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Forum: Workout Programs

What workout is best for your goal?

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Unhappy uneven pecs

my lower left pec just isn't coming in like my right please help

younggrinder‎, 09-20-2019 12:43 PM
09-20-2019, 01:04 PM Go to last post
1 474

Good calisthenics routine. Will go to prison

Will go to prison for 3 months. What are your good simple calisthenics routine? To maintain or gain weight and muscle no bars unfortunately

Cmiguel02‎, 09-19-2019 11:32 AM
09-20-2019, 11:20 AM Go to last post
13 1,116

interview w/ Menno Henselmans re hardgainers, volume, & much more

The entire thing is worth listening to but the 1st 4 mins are essential listening for any who have struggled a bit in muscle growth. It provides some food for thought that might guide some self experimentation.

LukeEverhart‎, 09-20-2019 10:26 AM
09-20-2019, 10:26 AM Go to last post
0 478

Quad to ham volume ratio?

What is the general consensus on total volume for quads in relation to hams for good balance? From what I've read it seems to be that a 3:2 quad to ham ratio is what is generally recommended, but it's still pretty conflicting. Fierce 5 has it at about 1:1, whereas routines like Vikings barebones...

DogletDusk‎, 09-17-2019 06:41 AM
09-20-2019, 10:09 AM Go to last post
23 1,835

One muscle group per week is good for a begineer?

The program on my gym is one muscle group per week, monday chest, tuesday back, wednesday sholders etc, this will give me solid results? if not what is the best program? i started to lift about one month ago i am clueless...

Falange97‎, 09-17-2019 10:13 AM
2 Pages
1 2
09-20-2019, 09:45 AM Go to last post
39 2,885

Fierce 5 Upper-Lower 4 days Question

Long story short: I need a modified fierce 5, do you approve this? Hello, i can be considered as novice, i'm 6"1 160lbs skinny fat right now and want to lower bodyfat first then add muscle mass. I wanted to do fierce 5 routines because of its high reputation but my gym is very limited so i...

riplemmy‎, 09-15-2019 04:35 AM
09-20-2019, 09:13 AM Go to last post
5 1,326

Thumbs up RDL Substituies?

Hello, Anyone got any RDL substitutes I could do on F5?

fattofame3‎, 09-17-2019 04:25 AM
09-20-2019, 06:56 AM Go to last post
10 1,412

Red face Please rate my modified routine

Ok so i told you guys im gonna stick with 5x5 to build a good base of strength but since im used to doing more volume on some stuff i decided the modify it. (also i am not going to do deadlifts, i dont believe those gains are worth the risk for me personally) here it is... Chest Shoulder...

TopHeavyMirin‎, 09-19-2019 01:09 PM
09-20-2019, 06:44 AM Go to last post
5 698

Recommend a workout for an older guy rebounding after two years of poor maintenance?

Hey all. I'm pushing 40. Been working out for years n years. Diet the last two years has been not great. Lost muscle. Got belly fat and love handles. Somehow lost weight but gained fat, primarily due to poor diet (food is usu healthy, but I like beer n bread sadly). Weight training routine has been...‎, 09-20-2019 01:58 AM
09-20-2019, 05:59 AM Go to last post
2 461

Post Back bi chest tri question

So I was told when you do a back bi day, you should do the majority if not all the back exercise prior to starting bicep excercises, and same with chest and triceps (chest then tris). The person who told me this said the reason is so that you’re chest/back aren’t limited from your arm muscles being...

bigsauce26‎, 09-17-2019 11:03 AM
09-20-2019, 05:50 AM Go to last post
11 984


Hey guys, Just wanting some advice/tips on bulking. I know diet is a key element (eat eat eat...) But is it all the types of foods like sweet potatoes, rice, eggs, porridge etc? Then there's the 2 day split, one day upper body next day lower body, or there's the 5x5 strength program, then...

Chuggie1‎, 09-20-2019 01:22 AM
09-20-2019, 01:38 AM Go to last post
1 398

Opinions of this Push Pull Legs Workout

Hi everyone Was just wanting some opinions on this Push Pull Legs workout a friend gave me and if it was good or any other things that could be added (Abs are not on the spreadsheet) All the best

Holland76‎, 09-18-2019 02:13 PM
09-19-2019, 10:31 PM Go to last post
2 784

"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
267 Pages
1 2 3 4 5 ... 267
09-19-2019, 07:54 PM Go to last post
8,003 1,471,955

Please help me design my upper/lower split

I am a 28 year old woman. Have been lifting for a few years. Have never designed my own program. Here's what I have so far. I was originally trying to design a workout where each exercise would have 3 sets of 10-12 reps. As I wrote down all the exercises I want to incorporate I feel like the split...

