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Forum: Workout Programs

What workout is best for your goal?

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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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Today, 11:04 AM Go to last post
2,246 441,757

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

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

nightanole‎, 10-05-2015 07:53 AM
72 Pages
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Today, 06:42 AM Go to last post
2,146 252,098

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 06:27 PM
7 Pages
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Today, 12:19 AM Go to last post
195 33,757

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
19 Pages
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08-05-2016, 10:01 AM Go to last post
568 579,461

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 08:28 PM
365 Pages
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04-19-2016, 12:44 PM Go to last post
10,927 1,227,004

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 27,873

Choosing a cluster for Tactical Barbell Zulu vs. Mass

Hi all, I just downloaded TB 3rd edition. I'm having trouble choosing which template and cluster to run for the next few strength blocks. I like the Zulu template from 3rd edition, but also have run the mass template from first edition in the past. I guess the real difference is squatting and...

Hayus‎, 08-26-2016 06:25 PM
5 141

Question My chest recently started lagging

Hi fellas. Firstly let me give some background info before sharing my workout program. I've been on a bulk for almost half a year and have been making satisfying gains on some part of my body, and improved my strength fairly as well. Though, some part of my bodies almost minimized to grow. My...

Mrknztrk‎, Today 12:35 PM
Today, 12:35 PM Go to last post
0 22

Adding Dips/Pullups to 5x5

Thoughts? Or am I really just trying to over-complicate this program?

chrsschb‎, Today 08:21 AM
3 510

Was doing strong lifts but can't squat - new routine ideas

Basically I want to grow and get bigger, hence doing strong lifts but I physically can't squat when I get to a certain weight. I get an intense pain in upper leg/groin area. I've stretched, been to doctors, stopped doing them for months and started again, the same problem always occurs. I know...

atomic12‎, Today 10:53 AM
6 55

stuck with an hybrid full body routine

Hi, I'm 30, my weight is 75kg, body fat 10%. I've been doing gym for 15 years and also been a rower. I'm defined and lean but I feel stuck now, I want a bit more volume, not much, I like being lean, but need a bit more volume. I try to do gym between 5 and 6 days a week (when I was rowing I was...

rower687‎, 08-27-2016 01:43 PM
Today, 11:59 AM Go to last post
2 100

Got rejected and need to improve myself and increase my self-esteem

Last year Oct I started working out doing the big 3 doing max every other day and then somewhere along the timeline I mixed it up with bicep curls, tricep and flys with ab workouts and I lost weight (from 140lbs down to 123lbs). but I stopped recently due to partying and dating a few girls (two of...

j7style‎, Today 05:01 AM
Today, 11:59 AM Go to last post
7 206

Fierce 5: Before and After

I finished my bulk and cut cycle with Fierce 5 today. Do you see a difference in these photos? Bulked for 3 months, from March to June. Started cut on June 1st to today. Beginning of Bulk: Mar 4th - 142 lbs

jeffn12‎, 08-25-2016 10:46 AM
2 Pages
1 2
Today, 11:38 AM Go to last post
40 1,503

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 05:43 AM
76 Pages
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Today, 11:22 AM Go to last post
2,266 119,926

Work Injury... What to do for workout : /

Long story short... I am wanting to lose 35-40 pounds. Want to do weights along with cardio, problem is I have a work injury/shoulder impingement.. waiting for surgery and doing physical therapy. What can I do for weights since I am injured on my left shoulder? Do just the legs?

heidarooo‎, 09-18-2011 11:20 PM
3 230

Starting Candito 6 week strength - Can you add chest dips / overhead press?

I've recently been enjoying and trying to get better at pull-ups and chest dips and don't really want to see these disappear from my workouts. However, the main goal is to complete Jonnie Candito's 6 week strength program. I'm going to swap weighted pull-ups (Upper Back Exercise #2 (vertical...

Benj14‎, Today 09:13 AM
5 116

Cool GO HEAVY OR GO HOME ? pick the right weights !

hello i am training for 5 months i done for 4 months stronglifts 5x5 and now i am doin fullbody workout 3 days per week i have workout A B C and do one of each every week ! i see the gainz and i took 8 kilos in the past 7 months i feel great ! i am 182 cm and 74 kg i do 4 sets of 8-12 reps ! i...

Usernameeeee‎, 08-27-2016 12:44 PM
2 Pages
1 2
Today, 10:47 AM Go to last post
33 474

New to forum and have question

I am new here and thought maybe I could get some ideas on my routine. I am also very new to weight lifting as I have only done exercising on the treadmill. I have 2 15lb dumbbells and was wondering, when I am doing my 5 minutes fast walk/jog, should I should hop off during that one minute and try...

laint‎, Today 07:25 AM
Today, 10:41 AM Go to last post
6 106

Am I peaking my strength and in need of an intermediate program?

