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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 03:04 AM
74 Pages
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Today, 10:05 PM Go to last post
2,206 202,610

Sticky Thread Sticky: "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 09:28 PM
92 Pages
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2,747 225,661

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 12:32 PM
179 Pages
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5,341 384,905

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
58 Pages
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1,726 233,450

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
14 Pages
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Today, 03:56 AM Go to last post
400 291,140

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
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2,696 360,963

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 11:04 PM
17 Pages
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12-11-2014, 08:40 AM Go to last post
499 154,667

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 01:00 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 09:12 AM
05-19-2014, 09:12 AM Go to last post
0 6,500

why do people always recommend me the fierce five program

People always tell me that I shouldn't be doing a body split since im skinny that I should take advantage of being skinny and get on the fierce five program why? would that help build muscle faster? My routine mon chest/tri Wed Back/biceps Fri legs/shoulders

Arias17‎, Today 09:25 PM
Today, 10:02 PM Go to last post
2 33

How fast do you start losing muscle?

My workout schedule is as follows Monday shoulders and back Tuesday chest and legs Wednesday bicep tricep and forearms Repeat and rest on Sunday This past week I've been really sick I worked out on Monday amd Tuesday but Wednesday and Thursday I had to skip and today I tried doing my bicep...

tony477g‎, Today 09:17 PM
Today, 09:47 PM Go to last post
1 31

Stronglifts progression problems

Hey guys. I wanted to get some insight on what I am doing wrong with stronglifts. So when I started my bench was 115 squat 135 and deadlift 115lbs. I now only bench 140 squat 205 and deadlift 185. I've deloaded like 3 times on these excersises and am now hitting a brick wall. Btw I've been in the...

bodybuilder3110‎, Today 09:09 PM
2 26

3dmj - Anyone used these guys?

These guys look really interesting. Is there anyone who has worked with them? How did it go? Did you get the results you were after? Were they easy to communicate with? etc. Just general impressions would be really appreciated thanks!!

oli1982‎, 12-17-2014 03:28 AM
3 219

Do I have a solid workout routine?

So right now I'm doing a 5 day split where I do 5-6 chest, back, legs, shoulders and arms excercises and then I also do 1-2 excercises on a secondary body part. For example, today I did bench, incline bench, weighted dips, decline press, and cable flyes with 3 sets of overhead shoulder press also....

Calebbbb4‎, Today 08:49 PM
Today, 08:49 PM Go to last post
0 43

not sure if plateau or just not training hard enough

my big 3 lifts haven't gone up in like 6 months.. bench and squat actually dropped deadlift has stayed the same. im eating in a surplus and tried upping calories only to gain even more fat.. bench was at 365 has dropped to 350-355 on a good day. squat was 465 dropped to like 450-455 struggling...

tnelson1134‎, 12-17-2014 05:22 PM
14 305

German Volume Training

Has anybody done this? If so what do you think of it.

taydbear7‎, Today 08:29 PM
Today, 08:33 PM Go to last post
2 43

Unhappy thoughts on this upper/lower split?

hey, i've just recently finished stronglifts 5x5 and am moving on to an upper/lower split. i'm looking for advice on my current program, for example if there's a certain workout that shouldnt be there, more effective ones, etc... upper body: bench press overhead press/incline bench (switch...

bodybuilder3110‎, Today 08:09 PM
Today, 08:31 PM Go to last post
3 53

Machines or free weights for beginners?

Hello all- Today I was talking to a guy in the gym I have BSed with a few times. I have been lifting for a few months now doing full body every other day using primarily machines only. He asked me why I don't go to the free weights area. Basically I said that I don't think I am ready to head...

Harrison222‎, Today 09:55 AM
Today, 08:15 PM Go to last post
8 150

Advanced 5x5 Cutting Program

Although I'm on a slow cut, my strength has been going up. Specifically sumo deadlift. 9/19 i got 435lbs 11/8 i got 450lbs haven't maxed since. I've been basically running an undulating periodization type routine for the last few months. Deadlifting ALOT, purchased a belt in this time span...

EdgarAllanPoe‎, 12-14-2014 02:56 PM
Today, 08:11 PM Go to last post
2 163

How much rest between sets????

