass Trainwreck 4 9 yearsbrian12 (9495): @Trainwreck Post a pic. I have never heard of anyone wanting to lose muscle in their arms before.. curious
My 100 rep challenge brian12 11 9 yearsbrian12 (9495): AN UPDATE: The routine as outlined was actually too easy for me. Not enough volume. I've decided to rather incorporate some of the 100 rep sets into a normal routine. I will train 4 days a week with one extremely low rep exercise, just aiming to increase max weight in the 2-4 rep range. Then some normal hypertrophy work, then finish off the session with some 100 rep work. So a nice balance across all rep ranges. On all sets I go for explosive...
Anybody ever done Lyle McDonalds GBR? Jordan336 3 9 yearsMassthetics (364): pray explain
Quick question Jordan336 5 9 yearsJordan336 (7): Anyone?
How much should I lower the volume on PHAT? Jordan336 23 9 yearsJelet (2190): Theres a big difference in form on hypertrophy days and power days. On hypertrophys sometimes i take like 8 seconds PER REP just to get that extra slow burn and then i pause at the bottom.. Hypertrophy days u want to focus on form , real good. Power days if u do this, u wont make muchbpeogress and will get injury No body does this ... Go look at layne norton vids of him going heavy tbar rows. Look how he uses his body etc. Look at people...
Nice article brian12 8 9 yearsG3NGHIS (8532): LOL, his calves joke
New workout routine overkill? Kriztijan 2 9 yearsMassthetics (364): no such thing as over training, just under eating... looks good brah
19 inch arms? Thanks to PHAT! Mikhail Jump to first page51Jump to last page 9 yearsZyzzst (4486): hahaha me too, i actually have to start measuring myself...its funny that you said 12" arms cuz last time i measured 4 years ago thats what they were haahaha
Need help w/a re-entry workout program Irish0ne 2 9 yearsAarronStenner (10990): first of congratulations on a huge success. Start of slowly dont rush back into it. Start on 3 days a week with light workouts and slowly add more in every few weeks
Squats/Deads AarronStenner 29 9 yearsalexmuller (5452): Well thats the reason!! I had such bitch legs and wanted to be Alpha like NorIda so squats and deadlift 2x a week and upperbody once a week.
Leg training Massthetics 7 9 yearsFeros (87): Leg press Pyramids- starting at about 80% of 1rm and going til failure. When I hit the top of the pyramid I take the 2x44lbs plates off, shrug them 15-20 times then press the new lower weight and repeat. By the end I've prob done north of 10 sets of shrugs and it hurts haha
what is phat? bobsboner 13 9 yearsSRorhrbac0808 (47098): I just got cought doing the same shit! haah. fuck IP buttons
how to increase weight on benchpress. hotborad 13 9 yearsDukenhiemer (23939): ^^douche^^
fresh start, get pumped!!! boettcherboy 4 9 yearsdavid12345676 (8566): enjoy all the brotein shakes you will be sippin on in order to get your proteinzzz
Speed work Zyzzst 14 9 yearsNorIda (46958): Haha, seriously. It's a little ridiculous.
Bench Press and PHAT CBitez 11 9 yearsCBitez (4): I maxed out on 55lb dumbbells for benchpresses. no laugh
Dwatson's Progress Log With RJ Perkins (4) dwatson Jump to first page500Jump to last page 9 yearsdwatson (26511): Check out the latest log here! Thanks for all the support guys!!!
NO HACK SQUAT for PHAT, can i use this???? DFMaster240 6 9 yearsBEASTIX (103): barbell hack squat is the best, but so fucking annoyin doin it
I m p o r t a n t QuestioN BEASTIX 3 9 yearsLVjack (2749): Power clean is better for most athletes because strength is developed in a lower starting position but I guess it would depend on what sport you play. On a side note I've always heard hang cleans are better for increasing your vertical jump since the starting point of that movement is closer to a jumping stance. For me though, I really like the snatch. If you are just getting started in these lifts may I recommend you learn to use a hook grip...
Add deadlifts to PHAT? DFMaster240 13 9 yearsDFMaster240 (577): Yo guys how about if i do normal deadlifts on shoulder/back day.
So close to giving up. jozh22 21 9 yearsNoLimitz (106): listen to everyone on here! these guys have a very good aspect on fitness and life in general. take bits and pieces and re-evaluate your diet AND MACRO NUTRIENT GOALS
Warming up on PHAT jozh22 2 9 yearsdwatson (26511): Answered your PM.
What do you guys think? (Experienced BBers) Adiaz10x 19 9 yearsThor (5028): Haha, good man. If I get the time later, I might make an actual graph, that takes account of the rate of muscle growth shown in the studies comparing twice weekly v single weekly as well as predicted muscle gains under ideal conditions, over a 5 year period or something.
What Routine do you do? haole 12 9 yearsMikhail (517): PHAT all the way. started it last week and i fucking love it.
Ugh bout to dishonor myself and sound n00b G3NGHIS 18 9 yearsdavid12345676 (8566): 2nd week only!!! comeon now chief i thought i was talking to a phat veteran..hmm this changes things
Strength routine BEASTIX 4 9 yearseknight (58109): Yes. Starting on page 7 of the following some templates are shown: -3X
INSANE WORKOUT I FOUND BEASTIX 16 9 yearsTheBangBus (706): who needs to workout legs?
100 rep challenge brian12 9 9 yearsbrian12 (9495): If you don't have access to a sled for the prowler - then try using a treadmill and start trying to run/sprint forwards and backwards on it with the power OFF. Running forward while "pushing" against the console = sled pushing Running/walking backwards with hands on side rails = sled pulling
Johnny's Laye Norton P.H.A.T Log JohnnyBeGood 10 9 yearsZyzzst (4486): no...only vary every 8-12 weeks
PHAT guyss Zyzzst 8 9 yearsAverageJoe (4510): I've been training seriously for a year now and hit a plateau in term of strength. I found out by reading a lot about PHAT that it was the program that would help me bust that plateau. I've been running it for a week now so i can't really tell the difference but I feel that I'm gonna explode soon. And I love the fact that PHAT includes 2 power days, it makes you feel fucking alpha.
Hellcentric training (HRT) Rand 5 9 yearsRand (4291): yea here is the link so you can check it out
MASS Gaining Programm / Cutting Donovan95 4 9 yearsDonovan95 (10): And what's the most accurate BMR? I Train 6 Days a week, Cardio 1 day a week HIIT. I'm 5ft 5 and 171Pounds 17 years old. Thanks all!
Add this in your next arm workout Cozy Jump to first page44Jump to last page 9 yearstarotale (433): huh this is good example of simple jog to the groceries becoming a fuck-up trip to the Mordor due to wrong attitude. something to learn from
FREAKISHLY STRONG BEAST!!!!!!! BEASTIX 6 9 yearskickinchicken (8717): Heck yeah! Just beast out on the big lifts and have fun with it. Just give yourself time to heal and eat a ton. lol.
Waleed's Lean bulk/Phat log waleed19 3 9 yearswaleed19 (4): Day 1: Upper Body Power Day •Pulling Power Movement: Bent over or Pendlay rows 3 sets of 3-5 reps •Assistance Pulling movement: Weighted Pull ups 2 sets of 6-10 reps •Auxiliary Pulling movement: Rack chins - Need something different? Barbell shrugs - 2 sets 2 sets of 6-10 reps •Pressing Power Movement: Flat barbell bench press 3 sets of 3-5 reps •Assistance pressing movement: Weighted dips 2 sets of 6-10 reps •Auxiliary...
Training program TommyB 9 9 yearsAustralianOak (1504): I find hitting the muscles twice per week and not constantly training to failure works best for me. But each to his own -AA
introducing myself BB2y 10 9 yearspandasashi (3859): look pretty decent, keep it up!
Need some explanation of PHAT tarotale 3 9 yearstarotale (433): i guess that means don't customize it too much; i think will hybrid it a bit. focusing 3-5reps on big workouts like bench press and shoulder presses and targeting 6-10 reps on less compound lifts like lat raises, glute raises, flies, curls, etc. We'll see how this goes.
Opinion on workout need!!!!! GettingThere 5 9 yearsGettingThere (148): yeah my aim is 85kgs with like 9% bf im 80kgs now and about 13% "Train like a powerlifter, eat like a bodybuilder" i like that. cheers EK
Speedwork in P.H.A.T. G3NGHIS 12 9 yearsjhew86 (1): Speed work otherwise known as "dynamic work" is essential in most powerlifting programs (used extensively by westside barbell). As mentioned above, it does save wear and tear on the joints; it also allows an increase in speed strength (the time it takes to move the bar from point A to point B). This method is essentially utilized to improve ones ability during the power days because it works as an assistance means to allow you to move...
My Ultimate Marine Corps ab workout.... Kytail000 25 9 yearsKytail000 (22): .....Also again one rep is a full range of motion plus a partial range of motion(or 3/4 of the movement)..
newbie here and confused on PHAT KD310 3 9 yearsKD310 (1): thanks man apprecitate it idk if its cause im working nights that my brain is mush or what but appreciate the time glad to finally be apart of this forum.
crank it up training program bosssantana 3 9 yearsbosssantana (103): there ya go :D
12 Programs to follow brian12 1 9 yearsbrian12 (9495): Nice, summary style article: clickable text
DC training jaydiddy85 3 9 yearsjaydiddy85 (382): okay im going to stick with it and see if i can make some gains for a couple months. i really like the idea of cycling through different lifts.
