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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 09:12 AM
05-19-2014, 09:12 AM Go to last post
0 33,505

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 09:28 PM
365 Pages
1 2 3 4 5 ... 365
04-19-2016, 01:44 PM Go to last post
10,927 1,353,593

Sticky Thread Sticky: IRON INTELLIGENCE Q&A: Evan Centopani's 12-Week Muscle Building Plan

The official Q/A thread for those following Evan Centopani's "Iron Intelligence" 12-week muscle building program. "Iron Intelligence" is a thinking man's approach to strength and muscle gains, fusing intensive and instinctive training in the gym with a thoughtful, smart approach to that training....

Animal Rep‎, 11-08-2016 10:02 AM
2 Pages
1 2
01-16-2017, 11:44 AM Go to last post
45 10,263

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 12:51 PM
20 Pages
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Yesterday, 07:54 AM Go to last post
597 626,063

Sticky Thread Sticky: The Viking's The Bare Bones Series

The big guy is back with another series of novice/early-intermediate routines - The Bare Bones programs - these are actually the first routines I made, just after I got my PT certification years ago. So I pulled them out of the graveyard, dusted them off and made a few tweaks and improvements to...

TheViking1992‎, 10-04-2016 07:55 AM
7 Pages
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Yesterday, 10:06 AM Go to last post
202 22,762

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 02:07 PM
79 Pages
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2,359 479,002

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 07:27 PM
11 Pages
1 2 3 4 5 ... 11
Yesterday, 04:05 PM Go to last post
303 75,639

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

Part 1:http://forum.bodybuilding.com/showthread.php?t=4195843 Part 2:http://forum.bodybuilding.com/showthread.php?t=133395553 Part 3:http://forum.bodybuilding.com/showthread.php?t=147447933 Part 4:http://forum.bodybuilding.com/showthread.php?t=155009423 Part...

nightanole‎, 10-05-2015 08:53 AM
98 Pages
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Yesterday, 07:54 PM Go to last post
2,934 425,774

Does Cardio make you lose muscle or not?

I want to know of this is a myth or truth. A gym rat told me it does. When he does his cut he swears by no cardio. The guy is huge when he is ripped. So obviously you don't need it for cutting. So why do it at all, especially if you risk losing muscle? You already lose a bit from...

jayou‎, 05-09-2011 10:54 PM
12-21-2016, 03:12 AM Go to last post
26 89,878

Changing my workout help needed??

Hi I am currently doing full body workout routines 3 days a week, and have been doing the same routine for a year now. Understandably they don't seem to be doing anything for me now, and so I am looking to switch to a better routine, whether that be full body, upper/lower etc just whatever would...

boywonder119‎, 12-19-2016 04:08 PM
12-21-2016, 05:29 AM Go to last post
4 266

What if I miss a workout from my plan

Hi guys, I am just in the middle of building a 9 week plan using the Bodybuilding website which I plan to track using the app. I work a 5 day week so I don't make it to the gym on weekends so the way I am building the plan is 5 on, 2 off. The thing is, I know that meetings will crop up and I...

stecookson‎, 12-21-2016 06:46 AM
12-21-2016, 06:50 AM Go to last post
2 142

How to don't skip a workout ?

I skip all my workourts during this period. :( Would you have a solution to that?

GORANPL‎, 12-20-2016 05:17 PM
12-21-2016, 08:13 AM Go to last post
18 426

As a beginner, how much can I train?

I'm new to the lifting scene, and currently doing SS 3x a week. I've noticed that on my off days, I get really antsy and want to go to the gym, but I don't want to overtrain and stall my progress. I've started doing Muay thai on my off days to keep myself sated, but I want more. At the risk...

tydaljames‎, 12-20-2016 10:47 AM
12-21-2016, 09:07 AM Go to last post
22 444

Some Help with German Volume Training (GVT)

Today is Day 2 of my sixth German Volume Training (GVT) cycle. I have been using the routine as described in a couple of recent Bodybuilding.com articles. In my case, I've done the five-day cycles consecutively instead of doing one five-day cycle each week/seven days. So I will complete six...

