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Forum: Workout Programs

What workout is best for your goal?

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getting bored of full body

So i've been on P/P/L for over 2 years before i switched to Madcow 5x5. On 5x5 im getting huge strength gains, but the program lacks in giving me the PUMP feeling. 5x5 is also 3 days, but ive always been going to the gym 6 days a week. This for me is too low volume, no pump and less...

Knizi‎, 01-20-2019 06:22 AM
Yesterday, 12:17 PM Go to last post
20 580

"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 08:03 PM
259 Pages
1 2 3 4 5 ... 259
7,766 1,278,024

Need a good pace to "get back into lifting"

6’1 350lb Years ago I started at 340lb and diet/Gold's Gym'ed my way down to 270. Anyway I'm back up due to (insert every excuse here) and I'm looking to add strength training back to my program. I have now had one month of clean eating and have lost 20 lb. I want to start lifting weights again but...

Cavediver86‎, 01-18-2019 01:35 PM
Yesterday, 11:10 AM Go to last post
26 672

SHORTCUT 2 SIZE - Oatmeal question.

Hello. Not sure if this is the correct place, if it is, then I am sorry. But on to my question. In the e-book Shortcut to size by Jim Stoppani it is written that for the 2nd breakfast we're supposed to eat 4.6dl (2 cups) of cooked oatmeal. The question is this: Do i take 4.6dl raw oatmeal and...

Jansen1331‎, 01-20-2019 07:48 PM
Yesterday, 11:02 AM Go to last post
7 234

Do I will see a good results in fierce 5 novice ?

Hey I followed fierce 5 novice today Do I will see a good results in ( bulking ) and change my shape? or I have to wait until move to intermediate program? Thanks

DODO2020‎, 01-19-2019 05:40 PM
Yesterday, 08:52 AM Go to last post
5 340

Workouts that help with anxiety?

Hi I need some workout to help ease me anxiety which has gotten pretty bad. I'm looking for tough workouts though I can do at home. Those I can do without equipment as I don't have any.

jay283‎, 01-20-2019 05:54 AM
Yesterday, 08:39 AM Go to last post
12 428

How to get my lifts up

Hello, I play varsity HS football and I would like to get my lifts up and be more athletic. I have a high body fat % and wish to decrease this. Any programs for building strength/increasing lean mass %/ becoming more explosive? I would like to add I get 2-3 hours of sleep on average and I have...

khp1‎, Yesterday 12:10 AM
Yesterday, 08:19 AM Go to last post
2 214

Home workout

It would be greatly appreciated if you could suggest some exercises or an entire workout for me to do at home. Let me give you some context I am a 20-year-old male, 175 cm 65 kilos and approximately 10-15% body fat (according to Athlean-x website and no official measurements). At home, I have a...

Nakuzo‎, 01-20-2019 11:59 AM
Yesterday, 07:14 AM Go to last post
8 212

Don't know what to do now (Program wise)

Hello everyone, I'm an amateur(ish) trainer and I'm not sure what I'm suppose to do right now to progress. My stats are : 70kg, 1.78 meters. I currently run the Fierce 5 program and I've hit a wall twice. I couldn't get 3x5 OHP 52.5kg twice, so I deloaded and got from 45kg back to...

Ruthenz‎, 01-20-2019 12:10 PM
Yesterday, 06:57 AM Go to last post
1 169

question about building muscle while training for strength

I just started to train for strength,but can you give me any tips or recommendations about how to get muscle growth while training for strength?How should I do my program?I just know that strength workout/powerlifting doesn't cause hypertrophy like bodybuilding and I really don't want to get...

bestworld‎, Yesterday 05:47 AM
Yesterday, 06:33 AM Go to last post
5 155

Program Questions (1+1) and (Fierce 5-Novice)

Hello there, I am a beginner or noob when it comes to weight lifting. I have only started a month and a half ago. Currently, I am following the 60 days program on this site named "The 1 + 1 Skinny Guy Transformation Program!" and I am seeing a little change so far. A small change to be honest...

Sahool‎, Yesterday 12:26 AM
Yesterday, 06:22 AM Go to last post
3 153

Workout routines????

Hi guys, Been at the gym trying to bulk for a couple weeks. I had a half price PT session and been told to do sets with a weight that challenges me for 8 to 12 reps X3. But looking at some of the bulking workouts on the internet a lot of its low reps with a heavy weight x5 times. As a...

mikethemike1‎, 01-20-2019 11:00 PM
Yesterday, 05:52 AM Go to last post
7 179

Post Help me please!

I’m 17 years old 5 foot 11 inch and 265 pounds. I’m overweight and have been trying to loose it for a while now. I can’t seem to find a good diet for me. I work out 4-5 times a week for around an hour but I am not loosing that much weight. I have some muscle so I’m not all fat but I need...

sam2208‎, 01-20-2019 07:56 PM
Yesterday, 04:46 AM Go to last post
1 115

Thumbs up What would be a good powerlifting program for me

I need a intermediate powerlifting program now, because I've been stuck for a long time now and some of my lifts have decreased. So these are my lifts: Squat: 122,5kg 3x5 but deloaded to 110kg and then got to 115 and got stuck. Bench: 77,5kg 2x5 and then 3rd set 4 reps, got stuck like 2.5...

