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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 3,356

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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121 29,246

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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08-10-2014, 03:24 AM Go to last post
490 140,503

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
53 Pages
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08-30-2014, 07:36 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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08-30-2014, 05:39 PM Go to last post
1,457 411,323

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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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
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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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2,635 335,052

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
Yesterday, 09:37 PM Go to last post
24 14,023

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
125 Pages
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3,733 246,165

Can I Work Out 5 Times A Week?

I have been working for about a year at home and i just singed up to a new gym , two days from now im going to the gym to build a workout program there , im going to ask for an ABC workout plan , what i want to do is to go to the gym around 4-5 times a week , all the time i hear people saying that...

yonatan14‎, 08-02-2014 01:30 PM
08-03-2014, 07:35 AM Go to last post
10 644

tried too much 1st day

2 days ago i went to the gym with my mate . 1st time ive been inside a gym in about 9 years ( im seriously unfit) . tried to hit a hard chest / tri session . felt great at the time but since yesterday ive got severe doms . its to the point i cant even move without wincing like a little girl! the...

cfc39‎, 08-03-2014 06:08 AM
08-03-2014, 07:57 AM Go to last post
4 204

Smile My workout Plan of the week "Need Rating"

Monday "Back and triceps" Back Chin Ups (12 reps – 3 sets) Seated Machine Rows (12 reps – 2 sets) Underhand Pull Downs (12 reps – 4 sets) Rear Pull Downs (12 reps – 4 sets) Seated Cable Rows (12 reps – 4 sets) Dumbbell Row (12 reps – 3 sets)

abdelhakbahi‎, 08-03-2014 07:27 AM
2 151

Starting strength help

Hi, atm im on vacation, but i plan to start lifting again on SS when im back. Some months ago i noobed around with ss and got these lifts: Squat 80 kg. Dl 100 kg. Bench 55 kg. Press 35.5 kg. Row 55 kg however i wasnt eating enough. This time ill eat plenty, but i have some noob questons...

Kelto10‎, 08-03-2014 03:03 AM
08-03-2014, 08:16 AM Go to last post
3 185

How to avoid "Soft Muscle"?

I am under the impression right now that lifting for strength will make your muscles grow a good bit but will also make them hard rather than softer. I just want to make sure I'm correct. I'm on ICF 5x5 and my goal is 2/3/4 plates on my lifts. Currently weak as **** so lets not get into that,...

WhatsCanada‎, 08-03-2014 06:25 AM
08-03-2014, 08:18 AM Go to last post
6 278

Which is a better way to split upper body push and pull exercises?

Option 1: Monday and Thursday: Military Press and Bench Press Tuesday and Friday: Lat Pulldown and Row Option 2: Monday and Thursday: Military Press and Lat Pulldown Tuesday and Friday: Bench Press and Row

version9‎, 08-03-2014 05:50 AM
08-03-2014, 08:20 AM Go to last post
2 283

Bodybuilding for hybrid bodytypes

I've been active in fitness and athletic activities literally for the last 15 years and wanted to pose a question to this forum. Recently i've been reading a lot on fitness/lifting/nutrition by bodytype (somatotype). As we all know, the three main ones are ecto, meso and endo. I've also been...

jstock4‎, 08-02-2014 06:38 PM
7 591

Doing a ski dive and need to lose weight

Hi I'll set the situation first before my question. I'm doing a sky dive in August and after paying the deposit, they told me I had to be no more than 92kg (14.5 stone) and at the moment, I am 111kg (17.5 stone)!!!! I do go to the gym when I can but I travel a lot so I'm in and out of hotel...

cundella‎, 04-02-2014 04:09 AM
08-03-2014, 09:03 AM Go to last post
4 455

Changing workout days to suit football

I want to start Lee Hayward's 5x5 programme, but his workout days are Monday - Friday, I'll have to push them to last the week because of training and switch them up a bit so leg days aren't falling a day before training, is it wise to mess with the schedule?

thearchitect142‎, 08-01-2014 03:43 PM
4 243

Unhappy chest

what exercise will help to define my chest? pls help i am very depressed..pls give me a good chest workout routine..

kousikbera91‎, 08-03-2014 09:32 AM
08-03-2014, 09:41 AM Go to last post
1 185

Kris Gethin 4 week DTP! Who is it design for?

Is the Kris Gethin 4 week DTP program designed for people who have finished his 12 week program? I have been hitting the gym on and off for the past year. Last time I went to the gym was about 3 weeks ago. Program looks good and I'm considering doing it. Thanks

bmarley27‎, 08-03-2014 12:07 AM
08-03-2014, 10:02 AM Go to last post
1 190

531 3 days a week?

For the last 5 months I have done 531 BBB template 2 by the book but with a new job I have to make changes to my schedule. I would be changing from the standard 4 day split to a 3 day split such as Tuesday Thursday Saturday Week 1 week 2. Week 3 ABC DAB. CDA Are there...

makjak11‎, 08-03-2014 08:27 AM
08-03-2014, 10:04 AM Go to last post
5 275

can I switch allpro days?

