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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
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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
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04-19-2016, 12:44 PM 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
20 Pages
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10-15-2016, 04:38 PM Go to last post
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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
10 Pages
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10-19-2016, 10:37 AM Go to last post
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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
77 Pages
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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
80 Pages
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2,376 285,410

Do I need to do all exercises at once or can I split it up?

I am working out at home which means I am not constrained by gym opening hours. I know traditionally people do all the exercises in a program during the same workout but is this something that I have to do? For example, if there are pushups and pullups for the same day is it ok to do the pushups at...

splattenburgers‎, 09-26-2016 01:15 PM
09-26-2016, 02:50 PM Go to last post
2 176

Driving myself mad - Bulk/Cut - Skinnyfat

I'm sure this has been posted and read millions of times, hell I've even read most of them. Been driving myself mad recently, 6ft 1, 168lbs. Been in and out of lifting for a while but never got settled. Recently been out for a long time due to other commitments. Looking to start again and...

Rdzsps‎, 09-26-2016 10:56 AM
09-26-2016, 04:20 PM Go to last post
1 213

Looking for advise or alternative plans.

Hey guys, I am looking for a little help. I am 5'10 235 and I am trying to loose weight and build muscle. I currently have a very busy schedule. I go to school for 18 hrs and work a little over 40 hrs a week. I just started working out again a little over a month ago and I am very motivated to...

schopdaddy12‎, 09-26-2016 02:52 PM
09-26-2016, 06:03 PM Go to last post
1 146

Just started, is this a good split for building muscle?

Hey guys, I just started lifting 2 weeks ago and I'm trying to build muscle. I came up with a split myself, so can you let me know if its good or what I should improve? Day 1 - Bis and Tris Day 2 - Legs and Abs Day 3- Chest, Back, Shoulder, Traps Day 4- Rest Back to Day 1 I made arms day...

vinny234‎, 09-26-2016 03:25 PM
09-26-2016, 06:29 PM Go to last post
3 294

Help me with my routine.

Hi I've been lifting for about 6 months now and after months of bouncing from one routine to another i decided to man up and stick to one. I settled on a push,pull,legs split as i've heard that its a great routine to build a foundation of strength for beginners/novices. Because of my own...

PowerOfDrive‎, 09-26-2016 08:14 AM
09-26-2016, 07:31 PM Go to last post
2 202

Weak af. Which workout would benefit me most?

I'm 19, 6'1 & weigh 170 pounds. I'm so ****ing weak, I struggle to do 2 pushups. My Arms are just tragic @ 12" Chest: 39" Waist: 32" Hips: 35" Thighs: 24" My 1RM in pounds is Squat: 70

Throwaway618‎, 09-25-2016 03:59 PM
09-26-2016, 07:44 PM Go to last post
10 517

Hello could I have some help please :)?

Long time lurker and fan guys. Just wanted to know if I have to do both A and B once a day? From the 5x5 workout?

LitterKittenz‎, 09-26-2016 10:16 PM
09-26-2016, 10:57 PM Go to last post
2 243

Train til death

nah jk its a pretty basic routine Workout A Barbell Squat 4x10 Bench Press 3x10 Chin Up 3xMax Behind The Neck Overhead Press 4x10 Barbell Curl 3x10 Bent Knee Sit Up 3-4 sets

MSDPL‎, 09-26-2016 11:16 PM
09-27-2016, 12:51 AM Go to last post
2 213

Weights + bodyweight exercises yes or no?

Hi guys, I plan to lift weights for my arms, shoulders, chest and bodyweight exercises for my legs and back. The main reason for this is that i have scoliosis, thus i can't do deadlifts etc etc which can harm my back. My goal is to achieve 180pounds and 12-15%bf. So my question here is will...

joeyinng‎, 09-26-2016 07:06 PM
09-27-2016, 12:59 AM Go to last post
4 205

For you "bodybuilders" who think a great physique requires "bodybuilding" workouts...

First, allow me to quote NAME EDITED, from a post he made on TotalElite board. "What a lot of strength athletes don't understand is that bodybuilding is totally different. A whole different type of hypertophy that requires vastly different exotic training methods that rarely get results and...

kethnaab‎, 02-27-2006 05:01 PM
3 Pages
1 2 3
09-27-2016, 01:14 AM Go to last post
70 5,727

Gains/putting on weight

I need to put on about 10 pounds/5kgs via this sites calculator and my GP's advice. Got weighed this morning there and had my bloods taken n'stuff to make sure everything's fine. I have no idea where to begin/how to start putting on weight/lean body mass. I've lost 17kg's /30 pounds in the last...

notswol‎, 09-26-2016 05:19 PM
09-27-2016, 02:12 AM Go to last post
5 327

World backpacking trip. Worried about loosing gains.

World backpacking trip. Worried about loosing gains. I've been out of shape a long time but the last several months I've been going to the gym regularly, eating right and getting into shape. I feel like I have just now got a good routine down and am seeing great progress. My issue is I just...

