Search Tags
Search for up to four (4) tags at once.
Training Programsx
'Training Programs' Topics
| Title | Author | Posts | Last Post |
| 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 vagina...you better get down there and stock up!! |
| TheDude’s workouts... | Thedude1967 | 9 | 3 yearsNorIda (46958): Ps. The forum is dead af |
| 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. |
| 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 |
| New in the gym | Sistablister | 4 | 4 yearseknight (58109): http://forum.simplyshredded.com/cached/0b8b632376cd0504802d868481677021.png -3X |
| 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. |
| 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. |
| 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. |
| 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. |
| Squat programming | Thomas_Rascon | 3 | 4 yearsThomas_Rascon (19): Why is that? |
| 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. |
| 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 |
| Back training tips by Dr Mike Israetel | AnthonyDee | 1 | 4 yearsAnthonyDee (1): Back training tips by Dr Mike Israetel! https://renaissanceperiodization.com/back-training-tips-hypertrophy/ |
| 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 http://strengtheory.com/size-vs-strength/ |
| 1 year of lifting - no gains | jeff12 | 30 | 4 yearsYeags (1144): Good job keep pushing have faith and know you can do it👍🏻👍🏻👍🏻👍🏻 |
| 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: http://forum.simplyshredded.com/topic/18541/page/1/ppl-routines/#2 |
| 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 |  115 | 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 |
| Transitioning to powerlifting..... | FatKid_AtHeart | 9 | 4 yearsFatKid_AtHeart (1): Thanks for the replies guys checking them out. |
| 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 |
| 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. |
| 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. |
| NEED ADVICE ON Conditioning | Jenrboyle | 7 | 5 yearsSOLARSUPLEX (8314): yeah lets just break her knees |
| bulking plan help please | nightwingbot | 6 | 5 yearsMusicThings (13): Which is why my fats and carbs are exclusively Cool Ranch Doritos :) Jk |
| 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. |
| 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! |
| 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. :( |
| Cellucore c4 or rich piana kill it | jacobshoebridge97 | 6 | 5 yearsRiku_Hakanen (1): C4 definitely |
| zyzz chatroulette | kenzo001 | 1 | 5 yearskenzo001 (1): http://https://youtu.be/pnYJ4s_1cs0 :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! ;) |
| 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 |
| My routine | Tiin099 | 2 | 5 yearsHamb0 (2893): Get your money back if possible, and read the Routine Design for Dummies = profit |
| 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. |
| 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 |
| 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 |
| Some help on workouts, what to eat, etc | ghinobrah | 32 | 5 yearsghinobrah (7): @SOLARSUPLEX Been sticking to a gym sched that I'll post soon. Also been minimizing cardio, not stopping, minimizing. |
| 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? |
| 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! |
| 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 :( |
| 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. |
| Full Body Workouts? | Mr_Muscle2016 | 10 | 5 yearsMr_Muscle2016 (1): @NorIda for hiw long should i stick with stronglifts? |
| Questions about making a great booty, etc... | fitnessgurl88 | 11 | 5 yearsjennaf (1): Guys, you can share link here? _____________________ sexy jumpsuits |
| 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 |
| p/p/l | HardBody | 6 | 5 yearsRobinson252 (118): http://forum.simplyshredded.com/topic/16702/page/1/routine-design-for-dummies-10/ |
| 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 |
| 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 |
| Female Training Routine | EBZ_94 | 5 | 5 yearssathernut (13): Get a book called Strong Curves. Thank me later. |
| candito training bench press program | golago | 12 | 5 yearsFiremanSi (42408): Very odd that u never manipulated the volume or intensity merely the exercise. |
| 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. |
| 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... |
