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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 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 4,834

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 35,278

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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2,679 348,818

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
50 Pages
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1,481 432,717

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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369 269,985

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 , 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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497 147,364

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 01:07 PM
56 Pages
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1,651 217,701

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
153 Pages
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4,574 325,473

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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1,772 163,154

no strength gains and no arms mass, please help!

hi guys, I 'm already about 15 months in strength training of which 13 seriously. Because of my small physique I build muscle mass very slow . I started at around 67kg at a height of 1 meter 93 , but am now 82kg at the same length. I have built most of the muscle mass in my chest muscles and...

mathijs050‎, 09-23-2014 11:36 AM
09-23-2014, 02:08 PM Go to last post
4 425

Finding a program

So I am 14, 123 Lbs, 5'2 and 19.4% BMI. I currently have a gym membership and it is up 3 days a week, Monday, Wednesday and Friday, I can't lift very much, I can bench 10 KG and for most dumbbell activities 8 kg. I have quite alot of belly fat and want to burn it off what program should I do,...

Chaunam‎, 09-23-2014 11:25 AM
09-23-2014, 02:19 PM Go to last post
1 140

Split advice

Hi I would appreciate some advice on a revised split over 5 days. I want to train everyday on a Friday but have the weekend off (it works best for family etc) I currently do a rotating split of Day 1 - Chest / back Day 2- Arms Day 3 - Shoulders Day 4- Legs and Abs

WattMuscle‎, 09-23-2014 07:12 AM
09-23-2014, 02:28 PM Go to last post
3 176

Bench press

starting mike macenkos 9 week bench routine next monday. will be tracking progress on this thread. Looking for people to try this routine with me and track progress on thread. my current bench max-215

lemonserpent‎, 09-23-2014 02:34 PM
09-23-2014, 02:34 PM Go to last post
0 202

Question about visual impact muscle building

I've been wanting to do this this workout, and I was wondering if it is good and if it works If you have time please check out the videos on the link posted (well i cant post links...) visualimpactmusclebuilding DOT COM So basically this program says 6-15 reps=sarcoplasmic...

Ion26‎, 10-11-2010 04:57 PM
2 Pages
1 2
09-23-2014, 02:35 PM Go to last post
38 41,027

HIIT Credible & Useful Resources?

Hello there -Anybody care to share some credible and useful resources regarding HIIT training and programming? I am also interested in any info on theory/application. Thanks in advance :)

MuitoGostosa‎, 09-23-2014 01:35 PM
09-23-2014, 02:48 PM Go to last post
2 198

Front Squat and Deadlift same day

Is it ok to do 3x5 front squat and 3x5 deadlift on same day in a full body routine?, im guessing so since front squat is less taxing on the lower back.

LiftHeavyShizz‎, 09-23-2014 12:29 PM
14 366

Changing programs every 6 weeks?

Hi guys. I mentioned recently i was getting in on some crossfit action after i had seen they were starting a strength program that looked pretty solid. I use the facility to train so figured why not! I belive the program is called the texas method but iam confused about the progression. First...

Mysterion27‎, 09-23-2014 05:39 PM
09-23-2014, 06:03 PM Go to last post
1 376

Strength Training. When to switch to hypertrophy?

I've begun bulking while doing starting strength (after much reluctance) and am gaining steadily while my lifts go up. I'm not many weeks in, so I know I'm not going to be at this point anytime soon, but when would you think is a good time to switch from this strength routine to a hypertrophy...

Kcirtap35‎, 09-23-2014 06:38 PM
09-23-2014, 06:56 PM Go to last post
1 336

Squat: With or without belts?

When is the right time to use belts for squatting? My short term goal is to squat 1.5 x my bodyweight. I am currently doing Stronglifts 5x5. Unfortunately, the program made me start from empty bar. On top of that, one month after starting the program I became ill and couldn't workout for 3...

MSKFAHIM‎, 09-23-2014 01:50 PM
09-23-2014, 07:14 PM Go to last post
13 331

5/3/1 bbb @ 60%?

Hi Currently trying to set up my 5/3/1 BBB template for upper body only. Reason being that I am currently running an U/L twice per week split and am finding I am stalling on bench & OHP repeated and at the same weight. Though I am still progressing at the moment on squats/deadlifts with weekly...

FarmerBrain‎, 09-23-2014 12:20 PM
09-23-2014, 07:15 PM Go to last post
5 265

Rep range confusion

Hello everybody, so I just wanted for somebody to clear up something for me before it's too late to get my newbie gains. REPS I see people saying all sort of ****, 1-5 is for strength but then 12-15 and above is for strength too so, which one is superior to the other? I don't see guys at my...

Elpisaur‎, 09-23-2014 04:44 PM
09-23-2014, 07:41 PM Go to last post
3 210

Red face Split Program VS Full BB Routine - Ridiculous Question?