Bulking Stats: 6'0 74.3kg/163, 3200cal (cut ended at Aug 12 71.7kg..157pounds) Lifts: (when cut ended - and current) I switch Barbell Rows to Pendlay Rows Deadlift: 220-231 lbs (fail@241) Squat: 187-203 lbs (fail@209) Bench: 154-169 lbs OHP: 93.5-104.5 lbs Pendlay Row: 110lbs Finished my cut...

ghepardo‎, Yesterday 11:28 AM
Today, 10:32 AM Go to last post
8 199

"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 07:03 PM
96 Pages
1 2 3 4 5 ... 96
Today, 10:04 AM Go to last post
2,879 493,319

When to do corrective exercises and stretchs?

So i found out that i have upper cross syndrome and i found a list of stretches and exercies on the website that i should be doing for the exercies i added lower traps and rhomboids to the back day and rear delt and rototer cuff to the shoulders day. the question is when to stretch tight...

Yazan4m7‎, Today 07:58 AM
Today, 10:00 AM Go to last post
2 69

Taking my time breathing/positioning each rep is important? Squat/Deadlift

I was wondering, it is correct to: 1) deep breath contract abs & position well( about 2 seconds) 2) do the squat/deadlift 3) finish at starting position 4) exhale all slowly (1 sec) 5) repeat #1) it all takes around 5-6 seconds for each rep (Valsalva maneuver) Am I doing this correctly?...

ghepardo‎, Today 09:41 AM
Today, 09:41 AM Go to last post
0 39

Here's what I'm after..

I want to be fast, powerful and functional I want to be able to jump high, pull myself up and over things, run fast, lift heavy weights and explode when I need to I've been doing traditional weightlifting for a while and strength has gone up but I don't feel fit? Very sluggish! Where...

SJamZ‎, Today 06:40 AM
3 84

Opinions on Eric Helms' Muscle and Strength Pyramid Nutrition/Training books?

So I had the chance to get my hands on those two books. I have been reading them and IMO, those books are some of the best out there considering quality of information, layout and research backing-up. What do you think guys?

StavrosPro‎, Today 08:36 AM
0 52

Judge thi Push Pull Leg routine Please!

Hi everyone I've just saw a video of Jeff Seid's push pull leg routine and i would like to know if in your opinion is a good routine or not. I had to say that I'm going to eat a lot of calories per day and my recovery is pretty good. -PUSH- Incline bench 6x12-10-8-8-6-6 Flat bench...

benat98‎, Yesterday 03:08 PM
Today, 08:31 AM Go to last post
6 137

Fierce 5 intermediate question

Started fierce 5 intermediate. Like the program and have nothing bad to say about it. The only issue I have is time. Doing warm up sets and the 3 sets as prescribed but finishing workout in about 50-60 mins and it feels a bit short. My questions are: Is there any benefit of adding and were set on...

johnnyboyrun‎, Yesterday 10:02 PM
9 223

Smile Fierce 5 or Vikings Warrior routine for a person working out since 1 year?

Which one would you recommend in order to have better gains? My current picture is attached.

captainwajji‎, Today 01:56 AM
3 189

Looking for new split routine. Thoughts on PHUL?

Hello, in a month or so, I'll be changing my current routine, which is The Warrior. I've been lifting since February 2016. I want to move to a split routine, four days per week max. I've been looking at PHUL as my next routine. I think it looks...

Aesptux‎, 08-26-2016 10:31 PM
11 343

How long does it take to cut from 20% body fat to 10% body fat with a six pack???????

I believe I am putting on muscle at a pleasing rate, also my strength is improving as it is portrayed in my lifts. However, I feel more and more body fat accumulating. Especially around my stomach area and my thighs. I might be over exaggerating, but I feel as though I have gone fron around 15%...

eastlondonboy‎, 10-09-2010 01:11 PM
Today, 07:29 AM Go to last post
15 40,265

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 07:02 AM
30 Pages
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Today, 05:34 AM Go to last post
896 92,685

Unhappy Need help regarding routine/workout program. All explained in description.

Hello people out there. I've been going to the gym since 10 or 11 months now and by the grace of God and my hard work, I've achieved a lot till now, as far as I think. I will attach the images of my progress. Total of 3 pictures. Before, after in a tank top and after shirtless and also my...

captainwajji‎, 08-27-2016 12:41 AM
Today, 03:52 AM Go to last post
6 207

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