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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 VII

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

nightanole‎, 11-07-2020 06:13 AM
13 Pages
1 2 3 4 5 ... 13
05-09-2021, 05:19 AM Go to last post
381 96,289

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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3,012 1,197,582

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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04-16-2021, 12:31 AM Go to last post
704 820,372

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
1 2 3 4 5 ... 24
04-15-2021, 08:12 AM Go to last post
696 1,366,963

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
03-17-2021, 07:01 PM Go to last post
84 336,211

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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01-08-2021, 04:28 AM Go to last post
964 982,718

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 2,778,403

3x3 vs 3x8 hypertrophy

I personally prefer lower reps than higher reps and use the principle of it's how many hard sets you do to create stimulus rather than how many reps. So with this being said, would 3x3 with a higher weight create the same stimulus to grow as say 3x8 would? Also as a separate question rather than...

safcpaul‎, Yesterday 12:33 AM
Today, 11:57 AM Go to last post
11 499

Finally 12 straight weeks of lifting done...nothing to show for it lol

This was my 12th week, it's been a low stress week after performance finally started to decline last week, been yawing between sets. I remember being told here to first lift for at least 12 or so weeks before making any conclusions and that was my main focus-to show up every time and never miss a...

Animal2692‎, 05-07-2021 05:06 AM
5 Pages
1 2 3 4 5
125 3,164

I want your opinions on this Split

So i've been on a Full Body split ,three days a week, for 10 months. I was doing great with it but now i decided i will change things a bit because i want to hit the gym more frequently. the split i'm thinking of would be a two day split. An Upper day, but with no direct arm training, and the...

phoenix0096‎, Yesterday 02:21 AM
Today, 06:46 AM Go to last post
14 494

Effective programme for a working father of 3?

Hi all! I'm a 34 years old male. My height is 175 cm and I weigh 68 kg. I have three kids from age 1 to 9 and a full time job. I would like to start weight lifting again. The past 10 years I have done Stronglifts each year, had a break (due to anything from sickness to travel) and then repeat,...

FatRonaldo9‎, Yesterday 04:18 AM
Today, 06:06 AM Go to last post
2 266

New here

So I gained some weight during this whole Covid deal and now I'm trying to cut. I am 65kg and 5'9. Any suggestions?

GlobeTrotter213‎, Today 05:09 AM
3 123

Workout Split

Hey guys, hope your well and safe. I have been working out for almost 2 years now and have been doing the Chest/Tri, Back/Bi/ Shoulders / Legs split. After shifting from beginner phase to low intermediate, I decided to add arms day to my split too. Pretty much after a rest day I do Chest/Triceps,...

HCTILG‎, Yesterday 06:42 AM
Yesterday, 07:45 AM Go to last post
4 247

Help - Best programme for me?

Morning all, First of I apologise if this is in the wrong place, or if you get 100s of similar questions specific to the person on a daily basis. I've read the stickied "Full Body vs Split Routines" and also "Strength vs Size" and I'm left rather confused, as there's lots of conflicting...

EriksenSpurs‎, Yesterday 03:31 AM
Yesterday, 06:15 AM Go to last post
14 295

Question Just started PPL, I feel like I'm missing something.

Hi, I'm 17 and just started a PPL split using my home gym (a basic incline bench with a rack built in, 17lb barbell, some plates, 10lb dumbbells, and resistance bands on the way). I'm quite a beginner so I'm wondering if my routine is missing anything or could be optimized more: Push day: Bench...

mumbomode‎, 05-09-2021 01:02 PM
05-09-2021, 08:18 PM Go to last post
3 360

Next steps to my natural limit

Ive been training hard for 4 years, following a fairly typical evolution of training styles from fullbody novice linear progression to upper lowers to more strength goals then back to bodybuilding goals with more of a split. Im somewhat happy with my results, but I want to really take this...

GetterOfGains‎, 05-06-2021 06:13 AM
05-09-2021, 01:36 PM Go to last post
4 673

End cycle early to take a deload on 5/3/1? Or just finish it?

Been doing Genewest's 5/3/1 template (basically a higher frequency template of 531 where you complete cycles within 2 weeks) and broke plateaus on all my main lifts. I finished 3 cycles of it so far but on my current one, the working weights have been feeling heavier and everything that was once...

Odifududix‎, 05-09-2021 11:47 AM
05-09-2021, 11:53 AM Go to last post
2 281

Help - Long 3 day full body workout. Is it okay?

Hey everyone, So I've been working out consistently for the past 2 years, but the thing is that until march I was doing strictly calisthenics (bodyweight workouts). Roughly a month and half ago I decided to make a change and start going to the gym instead. Until mid July I'll be very busy with...

IdoEZ‎, 05-09-2021 04:42 AM
05-09-2021, 06:03 AM Go to last post
2 342

Program for size + strength/power/speed?

My goals are primarily size/aesthetic based but I also care about athletic performance for combat sports (strength, speed, power). Is there a program that primarily focuses on size with some good attention to athletic performance for combat sports? The only program that comes to mind is the 4...