| Kettlebells And Chiropractic – A Winning Com | LifeofaFighter | 3 | 5 yearsLifeofaFighter (25): Have to say, I like your style @Rand |
| 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 |
| 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! |
| MY NEW WEBSITE TO INSPIRE MORE PEOPLE | moke912 | 1 | 6 yearsmoke912 (118): clickable text https://www.youtube.com/watch?v=tjrDlO64vlo |
| 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... |
| PHAT in 4 days | Umoo | 6 | 6 yearseknight (58109): Continued weak knees. -3X |
| 15 year old help with nutrition and workout | bobbyb14 | 5 | 6 yearsZepa (730): @Beans thanks for new link bro! |
| DUP Log | varunj17 | 14 | 6 yearsvarunj17 (498): FORM check people https://www.youtube.com/watch?v=CeBhmO5kj5E 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. gymperformance.ch 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 |
| DUP principles routine | cadream | 2 | 6 yearscadream (10): No one ? |
| Own Push/Pull/Legs Plan. Some help needed | Kopingston | 7 | 6 yearsZepa (730): Thats shitload of volume |
| 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! |
| Bulking routine - help/advice needed | rickyloot | 3 | 6 yearseknight (58109): Just... No. -3X |
| My Legs/Push/Pull routine. Feedback plz. | n1x0n | 19 | 6 yearsRawsteel (940): No, i simply aswered the question below. |
| 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 |
| 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. |
| Simple Push Pull | shredm | 79 | 6 yearseknight (58109): @the1 http://forum.simplyshredded.com/cached/847bc9df28c0302699d94c2efd4cdb49.jpg -3X |
| Good Beginner Routine | moke912 | 2 | 6 yearssamm (1): There are also some in the FAQ thread. |
| 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 | 36 | 6 yearsMortenah (82): want to hit atleast 85kgx3x5 Bench 100kg3x5 squat 150kgx3x5 deadlift 50kgx3x5 OHP before i switch program |
| 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. |
| Online Article | Fayzeh | 1 | 6 yearsFayzeh (1546): Please share a recent article that you read and found interesting. Thank you! Here is mine: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4008806/ |
| Thoughts on my routine. | strengthathletics | 8 | 6 yearsstrengthathletics (16): Okay appreciate it thanks. |
| Journey To Welsh Single Lifts | AarronStenner | 18 | 6 yearsTamere02 (1474): These 2 a days seem brutal man. Props for catching up the missed days |
| 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): http://media.giphy.com/media/VYDhH6csyf0MU/giphy.gif |
| Powered by Rage! Prep to RPS Redemption | _RudeCrew | 423 | 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. |
| 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. |
| 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 |
| 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. |
| 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 | 39 | 6 yearsNorIda (46958): Did these today. Surprised with the pump got! Def going to continue doing them. |
| Squat Success Stories | varunj17 | 66 | 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. |
| 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. |
| 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 |
| Critique my PHUL workout | ParkerHenry | 5 | 6 yearsTimmothyGen (1780): Don't be wishy washy!! |
| 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. |
| 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 |
| 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 |
| BODYWEIGHT MASTERY PROGRESS | dwrkk | 39 | 6 yearsdwrkk (46): https://www.youtube.com/watch?v=TXV8ibDEmgA&feature=youtu.be My attempt at a human flag push up |
| 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 |
| 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 |
| Critque FST-7 Routine | Styrka | 4 | 6 yearsStyrka (1): Any advice please. |
| 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 | 34 | 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 |
| defranco built like a badass | csizemore21 | 7 | 6 yearscsizemore21 (799): Thanks for the feedback man (: |
| My Journey To The 1000lb Club Part 3 | AarronStenner | 38 | 6 yearsAarronStenner (10990): @MMB cheers man, make sure you smash that 400lb mark |
| 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 | 33 | 6 yearsfrui2 (1): Bump |
| 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 .... |
| Critique my PPL Split? | ParkerHenry | 7 | 6 yearsParkerHenry (94): Thanks |
