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Forum: Workout Programs

What workout is best for your goal?

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  1. For people looking for specific information about fat loss and the science behind it

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  2. Learn. Lift. Compete. Guided 12-Week HRT Contest. Prepare For The Pain.

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  3. Post your workout journals online so others can see what you are doing and follow your progress!

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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 9,406

Sticky Thread Sticky: Have a football question? Ask NFL performance coach Marc Megna!

I am reposting the thread we have up in Sports Training, because that section is not the most active. The thread is not a thread for trolling. If you post troll question in the thread expect negs. You can ask Marc Megna anything you want about football training or other training related...

ForumNature‎, 02-23-2015 09:07 AM
02-23-2015, 09:07 AM Go to last post
0 659

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
51 Pages
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03-21-2015, 12:01 AM Go to last post
1,521 475,629

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
15 Pages
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436 327,578

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
62 Pages
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1,833 255,541

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
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Sticky Thread Sticky: "Fierce 5" Novice Routine

FIERCE 5 (Revision2) 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...

davisj3537‎, 01-21-2014 08:28 PM
134 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: Part 2: Part...

nightanole‎, 03-25-2014 11:32 AM
225 Pages
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6,722 468,818

Sticky Thread Sticky: Hypertrophy/Bodybuilding Routine

This routine is designed for hypertrophy/bodybuilding (physique development) purposes, it is not designed with sports/functional performance in mind. I have done my best to make it an effective, practical and flexible routine so as to be suitable for almost anyone. This routine is a culmination of...

Kelei‎, 03-02-2015 11:12 AM
16 Pages
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473 28,190

Beginner gains after 1 year with a new program

Can you achieve beginner gains if you have trained for a long time but start training muscles you didnt do before? An example would be to bench on a bulk, then start to cut and implement Incline Bench aswell as Bench. Could you get beginner gains on the Incline Benchpress?

Jeyloh‎, 02-25-2015 01:24 AM
02-25-2015, 06:05 AM Go to last post
2 230

[HELP] 3 Month Optimal Gains Program

Hi all, The 12th of march I'll be flying to Hanoi, Vietnam. I'm going to be staying there for three months and I'll have a lot of time on my hands and I would like to use this time to get MASSIVE gains, and explore the country a bit but I'll be staying in Hanoi for 2 months (teaching). I have a...

MysonGoesHard‎, 02-25-2015 07:05 AM
02-25-2015, 07:05 AM Go to last post
0 69

Training log analysis

I am curious how people go about deciding what is effective for them and what isn't? I don't think it is always as simple as I did X and improved by Y, so X is good/bad. For example, someone who is primarily interested in strength may very well see slow progress on a high volume low intensity...

ButcherPLer‎, 02-25-2015 07:58 AM
02-25-2015, 08:07 AM Go to last post
1 187

Can I lose belly fat without losing muscle in other areas ?

Basically the title says it all. I've been weight training for a couple months, I'm 164 lbs. I know they say to lose belly fat you'll have to do cardio but I'm afraid I'll lose muscle.

SwankMoody‎, 02-24-2015 07:06 PM
02-25-2015, 08:44 AM Go to last post
5 185

Post lbs ? for workout program on app

Doing body only workout and its asking for lbs lifted during bench dips, pull ups, vertical jumps.... is this just my body weight?

Shall34‎, 02-25-2015 08:15 AM
02-25-2015, 08:45 AM Go to last post
1 84

Workout plans with resistance bands or trx

I am looking for a plan for either resistance bands or trx to get me started. Does anyone know of any? Is there a way to search for plans on this site by equipment that you have?

Caseylynn85‎, 02-25-2015 09:40 AM
02-25-2015, 09:40 AM Go to last post
0 56

Thumbs up Get SHREDDED as FUARRKKK using my workout plan - FREE

Are you looking to get SHREDDED as FUARRKKK for this summer or for your self? Let me help you with my most effective workout plan and guaranteed to work. Are you in?

ImBryanSilva‎, 02-25-2015 06:24 AM
02-25-2015, 09:41 AM Go to last post
1 183

Reputable gym?

I'm trying to find a good reputable gym in Florida. I've recently been getting back in the swing of things at the gym my apartment complex has, but it's not much. I basically spend my whole time using dumbbells, but I've had enough of that and I feel like I'm in shape enough to join a gym. I've...

buckeyestilidie‎, 02-24-2015 09:24 AM
02-25-2015, 09:51 AM Go to last post
5 135

need some help

how can i delete a workout program from my schedule?? i accidentally added one on the wrong date. I was trying to contact the live chat but i can't get a hold of them.

fernando17diaz‎, 02-25-2015 10:08 AM
02-25-2015, 10:08 AM Go to last post
0 61

Is it too much for legs ?

Hi guys I train legs one time a week. Here is my workout, I've been lifting for almost one year. Full squat 4*10-12 Stiffleg deadlift 3*10-12 Leg press 3*10-12 Barbell lunges 3*10-12 Glute ham raise on a pulley 3*15 And calves exercise twice a week.

alex22lift‎, 02-25-2015 08:00 AM
02-25-2015, 10:31 AM Go to last post
3 117

Old man work outs?

Ok so here's my current situation, I'm 32, 108lbs, 12% body fat (body fat about 1 year ago) . My right wrist has nerve damage and my left ankle is I don't know what it is. Ruptured it playing football in jr high, never had any issue with it after surgery till about 2 years ago while sleeping on...

