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Forum: Workout Programs

What workout is best for your goal?

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Sticky Thread Sticky: AllPro: A Simple Beginner's Routine part VI

Part 1: Part 2: Part 3: Part 4: Part...

nightanole‎, 10-05-2015 07:53 AM
236 Pages
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Yesterday, 10:51 PM Go to last post
7,053 918,083

Sticky Thread Sticky: The Viking's The Bare Bones Series

The big guy is back with another series of novice/early-intermediate routines - The Bare Bones programs - these are actually the first routines I made, just after I got my PT certification years ago. So I pulled them out of the graveyard, dusted them off and made a few tweaks and improvements to...

TheViking1992‎, 10-04-2016 06:55 AM
30 Pages
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03-20-2019, 12:37 PM Go to last post
872 433,249

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 01:07 PM
96 Pages
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2,862 727,550

Sticky Thread Sticky: Beginner Powerbuilding Routine

I was asked about this by someone else, so I thought I'd share. I’m not a professional trainer, and although I do have a background in exercise physiology I have never worked in the field nor been up to date with it for the past 8 years. So you can do this if you wish, but if you get busted up, not...

grouchyjarhead‎, 12-27-2015 06:27 PM
21 Pages
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03-11-2019, 02:59 PM Go to last post
604 359,067

Sticky Thread Sticky: Training for STRENGTH vs. SIZE

MYTH: Low reps is for strength, high reps is for size. Although this contains a grain of truth, it leads to wrong thinking - the classic problem we get on this forum is the legion of novices who don't want to do novice routines because they contain 5 rep sets ... which are "for strength" not...

SuffolkPunch‎, 03-09-2018 06:00 AM
2 Pages
1 2
03-07-2019, 08:21 PM Go to last post
50 67,363

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 11:51 AM
23 Pages
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02-18-2019, 04:06 AM Go to last post
665 918,037

Sticky Thread Sticky: Am I overtraining?

In response to this question, asked several times per day in this forum, consider this: Due to a large number of variables from one trainee to the next, no one can look your written routine and declare it "overtraining" or "too much." Instead of posting your routine in all it's detail while...

ironwill2008‎, 11-21-2018 07:29 AM
11-21-2018, 07:29 AM Go to last post
0 8,752

Sticky Thread Sticky: "Fierce 5" Novice Routine

FIERCE 5 I decided to design "Fierce 5" because I wasn't completely satisfied with any of the other novice 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 most of them lack what I’d consider proper...

davisj3537‎, 01-21-2014 08:28 PM
365 Pages
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04-19-2016, 12:44 PM Go to last post
10,927 2,064,042

Fierce 5 the best?

Whenever I search this forum, it is either full of people trying to create their own workouts and they are mostly all shut down and told to just pick a program already made - mostly Fierce 5! What makes this so good and I see loads of people at my gym who are a lot bigger and better bodies, and...

Richyy95‎, 03-20-2019 03:25 AM
18 408

One heavy day, One light day?

I'm doing legs twice a week and I don't know if it's necessary to do one heavy one light? I know that the "light day" is not suppose to be easy, maybe less weight but more volume/reps perhaps? Sometimes I feel that I can do 2-3 heavy workouts in a row and only then I feel that I need to go back...

YawkC‎, 03-20-2019 09:56 AM
8 262


Hello, i play handball 3 times a week, and i am intrested in powerlifting Can i increase my Numbers, but still increasing in athletisicm and how? Thanks for answers

BenchDeadlift‎, Today 12:58 AM
0 39

Full body workout Mon/Thur/Sat?

I'm a self employed HGV driver and my employer of the past few months often ask me to cover the 3am shift having finished at 6pm the previous day. As this only leaves 9 hours to get home, eat, sleep, and get back to work I often have to bump my evening workout till the next afternoon. I'm...

Broomshtick‎, Yesterday 03:10 PM
8 153

Arrow Which routine would be best?

