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Forum: Workout Programs

What workout is best for your goal?

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    4,111 62,577

5 Day Strength and Mass Routine

Hi, I know most of you will look at this post and won't reply, but I would really appreciate if experienced people told me their opinion on this routine I created. I keep changing things to it according to how I feel in the gym. Any opinions are welcome(sets, reps, exercise selection) MONDAY...

IliasDellis‎, Yesterday 05:52 AM
Yesterday, 02:48 PM Go to last post
6 202

What should I do to achieve this type of build?

I am a novice to lifting. I particularly like the larger shoulders and smaller waist of Elonas Penikas (@kingelonn on instagram). Is it likely that I would be able to replicate this type of build? If so, do you have any recommendations as to where to start? Attached are pictures of him and...

GShocked‎, 03-16-2019 09:19 PM
2 Pages
1 2
Yesterday, 02:36 PM Go to last post
34 1,073

Fierce 5 ohp stall?

So ive been running fierce 5 for 2.5weeks im a beginner ( started training again on 1 feb 2019) But i cant progress my OHP (95) if i add more ill start arching back to turn it into a benchpress move. What do I do? Everything else im making a natural progress

Blitzilla‎, 03-18-2019 05:31 AM
Yesterday, 02:24 PM Go to last post
12 454

lost fat and now what?

whats up. so i have started to change my physique. i was 237-240 lbs and decided to live healthier. i stop eating pasta, bread and rice and go to the gym 3-4 days a week and i stop eating before i go to sleep. ive lost 38 lbs in 6 months and developed definition. im not on keto diet or nothing...

road2happiness‎, Yesterday 02:17 PM
Yesterday, 02:22 PM Go to last post
1 38

Poll Poll: 55 pound bench increase in less than a month

So less than a month ago I could barely rep 135 pounds not gonna lie. I started following a basic 5 by 5 and I kid you not yesterday I threw up 190, I’ve read online that 10-15 pounds a month is the normal rate for beginners, so is this bizzare or am I just overthinking it? Maybe it’s the fact that...

garrettleeh‎, Yesterday 07:53 AM
Yesterday, 02:17 PM Go to last post
8 199

am i doing it wrong? please help me

hey guys, i just started to workout two weeks ago. i only lifting 15lbs on 1st and 3rd set and 20lbs on 2nd set. after that my post workout is whole food like grilled chicken breast and fried brown rice with egg and small amount of mixed veggies. im following the 1:3 ratio. then on my rest/recovery...

jon052101‎, 03-19-2019 07:51 PM
Yesterday, 02:13 PM Go to last post
12 303

Benefits of Fierce 5?

A couple of questions rolled into one here if you guys have the answers: I am starting my fitness journey, I want to get as big as possible. I am five ten and 160 pounds. Complete beginner. Will fierce 5 give me strength or Size aswell?

BigBoss10‎, Yesterday 11:14 AM
Yesterday, 02:11 PM Go to last post
3 117

Exclamation I'm VERY petite, but started using free weights? HELP

Hey everyone, Let me give you an overview of my current stats. Height: 4' 11" Weight: 90 lbs. Age: 18 yrs Yes, I'm pretty small for an 18 yr old girl. I would say its been a solid month since I started incorporating free weights into my workout routine. I've been a runner pretty much my...

emmanevaeh3‎, 03-20-2019 10:14 AM
Yesterday, 02:08 PM Go to last post
11 277

How do you balance cardio and strength goals?

So I am finishing up about a 4 month cut here soon and have great results. Been doing a 4 day push/pull split and doing 2 days of cardio around it. However my focus has been on the lifts to try to maintain as much muscle and strength as I can during this cut. That being said I enjoy cardio and...

CCG821215‎, Yesterday 12:57 PM
Yesterday, 02:05 PM Go to last post
3 92

Trying to tack on muscle

Hi, I'm currently 178 with 19.5% body fat. My main goal is to bulk, however I want to drop my body fat to 14-12% for a little ab definition. I've read articles on articles and have tried multiple work outs for the past couple of years and I feel like I still dont know what in doing. Could someone...

Terrinater‎, Yesterday 11:31 AM
Yesterday, 01:21 PM Go to last post
3 120

Thumbs up is this to mutch volume

monday chest and tris 5 exercises for each body part 4x12 except bench press 5x5 tuesday back and bis 5 exercises for each body part 4x12 except deadlift 5x5 wedensday legs and shoulders

calumscotland‎, 03-20-2019 06:39 PM
Yesterday, 01:06 PM Go to last post
7 178

Talking 8 week challenge: program PDF + Accountability

I've completed my first week of an 8 week challenge I created!! I'm so excited! Attached is my current physique and the program I created (of course progressive overload is key). Anyone interested in me updating every week? If yes, what kind of updates (e.g. weight, pics, waist, etc.)? Also, I...

content1234‎, 01-19-2019 12:13 PM
2 Pages
1 2
Yesterday, 10:36 AM Go to last post
56 2,805

Dunking Workouts

Hi! I'm not sure if this is the right place for a question like this, but I thought I'd give it a go anyways. I am 17 years old, 6 foot tall and weigh about 68kg. As the title says, I'm looking for a dunking workout. At the moment I am able to dunk on a 9 foot 8 inch rim without any training,...