About to start a bulk, need workout routine RageBoy 1 9 yearsRageBoy (7): Starting a bulk next monday, im a teenager who have worked out for 9 months, my focus are hypertrophy
is PHAT worth it? wrestlers get in here(srs) Peter 3 9 yearstarotale (433): yes totally. it's amazing how much it can help you to push yourself and get strong as fuark. i didn't do wrestling, but MMA was my thing, and I bet I can do ground better with better strength although a lot of it is techniques too.
whats your split? laxbro32 6 9 yearsNoLimitz (106): NEW CUTTING ROUTINE- Training for Power/Strength ::Monday- Legs/Lower Body ::Tuesday- Chest/Biceps/Triceps ::Wednesday- REST (light cardio) ::Thursday-Back/Shoulders/Traps/Upper Chest ::Friday- Abs/Cardio ::Saturday- REST ::Sunday- Cardio Looking for feedback on this! Lemme know what you think guys, Im always incorporating- :Squats :Deadlifts :Stiff Legged Deadlifts :Military Press :Bench Press And Lifting HEAVY! using 5-8 reps for 3 sets
Where to start AdonisBody77 2 9 yearsalexmuller (5452): For beginners it is always best to begin with a starting strength program to build up a good base to start adding muscle and gets you used to the gym environment and DOMS etc. If you use google you will find many starting strength programs. You also need to get a diet to start adding lean muscle. We recommend a calorie surplus of about 300-500. Good luck AM
any d1 college football workout programs!?!? spyderboys 7 9 yearsspyderboys (136): yup same here and ya it was hell but i saw so many good gains and power from it
Training each bodypart 3x a week.. on a cut iLogic Jump to first page31Jump to last page 9 yearsthe1 (33861): good luck dude
P.H.A.T. Tips G3NGHIS 14 9 yearsG3NGHIS (8532): Awesome! Now would any of yall change your supplementation for certain power or hypo days? Like not take a pre-workout?
HST reviews and thoughts?? spyderboys 3 9 yearsspyderboys (136): ya im trying to put on some mad size this winter like 20 pounds and gain alot of strength.
Cutting and doing Stronglifts Programme ? Ghandi 5 9 yearsNorIda (46958): I'm assuming he's referring to have an increased heart rate the entire workout.
TRAINING BODY PARTS TWICE A WEEK Massthetics 4 9 yearsanthmyers (28): I think it's one of the most effective methods of training, I've had great success with it as have others. I think that's the reason Layne's PHAT proram is so successful.
Im so confused Jwalker497 11 9 yearsJwalker497 (1): 3 More QUestions and I really appreciate any input. 1)[U] Exercise Variations[/U] - Is it ok two have slight variations between 2 workouts. For example I use heavy bent over rows on Power Back day and then on hypertrophy Back day I use t bar rows with a V handle. Similiar movement slightly different position. I tried to keep the structure the same but wanted to have some variance to keep it fresh. The only thing that worries me is that If I...
How's this for a routine? stahmz 3 9 yearsWinnersNeverQuit (10311): I disagree, if you think about it, it's not that different from a yates blood and guts workout, only difference being that instead of doing the ONE all out set for 3 exercises for the muscle group, he could be doing 3 all out sets for the one exercise for that muscle group. So IMO as long as you put absolutely everything into each set and ensure you progress each week I don't see anything wrong with it
How often do you have deload? Jusu 16 9 yearsAmy0582 (373): Seriously, if your coach is telling you to rest, do it. I take one rest day a week but have been told I need more.
Skullay Fitness Log skullay Jump to first page42Jump to last page 9 yearsskullay (4036): Yeah, I'm really anal about form on these. I'm not big on the whole "mind-muscle connection" stuff but I do try to make sure I feel my back contracting. Should make it easier to see. Bent Over Rows And here's the light weight Arnolds. lol
Dwatson's Progress log with Layne Norton (3) dwatson Jump to first page500Jump to last page 9 yearsdwatson (26511): Is closed!!!! Check out my latest @: Dwatson Progress Log With RJ Perkins
strength routines? Popeye25 22 9 yearsPopeye25 (1692): got this today similar to ss A OHP and deads followed by assistance work B squat and bench followed by assistance work the main lifts are 5x5 and it alternates A off B off A off B off
Considering new program - HCT 12 wannabemuscular 1 9 yearswannabemuscular (33219): Been doing the same old, with small variations, for quite some time with fat loss and muscle retention as primary goal. I've been pretty successful at both fat loss and muscle retention, but am now itching to do something new. Thinking of doing a mini bulk maybe starting in September. I've been looking into the following. Has anyone done this? Any opinions on it? Hypertrophy Cluster Training HCT-12 PDF Guide
1 Month Max Lean Mass Rikki23 7 9 yearsmikew (11494): Came in to say what Dwatson said. This ^^^ Obviously, I would focus on diet to achieve the shredded look he's going for.
Diet + Workout Coleman 4 9 yearsalexenet (1): Although building muscle and losing fat, I believe is a doable combination as long as you keep your calorie intake at maintenance level, I would prefer to lose the fat I would be happy with and then do lean bulk. That way you have one target at a time and ultimately you will get faster at the desired end state.
Trying out max-ot luka5z 4 9 yearsluka5z (16): lol, what is normal max-ot?
Let's get some consensus - Biceps Striation 6 9 yearsMaarten (4299): pullups do wonders, more than curling.
Thoughts on DTP? andy17 10 9 yearsdwatson (26511): I had my brother run this about 3 months ago and i trained him during it. I absolutely killed him during these workouts where he could hardly lift his arms, im not sure how you had such bad luck but no worries move to the next one.
Do Plyometrics burn fat? omarpogi43 4 9 yearsmikew (11494): Plyometrics will not help you lose weight unless you're on a caloric deficit. Personally, I would not call any exercise a "good fat burner" because most weight loss comes through diet. However, weight training, HIIT cardio, plyometrics, etc. and similar exercises keep your body in fat burning mode.
PHAT routine changes yaikx 1 9 yearsyaikx (1): Hey guys, Although I have been lifting for quite a while ( almost 3 years now I guess ) I am still very weak. Actually I am sad that I wasted so much precious time , but what can you do. My stats are : 6'3 tall 210 pounds BF ~ 12-13% Bench : 180 pounds Squat : 240 pounds DL : 300 pounds Well , just for your info. Now I wanted to try the PHAT routine out, but I just can workout 4 days a week. How should I change the routine...
TIRED OF HAVING SCRAWNY ARMS! jleone87 21 9 yearsG3NGHIS (8532):
Starting out Brilliant 1 9 yearsBrilliant (1): Hey, This is where i stand at. weight - 115.6kg Height - 6'4 BMI - 31.7 Muscle Mass - 32.6% Body Fat - 31.6% Visc Fat - 11 Metabolism - 2238 Not sure how accurate this is but this is what a machien told me in the gym. I don't really know what to do be doing, I reckon I should lose more weight? down to 16 stone? I was originally 22stone now down to 18stone over the space of 8months from just simply changing my diet, I would...
The Double Split jamsoolee 16 9 yearsCannonball (6283): low rest means less deep tissue damage because the sets wont be as big, if you know what I mean that means you can tolerate a bigger volume because of bigger intensity (I know that intensity usually actually describe how "big" a set is, but thats not how jamsoolee used it so)
New W.O Split JohnnyBeGood 4 9 yearsNorIda (46958): Or our very own RJ Perkins PH4D
TwentyOnes(21s)innovative nastybeast 2 9 yearsAustralianOak (1504): I come from a little more of a practical approach to training as i am now trainging for speed and strength, but i still enjoy getting big. Um you said ur forearms and biceps were fried? Were u doing chins for back or biceps?? Anyways thats off topic, i think it would be better to do full range weighted chins and improve on them rather then 21's. Very interesting though, you could apply it to many different exercise if you wanted?? -AA
German volume training with ab workouts? Leatherman88 13 9 yearstarotale (433): hey by the way, where do you get your bodyfat measurement? my folks own this digital scale that can somehow tell the bodyfat, muscle percentage, and bone mass density, and this shit says I am almost 18% with 56% muscles, and 5lb bone (royal bullshit, bones weight hell lot more than that). So... where do i get the measurement?
Few training/nutrition questions stewie 6 9 yearsMrMailliw (4494): Most common cause of elbow pain with triceps is skullcrusher type movements, I have had to take anything like that out of my routines because my elbows hurt even on low weight. CG bench and dips are the best exercises for building strength in your tris but extension movements are best for adding size.
3 day split help Ttime21 1 9 yearsTtime21 (679): So im getting my kid cousin in the weight room and doing workouts for basketball. Monday Wednesday friday mornings are what we have worked out for right now and we have about an hour and half to lift and get some drills in. So what im thinking is having him start with the westside for skinny bastards routine clickable text then do some box jumps, and quickness drills, ball handling and then some shooting drills. any advice either...
Downloadable Training Programs: 10pscor 2 9 years10pscor (103): Any Thoughts?
Two Zimbabwean Kunts - Daily Progress 10pscor 13 9 yearsjohon6 (1393): @10pscor well so far i've gone from 288lb to 244lb since april 26th when i started, 4 year lay off due to illness of doing NOTHING, no exercise gym nada !! following high protein, moderate fats, low carbs carbs have been reduced on a weekly basis from 150g on non training days and 200g on training days to 30g non training and 70g training refeed day once a week, i've lost 4'' off my waist 4'' off hips 2'' off me thighs and only 1/2''...
New to the forum, Few questions! waleed19 9 9 yearsSwayz87 (9039): @waleed19 Looks Pretty Solid Waleed! IN4Log
Critique my routine! AverageJoe 5 9 yearscardinal (6175): @flexdec You sound a bit like me body wise. At the minute I'm on a strength program and squat 5x5 twice a week. I always get people critiquing me and saying I lack a real leg workout. The thing with training though it's all about how your body responds. My legs feel dead after a squat set and its where I carry all my weight. For me it's pretty irrelevant how much I train them. If I work them 4 times a week via 1 set of deads and squats per day...
Are you MAD??? New workout. Thoughts?? Moyo 5 9 yearsMoyo (145): Yeah i have done that for chest because i used to have quite a big chest but over the past year with working chest with less volume i lost alot of size. I focus alot more on the barbell bench and the incline Barbell bench and try and lift as heavy as i can on these. The other moves i do not perform to failure so not as intense as i could make it. The quads although doesnt look as much i can assure u are painful. I am working these to failure....
