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  1. Food, Diet and Nutrition Info
    Hey everybody, It has been about a year that I've been working out and now I really want to have the right diet in order to get bulk. I am naturally quite skinny (67kg (147lbs), waist size: 77cm (30inches), 17 years old). I would really like to be clearer on my nutrition and not having a...
  2. Member Journals
    Latest Gym TechnologyWould you take advantage of new technology installed in your gym's equipment (incl. dumbbells) if it could track all of your weigh training workouts?Yeah sure, I'd be interested to give it a go0No thanks, I'm happy with my notepad0
  3. Getting Started
    Hi all, I see people always looking for workout routines, so, this is for anyone who wants to use a workout routine and also if anyone has any input on exercise selection or anything like that, all input appreciated! I've been using this system for a few months now and I'm progressing nicely...
  4. Getting Started
    I was given the below workout routine and have been doing it 5 weeks and have been getting some decent results. I started doing my own research and now I am not sure if it is optimal for an intermediate lifter. What do you guys think? NOTE: my gym does not have any machines or cable machines...
  5. Advanced Bodybuilding
    What do you guys think of this for a workout plan... 6 day split... two different pull routines, two different push and two different legs routines... can be carried out over the course of 7 or 10 days... Each session should start with some mobility and a 5-10 minute warm up Each session...
  6. Natural Bodybuilding
    Hello. Im new here and hope I can get some help. I apologized in advance for a long write up but feel you need some details to answer some of my questions. Iv been training since mid-teens, and hit training hard in my late 20s into my early 30s, made some nice gains, then stopped and never...
  7. Getting Started
    I've been doing stronglifts for almost 6 months now my lifts have all improved I'm happy doing the routine but it's taking alot longer than 45 mins now the weights gone up due to me resting more. My weights gone from 84kg to 94kg Current lifts are Squat 85kg Bench 70kg OHP 40 mark keep...
  8. Getting Started
    My misses and her sister are starting down the gym and while my training is pretty advanced I'll end up trhi g to smash out a workout probaly more focused on Myself than them which is what brings me to you good people here Do any of you lovely ladies on here have a good routine for newbies...
  9. Getting Started
    Hi, i am a 20yr old male happy with my weight but want to start building muscle. i have been on and off in the gym for a few months but haven't found any routine yet. i have read loads of routines online but they all seem intimidating for starting out with. can someone help me? i am currently...
  10. Natural Bodybuilding
    So, I'll start this of by telling you that I started going to the gym the winter of 2016. I was 189 cm tall and about 85kg heavy, I was skinny fat (Was obese when i was younger, 175cm/87 kg). When I got comments about being fat ,obiously these were not serious comments but jokes, but I was so...
  11. Strength Training & Powerlifting
    Hello! I want to get stronger at powerlifting. I think my bench is ok but feel like my squat needs alot of work. My estimated 1RM are. Bench 135kg, Squat 147.5kg, Deadlift 190kg. I'm 6ft and weigh around 95kg probably around 18-20%BF. Been training for a long time but with no real clear...
  12. Natural Bodybuilding
    Hey guys, What's the best training routine to maximize arm gains? I'm not training just to get big arms, I have pretty skinny arms and would like to put on some arm mass as I'm an athlete. I'm happy with my strength: 200lb bench (7 reps x 3 sets), 400lb squat (7 reps x 3 sets) and size of...
  13. Natural Bodybuilding
    Hi Guys, have been signed up here before under another name but lost the pw. Doh! Anyway I have been using and tweaking this routine now for some time, some gains but would like to make sure they are to the highest degree.. My overall goal is to be athletic with good size, not huge but big and...
  14. Strength Training & Powerlifting
    This is my training split, I'm trying to gain overall strength, not bothered too much about appearance. I only have access to a small basic gym on Mon, wed, and Fri with no squat rack or chin up bar. The rest of the workouts I do with two 5kg dumbbells and bodyweight. If you have any...
  15. Getting Started
    Hi everyone, just wanted a bit of input on my upper lower routine and how i can improve it. Upper: Incline / Flat dumbbell bench press (alternating monday thursday) // 3x 8 bent over row // 3 x 8 over head press // 3 x 8 vbar pulldowns // 3 x 12 rope facepulls // 3 x 12 cable...
  16. Getting Started
    Hey there. I'm 15 and hoping to change how my upper body looks. Hope to at least gain more than half an inch, I'm very skinny and have an insane metabolism, protein diets are basically useless or whatever you use to gain muscles, I'm not gonna try steroids because it's really not that...
  17. Losing Weight
    Hi all! My name is Alex and i'm new to this forum. I was just wondering if anyone could help me. I'm at a loss in my relationship with the gym. Having been an avid gym go-er a few years ago to on and off for the past year, I'm ready to get back on the horse. Sort of. I am 5'10, 175lbs and...
  18. Advanced Bodybuilding
    Hello, I've been following this routine for the past few months. My body fat % has come down from 14% to 11.5%. But I'm not sure if the routine is completely OK. Any critiques and/or suggestions for improvement would be greatly appreciated. I'm trying to reduce my fat % to below 10% ideally...
  19. Getting Started
    Hi, I'm a 20 y/o very skinny male (about 6'3" and just under 11 stone) looking to build muscle, but I can't really afford a gym membership or to buy home gear at this moment in time, I also don't want to commit to a membership that I'll give up on after a week. Have been considering doing some...
  20. Strength Training & Powerlifting
    So I'm currently doing an upper/ lower body twice a week (2 x upper, 2 x lower) and have been making good progress, however I've encountered some issues with my squat and deadlift (see previous posts) and so I've made some tweaks to my two routines: Lower body 1 - Tuesday Deadlift 1x5 Single...
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