DogletDusk‎, 04-29-2021 10:01 PM
05-08-2021, 10:28 PM Go to last post
6 1,090

Exclamation running unless heart murmur

when I was eighteen years old I was diagnosed with ultrasound a heart murmur prolapse of the mitral, but the doctors did not give an opinion on this limiting themselves to the findings of the device that defined it as very mild without prejudice to competitive activity. Nevertheless I felt a lot...

Lastworkout‎, 05-01-2021 06:38 AM
05-08-2021, 10:28 PM Go to last post
12 1,263

Question Post lockdown advice?

Hi all, I'm a 31 year old, 5'10" male, 15 stone 5 lbs. I have a few tyres around the belly, the "moobs". I'm starting back at the gym in a couple of weeks and was hoping for some advice from the seasoned lifters. What's the best program (5*5, cube, high rep, low rep etc) and diet (keto,...

anthony267‎, 05-05-2021 01:06 PM
05-08-2021, 10:15 PM Go to last post
6 680

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
6 Pages
1 2 3 4 5 ... 6
05-08-2021, 07:30 PM Go to last post
153 36,623

Help - am i overtraining under training routine crap ?

Hello All, great forum. I need some advice, i've just turned 40 and just want some advice on my training routine I definitely have made progress and see a difference in my physique especially legs, but should i do more or less, am i doing enough ?. Week 1 Dumbbell Workout

foleyaxle‎, 05-08-2021 02:06 PM
05-08-2021, 06:31 PM Go to last post
2 337

how many days a week is max possible to train legs?

i am starting back up at gym & i am really motivated to grow my legs. i was wondering what is the max days per week i should train them for the most effective rest etc. any help would be appreciated 😁

rackc35‎, 05-08-2021 03:05 PM
05-08-2021, 06:24 PM Go to last post
3 342

SHORTEN my PULL routine by splitting the exercises, while keeping of effective?

Hi guys. I'm currently doing a PPL bodyweight routine, but my PULL routine Is too long in terms of time because i need 100 minutes at least to complete it ( while I spend 70 minutes for my push routine ) and I'd like to shorten this time while keeping my workouts effective. This is my current...

Boyadeh‎, 05-07-2021 01:07 PM
05-08-2021, 10:23 AM Go to last post
9 504

How Can I Take My Bench From 225 to 275 In 2-3 Months Recomping?

Hey everybody. I'm currently 19 y/o 5'8 178lbs at just above 20%BF and can bench 225. I really want to be able to bench press 275lbs but I also want to lean out a bit. The goal is to get down to 165lbs at 10%BF and Bench Press 275lbs I was wondering what would be the best program to reach my...

John5078‎, 05-07-2021 07:13 PM
05-08-2021, 10:00 AM Go to last post
8 552

Row: chest supported vs bent over

Hi, I've been including more exercises for my back. I've done bent over rows and been trying chest supported variations too not to work the lower back that much. every time I do chest supported I only feel my traps and rhomboids doing the work, and not the lats. I used to do it with dumbbells and...

Alexlarex‎, 05-04-2021 10:43 AM
05-08-2021, 06:03 AM Go to last post
4 790

Workout Split Problem

Little background: I started lifting properly and consistently using Arnold's techniques Fall/Winter 2020. I lifted before that, but with no intensity. I had amazing pumps. Winter/Spring 2020-2021 my buddy took me out of the gym for the most part and sent me to the track and pull-up bars. So I did...

BigGriff85‎, 05-06-2021 06:14 PM
05-08-2021, 05:57 AM Go to last post
3 608

Train less often or eat more?

I've recently bumped up my training days from 3-4 times a week to 4-5 times a week. I'm recovering well, not feeling tired, joints aren't aching, ... But I haven't even gained 0.1kg in two weeks even though I was gaining weight (0.25-0.5kg a week) before. I bumped up calories from 2600-2700 to 2800...

Nelg1993‎, 05-06-2021 01:07 AM
05-07-2021, 10:14 PM Go to last post
5 709

How much rest to my legs need?

I do legs about every 3 days. One of the days I focus on them and the second day is just some odd squats as a secondary thing like during back or chest day.. But I'm also walking to the gym everyday which is a 3 Mile round trip. And I'm in the gym 5 to 6 days a week, 1 to 2 hours. I'm just...

rale317‎, 05-06-2021 08:35 PM
05-07-2021, 08:15 AM Go to last post
6 599

Fast reps

There's a woman at my gym who is pretty jacked and has low bf. Her workouts seem to be in the 8-15 rep range and she goes from exercise to exercise busting out reps pretty fast. I've read a lot about time under tension and hypertrophy exercise use slower reps but it seems to be working for her....

OldPapa‎, 05-06-2021 07:33 AM
05-07-2021, 12:57 AM Go to last post
8 671

Cut back on exercises?

I've been doing calisthenics for 3 years on and off same with weights. My goal is to be fit cut up and have functional strength. Lately I've leaned off the calisthenics and stirred more towards weights and less cardio. Friend of mine is saying I'm doing too much working out and it's hindering my...

Stann90‎, 05-05-2021 07:39 PM
05-06-2021, 04:53 PM Go to last post
13 840

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