17yr old kid has it all figured out... Mazz 8 9 yearsalexvierling (262): If he has a year and he wants to compete at 180 then he's almost gonna need to go on a year long cut... That'd be a slow cut obviously, but it'd also be most muscle sparing. At 220 pounds he's gotta have plenty of muscle, but he also has gotta have plenty of fat to lose. I would have him lose about a lb a week, no more.
Starting my cut today, Lets go. alexvierling 18 9 yearsalexvierling (262): Also, keep the suggestions coming if you guys have any more. Always looking to learn!
Phat week 4: Faurk yeah for strength gains stewie 7 9 yearsstewie (442): It's actually a 20kg and 15kg plate hanging from the weight-belt = 77lb
Smolov Squat Routine+Hypertrophy Hybrid KalletSc 3 9 yearsWinnersNeverQuit (10311): The upper body hypo could be done after the squat (as the dquat requires all out effort intensity), or on the two off days a weak provided the back hypo work puts very little on the spinal erectors, or you could run double splits, (morning and evening workouts)
P90x BWestern 4 9 yearsGeyeJoe (13): I liked it, but results was very minimal because i did not have weights that was heavy enough to gain muscle.
Increase my vertical jump daredgodfather 13 9 yearsZyzzst (4486): Honestly what you should do is squats and lunges, then after your leg workouts do box jumps and go in the gym and constantly hold a basketball or medicine ball and jump and touch the backboard with it. The reason you do this after your workout is that your muscles need to know that they are training for explosiveness and works trust me Experience: College basketball player
One more thing...feels bad man Zyzzst 7 9 yearsZyzzst (4486): I should have, but then he would have flexed and blown me out of the room
Bqrk's PHAT log Bqrk 30 9 yearsBqrk (37): Okey, smash them up real good then! Got my hypo day tomorrow, can't wait!
Skullay - PHAT Log skullay Jump to first page178Jump to last page 9 yearsskullay (4036): I mostly do power and lighting design. So mainly getting power to pumps/motors/etc. I'm actually stationed at a chemical plant right now. Depending where you are chemical engineers can make some serious bank. I work for a consulting firm and it seems like the mechanical engineers are the ones who end up making the most.
Just Do It jweig 10 9 yearsjweig (64): @Swayz87 Glad I could inspire you my man tear it up today! @david12345676 Happy birthday man go kill it in the gym then hit the bar you only turn 21 once so have fun!
Ectomorph Routine slamdoozle Jump to first page45Jump to last page 9 yearsPopeye25 (1692): how is tht vid specifically for ectos. ? he basically says if u r not growing on 600 carns then it just mean eat more...
Dwatson's Progress log with Layne Norton (2) dwatson Jump to first page500Jump to last page 9 yearsdwatson (26511): Shittttt, well here we go.
German Volume Training? Anyone try it??? mastamuffin 12 9 yearsJustinK (40): I ran it for 8 weeks saw good hypertrophy but zero strength gains. Like @Christf said make sure to follow the tempo. The tempo makes that workout. Its pretty brutal.. I just had my spotter count to make sure I didnt go to fast.
frequancy split ? AdR1aN43 2 9 yearsAdR1aN43 (10): this is what i was thinkin chest/back; incline bb bb row decline db pulldowns flys another row shrugs legs; squats SLDL leg press ham curls calves abs shoulders/arms; db press side laterals face pulls or rear flys bb curl incline db curls pushdowns skull crushers maybe 1 more tri movement? everything 3-4 sets around 8 reps but range of 6-10 for compounds
difference between SLDL and RDL ?? Popeye25 7 9 yearsmetalheaddoc (1): My understanding was that SLDL has knees locked, lower back can round at the bottom and the bar can be farther away from the body. RDL has knees bent slightly, neutral spine at all times and the bar stays close to the shins. RDL has less stress on the lower back. I am not sure if either one puts more/less stress on the glutes/hams. I thought the RDL put more emphasis on the glutes but I see conflicting info on that. I have also heard that...
P.H.A.T Question Azzdog18 5 9 yearsAzzdog18 (358): I play AFL (live in Australia), although my goals as far as gym goes aren't directed at my sport as much as just trying to gain size and mass
Does anyone have a edited version of SL? spyderboys 1 9 yearsspyderboys (136): i was just seeing if anyone had a edited versions of Strong Lifts 5x5, like i have seen people throw in dips pullups pushups and shrugs in there but i was just seeing if anyone had a version were i gain strength but i also do some other lifts?
Amos' PHAT log ajun 12 9 yearsskullay (4036): Oh shit! another bboy! PHAT is awesome. If you're on a bulk you are definitely going to see strength gains with this program. I just finished up a 12 week run of it and saw lots of strength gains. Let me know when you want to battle my retired ass on the dancefloor. lol
Christf Log...Gettin HYOOGE Christf Jump to first page97Jump to last page 9 yearsPopeye25 (1692): u still on this?
how long should i do PHAT for? Blakethegreat 5 9 yearsSwayz87 (9039): THIS
Box Squats skullay 4 9 yearsbrian12 (9495): I use a bench half the time and nothing the other half. Same weight on both.. But I somehow feel 'safer' having the bench. I can focus more on moving the weight and less on gauging my depth..
Rippetoes Starting Strength slipperbidang 11 9 yearsAustralianOak (1504): It really depends on his goals, but both types of training have their benefits. Strength training will predominately produce strength of course haha but some size will be a by product. And obviously more size orientated workouts will also produce some strength. I do think that it is a great idea for MOST gym goers to train the muscle twice a week with compounds so this system might go alright. If i could start again though i would definitely do...
ALL NEWBIES READ THIS brian12 6 9 yearsbrian12 (9495): You got big, but you also got fat you fool! EAT EAT EAT and keep you BF% in check - that's how you profit :)
Need clarification on the PHAT workout. nerifes 7 9 yearsJelet (2190): warm up and weights. i like to make sure im warmed up properly or else the workouts are a little hard on my joints. and arent "smooth." i do this. with body weight only. and then i wait 3 minutes and repeat with 2.5lb plates . but for only 15 reps. and by then. my traps are pumped so i wait 3 minutes.. and then i start off with 30lb dumbbell flat press for like 15 reps.. then wait another...
PHAT home workout stewie 1 9 yearsstewie (442): I'm going away on business quite a lot, and the town I usually go to doesn't have a gym (WTF?). Any advice on what equipment I can get to workout in my hotel room, that's also easy to take with in my car? I am doing PHAT if that matters.
MINI layne norton phat for my brother? Jelet 6 9 yearsalexvierling (262): He could do it, haha... Yeah he'd be sore as hell for a couple weeks, but he could hit it up.
What to do? WinnersNeverQuit 8 9 yearsSpaz79 (43): Dante and his followers are very serious about the dc program. If you even modify the program a little, you will hear about it at intense muscle. They don't want you calling it dogcrapp if you modify. They don't think you should do the program if your young and if you work out at home. You do what you want. If like this program, then do it. Don't listen to anybody else. I have done it for years off and on. I love it, but I work out at home...
Lean gains help with diet??? cruzuk 4 9 yearscruzuk (1): cheers brian extremely helpful!
Critique My Routine correra911 15 9 yearsbrian12 (9495): @correra911 If you have time for 4 days a week - then I suggest an upper/lower split. Something like: Routine A1 • Chest Dumbbell– 4 WS (working sets) • Weighted Chin Ups – 3 WS • Barbell Row – 3 WS • Push Press – 4 WS • Triceps Z-bar Extensions – 4 WS • SH (supplementary)- 2 sets of Ropes • SH: Incline press – 2 sets • SH: Wide grip pull downs – 2 WS • SH: Superset lateral and rear raisers – 2...
Bulking at home. rjkern 3 9 yearsrjkern (1): I understand that. I'm already pretty stingy. I hardly ever go out. I rarely spend money on anything but the essentials which is usually just utilities, rent and groceries. And who knows, I may have enough for a gym membership. I'm just not sure yet.
Looking for a new Routine :( jozh22 4 9 yearsBaiTu (3096): I'm doing the Wendler 5/3/1 plan right now. It's a 4-day-a-week plan that is built on 4-week cycles. It has a one-week deload built in to help prevent plateauing and I believe in the program. I recommend it. Google Wendler 5-3-1 and you'll find a ton of info about it. I definitely believe in the deload week.
New Workout Program Suggestions alexvierling 2 9 yearsNeverbackdown19 (183): Just finished another phase of GVT myself, done it a few times now - loved it, but yea your body takes a betting. I did enjoy PHAT when i did it, good results like most people. Im currently on my second week of Neil Hill's Y3T program. I'm liking it so far, definitely can feel the soreness the next day! Hoping to see some great results at the end! Another program I sometimes go back to is a FST-7 program. I've seen great results with it each...
Phat Exercise Cycle rklohe 1 9 yearsrklohe (511): Hey guys, just finished week 3 of PHAT and am seeing awesome results. Fat is being lost and I am gaining a lot of strength and size. I LOVE the program so far. My Question: going in to week 4 should I switch up the exercises so I dont plateau? And specifically which exercises I should rotate in? Switching BB bench for DB bench, front squats instead of back squats etc... This is my routine so far: Day 1: Upper Body Power Day Pulling...
PHAT Training Progress xlGrimlx 22 9 yearsxlGrimlx (94): So deload week almost finished and feel good. Left shoulder/outside tri is still hurting but everything else is great. Ready to hit the 90/100's on db incline hoping the arm doesn't slow me down too much. Still on a cut and seeing very very slow progress, but it from me not sticking to my diet. Well will post new progress next week when back on the normal weights. Ready to go back to some heavy ass weight.
An Article that can make Sh!t happen !! roccafella 4 9 yearsDexdbest (4792): Whatsup with the pic of arnold at the bottom?
Student of the Art GrilledChicken15 3 9 yearsdrakonnan (100): You could also search up Stronglift 5x5 report on google, it provides a free report on the training program. Really helped me to bump my strength and mass up! Good change of a routine with a good diet.
