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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:http://forum.bodybuilding.com/showthread.php?t=4195843 Part 2:http://forum.bodybuilding.com/showthread.php?t=133395553 Part 3:http://forum.bodybuilding.com/showthread.php?t=147447933 Part 4:http://forum.bodybuilding.com/showthread.php?t=155009423 Part...

nightanole‎, 10-05-2015 07:53 AM
76 Pages
1 2 3 4 5 ... 76
Today, 09:44 AM Go to last post
2,271 270,759

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
9 Pages
1 2 3 4 5 ... 9
Today, 05:09 AM Go to last post
251 43,427

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
20 Pages
1 2 3 4 5 ... 20
Yesterday, 07:36 PM Go to last post
573 589,563

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: http://forum.bodybuilding.com/showthread.php?t=121353501 ...

2020Wellness‎, 11-08-2012 01:07 PM
77 Pages
1 2 3 4 5 ... 77
2,290 450,573

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 1,255,315

Arrow Sticky Thread Sticky: General Forum Rules

Welcome to the Bodybuilding.com 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 29,097

The #1 Mistake When Training ABS !

What´s the best AB exercise ? Or is there really one ? Generally it´s not the exercise but it´s the movements patern you do in nearly any exercise. How you contract your ABS ? → You contract your ABS by tilting your pelvis backwards instead of flexing thoracic spine. ( much closer to our...

aftershock1‎, Today 05:13 AM
6 112

Am I overtraining?

Hey guys! So I have a pretty definitive question here. More like a whole scenario consisting of what I'm doing right now combined with what I'm going to do in the future. Personal stats: 20 y/o, 178-180 lbs. BF: 21% Goal: Lose 40 pounds of fat, gain 10 pounds of pure muscle (simultaneously)...

ushik‎, Yesterday 11:35 PM
Today, 11:33 AM Go to last post
6 167

Build Glutes (Caloric Surplus Explanation)

If you worked hard to lose weight and now you want to for example build your glutes how do you do that without gaining fat/weight. I know you have to eat a caloric surplus to gain muscle + work out, lift heavy etc... but that means the love handles you lost, the belly fat you lost, the arm fat you...

dandoun89‎, Today 10:51 AM
Today, 11:08 AM Go to last post
1 62

Z's New Log

Haven't posted in a while. A lot has changed in my life over the course of a few years. I'm a 3rd year medical student, currently trying to decide what medical specialty I'm going to go after. Got married this past march. Moved to a different state. Still fat. Recently set up a proper...

zma_21‎, Today 09:46 AM
Today, 10:35 AM Go to last post
4 84

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: http://forum.bodybuilding.com/showthread.php?t=165784091 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
84 Pages
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2,501 136,932

"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
106 Pages
1 2 3 4 5 ... 106
3,178 521,473

The Warrior/Gladiator Routines - The Viking's Fullbody Programs

The Warrior Routine I created this program as a result of a challenge I got a couple of months ago "How would you combine the fast progression of fullbody routines with the variety and fun of a split routine?" The challenge was give to me by a buddy of mine, who only had 3 days week to be in the...

TheViking1992‎, 01-09-2016 01:32 PM
17 Pages
1 2 3 4 5 ... 17
Today, 09:00 AM Go to last post
492 59,924

Critique my plan...

Some background info... I am out of shape. I know this. I have not always been out of shape. I have actually been quite 'in shape' at points of my life. I'm currently 33 years old, and I struggle with time management, eating properly, and motivation. The last time I worked out with any...

MattMcCoog‎, Today 08:57 AM
0 43

Breaking the rules of Stronglifts 5x5

It happened after a workout where I nearly killed myself making through 5x5 squats but I did it. The next morning I go to sit up to get out of bed and I pull a shoulder muscle and am out of the gym for a week. That was a few weeks ago and I started back with 10% less weight on all lifts and...

tward7181‎, Yesterday 09:02 PM
2 134

Get Swole program too many reps?

So I just finished up my third week of the "Get Swole" program that's listed on here http://www.bodybuilding.com/fun/get-swole-cory-gregory-muscle-building-trainer.html Just looking to get some opinions by others whom may have done the program or have done similar ones. I feel like the...

necrologic‎, Today 12:18 AM
2 164

New lifter

Hi, I started weightlifting about 8 weeks ago and go to the gym 4 days a week, I stick to my macros everyday. When should i start to see good muscle growth? and is my workout any good? Monday: chest db bench press incline 4 sets 8-10 reps db bench press flat 4 sets 8-10 reps cable flys 4...

Bassbuild1906‎, Yesterday 07:19 AM
Today, 07:25 AM Go to last post
12 198

Drop sets and rest-pause sets every workout for mass?

