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Forum: Workout Programs

What workout is best for your goal?

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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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03-13-2014, 01:32 AM Go to last post
481 116,682

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
10 Pages
1 2 3 4 5 ... 10
04-14-2014, 05:07 AM Go to last post
298 163,744

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
3 Pages
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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
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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
84 Pages
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2,519 288,173

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
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Sticky Thread Sticky: Intermediate/Advanced Routine - Revision 1

The original version of the routine can be found here: I've implemented several changes in this revision, most noticeably the split/setup although there are a few other minor changes as well. I recommend that anyone currently using the...

Kelei‎, 10-14-2013 05:37 AM
94 Pages
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Yesterday, 11:46 PM Go to last post
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Post DOMS: When is it safe to continue, when is it best to rest?

2 weeks into a post-surgical foray back into a lifting lifestyle and, as expected, the DOMS have really reared their collective heads. Nothing too terrible and my mobility isn't limited at all (sitting on the toilet is interesting again though). I'm doing an upper/lower twice a week;...

bobkarr72‎, 03-18-2014 06:42 PM
03-19-2014, 01:56 AM Go to last post
3 221

Program Recommendations

Morning everyone, does anyone have a workout suggestion that will allow me to lose weight but look more toned? My gyno tits cant go igored anymore. Also a good meal plan to supplement the workout? Thanks folks!

aggiefury101‎, 03-19-2014 05:30 AM
03-19-2014, 06:48 AM Go to last post
2 128

Question about excessive bodyfat and ab training

Ok, so I still have about 33% bodyfat with most of it being straight belly. Is there any point in doing much ab work until I get my bodyfat down at least close to where you might be able to even see them or should I just concentrate on total work?

SurrealVizion‎, 03-19-2014 06:15 AM
3 140

I need a new 5 day split

Hi guys, Been lifting a couple of years feel my progress has now slowed right down or stopped, I'd like to start a new 5 day split routine, I have always done my own thing but now want to follow a written routine to the letter, I would consider myself to be an intermediate lifter recently...

DJS1994‎, 03-19-2014 07:50 AM
03-19-2014, 07:50 AM Go to last post
0 95

Exclamation Should you have DOMS after changing up your routine?

Should you have soreness after changing up your routine? I recently switched up my workout, but am not sore the next day. I know DOMS isn't an adequate indicator of muscle growth, but shouldn't I be sore after a new excersize?

Justyjayy‎, 03-19-2014 07:53 AM
03-19-2014, 08:00 AM Go to last post
2 133

is this routine a good one for mass and strength? i cant post links yet but thats it ^^ Fridays will also be light days as well :)

dookam1‎, 03-18-2014 09:04 AM
3 290

Help - Work out for bigger legs

Hi! I'm 21 years old and I'm not fat. My BF is 12%, so I can't see my muscles yeat. I have a problem. I can see de difference in my arms, but no in my legs. I'm stronger on top. I'd like to have more muscles in the legs and gluteus. What king of exercies should I do and what king of supps?

sevencatlives‎, 03-19-2014 08:13 AM
03-19-2014, 08:13 AM Go to last post
0 110

Is this workout good

I train biceps/back 2 days a week, chest triceps 2 days a week, and legs/shoulders 1 days a week. And i rest 2 days. Is this good?

BTCLTC‎, 03-19-2014 07:44 AM
03-19-2014, 08:14 AM Go to last post
4 156

New to bodybuilding - need some pointers and advice please

As the title says I am new to bodybuilding and would really like some advice on the best way to achieve my goals. When I say new to bodybuilding, I mean I haven't really started yet as such but have quit smoking and really want to get into bodybuilding. I'm 26 years old, weigh 185lb and 6'2...

bassjacka‎, 03-19-2014 05:33 AM
3 154

Loose fat, gain muscle

Hi Guys, I'm a newbie to this forum. I'm 31 years old, I've been working-out consistently for 1.5 years now. I work out 4 to 5 times a week. I started out I was 145 lbs and now I am 170 lbs, I want to get up-to 180 lbs. Now im starting to get a belly and I want to get rid of it. I want to know...

mfarazk‎, 03-17-2014 06:10 AM
03-19-2014, 08:27 AM Go to last post
10 334

Beginner vs Advanced Routine

So I have a question. Throughout the forums every time I see a member asking "What routine should I do" everyone responds "SS" and then when the members responds by talking about doing any other routine in the bb website most members would say "no, best to stick with a beginner routine" my question...

Hasterr‎, 03-18-2014 11:13 AM
03-19-2014, 08:31 AM Go to last post
10 361

Which isolation movements with which compounds?

On Day A I do pull ups and rows. On Day B I squat and deadlift. I want to lift every other day, which I feel is doable if I eat enough. I'm going to do forearms and biceps on Day A. Still gotta distribute Calves Rear Delts Triceps Side Delts Traps I'm thinking of maybe splitting it into...

imrlybord7‎, 03-19-2014 08:36 AM
03-19-2014, 08:36 AM Go to last post
0 97

Manual Labor Job Workout Plan

Hey guys just joined here and am looking for some advice for a unique situation. About 18 months ago I weighed 250 and not knowing any better did one of those crash diets and lost 35 lbs fast, which was apparently more muscle than fat because my lifts starting out were pathetic. I had been...