OK...this has been a failure varunj17 29 9 yearsvarunj17 (498): Does anyone rate this
PHAT Question pl8e 3 9 yearspl8e (163): Thanks mate. Injuries do suck. It seems that everytime you think you are starting to do well at the gym something happens to set you back, but I suppose you get that playing sport. Anyway, that's enough self pitty. Time to get back into lifting some serious weights... upper body only though.
Gotta Take Time off :/// SRorhrbac0808 9 9 yearsSRorhrbac0808 (47098): OhhLo- HAHA THANKS MAN!!! I appreciate it! Drag- Got that right man... I'll have enough money to finally get some solid weightlifting shoes I want... AND more weightlifting clothes.. and of course supps/foood ;) The 1- How you mess that finger up man? daaaaaamn :/ Skullay- yeah brotha if you look at his newer vids of "legs, push, pull" he has it on his vids.. If you can't find PM me and i'll send :D ------------------------- ON...
Keg Workout Mazz 3 9 yearsMazz (573): Didn't see that coming
How long would it take to learn to deadlift? DFMaster240 10 9 yearsSchafer240 (1): A helpful thing I did when I started doing deadlifts face sideways to a mirror while lifting and keep an eye on your form, this and keep it light to you get your form dialed
Is circuit training any good? Q_Armstrong 4 9 yearsQ_Armstrong (64): Cheers for your replies, it sounds like circuit training is definitely not in line with my goals so i may do it occasionally for something different but other than that i'll leave it, thanks
PHAT! moke912 14 9 yearsmoke912 (118): Okay thank you
PHAT changes alexvierling 3 9 yearsalexvierling (262): Most of my gains were strength gains. I had a huge increase in my Bench. I put on a little lean muscle nothing extreme though, but i really like the program.
When and how ? moke912 7 9 yearsmoke912 (118): I can do them easily man I was doing calisthenics I will add weight to do 8-12 reps
THIS OR THIS ?! moke912 17 9 yearsseansm10 (906): Aha
Deadlifts and PHAT. KalletSc 9 9 yearsSwayz87 (9039): When I ran Phat I would switch out the Main lifts every 4 weeks... so legs I switched Squats for heavy Leg presses and Stiff Legged DLs for Regular ones...I would then switch back to squats and Stiff legged after another 4 weeks...
Leg routine need fixes? Ludde 1 9 yearsLudde (1): Last time i posted a leg routine it needed some fixes, now tell me what you think! Quads Squats 5x5-20 Legpress/front squats 4x5-20 walking lunges dumbells 3xF Leg extensions 3x20 Hamstings/claves Stiff deads 5x5-20 Leg curls 3x5-20 High stance leg press 4x5-20 Claves raises 3x5-20 donkey raises 3x5-20
Warming up for PHAT ? ionatan 4 9 yearsOhhLoLo (3393): its always good to have warm shoulders so you dont tear anything? shit its beneficial to warm up everything no matter what "day" or split youre on; get the blood flowin and prevent injuries
Beginner advice cgfern 4 9 yearsPittMuscle (1896): Don't go too low on carbs, you still need them. Keep your macros somewhere around Protein/Carb/Fat 50/30/20 or 40/40/20 when starting out until you know your body. There's also no NEED to eat 5-6 small meals, if you want to fine, but there's no real extra benefit.
DoggCrapp/ Smolov squat Hybrid WinnersNeverQuit 16 9 yearsWinnersNeverQuit (10311): Off season/pre season training together, however ive just squatted 2days in a row with very light weight 200lbs to get my technique perfect and my knees are already suffering, so I think that it may not be suitable to me, so ill just up the frequency of doggcrapp as a whole instead hitting everytging 2X weekly, eg Chest, shoulder, tris, lat width, lat thickness Bis, forearms, traps, calves, hams, legs Off Repeat Taking a deload week this week,...
deload week 531 DETERMINED1 9 9 yearsBaiTu (3096): I thought the deload week was 40% X5, 50 % x 5 and 60% X5. I think I definitely needed it because when I did my first deload week a couple of weeks ago even those weights felt heavy to me.
As I've turned 18 today. ilifthard 14 9 yearsilifthard (3241): LOL that's Alex! Well I can show you a pic of mine on birthday party, lol! I'm the shirtless one! Lolz...
How to get ripped. haroon1 22 9 yearsxlGrimlx (94): sometimes ya just have to see something a bit off..haha
DoggCrapp WinnersNeverQuit Jump to first page42Jump to last page 9 yearsWinnersNeverQuit (10311): Really starting to see amazing progress on some exercises however just got to change some out as they've been in my routine for a while which would probably explain why i haven't got as good progress on them as i have in some of the other exercsies i'm doing
Motivation Website newguy 1 9 yearsnewguy (1): Hey guys, I saw in an online paper once a list of websites that you set a goal and then you get people to sign up to your progress and you 'login' and check of when you have been to the gym etc and it sends them daily updates etc saying you either went to the gym or whatever your plan says you will do. Does anyone know of these websites? Cheers guys.
My 5/3/1 program log to fix my mistakes varunj17 Jump to first page85Jump to last page 9 yearsvarunj17 (498): i have a deload week as week4.... my assitance on chest day is Big but boring bench press( 5*10) incline db press with wide grip pull ups( 4*10) One-arm dumbell row( 4*10)
Need some help with a training program Imirinhard 11 9 yearsNorIda (46958): First off, Listen to Dwatson. I too, was tiny, and couldn't lift worth crap when I first started. And Now I'm quite experienced. Why? Because I was motivated, and hated being Tiny, and barely lifting the bar. Eat food, Lift, rest. Do Push-ups at home, sit ups.. Find a friend that you can workout with.. There are so many options, but don't quit the gym. Just work harder.
how many exercices per muscle group ionatan 4 9 yearsPopeye25 (1692): cmon man i just checked n uv made 3 r 4 threads about upper/lower
Advice, New, PHAT rklohe 10 9 yearsrklohe (511): Awesome thank you guys so much. Today I am going to go through everything I eat and am making a spread sheet logging the protein, fat, calories, and carbs in everything and I will repost later tonight with an altered diet plan and hopefully I can get some feedback. Already loving being part of this group! Anyone have anything to say about PHAT? Today is day 2 and Im about to go destroy my back is killin right now!!!
New Workout For Clean Bulking? suggestion Moyo 10 9 yearsboettcherboy (43): if you want the workout plan just go to page 14, the definition for it is on page 13
Visalus WARHORSE 13 9 yearsWARHORSE (148): SInce I'm new here can you tell me what they are ? Thanks
Help with finding a plan for a 17 yearold camenskill247 7 9 yearsDETERMINED1 (2239): in other words the pictures are cool but i dont want to read it all
Good workout routine? help spyderboys 1 9 yearsspyderboys (136): so i do bjj (brazilian jiu jitsu) 4-5 times a week its very tiring i probably burn alot of calories and i get really tired the rest of the day after it, so my question is how can i incorporate Olympic lifts and strength training into a bodybuilding program? i want the good physique but i also want to be as strong as possible i think im trying to train 3x a week just so i don't over train, so any suggestions or workouts you guys use that...
Upper/Lower Body Split advice ionatan 2 9 yearsPopeye25 (1692): that routine should be ok but i found it to be too much after a couple of weeks of doin it very similar. i switched to lyle mcdonalds routine and like it way more. i changed it slightly to my liking its basically 2 pushes 2 pulls of ur choice followed by isolation work for arms and traps 1st push and pull should be heaby like 4-8 2nd push and pull are around 8-12(i do sets of 10) same thing for legs eg; mon;lower deadlifts front squats ham...
What do you think about my training program? VytasP 10 9 yearsmikew (11494): I would cut back on the ab work. No need to hit them all the time. If you BF is low they will show. Otherwise cut before building muscle. My $0.02.
Total Workout Advice philly_heaps 3 9 yearscorym (10): if you plan on sticking around the weightlifting/bodybuilding scene you will soon find out that everybody has there own opinions and will all say different things about routines and diet..fact is all bodys are different and the same thing will not work as well for good, lift hard, and sleep i found was repeatedly told to start there =)
Calves @Skully, @Dwatson, @..ME^^ brian12 26 9 yearsBrettDaniels (313): Dunno why but ive never had trouble with my calves, currently they're bigger than my arms... i combine power and high reps in the workout and try and get as many angles as possible. Definitely gunna start aiming for 50 every time in the shower
PHAT and throw up. ilifthard 5 9 yearsChris (156): I work out in the morning about 45min after having a whole breakfast and never felt like puking. Tbh I don't know how some ppl train on an empty stomach
Finishing up PHAT looking for a new routine. talha_b 11 9 yearsJelet (2190): Phat for life... I plan on just switching out exercises every now and then. And maybe order ofafew exercises
5/3/1 Help Swift 6 9 yearsmikew (11494): Based on what the author of the book accomplished it makes sense to take his word for it. If I recall, he hates on people who insist on doing shit their own way even if it doesn't produce results. There is no harm in following the prescribed supp exercises for one month... it might open your eyes to something new. It ain't gonna hurt ya. The exception would be taking the advice of another expert. I train with a power lifting coach 1x a month...
Weight lifting VS bodybuilding brian12 5 9 yearsbrian12 (9495): I agree with you on all points! I think this video is good for some guys who are new to gym and only focus on adding weight (with shocking form)^^
bodyweight routine Ramses 12 9 yearsPopeye25 (1692): yup
Warrior diet samalama034 2 9 yearsOhhLoLo (3393): I am, a warrior.
Current 3-day routine, thinking of a change mero 6 9 yearsWinnersNeverQuit (10311): @mero Why not try doggcrapp, fits all the criteria you mentioned above, Size, Strength, only in the gym 3X weekly for roughly 1 hour max, plus you mentioned overall fitness, he recommends cardio most non-training days which i think you fit you well
What does it take to become a fitness model? UPumper 18 9 yearsOhhLoLo (3393): id like to be a fitness model at some point, i feel like im too young(20) and still got mah baby facee! gotta up my bodyweight too, nobody likes a skinny kid with abs.
How do I make my chest more defibed UPumper 14 9 yearsDETERMINED1 (2239): Open thread to view post.
