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Forum: Workout Programs

What workout is best for your goal?

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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: Part 2: Part...

nightanole‎, 03-25-2014 11:32 AM
156 Pages
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Today, 08:53 AM Go to last post
4,658 332,281

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
2 Pages
1 2
Today, 03:57 AM Go to last post
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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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1,808 167,594

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
13 Pages
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10-28-2014, 10:25 AM Go to last post
377 272,390

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: ...

2020Wellness‎, 11-08-2012 01:07 PM
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1,653 219,292

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 , 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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497 148,101

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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1,481 434,587

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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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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Arrow Sticky Thread Sticky: General Forum Rules

Welcome to the 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 5,018

ICF doesn't seem like enough

I'm starting the ICF 5x5 program next week as recommended by a lot of friends and people on this forum. I'm used to splits, but think switching it up to full body for a while may be good. My only concern is that my normal routine is 4x a week with 1-2 hiit cardio days. ICF is only 3x a week and no...

maKINGwaffles‎, Today 06:16 AM
4 77

Understanding the Kris Gethin 12-Week Daily Trainer Program

Yesterday, I found a program I want to try out, but have never done an actual program before--I just go in there with my own unstructured routine. So, I can understand, I think "First 4 sets are warm-up sets. Last 3 sets to failure in rep range." How do I know how much weight to use on these...

Train4Perfxion‎, Yesterday 07:36 AM
Today, 09:06 AM Go to last post
9 153

"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
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2,231 190,490

How many kegal reps should I do?

I think this counts as a workout program. Anyways, I usually did around 50-70 reps all at once. Sometimes twice a day. But I have been missing days every now and then. But a couple days ago I watched a prostate commericial, and ever since then it feels I have to go more frequently than before. It's...

whatisbro‎, Today 08:19 AM
1 40

Staying at the same level

I started 3weeks ago with fitness with weights a few times a week, my goal was losing 5kilos and getting abit more muscels Now i lost the 5 kilos but i really get alot of muscels, i dont wanted to get more,also dont wanted to loose theme and don't wanted that the 5 kilos is coming back on... i...

pinookio‎, Today 08:53 AM
Today, 09:03 AM Go to last post
2 29

Legs as 2 Day Push/Pull Workout: Push/Pull 2 Days for UpperBody 2 Days for LowerBody

*Everything I am about to say is based on the logic of the movement and the day assigned to it. I have never seen this discussion in a forum before and it has been on my mind for a while, so I really will appreciate the feedback. Whenever I talk to someone that enjoys the 'Push/Pull Workout'...

a.wheaden‎, Today 09:02 AM
Today, 09:02 AM Go to last post
0 21

***Mike Chang's Six Pack Shortcuts....SCAM OR NOT?!*** ^^^Here is the link to his page and his advice. Later, he mentions that he has a proven system that works that incorporates an "Afterburn Effect" that is scientifically proven to work. I'm...

BlaZInTeg94‎, 04-05-2011 07:31 PM
6 Pages
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161 661,686

How to divide SL5x5 into a 2 day split?

I'm doing SL5x5 and enjoying it a lot, seeing good results. Next month, unfortunately, I'll only be able to workout on 2 consecutive days, followed by one day completely stuck at work overnight. What's the best way to divide the program, if I can only work out on 2 straight days? I would love...

drgreyfox‎, Today 07:55 AM
2 93

full year of programming? help

This is for powerlifting first and foremost. Should hit 1300 total this year, want to hit 1450 in a year's time. How should I program a full year? With a meet every 3-4 months Currently been doing the Texas Method

JamesA1990‎, Today 08:16 AM
1 28

2-day split without legs: advice on where to put rear delt work, please

I'm trying to get everything in two different workouts. I can't lift legs or do dead-lifts, so the "blessing in disguise" is that I find that I can recover decently enough to do everything else two days a week. (A-B-rest-A-B-rest-rest) In doing a two day split, should I put all shoulder work...

evanisaac‎, Today 06:25 AM
Today, 08:16 AM Go to last post
2 55

Shoulder pain has me in a rut

Pain in my right shoulder with most everyday movements where I'm either pressing or lifting my hand up and away from my body. Really bad on overhead and presses with any useful weight. My routine has become a lot of arm work, lots and lots of pulls, and really only laterals for the the...

DynaFXD03‎, Today 05:53 AM
Today, 07:58 AM Go to last post
2 117

Slightly OT: Is there any really good iPhone apps for tracking your workout?

