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Forum: Workout Programs

What workout is best for your goal?

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  1. For people looking for specific information about fat loss and the science behind it

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  3. Post your workout journals online so others can see what you are doing and follow your progress!

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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
43 Pages
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Today, 08:35 PM Go to last post
1,271 128,183

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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350 254,261

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
37 19,804

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
135 Pages
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4,022 280,076

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
54 Pages
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09-17-2014, 06:46 AM Go to last post
1,608 207,299

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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09-16-2014, 12:36 PM Go to last post
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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
49 Pages
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09-14-2014, 03:27 PM Go to last post
1,462 420,169

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
17 Pages
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09-07-2014, 04:31 AM Go to last post
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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 3,896

Cardio Question

Hello Guys/Gals, I just have a quick question with doing cardio, particularlly doing treadmills. I just started on All Pros Routine, and... is it okay to insert cardio on rest days or in between workout days? Let's say I workout MWF, can I insert cardio on TThS? Thanks in advance, any comment...

zagaboi‎, Yesterday 09:16 AM
2 Pages
1 2
50 1,047

Consistency in training

Looking for some help with this. Ive been wondering , been weight training for baseball since 16 up till present I'm 22. During the fall i train 5 days a week with weights and cardio everyday. Most functional and explosion lifts but i do throw some isometric training as well . For 6 months i train...

Chazgriff11‎, Today 08:48 PM
0 5

Plz critique this full body routine inspired by Fierce 5

Hello guys, i would like to get everyone's opinion on this routine i made up similar to fierce 5 novice routine but with some minor additions, the progression will also be similar to fierce 5, however front squat and romanians will progress 5 pounds per week. Workout A: Squat 3x5 Bench 3x5...

HotRyder31‎, Today 05:46 PM
Today, 08:47 PM Go to last post
3 117

beginner or intermediate or advanced?

hi everyone , i had left working out in gym in 2011, i was doing it not for muscle building but only to stay fit and be focused on my desk work. now i am again going to start my work outs. so now will i be called beginner or intermediate or advanced? which level should i start my work outs at...

rahulmsra‎, Today 07:15 AM
Today, 08:45 PM Go to last post
11 275

Idea for a program

Ive been thinking of trying like, on chest for example, 1st week heavy bench followed by hypertrophy db press, 2nd week heavy incl. bench followed by hypertrophy incl. db press, 3rd week heavy db press followed by hypthrophy bench, 4th week incl. db press followed by hyperthrophy incl. bench....

Rb3rt‎, Today 05:36 PM
Today, 08:42 PM Go to last post
1 165

Help constructing my push/pull/leg split

I am a 20 year old female with a goal of transforming, I've been lifting about a month. Trying to switch from working each muscle group once per week to doing a push/pull/leg split. Hoping for some constructive criticism if you guys can help. I usually do the standard 3x10, not sure if that's the...

brittanib‎, Today 07:04 PM
Today, 08:40 PM Go to last post
1 41

accesorries for my 5/3/1 BBB

hey yall, not getting much talk in my log so decided to just post here, looking for my accessory for some of my days... to ensure a good PUSH///PULL ratio... so thanks in advance bench 5/3/1+ bench jokers bench BBB @ 5x5 @ 80% /superset/ 5x10 pullups 5x10 lat work (Typically CG pulldowns or...

m0nkeh24‎, 09-17-2014 09:54 PM
Today, 08:08 PM Go to last post
13 384

which workout routine to do

I am currently doing Jim Stoppanis Shortcut-To-Size, but I am 32%BF 250-260lbs. Im One week in and wondering if i should continue this or do shortcut to shred, I currently can only workout out 4-5 days a week, and I dont want to build a lot of muscle while still having a lot of fat and looking like...

vullnet15‎, Today 07:25 PM
Today, 07:50 PM Go to last post
4 126

Question Who here benches before squats on a 2 day per week program?

Is it possible to increase weight on both lifts continuously while doing such a thing? Been lifting for about 10 months now. Nutrition has been on point for the most part.

miscmonster‎, Today 05:56 PM
2 100

Hypertrophy vs Strength Training

If I was to switch from a programme strictly aimed at inducing hypertrophy to a purely strength training programme, could I expect to loose any muscle mass? I would like to hear people's opinions on this. Thanks

Alpha20‎, Today 10:55 AM
19 443

Pyramids vs Reverse Pyramids

Which one do you guys do? I prefer doing reverse pyramids (start out heavy, go lighter) because it feels like I'm working the muscle groups a lot more. Am I alone in this?