| 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 |
| Westside for Skinny Bastards | frui2 | 13 | 6 yearsfrui2 (1): The template got a little messed up... |
| 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? |
| 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 |
| candito as my next routine | golago | 35 | 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 |
| Bodybuilding Split by Christian Thibaudea | leanr0x | 2 | 6 yearsswollenscott (571): I like his ideas generally. I love cluster sets. Harder then you'd think. |
| Super Mass Gainer (Dymatize) | mariosanton | 4 | 6 yearsKansas___Boyyyyy (3361): He's asking if this mass gainer fucked up his homeboys liver |
| 8 Months Body Transformation "Skinny" | eob717 | 4 | 6 yearsSOLARSUPLEX (8314): So dem legs doe |
| 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? |
| PHUL vs Lyle GBR?? | simpley2 | 8 | 7 yearssimpley2 (1): Anyone else have used PHUL here? how was it for you? |
| 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 |
| 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. |
| ICF 5x5 | SnackIt | 6 | 7 yearsKansas___Boyyyyy (3361): I can hear the O snap from here |
| Hi All, New Here..Looking To Cut | Nasdaq12 | 31 | 7 yearsswollenscott (571): How did the serge nerbret routine go? It's fairly full on no? |
| 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… Psychofitness.net |
| 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 | 49 | 7 yearsTimmothyGen (1780): Das it mane |
| 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. |
| 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? |
| 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 |
| HIT (high intensity training) | goginski | 21 | 7 yearsgoginski (58): yes, I agree. It's strict controlled form with no momentum. |
| Anyone ever done Jason Blaha's 5x5 routine? | DFMaster240 | 18 | 7 yearsNorIda (46958): Who said he ever quit?! |
| 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): http://forum.simplyshredded.com/cached/9cc660b1dc317336c453db43338470b7.jpg |
| 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... |
| Am I PHAT? | swollenscott | 29 | 7 yearsErickFromOmaha (4195): Yea vin diesel looked pathetic |
| Original PHAT | ParkerHenry | 4 | 7 yearsParkerHenry (94): Like, which one do you think is better? |
| 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. |
| 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 |
| 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 |
| 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). |
| need advice on training and diet. | talya | 3 | 7 yearstalya (1): Thanks! |
| strength log | nwt521 | 52 | 7 yearsnwt521 (217): Open to criticism good or bad!!! |
| Upper/lower split. | fitnessz2 | 49 | 7 yearsfitnessz2 (1): -end |
| Strong 360 | cassious | 7 | 7 years360_fiver (76): Wait is it me that's strong? |
| 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 | 228 | 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. |
| Thought about new routine | Dai | 4 | 7 yearsDai (262): Oh thanks for your respond :) |
| 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... :) |
| 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. |
| Pwrlifting vs bodybuilding for bulk | MMB | 4 | 7 yearsnine0seven (2569): Glad I could help! |
| 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 . |
| 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.. http://i0.kym-cdn.com/photos/images/original/000/491/680/171.jpg :) |
| Transformation 2014 | varunj17 | 36 | 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 |
| Post Surgery Workouts | Perfidy | 8 | 7 yearscassious (2926): Yeah, extra long deload |
| Phat or PHUL? | smith96 | 11 | 7 yearssmith96 (16): i Decided on 5/3/1 if youd like to follow log http://forum.simplyshredded.com/topic/13674/17-year-old-531-bbb-log/ |
| Louie Simmons On The Conjugate System | AarronStenner | 6 | 7 yearsGrizzlyBerg (9214): @AarronStenner that's a given |
| 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! |
| Legs/Push/Pull Critique | ajm87 | 4 | 7 yearsHamer93 (9553): Fair enough for the deads |
| Anyone Interested in Taking Yoga Lessons? | sherry438 | 7 | 7 yearskickinchicken (8717): Are there online yoga classes? :/ |
| Peeps' Log | Peepss | 28 | 7 yearsPeepss (25): @Frostshock thanks heaps bro, really helpful stuff, appreciate it. |
| 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 | 37 | 7 yearsJureed (1): My food diary from 1/9/2014: http://oi43.tinypic.com/kamj3b.jpg |
