• Keep up to date with Ausbb via Twitter and Facebook. Please add us!
  • Join the Ausbb - Australian BodyBuilding forum

    If you have any problems with the registration process or your account login, please contact contact us.

    The Ausbb - Australian BodyBuilding forum is dedicated to no nonsense muscle and strength building. If you need advice that works, you have come to the right place. This forum focuses on building strength and muscle using the basics. You will also find that the Ausbb- Australian Bodybuilding Forum stresses encouragement and respect. Trolls and name calling are not allowed here. No matter what your personal goals are, you will be given effective advice that produces results.

    Please consider registering. It takes 30 seconds, and will allow you to get the most out of the forum.

program

  1. Jizd

    Help with Program

    G'day Luke here I have been around gyms alot of years but I want to add some more muscle to my arms and chest mostly. I have done alot of pump class then had an upper and lower body day combined with out 3 pump classes a week as suggested by gym staff. I feel too lean and weigh 76kgs at 186cm I...
  2. B

    5/3/1 Influenced Program?

    Hi, I've been jumping between the PTC Beginners workout here, Starting Strength, and 5/3/1, and I'm wondering whether you can offer any advice with me wanting to start a 5/3/1 influenced program, and in the following fashion: Workout #1 - Squat (Hard), Deadlift (Easy) Workout #2 - Bench...
  3. C

    Beginner female - is this a decent program??

    Hi, I was into strength training last year but went travelling and generally mucked around, so while my technique for certain exercises is okay, I'm basically a beginner when it comes to lifting now. Last year I was training at an awesome gym and my programs were great, but my gym doesn't...
  4. Sticky

    Program testers

    Hey everyone. I have constructed a new program, and need to collect a small amount of data. I need 5 lifters from 4 different levels 5 women 5 novice men 5 intermediate men 5 advanced men For this project we will call Novice 140/100/180 or a gloss of Intermediate 180/120/220 or a gloss...
  5. A

    What's the Basics of a Good Training Program?

    In your opinion, what's the basics of a good training program that achieves the following goals: 1) Enhances physical appearance both muscularly and aesthetically 2) Increases strength and other significant markers of performance (speed, agility, flexibility, etc) 3) Improves overall...
  6. A

    Bodyweight Exercise Program Spreadsheet

    Bodyweight Exercise Program Spreadsheet https://docs.google.com/spreadsheet/ccc ... GF3UjhGaUE It was created by a redditor named Engessa. See this thread. He combined the dip program from 150 Dips, the squat program from 200 Squats, the push up program from 100 Push-ups, and the 200...
    • AusCrossfit
    • Thread
    • bodyweight exercise program spreadsheet
    • Replies: 0
    • Forum: Crossfit
  7. A

    Built by Science - Anatomy, Biomechanics, & 6 Week Training Program - Back - Bodybuil

    Built by Science - Anatomy, Biomechanics, & 6 Week Training Program - Back - Bodybuil http://www.youtube.com/watch?v=VHWgPPDENMo
  8. A

    program to help track your macros!

    If you've calculated your macros it makes keeping track easier once you have a few meals set up. I know most of us when dieting do things routinely, the food bank will grow as you continue to add recipes to it. Here's a screenshot if you're interested: Download...
  9. P

    Program critique please

    Hey guys and girls, fairly new to the forum. Probably wont post much just signed up so I could read things haha Anyway would appreciate any opinions on this program. Is there any obvious holes? It's not finished yet or perfect but the exercises are in there for specific reasons. Am open to...
  10. A

    The Awesome Newbie Program Picker - For Strength.

    Since New Years is fast approaching I present to you the Awesome Newbie Program Picker - For Strength Training!
  11. Rugby88

    Max-OT for Dummies

    Max-OT for Dummies Max-OT (Maximum - Overload Training) is one of the most popular routines out there, and it can give great gains in strength and size. This article will put in simple and short terms what exactly Max-OT is, what the training looks like, and what to expect from it. I've seen...
  12. A

    Basic Barbell Training Program Comparison

    Here is a comparison of the various basic barbell training programs out there. They look at Starting Strength – beginner Stronglifts 5×5 – beginner Jim Wendler’s 5/3/1 – intermediate or advanced Madcow intermediate 5×5 – intermediate (advanced version available too) Texas Method – intermediate
  13. T

    Advice of Program

    Hi All, I'm 23, 6'3, 105kg, 20-25% BF and have been doing 5/3/1 for a few months but am starting to struggle moving up weights again. I haven't been doing squats/lunges due to a knee issue (so missing 1 day of a 4 day split of 5/3/1) and am trying to think of ways forward. Firstly I feel I...
  14. M

    Does anyone know about Metabolic Precision?

    I'm new to all this and I've heard a lot of stories re the pre comp lead up training etc which can totally wreck your body (& health). I've also met quite a few people who swear by Metabolic Precision. Apparently there's a free workshop this week in Melboure CBD and I'm wondering if I should...
    • Miranda
    • Thread
    • add australia book buying earth exercises full good google great hey huge meal metabolic mind people plan precision program properly resistance taught time video work
    • Replies: 7
    • Forum: BodyBuilding Training Discussions
  15. Swervyn-Ervyn

    Squat program

    I have a bit of a shoulder issue, I'm getting scans done soon, but it's looking like torn rotator cuff (both) or bursitis... As I've gotten into oly lifting, I'm thinking I might do a squat program to really pump up my leg strength! I'm not sure just to milk a 3x5 or something similar as much...
  16. A

    Effective Lifting Program Compilation

    An Introduction for Beginners, and an Information Collection for Intermediate and Advanced Lifters Most of the routines you see in gyms and on the internet are mediocre at best, and usually complete shit. This is a compilation of the most serious, effective and well respected ones on /fit/...
  17. kaz

    Sumo Lifters: How much conventional training do you program?

  18. C

    Workout program advice

    Hi All, Hopefully this is the correct forum...Just after some advice on my current workout program: Goal: To gain mass and strength Current lifts: Barbell squat 105kg 3x5 Barbell bench 100kg 3x5 Barbell row 75kg 3x5 Barbell overhead press 65kg 3x5 deadlift 130kg 1x5 Tuesday Workout A...
    • catdog
    • Thread
    • 380 advice bastard bump darkoz english hat heard hope language mod mods program question shrek stiffy tha thread video watch workout youtube
    • Replies: 14
    • Forum: Power Lifting/strength training
  19. C

    Workout program advice

    Hi All, Hopefully this is the correct forum...Just after some advice on my current workout program: Goal: To gain mass and strength Current lifts: Barbell squat 105kg 3x5 Barbell bench 100kg 3x5 Barbell row 75kg 3x5 Barbell overhead press 65kg 3x5 deadlift 130kg 1x5 Tuesday Workout A...
  20. G

    Boyce bro's Bodybuilding/Body transformation program

    seen this all over Facebook with before and after photos, whats everyone's take on this and has anyone here given it a go?
Top