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Forum: Workout Programs

What workout is best for your goal?

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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
92 Pages
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2,752 657,503

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
200 Pages
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5,978 782,695

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
27 Pages
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Today, 01:02 AM Go to last post
780 326,904

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
22 Pages
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08-09-2018, 05:02 PM Go to last post
643 843,758

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
18 Pages
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08-07-2018, 05:09 PM Go to last post
532 282,276

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
07-30-2018, 01:48 AM Go to last post
35 29,983

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 1,870,344

Arrow Sticky Thread Sticky: General Forum Rules

Welcome to the Forums It is our hope that the members of the forums will help each other in providing motivation and information to those looking to reach their fitness goals. To protect our members and the forums, the following rules are effective in all sections. Please take...

ForumSentinel‎, 05-19-2014 08:12 AM
05-19-2014, 08:12 AM Go to last post
0 63,024

Completely lost and at your mercy

I used to weigh 300lbs a few years back. Decided I'd get ripped like so many inspirational transformation threads on here and reddit. I have managed to get down to 220....ish. I am stuck. I might get down to 215, but then a week later will be at 225. I have been at 220ish for about a year and a...

SerialVandal‎, Today 11:37 AM
Today, 05:16 PM Go to last post
8 170

Went from Fat to Ripped in 6 months - Discussion on intense novice lifting routine

Hey guys, I've recently introduced myself in the forums - If you're unfamiliar with my story, I went from fat (190lbs, 27%bf, 5'8) to ripped (145lbs, 10%bf, 5'8) in a matter of six months and has received some coverage online as...

bholagabbar‎, Yesterday 09:43 AM
Today, 03:38 PM Go to last post
12 474

Fierce 5 bench press stalling at 55kg

So i finish 3. Week on fierce 5 novice, i will start 4.week. Before i start fierce 5 i did icf 5x5 and stronglifts for long time But my lifts didnt increased on bench, i kept stalling at 55kg. But monday i did bench press for 52 kg and friday i did 52 kg again but this time the lift was harder...

emrey09‎, 08-07-2018 04:27 AM
3 Pages
1 2 3
Today, 03:31 PM Go to last post
65 1,295

21Y with Ehler Danlos syndrome, is my training program suitable for me?

I have been at the gym since I was 18 years old and at the start my form was very sloppy resulting in injuries every week. As of right now, I have a shoulder impingement in both of my shoulders, lucky me. I'm still doing all the exercises my physical therapist tells me to. My shoulder impingements...

Mulz‎, Today 03:22 PM
Today, 03:22 PM Go to last post
0 54

StrongLifts 5x5. Are pull ups and tricep pulldowns enough accessory work?

I’m 1 week into strong lifts 5x5 program and have started my with the bar. I’ve been lifting for approx a year but just been fu*king about basically and thought that now is the time to follow a program word for word! Many people online complain about the lack of upper body stimulation for...

gggjones‎, Today 12:45 PM
Today, 01:11 PM Go to last post
2 76

Law of accommodation vs Same exercises

Hi all, I had a fun discussion at the gym yesterday and I'm very curious about your thoughts. I myself am I huge proponent of keeping the exercises the same while trying to progressively overload. One of my mates, switches everything up every three weeks because of "the law of...

DutchTeamUltra‎, 06-13-2018 09:29 AM
2 Pages
1 2
Today, 11:57 AM Go to last post
39 888

Post Lower/Upper Split Questions

Hey I've been working out for a year and a half and recently I moved to Upper Lower program and I have a few questions about it: Upper body A: NAME - SETS - REST Incline bench press - 4 - 2:30 Barbell row - 3 - 2:00Military press - 3 - 2:30 Chest dips - 3 - 2:00Pullups - 3 - 2:30 Side...

MuscularRick‎, Today 08:09 AM
Today, 11:52 AM Go to last post
7 186

Fierce 5 incline bench press instead of flat

im doing fierce 5 for 1 month , and im not complete beginner, my squat is 100 kg . I was doing dips before but i injured my sternum , so now when i try to attempt for 1 dips im having sternum pain for atleast 3 days. anyway the question is i dont want to do flat bench, i practice my form more then...

bzysoo1‎, Today 04:30 AM
23 379

"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
248 Pages
1 2 3 4 5 ... 248
Today, 10:59 AM Go to last post
7,430 1,163,602

Thumbs down Arms too big and too flabby

Hi everybody, so I have being working out for 1 year, and 6 months, I work out 1 hour 5 times a week. I used to do 12 rep of 8lbs, or 4lbs depending on the work out. My arms are 11 inches. After I raised my concerns with the trainer, she gave me 20 reps for most work outs with lower weight (2 lbs)...

Loritah‎, Yesterday 01:44 PM
Today, 10:48 AM Go to last post
9 194

Fierce 5: RDL vs Deadlift

Greetings everyone! I'm back in the gym after a while and, long story short, I'm a novice again. I've started with the Furious 5 program as it seems pretty good for me, exercises and time-management as well. Two questions that I have not managed to find an answer to: 1)Why is RDL included...

Naludar‎, Today 05:12 AM
Today, 10:05 AM Go to last post
3 145

Full Body 6 Days/Week Workout

Hi there, I have recently started doing a 6 days a week training program that has me doing full body every session. The concept is that you train your whole body in each workout but with a much lower intensity that you should not be sore the next day. Going at around 70-80% intensity for all...

