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Forum: Workout Programs

What workout is best for your goal?

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Sticky Thread Sticky: 3 Day Split (Beginner/Intermediate/Advanced)

The original version of the routine can be found here: I've made several changes, the most significant of which happens to be the abandonment of strict rest-pause, although I still believe in training to/near failure. If you're unable to...

Kelei‎, 04-19-2014 10:30 AM
5 Pages
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143 7,749

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
26 Pages
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775 28,937

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
10 Pages
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Yesterday, 06:55 PM Go to last post
299 166,017

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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2,527 289,664

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
3 Pages
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86 14,623

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
48 Pages
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04-19-2014, 11:05 AM Go to last post
1,417 347,215

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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03-13-2014, 01:32 AM Go to last post
481 117,317

Random Workouts

I train 6 days a week, but the past week I've been basically just doing random different exercises, making sure to get my whole body throughout the week. Could this be bad in the long run? Or are there benefits to switching up your routine every time? Example: Monday - random chest exercises,...

zeaview‎, Today 09:18 PM
Today, 09:18 PM Go to last post
0 1

Cardio with Jason Blaha's 5x5 novice routine

I'm in the Army and need to incorporate running somehow so I can still max the PT test. I couldn't find a straight answer for the this question in the FAQ thread. Since I can't post a link to the thread here it is. Workout A Squat 5x5 Bench Press 5x5 Barbell Row 5x5 Barbell Shrug 3x8...

chance459‎, Today 04:01 PM
2 118

Can somebody form a new strength plan for me?

If your experienced and ripped, please formulate a new fitness plan for me with strength and weight training. My old plans have been ineffective and boring. Heres what my list currently looks like, i am just asking for how many reps and what machines i should try now Monday - (warmup= 3...

pijef‎, Today 08:13 PM
Today, 09:06 PM Go to last post
1 33

Need help can not gain weight!!

Okay so i have been working out for just about 3 years now consistently ( 4-5 times a week ), but my only issue is i'm not gaining any weight. So i have stayed around about 150-160 for the majority of my time lifting I seem to just go up and then back down between the two. Although i am getting...

wwendelll‎, Today 03:51 PM
Today, 09:01 PM Go to last post
4 139

Arrow P90x-My journey 2010

What up people? First off, let me tell you a little about myself. I am 28, 5'9" 160-165 at any given time. About two months ago i was at about 185 and was getting tired and was chunky for my frame (had some man boobs, lol). I have been skinny all of my life so when I finally got to this point i...

chunkyfatboy‎, 02-22-2010 07:08 PM
8 Pages
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225 22,439

Benching 365lbs @ 159 lbs bodyweight

me benching 365 when I weighed 159lbs at the time., part of my program is to do pyramid sets.. I have more of my exercise videos on my youtube channel. , but its rare when I do gym vids, but id keep them coming eachtime I pass a new goal....

futurebody90‎, Today 07:57 PM
0 69

Simple? questions regarding protein synthesis, max growth rate, and workout intensity

So, from what I have read, protein synthesis takes place for 36 hours after working out. Some people claim that in order to best take advantage of this, full body exercises every other day (or using a split routine) will ensure every muscle is in a constant state of protein synthesis. My...

MrMakAttack‎, Today 06:08 AM
3 181

I need to Grow FAST! Will this work??

I'm new to the forum here, although I've read from it quite a bit in the past. I have a problem, I need to grow, like, big time! I'm 18 and headed off to college next year and I want to put on a lot of mass over the summer! Ideally 10-20 pounds of muscle. Right know I'm a little over 5'7" and...

Simplelift18‎, Today 01:19 PM
Today, 07:22 PM Go to last post
10 647

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
40 Pages
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1,193 20,155

Rest Days? Srs question.

Ok so I am trying to build mass quick and natty. Been bulking around 2-2 and a half months and went from 162-184 ish. Now my question is I usually worked out everyday because I really want to get big but with me graduating high school and working alot I am very exhausted so I started to take...

brianamb52‎, Today 02:40 PM
1 104

New routine too much volume?

