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Forum: Workout Programs

What workout is best for your goal?

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Arnold Schwarzenneger's Basic Training Levels I and II

So I'm reading his Encyclopedia of Modern Bodybuilding, and it's kind of going against a lot of the things I've learnt. In the "power training" which is generally sets of 10, 6, 4 reps to failure. But he recommends 4 sets of each exercise for Training I. How ridiculous is that volume?...

_Ishy‎, 02-24-2009 11:47 AM
2 Pages
1 2
12-26-2019, 07:26 AM Go to last post
39 45,181

5x5- shoulder pain when bench pressing

I started the 5x5 strength training about 3 months ago. I've made great gains, except for the bench press- I've actually gone backwards. Keeping in mind I've had rotator cuff surgery, as well as two suture anchors in my right shoulder. Push-ups and other exercises have always been a little...

JKC1‎, 12-26-2019 07:12 AM
12-26-2019, 07:16 AM Go to last post
1 361

Beginner looking to get fit with a few obstacles

Hi everyone, I hope I'm in the right place. I'm a 32yo female, I used to be much more active when I was younger but I have never really been one to work out. I'm 5'8 and 134lbs, never been overweight but I want to start a workout routine for health reasons. I'd love to lower my resting HR (which...

swiftx‎, 12-24-2019 01:10 PM
12-26-2019, 03:59 AM Go to last post
4 667

Designed a workout routine, how can I improve it?

Been working out for just under a year now and have been training Fierce 5 Novice. Probably going to move over to the Fierce 5 Upper/Lower routine now but I ended up editing the upper/lower into my own five day routine. I doubt I'll end up using it but for self-improvement purposes here it is...

ArkI5‎, 12-24-2019 03:32 PM
12-25-2019, 04:38 PM Go to last post
2 678

Strength vs Hypertrophy: What is the best type of training for naturally increasing t

Most studies only compare strength and muscle gains, my main goal is not exactly any of these but the natural increase of testosterone. So what kind of training should I choose?

Br0kz‎, 12-23-2019 06:07 AM
12-25-2019, 02:39 PM Go to last post
9 1,076

Smae Day Everyday Workout Routine

Hey Guys, I have a request for a program that was posted about 5 or 6 years ago. I want to say it was done by the METRX or Dymatize team, but it was a full body, same day, every day workout. I know this is a silly routine, but currently rehabing a shoulder. It was basically 2 sets of the same...

Dizzymofo‎, 12-22-2019 07:28 AM
12-25-2019, 08:41 AM Go to last post
3 913

Need Some Advice

Hey y'all, I'm a 6"2 male currently at 163 lbs looking to look a bit healthier and maybe trade out some of the fat for muscle. I lead a really busy life with school and most of my exercise comes from Rock Climbing. If anyone has any advice as to what my targets should be or the general layout of my...

EvilMonkey358‎, 12-24-2019 11:57 AM
12-24-2019, 08:39 PM Go to last post
2 601

Anything wrong with this workout?

Hi guys looking at switching up my plan for a few month to something higher frequency and moderate volume. Any suggestions on the following. Done as many times as I can throughout the Week. Many thanks Bench press 4x6 Behind the neck press 3-5x10 Goblet Squat 3-5x10 Cable Fly 5x12 Tri ext...

SanShou007‎, 12-23-2019 03:00 PM
12-24-2019, 08:37 PM Go to last post
4 751

Smile Some workout advice needed!

Hello everyone! I am quite new here :) I need some advice from you. My goal is to become a natural bodybuilder, this means get my body to its "natural" muscle limits. I know that this takes years of workout & diet. I'm 19 years old with a height of 1.91. I started my journey of bodybuilding by...

YiannisGr11‎, 12-22-2019 11:27 AM
12-24-2019, 06:41 PM Go to last post
6 918

Is this plan good ?

I wanna recomp my body with a full body split 3 times a week: Squat 3 x 6-8 Bench 3x 6-8 OHP 2 x 10-12 Romanian Deadlift 3 x 1-6 Chin Ups 3x 6-10 Rows 3 x 6-10 Lateral Raises 3 x 10 -12 Reverse Flys 3 x 10-12

Polaczo‎, 12-24-2019 01:18 PM
12-24-2019, 03:47 PM Go to last post
4 517

after you learn to squat, do you squat the same way without weight?

I noticed an employee squating to get something low or adjust something on a low shelf - based on her physique she looked like she might squat, but definitely had her heel planted firmly. Meanwhile, I also noticed that although I can squat in that position now, when I squat down now (for example...

peterm28‎, 12-23-2019 08:46 AM
12-24-2019, 03:43 PM Go to last post
16 983

Transitioning from a high volume/frequency routine to a lower vol/freq one

The eternal question: will I lose my gains? Same style routine (U/L). Not low volume, just lower.

Xpiro‎, 12-06-2019 02:14 AM
2 Pages
1 2
12-24-2019, 02:48 PM Go to last post
57 6,021

Should I still do 15 minute cardio even if I am skinny?

