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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 09:12 AM
05-19-2014, 09:12 AM Go to last post
0 5,887

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 11:04 PM
17 Pages
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497 151,627

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 01:30 PM
5 Pages
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145 38,712

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 02:29 PM
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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 01:07 PM
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11-12-2014, 04:51 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 12:51 PM
14 Pages
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11-22-2014, 10:24 PM 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 02:07 PM
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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 01:00 PM
50 Pages
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1,487 443,568

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 12:32 PM
167 Pages
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5,007 362,288

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 03:04 AM
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Today, 05:09 PM Go to last post
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Jim Stoppani Superman and Superman 2

Hey Guys, is there anyone here who can send me (maybe pdf) Jimīs Superman and Superman2 Workouts? Big Thanks in advance.

loeffertj‎, 10-30-2014 12:57 AM
10-30-2014, 12:57 AM Go to last post
0 226

Routine Help

Need some help fellow lifters. I currently work out around an hour to an hour and a half 3 days one week and 4 days the next. Need a good solid routine that is short but effective. My workout partner and I are deputies so we like to hit all major muscle groups. We are fortunate to have time...

jonc8508‎, 10-29-2014 10:27 PM
10-30-2014, 12:59 AM Go to last post
6 245

Training Fasted

I just started training fasted, this is my second day and i feel dizzy whenever i finish an exercise. Is this a matter of getting used to it or shoukd i stop training fasted?

MrChp2014‎, 10-29-2014 02:13 PM
10-30-2014, 01:16 AM Go to last post
9 138

should I decrease weights on heavy days??

Hi all, I am following a hypertrophy program. I faced some problems during my heavy day. I could not finish the reps (failure). Should i decrease the weight compared to my light day? This is my first week doing this program. Thanks all guys.

drakevn‎, 10-30-2014 02:55 AM
10-30-2014, 02:55 AM Go to last post
0 219

Workout Routine and Supplements

Hi Guys, I am a newbie. I have been following the following RC36's plan of compound exorcises 4 days a week. Its about the compound work outs and i been following for a week. I am 6 ft 1 inches tall and weigh 176lbs. I have flab on my belly but otherwise lean all over. So i have these 3...

JimSartre‎, 10-30-2014 04:07 AM
10-30-2014, 04:07 AM Go to last post
0 91

Lightbulb What's stopping your gains?

This thread is for everyone to post what's stopping their gains, and maybe find ways to overcome it. What's stopping my gains? Moderate tobacco use and inconsistent diet. I eat clean but some days I only get 2-2200 calories, others i get up to 4k. Besides that could probably use more isolation...

MaximumEdge‎, 10-29-2014 05:31 PM
10-30-2014, 05:03 AM Go to last post
9 305

rate this split please?

been running this for a little while, thoughts, improvements? chest and triceps: bench 5x5 bump up the weight each set incline bench 3x10 flat db press 3x10 incline db press 3x10 upper cable flies 3x10 lower cables flies 3x10

icetruckkillah‎, 10-29-2014 06:45 PM
10-30-2014, 05:49 AM Go to last post
4 183

Supplement, weights and FAT

Hi Guys, I am a newbie. I have been following the following RC36's plan of compound exorcises 4 days a week. Its about the compound work outs and i been following for a week. I am 6 ft 1 inches tall and weigh 176lbs. I have flab on my belly but otherwise lean all over. So i have these 3...

JimSartre‎, 10-30-2014 04:15 AM
10-30-2014, 06:05 AM Go to last post
1 117

what should i do

i am a beginner am 22 yo i weight 57 kg 29.5 muscles 5 kg fat my leg well developed despite the fact am injured right now in the knee my uper body in under developed i play tennis 5 days per week so which one should be better for me cathletics or gym and if gym any programs for bulking...

kelghazaly1‎, 10-30-2014 01:32 AM
10-30-2014, 08:21 AM Go to last post
6 175

Maxing out on the last set of each exercise?

These days I slowly increase reps or weight each session. I know how important it is to not max out one of the first sets b/c then you'd be too fatigued to keep going with the same weight/reps. And usually by the time I finish my last set of each exercise, I could have done a bit more if going...

Ion33‎, 10-30-2014 08:25 AM
10-30-2014, 08:25 AM Go to last post
0 87

Judge my routine (nothing srs)

To start off I am doing this for FUN. I realize there is probably going to be many flaws but I want to see what you guys think, and what those flaws are. This is a Strength/Hypertrophy mix routine. Meant for Monday Wednesday Friday. Week 1 Workout A: Hypertrophy Squat 9-10 reps, 4 sets...

bawur‎, 10-29-2014 09:27 PM
10-30-2014, 08:29 AM Go to last post
7 226

Slightly OT: Is there any really good iPhone apps for tracking your workout?

