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Forum: Workout Programs

What workout is best for your goal?

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  1. Post your workout journals online so others can see what you are doing and follow your progress!

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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
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Today, 08:53 AM Go to last post
970 1,028,377

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

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

nightanole‎, 11-07-2020 06:13 AM
17 Pages
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07-30-2021, 12:06 PM Go to last post
495 148,552

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
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3,021 1,235,716

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
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06-06-2021, 04:05 PM Go to last post
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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
24 Pages
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04-15-2021, 08:12 AM Go to last post
696 1,400,833

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
3 Pages
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03-17-2021, 07:01 PM Go to last post
84 356,231

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 2,853,695

Help in overweight short term training program

Hi All, I'm currently 136kg (300lbs) and my starting weight was 165kg (363lbs) 5 months ago. After losing 29kg (63lbs), I can walk up my stairs to my apartment without breaking a sweat or being out of breath. This however I know is the start of my journey to never see this weight ever again....

stevierg‎, Today 02:08 PM
Today, 02:08 PM Go to last post
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Opinions on simple routine for busy life

So I work very long hours and have a 1 year old and a 2 year old. I'm thinking of just doing this 2 to 3 times a week as I really don't have much time but still want to maintain a decent physique. Maybe 1 day on 2 days off kind of routine still pushing for progression Bench 3 sets Rows 3 sets...

safcpaul‎, Today 09:02 AM
8 283

Beginner Workout Program Review

Hi, I am a beginner when it comes to the gym and training. I have been going to the gym for about 2 months now, and have done a lot of research and learnt a lot about the gym through youtube and other sources. I have been looking for a workout program that suits my goals for about a month now, and...

GymBro2432‎, Today 11:26 AM
5 155

GZCLP advice needed

Hey guys, longtime lurker, first time poster (made this account just to post tbh maybe open a log to keep me motivated) Im interested in doing GZCLP, haven't worked out decently in a long time. During covid not at all since gyms were closed and now a day here a day there without any routine or...

WesternGrizzly‎, Today 10:38 AM
0 97

Pyramid up weight/down reps or vice versa

Which method do you prefer & why? Maybe it varies for exercise selection, rep range, sets... assuming you’ve already ramped up to your work sets. Tried incremental pyramiding with squats yesterday with 12 reps on set 1, 11 on set 2 and 10 on set 3. 5lb jumps between sets. My idea was to bump...

Xpiro‎, Yesterday 07:26 PM
3 258

What did YOU do today? Post your workout.

Here was my morning lift: Pre lift: Black coffee 6 eggs with cheddar and ham Oatmeal. *couple quick rounds of Apex Hit the garage gym

coachcalande‎, 06-05-2021 05:09 AM
5 Pages
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139 22,011

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twothousendi‎, Today 09:17 AM
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Let's Squat 5,000,000 pounds in 2021!

2018 we had a squat thread, goal 10,000,000. We got almost 4,500,000 that year if I remember right. This year, all free weight squats count: barbell, dumbbell, kettlebell, water bottles, bricks, backpack full of books, concrete plates, heavy pole, or anything you've got to squat. Just weigh it...

ECGordyn‎, 01-10-2021 05:24 AM
9 Pages
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265 83,833

Thumbs up How to Build the Super Forearm Strength of a Pro Arm Wrestler

*************.us/6855941 Devon Larratt proved that to Shaquille O’Neal during a recent appearance on TNT’s Inside the NBA. Despite giving up roughly 150 pounds to the NBA Hall of Famer, Larratt, the reigning World Armwrestling League heavyweight champion for righties and lefties, pinned...

albrrekc‎, Today 08:37 AM
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cylinderboik‎, Today 03:06 AM
0 97

How do you know if you're in a caloric deficit? And how much exercise is "enough"?

So, this question might seem a bit dumb, but how do you know if you're actually in a caloric deficit? Using a macro calculator, is says for my height (5ft 7), weight (66Kg) and workouts (very intense 6-7 times a week) I should be eating 2500 calories just to maintain weight. So in theory, since...

Ddle‎, Yesterday 02:38 AM
10 367

Arrow Planking tutorials

If there's one exercise we all love to hate and hate to love it is planking, see some videos on planking down below to know how you can do it the correct way..... *************.us/6863981 *************.us/68639880681105 *************.us/68639880681104 *************.us/68639880681103...

Arpit24792‎, Yesterday 09:26 AM
1 209

Thinking of Starting Crossfit

Whats up guys. I will be moving for a job re-location in a few weeks and am looking for a new gym. There is a close Crossfit gym near where I will be and I am looking into it. I've always been interested in Crossfit but never really went to a gym or did a WOD (or whatever you want to call it). In a...

Nickmanjohnson‎, 07-13-2015 01:47 PM
2 Pages
1 2
Yesterday, 08:17 PM Go to last post
35 4,211

Calisthenics - legs

Hello, i want to ask about calisthenics legs training. I started calisthenics some time ago, just for basic strenght and hypetrophy. I definitelly want to train legs too, but i have 2 options. Option 1 = doing pistol squats. I can do good rep range, 6-9 pistol squat reps, so its ideal rep...

smitths‎, Yesterday 10:53 AM
Yesterday, 06:00 PM Go to last post
2 217

Post Best ways to build muscles recommended by doctor.

Hey everyone So I found a youtube video in which a doctor reveals the only four ways to build muscles. I have been practising it for a couple of weeks and I think that it's quite helping. If you are interested in watching that video just type on youtube "Doctor Reveals The Only 4 Ways To Build...

Shashi2125‎, Yesterday 11:01 AM
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nahakepyari‎, Yesterday 08:43 AM
Yesterday, 08:43 AM Go to last post
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Core Workout

Hey, I'm looking for a workout specifically aimed at working the core muscles to do on my off-days (twice a week). I'm also looking for a little information about if I should workout my core like I workout my other muscle groups, with a moderate rep range and moderate weights, or with high reps...

kharneth‎, Yesterday 07:13 AM
Yesterday, 07:36 AM Go to last post
1 205

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seleciwebsita‎, Yesterday 07:29 AM
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Smile Stay Tuned…Next Big Revolution Coming Soon!

The Revolution is Coming… Embark on the journey of becoming the best version of Urself!

delamiya‎, Yesterday 06:10 AM
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tenudilnaal‎, Yesterday 04:58 AM
Yesterday, 04:58 AM Go to last post
0 173

Red face Start Transforming 1 (Workout Plan) - Be My Buddy?

As my username suggests, I'm New Here and I'm 41. During this pandemic my training and nutrition went out the window; I'm disappointed in myself but I do want to move forward. I've been out of the game for so long that I'm back at the 'beginner' level: I've lost ALL of my strength and stamina! ...

NewHere41‎, Yesterday 02:59 AM
Yesterday, 02:59 AM Go to last post
0 194

Is progression schemes really needed for hypertrophy training?

As we know that progressive overload is more an observation then an action, and the action is meeting the required stimulus during the session with enough volume and effort ( close to failure). Do we really need a progression scheme? Could we basically just go to the gym, log your training and...

philip750‎, 08-02-2021 04:33 PM
Yesterday, 12:43 AM Go to last post
3 372

Question Fat loss workout with arm injury

Hi there. A while ago I've broke the humerus on my left arm and cannot use it normally yet (still hurts). I work a sedentary job that has me sitting for 10 hours a day and have decided that it's time to lose some weight and change my life. Could someone please let me know what exercises would...

userWNCR0Z4AVCV‎, 08-02-2021 05:28 AM
3 380

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