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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 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
125 Pages
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3,726 245,163

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
88 Pages
1 2 3 4 5 ... 88
2,635 334,857

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
34 Pages
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1,018 102,187

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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346 243,427

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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08-30-2014, 05:39 PM Go to last post
1,457 411,039

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
53 Pages
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08-30-2014, 07:36 AM Go to last post
1,584 199,303

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
08-30-2014, 04:21 AM Go to last post
23 13,777

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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08-10-2014, 03:24 AM Go to last post
490 140,416

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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121 29,177

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 3,334

need help with 3 days per week routine

can anyone give me decent 3 days per week routine with exercises included. i cant lift every day anymore due to college and work and I want to put on at least another 20-30 lbs ( currently at 190 , going for 210-220 )

revokevoke‎, Today 05:14 PM
0 13

How much muscle gains am I missing out on by doing SS?

I'm currently on my second week of doing SS. I've just started lifting again after 1.5 years off. I do want to increase strength, but being 6'2 tall and 145 lbs I really just want to pack on as much mass as possible as fast as possible. I know that there's a correlation between strenght and muscle...

mariusuhansen‎, Today 07:29 AM
Today, 05:13 PM Go to last post
1 151

developing speed

I'm playing around with creating a speed oriented workout schedule for use after the fall baseball season. anyways, something like this is what I've come up with. main goal being to become more explosive, while still developing my lower body lifts. Monday: deadlifts (hit some solid reps, around...

nb19‎, Today 05:08 PM
Today, 05:08 PM Go to last post
0 13

What am I doing wrong?

Whats up guys so I have a bit of a problem. I am a beginner in the gym, in fact I started going to the gym about 4 days ago for the first time in my life. I am 23 years old and Im not overweight or anything but I have just never lifted weights or did any cardio outside of sports. The first day in...

Kris9113‎, Today 04:58 PM
Today, 05:07 PM Go to last post
1 36

Help/Recommend me a program!

Me: 22 6'3'' 190 Post-grad D1 swimmer just moved seeking a new change of routine. Goal: Qualify for 2016 trials Currently focusing on graduating, my schedule only will allow for 1 swim workout a day. At least staying in shape/maintaing this semester...but I feel like can make great gains...

Bobby00‎, Today 05:01 PM
Today, 05:01 PM Go to last post
0 27

ICF OR Fierce 5?

So I've been doing a lot of debating lately on what program to start. I wanna a program that offers big mass gains as well as strength gains. and its come down to Ice cream Fitness and fierce 5? whats your guys thoughts and recommendations?

rynapo3‎, Today 05:00 PM
Today, 05:00 PM Go to last post
0 21

Another year wasted,i want to do it right this time. Help please.

Hi, two months ago I made a thread asking for opinions if i should cut or bulk ,at the end i decided to keep bulking for one month, with really bad results. I look like ****, i have skinny arms and a lot of fat to lose, i want to keep bulking because my arms are crap but i think i should cut...

Noodlearms666‎, 08-30-2014 02:39 PM
Today, 04:52 PM Go to last post
13 694

CrossFit and Gainz ...... is it possible?

So I switched from my traditional gym to a crossfit gym about 4 months ago. Yes yes there will be criticism to come I realize this. Seeing I have lost size, retained a good portion of strength in most areas; has anyone found a combo between the two (crossfit and traditional lifting) that has...

wes2422‎, Today 04:10 PM
1 53

Help your rookie fellow? :)

Hello there, happy Labor's day Body Building community :) I'm new to here and in fact have registered here 10 mins ago because I've heard you guys have the greatest and largest community in every shape of form:) and since I very recently started to work out regularly I thought this would be an...

Ronnie818‎, Today 11:45 AM
Today, 04:41 PM Go to last post
6 187

Bodyweight workout.

Hi I am currently a student that's unemployed so can not afford to go gym at the moment, I was wondering if anyone has any body weight routenes to do with limited equipment such as, dumbbells and pull up bar. I want to gain muscle, can work out most days 17 years old (if that helps) I don't have a...

KaiTho96‎, Today 04:17 PM
Today, 04:36 PM Go to last post
2 269

Lyle's Bulking Routine

Ok so I know this program has been talked about a lot here but I figured I would post my version to see what you guys think. Took away the lat raises on Day 4 b/c of the switch to OHP. Doing OHP instead of Incline Press on that day, too. Not gonna deadlift, SLDLs are enough for me. Should I...

mloubet14‎, Yesterday 09:24 PM
3 257

Overweight and looking for workout tips.

Hey everyone, thanks for taking the time to read at this thread. I'm currently 30 years old, 6'1 and I weigh 290lbs. I've never been "ripped' or anything like that, but I use to run a lot when I was in the military. After seeing my weight the other night, I'm very motivated to get back in shape,...