Hi all - I've used a couple of apps over time, but none of them have been really stellar. I'm using the Bodyspace app right now from and it works well. It has all the social features of Bodyspace, BUT... it doesn't let me know my weights from week to week. Or if it does, I...

tomlester‎, 10-30-2014 06:48 AM
10-30-2014, 08:45 AM Go to last post
5 258

full year of programming? help

This is for powerlifting first and foremost. Should hit 1300 total this year, want to hit 1450 in a year's time. How should I program a full year? With a meet every 3-4 months Currently been doing the Texas Method

JamesA1990‎, 10-30-2014 09:16 AM
10-30-2014, 09:18 AM Go to last post
1 91

Legs as 2 Day Push/Pull Workout: Push/Pull 2 Days for UpperBody 2 Days for LowerBody

*Everything I am about to say is based on the logic of the movement and the day assigned to it. I have never seen this discussion in a forum before and it has been on my mind for a while, so I really will appreciate the feedback. Whenever I talk to someone that enjoys the 'Push/Pull Workout'...

a.wheaden‎, 10-30-2014 10:02 AM
10-30-2014, 10:02 AM Go to last post
0 250

How many kegal reps should I do?

I think this counts as a workout program. Anyways, I usually did around 50-70 reps all at once. Sometimes twice a day. But I have been missing days every now and then. But a couple days ago I watched a prostate commericial, and ever since then it feels I have to go more frequently than before. It's...

whatisbro‎, 10-30-2014 09:19 AM
10-30-2014, 10:04 AM Go to last post
1 117

Smile Weight Lifting/ Calasthetic/ Cardio/PT Test/ HELP ME NINJA

Hey, pretty sure they're already many threads of this topic, but not many have answered my question in particular. I'm joining the Navy soon, and have acknowledged that their PT test inquires body-weight exercises along with Cardio. I've been weight lifting roughly about 2-1/2 years, and I don't...

tylerfoster3‎, 10-30-2014 10:17 AM
10-30-2014, 10:17 AM Go to last post
0 87

How to get rid of fatty chest ??

As well as a good diet and cardio what workouts are the best for toning a fatty chest. eg: dumbelll flys, decline etc Any help would be great cheers !

GlennIrish‎, 10-30-2014 10:17 AM
10-30-2014, 10:56 AM Go to last post
3 94

***Mike Chang's Six Pack Shortcuts....SCAM OR NOT?!*** ^^^Here is the link to his page and his advice. Later, he mentions that he has a proven system that works that incorporates an "Afterburn Effect" that is scientifically proven to work. I'm...

BlaZInTeg94‎, 04-05-2011 08:31 PM
6 Pages
1 2 3 4 5 ... 6
10-30-2014, 10:57 AM Go to last post
162 678,705

2-day split without legs: advice on where to put rear delt work, please

I'm trying to get everything in two different workouts. I can't lift legs or do dead-lifts, so the "blessing in disguise" is that I find that I can recover decently enough to do everything else two days a week. (A-B-rest-A-B-rest-rest) In doing a two day split, should I put all shoulder work...

evanisaac‎, 10-30-2014 07:25 AM
10-30-2014, 11:10 AM Go to last post
5 185

Cool Hi im new here. Seeking advice like an online personal trainer.

Hey guys, my names Brent. Im about 5' 9"-5'10" and I now weigh 187lbs today, BUT just 11 months ago i weighed 285lbs. The only problem I have found with loosing 100lbs is alittle extra and saggy skin, mostly on my belly area. I still have some fat. I am naturally a large framed guy, I wear a 34"...

Diesel724‎, 10-28-2014 12:53 AM
10-30-2014, 11:10 AM Go to last post
6 320

Has anyone tried the One More Rep Volume 2 workout? (posted)

Has anyone tried it? Any good results? Workout: Wide grip pull ups 3 sets Dead lifts 5 sets T-Bar Row 4 sets Seated Cable Row 4 sets Barbell Curl 3 sets Dumbbell hammer curl 4 sets Concentration cable curl

Tredeh‎, 10-27-2012 08:07 PM
10-30-2014, 11:13 AM Go to last post
2 527

Critisize my workout. Also Leg Day advice please.

Hey everyone, I've been lifting for a couple months now and I have set up a 3 day split that I've been following and I was just wanting some advice if you guys see glaring issues or lifts that I should or shouldn't be doing. so this routine rotates: Day1: Overhead Press 135 3X5 ISO Lateral...

Balthazar32‎, 10-30-2014 11:23 AM
10-30-2014, 12:35 PM Go to last post
2 168

Shoulder pain has me in a rut

Pain in my right shoulder with most everyday movements where I'm either pressing or lifting my hand up and away from my body. Really bad on overhead and presses with any useful weight. My routine has become a lot of arm work, lots and lots of pulls, and really only laterals for the the...

DynaFXD03‎, 10-30-2014 06:53 AM
10-30-2014, 02:06 PM Go to last post
4 226

Couple Questions

Lately I haven't had the time or energy to maintain my usual 3x per week workouts, my question is if working out once per week is enough just to coast and maintain my gains until I get more time when the school semester ends. I can do at least 1x, maybe 2x a week and I'm not in great shape anyways,...

LegsForArms‎, 10-30-2014 01:15 PM
10-30-2014, 02:08 PM Go to last post
2 112

Quick stronglifts 5x5 question

I've been doing stronglifts for a couple weeks now and have a quick question. I'm on a MWF routine and can't workout this Friday so was going to go to the gym Saturday and then start the week again. So I would be going Saturday and then MWF. I don't think its too much but just wanted to make sure....

apb00‎, 10-30-2014 02:58 PM
10-30-2014, 03:16 PM Go to last post
2 215

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