| 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. |
| 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. |
| 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 |
| 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! |
| 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 |
| 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! |
| Making the cut... | Thedude67 | 56 | 7 yearsThedude67 (3088): 315, new PR!! https://www.youtube.com/watch?v=vCjPYTkMhFs&feature=youtube_gdata_player |
| 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 |
| 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! |
| 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) |
| 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. |
| 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): http://www.youtube.com/watch?v=oLvm_--l2kI Not showing up for me. This one? |
| 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. |
| Hamstring Activation In Squats | AarronStenner | 4 | 7 yearsAarronStenner (10990): That's good news then! |
| High Blood Pressure and Diabetes | Johnny253 | 3 | 7 yearsajones46 (11701): "Let food be thy medicine, and medicine be thy food." -Hippocrates |
| 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 |
| fst-7 help please | jamez1991 | 5 | 7 yearscassious (2926): I might try it on my arms for awhile. They look shite! |
| Considering program change, thoughts? | teeeeej | 5 | 7 yearsteeeeej (487): Cheers y'all, appreciate the feedback! I'll look into both of those programs |
| Why is a bicep accessory necessary? | rememberthis | 15 | 7 yearsAKK (1998): Arms and back are the most fun to train. |
| 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 |
| 5/3/1 Log & Becoming Functional | AarronStenner | 214 | 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 |
| New programme: phat, ppl, etc | Hamer93 | 28 | 8 yearsNJA82 (154): Sounds like a solid plan dude! |
| 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 |
| 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 ------>>> |
| Instantly Increase YOUR Vertical Jump With T | MaksPtheTRUTH | 4 | 8 yearsMaksPtheTRUTH (16): Here's more motivation for you guys. http://youtube.com/gbOta8ZPQRo http://youtube.com/m7Qk5QIHNPE |
| Something to watch. | stinkydiver36 | 1 | 8 yearsstinkydiver36 (1861): Watched before hitting the gym. Awesome movie made by a legend. http://www.youtube.com/watch?v=Gvi05OMB5uA |
| 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' |
| Can YOU Dunk? | MaksPtheTRUTH | 48 | 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 | 124 | 8 yearsoceanair (18020): @cassious lmao |
| Your opinion - is this a good starting point | MyOhMy | 22 | 8 yearseventheodds1 (5644): @Hiiibbbb That was funny lol |
| *INSANITY Workout..Who's tried it ? Want it? | FiremanSi | 26 | 8 yearsTyrannosaurusFlex (2641): Much appreciated man, thanks! |
| 5/3/1 | Strongboi | 8 | 8 yearsStrongboi (79): thanks for the advise man, i really apprecciate it! |
| 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 | 31 | 8 yearsFiremanSi (42408): Extended video i found guys. http://www.youtube.com/watch?v=oIago6zY4Xw |
| 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. |
| 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): ^ |
| Basic Tips For MASS | Jealster | 1 | 8 yearsJealster (91): http://www.youtube.com/watch?v=R7s9nXSq-n0 More videos coming soon breaking down each body part with reps and form! like comment and subscribe! |
| Share your routine! | JLC | 47 | 8 yearsteewhat (1972): haha why thankyou. |
| routine, oppinions? | leanr0x | 18 | 8 yearsFiremanSi (42408): 2nd one for sure.. first one was madness. |
| 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 |
| 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 | 287 | 8 yearsScotian (9922): Happy birthday rj! |
| solid programs anyone? | samalama034 | 21 | 8 yearsleanr0x (4183): nice! gonna check it out |
| 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 |
| 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 |
| 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? |
| Lifestyle Change | FitForForty | 8 | 8 yearskredson (304): @FitForForty THIS: http://doyoueven.com/2013/01/iifympart1/ Read it. |
| Gem of an UPPER/LOWER split - ALberto Nunez | brian12 | 4 | 8 yearsKnifeHands (5569): @brian12 thanks. |
| coffee | KingLeonidasXIV | 12 | 8 yearskredson (304): Coffee+Activity (Esp Cardio)=Me having a pooplosion within 30 minutes of consumption. Happens every.damn.time. |