MAX-OT, Full Cycle, Progress Thread WinnersNeverQuit Jump to first page106Jump to last page 9 yearsjobson50 (1): Some great progress here and I love your workout routine! I found that this weight loss site contains many different workout routines which are very effective at getting rid of stubborn belly fat and helping you attain a six pack abs.
***Rohrbacher's Alpha Log*** SRorhrbac0808 Jump to first page104Jump to last page 9 yearsDETERMINED1 (2239): IN4 531 SETUP
Building Mass CianScott 3 9 yearsCrypt (100): I'm fairly new here, but I would suggest you search the forums first before posting a question like this. In many of these posts there is information on this sort of matter. But generally; rep ranges of 3 - 5 are primarily strength gains 8 - 12 are more for size gains. correct me if im wrong?
HCT 12 program? Crypt 5 9 yearsCrypt (100): @brian12 Thank you so much, that is a great help! I think I will try the 3 day routine first to see how ti goes if you say the intensity is better and throw in the shoulder shocker workout (looks decent). The only other thing I'm still unclear about is what rep ranges and how many sets should I be aiming for in each exercise? But thanks for a great and quick response, will start this program tomorrow :)
Workout programmes for fitness model's BWestern 12 9 yearsSwayz87 (9039): BWAHAHAHAHAHAAAAAAAAAAAAAAAAAAAA FUGGIN EK!!!! These cheeky Kunts think you thought OP was a DUDE!!!! BAHAHAHAHAHAHAHAHAHAHA the best part is they are all like ohhh really?? "I wanna do fitness" hahahaha NEWS FLASH HE is talking about WOMENS Body Building here people! NOTHING A GUY SHOULD BE DOING! hahaha silly kunts dont know better.... EK, OP is a guy and he is wanting to be in magazines not on stage....Not a girl wanting to do...
HELP, I NEED TO GAIN weight... JimYounghandsome 25 9 yearsPopeye25 (1692): so figure out the mmacros(pro/carb/fat/cals) for those 3 meals.
Advice for Semi-Newb blomanto 3 9 yearsAustralianOak (1504): Hey bro, since you seem a bit new to this, i really recommend purchasing a really good thick bodybuilding book. I say this on alot of these really newbie sort of questions mainly because its what i regret not doing when i first started. after one really good book like A-Z bodybuilding, you will have gained more useful knowledge then aimlessly searching around the internet. But yeah therte is a thread on good books so look that up and gain some...
EKnight's modified Westside Barbell routine eknight Jump to first page42Jump to last page 9 yearsSwayz87 (9039): Your basically talking about the way arnold lifted....He would do REALLY heavy power lifts on compound stuff Bench,squat, etc...and then lift for hypo during other parts of his routine...
Anyone ever do.... SRorhrbac0808 9 9 yearsDETERMINED1 (2239): having trouble understanding your question but you estimate 1rm based on the below formula Weight x Reps x .0333 + Weight = Estimated 1RM from there you would re calculate your percentages if anything changed hope this helps
who wants to kill me?!?!? evolution17 6 9 yearsJusu (618): Shit I used a wrong word 'cause here in Finland those are known also "Chinese push-ups" but I meant handstand push-ups.
Kris Gethin 12 Week Trainer correra911 17 9 yearsBrahette (1): yeah I did this program a few months back, it more or less made me lose heaps of weight. I wouldn't say I got much muscle mass added doing it but if cutting is your main goal then do it.
Success Stories BWestern Jump to first page39Jump to last page 9 yearsthe1 (33861): thanks bro, nxt goal is to be as shredded as you in your after pic.
Deloading BWestern 9 9 yearsDETERMINED1 (2239): yea i wish the set up of these forums were a little different... we could have a bunch of great sticky threads like that one to answer a lot of the repeated questions
Fight Labs Test 400 - Question newguy 7 9 yearssohail92 (271): The guy who is trying to sell you it is an idiot. Especially if he knows your new to bodybuilding Prohormones can do some nasty damage if not taken with care and a PCT is still required to get your testosterone levels back to normal. If you feel you need to buy something I recommend: - a good protein blend - some creatine monohydrate - a multivitamin - fish oil - lots of clean food to get your diet perfect
Lines between lower abs and groin Sutto 9 9 yearsVelvetTLeopard (16): This line is called the inguinal ligament and has not a single muscle fiber in it. It is formed by the external abdominal oblique aponeurosis and is continuous with the fascia lata of the thigh. There are no superficial muscles lying on these ligaments to define. There is no way to "define" them other than have as little fat in the area. As far as is known ligaments can not be exercised in any efficient way. You either have nice,...
New builder. Need help. ConnorHD3 5 9 yearsbrian12 (9495): You already got some solid advice! You need to work out what your basic calorie needs are, and eat well above that. I started training at a weight of 121 @ 5 11 - I got up to 204lbs. As the guys already said - eat eat eat. and train train train. Rest rest rest. You will grow Here is a really solid training routine that uses all the compound exercises. clickable text
Correra911 Progress Log correra911 4 9 yearstheoriginal (19): haha , yea not many people catch that but hes the editor-in-chief of that website...
More carbs or proteins while bulking? BWestern 8 9 yearsdwatson (26511): No problem!
Bulking Macros BWestern 1 9 yearsBWestern (121): here's the situation... I'm currently bulking, my amount of calories per day needed to gain weight/muscle is 2991 calories. my question is, following the 1, 2, 3 unit rule, should I have 2 units of carbs and 3 units of proteins to bulk (so 249 grams of carbs and 373 grams of protein) or would it be better to have 2 units of protein (249 grams) and 3 units of carbs (373 grams). Also should i change my fats or keep them the same? my fats are...
Deloading BWestern 5 9 yearsAustralianOak (1504): @MrMailliw Thats actually a good point man, im still only 17 and i usually follow deloads if the program says so like i will, do the cruise phase on doggcrapp. But i was just thinking about guys who do their 'own' program whatver that may be to maybe try to look out for the burning out symptoms or the ones u described like joints. -AA
anyone here only do isolation exercises? drakula 9 9 yearsigg (2626): I used only do isolation excersises mainly cuz i didn't want to look like a dick getting compounds wrong but then i thought fuck it, since then the progress has been much better
Rest Periods BWestern 3 9 yearsYoungbrah (112): Just so you dont make this mistake again make sure you have deload weeks id say once every 4 - 6 weeks. During these weeks go the gym but drop the weights to like 60% of what you usually do. YB
Your Current Program/ Split SRorhrbac0808 19 9 yearsDragonian (4951): Legs literally none same with arms, shoulders and back+chest seem to get slightly weaker each week as expected
Effective cardio BWestern 8 9 yearsseansm10 (906): if you got a buddy to help you out, you can do car pushes, ive never felt such a pump in my quads than when me and a friend tried to push my buddies car to get it started(fuckin idiot left his lights on when we went to play soccer!)
Bought a bulk program, thougts on this ? nelfiweezy 22 9 yearsnelfiweezy (4): why is it a burn ? i been working out for 2 months i know im not big.. sad troll attempt
Thoughts On PHAT correra911 6 9 yearseknight (58109): -EK
DC vs Conventional Strength AustralianOak 5 9 yearsAustralianOak (1504): Decided to stick with DC for a bit, so it will make me stronger on a number of different exercises, instead of a couple.
Really Confused about which Routine to do Maqsood27 8 9 years19KCarrington (19): Uh two biggest problem I see, is your lifting weight and diet! Lifting wise, you need to get to a gym where you can hit your potential and go up. No offense, but 200 for squat and bench is pretty low... Second, your diet needs to go up in calories, protein, and carbs. Healthy fats will help as well. Im doing 4,200 cals a day, 250g protein, and 450g carbs and thats still not enough for me sometimes (5'8", 174lbs). PHAT would be a good place...
PHAT Kyle0910 16 9 yearsKyle0910 (42): So just an update after my first week of PHAT I have gained 5 lbs. didn't think that was really possible but maybe I just weighed myself wrong or at a bad time. My diet throughout the day is solid but if I find out I'm not getting in enough calories or protein I'll have like 3 mcdoubles just to push me over my maintenance. Maybe it's all just Fat. Regardless, I love the program!
*URGENT* Need help ASAP before its too late alikazime 9 9 yearsSwayz87 (9039): Looks aight brah....BUT depends you wanna lose weight first or gain??? I'd prob cut if your pretty high in the BF%...then Clean bulk from there. If thats the case and you wanna bulk...Shit do that diet...but cut out the toast only one time a day max. Just to cut back on cals a bit and shit that much toast aint really needed..I would calculate how many cals a day that diet comes out to and go from there. If it comes to like 2000 your...
PHAT soreness Rand 6 9 yearseknight (58109): Negative. Technically the human body doesn't produce actual lactic acid. It produces lactate, but even there, increases in lactate concentration doesn't result in DOMS or any kind of acidosis. delayed onset muscle soreness. Lactate can't donate a proton to create acid, thus the acidic form of lactate (lactic acid) isn't actually produced in muscle. That's a myth. -EK
PHAT progress PICS* alexmuller Jump to first page84Jump to last page 9 yearsalexmuller (5452): HAHAHA yeah they my leg day shorts. THey very stretch and dont restrict my deep hack squats and lunges.
Super-Drop Set Jake3Tears 5 9 yearsbrian12 (9495): Sounds like it will give a great pump - but I wouldn't use super drop sets often - great to add in from time to time, but it's just a tool, not a permanent way of training.
Phat Abs/Forearms sweatorgohome1 4 9 yearsalexmuller (5452): No problem.
no incline for phat bosssantana 15 9 yearsbosssantana (103): nicee as soon as i go to the new gym im most likely will do phat , maybe i will do what you did first have to see how it all goes
Wendler 5-3-1 BaiTu 15 9 yearsPopeye25 (1692): na u cant ,just asked brandon cambell on youtube. he started today. i seriously reccomend u follow him . he responds to all comments hes big as fuck n knows his shit more than any1 iv ever sees.will be followin him and matt ogus closely while they r on 531.. what do u think of doing like EKs routine r some crazy russian shit which adds pounds to ur lifts right away n then jumping to 531 after a cycle of somethin like that. ?