OralB‎, Today 02:19 PM
Today, 07:30 PM Go to last post
3 116

Mike Matthews Bigger Stronger Leaner workout and diet

Hi, Has anyone followed Mike Matthews BLS workout and diet (cutting) and had good success? Looking at giving it a go. Guy seems to know his stuff

ash407‎, Today 03:22 PM
Today, 07:27 PM Go to last post
3 94

Starting Strength question

Hey everyone! It's been awhile since I've been on this forum but I figured you all could help me. I'm relatively new to weight lifting but I have made some decent gains since I began lifting last May. I've just recently began Mark Rippetoe's Starting Strength. I dropped the weight on all my...

Kaelinronkus‎, Today 03:48 PM
4 179

My 5/3/1 BBB - opinions?

ehy guys just wanted to know your opinion on my routine, i've been following the Boring but big template for 2 months now keep in mind for the whole period i've been reverse dieting out of a 6+ months low carb cutting phase (wich cost me a lot of strenght loss) my recovery was pretty slow so i...

m333llow‎, Yesterday 10:23 AM
7 343

Pectus Deformation Help

Hello guys, i am just writing to ask a few questions and i hope someone out there with the same problem might be able to shed some light on the situation. And yes i am pretty skinny, im sorry for that. I just cry when i think about the body i could have if i didn't have this deformation. I am from...

Inarutt‎, Today 07:36 AM
Today, 06:08 PM Go to last post
2 186

Why is it that the average person who says they go to the gym, really don't?

I can't tell ya the number of people that claim they go to the gym, but actually spend more time doing 12 oz curls than busting their ass in the gym. I don't really know what satisfaction they get bull****ting people. When you start taking bodybuilding seriously you really see how full of **** most...

ChrisCollins91‎, Today 12:29 PM
Today, 06:02 PM Go to last post
11 462

Madcow/TM Hybrid for Strength + Hyper

Volume Day • Squats: 5x5 Ramp (60,70,70,80,90% ID)+ 3x8 • Bench/Press: 5x5 Ramp (60,70,70,80,90% ID) + 3x8 • Rows: 5x5 Ramp (to PR) + 3x8 • Dips: 3x6-10 • Chins: 3x6-10 Recovery Day • Shoulder Mobility

LiftingWolf‎, Yesterday 03:26 PM
21 528

Good for building mass?

Thoughts? Tuesday: front Squat: 3x8 Leg press: 3x8 Incline bench press: 3x8 Stiff-legged dead lift 3x8 bent over row 3x8 dumbbell OHP 3x8 dumbbell calf raise/barbell calf raise superset 3x8

Baird11B‎, Today 03:56 PM
Today, 04:22 PM Go to last post
3 259

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
34 Pages
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Today, 03:42 PM Go to last post
1,014 28,515

Thumbs up Help me Find a program that works for me to get ripped

Hi everyone, thanks for reading this im new into exercising and I really don't know what to do, im 5'7 and im 18 years old I want lose a bit of weight and get ripped at the same time, and I was wondering if you could help me out with a good workout plan to do this, I would really appreciate it,...

henry54665‎, Today 01:56 PM
Today, 03:40 PM Go to last post
2 163

SL 5x5 and Martial Arts

Hey guys, first time posting hoping to get some feedback. I had been doing the SL 5x5 program for a couple of months and recently (about ~2 months ago) began training Krav Maga as well, one hour classes on T/Th/2x Sat. Lately I've noticed I continually stall at around 200lbs for squats and I...

kehtnok‎, Today 03:11 PM
Today, 03:11 PM Go to last post
0 105

Question Bulk set and reps Help

Hey i am taking in about 3000 cal for summer i was doing 4-5 exercise with 3 set and 10 reps and sometimes dropset . any good routine while bulking?

nealboom111‎, Yesterday 05:56 PM
4 233

Tall men at a disadvantage when it comes to building muscle?

ChrisCollins91‎, Today 08:05 AM
Today, 01:52 PM Go to last post
8 348

531 joker with bbb?

I read beyond 531 but I'm confused... Can i have joker sets then go into bbb? I saw on t nation jim saying "You don't do Boring but big and the jokers/FSL. Check out the training in the Beyond book as it is all separated in 6 week blocks and you are able to focus on specific goals - not...

STT816‎, 09-10-2014 12:01 PM
15 701

Juggernaut Method

I want to do this, but where should I start? I don't plan on reading anything. I'm too cool.

BrunoIsAlpha‎, Today 01:02 PM
0 120

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