| 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 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 |
| Triggas Work Out | laurvar | 1 | 8 yearslaurvar (1): http://www.ustream.tv/recorded/1925169/highlight/190302 ... |
| DTP | ashvinmuthumala | 2 | 8 yearsAarronStenner (10990): really fun program, if your doing it for every bodypart be prepared to deload every 4 weeks |
| 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. |
| Periodization | Azzdog18 | 7 | 8 yearssriram (2050): The Juggernaut Method 2.0 Just found it as well, looks tempting. |
| 4 or 5 day split? | BornToLift | 11 | 8 yearsoceanair (18020): I like my drop sets though (for certain exercises)! :/ |
| 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 |
| 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 |
| 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. |
| HST, and some other questions.... | AustralianOak | 11 | 8 yearsAustralianOak (1504): So it isn't training to failure?? |
| Why are bb.com's workouts so ridiculous? | KalletSc | 17 | 8 yearsDevil82 (1240): So glad I ended up here instead of bb.com when I first started looking for information. |
| 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 | 88 | 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 |
| 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 |
| 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 bodybuilding.com for a more insight buddy... Never know you may enjoy :) |
| 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 | 35 | 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. |
| PHAT training 2 hours +? help | jja0016 | 7 | 8 yearsjja0016 (829): thx guys |
| 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 more..lol |
| 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. |
| 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 |
| Savage Spartan Warrior and other | Raptor2023 | 2 | 8 yearsSRorhrbac0808 (47098): I rather make gains |
| Workout programme - How does this look? | samjmurphy | 13 | 8 yearsBaggy (925): @BaiTu, Love the article. Great read. |
| Good read from Rippetoe | TexasFight78 | 1 | 8 yearsTexasFight78 (58): Long article, but worth reading. http://www.t-nation.com/free_online_article/most_recent/rippetoe_throws_down |
| WinnersNeverQuit progress log | WinnersNeverQuit | 196 | 8 yearsWinnersNeverQuit (10311): Only on sundays ;)haha |
| 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? |
| 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 |
| Mixing PHAT with L/P/P ? | Tritons | 2 | 8 yearsQuantikz (31): perfectly fine |
| Push/Pull training tips | BlondeSnake | 9 | 8 yearsbrian12 (9495): @eknight Thanks man^^ @BlondeSnake Good luck! |
| PHAT modification advice | TCorder14 | 11 | 8 yearsTCorder14 (7): @eknight Again, a big thanks man |
| 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. |
| 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 |
| 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. |
| 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): http://www.gifsforum.com/images/gif/nevermind/grand/nevermind-eccbc87e4b5ce2fe28308fd9f2a7baf3-214.gif ^ This Motha fuckin This |
| 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. |
| smolov jr? | Dan_Hollyoak93 | 1 | 8 yearsDan_Hollyoak93 (28): Just wondering if anyone has tried it? And any thoughts about the program |
| Where now? | Jimmystheboy | 14 | 8 yearseknight (58109): @Gunther and @johon6 thanks guys! Much appreciated. -3X |
| NEW PR'S | _RudeCrew | 2 | 8 yearsNorIda (46958): awwwwww yeaaaaahhhhh keep it up! |
| starting up | JoeDays | 6 | 8 yearsmikew (11494): @sriram Totally and completely agree with everything in your post, especially the above. |
| 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! |
| GVT - German Volume Training | MCarey | 2 | 8 yearsLinus (154): The Bearded Beast of Duloc has a great responce http://www.youtube.com/watch?v=HMRyrD-AnZM |
| 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, |
| This is pretty bad a** | Millennium1 | 9 | 8 yearskickinchicken (8717): I would have never thought of a some of those exercises. lol. |
| 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. |
| 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 | 36 | 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 |
| Recovery Methods | kickinchicken | 2 | 8 yearsIrishGymSheep (10554): Ice baths the man maker. |
| MFT28 | BRANDON_12 | 3 | 8 yearsNorIda (46958): @ajones46 my hero |