Hi all - I've used a couple of apps over time, but none of them have been really stellar. I'm using the Bodyspace app right now from and it works well. It has all the social features of Bodyspace, BUT... it doesn't let me know my weights from week to week. Or if it does, I...

tomlester‎, Today 05:48 AM
5 165

HEY BB.COM, Let's do 100,000 Squats in 2014 (2.0)

2013: Post your numbers and add to running total, to see if we can get to 100,000 this year. I'll get it started with mine: 0 + 25 = 25

PtReyesGreg‎, 01-02-2014 08:23 AM
40 Pages
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Today, 07:33 AM Go to last post
1,181 42,815

Judge my routine (nothing srs)

To start off I am doing this for FUN. I realize there is probably going to be many flaws but I want to see what you guys think, and what those flaws are. This is a Strength/Hypertrophy mix routine. Meant for Monday Wednesday Friday. Week 1 Workout A: Hypertrophy Squat 9-10 reps, 4 sets...

bawur‎, Yesterday 08:27 PM
Today, 07:29 AM Go to last post
7 183

Maxing out on the last set of each exercise?

These days I slowly increase reps or weight each session. I know how important it is to not max out one of the first sets b/c then you'd be too fatigued to keep going with the same weight/reps. And usually by the time I finish my last set of each exercise, I could have done a bit more if going...

Ion33‎, Today 07:25 AM
Today, 07:25 AM Go to last post
0 38

what should i do

i am a beginner am 22 yo i weight 57 kg 29.5 muscles 5 kg fat my leg well developed despite the fact am injured right now in the knee my uper body in under developed i play tennis 5 days per week so which one should be better for me cathletics or gym and if gym any programs for bulking...

kelghazaly1‎, Today 12:32 AM
6 113

Judge my routine and where do I go from here?

So to start I'm going to post my stats I am currently 6 ft tall, 165 pounds and 17.5% body fat. When I started I was 186 pounds and 20.8% body fat. For my meal plan I'm eating 57g fat, 206g carbs, and 274g protein each day for roughly 2451 calories per day. My goal is to get to 12% body...

jiggyp13‎, Today 06:58 AM
Today, 06:58 AM Go to last post
0 153

15 sec rest in between sets for muscle mass ?

Here is my question usually i take 60 sec to 90 sec rest between my sets but recently my personal trainer told me to take 10-15 sec rest goal is getting more mass n getting bigger and i m not fat i m well toned so its not about losing fat with short interval question is...

DeviLLucifer‎, 10-28-2014 11:24 AM
Today, 06:50 AM Go to last post
14 397

First Bulk

Alright I will hit 190 by Sunday; mission accomplished! I think I'm at roughly 14-16% bf and I'm ready for a bulk. I could still lose some fat off the belly but I'm not ready to look like a toothpick either. So progress took 5 months and I went from 235 to 190 by lifting 3 days a week and doing...

h8running‎, Yesterday 01:47 PM
Today, 06:34 AM Go to last post
9 230

stuck at same weight for weeks, only 3 days available to workout

So I make it to the gym twice a week, and once at home. Life is hectic at the moment. When I go during the week I'll basically power lift and hit every area I can for about 2.5 hours, and when I workout at home I do the same except with limited equipment, (dumbbells, curl bars, pushups, dips...

JoeyKH84‎, Yesterday 03:33 PM
8 175

New here and have a question regard workout routines

Hey all, just signed up. Wifey and I have lost 30 pounds. Lots of cardio for both, but I have been doing weight training 3 days a week currently in conjunction with the cardio. So I have done lots of research on the internet in regards to working out. What to eat etc. This is my question for you. I...

freightguy‎, Yesterday 08:36 PM
4 153

Supplement, weights and FAT

Hi Guys, I am a newbie. I have been following the following RC36's plan of compound exorcises 4 days a week. Its about the compound work outs and i been following for a week. I am 6 ft 1 inches tall and weigh 176lbs. I have flab on my belly but otherwise lean all over. So i have these 3...

JimSartre‎, Today 03:15 AM
1 73

rate this split please?

been running this for a little while, thoughts, improvements? chest and triceps: bench 5x5 bump up the weight each set incline bench 3x10 flat db press 3x10 incline db press 3x10 upper cable flies 3x10 lower cables flies 3x10

icetruckkillah‎, Yesterday 05:45 PM
Today, 04:49 AM Go to last post
4 151

Lightbulb What's stopping your gains?

This thread is for everyone to post what's stopping their gains, and maybe find ways to overcome it. What's stopping my gains? Moderate tobacco use and inconsistent diet. I eat clean but some days I only get 2-2200 calories, others i get up to 4k. Besides that could probably use more isolation...

MaximumEdge‎, Yesterday 04:31 PM
9 219

Workout Routine and Supplements

Hi Guys, I am a newbie. I have been following the following RC36's plan of compound exorcises 4 days a week. Its about the compound work outs and i been following for a week. I am 6 ft 1 inches tall and weigh 176lbs. I have flab on my belly but otherwise lean all over. So i have these 3...

JimSartre‎, Today 03:07 AM
Today, 03:07 AM Go to last post
0 62

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