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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 25,807

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
1 2 3 4 5 ... 365
04-19-2016, 12:44 PM Go to last post
10,927 1,164,755

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
5 Pages
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06-15-2016, 10:29 AM Go to last post
130 17,144

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
19 Pages
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560 557,180

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
73 Pages
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2,188 425,670

Sticky Thread Sticky: AllPro: A Simple Beginner's Routine part VI

Part 1: Part 2: Part 3: Part 4: Part...

nightanole‎, 10-05-2015 07:53 AM
61 Pages
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1,824 216,985

Thoughts on 15 rep sets

After seeing this I reconsidered the value of higher rep sets. Now I have a push oriented upper day and a pull oriented upper day. On each one I will stay within the lower rep ranges for strength and hyper trophy on the priority exercises, and superset with 15 rep sets on non priority movements....

AD1985‎, 05-26-2016 04:35 AM
05-26-2016, 07:16 AM Go to last post
2 190

Useful tables for determining if you are beginner, intermediate, advanced lifter

This may have been posted before, but here is a link to a set of strength tables. It approximates whether you are an untrained, novice, intermediate, or advanced lifter for the core compound lifts (those that are used in programs like SS). I think it's pretty useful, especially for beginners. ...

jaminoodlesoup‎, 08-27-2010 09:10 AM
05-26-2016, 07:52 AM Go to last post
4 5,894

High metabolism. Help!

My metaboism is pretty high, but not so much that I look excessively skinny. However, even when I don't exercise for a couple of months straight and eat regular, I stay the same weight, same look, everything stays the same. In the past weeks though, I've tried not exercising at all and eating tons...

bricksaver‎, 05-25-2016 03:30 PM
05-26-2016, 08:02 AM Go to last post
6 179

Coolcicada Routine Change

Hi, i'm looking to start a new workout routine.Found Coolcicada routine yesterday,thing is really enjoy doing deadlift's..I would love to add them, but i'm afraid of it being to stressing on my CNS(2x a week) aswell on my lower back before Leg day.Being this the plan: Flat Barbell Bench Press:...

FreeStylerXXX‎, 05-26-2016 12:41 AM
1 164

Workout program at at home without ANY equipment?

I've recently moved to Tokyo and finding a gym that is close to me and affordable is impossible. I've decided to try and work out at home but I'd need some advice. I currently weigh around 60kgs and I am 20 years old. I'd like to bulk up to about 75kgs. I have no equipment what so ever at home,...

Barelysurviving‎, 05-26-2016 06:14 AM
05-26-2016, 08:07 AM Go to last post
4 196

Advice on current program

Hi everyone I've been using the forum for quite a while as a read only viewer but I'm looking for a little advice on my current program. I lost 100lbs last year went from 300lbs down to 200lbs in 7 months but didn't weight train so I went a little skinny fat, since then I started to gain weight...

stevenmansfield‎, 05-26-2016 08:27 AM
05-26-2016, 08:44 AM Go to last post
1 107

Critique my full body routine please

Not looking to become a body builder by any means. Just looking to clean bulk up 10-15 lbs. Decent fulbody 3 times a week workout? Also no barbell access just DB's and machines so that's why there's no squats in there. Thanks guys. Bench press Flys Reverse flys Seated rows Lat pulldown Db...

Cortguitar‎, 05-26-2016 08:14 AM
05-26-2016, 09:28 AM Go to last post
2 131


Hey guys, I feel like my mobility is lacking and I want to focus more on my mobility and flexibility, especially my hip mobility is a weak part. Can anyone recommend a full body mobility and flexibility routine I could do everyday and some mobility exercises for my hips? Sorry if I posted...

EtarLLife‎, 05-26-2016 11:03 AM
05-26-2016, 11:03 AM Go to last post
0 116

I am not progressing, workout program

Hi guys, I have been bulking for about 3 months and I have been tracking my lifts and I found that I'm just nog progressing... I'm doing a bodybuilding program and I don't really now what I'm doing wrong, the nutrition is allright and I'm extremely motivated to get better. I can only train 3...

EtarLLife‎, 05-25-2016 11:46 AM
05-26-2016, 11:16 AM Go to last post
5 274

Succesful Doppelganger Request

Instead of trying to sift through countless threads I thought I'd maybe try it this way. Looking to see and hear kick ass workout / nutrition plans from people similar to myself. The goal is the age old tale, looking to be big and ripped. 5'6 1/2 (that 1/2 is important damn it), endomorph body...

MaximumWillie‎, 05-26-2016 01:28 PM
05-26-2016, 01:28 PM Go to last post
0 92

Moving on from PPL... upper/lower?

I've been on Cool's PPL since January, been working well and seeing decent gains but I'm now struggling to get in the gym 6 days a week. Thinking about moving onto a proven upper/lower. Was looking at PHAT but I think the volume will be too much. 4 day would be better than 5, but I could...

joemanton‎, 05-24-2016 02:35 PM
05-26-2016, 02:02 PM Go to last post
12 426

Am I an intermediate weight lifter??

I'll try to make this as brief as I can: I've been working out for about a year and a half now. I started off very small. I was 5'8 and 140 lbs. I went through a few different programs during that time, first for a college class and then figuring things out for myself as a greatly misinformed...