HOOMY903‎, 07-25-2018 06:44 PM
2 Pages
1 2
Today, 08:23 AM Go to last post
51 2,148

What's the difference between programs?

I know any routine is better than random exercises. But what's the difference between F5, stronglifts 5x5, viking bare bones series. I am happy with the amount of muscle mass I have, I just want to gain a little more mass and focus on strength. The only sport I play is football, which I...

DanielFarland‎, Today 12:26 AM
Today, 07:35 AM Go to last post
7 232

Question I'm going to bulk as a skinny fat guy, please help.

Hey there! First of all, sorry for the title, it'll probably not match this post. Anyways, I'm a 16 y/o guy, about to turn 17 in 2 weeks, I weigh in at 66.5 kilograms (146.7 lbs), and I am 1,84 m (6,03ft) About 4 weeks ago I weighed 69,5 kg (153,2lbs) so I already lost a bit of fat, you'll...

TurboFrikandel‎, Yesterday 03:08 PM
5 189

Help for fierce 5 program

Hello, I'm a novice lifter and I'm just starting the fierce 5. monday, wednesday, friday (fullbody fierce 5) On tuesday and thursday, I'm planning to do cardio and abs just wondering if that is fine, Also after when I'm done with fierce 5 for the day, I do 3x10 decline sit ups and some...

DEEZY123032‎, 08-15-2018 12:36 AM
7 252

Cool Let’s Pull 50K Deadlifts in 2018

All Conventional/Semi-Sumo/Sumo Deadlift repetitions: Count all reps including warmups. “The meet don't start until the bar hits the floor” Don Blue

Nebamartinez‎, 01-06-2018 11:50 AM
9 Pages
1 2 3 4 5 ... 9
Today, 05:49 AM Go to last post
243 21,809

Let’s squat 10 million pounds!

... in 2018 Since no one has made a squat thread this year, I thought it would be cool to do something a little different. So instead of just counting reps, multiply your reps by the amount of weight lifted, then add your total to the previous total. I think this will be more interesting...

Sweetums6000‎, 01-03-2018 08:42 PM
20 Pages
1 2 3 4 5 ... 20
Today, 05:39 AM Go to last post
580 46,843

Rate my current program experiencing back pain!

Sunday: HIGH box FRONT Squat 2x4 TRAP-bar Deadlift 5x2 Romanian Deadlift 2x6 Overhead Press 3x3 Weighted Chin Up 4x5 Landmine press 3x5 Rackpull ABOVE the knee 3x5 POWER Shrug 5x5

feiajii‎, 08-15-2018 04:27 PM
Today, 05:30 AM Go to last post
8 313

A newbie that needs a few questions answered.

I'm doing fierce 5 program currently. Why 3 sets instead of 5? (I have a lot of energy) Can I do a high volume chest and biceps day after friday? (which is a fierce 5 full body day) Yes I know programs are supposed to be followed, I just want to know if doing any of this will affect any of my...

DEEZY123032‎, Today 05:08 AM
1 112

Best Program for a Skinny Fat Beginner

Any suggestions please? Just doing calorie deficit (-500 of my TDEE)

Zaratras‎, Yesterday 01:31 AM
Today, 04:49 AM Go to last post
7 305

3 Month Muscle Mass Gain but Fat Burn Questions

Sorry this is my first thread post here so I don't know if I'm doing it right or if it's a dupe thread, so please steer me in the right procedure if I'm doing it wrong. So I've been bulking muscle since Jan 2017 and been making steady but slow progress. Originally I only wanted to bulk muscle...

jkpel‎, 05-29-2018 03:44 PM
2 Pages
1 2
Today, 04:39 AM Go to last post
44 1,099

Arrow Workout Programme with a time restraint

Hey I'm a doctor who works regular weekends and night shifts, and have found it very difficult during my working career to stick with a programme due to time restraints. Most programmes don't have flexibility to miss a day, and most seem to take 45 mins to an hour. Can anyone recommend a...

HarenJ‎, Yesterday 08:29 AM
Today, 04:30 AM Go to last post
9 190

Starting Lean Muscle Building - Advice Program & Cardio

Hi, I posted in fatloss but as I'm proceeding with lean bulking and I needed advise on workout programs I thought this was the correct place now. I had been cutting for around 10 months, I have reduced my bodyfat from around 18-19% to 10-11% (according to different PT skinfold measurements)....

puthsardarade‎, Today 01:15 AM
Today, 04:10 AM Go to last post
1 132

5 to 8 volume autoregulated progression

Here's an idea for a progression method for all lifts (assumes training 2x a week per bodypart) In each session: 1. Use the same weight for all sets of a particular exercise... 2. Maximum of 5 sets per lift 3. Minimum of 5 reps per set. Maximum of 8 reps per set. 4. Maximum of RPE 9 in each...

SuffolkPunch‎, 07-27-2018 10:45 PM
Today, 03:10 AM Go to last post
23 893

How to do cardio when bulking?

So I'm new to a structured bulking program and I'm supposed to do cardio 2 times a weeks for 40 mins each. My caloric intake is 3500 cals/ day to bulk. My question is wouldn't doing this cardio be counter-intuitive to bulking? I can compensate for calories lost when doing cardio by...

gainzcollector‎, Yesterday 02:39 PM
5 180

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