Paigems‎, 09-19-2019 07:50 PM
09-19-2019, 07:50 PM Go to last post
0 437

Is it absurd to skip legs for a few months?

I've recently started training, this is my first month and i'm using fierce 5 intermediate upper lower 4 days now, i think about focusing upper body only and skip legs for 1 or 2 months, then add it just as default fierce 5 program. The reason is i'm skinny fat (6"1 165lbs), my chest and hips girth...

riplemmy‎, 09-19-2019 06:43 AM
09-19-2019, 04:22 PM Go to last post
8 809

Complex Training

Does anyone know of any free programming out there in a preferable 3 day split.

JakeanuReeves‎, 09-19-2019 03:23 PM
09-19-2019, 03:28 PM Go to last post
1 453

Looking for a program to build strength and size.

Hey guys. I've mainly trained for looks this year, but I've become extremely bored of the way I've gone about training. I'm 176lbs, 6'1, 11% BF. Picture of me currently in my profile bio - Now, I'd like to explore a program suitable for me, I want to get bigger and stronger. 531 looks...

Avielmatic‎, 09-18-2019 12:57 AM
09-19-2019, 10:24 AM Go to last post
6 1,064

Question Time Efficiency

I'm a high schooler who recently started working out around 4 -5 months ago. I have lots of school work meaning I have to squeeze in workouts. To cut to the point, I'm mainly asking for tips and or workouts I can do that dont take dont take time. Also how to do them so I can continue building...

Leosandoval05‎, 09-18-2019 06:04 PM
09-19-2019, 07:34 AM Go to last post
3 638

Post Recent findings about muscle hypertrophy based on scientific evidence

Hi guys! Based on the latest data (mostly NCBI), conclusions were drawn on a number of issues, such as: intensity, volume, rest between sets, number of sets, dropset, statodynamics, execution speed of exercise, etc. The findings are divided into 3 sectors: first-order variables, second-order...

Buildingpedia‎, 09-19-2019 01:27 AM
09-19-2019, 06:06 AM Go to last post
2 612

lower chest lagg

hi any sugsestion how to get lower chest growing i do flat db press incline press and flys atm

Taatz‎, 09-18-2019 12:39 AM
09-18-2019, 10:06 PM Go to last post
9 827

F5 leg press substitution

Hey guys. Intermediate, U/L. I have all I need at home for when I switch to intermediate. Not for a while, but I like to plan... What can I substitute for the leg press when the day already starts with squats? No surprise, but I just don't have a leg press machine at home is all.

Hutrapper‎, 09-18-2019 02:48 PM
09-18-2019, 06:05 PM Go to last post
1 491

How to schedule workouts and frisbee practices.

Hi, Over the summer I was following an A/B workout routine. Day A was mostly focused on upper body (although I also did squats) that was heavy weight, low reps, and lots of resting time between sets. Day B was more of a higher intensity full body workout. I was following a schedule like this...

Tacoman360‎, 09-18-2019 02:07 PM
09-18-2019, 06:03 PM Go to last post
1 440

How to best prepare for a 1500 meter running test and what to expect in 1 year of tra

I have a 1500m running test as a way to gain points in order to get into a college I want (competeing against others this way). I have about a year to get my 1500m run as fast as I can, and I'd like to optimize it alongside doing weights, full body 3 times a week. This also means squatting 3 times...

GilbertJobs‎, 09-18-2019 05:12 AM
09-18-2019, 04:28 PM Go to last post
3 546

Exercising hard whilst on Beta-Blockers?

Hi guys I didn't know exactly where to put this but this section seems as appropriate as any other. I've recently begun taking beta-blockers to help with my severe anxiety (Stems from things in the past) and I wanted to know if it's safe to train vigorously/hard whilst on them? I'm on a...

Nicholasin1990‎, 09-18-2019 02:33 PM
09-18-2019, 04:25 PM Go to last post
3 436

Currently doing fierece 5 novice fullbody 3x a week but thinking vikings bare bones?

Hello Guys, I am currently cutting and am not able to make that much progression on fierce 5 novice 3x a week and keep going around the same weight de loading etc and just wondering if it would be alright for me to switch it up and do vikings bare bones 3x a week which has more reps? End of this...

fattofame3‎, 09-17-2019 04:29 AM
09-18-2019, 03:31 PM Go to last post
11 1,003

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