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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
101 Pages
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3,027 1,272,462

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 2,920,867

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
24 Pages
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715 878,325

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
20 Pages
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Yesterday, 09:34 AM Go to last post
589 201,431

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
1 2 3
10-05-2021, 02:22 PM Go to last post
85 375,355

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
33 Pages
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09-09-2021, 12:16 AM Go to last post
968 1,071,322

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 1,431,780

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aakwkienaid‎, Yesterday 05:48 AM
Yesterday, 05:48 AM Go to last post
0 202

Best place to buy a bike?

I guess Walmart? I noticed everything got expensive even weight plates are no longer a dollar a pound (I miss Sports Authority!).

aalfarhan‎, 10-03-2021 04:35 PM
10-03-2021, 04:35 PM Go to last post
0 628

Fierce 5 - Can't Do Much Progress on Overhead Press

From February (guessing because I lost my phone with my first recorded sessions) to September (currently recorded), my weight progress is: Squat: 85lbs --> 185lbs Bench: 65lbs --> 145lbs Pendlay Row: 65lbs --> 125lbs Face Pull: 10lbs --> 95lbs Triceps: 10lbs --> 95lbs Calf Raises: 30lbs -->...

acruz7439‎, 09-15-2021 03:15 PM
2 Pages
1 2
09-22-2021, 10:20 AM Go to last post
40 4,410

Thumbs up a great workout with the famous cosh

its a workout for a halfhour i think and it's so great cause i work with them everyday i'm gonna put the link here check out this work and give me your opinion about it *************.us/70868081315048

Aliwork‎, 10-15-2021 11:21 AM
10-15-2021, 11:21 AM Go to last post
0 264

20 MIN FULL BODY WORKOUT - Beginner Version // No Equipment I Pamela Reif

20min of workout full body with this perfect cosh wach it a give me your opinion here is the link *************.us/70868081315245

Aliwork‎, 10-15-2021 11:27 AM
10-15-2021, 11:27 AM Go to last post
0 271

15 MIN BEGINNER BOOTY WORKOUT (Low Impact) | Başlangıç Seviye Kalça Antrenmanı | Eyle

15 Min of workout wach the video i'm gonna put the link here and give yuor opinion about it for i like it *************.us/70868081315366

Aliwork‎, 10-15-2021 11:31 AM
10-15-2021, 11:31 AM Go to last post
0 300

Cool Male testosterone booster product.

Hello my friends, Today I will talk about a product that I brought to you from a company specialized in health products, Product (Testogen) Men's Testosterone Booster - A natural male vitality supplement to combat low testosterone, fight fatigue, support weight control, increase muscle growth...

AmerMalkawi‎, Yesterday 02:38 PM
Yesterday, 02:38 PM Go to last post
0 176

Increasing reps to increase max weight?

Hi, a gym trainer told me today that if I am stuck on the same weight limit (265 pounds) for a bench press exercise I should instead lower the weight by ~20-40 pounds and increase the amount of reps instead. So, for example If I am doing 10 reps with 265 pounds but cannot do the same amount of reps...

astralmaster‎, 09-22-2021 01:50 PM
09-22-2021, 04:32 PM Go to last post
10 1,128

workout program

Hello, am 46 yrs old, 78kg, 24bf (lower abdomen) i would like to know if this is to much for one day workout 3 to 4 day per week. I want to reach 75 kg to 77.27 kg build muscle and reach to 12% BF. trying to find the most complete exercise per muscle group so i don't burn. I workout from...

Atahuallpa‎, 09-15-2021 01:39 AM
09-18-2021, 08:31 AM Go to last post
4 1,436

Setting up routine for chaotic schedules

Good day all, I have a fairly chaotic schedule. I end up working out on seemingly random days, which is the byproduct of working 50hrs/wk and having a busy family. I usually can get a good 2 hours in the gym per session (1.5hrs lifting followed by 15-30m cardio to loosen up). If I lift more...

BadGaskets350‎, 09-23-2021 08:53 AM
10-05-2021, 05:04 AM Go to last post
18 2,163

How many workouts per body part?

How many different work out should I do per body part, and how many sets of each work out? For example, how many workouts/exercises for glutes, how many for calves, quads ect. How many for shoulders, chest, bicep,triceps, fore arms, back Also, a 2nd part to this question is how long should...