| Greg Plitt's MFT28 trainer | LBC47 | 6 | 8 yearsDukenhiemer (23939): Bro, of course it's legit. |
| Endomorph | doug_h | 50 | 8 yearsCannonball (6283): Just wanted to point out that I think the original somatotyping is retarded beyond belief, so we get that straight ^^ |
| Layne Norton x Jake Wilson - Podcast | Maarten | 5 | 8 yearsDavemes (10): great stuff |
| Help with a PHAT split... | Thedude67 | 19 | 8 yearsThedude67 (3088): Okay then, lower hyper or power it is... |
| 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. |
| 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. |
| Heard of PHAT training? | Mazz | 1 | 8 yearsMazz (573): http://www.cutandjacked.com/Train-Phat-To-Get-Lean 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 |
| Gvt | Rand | 37 | 8 yearsRand (4291): I Understand a busy gym for sure I'm at worlds and it is always packed. Good luck |
| 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. |
| Are These Goals Reasonable in 4Months? | KalletSc | 8 | 8 yearsMillennium1 (586): Aggressive but reasonable. |
| Duke is BULKING with RJ PERKINS!!! | Dukenhiemer | 500 | 8 yearsMaarten (4299): http://25.media.tumblr.com/tumblr_m17ybqxp5n1qiwc5qo1_500.jpg |
| changes Phat training | DazeTheOne | 6 | 8 yearsstewie (442): ^this |
| Phat speed work | _RudeCrew | 3 | 8 yearsIn4gainZ (454): Concentric only |
| Fat loser needs some help | Imirinhard | 15 | 8 yearsMassthetics (364): congrats on trying to lose weight m8 |
| 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 |
| 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! |
| 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 | 500 | 8 yearsDukenhiemer (23939): I just filled this thread! GG |
| 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? |
| Training Program for hypetrophy only? | ionatan | 14 | 8 yearseknight (58109): I guess the obvious question is why not? -3X |
| Help with building a workout plan! | Dachuster | 3 | 8 yearsLBC47 (49): http://www.bodybuilding.com/fun/steve-cook-big-man-on-campus-12-week-college-trainer.html |
| New Championship Chest and Triceps Video | chriselkins | 14 | 8 yearsSRorhrbac0808 (47098): back.bi vid is legit bud. Nice music haha |
| GVT | eingold | 7 | 8 yearsMarkovich (595): Yes I know, but that did not work for me =) |
| 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? |
| training programm | francomreti | 2 | 8 yearsAarronStenner (10990): No |
| 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. |
| 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 bb.com. clickable text |
| Strength routine | In4gainZ | 15 | 8 yearsNorIda (46958): They're in kg |
| 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 |
| 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 | 47 | 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?? |
| Determine My status [Pic] | LiftLife | 22 | 8 yearsdavid12345676 (8566): embarrassed? why thats the dumbest thing i ever did hear!!!! |
| 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! |
| 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 |
| 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. |
| Bulk vs Fatty | spyderboys | 11 | 8 yearsspyderboys (136): for sureeeeeeeeeeeeee |
| Yet Another PHAT and BULK Log | eventheodds1 | 114 | 8 yearseventheodds1 (5644): @nastybeast Yea but I need to remind myself on hypertrophy days I m not a powerlifter lol. |
| West Side barbwll | In4gainZ | 10 | 8 yearsajones46 (11701): Haha. Same. All I hear is South Park - "I cannot understand yo accent!" |
| 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. |
| 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 |
| Push/Pull/Legs vs Wendler 5/3/1 | Megatron | 17 | 8 yearsSRorhrbac0808 (47098): anytime |
| Fresh Start | Feijoo22 | 7 | 8 yearsG3NGHIS (8532): GOALS? |
| 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. |
| Gettin Shredded, With RJ PERKINS! | SRorhrbac0808 | 499 | 8 yearsdwatson (26511): @freakgeek @SRorhrbac0808 Would you two quit talking and get it in already. Gees. We are all waiting |
| 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 |
| New workout! Critic! | AverageJoe | 24 | 8 yearsDukenhiemer (23939): Anytime my friend! :) |
| 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! |
| 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. |
| upper chest, side abs, v-lines | chesty | 34 | 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 | 500 | 9 yearsdwatson (26511): BOOOOOOOOM 500!!!!!!!!!!!!! |
| 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???!!! |