PHAT Log - Siddon41 siddon41 10 9 yearssiddon41 (91): Height - 5'3" Weight - 139 lb Age - 21 All data is based on last set reps (3rd or 4th set) Heavier Lifts Are Below Flat Bench - 165 (7-8 reps) Incline Dumbbell Press - 65s (8-9 reps) Dumbbell Rows - Single - 90 (8-9 reps) Romanian Deadlifts - 225 (8 reps) DB Shoulder Press - 60s (9 reps or so) Squat - 245 (10 reps) Still trying to figure out Power Day weights..
phat? sweatorgohome1 2 9 yearsJelet (2190): your forearms will get worked, dont worry. my forearms are always pumped and get a good workout when i train on my power days from balancing the heavy weight that i use..., and shoulder/back hypertrophy they get pumped when doing back and chest/arm hypertrophy. they always get pumped.. i think they even grew a little this past month. but it may be just me.
finished cut phat or max ot sweatorgohome1 13 9 yearsWinnersNeverQuit (10311): if you look at jim vordovas interbeiws he changes it up every 8 weeks, sometimes he goes high volume/ reps, other time he'll do the opposite
(beginners)..Hope this helps GraemeJamieson 5 9 yearseknight (58109): This is far to advanced for beginners, and in terms of muscle gains neurological adaptation to motor fiber recruitment actually takes about 8 weeks- so you don't want to make changes every week, but about once every eight weeks. That's why programs like P90X don't build much mass, they just burn a ton of calories. Best advice to beginners- keep it simple. No supersets, no drop sets, no advanced techniques. Beginners are not advanced- that's why...
fst-7 bosssantana 8 9 yearsbosssantana (103): @ipwndtrade nice i will give it a try soon thanks for the help woo woo
Bulking and Maintenance PYOOnGDOOnG 3 9 yearsPYOOnGDOOnG (1): Haha no, I'm about 10%. I want to bulk up to get more muscular, but then cut to 5% with minimal muscle loss.
Opinion on Jim Stoppani's routine? mastamuffin 3 9 yearsvarunj17 (498): although I am not Greek god myself...I have never liked Jim Stoppani...maybe i am wrong.. I find better info here though...
FST-7 Jusu 2 9 yearsChristf (2910): you can start here:
Leangains advice/opinions knockout2281 1 9 yearsknockout2281 (181): I've heard a number of good things from people who have done a Leangains type of diet and was thinking of trying it out. Has anyone here done it or have any opinions on it? Anything you wish you new before starting?
Joining The Army. Babic94 14 9 yearskbradley88 (210): No you dont get a hard time, u could save there life u rely on each other you could save his life, you will make the best friends of your life bar non, u wil gain so much repspect for your average joe bloggs who u dont know, 3 weeks into trainin they will be like ur brothers
Confused by PRO's routines Mark3693 8 9 yearsbrian12 (9495): I agree with this. I certainly wouldn't train any muscle group more than twice a week. But you need to see what works best for you. Either one muscle group a day, single body part split OR something like ABAB, so two upper body sessions and two lower body sessions per week. The total volume will be similar with ABAB being slightly more. You need to experiment with both. Do one style for 6 months, and the other for another 6 months. Once you...
How much to lift? sumdudeonline 5 9 yearssumdudeonline (1): Awesome thank you, and I'm assuming by 5x5's and 5x3's you mean 5 sets x 5 or 3 reps. Thank You very much for the tips, I think that answers my specific questions but anything else you want to say I'll read and consider. Josh
Scott Herman's Pec Workout. DavidP94 5 9 yearsigg (2626): use a parallel grip, reduces the tension on shoulders. scott herman makes way too much noise man wtf.
HELP ! is Xtend safe ? newbbfemme 24 9 yearsJLC (36): Are you from Denmark? There is a lot of danish website regarding foodlogs etc, where you can sign up for free and do the calc. Havent tried xtend, but heard a lot good.
day 1 of PHAT OhhLoLo 4 9 yearsOhhLoLo (3393): that was the hardest day 1 of my life.
Stronglifts 5x5 LilSchwarz 18 9 yearsc0llier (1): I'm doing SL5x5 for 10 weeks and I add some accessory exercises, because at the beginning it was too easy to finish the workouts. I add neutral grip chin-ups in workout A and dips in workout B. 3 sets and 5-10 reps. But, now I don't feel that the are necessary anymore, because workouts are becoming longer and I limit my workouts within 1hr15min. But, I will keep doing as long as I can, because I like them. When I changed gym in week 6, the...
Building and structure of a solid plan. FrostyMTFU 2 9 yearsBaiTu (3096): What about don't reinvent the wheel? Aren't there plenty of plans that have already been built? Starting Strength Stronglifts 5by5 Phat German Volume Training Just to name a few that I know of off the top of my head.
Serge Nubret Routine Kyle0910 9 9 yearsDexdbest (4792): If you're talking about my routine then ill remind you that it is fullbody, about 80 sets in just one workout involving all muscles, seems harder imo. If you're talking about yours then i'd say its basically the same thing just try it and see how it works for you
supersets vs. straight sets jaydiddy85 7 9 yearsKyle0910 (42): I just saw a layne Norton interview that says he has never found any evidence to believe there is such a thing as over-training and that all it is is that you get mentally tired and not motivated to keep lifting. He says in his interview that he has found no evidence (scientifically or experience wise) to lead him to believe "over-training" can lead to a catabolic state. The interview is on the forums.
fst-7 ipwndtrade 13 9 yearsdwatson (26511): ^^^^^^
For jusu Dexdbest Jump to first page42Jump to last page 9 yearsDexdbest (4792): @dwatson i get you man, i dont mean iv turned to shwarzenneger, i mean the workout really surprised me, i expected to be sick by now but my body is responding well. Maybe i made it sound too much, lol, sorry about that. I have measured but havent yet weighd. My chest has gone form 38 to about 38.2 or so. Thighs from 19.1 to 19.2. Cant accurately measure shoulder by myself but they seem better. But dwat i agree with you. This isnt a miracle...
My 12 week cut up. 1 week until show May 6 leeaxon 1 9 yearsleeaxon (10): 12 week cutting plan (3 months). This is based upon my working week. I work Mon-Fri 12pm-8pm. Train 6 days. 2 of the 6 are a leg split routine to focus on hamstrings and calves twice during week. Abs trained every other day. Basics bread, no dairy, no sugar where possible, no sat fats. No beer or dark alchohol. All my chicken is 'smart price'. Eggs are 'smart price'. 1 cheat meal per week. 'Meal' not day. When you...
Loosing strength using MAX-OT. ilifthard 8 9 yearsseansm10 (906): i think that no deload necessary under 25years is kind of a theory or myth. i know younger bodies are more effective at recovery then an older adversary, but whos to say pushing it past what you should be doing wont just as, or more negative at the younger age? i see so many people my age with shoulder, or wherever problems from going hard so frequently
GVT??? ideas jeeza_1234 8 9 yearsjeeza_1234 (279): I did legs today and i felt sick after and still feel weird an hour later :( Felt like giving up, but whats the point of giving up.. quiters never win :)
-Touching- Need advice on a lifechange Xandre 6 9 yearsectomorph94 (879): Hey Xandre, Firstly welcome to the forums. I'm glad you posted and no one is going to make fun of you due to a language gap. We all started somewhere and there's no shame in it. Genuinely realizing that you want to change is the first step of the journey. I'm sorry about your family problems. That must have been tough on you it's always sad to hear the downward spiral such catastrophes can throw people into. I myself have an overweight sister...
[short video] Gym Progress - HIIT and ABs powerofwill1 2 9 yearsthe1 (33861): pretty professional video for a noobie.. good job
[Short Video] - Reg Park Beginner 5x5 Day B powerofwill1 1 9 yearspowerofwill1 (1): I had to leave out the front squats in this session. Time been going to the gym: 1 month Age: 18 This Session: Reg Park 5x5 Beginner - Day B Excercises: Rows 5x5 Standing Press 5x5 Deadlifts 3x5 (2 warm-up sets and 1 "stabilizer set") Wrist Work 2x10 Calves 2x15-20 This is the start of my progress to becoming fit and strong, each week I will post a video of my...
anyone tried this? discuss Ares 4 9 yearsAres (219): thx btw
4 vs 5 Day Split for Lean Mass Vinozio 2 9 yearsbrian12 (9495): Why don't you rather pick a program instead of designing your own. Have a look at PHAT or HCT 12 Your second routine has you doing squats and deadlifts twice a week both. And squats and Deadlifts on the same day - saturday. That is not giving you enough time to recover. Your first routine looks better, but it doesn't look near as good as something like HCT 12 - check it out, it offers a bit more...
GVT, 5x5 v.s. PHAT Agame 10 9 yearsAgame (6): @christf HELL YEA! thats what im looking for but idk for some reason im still skeptical. @dwatson so i take it your plan on going back to PHAT? thats what i might just end up doing
Max Hypertrophy for Ectomorphs ectomorph94 5 9 yearsSRorhrbac0808 (47098): BTW... I just read the actual post.... COME ON MAN!!! fugggggin do the actual workout and quit being a puss... your going to change exercises and rep ranges??? LOL just do the program how it tells you... This is an amazing workout program.. I will probably go back to it after more weeks of PHAT!
another PHAT question Rand 8 9 yearsbrian12 (9495): Hey man, Here is how I did the program a while back (a 4 day split) - maybe this will help! *I did make quite a few changes.. Day 1: Upper Body Power Day • Bent over rows: 3 sets of 5 reps • Weighted Pull ups: 3 sets of 6-10 reps • Flat bench press: 3 sets of 5 reps • Weighted dips: 2 sets of 6-10 reps • Skull crushers: 3 sets of 6-10 reps • Shoulder shocker: 2/3 sets of 6-10 reps Day 2: Lower Body Power...
sports specific training seansm10 10 9 yearshaole (2109): I only read your three paragraphs but I wouldn't do this unless you have at least a two months before the tourny! Football is completely different than soccer. When is the tournament?/how long do you have to get ready?
