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Forum: Workout Programs

What workout is best for your goal?

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Sticky Thread Sticky: Kelei Routines/Advice

My goal is to provide a framework and general guidelines for lifters of any experience level, knowing how to efficiently progress through the different stages (beginner/intermediate/advanced) can potentially save a lifter years of training time, what might otherwise take 10 years might take only 5...

Kelei‎, 07-13-2014 02:04 AM
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Sticky Thread Sticky: FIBER DAMAGE/FIBER SATURATION Blitz Training

Many users of PRRS have been asking about my FDFS training protocol, so I figured I would start a separate thread. Here is the article from IRON MAN magazine: FD/FS: Four Little Letters that Can Mean BIG GAINS! Warning: For those Iron Man readers who are afraid of stretch marks, cannot afford...

sixthsense‎, 08-29-2009 12:30 PM
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Sticky Thread Sticky: AllPro: A Simple Beginner's Routine part V

Don't rep me for this thread, just continuing it since threads aren't allowed to go over 10k posts. ------------------------ Part 1:http://forum.bodybuilding.com/showthread.php?t=4195843 Part 2:http://forum.bodybuilding.com/showthread.php?t=133395553 Part...

nightanole‎, 03-25-2014 11:32 AM
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3,134 174,571

Exclamation Sticky Thread Sticky: Full Body vs. Split Routines - Which to Choose?

Full Body Routines vs. Splits The question often arises, especially from beginners, about what type of routine to use. Your buddy told you to use a full body routine, but the muscle mags suggest a 5-day "bodybuilder" split. You don't want to start off on the wrong foot, but there is so much...

VoxExMachina‎, 11-22-2011 11:51 AM
12 Pages
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336 220,932

Sticky Thread Sticky: Growth Stimulus Training continued..... Train Hard. Train Smart. GROW!

What's up everyone? Since my original thread from back in 2010 has been locked due to reaching the 10,000 reply limit, I'm starting up a 'continued' thread. If you haven't browsed the original thread, please click on the following link: http://forum.bodybuilding.com/showthread.php?t=121353501 ...

2020Wellness‎, 11-08-2012 01:07 PM
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Sticky Thread Sticky: Ultimate 30-Day Beginner's Guide to Fitness Q/A

The ON Ultimate 30-Day Beginner's Guide to Fitness is a one-month course designed to teach you the essentials of training, nutrition, and supplementation. It's for anyone who doesn't know where to start. It's for those who think fitness is complicated or intimidating. This is fitness made simple:...

Muscle Mania Matt‎, 07-28-2014 12:07 PM
07-30-2014, 03:44 PM Go to last post
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Sticky Thread Sticky: PRRS Training: Basic and Advanced

Since the original PRRS thread was closed by the original poster I have decided to put it up again myself, since there was still quite a bit of discussion going on about it. I will also include the article about the Advanced PRRS program in this thread as well. Hope you enjoy. Thanks! ...

sixthsense‎, 01-02-2008 01:29 PM
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2,604 322,945

Sticky Thread Sticky: All Pro Intermediate programs 1-4

Intermediate 1 Work out 1 squats, bench press and bent over rows for a total of 4 sets. set 1 @ 25% of work set weight for 10 reps. Set 2 @ 50% of work set weight for 10 reps. set 3 @ 100% for 5 reps. set 4 add the weight of set 1 and set 2 together and do 10 reps with it. Any assistance work...

all pro‎, 05-30-2011 12:00 PM
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07-25-2014, 11:47 PM Go to last post
1,453 388,520

Sticky Thread Sticky: The wait is over The Kris Gethin DTP MASS Trainer Video Series is here!

If you have transformed by following my Hardcore Video Trainer http://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer-intro.html , now its time to put on 6 months of muscle in 4 weeks with the DTP Mass Trainer -...

Kaged Muscle‎, 07-30-2012 10:04 PM
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07-10-2014, 12:41 PM Go to last post
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Arrow Sticky Thread Sticky: General Forum Rules

Welcome to the Bodybuilding.com Forums It is our hope that the members of the forums will help each other in providing motivation and information to those looking to reach their fitness goals. To protect our members and the forums, the following rules are effective in all sections. Please take...

ForumSentinel‎, 05-19-2014 08:12 AM
05-19-2014, 08:12 AM Go to last post
0 2,177

new to lifting, is this a good routine?

