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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
4 Pages
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107 23,369

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
49 Pages
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07-08-2014, 11:16 AM Go to last post
1,452 384,140

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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07-10-2014, 12:41 PM Go to last post
487 133,213

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
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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
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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: 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
99 Pages
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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
11 Pages
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Today, 06:54 AM Go to last post
300 23,876

Upper lower split. Uppers exercises order? Good?

I am doing upper lower split. The uppers order is. 2 chest exercises, 2 back, 1 shoulder, 1 biceps and 1 triceps. My question is should i be keep this order or mix it by 1 chest, 1 back, 1 chest, 1 back and the rest the same as above? Is there any matter if you do the 2 chest one behind the other?...

distro1985‎, 06-22-2014 10:54 PM
06-23-2014, 07:13 AM Go to last post
6 159

Weight Deload?

Hi Guys, Firstly my stats :- Age - 29 Weight - 84Kgs Height - 183 cms Squats PR - 130kgs for 5 reps Bench Press PR - 80kgs for 5 reps Deadlifts PT - 130 for 5 reps

deepb‎, 06-23-2014 12:09 AM
06-23-2014, 07:30 AM Go to last post
3 118

Full Body Workouts vs Complimentary Muscle Workouts

Pretty much ever since I started working out, my workout splits were: Chest/Tris Back/Bis Shoulders/traps/delts Legs Lately though I've been reading some things advocating full body workouts, and saying "overtraining" or training too hard is actually worse for your muscles.. Anyone have...

YankinDeez‎, 06-22-2014 01:19 PM
06-23-2014, 07:40 AM Go to last post
4 217

how to build a body like a MMA fighter!

i am 19 year old and next year i am going to college! i am 105KG... 5'10"..obese no correct idea of body fat% i've been doing casual workout like shoulder press, pushups, i can't do even one pull ups.. i do running for 10 min, squats upto 120 with body weight and i hurts upto 4-5 days...

vishnupandey589‎, 06-23-2014 07:40 AM
06-23-2014, 07:48 AM Go to last post
2 135

Anyone from Atlantic City NJ ? Looking for a gym

I'm going on a vacation in Atlantic city in august and I was trying to find a nice gym to go during that week. I want a nice place to train with real weight.... not looking to train on sh*tty machine. I'm staying at the Windham Skyline Tower (100 S North Carolina Ave, Atlantic City, NJ...

skln69‎, 06-23-2014 08:01 AM
06-23-2014, 08:01 AM Go to last post
0 124

how to build a body like a MMA fighters?

i am 19 year old and next year i am going to college! i am 105KG... 5'10"..obese no correct idea of body fat% i've been doing casual workout like shoulder press, pushups, i can't do even one pull ups.. i do running for 10 min, squats upto 120 with body weight and i hurts upto 4-5 days...

vishnupandey589‎, 06-23-2014 07:42 AM
06-23-2014, 08:03 AM Go to last post
2 368

* Sciatica 7th week * stop everything? Advice needed!

Im going into my 7th week of an injury of lower-back where nerve pain running Down right leg. Been 1 year steady heaving lifting and getting great results. Resting it by taking out squats, dead lift, and all lower back exercise's due to massive pain when doing it. I guess this is sciatica? YES...

bigg12x‎, 06-19-2014 08:02 AM
06-23-2014, 08:11 AM Go to last post
9 390

Adapt mass/strenght program for fat loss?

Hi all. The last months I've been following a three day routine based around bench, squats and deadlifts to build some overall strenght and muscle. I'm happy with the results, I've seen a nice increment in strenght and an improvement in size, nothing too spectacular because I tried to stay...

StSpider‎, 06-23-2014 08:07 AM
06-23-2014, 08:16 AM Go to last post
1 112

what you think of this program?

What about this program Bicep and back Tric and chest Shoulders and trap My friend said that he trains legs on weekend (rarely he says that his legs are big already xD) He train everything twice a week.. and he does 3-4 sets of every body part (3-4 chest and 3-4 tri sets) So what u...

victor2195‎, 06-23-2014 07:56 AM
06-23-2014, 08:22 AM Go to last post
2 100

Smile can someone please help review to make sure i have this right

Hey there all, names Ash i created a account on here ages ago but didnt follow through with it but anywhooooo and help on this would be appreciated. some stats, height about 5 ft 9 weight around 9st 5lb (131lbs i believe) (my scales are not very good) aiming to eat around 2500-3000 calories a...

Aeadis‎, 06-12-2014 10:56 AM
06-23-2014, 08:26 AM Go to last post
8 282

fairly new starting out.

Im 5ft6 and around 150lbs and around 17%-20% bodyfat and will be starting stronglifts 5x5 program. Duing them Monday/wed/fri and then doing cardio and abs on off days but having sunday as a complete rest day. Do you think combined with a good diet i can get own to 15% bodyfat in a month doing this.

jordanld96‎, 06-23-2014 06:58 AM
06-23-2014, 08:27 AM Go to last post
1 95

PRRS vs Jim Stopani's Shorcut to Size

I have been doing Jim Stopani's Shortcut to Size and have seen results, but I just read up on the PRRS and was wondering if anyone had any testimonies on the effectiveness of this. The programs seem to try to do similar things, as far as the strength training/high rep ranges, and Jim Stopani swears...

