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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 VII

Part 1:https://forum.bodybuilding.com/showthread.php?t=4195843 Part 2:https://forum.bodybuilding.com/showthread.php?t=133395553 Part 3:https://forum.bodybuilding.com/showthread.php?t=147447933 Part 4:https://forum.bodybuilding.com/showthread.php?t=155009423 Part...

nightanole‎, 11-07-2020 06:13 AM
35 Pages
1 2 3 4 5 ... 35
03-15-2024, 11:27 AM Go to last post
1,047 568,905

Sticky Thread Sticky: Training for STRENGTH vs. SIZE

MYTH: Low reps is for strength, high reps is for size. Although this contains a grain of truth, it leads to wrong thinking - the classic problem we get on this forum is the legion of novices who don't want to do novice routines because they contain 5 rep sets ... which are "for strength" not...

SuffolkPunch‎, 03-09-2018 06:00 AM
4 Pages
1 2 3 4
03-14-2024, 03:02 AM Go to last post
104 565,674

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
105 Pages
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3,121 1,680,169

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
26 Pages
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02-24-2024, 08:54 AM Go to last post
775 1,159,295

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
25 Pages
1 2 3 4 5 ... 25
02-23-2024, 12:56 AM Go to last post
732 1,723,517

Sticky Thread Sticky: Am I overtraining?

In response to this question, asked several times per day in this forum, consider this: Due to a large number of variables from one trainee to the next, no one can look your written routine and declare it "overtraining" or "too much." Instead of posting your routine in all it's detail while...

ironwill2008‎, 11-21-2018 07:29 AM
11-21-2018, 07:29 AM Go to last post
0 94,602

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 3,678,958

Conflicted. Thinking about changing to a hypertrophy focus for a while.

If I swap to a hypertrophy 5 day split, will I lose my strength progress? I’ve been lifting for a long time. 8+ years. I have naturally short arms so my bench is 385lbs. I’ve always benched twice a week, on Mondays and Thursdays and Squats/Back works on Tuesdays and Fridays. Lately I’ve just...

Pops1085‎, Today 10:54 AM
3 148

Question am I going to be able to make long term gains with just dumbells and machines?ells

I know a lot of people swear by compound movements but the issue is I just don't always have access to a spotter and it doesnt seem like the squat rack or bench press rack have safety pins at my gym. I'm thinking of running the fierce 5 dumbell program soon to start with because everyone on here...

Tybittz3‎, 03-16-2024 07:20 PM
2 Pages
1 2
Today, 01:58 PM Go to last post
40 824

Is there still such a thing as a hardgainer?

I imagine most people who self-proclaim themselves as a "hardgainer" arent eating enough but is it actually a thing? Assuming it's someone with an "ectomorph" build who has a harder time putting on muscle than some other people might.

Tybittz3‎, 03-16-2024 07:16 PM
Today, 10:31 AM Go to last post
9 312

Question Some doubts about program balance

I stumbled upon an old thread about program balancing and I had some questions while reading it that I couldn't find answers to despite skimming through several of its comments. Does a DB Row with one hand on the bench count as a horizontal pull, and does a DB Row with two hands rowing count as...

Keyshade‎, 03-15-2024 02:11 PM
Today, 10:21 AM Go to last post
8 413

Calisthenics and Lifting?

I've been lifting for a very long time in my life but I've recently found an interest for calisthenics. If i find a calisthenics program do i give up lifting or can i do say: MWF lift and T/TH/Sat calisthenics? or do i mix them into my lifting routine. Also if anyone has any tips or links to a...

twiceslive‎, 08-17-2017 04:26 PM
2 328

Every beginner thread at this point

We need a safe place to send beginners who don’t want to enter reality. Welcome to that safe place. Welcome beginner experts. See below. 1. You know more than the experts after watching Greg Douchette and Athlean X YouTube videos. 2. Your current training plan is awesome and we will not...

TAWS6‎, 10-15-2023 11:00 AM
Yesterday, 06:42 PM Go to last post
29 2,936

This guy is supposed to write me a program: is he being dishonest about his gains?

I've hired someone to write me a program and when I look at his instagram profile I find a before and after photo of him and the after photo shows a developed 6 pack. It just seems a little suspicious in a 4 month time frame. What is everyone's honest thoughts?? I have the pic attached.

Tybittz3‎, 03-13-2024 04:27 PM
3 Pages
1 2 3
Yesterday, 11:21 AM Go to last post
62 1,977

Lim4D » Tempat Kumpul Online Presentasi Kemenangan Paling Tinggi

Lim4D adalah program permainan yang menawarkan game gacor dengan ewallet tanpa potongan yang banyak digemari oleh para pemain di Indonesia. Program ini sudah berlisensi resmi, menjamin kenyamanan dan keamanan para pemain dalam setiap permainan. Dengan koleksi beragam game yang menarik, Lim4D...

Lim4D‎, Yesterday 03:42 AM
Yesterday, 03:42 AM Go to last post
0 124

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lugmal‎, Yesterday 02:27 AM
Yesterday, 02:27 AM Go to last post
0 145

Life After The Beginner Program

I will graduate All-Pro Beginner Novice version in another cycle or two and am shopping for the next program. I enjoy adding size, but also have gotten the bug to get strongish like repping 225+ bench and squat 315+ without injuries. 50 years old, been doing the All-Pro for over a year...

jasonp360‎, 03-14-2024 09:46 AM
03-15-2024, 01:35 PM Go to last post
7 508

I need a good split to maximize 35 min at the gym

I have a very busy schedule this year and the maximum time I can spend at the gym is around 35 min give or take. So basically I’ve tried a push/pull day split with 3rd day being legs and 4th day cardio. The problem with push/pull split is that the gym sessions are way too long in order to hit...

