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Forum: Workout Programs

What workout is best for your goal?

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  1. Learn. Lift. Compete. Guided 12-Week HRT Contest. Prepare For The Pain.

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Sticky Thread Sticky: The Real Arnold Schwarzenegger Beginner Programs

Arnold Schwarzenegger and Reg Park At age 15 Arnold glanced in a store room window and saw what was a cover of a magazine depicting the new Hercules movie starring none other than Reg Park. Arnold was not a man to learn from books or abstract ideas but by identifying with what he considered to...

bango skank‎, 12-13-2008 11:56 PM
12 Pages
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Today, 12:41 AM Go to last post
359 345,295

Sticky Thread Sticky: Hypertrophy/Bodybuilding Routine

This routine is designed for hypertrophy/bodybuilding (physique development) purposes, it is not designed with sports/functional performance in mind. I have done my best to make it an effective, practical and flexible routine so as to be suitable for almost anyone. This routine is a culmination of...

Kelei‎, 03-02-2015 12:12 PM
110 Pages
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Yesterday, 10:34 PM Go to last post
3,272 450,429

Sticky Thread Sticky: "Fierce 5" Novice Routine

FIERCE 5 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 consider proper...

davisj3537‎, 01-21-2014 09:28 PM
320 Pages
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Yesterday, 10:19 PM Go to last post
9,580 842,042

Sticky Thread Sticky: AllPro: A Simple Beginner's Routine part VI

Part 1: Part 2: Part 3: Part 4: Part...

nightanole‎, 10-05-2015 08:53 AM
32 Pages
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955 98,395

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 02:07 PM
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2,111 354,736

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 02:29 PM
93 Pages
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02-05-2016, 12:16 AM Go to last post
2,761 475,942

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 12:51 PM
18 Pages
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01-28-2016, 04:00 PM Go to last post
517 469,507

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 09:12 AM
05-19-2014, 09:12 AM Go to last post
0 20,227

What are your fitness goals?

What are goals you have set for yourself? (trying to brain storm) Any and all goals welcomed For example: Bench 200 lbs 5x5 Complete 20 pull ups Run a 5K in X amount of time Squat 150 lbs 3x10 50 push ups

healthychelseaa‎, 02-05-2016 04:40 PM
8 120

Intermittent Fasting help

hey everyone, I work in construction and so I'm usually up at 5 every day and home by 4. I've read that to do the intermittent fasting its best to train during the fasted state, on an empty stomach which everyone suggest in the morning, however to train in the morning I would have to go at about...

Volt268‎, Yesterday 05:25 PM
2 52

Where to start?

I'm 36 and have just landed a job at a youth detention centre.... the youths are bigger than I am! I've done gym years ago and really need to get some strength quickly. I don't care about ego, this is about being strong and protecting myself and my work mates, so I'm reaching out to this community...

SpaceGinger‎, Today 01:27 AM
0 6

What to do ?

Ok so ill start with my past : been trainning for a year now - 4 months on gym then moved to calisthenics for around 6 months and now im back to the gym for 2 months and im doing the Fierce 5 program.. Now ive been training pretty much all the time this past year with no breaks and i dont know if...

1tay‎, Yesterday 10:27 AM
4 95

The Warrior Routine - The Viking's Fullbody Program

The Warrior Routine I created this program as a result of a challenge I got a couple of months ago "How would you combine the fast progression of fullbody routines with the variety and fun of a split routine?" The challenge was give to me by a buddy of mine, who only had 3 days week to be in the...

TheViking1992‎, 01-09-2016 02:32 PM
7 Pages
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Yesterday, 11:21 PM Go to last post
180 11,740

Thumbs up New Workout plz?

Am a beginner. I is 19 and I weight 140 and has zero weightlifting experience. I has bad Egnlish to. What should we do to workout to start?

MiggySoFine‎, Yesterday 10:53 PM
Yesterday, 11:20 PM Go to last post
1 74

Let's Try This Again: 150,000 Squats in 2016

Well, we fell a bit short of our goal last year, but 2016 is a new year, so let's try again. For reference, this is last year's thread: It's pretty simple. Add all your squats to the person above you. Person 1: 15 Person 2: 15...

Partyrocking‎, 01-01-2016 06:43 AM
18 Pages
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Yesterday, 10:53 PM Go to last post
510 40,609

New to website looking for advice on a Program

Hello Im new to this web site but not new to lifting....I am 21 yrs of age, flat Bench 305 lbs, incline 260 lbs, and squat 390lbs, and weigh 195lbs...I recently(monday) decided i am going to readjust my diet and workout plan to get all of my abs back but lose as little muscle as possible....Below...

Phil0102‎, 11-15-2006 12:58 PM
Yesterday, 10:37 PM Go to last post
8 660

Jumping for muscle

Does anyone have experience with doing lots of plyometrics and gaining considerdable amount of leg muscle? I want to do jumps for power but also build muscle for long term strength gain

meconfused‎, Yesterday 09:07 PM
Yesterday, 10:26 PM Go to last post
2 79

How to Gain Weight and Reduce Waist Size

Hi, I am a 45 year old male. I'm 6' tall, and weight about 160. I go to City Sports in SF, and I just finished a program based on Anthony Ellis' fastmusclegain dot com I feel kind of similar to where he was, except my belly is larger, and there's some fat (used to eat out a lot), so I feel...

pranaman‎, 02-01-2016 12:34 AM
Yesterday, 10:14 PM Go to last post
8 319

"Fierce 5" Comprehensive Program List

I began designing the "Fierce 5" series because I wasn't completely satisfied with the majority of 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 nearly all of them lack what I’d consider proper...

davisj3537‎, 07-08-2014 08:03 PM
74 Pages
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Yesterday, 10:05 PM Go to last post
2,202 298,939

Hey Everyone...Let's do 75,000 Push Ups in 2016

We missed our mark last yr, but I feel we can do it and hit goal this yr :)Taken from the original The goal is to hit 75,000 push ups before the end of the year. Any type of push up counts...and I mean any type. Headstand, pike,...