907DanM‎, 09-23-2016 01:07 PM
09-27-2016, 03:31 AM Go to last post
8 413

Back to the Gym

Long story short; Used to lift a lot, 4 days a week. couple hours a day. Got a promotion, and a house, started working 70+ hours a week, stopped going to the gym. Need to get my ass back in good shape. In the past I focused on strength training, and got pretty strong during the couple of years I...

TreyKeyes‎, 09-24-2016 07:53 AM
09-27-2016, 07:03 AM Go to last post
4 387

calves training

hey guys do you all think that training my calves 2wice a week is overtraining, im used to doign it only once. Dann

Dann‎, 12-09-2001 12:50 PM
09-27-2016, 08:27 AM Go to last post
7 1,332

Question Same workout every week??

So here is my question, every 6-8 weeks I have to change my workout program so that my muscles are not going used to it but is there a problem if every week I do an another workout? Some times I go to the gym and there is too many people so I can't do the same exercises I did last week so I do...

iliasstav‎, 09-27-2016 07:49 AM
09-27-2016, 08:31 AM Go to last post
3 192

Question Circuit Training instead of regular training

Hi! My question is, does it make a difference in the results depending on whether you train in a circuit training doing one set then switching to the next exercise and doing multiple rounds compared to just regularly all sets in a row? For example if I was going to benchpress, do bicep curls and...

Julianng17‎, 09-27-2016 05:24 AM
09-27-2016, 08:39 AM Go to last post
3 211

help a brother out!

To make a long story short I need some help....was an athlete all my life untill I graduated college about a year ago....never really knew exactly what to put in my body for it to get what it needs....also looking to bulk up a with work schedule giving me the time to get back into it...

zb08‎, 09-27-2016 09:07 AM
09-27-2016, 10:27 AM Go to last post
1 158

Please I need your help! Size and strenght program

Hi, I'm very new to weight training, meaning that I have very little knowledge about what is effective and what is not. I'm in the middle of Ben Pakulski's MI40 program and I am very satisfied with my gains, but it might just be newbie gains. Can anyone please recomend a good program for me for...

Forevermichael‎, 09-27-2016 07:46 AM
09-27-2016, 10:32 AM Go to last post
1 231

Beginner Weight Machine and Dumbbells ONLY Workout Schedule/Routine

Hello Bodybuilding forum community, this isn't my first visit here, I usually find answers to my many questions from the internet and refer to this site many, many times. Yet I made my account just now, and I have a few questions about my regimen I'm starting up. My name is Jason and me and my...

jayjay240‎, 09-27-2016 10:02 AM
09-27-2016, 12:22 PM Go to last post
1 172

recommend me a good routine

I've been doing coolcicada push pull legs for 6 months and It's becomming boring and I'm not making gains out of it anymore, Im starting to bulk tomorrow so got any good bulking routines 17years old.

Knoka‎, 09-26-2016 10:25 AM
09-27-2016, 12:55 PM Go to last post
10 339

ISSA or Ace?

Hey guys I'm a full time college student at the moment and I recently got a job for personal training and they want me getting my certification by mid November, but being a full time student, I don't really have that much time and was wondering who has taken these courses and which one will be a...

BeastFromCali‎, 09-27-2016 01:03 PM
09-27-2016, 01:03 PM Go to last post
0 150

Gaining muscle while losing weight

Is it possible to lose weight and gain some muscle at the same time? I'm 5'9, and 210lbs and need to lose weight, but I want to put on some muscle too. I'm trying to eat 2,000 Calories a day. My meals consist of healthy fruits, veggies, good carbs and startches. Plus lean protein.

mjk412‎, 09-27-2016 06:07 AM
09-27-2016, 01:30 PM Go to last post
4 297

Don't like training glutes.

I hate training glutes, but I like training the rest of lower half of body. Can I substitute glutes training for a lot of hamstrings and lower back training? Hamstrings also extend hips, right, so it can be a substitute of glutes maybe? I like to train quads and hip flexors as they help with knee...

NomadSutTkv‎, 09-27-2016 12:36 PM
09-27-2016, 02:14 PM Go to last post
4 257

Making gains while standing 40+hrs/week at work

Hi all. My quick stats: 28 years old/ 5'10"/ 145lbs/ ~13-15%bf Used to be a runner/basketball player until 6 months ago I've made considerable gains in all the major compound lifts. Squat 135lb for 5x5. Bench 115 for 5x5. Chins/pulls for 5x5. Dips for 5x8. Considering where I started 6...

mdwilson2011‎, 09-26-2016 06:34 AM
09-27-2016, 04:37 PM Go to last post
14 537

How to spend less time at the gym?

So, as the title states, I'm looking to reduce the amount of time I spend at the gym each day. As it stands, I spend at least 2.5 hours a day (+20 min for cardio) at the gym for 6 days a week. I used to get away with a lot less time at the gym each day, but then for one reason or another, I amped...

b3jh24‎, 09-26-2016 03:45 PM
09-27-2016, 07:08 PM Go to last post
19 555

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