Hey can someone help me out here. I'm thinking 60 seconds b/w sets is the best, but should it change for certain exercises or certain days? Monday: Chest Dumbbell Bench Press Dumbbell Bench PressDumbbell Bench Press 4 sets of 10-12 reps Flat Bench Cable Flyes Flat Bench Cable FlyesFlat Bench...

nnielson12‎, Today 01:19 PM
Today, 08:06 PM Go to last post
5 151

My Arms Workout

Triceps 1. Rope Pushdowns x3 12 2. Seated OH DB extensions X 3 8-10 3. SkullCrushers 3 sets X 3 6-8 4. Single Arm Reverse Grip Pushdowns 1 X 20 Transition directly into Cable Curls Biceps 1. Single Arm- Overhead Cable Curls 12 X 3 (No Rest)

henmaniac87‎, Today 02:18 PM
Today, 08:05 PM Go to last post
1 78

410lb squat at 176lbs

I just squatted 410lbs parallel at 176lbs so I am pretty happy:) Heres the squat. Now its parallel I believe. I had another camera angle to the side and it looked good so im happy. But I want to go below parallel a bit What do u think of my form? For my meet I am going 375lbs for my opener,...

Training918‎, Today 05:52 PM
6 86

Rate of muscle gain for upper body

I've only been lifting consistently for a couple months. My legs are proportionately more developed than my upper body. Combined with the fact that the only leg exercises I have access to with weights are curls, extensions, and the leg press, I am mostly concentrating on upper body lifts right now....

ForecasterJason‎, 12-14-2014 01:51 PM
10 241

Brosplit question

-6ish years lifting -First 3-4 years bro-splits. Higher frequency (mostly upper/lower) ever since -I've read more studies/articles/etc than I can count and know all the main reasons why higher freq is superior -HOWEVER, I still feel I was at my very best at the end of the bro-split even though...

jumboliah‎, Yesterday 08:06 PM
12 286

Is Full Body better for an inconsistent workout schedule?

So I have a membership to a gym that I love that's open for only certain hours. I also go with a friend who consistently works early (4am early). This makes my work schedule an obstacle when I get 1pm-10pm shifts. Because I have a 3 day per week routine, I negotiate new days with my friend rather...

SirNanigans‎, Today 04:51 PM
4 98

where do I start?

Been meaning to do this for a long time and have only stuck with working out for small periods of time. What do I need to know? Can anyone suggest any plans? Also can someone tell me how to upload a picture?

nerd1211‎, Today 06:56 PM
Today, 06:56 PM Go to last post
0 48

Thumbs down Gym buddy not being open minded (long read) (pls respond)

So I started SL5x5, and my gym partner who comes with me every so often, disagrees with what I'm doing. (disagrees with the program) he is saying that you cant make much off of 5x5. ...

psycholifter‎, 12-17-2014 11:46 AM
Today, 06:13 PM Go to last post
12 389

Smile how to divide up exercises?

So currently the muscles I'm working are Triceps shoulders chest ( all being worked in one exercise so need to be together) Abs biceps back forearms quads

sdsfsdfsdfsdf‎, Today 06:01 PM
Today, 06:06 PM Go to last post
1 58

Do all programs start so light?

Just curious. I've been looking at programs to try and find one I want to do next. All of them have you start at a weight that seems too light to do any good to me. I understand you need to ramp up throughout the program, but it seems like the first several weeks would be too light of a...

bwaclawc‎, Yesterday 11:48 AM
10 235

Looking for a More Advanced Level Routine?

Advanced workout's seemed to be scarce around here! But I'm looking for something like that. I've been running an intermediate routine for a while and would like to try out something new and more challenging. Can anyone point me in the right direction?

JeremyBeam‎, Today 01:26 AM
3 131

Question New 12 week Kris Genther Plan??

Hey All, Hows it going. Just wondering if anyone had some feedback on the new workout?

XtremeBody510‎, Yesterday 05:59 AM
Today, 05:27 PM Go to last post
2 111

4 months of Starting Strenght, looking for aesthetics

So in 1.5 week I'll be done with 4 months of Starting Strength. Even though I've had lots of trouble with the diet in the beginning, I've progressed pretty nicely and can feel I´ve gotten stronger. Aesthetic wise however, not much has changed.. Now I know 4 months is very little for...

SkinnyDutchGuy‎, Today 04:56 PM
1 76

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 09:23 AM
47 Pages
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1,381 56,665

Exclamation Pull-up/Chin-up fail ! Help

Hello, I've been trying to learn to do pullups and chinups forever. I do them at the end of my StrongLifts workout, alternating between chins and pulls. I just can't progress beyond 1 rep. :( Should I try using the lat pulldown machine to work my way up to my body-weight? I have to wait till...

MSKFAHIM‎, Today 07:24 AM
Today, 05:05 PM Go to last post
8 241

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