Im starting a cut and want to drop around 10lbs whilst keeping as much muscle and strength as possible. I'll be eating at a slight calorific (~300-500kcal) deficit and splitting my macros P40/C40/F20. I wanted to know what you guys think of the workout I put together and if you think it might...

jlproject‎, Today 05:22 PM
1 376

Should I maintain or cut?

hello guys im new to the forums, im just wondering whats your opinion for what i should do next (maintain or keep cutting) I was on a long 8-9 month of dirty dirty bulking, i wasnt counting my macros at all. I just ate everything i could. At the peak of my bulk i was 215 lbs, and right now im...

elvir315‎, Today 12:45 PM
1 106

Fat has become loose and more jiggly?

About august of 13 i started working out and have since lost 35 pounds and 5 pant sizes but i have noticed my fat around my waist has gotten alot softer and jiggly is this bad or normal?

maikeruxx2‎, Today 02:09 PM
3 152

Leg gains without squats?

Broke my hand recently, so nothing but legs for the next few weeks, but I can't do squats. Lookiing to add mass, legs are well defined just not very thick. Anyone have experience, routines or tips for mass gain without squats? Can I expect much? Thanks

eirl1420‎, Today 03:50 PM
1 98

Red face why dont mondern bodybuilders look like the golden era bodybuilders

like they look less aesthetically pleasing to me (my opinion)

elijorge‎, Today 03:55 PM
1 122

Programme for speed and strength ??

Can anyone give me advice or recommend me a program that has the goal of making a stronger and faster athlete. I was planning on doing icf or Bill Stars 5x5 but I also need to incorporate sprints and plyos for speed.

PatrickGallo‎, Today 02:41 PM
3 85

what to do about lack of training(5x5) due to holidays

Hey guys, Good Friday was yesterday and Good Monday is coming up. I did not train yesterday because most gyms are closed, either way I wasnt paying for a single day use...twice Should I treat these 7! days off as a deload??? What yall do on holidays? Lol I really want to do my monday...

SouljaJoe010‎, 04-19-2014 01:20 PM
6 422

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
15 Pages
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422 7,000

Input on a workout molded from Natural2's thread

Hey guys, I followed Natural2's workout (can't link thread via low posts) that had me doing this: I followed it for about a year or so after doing Starting Strength for about the same time. I slowly integrated a few extra lifts to each workout as I felt my body could handle and recover...

Michael.P‎, Today 04:11 PM
Today, 04:11 PM Go to last post
0 104

Need help making a program!

I have lifted in the past but its been awhile. I am trying to get back into lifting regularly and I'm familiar with the movements of lifts and form etc. I need help coming up with a routine to follow for the next few months to really shed some fat and putting on some muscle. I will be working out...

raleyj1‎, Today 03:33 PM
Today, 03:58 PM Go to last post
2 113

Benefits of Machines

I've never really used machines aside from 4 weeks where I was injured and needed to get stronger to actually lift the bar. But are there any benifits to using machines?

Mr.Marvel‎, Today 02:47 PM
1 83

Workout Plan for Anterior Pelvic Tilt

I have severe anterior pelvic tilt:(. I have done extensive research on fixing anterior pelvic tilt. To summarise I need to do the following: Strengthen: •Glutes muscles •Abdominal muscles •Thigh muslces Stretch: •Hip flexor muscles •Rectus femoris (quads)

mhrosoha123‎, Today 07:52 AM
4 144

531 7 month results...

Gained 5 lbs. Of mostly fat on my stomach. Deadlift didnt go up whatsoever. Strained a muscle in my back. Strained a muscle in my chest doing dips. 1repmax on bench went up 25lbs. 1 repmax on squats went up 30 lbs. Tho my legs are no bigger. I did BBB template. Feel like shoulders and...

livindagym‎, 04-14-2012 06:25 AM
Today, 02:52 PM Go to last post
23 7,907

Is my problem overtraining or just a bad workout?

I never considered that I may be overtraining before, but recently my 1 RM went down even though I've been doing even more than usual so I was wondering if maybe what I'm doing is just too much and I should cut down on the number of exercises or something. My problem is usually that when I cut down...

fiercegoldfish‎, Yesterday 07:17 AM
8 509

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
48 Pages
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1,415 157,626

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