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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
0 2,987

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
1 2 3 4 5
121 27,718

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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08-10-2014, 03:24 AM 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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08-18-2014, 02:02 AM Go to last post
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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
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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, 07-28-2014 12:07 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: 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
88 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
118 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
28 Pages
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Today, 11:07 AM Go to last post
839 83,326

Upper / Lower 4 Day Split opinions

Hi, I created this routine which I followed for almost 3 months and saw some decent results but some will say it's to much and I would like to know some opinions on it. MONDAY DB Floor Chest Press 3 sets 5 - 8 Military Press 3 sets 5 - 8 PullUps 3 sets 5 - 8 ( I do...

HardtoGain‎, 07-22-2014 04:56 AM
07-22-2014, 11:30 AM Go to last post
2 225

Is home multi gym enough?

is just using a home multi gym enough or do i have to join a gym?

mercer4‎, 07-22-2014 10:57 AM
07-22-2014, 11:36 AM Go to last post
6 287

What beginner program did you start on to gain mass?

So the other day I decided I needed to hop on a proven beginner program and start getting those gains. I debated between all pro's beginner plan, ICF 5x5, SL, Madcow 5x5, Lyle Mcdonalds bulking plan, SS and the fierce 5 novice routine. Anyways it just got me curious, what beginner program did you...

yeffy‎, 07-22-2014 09:11 AM
07-22-2014, 11:45 AM Go to last post
5 349

shortcut to shred question

The first question is, given the hectic work schedule I have I only could workout in the early morning hours. So according to the plan it calls for an evening workout. What do you recommend I do to follow this workout to the t with working out in morning especially when it comes to taking the...

bbl3262002‎, 07-22-2014 08:56 AM
07-22-2014, 11:50 AM Go to last post
1 215

Light routine incorporated with Yoga. For Beginner. Ideas? Good workout videos?

Anyone know of videos on YouTube to get a very light routine. I really don't need any weights to workout. When I was younger I had this one workout video of a guy in camo pants and he led the people behind him as if they were in the army. this is the early 90s but it was an awesome video . It...

americandream11‎, 07-17-2014 03:31 PM
07-22-2014, 01:09 PM Go to last post
4 324

Need a help - Post holiday diet and workout

Hi every1 I apologize in advance, because I am sure a similar topic was already discussed, however I would like to go deeper into it. Recently I was on a holiday for 2 weeks. And by a holiday I mean NO training, No counting macros and just enjoying myself. During those 2 weeks I drunk just 2...

SM00GE‎, 07-22-2014 09:28 AM
07-22-2014, 01:17 PM Go to last post
3 244

Smile need a bit of advice

Hi im new here and new to all this exercising stuff lol so please be nice! I need some advice from people that no what they r talking about. I have a small amount of fat I want to lose but dont want to lose any muscle I currently have and also want to gain muscle. Ive read u need a caloric deficit...

sugarplum89‎, 07-22-2014 01:18 PM
07-22-2014, 01:56 PM Go to last post
10 187

Going to start again

Last time I posted on this website, it was on the Teen Bodybuilding section. I'm 21, weigh about 140lbs, i'm skinnyfat/scrawny, and I want to start actually bulking up. I recently got a membership at Planet Fitness so I only really have access to dumbbells and possibly a makeshift bench press. I...

LilDubChefin‎, 07-22-2014 01:09 PM
07-22-2014, 02:09 PM Go to last post
2 192

I need an entire workout plan/routine

So basically to start off, I'm a skinny dude aged 16 about 110 pounds and 49kg. I'm starting gym for the first time soon and I was wondering if you guys could help me out. I've been looking at the sticky threads and it's not too clear for me. I was looking at these two: /showthread.php?t=135564721...

bestgamer69‎, 07-22-2014 01:27 PM
07-22-2014, 02:42 PM Go to last post
8 250

Upper body intensity

Hi guys, Today I had my leg day, and I felt very tired after it, as usual. Not really hypo or dizzy, but rather depleted, as it was a good and intense workout. However, I never have this feeling after upper-body workouts, even though the volume and I'd say intensity as well (ie. for the given...

LaViidaLocaa‎, 07-21-2014 08:21 PM
07-22-2014, 03:09 PM Go to last post
10 299

Program after one cycle of ALL PRO? (Goal: Lose fat/Gain muscle)

Hi guys, so I tried out ALL PRO, this is my last week of cycle one, my routine is MWF - ALL PRO, T,TH- Cardio for 30- 35 mins(HIIT), I was 160 pounds, and now I am abou 148lbs, my goal is to get under 140 lbs, and gain more muscles. I see differences on my body compared what it was before I...

609752969‎, 07-21-2014 08:54 PM
5 400

Morning & Night Workouts

I have been working out in the morning, wake up, eat, go to the gym. What do you guys think about possibly going for a walk or some other sort of workout later in the day. If you think it is a good idea any recommendations for what type of workout I should do? Would this extra workout help with fat...