Squid24‎, 01-04-2016 07:31 AM
3 Pages
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Yesterday, 09:46 PM Go to last post
72 5,199

Exclamation P/p/l or u/l

So I. Need a routine for 3 days a week. Been coming off fullbody for the last 6 months and need more recovery between muscle groups. My choices are tom mutaffis 3 day, feirce 5 u/l or..... Bench Press 3 sets of 6-8 reps. 2-3 minutes rest between sets. Rows 3 sets of 6-8 reps. 2-3 minutes...

Adi2008‎, Yesterday 08:13 PM
Yesterday, 09:37 PM Go to last post
7 112

Ditching my bro split... Couple questions

I'm going to swap my 4/5 day bro split routine for Eric Helms, Upper Lower routine. I have a few questions though. I feel like I need to work my abs even though the program doesn't call for any direct abdominal work. What do you guys think about me adding two exercises to the end of the lower days?...

CasnOwns‎, 02-05-2016 09:14 PM
Yesterday, 09:15 PM Go to last post
6 196

How do i start working out?

Hello everyone I am trying to loose weight I am 460 pounds and I want to weight 180 pounds, I like to start working out but due to my work and me not having much money how do I begin I walk a lot I am a photographer so I do hiking but it not helping me as much as I like, Once I lose my weigh I...

mikeyzilla‎, Yesterday 02:00 PM
Yesterday, 09:01 PM Go to last post
5 155


Have any of you tried to do your exercises using Time Under Tension say (4-4-4-4)? Would that benefit a beginner?

Sun tzu‎, Yesterday 08:25 AM
Yesterday, 08:54 PM Go to last post
4 94

What do you guys think about this routine for muscle gain? Any advice?

I read several of the reviews people made on it at the end of the article, but I'm not sure about it. I've been training for about 3 years now. I started off on the wrong path, but then understood in order to gain mass you need to lift heavy and fuel your body properly. Anyways, I did Starting...

kydcali‎, Yesterday 07:21 PM
Yesterday, 08:30 PM Go to last post
1 61

Is GOMAD for me?

Hey there. I recently heard about GOMAD, and it seems to be an efficient way to gain weight, but is it for me? Im just one of those guy who struggle to gain weight, im really skinny, 5'9 140lbs. However i am pretty busy and got a pretty tight budget these days, so i was planning to try...

Insistent‎, 02-04-2016 06:39 PM
Yesterday, 08:09 PM Go to last post
14 273

bulk routine?

Hi everyone- I was thinking about switching to the Fierce 5 Novice Routine, but wanted to ask what would be the best bulking routine for me to start after having inguinal hernia repair surgery in a couple weeks. I have just finished a 40 lb cut using the Starting Strength routine, and will have...

progress09‎, 01-09-2016 03:13 PM
Yesterday, 07:31 PM Go to last post
9 938

Hey Guys...let's be realistic...150K Pull Ups in 2016

Ok, so last yr, we tried to get A LOT of Pull-ups and we barely hit over 112,995 for 2015 2014 (175,648): 2013 (348,306):...

Squid24‎, 01-04-2016 08:02 AM
8 Pages
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Yesterday, 06:26 PM Go to last post
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hey guys i want to know your opinion if you think im overtraining, im 17 years old and have been lifting consistently for 2 years Monday: Chest 16-20 sets calves 4 sets Tuesday: Back 16-20 sets forearms 4 sets Wednesday: Shoulders 14-18 sets ...

pumpingiron99‎, Yesterday 03:06 PM
Yesterday, 06:12 PM Go to last post
14 122

Do anyone recommend All Pro Intermediate for hypertrophy?

Seems like no one talks about. Does it seems solid for gaining mass. Currently on Madcow

dwightaroundya‎, Yesterday 07:55 AM
Yesterday, 05:33 PM Go to last post
1 107

EZ Bar Tricep Workout Question

Using just an EZ curl bar. Doing seated french presses, skull crushers and close grip chest press would I work all 3 tricep heads?

On2heMoney‎, Yesterday 04:09 PM
Yesterday, 04:49 PM Go to last post
6 74

Beginner Powerbuilding Routine

I was asked about this by someone else, so I thought I'd share. I’m not a professional trainer, and although I do have a background in exercise physiology I have never worked in the field nor been up to date with it for the past 8 years. So you can do this if you wish, but if you get busted up, not...

grouchyjarhead‎, 12-27-2015 07:27 PM
2 Pages
1 2
Yesterday, 04:27 PM Go to last post
54 5,936

Beginner programs where you can workout everyday

I have a home gym and want to work out every day. I like Starting Strength and Fierce 5 but want to work out more often. Any suggestions? Thanks

JerryKing2016‎, Yesterday 07:56 AM
15 239

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