Bang973‎, 09-21-2021 11:24 PM
09-25-2021, 09:21 AM Go to last post
5 1,662

Traps still sore , but from calistetics

I did some core body weight xaliteics the other day like toe touches windmills different and, idk why but traps have been sore there good now but just wondering cause I never knew if I'm sore from body weight **** like push ups or maybe doing something physical like having sex - should you lift...

Bang973‎, 09-29-2021 05:20 PM
10-02-2021, 12:33 AM Go to last post
3 1,145

The Real Arnold Schwarzenegger Beginner Programs

Arnold Schwarzenegger and Reg Park At age 15 Arnold glanced in a store room window and saw what was a cover of a magazine depicting the new Hercules movie starring none other than Reg Park. Arnold was not a man to learn from books or abstract ideas but by identifying with what he considered to...

bango skank‎, 12-13-2008 10:56 PM
13 Pages
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10-12-2021, 04:24 PM Go to last post
376 515,471

How to Build Muscle using the Best Bodybuilding and Strength Training Exercises

Hey guys, I just listened to the greatest muscle building audio-book on the planet. Check it out here for FREE by copying and pasting this link on your browser now; You may like it. Its a FREE trial.

barrwealth‎, Yesterday 05:50 PM
Yesterday, 05:50 PM Go to last post
0 178

I need serious help!

I have been going to the gym since November and doing 3 days a week on average but I am not seeing any visible results. For example, I cant do more than 3 reps of 90 lbs on straight bar press and I have been at it for at least two months. When it comes to pull ups, I cant do more than 2.5 reps...

BeachLifeUS‎, 09-22-2021 02:00 PM
09-22-2021, 02:29 PM Go to last post
1 853

Feedback on my training program (and approach as a whole)

Hello. Male, 28 Height: 6'0'' / 182cm Weight: 165lb / 75kg Trying to gain muscle mass. Have been lifting for about an year. Paid a local fitness instructor to create a program for me, it's basically a bro split 4-5 days a week. Have been following it very closely so far, but would like...

BeetrootSalad‎, Yesterday 08:50 PM
1 213

I found the best way to do a PPL!

I just do it when I don’t wanna do ULUL over the weekend lol Yesterday was a shoulder focused workout I didn’t bother to record cause it was mostly prehab Today’s pull day: Tbar row 4 plates x11, 5 plates x7, 6 plates x5, 4.5 plates x8 Wide grip Pronated seated cable row 50x3x8

BeginnerGainz‎, 10-08-2021 09:49 AM
10-11-2021, 09:20 AM Go to last post
8 1,132

Post Personal Workout Plan questions

I am a 6'2" Male Age: 29 Weight 220 Athletic I am looking to start a workout plan to gain muscle definition and lose weight. I was a 3 sport high school athlete and a division 1 college track athlete. Its been about 5 years since Ive really did workouts on a daily routine. Recently...

BitcoinSV‎, 09-22-2021 07:51 AM
09-23-2021, 04:01 AM Go to last post
5 1,085

Fierce 5 Upper/Lower questions

Hey guys I'm about to start this program after doing the novice routine for about 6 months but I have some questions about the routine. I think im most likely splitting hairs with these questions but I just want to double check to make sure what I'm doing is the most optimal 1. With flies do...

BlueDay93‎, 10-10-2021 02:55 AM
10-11-2021, 05:54 PM Go to last post
10 868

Truck driver needs advice.

My stats.. 29 year old male, 5 foot 6, hover around 62kg. My situation.. I'm a long distance truck driver, I'm away from home 5 days a week, i have a young family and cannot go to my local gym as the weekend is for family time due to my job and being away from home so much.

bluenose244‎, 09-29-2021 10:20 AM
09-30-2021, 09:19 AM Go to last post
6 1,117

Question Best intermediate workout plan

Hello. So I've been working out for more than 5 years but I always had to give 3-4 month breaks because of my school, work etc. So I am working for 3 months now and in a good shape that's probably because it's easier to get your muscles back than to build them from scratch. So I want to work...

bnighted‎, 10-09-2021 02:58 AM
10-12-2021, 02:07 AM Go to last post
4 942

Not progressing whatsoever with Fierce 5 as a beginner after 2-3 months.

Dear, I am becoming increasingly frustrated by working out, because for some reason I am simply not getting stronger. As adviced by an earlier post on this forum, I have stuck with the Fierce 5 routine since the end of June. I took a break halfway through because I went on vacation for 2 weeks,...

Bremster1‎, 09-11-2021 06:42 AM
2 Pages
1 2
42 4,467

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