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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 2,073

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 24,134

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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07-10-2014, 12:41 PM Go to last post
487 134,246

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
12 Pages
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07-19-2014, 03:51 PM Go to last post
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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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07-25-2014, 11:47 PM Go to last post
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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
87 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: ...

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
14 Pages
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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, Yesterday 12:07 PM
Today, 10:58 AM Go to last post
1 610

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
104 Pages
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3,111 170,066

Beginner - Just looking for advice (PIC included)

Hi there, I have been searching up and down these forums for months now. I have read all kinds of information wherever I can pull it from, but am still sort of at a loss at what to do for my own. I am 5'7'', 170lbs, skinny/fat, as you can see in the photo below. I'm not sure what my body fat %...

jf5551‎, 06-29-2014 01:09 AM
06-29-2014, 04:24 PM Go to last post
4 428

Is the amount that I am working out alright?

To let you all know, I am very active. I do 45 minutes worth of weight training 5 days a week, and at least 2-3 times a week on the same day I would do intense kickboxing for 50-60 minutes. So strength training in the morning, and then kickboxing at night. However that is not the problem. 3 months...

xxShan‎, 06-29-2014 04:24 PM
0 131

I want to get really strong and powerful, what do I need to do?

Hey folks. So I'm looking to start a new journey tomorrow. I've recently been passionate about wanting to be strong. Just straight up strong. I don't care about aesthetics, any strong person will look that way obviously. I just want to learn how to build power and strength. I've tried looking...

flare97‎, 06-29-2014 03:50 PM
06-29-2014, 04:42 PM Go to last post
3 499

Question: Elliot Hulse's Lean Hybrid Muscle Program

Does anyone have experience with this program? I've been following him for a while. I enjoy his videos as they are often about things that I think about as well. As anyone know's that follows him, he seems like a decent guy who knows a lot about the subjects that he speaks on. He's always trying to...

Hundley52‎, 06-29-2014 07:07 AM
06-29-2014, 05:26 PM Go to last post
10 726

loss of strength after vacation

I went on vacation for 7 days there was no workout equipment so I took the week off, first time I've done this in a real long time so i thought it would be good to give my body that break I got in the gym today and it seems all my lifts have suffered I can't lift what I was lifting just last...

STT816‎, 06-29-2014 04:14 PM
06-29-2014, 06:01 PM Go to last post
2 190

Best 4 day split?

I'm currently on a 3 day split which trains every bodypart twice a week apart from legs and abs, it looks like this, Monday: upper body chest biceps and triceps emphasize, wednesday legs and abs, friday upper body back and shoulders emphasize. But I want to use a 4 day split to help split all of...

Josh7000‎, 06-29-2014 08:22 AM
06-29-2014, 06:03 PM Go to last post
5 348

This workout for skinny guys, thoughts?

I'm a thin guy and just started working out a few months go doing splits that weren't effective so I am now looking into programs. I mostly want a combination of hypertrophy and strength. I looked into SS, SL and ICF and have been considering them but I also came across this one on...

desertdog91‎, 06-29-2014 05:36 PM
06-29-2014, 06:10 PM Go to last post
2 205

Question Need Help Working out in Ramadan

Hi friends of BB, im new to the forums and need some help with a workout plan that would suit me in this ramadan month to gain some fitness and muscle at home. I will do my best to tell you about my self and goals etc.. But i'll try to keep it short. Im an average/ecto person weighing at 60 kg and...

frankcrank‎, 06-28-2014 11:31 PM
06-29-2014, 06:20 PM Go to last post
3 234

what should do next?

Hello guys!! i've been training for the past 15 months, losing around 45 lbs, i just completed a building muscle 12 week program, but i need to decide what to do next... my main goal is to loose my final 9-15 lbs and try to reach a 14-16% body fat, right now im 6'5 and 216lbs and body fat at...

Frenciaj‎, 06-29-2014 08:49 AM
06-29-2014, 06:35 PM Go to last post
1 334

Arnold Blueprint Review

So I just completed the 8 week Arnold Blueprint and here are a few of categories that I improved the most in: Arms 15.74" -> 16.15" Chest 43.26" -> 44.59" Weight 218 lbs -> 224.5 lbs The workout program is very high volume. Do the supersets like it suggests in order to get through the...

chacar12‎, 06-29-2014 06:24 PM
06-29-2014, 06:37 PM Go to last post
1 213

Schedule to increase running ability but also bulk

5"8 155lbs. Im a little lost in terms of creating a schedule that will increase both my running ability, and my upper body size, as they generally seem to counter act one another. Im not looking to get huge, but i would like to put on 15lbs or so of upper body. However, i am also a runner....

throwmeaway3020‎, 06-29-2014 10:44 AM
06-29-2014, 06:44 PM Go to last post
1 126

Mass Gain help needed

I've been trying to gain mass and weight for the last 6 months with really not much progress. I'm currently 5 foot 11 and my last weigh in was at 157. I go to the gym at least 4 times a week and mix up workouts with a chest/tri and back/bi day. Also I do abs about 2-3 times a week. I usually do...

vegasnole‎, 06-29-2014 06:36 PM
06-29-2014, 06:49 PM Go to last post
2 172

Post My Beginning Plan

Hi there! This is my teen beginner plan that I got inspiration for from the Hodgetwins. The concept is that I work every muscle group twice a week. Monday Legs- (1) Leg Extensions (2) Wall Sits (3) Leg Curls (4) Calve Raises Tuesday Arms- (1) Preacher Curl (2) Barbell Curl (3)...