Dylan378‎, 01-17-2019 10:59 AM
Yesterday, 03:36 AM Go to last post
11 556

Are ramping sets better than sets across for strength?

Hey everyone. Do you think ramping up in a 5x5 style where the final set is 90-100% of a 5RM is more beneficial for strength than, say, sets across in a 3x5 fashion with the same working weight? My thought is that using a ramping approach allows you to reach a heavier load than 3x5 because you...

DogletDusk‎, 01-20-2019 02:50 PM
01-20-2019, 11:00 PM Go to last post
1 165

Question Whats worth sweating over and not?

My goal is to get as big as i can and get close to my genetic potential, and there are so much information around on how to get big, i feel like i know everything i need, but what are worth focusing on vs not? How important are workout split and periodization? does it matter so much? as long as...

GetReadyPhil‎, 01-10-2019 08:02 PM
01-20-2019, 10:29 PM Go to last post
10 632

Currently my 6th cycle of bbb

It’s 5/3/1 bbb my lifts are 240 bench, 140 ohp( this seems so hard to progress lol), squat 320, dl 350 Chest day: 5/3/1 bench, incline bench 5x10 (or shoulder press not sure if I should keep shoulder with shoulder day or not), weight dips 5x10, 3x12 pec flys, 3x12 face pulls, 2 different bi/tri...

bojanglez34‎, 01-20-2019 10:31 AM
01-20-2019, 07:38 PM Go to last post
16 283

Fierce 5 dumbell substitutions due to muscle imbalances?

Okay so I've been doing fierce 5 for 5 weeks, but my right arm is noticeably bigger than my left arm and is noticeably stronger. I've read that doing dumbells for a while til they even out is a good way to make them the same size. (just for the arms btw) So I thought I'd switch bench with...

Rexify‎, 01-20-2019 12:34 PM
01-20-2019, 04:30 PM Go to last post
9 256

Does playing squat on squat machine is the same results to freeweight barbell?

Hey Does playing squat on squat machine is the same results to freeweight barbell? Thank you

DODO2020‎, 01-20-2019 06:10 AM
01-20-2019, 02:54 PM Go to last post
5 319

Does my Routine need improvement? (Hypertrophy focus)

I have been doing this PPL program for about 2 weeks now and I really enjoy it. I wanted to post it here and make sure I have a good balance and enough volume per week for hypertrophy. I do not know enough to judge it myself so I wanted to get feedback from more knowledgeable individuals. All...

Zielink‎, 01-20-2019 12:31 PM
01-20-2019, 01:36 PM Go to last post
2 188

Frequency vs Volume?

Schoenfeld has a new article around the beginning of the year showed that frequency doesn’t really matter as much if the volume is equated. You can look on his Twitter to find it. Does that mean that in theory 9 sets of bench one day, would cause the same benefits as 3 sets 3 days a week (as long...

BoBSMVW‎, 01-20-2019 07:53 AM
01-20-2019, 11:57 AM Go to last post
11 313

Intermediate (?) lifter looking for advice on what next

Hey everyone, Been a long time since i popped in here. I'm thinking its about time to switch up my routine a bit, but I really have no idea where to go from here. Background: October 2017 BW 145-150lbs Started Fierce 5 Working weights for squat/bench/DL all started around 95-115lbs Jan...

Conner95‎, 01-20-2019 10:58 AM
01-20-2019, 11:15 AM Go to last post
4 179

Heric Helm's modified program

i've been running this modified heric helm's routine for a while and i've found it really good. what do u think? Upper Body (this is the "heavy" day, i usually apply progressive overload in these 4 compound lifts on the heavy day) Bench Press 3x5 Barbell Rows 3x5 Chin Ups 3x5 OHP 3x5 DB...

Opelhak‎, 01-20-2019 06:19 AM
01-20-2019, 07:40 AM Go to last post
5 183

wanted: SCIENCE on 7x vs 3x when total weekly volume is held constant

I don't want broscience, I don't want opinions, I want links to SCIENCE. My impression from all the studies I read previously on natty resistance training is that when total weekly volume is held constant, it doesn't matter how you divide it up, as long as you divide it up. 1x/week is...

jonray1‎, 01-18-2019 10:23 PM
01-20-2019, 07:40 AM Go to last post
10 395

Lyle Mcdonalds generic bulk vs Candito upper/lower for mass

which of these two tried and tested programs would be better for building muscle along with strength, but prioritising muscle for an intermediate. I know that they are very similar and will both yield great results but which one would most consider better?

barsforever‎, 01-20-2019 04:44 AM
01-20-2019, 06:57 AM Go to last post
2 229

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