Hakphin‎, Today 04:29 PM
Today, 04:29 PM Go to last post
0 19

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
32 Pages
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Today, 04:09 PM Go to last post
951 25,483

How to gain 5 pounds per week?

Is it possible to gain 5 clean pounds per week? If so, how can I do it? I've got all my nutrition and daily diet set up for lots of calories and carbs, protiens and such. What will I need to do to gain at least 5 pounds a week? Thanks a lot!

STLWS6‎, 01-03-2005 12:26 AM
2 Pages
1 2
Today, 04:06 PM Go to last post
34 17,069

What are you most strugling with at the moment?

Hello everyone, I was just wondering what other forum members are struggling with at the moment... It can either be a specific body part, not getting your desired results or maybe something else!!! I would love to hear from you all.

mLean5‎, 08-28-2014 03:59 PM
2 Pages
1 2
43 811

Hey guys, let's pound out a million pull-ups by end of 2014 (3.0)

2013: 2012: Simply post and add up how many you have done. Hopefully, we can total a million by the end of 2014.

Cheap5.0‎, 12-31-2013 06:13 PM
59 Pages
1 2 3 4 5 ... 59
1,756 40,378

Help with my work out please, training, fasting, supplementing!

Hello everyone. Hope this is the right place to ask the questions I need answering. Im 27, 6ft 3 (192cm) and 222lbs (101kg). I used a defender body caliper and it says im 21% BF which i thought was on the high side of correct. My goal is to lower BF significantly build lean muscle. Not too...

Ianefc123‎, 08-28-2014 03:30 PM
Today, 03:36 PM Go to last post
2 187

Cicuit help- Breaking a plateu

Will there be a drop off if i reduce my circuits to 3 (instead of 4)? I also stopped doing bicep curls since it's an iso workout. Also I'm compensating doing one less circuit by increasing the weight 5-10 lbs. My circuit now consist of the following dumbell shrugs dumbell chest press...

garciajersain‎, Today 03:36 PM
0 44

Critique my split

Thought I would try something different and I am really enjoying it so here goes Day 1: back/shoulders Day 2: hammys/calves/sometimes abs Day 3: chest/tris/bis Day 4: quads/abs Rest Repeat from 1 Supps I am taking

Del1nquent‎, Yesterday 05:18 PM
Today, 03:09 PM Go to last post
4 332

Newbie needs some advice

Hi folks, newbie here. OK some history first, I've never had much upper body strength since 1995. I've always been a cyclist & runner. things got a lot worse in 2011 after repetitive injuries to my right arm. I am now at a stage where i can concentrate on trying to build up muscle for the first...

richardabulmer‎, Today 09:34 AM
Today, 02:50 PM Go to last post
1 106

Coming back on the gym! help with workout

Welcome, I'm 18 years old and was training for about 2 years. So how I said in the title I'm coming back on the gym, I've been off for about 1 month or even more just because of summer holidays ,normally when College start I'm on the gym regulary. I've found training plan and wanna ask u if it's...

Warzka18‎, Yesterday 02:13 PM
Today, 02:49 PM Go to last post
5 1,856

need help in this program

hi every one. first of all, there maybe some word problems because i'm not english. i was 182cm/82kg and i started a bulk cycle for 35-40 days using Gainer,Keratin,carbo complex and i will be around 92-95kg.(i haven't finished the cycle yet, about 10 days reaming and i am 90kg right now but after...

the110boy‎, 08-29-2014 11:51 AM
Today, 02:47 PM Go to last post
10 276

ICF 5x5 bicep progression?

Srs. How do you progress on these? Ive been stuck on 5 reps at my bw/+2,5 kg for 4-5 reps on chin ups. Ive added about 2,5kg to my curl in 6 weeks (with a 0,2cm increase in bicep circumfence, srs wtf). What do? 32cm biceps feels bad

CharonRower‎, Today 09:23 AM
Today, 02:47 PM Go to last post
3 192

Is this FULL BODY workout too much?

Hey I'm currently 6'1 185-190lbs. I do a full body workout every other day. It is long and intense. Lasting over an hour and a half. What do you guys think about this. Bench - x4 8-12 Squat - x4 8-12 Deadlift - x4 8x12 Pullup - x4 8-12 After those big exercises I move onto supersetting...

mnguy29‎, Yesterday 01:12 PM
Today, 02:38 PM Go to last post
7 2,192

Reverse pyramid training, yay or nay?

So I read this article saying how crappy it is to do pyramid training like this: Ex: chest day Bench press 1 set of 12 Bench press 1 set of 10 ( more weight ) Bench press 1 set of 8 ( more weight) Bench press 1 set of 6 ( more weight ) Etc Etc. The article says that if you do pyramid...

dylan7774‎, 08-30-2014 07:10 PM
Today, 02:38 PM Go to last post
9 503

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