HunterWE‎, 07-21-2014 07:11 PM
07-22-2014, 04:01 PM Go to last post
5 284

Exclamation looking for some workout help

Hi im looking for a bit of help and advice on a few things. ive started going to the guy in the past year and have seen some muscle growth which im happy but i don't want to start just looking bulky as i see most of the people in my gym are , i want to get a nice toned body to be proud of but im...

krismoore‎, 07-22-2014 03:52 PM
07-22-2014, 04:24 PM Go to last post
2 215

To cut or to bulk in my situation? Help needed!

I am 6 ft tall and weigh inbetween 170-175 lbs on most days, for some strange reason I have bodyfat concentrated in my abdomen, lower back, and chest area. Now the fact that I am 6 ft tall and weigh inbetween 170-175 lbs (it fluctuates but most of the times it is closer to 175) should mean I don't...

Goyoubodyfatgo‎, 07-21-2014 07:44 PM
07-22-2014, 05:35 PM Go to last post
4 407

Reached weight goal, should I continue Cardio?

Hey guys. I've been doing a lot of reading on the subject and I'm looking for suggestions on what to do next. I weighed in at about 195 lbs back in Sept 2013. I spent the year weight training and not as much cardio. Nutrition was okay, being a college student and in a fraternity it was...

squid267‎, 07-22-2014 04:48 PM
07-22-2014, 06:05 PM Go to last post
1 192

Can I add weight to just one side of a bb?

For curls and skullcrusher. I want to microload, but my gym does not have 0,5 kg plates. Can i add one 1,25 plate to one side of the barbell, or will this create a musvular imbalence?

CharonRower‎, 07-22-2014 06:06 PM
07-22-2014, 06:06 PM Go to last post
0 210

need new routine

i have been doing PPL for the past 6 months but i havent made the gains i wanted. so i wanted to switch to maybe a upper/lower or something else for the next 6 months. what do you suggest? i would classify mysels as intermediate

PRico24‎, 07-22-2014 06:20 PM
07-22-2014, 06:20 PM Go to last post
0 88

Should I Bulk or Cut the Belly Fat First?

Hello everybody. I'm just starting lifting weights and I need advice from you pro's. I'm 5'10, 145 lb. I think I'm an ecto, but with my stomach fat, I don't know what I should start with, as I was told its hard to bulk and cut at the same time. So my question is from the pics, is it safe for me...

Aryagh17‎, 07-19-2014 08:47 PM
07-22-2014, 07:07 PM Go to last post
5 689

Suggestions for next program.

I know a lot of my options out there, I'm looking to narrow down the list, and I'm asking more for personal opinion of the better program(s) considering my current stage, lifts, goals, and preferences. Training for ~1 year, most of that time spent on SS, followed by a peaking program, and a...

CJ93UK‎, 07-22-2014 03:31 PM
07-22-2014, 07:09 PM Go to last post
2 273

Question Need help with a routine focused more on functional fitness

hello BB community, Here's my quick sad story: about two years ago, I threw my back out picking up a house plant, and stopped working out for a while because I...simply couldn't. Finally, started running earlier this summer and doing some minimal weight training and completed a Tough Mudder,...

fantomas08‎, 07-21-2014 05:55 PM
07-22-2014, 07:33 PM Go to last post
3 280

Titanium rod

First and foremost, hello everyone. I have a question concerning my fiancé whom has recently started lifting and training with me. About 15 years ago she was in a car accident resulting in a titanium rod in her upper leg, she has never had an issue with the rod or pain of any type. I just wanted...

William5302‎, 07-21-2014 07:42 PM
07-22-2014, 08:33 PM Go to last post
3 334

Is this split good for arm size?

So originally I've been training my arms once a week. Chest/Tris and Back/Bicep. My arms are okay but I want them to overpower my other body parts. Kinda like Nick Wright. Anyway I made up a new routine: Monday: Biceps/Triceps/Forearms Tuesday: Chest/Back Wednesday: Off Thursday:...

mccooey‎, 07-22-2014 08:39 PM
07-22-2014, 08:39 PM Go to last post
0 347

Need help with Workout/Fighting Program (lose weight + gain some mass after)

Hello guys ! I really need you help. I'm a long time member, but I remained inactive for almost 7 years... It's been almost 3 weeks since I started to train again, but I need a good plan... Since I need to lose approx 20lbs I started to do some Boxing + Muay Thai trainings. I want to add some...

bruno.fornaciari‎, 07-22-2014 03:18 PM
07-22-2014, 08:53 PM Go to last post
7 379

"Bro Split" vs Upper/Lower which do you think is better?

I apologize if this is a common and overused topic, I don't use the forums very often. Anyways.... What do you guys think is better? A bro split or an upper/lower routine? It always seems to be a debate on whether frequency or volume is more effective. I was just kind of wondering what most of...

laxman91‎, 07-22-2014 11:33 AM
07-22-2014, 09:13 PM Go to last post
9 603

All pros or increase lifts with Stronglifts?

Should I do this or 12 weeks of Stronglifts.. My goal is to lose fat and gain strength.. I'm kind of a new lifter so my lifts are low.. Squat: 95lbs Bench: 95lbs. Rows: 95lbs not sure about deadlifts.. overhead press 65lbs.

dannythepark‎, 07-22-2014 08:51 PM
07-22-2014, 09:32 PM Go to last post
4 300

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