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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 VI

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

nightanole‎, 10-05-2015 08:53 AM
89 Pages
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2,668 398,568

Sticky Thread Sticky: 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
10 Pages
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298 62,968

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
78 Pages
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2,331 467,479

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
20 Pages
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12-08-2016, 02:52 AM Go to last post
589 611,521

Sticky Thread Sticky: IRON INTELLIGENCE Q&A: Evan Centopani's 12-Week Muscle Building Plan

The official Q/A thread for those following Evan Centopani's "Iron Intelligence" 12-week muscle building program. "Iron Intelligence" is a thinking man's approach to strength and muscle gains, fusing intensive and instinctive training in the gym with a thoughtful, smart approach to that training....

Animal Rep‎, 11-08-2016 10:02 AM
2 Pages
1 2
12-02-2016, 12:49 AM Go to last post
36 4,883

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
365 Pages
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04-19-2016, 01:44 PM Go to last post
10,927 1,314,491

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 31,834

Help - Incredibly weak arm + tension after drawing blood??

I drew blood from my right arm a week ago to test for allergies because of these hideous folds I'm developing under my eyes that I thought were allergy-related (turns out the shot was pointless--nothing detected). Since then, there's been this strange tension in my arm and it's been very hard to...

wad11656‎, Today 09:16 PM
Today, 09:16 PM Go to last post
0 2

"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
121 Pages
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3,618 577,358

Confused how often I should change routines

What do you think is optimal time to perform a specific workout? Cause it's been a while since I changed my routine. I usually work in 8-12 rep range and sometimes add couple sets where I perform 1-3 or 4-6 reps with very high load for strength and sometimes do 20+ reps for endurance But I...

regno‎, Today 06:32 PM
5 126

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
98 Pages
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Today, 08:44 PM Go to last post
2,936 186,620

Tall Skinny (Ectomorph) with belly fat (skinny fat) Workout + Nutrition

Hi All I am 28 years old over 190cm tall and skinny. I weigh 70kg. I am looking to bulk up the only problem is I have a beer belly (belly fat). So I have been reading some articles with mixed responses around nutrition and excercises. In a day my food intake might be between 900-1200...

paulsyd‎, Today 02:57 PM
3 80

I honestly don't know where to start.

Hello. I'm in my early 20's. Been lifting weights since about 9th/10th grade although not really serious about it. I've been going 3-5 times a week for the past 4 years or so. About 5 times a week for the past year. Right now I weight approx 160 pounds and am 5'9-5'10. I've been doing specific body...

wacot1‎, Today 07:03 PM
1 48

Trying to drop from 18% to 12%

Hi guys, I am new to the forum. I have been lifting for just over a year and lost a significant amount of weight. At the moment, I am 6'0, about 165lbs and 18% body fat. At the moment I am aiming to get lean (12% for now) by February. I was wondering whether this is possible and how to go about...

bloc2195‎, Today 04:12 PM
4 110

Lightbulb What should I do?

21 years old 80 KG 176 meter body fat 13-14 weights bench press 70 KG squat 50 KG deadlift 80 KG

vladikdx‎, Today 03:03 PM
4 78

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
38 Pages
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Today, 04:29 PM Go to last post
1,129 175,354

ICF 5x5 , Texas method Or What ?

Hi guys , been having the worst headaches For the past week with all the reading And lurking trying To figure out what path should i take. Little background i ve been training For 4-5+ years now mainly with body building style routines never done dead lift And only squatting 1x week with 8+ reps...

m333llow‎, Today 04:20 PM
Today, 04:20 PM Go to last post
0 64

Question Please rveiew my workout :)

So I recently looked out to make my own workout routine instead of copying a full plan online. I am Dutch so dag means day and oefening means exercise. The workout I made is added as workout.jpg as an attachment. Please give tips on: better exercises, better rep ranges, etc... My goal is...

Sll70‎, Today 02:06 AM
Today, 04:00 PM Go to last post
3 675

How Long To Do Push Pull Legs?

15 years old, transitioned from competitive boxing to bodybuilding now and i love it! Been weightlifting for 6 months now, have stayed at around 149-152 pounds (5'11) but I'm gaining strength in all lifts. Just wondering how long someone should stick to PPL.

RepsForJesus69‎, Today 01:16 PM
Today, 02:34 PM Go to last post
2 138

6-Day P/P/L Routine (based off research) - Opinions?

P/P/L (Push, Pull, Legs) x 2 * Monday: Push (Chest/Triceps/Shoulders) * 1. Flat Bench Press: 3 x 8 * 2. Pec Deck Flys: 4 x 10 * 3. Cable Crossovers: 6 x 10 * 4. Seated Shoulder Press: 3 x 8 * 5. Incline Bench Press: 3 x 8 * 6. Upright Rows: 3 x 10 * 7. Dumbell...