I am brand new to lifting. i am looking to gain mass as well as making some strength gains too, but mostly mass. Here is a routine that I got off of a forum here. NOTE: I cannot do any deadlifts at the gym I go to. Plus, i workout alone with not gym partner, how will I know if my form is good or...

rynapo3‎, Today 12:00 AM
Today, 02:57 AM Go to last post
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sulemaanmia‎, Today 02:29 AM
0 6

5x5 review needed

Below is a workout I quickly through together the other day I would greatly appreciate feed back on your thoughts about the program. This is a 3 day a week program mon wed fri or however it fits your schedule. Only compound movements for optimal strength gains. This program was inspired by wendlers...

balco211‎, Today 02:19 AM
Today, 02:19 AM Go to last post
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sulemaanmia‎, Today 02:10 AM
0 14

"Fierce 5" Novice Routine

FIERCE 5 (Revision2) I decided to design "Fierce 5" because I wasn't completely satisfied with any of the other novice programs that are so popular. In my opinion they all had a flaw or two (slow progression, high volume, low enough volume people lose interest and most of them lack what I’d...

davisj3537‎, 01-21-2014 08:28 PM
48 Pages
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Today, 01:52 AM Go to last post
1,411 106,680

Using cumulative weight for hypertrophy/strength

So this question sort of stems from Laynes recent Vlog regarding using cumulative numbers to progress your training. It basically states to consistently increase your total volume (weight x sets x reps) throughout training sessions in order to increase hypertrophy / strength gains. IE: Squats:...

Cronos1247‎, 07-30-2014 08:05 AM
7 451

Hey guys, let's pound out a million pull-ups by end of 2014 (3.0)

2013: http://forum.bodybuilding.com/showthread.php?t=150755663 2012: http://forum.bodybuilding.com/showthread.php?t=130461823 Simply post and add up how many you have done. Hopefully, we can total a million by the end of 2014.

Cheap5.0‎, 12-31-2013 06:13 PM
56 Pages
1 2 3 4 5 ... 56
Today, 12:54 AM Go to last post
1,651 34,182

how to proceed after bad squat day?

I currently squat 2x a week, Monday and Friday. I don't follow any particular program/rep scheme, but I always attempt to do a little more than I did the previous workout, whether it be weight and/or reps. I intend to progress like this linearly until I can no longer increase every session, after...

pqlamz‎, Yesterday 11:53 PM
Yesterday, 11:53 PM Go to last post
0 149

How to combine Grease the Groove with lifting

I'm trying to find a way to combine Grease the Groove (ring dips / pullups) with a strength program and prevent overtraining. I don't mind doing 1 month dips then switching to 1 month pullups or even 3 months and then switching. My bigger concern is doing dips and having it affect strength training...

AFMotoX311‎, Yesterday 03:21 PM
Yesterday, 11:35 PM Go to last post
2 151

5x5 good for mass gain?

Im somewhat new to lifting and i want a mass program that will get me a lot bigger. is the 5x5 good for that?

rynapo3‎, Yesterday 03:33 PM
Yesterday, 11:12 PM Go to last post
15 437

How many sets of Back a week for optimal growth?

I currently do about 13 sets of back a week and I want to grow it as big as possible, I do about 3 exercises for it a week.

Josh7000‎, 07-27-2014 10:07 AM
2 Pages
1 2
Yesterday, 10:58 PM Go to last post
47 1,197

How to approach bodybuilding while still being overweight?

Hi everyone. I am a 22 year old male and weigh 215lbs approximately. The thing is I lost a huge amount of weight (100lbs) and I am still very much overweight, I need to shed at least 30 more lbs but it is now next to impossible nowadays. I am currently in a very low carb diet and happened to shed 5...

meatplowsir‎, Yesterday 08:14 PM
Yesterday, 10:51 PM Go to last post
2 130

Cool Here goes nothing!

My apologies if this does not belong here - it's the only place that I could find. Last week I joined the Y. The other day I met with the trainer for the first time. (My Y has a program that sets you up with a personal trainer for 12 weeks for new members.) Tomorrow I get up early and go meet...

CntryDwllr‎, Yesterday 08:44 PM
Yesterday, 10:48 PM Go to last post
3 280

New to lifting. need a lot of advice

I am currently new to lifting. Although I have had past experience with it. I was in a weightlifting class for half a year in school so I know somewhat of what I'm doing. But I haven't lifted in about 4 months prior to that. I have a lot of questions though. To fill you guys in about me, I am 17...

rynapo3‎, Yesterday 09:48 PM
Yesterday, 10:46 PM Go to last post
2 203

Exclamation 18 year old in need of links to amazing workout routine and diet. please help ASAP!!

Okay first off I am 18 6'1 170. I am a basketball player and am in need of an explosive workout program that will push me every single day. I have recently been doing hugh jackmens workout, but want something new. My wants/needs 1) i only want to put on around 5-10 more pounds. 2) i need to...

danny12132‎, Yesterday 09:41 PM
Yesterday, 10:45 PM Go to last post
3 127

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