Dwatson Video: Occlusion Training dwatson Jump to first page32Jump to last page 9 yearsdwatson (26511): Back and chest i was told virtually no. You would probably sufficate yourself w/ the straps. However i did read a study that patients were tested by occluding the arms and doing chest exercise twice a week. Their 1rm increased like 12%, so you could try and run it this way also. Also, shoulders will be difficult also because occluding them would be challenging. If i find anything else i'll be sure to update everyone.
Layne Norton, Occlusion training dwatson Jump to first page43Jump to last page 9 yearsdwatson (26511): I can see your concern. I have yet to find anything regarding 'long training' effects. Keep in mind this type of training is not designed to be practiced more then 30 mins i would say. And that is at a max. 1-3 times a week. I would also recommend using occlusion somewhat 'cycled' and not to be used to substitute heavy training. But its more then just 'trapping blood' to the occluded muscle. By occluding the muscle you activate muscle fibers...
ZyzzBible is a good book? Aitor67 6 9 yearsSwayz87 (9039): THIS!!! SHIT TON of more knowledge in it!! not just Work outs but Nutrition/contest prep..the whole nine yards!
Next few weeks of PHAT Training Matt7 7 9 yearsMatt7 (67): Top Lad, cheers pal
zyzz leg workout warrior 15 9 yearsPopeye25 (1692): i think its cus they r such big muscles and pump a lot of blood
16 year old training advice Blazin 15 9 yearsPopeye25 (1692): he could still do core just not a whole day of it
Starting Strength - Power Cleans BaiTu 3 9 yearsBaiTu (3096): Any actual olympic lifters you would recommend? One of my issues is that it seems they generally only do one rep and then drop the bar.
Time to get PHAT!! Ttime21 4 9 yearsIrishGymSheep (10554): When Layne himself maker of the article talks about it you don't need opinions bro.
read and critique my new routine for mass lyricalg1985 17 9 yearslyricalg1985 (7): haha quality picture..
HIIT jkkj303 4 9 yearsacxonline (1): I am currently trying to retain muscle and burn fat, so at the end of my workouts, I would go to the track and sprint straights and walk curves about 2-3 times a week. Does it matter if I walk or jog the curves? I assumed I wanted to walk as if I'm taking a 30-40 second rest for the next set.
Cutting Programme jamieboy22 18 9 yearseknight (58109): Hypertrophy refers to muscle growth. A muscle can only do two things: grow (hypertrophy) or shrink (atrophy). -EK
Following the simplyshredded female program! kahlibreeze 13 9 yearsCorkey (291): stop being a knob
Help with german volume training ? moke912 26 9 yearsPopeye25 (1692): lol u mad
Looking to transform my body, please help. AlexanderBurton Jump to first page35Jump to last page 9 yearsAlexanderBurton (4): Seriously folks, i really need help, i don't know what else to do, i've been told so much different stuff that my brain is fried!
HELP PLEASE Don01 6 9 yearsPopeye25 (1692): eat a caloric deficit
*THE OFFICIAL SWAYZ GETS PHAT THREAD* Swayz87 Jump to first page304Jump to last page 9 yearsIrishGymSheep (10554): ^When Swayz returns and posts regular updates^
im doing max ot bosssantana 6 9 yearsbosssantana (103): impressive mines went up as well looking forward to today >:]
My Workout Routine: Any Changes Needed? b23ketball4life 4 9 yearsmikestheguy (261): Ok well the top 2 priorities during the off season is injury recovery and strengthening program. You might want to look into Macro-, Meso-, and Micro- cycles to fully plan out the entire basketball season. Only recommendation, cause I don't know much about basketball conditioning, is to start with a strengthening program for 8-12 weeks and follow it up with a hypertrophy program for 8-12 weeks. I don't know how much time you have to work with...
Diet and shredded dicebb 7 9 yearsseansm10 (906): dragonian youre one jacked MFer. i think this everytime i see your avi
Need Some Cutting Advice JangoJamie 5 9 yearsJangoJamie (13): [/quote]It would be a mix of all three!!! You mainly want to worry about Diet though!!! this more then anything will be the key to getting lean/ripped/and or showing abs! I would check out the diet tags we have on the site and check them out for info...[/quote] Ok cheers Swayz I'l check out the diet tag section.. What do you usually eat throughout the week? Jamie.
Arnold's High Volume routine beneficial? LilSchwarz 9 9 yearsLilSchwarz (13): all websites and book say this was his routine,i even have an old book by Robert Kennedy called Beef it and its the same routine. can i overtrain in two weeks?
100 REPS c3pOMG 26 9 yearsadam82a (3100): Thing is, the first month is the easy part, since its getting harder for each day that passes. So I am expecting to see more gains over the last month. I am not sure if its placebo or not, it feels like I my back has grown a bit. Try it out for a few weeks and see how it goes for you. I quite like it so far, a nice challenge for myself.
What kind of results can I expect from PHAT? alexmuller 30 9 yearsZwalk (906): Tips and changes were that I actually did more exercises than it intended for me to do, didn't incorporate legs every day. I would do MTW power, TFSun Hypertrophy Leg workout was in the morning on thursday, followed by my hypertrophy chest and tricep workout later that evening. And eat your ass off
Create a Workout Mazz 6 9 yearsIrishGymSheep (10554): Monday - Back, Rear Delts Pullups 4 sets after warm ups first set stopping 2 reps short of fail, set 2 and 3 stoping 1 rep short of fail, final set to fail. Bent Over Rows 3x8 Kroc single arm db rows 3 sets each side 16-24 reps Rear Delt Rows 3x12 1 drop set Wednesday - Chest, Front/Mid Delts Flat Bench 3x8 Dips 3x8 Shoulder Press Incline Flies 4x12 Leaning lateral single arm raises 3x10 Plate Raises 3x12 Friday - Legs Squats 3x10 Jeffersons...
New Split Ideas/Help 19KCarrington 11 9 yearsdwatson (26511): I had a phone call with @19KCarrington, i told him to post on here what he thought to get others input. I gave him my input and thought possibly his last split was working against him more then for him. Not saying it was wrong but we hit DB press - heavy, Incline press - heavy, Decline press - heavy and also did flys (If i remember) then we hit arms and went heavy. (like i said i got a good workout and it was something new) To everyone else,...
5x5 2 day split advice. Rand 3 9 yearsalexmuller (5452): if you are already that strong and have made so much progress then move on to a 4 day split and isolate each muscles, you will gain a lot more size!!
Greg Plitt's 3 week bulk, 1 week cut input? just22 4 9 yearsalexmuller (5452): bro just workout what your daily calorie intake should be, get in those macros without a massive surplus and you should stay lean. iv never actually "bulked", i get in all the right macros and my abs show all year round and i pick up muscle, i dont have that super tight skin like cover models, but because i stay pretty lean it takes like 7 days for me to cut to that by just manipulating my carbs and including a little bit of cardio....
F*ck Jay Cutler JJ3065 12 9 yearsJJ3065 (6900): What is this amateur hour? It's in the op. IronMaiden 1 9 yearsIronMaiden (13): Anyone else do this program here? Ive been doing it for almost a year. Awesome well rounded program for hypertrophy/strength based mainly on compound lifts. It cycles set/rep schemes and has many exercises to choose from. Focuses on the 4 main motions (lift, press, squat, pull). I need some fellow GSTers over
layne norton PHAT PROGRAM brahs. Jelet 4 9 yearseknight (58109): Closest thing is toe presses on a 45 degree leg press. -EK
5x5 program salvati5 15 9 yearssalvati5 (25): Ok so I'll start counting them w/ carbs and proteins. and Literally I eat the the same thing every day. It's the only way for me to stay disciplined Since cleaning up my diet I have noticed a difference but it's not to the extent that I'd like.
HST Routine ilifthard 1 9 yearsilifthard (3241): Sup everybody. Has anybody tried HST Routine? I'm looking forward to start a new program on the next Monday. I haven't -EVER- tried working out only three times a week so it might be a problem. Anyway, has somebody tried it?
How important is a structured program? the1 9 9 yearsPopeye25 (1692): i did a structured program for last few months and b4 that i used to wing it. i started wingin workouts again but with a little structure as in i have a set day for each bodypart and i always do certain movements(squats/deads/dbpress/shoulder press/2 rows/a pulldwown)etc i think this way is the most fun. i used to concentrate too much on the workouts and not enough on the diet.
Maintaining muscle-mass while traveling? eric_deslauriers 9 9 yearsTrackoldfield (34): No worries yer its got some quality workouts!
Diet and Routine Update varunj17 9 9 yearsvarunj17 (498): Started the PHAT routine..into my 2nd week..wasnt able to execute all the moves on Hypertrophy days... i have read in this forum a lot about the original PHAT that different from layne norton's Phat rputine? Also can someone send me infor and links about the original and the best GVT?
5x5 mallon 6 9 yearshaole (2109): I didn't say it didn't just taxed my cardio/stamina when I play hockey (mainly the squating heavy 3 times a week!). I'm going to do that routine in my next off season to build up strength. I did learn a lot from doing that routine though as far as my rest and recovery times and frequency and load...basically supercompensation. I don't have time for long routines that take more than 45 minutes so I split my routine into an AB of AB...
Workouts for size Swift 8 9 yearsjeeza_1234 (279): Try drop sets they are pretty good. Ive seen my chest workouts exploded. Like 1 set on a light rep say 10-20 kg for 12 reps. Then start at your heaviest possible weight say 80 kg, then do as many as you can, then drop off 10 kg the first time, then say you get 7 reps than, take another 10 kg off.
