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Forum: Workout Programs

What workout is best for your goal?

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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
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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
5 Pages
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143 35,342

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
90 Pages
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2,679 348,958

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
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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
13 Pages
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369 270,242

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
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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 http://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer-intro.html , 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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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
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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
60 Pages
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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:http://forum.bodybuilding.com/showthread.php?t=4195843 Part 2:http://forum.bodybuilding.com/showthread.php?t=133395553 Part...

nightanole‎, 03-25-2014 11:32 AM
153 Pages
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4,582 326,208

Is there a difference between using machines and free weights?

I'm new to the gyms world. In our gym we have for new comers a circle called the Life Fitness Circle. In this circle there are many machines. If you use all the machines in this circle then you train your entire body. But I never see advanced people using these machines and I don't why. Most of...

gucko‎, 09-23-2014 09:02 AM
09-24-2014, 10:06 AM Go to last post
10 433

Bulking routine?

I was at GNC about a week ago and one of the employees told me about a new program that just came out. He said it was like p90x and insanity except it is more geared towards bulking up. I can't remember what it was called. Anybody know? If so have you tried it and how is it?

jTimmins21‎, 09-24-2014 10:07 AM
09-24-2014, 10:14 AM Go to last post
1 126

Which routine for cutting?

I'm currently doing Arnold's Blueprint workout while on maintenance. I plan to drop the calories and start the fat burning process here in the next month sometime. Which routine would work better for losing body fat? Option 1: Monday - Arnold's Blueprint (chest/back/abs) Tuesday - 45 min...

JMHecker79‎, 09-24-2014 10:41 AM
09-24-2014, 11:08 AM Go to last post
3 265

Question Best rep/set ranges for size AND strength?

I'm thinking of strengthening up my compound lifts after coming back off a diet and doing higher rep ranges for isolated exercises. Example: Leg day Squats: warmup 2 sets, 12-15 reps. Worksets 4 sets, 5-6 reps Leg press: sets 4-5, 5-6 reps Sumo deadlift (deep, legs only, back straight):...

ChronickX‎, 09-24-2014 09:08 AM
09-24-2014, 11:09 AM Go to last post
5 292

Thumbs up Hows my 5/3/1 looking?

posted it a couple times already, im midway through my fifth cycle and just wanted to make sure im not missing anything Press day: 5/3/1 ohp..5 pullups between each bbbv2 bench press..6 pullups between each chest flies 4x10 ss with lat pull downs barbell shrugs ss with facepulls 4x10 1x10...

Johnny778877‎, 09-24-2014 09:27 AM
09-24-2014, 11:48 AM Go to last post
10 247

No gym access for 2 weeks

Hi guys, Im not gonna have any gym access for 2 weeks (gonna be on holiday). I already plan to run and have some push ups. What kind of ohter workout do you advise me?

alexwyn‎, 09-22-2014 12:31 PM
09-24-2014, 12:05 PM Go to last post
3 299

Unhappy Workout Program Needed

So I recently decided to lift some weights to gain some size but I just couldn't find a good home workout routine (I got the weights at my home). Can anyone direct me to an awesome beginner workout routine that'll get me sone gains? Also I would like to tell that I've only got a 5ft. straight bar...

CheesyPotato‎, 09-24-2014 12:19 PM
09-24-2014, 12:39 PM Go to last post
1 118

Dumbbell/Resistance machines only workouts

My previous gym has just closed down and the only one within 20 miles of me has only cardio equipment, dumbbells (up to 45kg) and a few resistance machines. Does anybody have any reccomendations of how to bulk with such limited equipment. I would buy my own bars and plates but I'm in halls at uni...

dannym93‎, 09-23-2014 05:08 AM
09-24-2014, 12:45 PM Go to last post
3 195

Will this program get me bigger and stronger?

I've been lifting for about 5 years and have hit a plateau. Will this program get me bigger and stronger if done for 6 straight months? Will the isolation movements changing every month to change things up. I am also eating in a caloric surplus fyi. (I make it a point to increase on weight on my...

stephenquire3‎, 09-24-2014 10:52 AM
09-24-2014, 01:01 PM Go to last post
3 259

Opinions on Split

What's your opinions on the following split? Mon - Back, Chest, Biceps, Calves Tue - Delts, Tri's, Legs, Abs Wed - Off Thur - Back, Chest, Legs, Delts, Biceps, Triceps, Calves Fri - Legs, Chest, Back, Delts, Biceps, Triceps, Calves Monday Machine ISO Row - 4 x 13-15

adoerter‎, 09-24-2014 12:49 PM
09-24-2014, 01:11 PM Go to last post
5 203

Strength & Hypertrophy in the same week?

I train 6 days a week (Mon-Sat) and have just started a new split: Monday - Chest & Shoulders (Strength) Tuesday -Legs (Strength) Wednesday - Back & Arms (Strength) Thursday - Chest & Shoulders (Hypertrophy) Friday - Legs (Hypertrophy) Saturday - Back & Arms (Hypertrophy) Can you give...

JoeyAesthetics‎, 09-24-2014 02:12 AM
09-24-2014, 01:24 PM Go to last post
13 470

Westside for skinny bastards do i increase weight each week ?