Im currently doing an upper/lower split with ~30 sets per workout. I typically do 4 sets with varying rep ranges to maximize hypertrophy. In the last couple of weeks i have been playing around with drop sets and rest pause sets.. So my question is: Would it be beneficial for hypertrophy purposes to...

onoffondk‎, Yesterday 11:39 AM
5 244

Post What do you make of this program?

Hey everyone, My buddy and I have been toying around with different ideas for a program we'd like to start. We're both intermediate lifters, we'd agree. We think we found one, but it's nuts. The workouts were taken almost directly out of special forces training manuals, btw, before you start...

Manlyjack‎, Yesterday 09:04 PM
5 120

5x5 Strength Building Routine

To start, Ive been working out at the gym I have at my job. The gym has a smith machine, dumbbells up to 75 lbs a cable machine and an EZ bar. They also have some kettle bells and cardio equipment. With that being said Ive been doing as much of a routine as I can with that stuff twice a week (I...

VaFerrell‎, Yesterday 05:29 PM
Today, 05:04 AM Go to last post
6 157

Can't do compound exercises

I'm a little new to lifting and I need help. I have wrist problems which don't allow me to do any compound movements besides pullups and rows. My workouts basically consist of all isolations. I have gained a small amount of muscle since I am a newbie but I noticed lately I haven't made much...

Petertran1‎, Today 12:11 AM
Today, 05:01 AM Go to last post
5 179

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 http://forum.bodybuilding.com/showthread.php?t=165798171 2014 (175,648): http://forum.bodybuilding.com/showthread.php?t=159234121 2013 (348,306):...

Squid24‎, 01-04-2016 07:02 AM
33 Pages
1 2 3 4 5 ... 33
963 109,740

TUT question

So I'm switching it up and going for 8 reps REALLY slowly, like 5-6 seconds per rep. It's ****ing brutal! My goal is to build muscle. My question is, with this type of training I end up having to reduce the weights a lot, like I can do about ten reps on the incline bench of 155 normally, but slowly...

Mentaloaf‎, Yesterday 04:00 PM
8 172

Stuck on where to go with routine...back in the game last 6 months, where now?

Quick backstory before my question: Have been a lifter for over a decade, but more off/on the last few years than before, unfortunately. I've been going strong for about 6 months now, and won't be turning back. When I got back in, I did jump into some of the BB.com types of routines (Steve Cook...

InfraRen‎, Yesterday 12:18 PM
2 121

Rest, Sets, and Reps question

This is probably a pretty basic questions, but I've never seen it answered. What does rest do during a workout? I get that muscle is built while resting after a workout as the muscles rebuild, but what does the rest between sets do? Why do ten pushups, rest, and then do ten more? Why not just...

JeffSF‎, Yesterday 06:56 PM
3 132

Question Opinions on my upper/lower body split?

Upper Body Bench Press Bent Over Rows Standing Overhead Shoulder Press Pull-Ups

Yassin123424‎, Yesterday 12:48 PM
Today, 01:16 AM Go to last post
6 203

I work +80 hours a week (extreme time budget)

7 days a week. Don't ask me what I do, but Im doing what I love. If im not working, Im eating or pooping. I've almost maximized the efficiency of my work so I am able to fit in the gym 3 days a week for about an hour a day (Fri-sunday). I figured I'd either squat 2 of the days and bench 1...

asdfggh‎, Yesterday 02:24 PM
Yesterday, 10:37 PM Go to last post
3 190

How do you know if the program is working

Ok im skinny and trying to bulk up I wont go into specifics about my program what im asking is how do you know if what you are doing is working Im not eating a massive amount, i try hit my macros and use shakes to top up calories and exercise. I get more calories than i did so in theory i...

Bad611‎, Yesterday 01:57 PM
Yesterday, 10:15 PM Go to last post
3 157

Any gym loners lol

I've been going to the gym by myself mostly. I have do notice that the very few times I workout with friends, I feel like I do so much better. Like I remember I was like I can't do that much weight on the bench, mentally I was stuck on this weight till I try what my friends were benching, which...

CallOfMuscles‎, 09-28-2016 05:49 PM
Yesterday, 07:23 PM Go to last post
12 426

Questions about a transformation!

Hey guys! I am 19 years old, around 220, 5'11. 34 inches in the waist, 43 inches in the chest. I've always been a little bit on the bigger side, but at the age of 17 i started lifting weights, and I feel like i developed to be more 'massive' rather than just chubby. I am stronger compared to my...

MaxUSA‎, Yesterday 09:36 AM
Yesterday, 04:39 PM Go to last post
5 201

Cut/bulk phase?

Let's say you get back into working out, and you've put on a few pounds. You're about 25% body fat, almost exactly. You choose to bulk, and you bulk for 3 months and move up to 27% body fat. Then you cut from 27% down to 12%. Is that a fair decision? I have heard from others that if you're above...

PaulCamR‎, Yesterday 03:29 PM
Yesterday, 03:53 PM Go to last post
2 141

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