Hi All, I started this program about a month ago: the Ray Klerck 'Muscle Growth for Beginner's 18-week program .... It's my first real lifting routine (have never gone to the gym to lift before). Now, everything I'd ever read or seen before this program said to split body parts and never work the...

phoebix‎, 09-23-2014 02:36 PM
09-23-2014, 08:07 PM Go to last post
8 519

Need some guidance on this 6 day split, 1 lift per day.

Hi, I've started this routine: I love the routine, doing all compound movements and all but the one thing that the link doesn't provide guidance on is weight progression through the sets. I've been trying to use the same...

luelf21‎, 09-23-2014 06:07 PM
09-23-2014, 08:27 PM Go to last post
5 210

Critique my Full Body Routine

So after getting good advice from various posters on these forums, i have come up with a full body routine that i think is good, it is kinda of a hybrid of icf and fierce 5, let me know what you think about it, thanks. Workout A: Squat 3x5 Bench 3x5 Rows 3x5 Chins 3x8 Tricep Extensions...

LiftHeavyShizz‎, 09-23-2014 05:28 PM
09-23-2014, 08:56 PM Go to last post
4 259

Smile Agility Training

I'm thinking about incorporating some agility training into my workouts; i'm just looking for suggestions on basic agility training, only one i really know is the speed ladder, what else should i add in? :)

liveyb‎, 09-23-2014 09:32 PM
09-23-2014, 09:32 PM Go to last post
0 152

Stretching Questions

How quickly can I safely increase range of motion? Is there a limit; if so, what is it and what determines that limit? What are the biological processes that allows for increased range of motion as the result of stretching (e.g. existing tissue stretches, new tissue is formed, brain stuff, some...

dgcoffman‎, 09-22-2014 08:47 PM
10 306

Accessory works for stronger glutes on squats.

Since my glutes are the weakness of my squat because lately when I go heavy, my knees are caving in. Squat 3x3 Sumo Deadlift 3x3-5 Pause Squat (Wide Stance) 4x4 Pause Front Squat (Narrow Stance) 4x4 what do you think ?

CrazyBlackPanda‎, 09-23-2014 11:13 PM
09-24-2014, 01:16 AM Go to last post
7 286

Workout routine + diet: Loose fat & build muscle

Hello guy, I would like to get some feedback on my workout routine that I have created for myself to loose fat & build muscle. --------------- Started with: --------------- 208lb weight 28% body fat 5.11ft height

hmb104‎, 09-23-2014 08:35 PM
09-24-2014, 03:03 AM Go to last post
3 268

5/3/1 Boring but big too easy

Hi everyone, just started the 5/3/1 boring but big program and I've found that the suggested 30-60 percent of your one rep max on the 5x10 exercises is a little easy. Is this normal? I'm an ectomorph body type so i want to follow the program to the letter and don't wanna overtrain. The main lifts...

EctoGainz36‎, 09-23-2014 01:56 AM
09-24-2014, 03:11 AM Go to last post
21 736

Question Working out if you are a shift worker

I have a question for those of you that work odd shifts that vary with timing from week to week. How do you find the time and energy to workout? For example, my regular hours are from 6:30am to 6pm. Twice per week I work longer days "on-call" i.e. additional hours from 6pm to 6:30am the next...

vishalpai‎, 09-23-2014 12:34 AM
09-24-2014, 04:25 AM Go to last post
5 346

New to weights

hi, just starting getting into weights. I'm pretty lean only 68-70kg's and want to bulk up Should I jump into a bodybuilding routine of do some compound movements every second day or something ? Cheers

bangkokbro‎, 09-24-2014 04:36 AM
09-24-2014, 04:43 AM Go to last post
1 311

Recommended hypertrophy routine after SS?

My goal is to be aesthetic and strong. Since I'm not really happy with my body now, I'd like to look better soon and then train more for size since I won't worry about my looks as much. So I started Starting Strength this month. My goal is to squat 2x my BW and bench 1.5x my BW. Then, I'll see...

Surzilla‎, 09-23-2014 10:27 AM
09-24-2014, 04:45 AM Go to last post
7 398

5/3/1 for powerlifting, 3 day split and singles questions.

This is on the book for 5/3/1 for powerlifting not any other 5/3/1 variation or book. question 1) when going to a 3 day split but wanting to keep the 4 lifts, how would you split them up the most effective way not to pull from any of your competition lifts or compromise your gains? dead/press...

mcapote3‎, 09-23-2014 07:59 AM
5 250

1 year since working out, full body routine?

I started all pros last year in February, it used to burn me out. Took me forever to increase weight, cuz of the rep increases per week. Anyway, I started a bro-split last year in September. Made decent gains. I'm thinking of shifting to ICF 5x5 now. Looks like a good routine, I don't want to...

runningregime‎, 09-23-2014 02:51 AM
09-24-2014, 05:32 AM Go to last post
11 538

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