TinyDanson‎, 03-27-2011 05:00 PM
05-26-2016, 02:48 PM Go to last post
11 14,851

What's the best upper/lower split for a beginner?

I've been looking at the lyle mcdonald general bulk routine (or whatever it's called) and one from a website called 'aworkoutroutine' that goes like: The Muscle Building Workout Routine: Upper Body A Bench Press 3 sets of 6-8 reps. Rows 3 sets of 6-8 reps. Incline Dumbbell Press 3 sets...

Billybob1995‎, 05-18-2016 09:17 AM
05-26-2016, 03:36 PM Go to last post
16 753

bulking to 210lbs . is my exercise program and nutrition on the right path?

my goal is to bulk up be massive like a bradley martin "like" lol i wanna be big . i wanna go to 220lbs at least then start cutting . i am 5'10 i weight 171lbs i am 25 yrs old i started going to the gym on september 2015 (8 months total of hitting the weights) max squat is 230lbs max...

jose5489‎, 05-26-2016 04:03 PM
05-26-2016, 04:32 PM Go to last post
1 202

Training to maximize muscle fiber types

Hey, i just found an article on that said you can benefit from training your muscles after the muscles fibers they contain, so for example if a muscle has more type 1 fibers you should train with high reps and if a muscle has more type 2A fibers you should go with lower reps. To...

KasperJorgensen‎, 05-26-2016 12:44 PM
05-26-2016, 04:39 PM Go to last post
1 209

How you are supposed to progress?

Hello, i took a year off the gym due to injury, now i am starting a new program (push+pull+leg) but i been doing candito training program and since the program tells you what weight and rep to do.. idk how to do it with this new program My main focus is on strength so if anyone can link an...

victor2195‎, 05-26-2016 06:09 PM
05-26-2016, 06:22 PM Go to last post
1 241

What's a good program for a beginner

Do you guys have any good recommendations? I am planning on starting the Complete 4 week Beginner's Workout Program by Muscle and Fitness

Kenshin97‎, 05-26-2016 08:07 PM
05-26-2016, 08:07 PM Go to last post
0 236

Shoulders/Back Together

Just wonder if anyone has had success training Shoulders and Back on the same day. I'm starting a new split today where I'm trying to add more cardio...I'll run this split for about 4 weeks Mon:Shoulders/Back Tues:Cardio 1hr Wed:Legs Thurs:Cardio 1hr Fri:Chest/Superset Bi's/Tri's Sat:Cardio...

Battz‎, 08-08-2006 01:23 PM
5 13,640

Heart Condition Restricting Workouts

Hello, I have a heart condition that restricts me to only lifting to around 60lbs max at one time without putting my heart at serious risk. I'm looking for the best exercises to maximize my potential gains. Any help would be appreciated, thanks

BrockRoe‎, 05-26-2016 09:55 PM
05-26-2016, 10:34 PM Go to last post
2 216

Looking forward to get some feedback on my routine

Hi, Jeroen here. Been lifting for about 12 months now and been a long time lurker here. Finally made an account some time ago and eager to ask if this workout I made is good. I've been reading a lot of workouts, so you guys should perhaps recognize some stuff. Monday Squat 2x5, 1x5+ Bench...

Nounoz‎, 05-26-2016 02:31 PM
05-26-2016, 11:08 PM Go to last post
5 227

same routine

Hey! I just wanted is it bad to do the same workout routine all the time? i heard that your body will become accustom and you will not get the same results as when you first started.

Skylare‎, 05-25-2016 02:01 PM
05-26-2016, 11:12 PM Go to last post
3 329

Pain at lower neck/upper spine

Yo Trying to workout what exercise in performing that's causing me to have upper back/neck ache. It's definitely not doms. Restricting my movement in general daily tasks. I do a full body workout. Pretty sure it's not squats as I've been doing them for a long time now. The only new moves...

SJamZ‎, 05-26-2016 11:36 PM
05-27-2016, 12:22 AM Go to last post
1 164

Half an Arnold?

I've lifted off and on for 6 years. I never was able to get beyond about my bodyweight bench, but it was never a priority. Recently, I tried Smallov Jr. I know it isn't a beginner program, but I tried everything else. I started with a 1rpm of 200lb. I went to test my 1rpm at the end and did...

bvbellomo‎, 05-26-2016 12:10 PM
05-27-2016, 12:50 AM Go to last post
11 4,299

Smile 3 Days On 1 Off Critique Please

Hello all, Been working out for almost one year but have been taking the last 6 months more seriously. Any critique on my routine is much appreciated. Currently doing Legs/Push/Pull/Rest Repeat Legs + Abs 4x5 Squats RDL 4x8-10 Leg Extension 4x8-12

redblueye‎, 05-25-2016 01:13 AM
05-27-2016, 12:56 AM Go to last post
3 256

What is the Ideal Workout Duration? Can I split it?

Hello Everyone, Could anyone tell me what is the Ideal Workout Duration including Warn UP. And Can I split it?, means, for example if Ideal workout duration is 1 hour, Can I workout morning 1 hour and evening 1 hour? Regards, Mahesh

maheshg537‎, 05-27-2016 01:08 AM
05-27-2016, 01:13 AM Go to last post
1 196

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