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Forum: Workout Programs

What workout is best for your goal?

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Sticky Thread Sticky: "Fierce 5" Novice Routine

FIERCE 5 (Revision2) 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...

davisj3537‎, 01-21-2014 09:28 PM
126 Pages
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3,751 304,276

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
61 Pages
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1,817 250,533

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 12:32 PM
213 Pages
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6,377 449,049

Sticky Thread Sticky: Hypertrophy/Bodybuilding Routine

This routine is designed for hypertrophy/bodybuilding (physique development) purposes, it is not designed with sports/functional performance in mind. I have done my best to make it an effective, practical and flexible routine so as to be suitable for almost anyone. This routine is a culmination of...

Kelei‎, 03-02-2015 12:12 PM
2 Pages
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Today, 04:31 AM Go to last post
57 2,538

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 01:00 PM
51 Pages
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Yesterday, 03:33 AM Go to last post
1,513 469,936

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
15 Pages
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02-28-2015, 11:29 AM Go to last post
431 318,393

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 02:29 PM
91 Pages
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2,717 376,304

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 8,791

Hey Guys...let's be realistic...350K Pull Ups in 2015 (4.0)

Figured since we never get anywhere near 1 million, maybe we should set a realistic number. Almost got 350K in 2013 so should absolutely be able to hit it in 2015 2014 (175,648): 2013 (348,306):...

Artemis00‎, 01-02-2015 08:52 AM
17 Pages
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496 24,981

Question Rate my 4 day split

Hey bro's, Lately I've lost almost all my motivation to go to the gym. I've haven't been following my routine for 5 weeks now, and I believe it's because I have been in the gym to much and see it more as a chore now. So I decided to change my routine back to a 4 day split in order to get some...

Tomzazo‎, Yesterday 08:15 PM
Today, 11:45 AM Go to last post
11 295

Fierce 5 vs Arnold Blueprint

So I am a novice lifter, lifting about almost a year and I have reached a plateau. I have been suggested that I should start the Fierce 5 program to increase my frequency. However I feel as if the fierce 5 does not target a lot of your muscle group. I have been looking at the Arnold blueprint and...

Ocularr‎, Today 11:21 AM
Today, 11:39 AM Go to last post
3 15

beer belly and looking to lift

Hi going to start getting into my university gym to get into shape. I'm 22 and a bit scrawny with a small beer belly looking to change that i'm about 70 kg (155 pounds) and 5"10 The thing is...Can i lose my belly and gain muscle at the same time? Or should I keep the belly and bulk...

phntk‎, Today 11:08 AM
Today, 11:32 AM Go to last post
3 74

Smile Any help would be appreciated :)

First of all hi to everyone :D I want some help because I am really confused what to do with my training plan .. so I am male , 15 years old (after month I am going 16) , a bit under 5 ft 9 (1,75 meters) and 66,3 kg (146 pounds) after several days I am making 3 months since I started lifting...

Ivo130499‎, Today 10:55 AM
Today, 11:28 AM Go to last post
2 20

Pull and push

Hello guys, i am currently doing push pull off legs off split. This is my routine for pull day Deadlifts 4*5 Bb row 4*8 Lat pulldown 3*6-8 Db shrugs 3*6-8 Ez bar curl 3*6-8 Incline curl 3*6-8 Any suggestions ? Thank in advance

RippedBest97‎, Today 10:00 AM
4 46

Exclamation New Ectomorph needing (lots of) advice

So I'm new to this. I finally decided to get off my backside and get in-shape. I'm looking for help from people like myself (ectomorphs/hardgainers/etc.) Can y'all post your own transformation photos and the routine/program you used to get to where you are now? I'm 5'9 and 155 lbs but I look...

EPedalD‎, Yesterday 10:30 PM
Today, 11:05 AM Go to last post
6 133

I am not satisfied with my gains over the course of a year

I started weight lifting in March 2014 with my friends and it has been about a year. I went pretty much 3-4 times a week. I have taken a week to 2-3 weeks off here and there throughout the year due to sports related injuries. I think my main issue is my diet and not necessarily eating the...

Ocularr‎, Yesterday 04:26 PM
Today, 10:59 AM Go to last post
13 299

"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
27 Pages
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Today, 10:58 AM Go to last post
797 82,948

How's My Bodyweight Leg Day Looking

Alright so I basically do all calisthenics and the hardest part is making a good leg day. I used to do plyometrics for legs but I'm switching more static movements: Pistol Squats 15 each leg Bodyweight Squats 50 Lunges 20 each leg Bulgarian Split Squats 15 each leg Wall Sit 45-60 sec Single...

ryyanwilson‎, Today 10:19 AM
Today, 10:40 AM Go to last post
1 29

Olympic lifting - Soccer

I'm a soccer player and I wanted to incorporate olympic lifting into my programs. However, I was wondering what the best exercises are and number of sets and reps. Could anyone help me ? Thanks !

pedrinho10‎, Today 10:25 AM
0 17

How to start with calistethics?