Hey, first time posting here! For the last month Ive been going to the gym monday-friday, mostly doing upper body monday wednesday friday and legs tuesday thursday, looking to change that up. Ive never been a fan of cardio, I get tops 15 mins on the elliptical and hate it all, so Ive started...

Umblood‎, Yesterday 09:36 PM
1 78

Question Non periodized training vs periodization training for hypertrophy?

What is best? if your goal is hypetrophy would focusing on having enough volume and working hard enough, while increasing volume and intensity when you are able too be enough? or should you use a periodized system? What are the most important factors for hypetrophy? What type off...

GetReadyPhil‎, 03-14-2019 07:35 PM
Yesterday, 11:45 PM Go to last post
15 629

separation shoulders/arms

I don't know how to post a pic but it seems that I can't get any visible separation from my shoulders and arms? What should I do?

bassing68‎, Yesterday 02:50 PM
Yesterday, 11:29 PM Go to last post
2 93

Smile SEO Services in Canterbury

Kliff Technologies is the best SEO Services in Canterbury SEO (Search Engine Optimization) stands for Search engine optimization, it is an unpaid technique which improves the rank of a web page in unpaid results which shows after a user fill a query in the search engine. It is used to optimizing...

Klifftecno‎, Yesterday 11:12 PM
Yesterday, 11:12 PM Go to last post
0 57

Question I have some questions about full body workout

Hey guys, Im a newbie with no gym experience, a skinny guy with a pretty low body fat, Im mainly looking to get a more attractive body (and a bit of strenght too) , so far the only attractive thing in my body are my abs. I've been researching for quite some time about nutrition and workout, and I...

Str33tD4wg‎, 03-20-2019 04:42 PM
Yesterday, 09:16 PM Go to last post
8 257

Question for advanced bodybuilders/lifters

Intorduction- So I have been lifting my whole life in the fight against genetics as I was only 115 pounds in high school with an awful shoulder to waste ratio. I worked all the way to 170 pounds naturally within 5 years, afterwards completed a short cycle for 10 extra pounds to Max out at 180 at...

xrayoki‎, 03-18-2019 09:31 AM
Yesterday, 08:01 PM Go to last post
6 242

Exclamation Help me

Based on the photos below, what should I do? I need a tips tip as it is a game that gains lean mass, I do not know if it makes the cut for sugar or to gain more weight. I've been training for 1 year, I'm 17 and I'm weighing 72 ~ 74kg My measurements: Arm: 35.5 Chest: 101 Forearm: 29 Leg:...

tazzzzzzzz‎, Yesterday 05:45 PM
Yesterday, 05:48 PM Go to last post
1 98

Need help with getting started

hi i'm new to this whole workingout thing and i need help with getting started. im pretty skinny but i have some fat on my belly and on the sides to that i want to get rid of, could anyone here give me a good workout plan that targets belly fat? and what kind of supplements should i use? my...

Junaid2391‎, Yesterday 03:14 PM
Yesterday, 05:30 PM Go to last post
2 65

Sharing my Shortcut To Size excel log

I seen a few threads asking for this, so here is my Shortcut To Size spreadsheet. Download and edit it as you'd like. NOTE: on MACHINE CRUNCH I wrote Machine/Cable Crunch in case your gym doesn't have a crunch machine... If you have training partners doing this with you, insert a row next...

motopsyko32‎, 01-12-2014 09:28 AM
Yesterday, 04:42 PM Go to last post
13 17,503

First time running 5x5, but i just started cutting.

Hey guys so I've been lifting consistently for a year and I run push/pull/legs never really followed any programs though. I just ended my 9 month bulk going from 167 to 185(5'8). But now i just started a slow cut for the summer and I want to start running 5x5 since i never did this program before(I...

NesimDurmus‎, 03-15-2019 09:23 AM
Yesterday, 04:19 PM Go to last post
5 256

How to cement the results of Smolov Jr?