Magellan14‎, 12-05-2016 11:45 PM
19 645

Dumbbell workout for beginners

Hi, I was wondering if anyone had a good dumbbell work out for beginners. I have a set of 20's and im looking to increase a bit of muscle mass before joining a gym.

Aceer22‎, Yesterday 01:55 PM
7 698

Ectomorph: Direction and Help

Hello! I just registered to this forum and I have some real questions I need help answering. First, I have gone through and read a lot of ectomorphs posts and questions. My questions are pretty simple but I really need the help and direction to spur motivation. I am poor, a student and I have...

jkpeace‎, 11-03-2011 12:15 AM
Today, 01:37 PM Go to last post
15 1,029

Greyskull LP?

Looks pretty solid for a newbie. I've got 6 months of clueless self programing experience (luckily centred around compond lifts) Anyone ran this program?

twram‎, Today 12:38 PM
1 95

Doing a workout mid fast

My question is on fasting. I'm wanting to give it a try and see how it works for me. I'm coming from the normal 6 meals a day into doing fasting for roughly 14 hours. My plan right now is as follows... Wake up - 6:00 am Gym - 8:30 am First meal - 12:30 pm Second meal - 2:30 pm Third meal...

Bryce1995Clark‎, 12-07-2016 07:56 PM
Today, 12:39 PM Go to last post
4 127

How to train my relatively built upper body while I'm working to fix my chicken legs?

So my upper body is pretty well built, but my legs are definitely not — and it definitely shows. I've been working my legs regularly with squats for the better part of the summer and fall just to condition them for, hopefully, really hardcore mass-gaining training over the winter/spring—which I...

KingHanley13‎, 12-07-2016 02:24 PM
Today, 12:09 PM Go to last post
7 329

Why nobody is critiquing your workout (READ THIS before making a beginner program)

Prologue: I remember years ago when I first started working out and posting here I went out and put together a program all on my own. I thought it through very thoroughly and was very proud of myself when I'd finished. I made a new thread about it and asked for people to critique it in the title. I...

JUSA‎, 07-28-2009 09:27 AM
16 Pages
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Today, 12:05 PM Go to last post
472 404,316

is 60 seconds rest in between sets enough rest for the smaller bodyparts

We all know that the big exercises like Bench, Squat, Dead lifts, Military press require from 2-4 minutes rest in between sets but what about the exercises for the smaller body parts like biceps, triceps and lateral side raises.Whats optimal? If I do a set of barbell curls for anywhere from 6-12...

imaloser‎, Today 10:45 AM
Today, 12:03 PM Go to last post
6 160

does bodyforlife have enough volume to build muscle

Bodyforlife is a program that came out almost 20 years ago and its by a guy called Bill Phillips, I'm sure alot of you have heard about it, the program is an upper/lower body split with intense cardio done in between weigh training days. Heres the layout of the program ...

imaloser‎, Today 11:15 AM
Today, 11:39 AM Go to last post
1 65

Would this Push/Pull routine work ?

Hey guys, first I am 21 years old, 5'10" 160-165 lbs. started training in 2013 but only taking it serious since 2015 (see my join date), I ran allpro for a year and now I wanna change previous lifts (8 rep max): Squat: 145lbs Benchpress : 150 lbs Bent-over Row : 135 lbs

SmackBang77‎, Yesterday 07:03 PM
Today, 11:33 AM Go to last post
7 828

My routine is okay? Should I switch?

My current routine is an upper / lower body workout. 4 days a week. Should I switch to a typical split where I hit everything twice? Upper body Bench Press 4x8 Incline db press 3x10 Db rows 3x10 Lat pulldowns 3x10 Standing shoulder bb press 3x10 Lateral raises 3x12

DChasers‎, Today 08:17 AM
Today, 11:33 AM Go to last post
2 108

Noob Teen looking to lose weight

I got myself a gym membership 3 months back but had to take a three week break due to sickness and injury. I recently got back to the gym and I've only been trying out different exercises to the ones that I tried out before I had to take some time off. I'm fifteen (turning 16 at the end of January)...

Fishlift‎, Today 09:52 AM
3 92

Is this an effective workout routine?

I have done both splits and full body workout routines. For me, in the end, full body workout routines were always best for me. I have takenm a long layoff from lifting and in about 3 weeks after some things are taken care of, I'm gonna get back into it. Im going to be pretty pressed for time with...

ZachSimpson‎, 12-07-2016 08:49 PM
Today, 10:57 AM Go to last post
23 3,822

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