| Looking for a program to clean bulk | ArmyxSwole | 3 | 9 yearsdwatson (26511): @Linus http://memecrunch.com/meme/AB8Y/asdf/image.png |
| 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 |
| Ketosis diet help | josephayre1 | 4 | 9 yearsAarronStenner (10990): lots of studies to support this diet but as Brian says cholestrol must be watched. |
| Newbie | Piggles | 4 | 9 yearsBaiTu (3096): Good luck. |
| 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 |
| best strength routine? | Dirkenhiemer | 7 | 9 yearsDirkenhiemer (12157): Thanks guy! :D |
| AvgJoe's P.H.A.T. log - Stepping up my game | AverageJoe | 63 | 9 yearsAverageJoe (4510): thanks! But we agree on the point that the lighning helps me looking more impressive! ;) |
| 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 |
| 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! |
| 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 |
| How to bulk | hassa | 10 | 9 yearsMac_Pac (1): how do i determine my maintenace level |
| NorIda's Getting P.H.A.T. | NorIda | 500 | 9 yearsDukenhiemer (23939): Oh shit... I'm ending this one. In4glory! |
| cutting PHAT | johon6 | 3 | 9 yearsjohon6 (1393): ^^^^^ fanks :) lol |
| 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 |
| Anybody ever done Lyle McDonalds GBR? | Jordan336 | 3 | 9 yearsMassthetics (364): pray explain |
| Quick question | Jordan336 | 5 | 9 yearsJordan336 (7): Anyone? |
| 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 |
| 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. |
| 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 |
| 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 |
| Add deadlifts to PHAT? | DFMaster240 | 13 | 9 yearsDFMaster240 (577): Yo guys how about if i do normal deadlifts on shoulder/back day. |
| Warming up on PHAT | jozh22 | 2 | 9 yearsdwatson (26511): Answered your PM. |
| 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: http://www.elitefts.com/ws4sb/WS4SB.pdf -3X |
| INSANE WORKOUT I FOUND | BEASTIX | 16 | 9 yearsTheBangBus (706): who needs to workout legs? http://theeverydayman.co.uk/wp-content/uploads/2012/04/bodybuilder-with-chicken-legs.jpg |
| Johnny's Laye Norton P.H.A.T Log | JohnnyBeGood | 10 | 9 yearsZyzzst (4486): no...only vary every 8-12 weeks |
| Hellcentric training (HRT) | Rand | 5 | 9 yearsRand (4291): yea here is the link so you can check it out http://www.bodybuilding.com/fun/hrt-animal-hellraiser-trainer-series-overview.html |
| 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! |
| 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. |
| 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! |
| 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).. |
| 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 |
| 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 | 31 | 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. |
| 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. |
| Dwatson's Progress log with Layne Norton (3) | dwatson | 500 | 9 yearsdwatson (26511): Is closed!!!! Check out my latest @: Dwatson Progress Log With RJ Perkins |
| 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. |
| 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. |
| TIRED OF HAVING SCRAWNY ARMS! | jleone87 | 21 | 9 yearsG3NGHIS (8532): http://youtu.be/0G__jxKewiA |
| New W.O Split | JohnnyBeGood | 4 | 9 yearsNorIda (46958): Or our very own RJ Perkins PH4D |
| Downloadable Training Programs: | 10pscor | 2 | 9 years10pscor (103): Any Thoughts? |
| New to the forum, Few questions! | waleed19 | 9 | 9 yearsSwayz87 (9039): @waleed19 Looks Pretty Solid Waleed! IN4Log |
| 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 |
| 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. |
| 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! |
| Ectomorph Routine | slamdoozle | 45 | 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 | 500 | 9 yearsdwatson (26511): Shittttt, well here we go. |
| 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 |
| Christf Log...Gettin HYOOGE | Christf | 97 | 9 yearsPopeye25 (1692): u still on this? |
| how long should i do PHAT for? | Blakethegreat | 5 | 9 yearsSwayz87 (9039): THIS |
| 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 :) |
| 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. |
| Lean gains help with diet??? | cruzuk | 4 | 9 yearscruzuk (1): cheers brian extremely helpful! |
| An Article that can make Sh!t happen !! | roccafella | 4 | 9 yearsDexdbest (4792): Whatsup with the pic of arnold at the bottom? |