Hi all i do mainly bodybuilding exercises such as BB squats , Shoulder press , Cable crosses etc , but lately i am finding for a change of pace and after watching a few calistethics videos i think i could give it a shot , but i don't actually have a park with those bars so i think i'll made...

tohno‎, Today 09:43 AM
Today, 10:20 AM Go to last post
4 43

Do Close Grip Bench Presses Work Good For Triceps?

I'm asking this cause I did them today but I never really got a burn in my tricep to make me think their effective. While I know on some level it works but is the burn not needed for it?

Peter_Bishop‎, 04-06-2012 10:28 PM
23 9,385

Maintaing Muscle while Cutting

As I am currently at 200 lb.. I'm about to start my cut in preparation for the summer. I'm looking to go down to about 185 between March 23-June 14 (about 12 weeks) and wanted to maintain the muscle and assure i won't lose any gains. Heard mixed opinions on Supplements such as BCAA's and Whey and...

rKlaus13‎, Yesterday 05:02 PM
3 130

Unhappy APT/lordosis/kyphosis question

Hey guys i have kyphosis lordosis, nothing too severe, but excessive enough, i have the typical pot belly, weak glutes hammies, weak abs, rounded shoulders etc etc anyway, ive done tonnes of research and i get the idea on how to fix it, but my questions are: 1: Would it be okay to focus on...

sufy123‎, 03-02-2015 12:39 PM
Today, 09:49 AM Go to last post
5 94

Is what im doing alright?

Fairly new lifter here, and ive been working out 6 days a week, for about 30 minutes of actual lifting time each session. As far as my routine goes, without going into specifics. Day 1 - arms and chest Day 2 - back and shoulders day 3 - legs (and lets be honest arms too, **** leg day) and...

Mohill101‎, 03-02-2015 04:43 AM
Today, 09:34 AM Go to last post
13 253

Exclamation Strange deadlifting experience!

One strange thing that keeps on happening to me is that deadlifts don't make my lower back sore. I hear people constantly talking about how their lower back can't take this much load or that much stress/whatever! Even if I try maxing out, I simply don't feel the strain on my lower back! ...

MSKFAHIM‎, Today 07:50 AM
Today, 09:32 AM Go to last post
2 57

help , I need 3 day split program

consider myself as Mesomorph, I am 186cm = 6.1 feet height , 213.8 lb weight , 27 years old , I started lifting 8 months ago, i picked up the program in this link ( bodybuilding. com/fun/matt88. htm) as a starting program but without any supplements, I completed 3 months and I continued to...

MaGoOoDy‎, Yesterday 07:28 AM
Today, 09:27 AM Go to last post
1 94

Exclamation Elbow pain from high bar squats?????

I was experimenting with close grip high bar squats. My arms kept on intercepting the load of the bar. Ruined my entire workout. Couldn't bench/row/pull-up after that! Thoughts? Will wide grip help? P.S. I didn't have my thumps around the bar, used a thumbless grip.

MSKFAHIM‎, 03-01-2015 09:47 AM
Today, 08:33 AM Go to last post
9 118

Hi There I'm New To The Forums

Hi everyone I'm completely new here. Just looking for resources around how to improve mass, gain strength and live a healthier life. I am considered an ectomorph and to top that off I naturally have very thin bones. Hence my nickname which ironically was given to me at a very young age as I have...

Teabone1‎, Yesterday 10:06 PM
Today, 08:24 AM Go to last post
2 209

Alternating between hypertrophy and strength

Hey guys trying to bulk up by 20lbs and I also want to increase strength, so I wanted to know do you change or switch between size and strength training Do you add strength training to size- do dumbbell bench press(8x3) and then do bb bench press(5x5) right after that in the same session OR Do...

vkai997‎, Yesterday 10:39 AM
Today, 08:00 AM Go to last post
11 228

HEY BB.COM, Let's do 150,000 Squats in 2015 (3.0)

Happy New Year and welcome to the 2015 squat challenge. We hit the goal last year so this year let's try to hit 150,000. For reference here is a link to the 2014 thread: I'll get it started with mine: 0 + 60 = 60

PtReyesGreg‎, 01-01-2015 07:50 AM
14 Pages
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Today, 07:51 AM Go to last post
409 16,655

Bodybuilding - Craig Capurso's 30 Days Out Training Program - Plan Just wanted to share that I've followed this program/plan which is called 30 days out, however I did it 60 (a little less on the 2nd month)! The result works wonder however it vastly appears on the week 4th. Watch the VIDEO to learn about the Workout...

BBSnet‎, Today 06:31 AM
Today, 06:31 AM Go to last post
0 57

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 03:04 AM
102 Pages
1 2 3 4 5 ... 102
Today, 05:37 AM Go to last post
3,056 263,282

Deadlifts & Bent Over Rows

hey guys, so apparently the physio i went to see about 3 months ago was a complete idiot. He said i should not deadlift or do bent over rows at all or i would seriously hurt myself due to lower back issues i had been having. Recently i started seeing a chiropractor and a musculoskeletal...

Belgari0n‎, Today 03:08 AM
Today, 05:23 AM Go to last post
2 156

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