YankinDeez‎, 06-23-2014 09:09 AM
0 78

I'd like to call BS on MI40..

I usually stress strength with minimal hypertrophy at the end my routines, was looking for a short switchup to give my body a break, so I tried mi40. First off I am all for the supplied instructional videos supplied in the routine. Ben does give some amazing tips on form and how to control the...

abbripper339‎, 06-23-2014 06:28 AM
06-23-2014, 09:27 AM Go to last post
4 237

Ben Pakulski's MI40 time under tension

Just wanted to know if anyone has done it or is doing it and how they are finding it. I didn't do his exact program, but I did do the time under tension that he preaches so much and also applying intention on certain lifts. I did it for about a month but didn't notice any strength gains at...

AnhNguyenn‎, 05-09-2012 07:35 AM
06-23-2014, 10:00 AM Go to last post
4 1,226

Push-up questions

I want to get back into lifting after hurting my back a couple of years ago so I decided to start off slow. 7 weeks ago I started my own push-up routine. It started with 300 push-ups done on mon wed,and Fridays. Each week I added one or two push-up to each rep. The second week I jumped up to two...

mrschertz‎, 06-23-2014 09:49 AM
06-23-2014, 10:10 AM Go to last post
1 270

Created a 3 day split for myself need opinions and advice

Age: 20, Height: 6'6", Weight: 219lbs Max: Bench: 285 Squat: 245 - Had to go back down to light weight until I finally got my form right, started increasing this number recently. Press: Unsure Dead lift: Around 225, 5 reps good form, started doing these recently before did only Romanian...

amped393‎, 06-23-2014 08:36 AM
06-23-2014, 10:22 AM Go to last post
2 162

Body Beast - Does It Still Suck?

OK, I know there are other threads on bodybuilding.com that discuss Body Beast, but 1) they are mostly old threads that came out right when the Body Beast program was introduced, and 2) the threads just primarily discuss what a "lousy" company Beachbody is. But, now that the program has been out...

BringTheGainz‎, 06-21-2014 10:18 PM
06-23-2014, 10:23 AM Go to last post
4 282

Recommend me a training program (reps)

I'm currently 24 years old. I need a good training program. Two weeks ago, I started doing cardio (at various intensities) six days a week along with light lifting. The reason for the light lifting is because I was only using my apartment's gym. I'm joining a real gym today, and I would like to...

ArCaNe66‎, 06-23-2014 10:24 AM
06-23-2014, 10:24 AM Go to last post
0 104

Question Please comment on this Hypertrophy Program idea?

Hi everyone, What do you guys think of this 3 Day program to accompany a major improvement in my diet to try to add some size? I'v been working out for years but constantly find myself in an endless loop of finding "fad" programs I stick to for 6 months, read something that tells me those ideas...

Depot8855‎, 06-23-2014 10:30 AM
06-23-2014, 10:30 AM Go to last post
0 167

Life Change

My name is Eric. I am 23 170 lbs and about 25% body fat. I have a desk job and would like help deciding what would be a good workout and nutrition plan. About six months ago I had a few back muscles pulled which still give me fits. Also, I am diabetic and would like to get everything under...

Airball3325‎, 06-23-2014 11:00 AM
06-23-2014, 11:02 AM Go to last post
1 126

Las Vegas Powerlifting Gym

Looking to form a powerlifting team from Las Vegas.

tapurfitness‎, 06-23-2014 11:05 AM
06-23-2014, 11:06 AM Go to last post
1 88

routine to compliment after trx

I started trx training 6 months ago and love it. When it got me strong I added in weight training too. Now I want to do more weight training but due to time constraints I have to do it after my trx classes. I was thinking anyway that trx Is pull heavy and should I balance it with more pushing? So...

melDorado‎, 06-23-2014 11:33 AM
06-23-2014, 11:33 AM Go to last post
0 117

need advice for total change of lifestyle- nutrition, working out, running, etc

Hi. I'd start off by saying i am 19, almost 20, 5 foot 9 and about 59-62kg. i have had a bad back for about a year and a bit. some days its bad, sometimes its barely noticeable. I would put the pain at discomfort, i can still move around etc etc. I think i damaged it by dead-lifting almost 2 years...

penguins333‎, 06-23-2014 11:48 AM
06-23-2014, 11:48 AM Go to last post
0 353

Opinions on my Push / Pull workout?

Thinking of doing this: Pull Deadlift – 5x5 Rows – 5x5 Chin Ups – 4 x 6-8 reps Lateral raises – 2 x 12 Push BB bench – 2 x 5

welovethehammer‎, 06-23-2014 12:11 PM
06-23-2014, 12:11 PM Go to last post
0 126

Adding Calisthenics

Hey Guys, Currently im in a little time out from training due to undergoing surgery. I was thinking about introducing calisthenics into my four day split. Currently i do a four day training split of predominantly hypertrophy training in the 12 rep margin. I workout on Mondays, tuesday,...

Jlond‎, 06-17-2014 02:29 PM
06-23-2014, 01:08 PM Go to last post
4 226

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