17yo, 181cm, 65kg I just started out the Kris Gethin's 12-Week Muscle Building program and I recently saw that after every workout I need to do 15 minute cardo (3min easy, 1min hard). Is this something even I should do? I dont have a lot of fat on my body and I struggle getting all the calories...

Simen2360‎, 12-22-2019 10:07 AM
12-24-2019, 01:53 PM Go to last post
11 943

Althetic/bodybuilding hybrid program?

I looked all over and I couldn't find a decent athletic program that will also build hard full-body muscle. Can anyone find something better than I can? I'm looking for 5-6 days a week.

LiftersInc‎, 12-23-2019 05:31 PM
12-24-2019, 10:28 AM Go to last post
10 777

5 days a week bro split with 2 leg days?

Does anyone have a routine/program for a 5 days bro split which include 2 legs days?

Ido772772‎, 12-23-2019 02:56 PM
12-24-2019, 07:51 AM Go to last post
6 697

DL/SQUAT with back issues?

Hello, Just checking to what other folks are doing when you have back issues on these two lifts. I had three fractures in my upper back years ago and have Schuermann's Disease which caused me to get kyphosis and scoliosis. Thus, If I squat too much weight or frequency I get terrible...

MCrow‎, 12-23-2019 11:36 AM
12-24-2019, 03:02 AM Go to last post
4 558

Question Chest/Back, Shoulders/Arms, Legs split?

Who here runs the Chest/Back, Shoulders/Arms, Legs split? If so what's your routine? I'm looking to try this out for a change of pace, let me know what you think of it.

Mattonaise‎, 05-23-2015 07:44 PM
12-24-2019, 01:22 AM Go to last post
24 35,657

Fierce 5 novice with bike training

Hi all, am 2 months or so into fierce 5 novice routine and loving it. Seeing and feeling okay gains. I am also staring to train for cycle sportive which has 3 bike training a sessions week. normally consist of an interval training day (50min), a longer session at medium intensity (1.5hr) and ...

noodlerush‎, 12-22-2019 11:08 AM
12-24-2019, 12:28 AM Go to last post
9 832

Volume decision

Just cause I wanted to I am switched to heavy weights and moderate reps recently. Goal is muscle growth, not strength. 5 exercises per body part. To hit all angles heavy enough to fail at 6-8 reps, 4 sets each. Total reps 160. Here’s the thing. My previous program was 4 sets at 12-15...

jdesey‎, 12-23-2019 08:21 PM
12-23-2019, 10:25 PM Go to last post
7 527

Cracked the code for wider delts....

So just wanted to pass it along after 20 years of lifting I can tell you if you have issues developing the wide delt look do 10-20 sets of side laterals in the 12-18 rep range to failure 5 days a week. They will grow... Just wanted to pass it along as iv always struggled in that department but...

pinfante‎, 12-23-2019 05:17 PM
12-23-2019, 05:57 PM Go to last post
9 553

Question Is it Okay if I Only Train Legs From now on?

Hello community, I've been going to the gym for the past 4 months now and I've had pretty good results so far. I'm currently finishing up my last year of high school and in my country, my last year of high school counts for all my high school grades, so going to the gym 6 days a...

YamanAK‎, 12-23-2019 08:16 AM
12-23-2019, 10:37 AM Go to last post
2 464

Question Cycling day before leg day

Hi guys, I’m going for a bike ride today. Is it ok to cycle and train legs as planned tomorrow? Or will this likely affect recovery and impact gains? Cheers

ben1500‎, 12-22-2019 05:31 AM
12-23-2019, 06:35 AM Go to last post
2 635

What do you think about single leg hip thrusts?

I’ve been considering to switch from Hip Thrust to unilateral version... 1. I can lift 160 kg. for 5/6 reps and I hate loading the bar. 2. (More important) I have left side stronger than my right side, I’ve been doing Single Leg RDL’s in order to correct that but I don’t feel it like Hip Thrusts....

Alexlarex‎, 12-22-2019 07:16 PM
12-23-2019, 02:01 AM Go to last post
2 549

Good routine for a late beginner?

Atm, I’m 5’5 and about 157 lbs. I am pretty skinny fat and would like to lean down. I had been preoccupied with college these last few months and am looking forward to spend my holiday weeks seriously lifting. I have lifted the past 3 or 4 months on a slight surplus but I didn’t have a proper...

JuniorSaint99‎, 12-22-2019 05:40 PM
12-22-2019, 09:09 PM Go to last post
1 572

Talking My 3 day full body I feel like it’s terrible?

Pull ups (3x11) 3 min rest Bench press( 3x11) 2:30min rest One arm pushups (3x8)1 min rest chest press (3x9 ) barbell curl (3x8) Concentration curl (3x8) tricep extensions (3x8) Same weight close grip tricep press (2x8) Barbell Squat (4x7) Single leg swizz ball curl(4x10). Leg press (3x9) Maybe...

Maduraz‎, 12-19-2019 07:48 AM
12-22-2019, 02:53 PM Go to last post
11 1,350

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