| Keg Workout | Mazz | 3 | 9 yearsMazz (573): Didn't see that coming |
| PHAT! | moke912 | 14 | 9 yearsmoke912 (118): Okay thank you |
| 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 |
| How to get ripped. | haroon1 | 22 | 9 yearsxlGrimlx (94): sometimes ya just have to see something a bit off..haha |
| 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 |
| 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 |
| 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 |
| bodyweight routine | Ramses | 12 | 9 yearsPopeye25 (1692): yup |
| Warrior diet | samalama034 | 2 | 9 yearsOhhLoLo (3393): I am, a warrior. http://gifsoup.com/webroot/animatedgifs2/1108927_o.gif |
| How do I make my chest more defibed | UPumper | 14 | 9 yearsDETERMINED1 (2239): Open thread to view post. |
| ***Rohrbacher's Alpha Log*** | SRorhrbac0808 | 104 | 9 yearsDETERMINED1 (2239): IN4 531 SETUP |
| HELP, I NEED TO GAIN weight... | JimYounghandsome | 25 | 9 yearsPopeye25 (1692): so figure out the mmacros(pro/carb/fat/cals) for those 3 meals. |
| 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. |
| Success Stories | BWestern | 39 | 9 yearsthe1 (33861): thanks bro, nxt goal is to be as shredded as you in your after pic. |
| 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! |
| 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 |
| 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 |
| 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. |
| PHAT progress PICS* | alexmuller | 84 | 9 yearsalexmuller (5452): HAHAHA yeah they my leg day shorts. THey very stretch and dont restrict my deep hack squats and lunges. |
| 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 |
| 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: http://forum.simplyshredded.com/topic/3139/fst-7-log/ |
| 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. |
| day 1 of PHAT | OhhLoLo | 4 | 9 yearsOhhLoLo (3393): that was the hardest day 1 of my life. |
| fst-7 | ipwndtrade | 13 | 9 yearsdwatson (26511): ^^^^^^ |
| [short video] Gym Progress - HIIT and ABs | powerofwill1 | 2 | 9 yearsthe1 (33861): pretty professional video for a noobie.. good job |
| anyone tried this? discuss | Ares | 4 | 9 yearsAres (219): thx btw |
| 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.. |
| 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 |
| HELP PLEASE | Don01 | 6 | 9 yearsPopeye25 (1692): eat a caloric deficit |
| *THE OFFICIAL SWAYZ GETS PHAT THREAD* | Swayz87 | 304 | 9 yearsIrishGymSheep (10554): http://www.youtube.com/watch?v=a2zv1wYBqCA ^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 >:] |
| Diet and shredded | dicebb | 7 | 9 yearsseansm10 (906): dragonian youre one jacked MFer. i think this everytime i see your avi |
| F*ck Jay Cutler | JJ3065 | 12 | 9 yearsJJ3065 (6900): What is this amateur hour? It's in the op. |
| layne norton PHAT PROGRAM brahs. | Jelet | 4 | 9 yearseknight (58109): Closest thing is toe presses on a 45 degree leg press. -EK |
| Maintaining muscle-mass while traveling? | eric_deslauriers | 9 | 9 yearsTrackoldfield (34): No worries yer its got some quality workouts! |
| 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 |
| 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. |
| Help Me Please | moke912 | 11 | 9 yearsmoke912 (118): Thank you a lot man |
| Deadlifts in PHAT | Corkey | 13 | 9 yearsdwatson (26511): Thank you Luka, Thank you. |
| STARRS 5X5 | c3pOMG | 11 | 9 yearsWinnersNeverQuit (10311): ^^^^ |
| 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): http://weknowmemes.com/wp-content/uploads/2011/11/are-you-fucking-kidding-me-face-240x180.png |
| 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 | 63 | 9 yearsWaxyLizard (756): just signed up to his site.. sickest cunt out! |
| German Volume Training Phase 1 | slamdoozle | 195 | 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?? |
| 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 | 33 | 9 yearsPopeye25 (1692): captain ron please do :D |
| * GOOD TRAINING PROGRAM FOR NEWBIES * | brian12 | 31 | 9 yearsbrian12 (9495): Gotta bump this, too many new threads on this :) |
| GVT Program with Strength Added | mikestheguy | 5 | 9 yearsslamdoozle (21): http://www.bodybuilding.com/fun/german-volume-training.htm Read the last section called "GVT for the advanced lifter." |
| 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 | 35 | 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 |