Devin459‎, 03-14-2024 05:42 PM
03-15-2024, 07:21 AM Go to last post
8 437

Question whats the benefits of singles to triples

is it better to keep your reps to triples and singles max?

MotivtedBroyo‎, 03-14-2024 05:42 PM
03-15-2024, 01:44 AM Go to last post
4 351

Muscle Imbalance - Help

Hello everyone, I've been doing Fierce 5 Novice program for a year now and got decent rules on my body and strength wise. However, I noticed that my left arm (Shoulder/Triceps) is more toned compare to the right arm (Shoulder/Tricep). I believe that my improper workout program before,...

kenchao‎, 03-14-2024 09:02 PM
03-14-2024, 09:02 PM Go to last post
0 257

why does PPL get so much hate?

it seems like a lot of people aren't fond of the push pull legs split and I'm not sure why?

Tybittz3‎, 03-14-2024 10:43 AM
03-14-2024, 05:37 PM Go to last post
6 451

MPFl repair,lateral release and patella alignment Workout routine

I am a 35 year old male, 5ft 6inchs tall, I weigh 133 lbs, Idk bodyfat percentage. I have never competed in bodybuilding. Don't know my stats. I have no major health issues at this time. 300 days ago i had a MPFL repair,Lateral release, and patella alignment done to my right knee. So i am...

SnailBuilder‎, 03-14-2024 06:15 AM
03-14-2024, 06:20 AM Go to last post
1 297

App

Does anyone here have a app that they recommend for work routine and scheduling? I see a bunch of them around but not sure if any are worth purchasing. Maybe one that includes diet plan also? Thanks

JoweW‎, 01-01-2023 06:28 AM
03-14-2024, 02:41 AM Go to last post
4 1,096

Unhappy Thoughts on my 5 day program ?

Hi ! I’m 21 and been lifting for 2 years. For the past few months I’ve been running a classic "bro split" with small adjustment but I want to really focus on my training now and want a clear workout plan. I’ve heard that working out a muscle 2 times per week is optimal. I’m really lost and need...

Unix12‎, 03-07-2024 06:16 AM
2 Pages
1 2
03-13-2024, 04:04 PM Go to last post
35 1,913

Next step to reaching goal? Help Needed :)

Hey everyone, hope all is well. I feel like I've achieved quite a bit but still far from my goal. Recently hit bit of a plateau and getting stagnant. Need some help, please! First off - I'm 36 years old, 5'11, 161 pounds, and have about 16% body fat. My goal is to get down to about 10%...

akkog‎, 03-12-2024 01:10 PM
03-13-2024, 12:51 AM Go to last post
6 480

My beginner circuit (looking for encouragement)

So I got pretty strong/buff while in prison but ever since I got released I quit working out. I used to run calisthenic circuits while in prison and I recently developed a routine with the help of Chatgpt. Pushups: 10 reps Pullups (if you have access to a bar or suitable equipment): 3 reps...

Everest88‎, 03-12-2024 12:55 PM
03-12-2024, 05:05 PM Go to last post
2 470

Suggestions to my Workout

I'm lifting for size and definition. im working out 4 x a week, here is my plan what would you change for a 43YO Male looking to look bigger: Monday: Back and Biceps: Curls 4x10 Hammer Curls 4x10 Standing Bar Curl 4x10 Inclined Bench Curls 4x10 Reverse Peck Deck 4x10 Seated Rows 4x10

kavanaugh69‎, 03-06-2024 11:55 AM
03-12-2024, 12:07 PM Go to last post
7 979

Calistenics Training Program?

Hello! It has been years since I posted on this forum. You could say "life" got in the way of working out and I kinda got off track to working out. I don't reckon anyone remembers me. Anyways, I started working out again in Oct/Nov of 2023 and it's been pretty consistent but I miss every once...

QuickReflection‎, 03-09-2024 12:14 AM
03-12-2024, 03:07 AM Go to last post
13 1,214

Good 3 times a week strength/hypertrophy hybrid recommendations?

So I'm looking for a good mix between strength and hypertrophy that is a 3 day split. The reason for the 3 day split is fibromyalgia. I don't have the energy to go to the gym 5 times a week, and everything seems to hurt which is going to make going to the gym suck. Besides, my plan is to...

spawnofmcleod‎, 02-28-2024 03:31 AM
03-10-2024, 07:00 PM Go to last post
8 1,600

All day labor + Workout

Hi everyone, I’m currently trying to build muscle with a new program. The thing is, I work at an Amazon warehouse full time. And am lifting boxes for 10 hrs on those days. Will this affect my gains? Will I need to eat much more protein, carbs, and fat to make it possible? I’m wondering if...

rnickel17‎, 02-29-2024 09:29 AM
03-10-2024, 06:59 PM Go to last post
3 1,193

Heart beat after workout

Hi, when I weight traing my heart beat is too strong after around a period of 24 hours, I can´t sleep properly and lack a lot of energy during that period. When I´m training I feel good. I decreased the weight as much as I can to 7 pounds each hand doing mostly lunges, between 8 to 12 sets. It´s...

isand‎, 02-23-2024 04:40 AM
03-10-2024, 06:58 PM Go to last post
3 1,148

Dumbbell Only Workout Routine for a 32 Year Old.

Hi guys, I only have access to dumbbells and I really want to build some size. I'm 5'10, 159lbs. Could you please point me in the direction of a suitable muscle building dumbbell only routine for a beginner. Thanks a lot. Mike.

Mikethemusicman‎, 02-25-2024 09:58 AM
03-10-2024, 06:57 PM Go to last post
2 1,168

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