A few questions about PHAT. SamGodd 15 9 yearseknight (58109): Eh. If you move shoulders to after back, you're going to have similar issues, as most rowing exercises incorporate the shoulders in even greater fasion. -EK
what does 4-6 reps range do for you bosssantana 21 9 yearsbosssantana (103): oh i still got to keep the good form and it felt pretty good
has anyone tried max ot bosssantana 6 9 yearsbosssantana (103): okay thnks ima look that app up
1st Post! Layne Norton's Training Split--- SRorhrbac0808 17 9 yearsJelet (2190): Pretty good strength gains, im hoping to have similar results
GVT vs. PHAT Highdeas 11 9 yearsCorkey (291): dude do you live in Johannesburg SA? because theres a guy at my gym that had the Exact same injury and hes just started working out again
What you guys say about this? Jusu 4 9 yearsseansm10 (906): .
arm workout..try it for a few weeks Dave18 3 9 yearsDave18 (36): yeh im saying try the workout for a month or so..i've improved from it
Corkey gets PHAT:) Corkey 28 9 yearsCorkey (291): yeah i always do the last set to failure on hypertrophy days... heres my gym update for today: DAY 2(leg power day) Deadlifts - 6(242), 5(264), 6(264) Front Squats - 6(132), 6(132), 4(154) Hack Squats - 6(352), 6(396), 6(418) Leg Extensions - 6(176), 6(187), 6(198) Lying Leg Curls - 8(47.5), 8(47.5) 8(47.5) Leg Curls - 8(50), 8(60) Standing Calf Raises - 8(172.5), 8(172.5) Seated Calf Raises - 12(165), 10(85)
Layne Norton's PHAT Zwalk 17 9 yearsZwalk (906): Oh and I decided that if after my bulk, when I'm finished cutting I like the result, I will reward myself with a SS tank.
PHAT Cambered Bar jaycub 2 9 yearsseansm10 (906): personally if im holding an ez curl bar and im standing( not sitting on preacher..ever!) i find it very uncomfortable to hold the inside grips, so i use outside. however i think i read someones post here that grip width wont actually effect bicep development, so whatever suits you i suppose
Help Me Please moke912 11 9 yearsmoke912 (118): Thank you a lot man
Help me Zeezilla 9 9 yearsZeezilla (9): ive been doin that for a while now i feel fine man. but im confused with what to eat & when? im 5'8 and 70.2kg not sure if its a ideal weight for me. egg whites tuna chicken veg fruit water cereal crips (chips) is practically the only things i eat.
Deadlifts in PHAT Corkey 13 9 yearsdwatson (26511): Thank you Luka, Thank you.
Over PHAT Corkey Jump to first page48Jump to last page 9 yearsseansm10 (906): if you arent making gains with phat, il place my marbles on that youre doing it wrong. i dont count macros, i just eat a lot, make sure i get lots of protein and ive seen what id say is unreal gains
STARRS 5X5 c3pOMG 11 9 yearsWinnersNeverQuit (10311): ^^^^
Hypertrophy Ttime21 2 9 yearsseansm10 (906): kind of put a capture on what i already knew - more reps makes 'fake muscle' if you wanna call it that. low reps for power, if you want an incredibly brief tldr. this is part of the reason i began phat, it pretty much incorporates both, utilizing 3-5 rep range on power movements on heavy days, and 8-12 and in a couple cases 6-10 and 12-15, best of both worlds sorta good read
My crazy ab workout for 8 pack abs axdelosangeles 10 9 yearsTJBAM (10): I hate to use urban vernacular but there's a lot o haters in here lol. Not going to watch your video, but the pic looks great. Keep it up!
P.H.A.T Ares 20 9 yearsseansm10 (906): @corkey try his routine for a couple of weeks at least, then tailor it to your needs, given that one size fits truly isnt applicable to most tihngs, i found his exact routine has worked for me - although i cut out some bicep exercises, and usually just do 2 exercises in provided rep ranges @zwalk its weird doing explosive db training. or even with the rows, but it feels good and i feel i really breaky a sweat by the sixth set of moving that...
Chest Strength + Hypertrophy Cupcake 17 9 yearsMatt7 (67): Theres a good example of training chest twice a week in one of the Layne Norton articles on here. Rep ranges on a strength day are 3-5 Rep ranges on a hypertrophy day are like 8-12 Have a look on here -
SS article Top 10 Mistakes haole 10 9 yearsmikew (11494): I don't agree that there is a single "best" rep range. As McQueef notes, sets with lower reps will lead more quickly to gains that can be applied to sets with higher reps.
Kris Getthin theoriginal 3 9 yearsMatt7 (67): He's done some awesome stuff. He has also followed his 12 week programme and recorded each workout here - Definitely worth having a look at.
The "Boring But Big" 3-Month Challenge Nman 1 9 yearsNman (42): A very basic program/diet plan/supplementation that will work! The "Boring But Big" 3-Month Challenge
Mike Mentzer's Heavy Duty Training Ben777 9 9 yearsfuark (7): fuaaark you're massive cuz
FST-7 Dragonian 11 9 yearsseansm10 (906):
What is the boards opinion on Mega Shred VOLSAO 3 9 yearshurricane92 (3699): Isn't it just a bunch of omega's?
Max-OT Workout program. Rohid 4 9 yearsPopeye25 (1692): also look up kavin fraissard on youtube he has vids of himself doing max ot. il post a link 2morrow
greg plitt WaxyLizard Jump to first page63Jump to last page 9 yearsWaxyLizard (756): just signed up to his site.. sickest cunt out!
has any1 done any of these programs? Popeye25 7 9 yearsFixinme (1): Was thinking about that insanity workout and follow the nutrion guide to a t and take the proper supps. But would it help speed things up if I took Lipozine as well ??
More GVT help. Kyle0910 27 9 yearsKyle0910 (42): Oh I did read the article quite a bit and looked it up some more so I think I get it pretty well now. I hope this packs on some muscle mass before my cut.
German Volume Training Phase 1 slamdoozle Jump to first page195Jump to last page 9 yearsKyle0910 (42): Hey slamdoozle I was justcurious on what your increase in bench Max was and if the gain was very noticeable and was mainly muscle??
Taylor lautner workout routine? Ludde 28 9 yearsIrishGymSheep (10554): He's made more money than you ever could in 5 life times and has more girls after him than he could lay in 5 life times he did this all with a sub par body and no acting skills. Shouldn't hate just cause he is winning, also I'm blonde got a hint of that red on the ol lions mane though if you know waht I mean.
Thoughts on MIke O'Hearn's program? Chris 15 9 yearshungrypinoy (1): can i apply the 5/3/1 principle to the core lifts?
Layne Nortons PHAT progrmmae adriancullinane Jump to first page33Jump to last page 9 yearsPopeye25 (1692): captain ron please do :D
* GOOD TRAINING PROGRAM FOR NEWBIES * brian12 Jump to first page31Jump to last page 9 yearsbrian12 (9495): Gotta bump this, too many new threads on this :)
i make all my own workouts the1 3 9 yearsbrian12 (9495): I followed a set program for the first time this year. Worked well. but it was a compounds only routine. so nothing fancy. But I also make my own. My current routine is a combo of strength and hypertrophy. I think it's a good idea for newbies to try out many different styles (like strength, 5 days split, 4 day split, upper/lower etc) and then have a basis from which to make their own routine depending on how THEIR body responds
Nutritional / Bulking advice / Motivation Joshwah 13 9 yearsdwatson (26511): Alright, were the same age. I would do it for 10 mins after every workout honestly. But even i cant get myself too. 2-3 times a week. But i bet this answer can very. A good practice is too keep your workouts extremely intense, that'll actually will help you as far as cardio goes too. If you do cardio when your lifting it can help increase muscular strength, bone health and improving the body's ability to take in and use oxygen. If you can take...
10x10 Arm routine JJ3065 Jump to first page44Jump to last page 9 yearsDark_Genesis (93): I like doing the bent over cause it seems to put more stress on the bi's with the hanging and my form is spot on where im only using my bi's not even moving a inch of any part of the arm or shoulder, if i start moving then the weight is to heavy.
Just finished Layne's PHAT - what's next? Avk77 13 9 yearsmikew (11494): Ahh, okay. Yeah, that approach makes sense to me. For non-compound lifts or machine work I usually do 1 set with high time under tension (5 seconds down, 5 sec up). This provides a good burn in half the time of doing several regular sets. Try using TuT and you'll see what I mean. This approach makes for very efficient work outs. Above you said you were considering tacking on a compound lift to the end of your arms workout. This idea...
ab ripper x simplymuscle 3 9 yearsAnkie (882): P90X is just a great way to burn fat to expose your abs, and if you have no muscle it will build you a pretty standard frame. But P90X wont work if you don't follow thier diet as well. I have a old, was close, friend who did it. Amazing results... Seriously impressive. But, you really need to put out and follow all of the details required.
German Volume Training Program arnoldjr 14 9 yearsSLM225 (63): Arnoldjr bro I know that feel, have to eat so much my mumma is like wtf why you eat so much?! And I still find it hard to gain and don't put any fat on whatsoever :P
GVT Program with Strength Added mikestheguy 5 9 yearsslamdoozle (21): Read the last section called "GVT for the advanced lifter."
vertical jump cjp94 10 9 yearshurricane92 (3699): Ya, I train for size and I still use 5X5 squatting. My legs grow with lower weight better than higher reps. If you want to get faster, do legs one day and sprints another. One-legged leg press is awesome for one-foot jumps and also for speed. 5X5 leg press is great for vertical jump too. Once you start doing sprints you'll start seeing your BF% drop even more and that will help you become more explosive as well.
Workout Log - Please review :) nlvl 8 9 yearsnlvl (66): Tell me if you guys got anything :)
Hellraiser Christf 7 9 yearsChristf (2910): yeah, probably not. Plus you gotta make sure your spotter wont eff up or you could get seriously hurt. Looks really intense too
dorian yates blood and guts 6 week program adriancullinane Jump to first page35Jump to last page 9 yearsPopeye25 (1692): no im not doin it cus i tried the back day n it wasnt intense enough even tho i went as heavy as possible
P90X Kyle0910 6 10 yearsKyle0910 (42): Ok thanks everyone. Im trying to cut fat and obviously not cut fat and muscle so i wont be doing this haha. But im not in any cutting phase at the moment, i have a ways to go.