I've been reading you can lose a lot of your gains if you don't follow up well because you're not doing 10x3 bench anymore. In that case what would you do in your followup routine to keep your gains? You can't keep doing 10x3 forever. I started with a 250 bench and set the increment to 5 lbs...

AD1985‎, 03-14-2019 07:33 AM
Yesterday, 04:08 PM Go to last post
3 191

Red face How did she get this body ?

This girl's body is to die for! What do you think she did to get to where she is now ? Her legs are goals!

content1234‎, 03-10-2019 01:29 PM
Yesterday, 04:04 PM Go to last post
12 1,010

I wanna get stronger in this exercises

My program A muscle ups 3×3 One arm pullup 3×5 (cant rly 1 arm pullup, doing in graviton machine weighted Dips 3×5 Advence front lever 3×max B weighted Push ups 3×6

danielnumber1‎, 03-15-2019 05:55 PM
Yesterday, 04:01 PM Go to last post
8 281

Currently doing a ppl and haven’t been able to break past my ohp plateau

I’m doing my dips 2 times a week and have introduced pull apart recently and don’t think I’ve ever been sore close to my arm pit lol. I did switch to a ppl for some more volume and because I like being In the gym a lot. I kept 5/3/1 for all my main lifts...

bojanglez34‎, 03-16-2019 09:19 AM
Yesterday, 03:59 PM Go to last post
3 229

Ohp numbers small how can I increase my press? Currently doing this ppl but using the progressions scheme from 5/3/1 on my main lifts but my ohp has been stuck at 135 for a month and not sure what to do to increase it. I’m taking a dealod week next week and have decreased my...

bojanglez34‎, 03-15-2019 08:42 AM
Yesterday, 03:58 PM Go to last post
14 427

Looking for a hybrid program

Hello everyone, I have been looking for a good hybrid strenght-hypertrophy program for quiet some time now. I started 5x5 stronglifts not so long ago but I realized it is not what I was looking for since it lacks the volume/hypertrophy and the 3 days workout and 1x5 deadlifts just once a week...

Makkavelii‎, Yesterday 02:45 PM
Yesterday, 03:55 PM Go to last post
2 102

Rippetoe vs Bodybeast?

I'm currently on a basic beginners Rippetoe schedule Mon/Wed/Fri comprised of 3x5 squats/presses/deadlifts/power cleans. I can take a few minutes between sets and make progress with increasing weights. I have a copy of this beachbody Body Beast program (90 days). I haven't tried it but...

theCombo‎, 12-24-2013 01:28 PM
Yesterday, 03:52 PM Go to last post
13 1,874

Why do people work their shoulders so much?

EVERY MUSCLE should be worked. That's obvious. But there are certain muscles which clearly get more attention than others, like: Chest Lats Shoulders Quads Hamstrings

clutcher45‎, 03-20-2019 08:09 PM
Yesterday, 03:48 PM Go to last post
14 372

13 Inch arms but they dont look that small?

So my arms are 13.2 inches while being fairly lean and everyone on this forum says 13 inch arms are girl arms but I don’t think my arms look that bad. like I know my arms arn’t massive or anything but I am just saying they don’t look like twig arms. I am 5’7” 150 lbs. What do you guys think, look...

Doubled12315‎, 03-19-2019 07:25 AM
Yesterday, 03:23 PM Go to last post
9 450

Talking Nervous getting into strength - first time woman, advice on routine?

Hi! I'm very excited, but also very nervous to uncover the new side of strength training. I've been steadily working out with weights and cardio for over a year now (down 30lbs!), and though I have some experience and use weights regularly, there is something to be said for actual...

BrittniN‎, 03-20-2019 08:08 AM
Yesterday, 03:09 PM Go to last post
5 190

Exclamation How to achieve a similar physique?

That's how I currently look (after an 8 week bulk) : And I'm looking to achieve a similar muscle and body fat as this girl : Of course I'll never look exactly like her because everyone is different and genetics etc. but I mean a "similar"...

content1234‎, Yesterday 02:26 PM
Yesterday, 03:07 PM Go to last post
5 128

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