Andy7247‎, 03-20-2019 07:45 AM
Yesterday, 06:31 AM Go to last post
1 128

Programming Balance Made Easy

There are two main things I look at for a balanced routine. 1. Hips-How well are the lower back, quads, hams, abs and glutes balanced. 2. Shoulders-How well the back/rear delts are balanced to the chest/anterior delts. Let’s start with hips since they are relatively simple. For ham/quad...

davisj3537‎, 02-01-2015 12:14 AM
9 Pages
1 2 3 4 5 ... 9
Yesterday, 05:58 AM Go to last post
263 52,689

Rear delts twice a week ?

So I’m using this split - Upper/lower/pull/push . I’m isolating rear delts on pull training and on upper training day I don’t have any rear delts isolation exercises .. Is it ok to do one isolation exercise for rear delts per week ? Since they also get hit in the rows I do on upper and pull...

Orelabergel1‎, 03-04-2019 03:37 AM
Yesterday, 05:44 AM Go to last post
14 544

General Workout volume question.

I see different splits recommended by people: push/pull/legs, upper/lower, full body x3 and I see the exercise included in them and some of them have you doing two exercises per body part per week (Ex. upper/lower split) , while others you're doing 4-6 exercises per body part per week (ex....

bmelec‎, 03-20-2019 04:10 PM
Yesterday, 03:06 AM Go to last post
5 172

Why is AllPro's considered a respectable routine when it's so low-volume?

AllPro's routine has astonishingly low volume. Why is it so respected amongst the bodybuilder community? It's a 3-day fullbody routine with 7 compound exercises. Each exercise is performed for 2 work-sets only. What's more, of the 3 days, only 1 of them is a "heavy" day. The other two days, you...

clutcher45‎, 03-20-2019 06:42 PM
Yesterday, 01:54 AM Go to last post
3 199

Thumbs up Would doing this harm me?

Hello everyone, I’m not new to lifting at all but I’m still not 100% sure on this issue. I am currently doing the buff dudes cutting plan which is honestly working well, but the program does 1 ab workout every day at the end of the workout and it runs around 5-6 days out of the week. My question...

Mochoa55‎, 03-20-2019 06:18 PM
Yesterday, 12:29 AM Go to last post
5 127

I need guidance

I am 22 years old and weigh 240lbs. I am an endomorph and have a decent amount of muscle. However, its covered up with unwanted fat. My goal is to get around 190-200lbs and keep the muscle I have an of course add to it. Im eating around 200g protein, 50g carbs and 80g fats a day. I take a fiber...

backwardsff26‎, 03-20-2019 10:51 PM
Yesterday, 12:17 AM Go to last post
2 143

Gym combined with crossfit OR Gym combined with swimming for widening my back, chest?

Hello guys, this is my 1st post here.I have a big dilemma:P and i would like to take some expertise opinions I am 32 years old, 187 cm tall currently doing gym (weight lifting) 5 times per week ( i work in special armed forces we have also gym in my work in the mornings, plus the gym i pay...

Adoni1s‎, 03-20-2019 01:02 PM
03-20-2019, 11:16 PM Go to last post
4 159

Fierce 5 Q on alternating Back and Front Squat

Just a question for you guys, trying to wade through the multitude of novice training info so I figured I'd see if you guys could help me out. With the Fierce 5 novice fullbody program, the creator has you alternate Back and Front Squats. With a lot of the other programming I've seen, they...

seatown2323‎, 03-20-2019 06:04 AM
03-20-2019, 11:14 PM Go to last post
3 166

How do I stay consistent with workout while dealing with DOMS

Any tips on how to how to go about sticking to a 4 day a week upper/lower routine when dealing with DOMS? I just got back to lifting for the first time after 2 months several days ago and am experiencing the worst DOMS I’ve ever experienced. I completed one week of the routine and am trying to...

beq1991‎, 03-20-2019 01:54 PM
03-20-2019, 10:55 PM Go to last post
3 161

Brand new to working out and want some advice

Hello, My name is Seth and i'm 16, I am 6'4 and 260 pounds. I'm not sure of my bmi but its pretty high. I got a membership at planet fitness because it's close and cheap and my mom is paying for it lol. I would appreciate some tips on like what kind of excersizes I should be doing and for how...

Bammers‎, 03-20-2019 05:35 PM
03-20-2019, 05:43 PM Go to last post
1 78

Let's OHP 2,019,000 pounds in 2019!

All freeweight overhead presses count: standing or seated, barbell or dumbbell, strict press or push press. Warmup reps count. I'll start: 45x6 + 65x4 + 115x3 + 135x1 + 150x26 = 4,910

ECGordyn‎, 01-03-2019 10:58 PM
5 Pages
1 2 3 4 5
03-20-2019, 03:48 PM Go to last post
140 8,038

"Fierce 5" Comprehensive Program List

I began designing the "Fierce 5" series because I wasn't completely satisfied with the majority of 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 nearly all of them lack what I’d consider proper...

davisj3537‎, 07-08-2014 07:03 PM
261 Pages
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03-20-2019, 03:18 PM Go to last post
7,828 1,318,394

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