Westside for skinny bastards do i increase weight each week for all exercise ? or they stay the same but just increase the max effort exercise im not to sure

gunnersrus‎, 09-24-2014 11:59 AM
09-24-2014, 01:35 PM Go to last post
1 130

Want to say THANK YOU!!!

I came on here a few weeks ago knowing nothing at all about lifting weights. I was looking for some advice on some equipment for my son (in the equipment section) and bounced in here to read up on some programs. I've been doing cardio, bodyweight, and Pilates along with some exercise dvd's with...

BoB335‎, 09-24-2014 01:13 PM
09-24-2014, 01:52 PM Go to last post
1 147

Madcow's Intermediate 5x5?

I'm getting to the point where I'd like to move onto an intermediate program, and after looking around at 4-5 of them, I'm liking the look of Madcow's 5x5. I'm currently on ICF 5x5 and by the time this cut is over I'll have been on it for 2 years. My 5rm are currently 195b/315s/310d. Any thoughts...

Zerste‎, 09-24-2014 01:14 PM
2 2,169

Russian Squats Program - Supplementary Work? Same routing for bench same time?

This is my first post and I greatly appreciate any response. I apologize in advance for any uninformed comments, organizational issues, or inaccuracies in my post. I'm really just looking for feedback from people who have experience with this program and this is what made me decide to join. ...

TrueMogley‎, 09-24-2014 01:44 PM
09-24-2014, 01:56 PM Go to last post
1 178

Beginning to track my calories, am i on the right track?

Male 26, 170lbs, 5"8' Hey, Im after some advice / comments on my workout/nutrition etc if any of you have time. My main goal now is to pack on lean muscle mass, before looking to cut early in the new year. (Potentially a round of Insanity) In the past month, I began realising that cycling 80...

Newbie1988‎, 09-24-2014 07:54 AM
09-24-2014, 02:02 PM Go to last post
2 223

How long should I work out? And is it possible to gain muscle/ lose fat concurrently?

I am trying to gain muscle, but look as lean as possible while doing it. Ergo, I do weights four days a week and cardio two days a week, with Friday being my rest day. There are workouts in which I go for a lot of reps (sometimes as many as 25 in one set). Then there are other workouts in which I...

aymanidiot‎, 09-24-2014 03:03 PM
09-24-2014, 03:17 PM Go to last post
1 215

Weight lifting v body weight exercises: difference in gains?

What's the difference in gains you can expect between weighted exercises and body weight exercises? Is one better than the other at putting on mass, or getting leaner? Cheers.

lockyeja07‎, 09-24-2014 02:50 PM
09-24-2014, 03:26 PM Go to last post
1 136

Poll Poll: Jim Stoppani Poll

Rating of how good Jim Stoppani's advice on M&F Raw! I like watching his demos and try following his advice. Anyone feel the same way?

zmsmith‎, 12-28-2010 12:58 PM
09-24-2014, 03:43 PM Go to last post
7 1,113

Is jeff seid workout good??

Just wondering I usually do my own but I was looking at at it and it looks tempting? Do you think it would be good for a natty?? http://www.simplyshredded.com/jeff-seid.html

15meyers462‎, 09-24-2014 11:32 AM
09-24-2014, 03:48 PM Go to last post
21 743

L/P/P Intermediate Routine

I used ICF and Tom Mutaffis 3-day split as a basis for my workout. I made some changes and added some extra supplementary work and made it into an L/P/P routine. I prefer to go Leg, Push, Pull to try and maximize separation between squats and deads. Tell me what you think and if you think I can...

BisonPride222‎, 09-24-2014 03:52 PM
09-24-2014, 03:52 PM Go to last post
0 162

Is hypertrophy training best for gaining muscle mass?

Im sitting at 80 KG an am about to get a eating plan and want to get up to 90 kg but keep my muscle tone. I was wondering what type of training would be best suited?

Motiiiv8u‎, 09-24-2014 03:19 PM
09-24-2014, 04:06 PM Go to last post
7 319

police fitness test in 12 days. im not where I should be but pretty close.

Hey guys. So I have to pass 4 benchmarks. Bench press 98% of my weight is easy, flexibility easy, mile and a half 13.30 should be fine if I run hard, 37 situps in a minute seems to be where my problem is. I am 5'9 230lbs, muscular build but I have extra weight, mostly in the belly. I have 12...

kpro729‎, 09-22-2014 09:20 AM
09-24-2014, 04:09 PM Go to last post
14 3,002

new to this, help!!

Hi, I'm 27 and have been working out and eating healthy for the last couple years. I have found myself in a rut and want to take my fitness to the next level. I want to start competing. I have never lifted heavy and have no idea where to start. I eat a paleo diet, and also run 4x a week. Any...

jenny871‎, 09-24-2014 04:23 PM
09-24-2014, 04:46 PM Go to last post
1 145

Long time listener first time caller

Hung around and read alot and learned alot from you guys just finally registered so thanks. Im the same story as so many guys lived in the gym got a full time job with alot of overtime doing shift work fell out for 2 years now im a fat f@%k been back at it for 3 months seen alot of gains and am...

cecil973975‎, 09-24-2014 04:50 PM
09-24-2014, 04:50 PM Go to last post
0 120

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