Bullets1962‎, 12-21-2016 09:37 AM
12-21-2016, 09:37 AM Go to last post
0 95

Looking for a workout plan that is all free weights.

I did StrongLifts for about 4 months last year before life got in the way and I got lazy. Looking to start back up lifting again. Was thinking about CrossFit but would rather lift at home as I have the equipment. Im looking for a workout routine that will help me build strength and size and...

kgoings‎, 12-20-2016 12:25 PM
12-21-2016, 10:08 AM Go to last post
6 291

overtraining or undertraining ?

First of all thank you guys in advance. sorry for any mistakes in my english Monday bent over rows - 4-5 sets 8-12 reps deadlift - 3-4 sets 8-12 reps seated cable rows 4-5 sets 8-12 reps Tuesday morning

Neer1990‎, 12-21-2016 08:13 AM
12-21-2016, 02:19 PM Go to last post
4 220

Are Squats & Deadlifts (5x5) sufficient for a proper leg workout?

Hi I have recently relocated my accommodation and apparently this area only has a very expensive gym which I do not want to waste money on. I just so happen to have a barbell with weight plates totaling to 150 Kg (331 Lbs) and a regular flat bench. So now I am deciding to get creative and continue...

ICONOFSIN‎, 12-19-2016 11:51 PM
12-21-2016, 03:15 PM Go to last post
3 411

Advice on program?

Hey all! I need some advice on a workout program. Currently I do the fierce 5, and I am at about 20% body fat which is pretty well for a woman I think. However, I heard that fierce 5 wasn't good for woman trying to gain muscle because it doesn't meet the rep counts necessary. Does anyone have any...

Dljohnson0‎, 12-21-2016 01:42 PM
12-21-2016, 03:21 PM Go to last post
2 82

workout regimen help

Hey, second post on this site last one was 4 years ago! but I'm back. So I've recently joined the gym and got a personal trainer, which feels like a huge step for, after a wake up call. Only problem is that this is all new to me and even though I have a PT I think he's reluctant to set me up with a...

lrwr14‎, 12-21-2016 03:42 PM
12-21-2016, 03:53 PM Go to last post
1 62

rate my program

hello guys, i am new member here . I want some advice for my workout program, i havent something clear as goal just to increase my strength/ endurance and to add a few kg I am not going gym, all what i do its in home and in a park 62kg / 137lbs 170cm / 5'7 22 years old Monday : Rest day

ZachKarGR‎, 12-17-2016 01:16 PM
12-21-2016, 03:57 PM Go to last post
5 334

How to Train Lower for Powerbuilding?

I am starting a Powerbuilding program and have a very decent Idea on what to do for upper body, but for Lower body? I'm lost. So basically, my mondays and tuesdays will be power day, while Thursday and Friday will be hypertrophy day. What should I do with Lower body power day?. 5x5 Squats...

SaiyanFitness24‎, 12-19-2016 11:00 PM
12-21-2016, 05:04 PM Go to last post
3 221

Advice, Opinions, Tips

Hello everyone i'm just hoping to get some advice and opinions from more experienced lifters about my program. I'm 27 years old, currently weigh 135.6kg and am at 24.6% body fat. my goal is to put on more lean muscle and increase my strength i've recently created my own workout program which...

Bilz89‎, 12-21-2016 06:32 PM
12-21-2016, 07:03 PM Go to last post
5 227

Question about Lyle's Generic Bulking Routine

Hello! I just had a question regarding Lyle's progression protocol. It's as follows: week 1: 80-85% of previous maxes week 2: 90-95% of previous maxes week 3-n (where n is either 7 or 9): push the weights as much as you can The first two weeks (if you're just beginning the program) are...