NastyNate2014‎, 06-29-2014 06:50 PM
06-29-2014, 06:50 PM Go to last post
0 97

Lifting weights twice a day?

I have a lot of free time and I never need motivation to go to the gym, I always just want to go, so lately I've been thinking about going twice in one day. If I did this, would I hit the same muscle I was working earlier in the day? Like would I do chest both times I went in that day? Also,...

OcarinaOfTime‎, 06-29-2014 06:54 PM
06-29-2014, 07:08 PM Go to last post
2 572

How much post-program rest is appropriate for a new lifter?

Hi All, Just finished my first EVER training program. I did a full 12 weeks, 7 days a week in the gym (5 lifting - 2 cardio). I'm wondering how much time I should take off and what I should do about my diet. Should I bump up to maintainance calories? Should I take 1 or 2 weeks? What...

1beb‎, 06-27-2014 05:39 PM
06-29-2014, 07:14 PM Go to last post
2 202

How much genetics plays on building a great body?

Cut the **** about " you have to sleep 8 hours a day" " you have to train hard" "you have to eat a lot " I wanna know about genetics, how many % a person gifted with perfect genetics for bodybuilder is superior to people with average genetics

GbcdZ‎, 06-29-2014 07:25 PM
06-29-2014, 07:25 PM Go to last post
0 109

Are there any programs for just upper body?

I'll do legs in around September but for now I can only do upper body. Are there any programs for this? Or should I just do one of the sticky'd programs and just do the upper body exercises

MCCoolGuyFresh‎, 06-29-2014 01:55 PM
06-29-2014, 07:28 PM Go to last post
5 445

I get really overwhelmed in the gym

and this is the main reason I have always been a fitness starter/stopper for YEARS. and now I am old (40s) and trying again. I have always wanted to get into great shape (for me). 5'9" 180lbs, need to lose fat and get stronger, leaner, build muscle. I have had recurring shoulder problems on and off...

patr1cknyc‎, 06-28-2014 04:28 PM
06-29-2014, 08:07 PM Go to last post
5 355

Can anyone recommend a BOOK or WORKBOOK for beginners?

One that clearly outlines a simple program for beginners (or born-again beginners) to get moving in terms of proper form and reps, etc. for the most basic compound lifts in strength training? A huge bonus would be if this book is tailored towards people with past shoulder injuries/issues who need...

patr1cknyc‎, 06-29-2014 08:09 PM
06-29-2014, 08:14 PM Go to last post
1 153

Inspiration (template) for full body and critique pls!!

So I would just like to try full body and see if my body responds to it well since I've heard good things about it. I've just finished a deload after being on ppl for a while anyways. Good gains ofc but just actually curious to try full body. This is what I've been on for 2 weeks now and it's...

jlai928‎, 06-29-2014 10:54 AM
06-29-2014, 08:19 PM Go to last post
1 234

Lightbulb The Nebraska Bench Program

I just finished my sophomore year in Kansas where a lost of the kids used "the nebraska." i'm trying to find this on the internet and haven't been able to. it is a very useful program for increasing your bench (or so i've been told) because i am trying to spice up my benching routine instead of...

AlexM‎, 07-20-2003 01:50 AM
06-29-2014, 08:22 PM Go to last post
11 5,119

Seeking program help!

I am looking for a workout program suited for my current circumstances/lifestyle. I have a free weight set at home, 50kg set with plates, two dumbbells and a barbell. I also have access to a decent gym, but at present it is a lot easier for me to perform most things at home due to work/study...

mrkd1991‎, 06-29-2014 08:23 PM
06-29-2014, 08:23 PM Go to last post
0 106

531 military/1st responders

Anyone serving or a first responder using 531? If so... What layout do you use? Trying to get my 2mi time down and curl-ups up, but gain/maintain strength.

TakeEverything‎, 06-29-2014 12:33 PM
06-29-2014, 08:53 PM Go to last post
7 302

Which program is better suited for my needs?

I'm debating between the Jason Ice Cream Fitness and James Grage's Rewired 9 week program. I'm looking to lose bodyfat and gain more muscle, I feel I should do strength on more days than cardio. To anyone that has used either program in the past, did you get the overall results you seeked?...

NS3210‎, 06-29-2014 08:47 PM
06-29-2014, 09:06 PM Go to last post
1 390

5x5 and cardio

I am doing a 5x5 program three days a week. I would like to implement cardio into my workouts. Should I do a 15-25 minute HIIT cycle after I workout or should I do lower intensity cardio for about an hour 2-3 times a week. If anyone has experience with this type of workout please let me know which...

Beanie5524‎, 06-29-2014 08:45 PM
06-29-2014, 09:47 PM Go to last post
2 398

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