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  1. Advanced Bodybuilding
    I recently bought an upper/lower training programme from RP and wanted some help/advice on the effectiveness. For example I hit triceps with 3-4 exercises per week but they are split over 2-3 days so I'm only doing 1 triceps exercise per day maybe 2 at the max, which doesn't feel like it's...
  2. Getting Started
    Seems like everyone does these fancy ppl plplpl whatevers. Excuse my ignorance but am I doing it wrong? I still do the arms/legs/back/chest/shoulders. The same s**t i did when i was 20. Should i go read up on splits or is the old method still ok? I mean i know its ok but are there huge benifits...
  3. 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...
  4. Natural Bodybuilding
    Hi guys, just wondering if someone could have a look at my program I'm about to start running in hopes for mainly strength to reach a 2 plate bench, 3 plate squat and 4 plate deadlift. Would also like to pack on size in the process however strength is the bigger concern. I am a 17 year old...
  5. Steroid and Testosterone information
    Training splitWhat's your training split?Bro Split (example Chest / Back / Legs / Shoulders / Arms)1935.85%Push Pull Legs (or Push Legs Pull, Pull Push Legs..)2139.62%Upper Lower59.43%Full Body23.77%Another (write a comment)611.32%How many times per week?2/335.66%3/41630.19%4/52139.62%5/61324.53%
  6. 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...
  7. Strength Training & Powerlifting
    Hey all First post on here and looking for advice, feedback on my split So basically I base my routine on the 5/3/1 but I use some different parameters What I'm doing at the minute is Monday - Bench Bench Press 5/3/1 Pause Bench 5x5/3 Dips, 4 sets of 10 Inc Press, 4 sets of 10 Triceps, 4...
  8. Getting Started
    I know this is probably an age old question but i am interested to hear what works for others. I am currently training 3 times a week full body consisting of Squats OHP Bench press, arms, back. For the big lifts i do 5x5. I am predominantly aiming for size and bulk and keep wondering wether i...
  9. Gaining Weight
    i am currently training a 3 day split, mon - legs wed - chest and back fri - shoulders and arms to gain shape, size and strength. if i do: 10mins incline walk crunches (on a decline bench) 3 x 25 on a tues, thurs and sat would i be over training? i have a full rest day on a sunday. i just...
  10. Getting Started
    im looking to start a 3 day split and 1 day dedicated to cardio. these days will be : MON: legs WED: chest back FRI: shoulders arms any ideas which day would be best for cardio day? based on rest etc..
  11. Gaining Weight
    Hi guys, I have been doing Cal's FB then split routine focusing on big lifts, which has worked well.. With summer coming around the corner, im looking to build the 'glamour' muscles. This is what im thinking... what you guys reckon... All 3 sets 8-10 reps. Mondays - Chest/Bicep Bench...
  12. Getting Started
    Hi everyone as some of you may know I've been following scans routine which consists mainly of 2-3 warm up sets followed by one set to failure. I've been enjoying this routine and have found it very good. The next routine I'm looking for is a 3 day split similar to scans which involves every...
  13. Member Journals
    Hi guys ive graduated from cals fb split and now splitting it in two Also gonna start working in cardio.. Todays session went like this.. Squats olympic 7.5kg 10 10 10 Incline sk bench press 40kg 10 10 10 Dips 5kg wa 10 10 10 Calv raises leg press machine 100kg 10 10 10 Wrist curls...
  14. Getting Started
    I'm very Motivated and will always put the effort in. However my routines have always let me down. I'm looking for a 3-day split routine that will bulk up my whole body. Any Routines, Exercises, Tips and advice welcome and appreciated. Thanks in advance
  15. General Conversation
    Which do you think is more productive...?A00.00%B125.00%C00.00%D375.00%E00.00%F00.00%
  16. Getting Started
    Hi All i have decided to start a two day split routine on Mon,Wed,Fri The exercises i would like to incorporate are: Deadlift Squats Military press Bench press Incline Bench press chin ups press ups Tricep extensions up right rows could someone please help as to what days and in...
  17. Getting Started
    Im currently using a 4 day split Monday Chest and Biceps Tuesday Legs + Abs Thursday Back + Triceps Saturday Shoulders+Traps+Abs Im thinking about reverting back to a 3 day routine but I unsure how I should work the split.... Or would you guys think 4 days is better for growth
  18. Getting Started
    Hi all, A beginner question here. How should you split up cardio and lifting? I've heard running in the morning on an empty stomach and others saying that immediately before or after gym is best? i am specifically trying to lose a bit of chunk whilst still training any help or suggestions on...
  19. Getting Started
    Thinking of doing a four day split from a three day was thinking of doing mon-chest,bi tue-legs,abs thurs-shoulders,tri fri-back how does that sound?
  20. Getting Started
    Hello! I have been doing a 3 day split for just over a year now. I am looking at changing it to a 4 day split. Its just I am putting a lot of effort into back and chest as well as legs when I come to either do arms or shoulders at the end of the work I am shattered. I would like to be able to...
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