Pollux07‎, 02-23-2015 08:06 PM
02-25-2015, 10:53 AM Go to last post
6 158

Looking For A New Routine

Hi all, I'm new here, I'm visiting because I've been working on building mass for the past 6 months or so and with the summer coming up I would like to start working on my aesthetics while gaining strength still at the same time. My current routine is: Monday: Chest/Calves Tuesday: Legs &...

JTS1984‎, 02-25-2015 06:05 AM
02-25-2015, 11:49 AM Go to last post
10 133

SS or Allpro for me?

Ive lifted weights not that much in my life, mostly done full body workouts with weights on the side and cardio but never weights being a priority. Which would should i start today?

Imdope2‎, 10-24-2011 07:24 AM
02-25-2015, 12:05 PM Go to last post
15 878

Doing a StrongLifts type routine, what can I add on extra days occasionally?

Every other week I'll have extra days to lift. On week 1 I'll only be able to do the 3 regular days, but on week 2 I'll have an extra couple days. Wondering if there's any lifts I can do on the inbetween days. 3 days a week of: Bench 5x5 Squat (Smith machine only available, getting another...

xskyx‎, 02-25-2015 12:17 PM
02-25-2015, 01:03 PM Go to last post
1 85

Question How do I enter my body measurements into my BodySpace account?

I don't know how to do it. I only managed to enter my present body weight. I want to put in the measurements of my Chest, Arms, Waist, Thigh, Calves, Forearms, Shoulders, Neck and Hips like it says you can but it doesn't let me for some reason. I also don't know how to enter the weight I can lift...

RammsteinRules‎, 02-25-2015 01:01 PM
02-25-2015, 02:22 PM Go to last post
1 72

Anyone ever add a bodyweight day to their schedule?

Over half a decade ago before I started lifting, I started out with my school's fitness team 'club'. 6hrs/week of mostly bodyweight things. Push ups, pull ups, sit ups, sprints/running, jumping, etc. And 1-1.5yrs in I was very good at all of them. Everyone that had been on the team for at least a...

Ion33‎, 02-25-2015 07:16 AM
02-25-2015, 02:39 PM Go to last post
1 92

Need lotta help

Hi guys, I've been working out for the last 7 months and I still cannot change the way I look. So I'll show you some pictures of mine before and after. I'll also write down the exercises that I've been doing. I've eaten almost everything and a lot during the first 6 months and then got annoyed with...

mcroyalx‎, 02-25-2015 01:30 PM
02-25-2015, 02:39 PM Go to last post
7 122

Improving Form, Picking a Workout, Dropping Body Fat

Hello intimidatingly fit people, I have a few questions I was hoping the internet could help me with. My primary goal is to reduce my body fat building up strength and muscles is secondary. I'd say I'm somewhere in between a beginner and an intermediate in terms of weight lifting. I currently...

Xerrrsize‎, 02-25-2015 01:05 PM
02-25-2015, 02:46 PM Go to last post
3 83

Need help figuring out where I'm headed and what program I should follow

Hello Everyone, This is my first post here. So, please excuse me for not following the guidelines. A bit of background: I started lifting when I was 21 and weighed around 150lbs (I am 26 now and weigh 185lbs). But, the diet was plain stupid (I would eat all the junk food in the world) and I...

piyudwi88‎, 02-24-2015 04:19 PM
02-25-2015, 03:17 PM Go to last post
5 144

How do I recover from 80 kg x 5 squats?

Im on ICF 5x5 and I feel the squats are absolutely killing me, Im progressing on every lift, so progression is not an isssue but I feel so drained when starting the day with the squats. Im counting calories everyday, and sleeping at least 7 hours a day. I dont know what to do to feel less...

retskrad‎, 02-25-2015 07:35 AM
02-25-2015, 04:21 PM Go to last post
6 162

Ephederine Caffeine

I was just wondering if it is safe to take other supplements such as P6 as well as Jekyl and Hyde as pre-workout while on an Ephedrine caffeine program? Any help is great!

Canzivine3‎, 02-25-2015 08:37 AM
02-25-2015, 04:26 PM Go to last post
5 220

stronglift 5x5 program questions

so i have been doing this program for about 3 weeks now and im not sure if it is working. i know the squats are cause my legs hurt constantly. a good hurt. what i need to know is if i have to stick to the only working out 3 times a week or if i can hit the cardio every now and again? i have never...

cashley2013‎, 02-25-2015 09:21 AM
02-25-2015, 04:26 PM Go to last post
2 113

Starting Strength Exercises

I've seen slightly different versions of the program. I've seen: Workout A: Squat Bench Deadlift (Then saw one version which suggested dips too). (Saw one which said back extensions and chin ups too).

welovethehammer‎, 02-25-2015 12:47 PM
02-25-2015, 05:04 PM Go to last post
5 290

I need some guidance with a routine.

So I'm gonna be 16 in a month. Im 5'11" and weigh 140lbs, is this good? I've been working out and eating alot for 2 months this year (Workout in the offseason of football) And i feel like im not gainig muscle im just gaining a whole bunch of fat which is going to my stomach. I started taking...

Zehno‎, 02-19-2015 08:57 PM
02-25-2015, 05:15 PM Go to last post
4 168

Which program to follow

Hey everybody, I'm 18 almost 170lbs (19%bf) and 1,77cm. I stopped gym for 3 months for personal reasons and on March im going to start again. My goal is to reduce my weight to 68-70kg with lean mass and the bf to 8-9%. What kind of program you suggest me to follow? I have to loose some weight and...

Chrisyg‎, 02-25-2015 02:23 PM
02-25-2015, 05:17 PM Go to last post
17 171

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