T191‎, 03-18-2014 07:25 PM
03-19-2014, 08:37 AM Go to last post
4 297

Unhappy Information Overload! Help For A New Gym Member Please...

Hello All, So I'm new to the forum and would like some advise.... Having trawled the internet to find help i keep getting directed to website after website after website, And thus far all i have is controversial information coming left right and centre and it is slowing me down to achieve my...

steve2829‎, 03-17-2014 04:17 AM
03-19-2014, 09:06 AM Go to last post
4 192

Falling behind on military press with all pro's routine?

Hey guys, Ill keep this short. Before i started al pros routine i had pressed 90lbs for 5/6 reps (cant quiet remember how many but was at least 5 or 6) Anyway, when i started all pros i figured i would use that weight or at least pretty close to that as my starting weight for the first cycle but...

Mysterion27‎, 03-19-2014 07:15 AM
03-19-2014, 10:06 AM Go to last post
3 180

Question regarding All pro's program

Im on my 3rd week of this program, and its not bad. I notice when I did my barbell curls last monday, i had problems on rep 7 out of 10, seems like i started the first week (8 reps) 5 lbs over. what should I do for today for the curls? start over on 8 reps, and decrease the weight by 10% or 5 lbs?...

venusflyicetrap‎, 03-19-2014 07:06 AM
03-19-2014, 10:16 AM Go to last post
3 174

Question Question about getting bigger / stronger

Hey, I started on SS some months ago. I'm quite small (5'8) so I don't really want to bulk up a lot, I just want to be a little bigger and stronger overall. I'd like to look like soccer player, and not a bodybuilder. However, I was thinking that I might just do SS for some months / years to get a...

Kelto10‎, 03-19-2014 10:33 AM
03-19-2014, 10:33 AM Go to last post
0 128

Best workout for 3 days a week??

Hey all I know im sure this would of been asked before but as science changes and routines change I thought I would ask again. I don't have time to search through hundreds of routines haha. Just looking for an effective plan that will work chest / abs / shoulders / back and arms. No...

3xpl01t‎, 03-19-2014 10:47 AM
03-19-2014, 10:47 AM Go to last post
0 202

i have routine a.d.d. :(

I've been back in the gym consistently since January..was built pretty good about two years ago then quit completely. now im having a hard time sticking to a routine due to my goals. everyones saying i need a strength base before training for size again. i know theyre not exclusive from each other...

OptimalGains‎, 03-18-2014 12:19 PM
03-19-2014, 11:11 AM Go to last post
22 400

new workout plan, feedback pls

heya guys I was thinking about a new workout plan day 1, Monday: chest,biceps day 2, Tuesday: back,forearms,abs day 3, Wednesday: shoulders,delts,triceps day 4, Thursday: legs,abs day 5, Friday: chest,biceps,triceps day 6, Saturday: 1hr running + abs maybe it sounds a bit overtraining,...

makos1337‎, 03-19-2014 09:58 AM
03-19-2014, 11:33 AM Go to last post
2 117

Unhappy [HELP] Can't hold gains

Hi guys, sorry if this isn't the right section for posting this thread but I didn't find a more appropriated one. Im a 20y old male, 5'9, 138lbs with about 6% bf. I have been lifting for about 6 months now. For some reason all the gains that I make seems to vanish in a couple weeks. I can't hold...

rickyxv‎, 03-19-2014 06:02 AM
03-19-2014, 11:43 AM Go to last post
5 482

SUPER low weight SUPER high reps...

I know you guys prolly arent gonna like this but i thought id ask you anyway. I have always done really high reps, like im talking 50 - 100 for my forearms to try and harden them. Trianed them everyday. now they are really defined and big compared to the rest of my body. So what do you think...

Martiallifter‎, 04-22-2002 08:52 PM
03-19-2014, 11:44 AM Go to last post
14 1,521

Best workout routine with only dumbbells and ez curl bar?

Planning to workout at home for at 4 days a week. Aiming to build muscle right now, quite a newbie. By only having a bench, a pair of dumbbells and an EZ curl bar, what is the best workout routine if you are able to workout at least 4 times a week? Appreciate as much reply as possible, thanks guys...

syedkhidir‎, 03-19-2014 01:11 AM
03-19-2014, 11:51 AM Go to last post
2 253

Been trying to build muscle for over a year with no results - can someone help me?

Hi guys I am an 18 year old male. I'm 6'4 and weigh about 155 lbs. Ive been working out for over a year, al most two years now, and dont know what to do. I am trying to gain weight, but i want that weight to be muscle. My goal weight right now is 175 lbs. I've been using this workout by Jeremy...

asinghaboveking‎, 03-19-2014 08:04 AM
03-19-2014, 11:53 AM Go to last post
10 710


Im just starting out and dont know weather to concentrate on losing weight/fat or just try build muscle or maybe both at same time ??? Protein shakes , creatine ?? Things to consider ? The very best advice you could give im not really that strong when it comes to free weights and definatly...

Nathantrdc‎, 03-19-2014 12:21 PM
03-19-2014, 12:50 PM Go to last post
1 118

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