Did allpro for the first week this week. But my schedule has changed and I need to switch the days. Could I just take one day off at the end of the week and start week2 or will that messmess up the program? Also can I switch regular dead lift for straight leg dead lifts.

thorne666‎, 08-03-2014 09:49 AM
08-03-2014, 11:01 AM Go to last post
3 342

Thumbs up Pull/Push (+ Legs) splits for bulking?

Intermittently training now for 16 months. Followed Stronglifts for the first 8 months, then did a push/pull split for the other 8. Had a few health issues which caused weight loss, but things are stable now. My original goal was simple - regain the weight I'd lost from an illness and stop...

jx108‎, 07-28-2014 02:05 PM
08-03-2014, 11:46 AM Go to last post
3 420

Progression from Layne Norton PHAT

Did PHAT for a good 4 months and feel better for it. Definitely noticed the results and am happy with it. What can I progress on to now? So many plans out there and I don't know which to go for

DranzerGT‎, 07-31-2014 04:00 PM
08-03-2014, 12:35 PM Go to last post
5 326

2 week plan - in need of some advice

Hi all. Situation: Going to a festival in 2 weeks Looking to trim as much as possible I have been cutting ~2lbs a week so far Just looking to see if I can speed this up a little/look as dry for that weekend as possible I understand I cannot expect miracles with this and 2lbs a week is the...

JodahUK‎, 08-03-2014 07:08 AM
08-03-2014, 12:42 PM Go to last post
6 449

5/3/1 BBB and some questions

My aim is to be more powerful and gain some size, also keep my conditioning because i'm not a crossfitter but i'm preparing for some crossfit competitions. I do 8-10 mins of metcons as conditioning. My route is this; Mon: 531 S.Press + 5x10 Bench Press + 5x10 Close Grip B.P + 5x6 Pullups ...

hakonek‎, 08-01-2014 07:41 PM
18 767

Full Body Workout Help!

I'm completely lost in the hundreds of exercises on this site! I've spend hours and hours in here and it's starting to stress me out. I started working out about a month ago so I'm still pretty green. I do strength 3 times a week, run 3 times a week, walk every day and sunday my resting day. I'm a...

Speceus‎, 08-03-2014 11:59 AM
08-03-2014, 02:01 PM Go to last post
4 376

Workout with dumbbells and pull-up bar?

I'm 15, 5 foot 11 inches and around >140 lbs. yeah I'm pretty skinny but I'm cutting for track. The thing is I don't want to lose muscle, and I'm going to be running 40+ miles a week. I've been doing 60+ pull-ups every other day, to try and retain muscle but I don't think that's the best idea. ...

enderfender‎, 08-03-2014 12:55 PM
08-03-2014, 02:24 PM Go to last post
3 519

chest routine

hey guys. i hit my chest twice a week, like this: day 1: barbell bench press incline dumbell press machine press (sort of a close grip bench press but on a machine) flyes

alexmessi‎, 08-03-2014 02:29 PM
08-03-2014, 02:56 PM Go to last post
1 159

Post Help!

hello massive thank you for taking time to look.. i am basically starting the gym next monday im tired of being overweight and unhealthy, im just wondering if anyone can tell me some good very beginner work outs.. and some supplement's to help aid my health and so i don't start using the...

Ryanhugs‎, 08-03-2014 02:01 PM
08-03-2014, 03:04 PM Go to last post
1 155

Wide hips & narrow shoulders. What to do?

This is what my body looks like right now. Most I've trained in my life is 1 month, sedentary lifestyle, 0 endurance (I stretch and my heart races) and I think I've been an undereater my whole life. I don't know if the above play a role on my body's appearence, but my hips are too wide in relation...

OrangeCake‎, 08-03-2014 04:56 AM
08-03-2014, 04:05 PM Go to last post
4 481

HELP! Anxious About Going to Gym..

I'm 26 and I feel anxious about going to the gym. I'm fit as I run at least 5 days a week but I want to gain more muscle (especially my arms) and get a 6-pack...I used to lift weights back in high school and I actually enjoyed it, except bench pressing. Also, I tore my ligaments in one of my knees...

markoh88‎, 08-03-2014 03:06 PM
08-03-2014, 04:10 PM Go to last post
2 181

triceps sore after back/biceps workout

Hi, How come my triceps are sore after back/biceps workout??? The exercises u use for back/biceps are: Bent Row Lat Pull Down Chinups Pullups

diss-e‎, 02-07-2008 06:58 AM
08-03-2014, 04:41 PM Go to last post
9 2,942

Beginner Hardgainer Workout routine

Hey all , just thought Id post my hardgainer workout routine mainly aimed at beginners. Follows a progressive overload scheme where if you can repeat reps in each number of the catergory(EG: 6-8 would mean you complete at least 8,7,6 reps) you move onto say 1-2kg heavier till you can reach the...

gazing600000‎, 08-03-2014 01:15 PM
08-03-2014, 04:50 PM Go to last post
15 518

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