Foxace36‎, 12-21-2016 11:25 AM
12-21-2016, 07:28 PM Go to last post
4 212

Unhappy Question about StrongLifts 5x5 Row

Hello im 5'5(Yeah lets not make a big deal about this),16 and weigh 52KG. My problem with the row on Stronglifts is that i cant reach the bar without F**king up my form. I was wondering if there is any alternatives or could i lie down on a bench and pull the bar up to me. I remember seeing...

Nuggie123‎, 12-21-2016 06:01 PM
12-21-2016, 07:32 PM Go to last post
13 183

should i move back to stronglift?

i was wondering, since im getting taxed by doing upper/lower split, does that mean my recovery sucks due to low lifts? current lifts: 205 bench, 220 squat 225 deadlift

relejia‎, 12-21-2016 07:34 PM
12-21-2016, 08:13 PM Go to last post
4 153

Question so confused!

Hi all, I am 33 year old female. Im 5'2 - I dropped down to 114 pounds (from 134 pounds back in 2014.) Prior to that I was about 120ish all muscle athlete basically my whole teenage - current adult life. I used to fence professionally and was all muscle. Well, due to work stress/no time and a...

bebenaf‎, 12-21-2016 08:56 PM
12-21-2016, 09:12 PM Go to last post
1 145

PPL vs PHAT vs Arnold split?

I'm looking into changing up my current split (body part by day) to include more frequency for each muscle. Right now, I'm doing the following: Monday: Arms Tuesday: Back/Deadlifts (though I haven't deadlifted recently) Wednesday: Shoulders Thursday: Chest (with a few, light isolation tricep...

b3jh24‎, 12-21-2016 03:12 PM
12-21-2016, 09:37 PM Go to last post
4 327

Caloric Surplus and GOMAD

Hey guys, I have another question. I'm new to BB, and I'm doing the SS routine, which has had good results so far. However, I'm spending a TON of money on food ($20-30 a day), and also gaining a lot of weight. (I've gained about 15lbs in a few weeks) For this reason, I'm going to watch my...

tydaljames‎, 12-20-2016 05:56 PM
12-21-2016, 10:25 PM Go to last post
7 325

Talking Help with diet + workout

I'm sure you guys get a questions like this all the time but i'm desperate. All my life I have been pretty overweight, maybe it's because I used to suffer from depression and at this point in my life i'm not depressed anymore. but that doesn't mean I shouldn't be in shape, I want to be the best...

IAmNotLegend‎, 12-21-2016 06:53 PM
12-21-2016, 11:00 PM Go to last post
2 117

Is this normal?

Last year I achieved a certain intensity of squat, bench, deadlift etc. I got injured on the elbow joint so I had to stop for a couple of months Year and a half later I had to restart the intensity from the beginning. I reach a certain intensity of squat, bench and deadlift then I get a...

reckless999‎, 12-07-2016 02:29 AM
12-22-2016, 12:56 AM Go to last post
6 533

Talking To bulk or not to bulk...

Hi guys, Looking for some advice. Recently started the gym and starting weight lifting and have been cutting for the last 2 months. Cutting involved 20% deficit clean eating (mostly, with some re feed days) and a visits to the gym 6 times a week, 3 weights days (40 ish mins), 3 HiiT cardio (30...

Crumbs33‎, 12-20-2016 05:38 PM
12-22-2016, 01:10 AM Go to last post
6 283

Smile Muscle Building vs. Endurance

Hello everyone! I'm new to the community and only recently have I gotten back to deliberately exercising instead of the incidental activity that is part of my fairly active urban lifestyle. About five weeks ago, I started doing martial arts training and I'm really falling into my groove. I want...

MKD2017‎, 12-22-2016 01:19 AM
12-22-2016, 03:14 AM Go to last post
1 181

Question Have any of you tried "controlled overtraining"

I have any of you tried "controlled overtraining" like overtrain for a month then let that muscle rest for a month. I want to know if it actually works, if any of you guys have any experience with it can you please share? Thank you!

TheBeast105‎, 12-21-2016 11:34 PM
12-22-2016, 05:01 AM Go to last post
2 177

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