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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 02:07 PM
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2,997 1,165,938

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

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

nightanole‎, 11-07-2020 07:13 AM
9 Pages
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02-24-2021, 05:35 AM Go to last post
250 57,238

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 07:27 PM
23 Pages
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02-20-2021, 10:50 AM Go to last post
689 789,397

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 12:51 PM
24 Pages
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02-16-2021, 09:43 PM Go to last post
691 1,337,148

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 07:00 AM
3 Pages
1 2 3
02-15-2021, 01:29 AM Go to last post
83 318,094

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 07:55 AM
33 Pages
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01-08-2021, 05:28 AM Go to last post
964 945,261

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 09:28 PM
365 Pages
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04-19-2016, 01:44 PM Go to last post
10,927 2,735,083

Nice systematic review on the various autoregulation methods for maximum strength It's a systematic review published last month without a meta-analysis. In the introduction they walk thorough the history of auto-regulation, then they go through 15 studies that utilize various methods and discuss pros/cons of them in the discussion. It's dry...

Heisman2‎, Today 08:15 AM
Today, 09:12 PM Go to last post
12 291

Smile What kind of routine for this kind of body?

Hi everyone, I am a 24 years old male and have been lifting weights for about a year now. I am 175cm and 67kg and I used to be around 90kg so I kind of look skinny with a bit of fat covering up my muscles (especially in the abdomen/love handles area). I am posting this thread because after many...

DazedALX‎, Yesterday 04:40 PM
Today, 07:45 PM Go to last post
7 378

Can anyone explain what's happening now?

Alright so this where I'm inexperienced at when it comes to lifting. After 2 weeks of hitting the weights hard at 6 weekly sets, full body 3x a week split, progress is looking like it's about to come to a halt. I've made rapid progress on every single lift adding weight and reps left and right very...

Animal2692‎, Yesterday 11:27 AM
2 Pages
1 2
Today, 07:23 PM Go to last post
41 1,083

Question How to do HIIT when bulking ?

Hey, i need advice. Im bulking, but im still doing cardio (steady state running, 30 minutes daily or every other day). I like it, but i want little change sometimes, so i was thinking about HIIT cardio (sprints). 30 min steady state is very good for me, because it wont hinger my gains, but i know...

Trineu‎, Today 09:38 AM
4 120

Looking for calisthenics programs

Hello all, I do some strength training on MWF using Gray Skull LP app.. Twice a week I would like to add some calisthenics. Would this be advisable? Also, I’ve been wearing the web for calisthenics programs and cannot find anything usable. So many, lifting programs out there people...

czulsk‎, Today 03:03 AM
Today, 03:03 AM Go to last post
0 207

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 06:24 AM
2 Pages
1 2
Yesterday, 10:00 PM Go to last post
59 11,508

Back in the gym after many years.

My gym opened back up and had a nice resolutioner deal, so here I am. It's been 5 years since I lifted and about a year since I've been in the gym at all. My autism will surely make these posts erratic and hard to follow, but there will be gains. Initial goals are to lose a ton of fat...

Mr.Bill‎, 02-05-2021 03:24 PM
Yesterday, 03:28 PM Go to last post
6 2,025

Transitioning from Keto to gain muscle advice.

Hello everyone, Hoping I'm posting in the correct forum section and if someone can give me some advice. I have cut out all junk food since October 2020 and mostly been on a Keto diet. I was 265 lbs and now am 200lbs. I mostly walk every day and about a month ago I started to do 100 push ups (10...

ivand82‎, Yesterday 11:14 AM
Yesterday, 02:34 PM Go to last post
2 283

The dynamic double progression method

Some of you probably already know about this so this is for those who don't or are looking for a solid progression method. This progression method is what I've instinctively been doing. I didn't know the name of it until now. Anyways, I think this is a better system because it meets your...

Animal2692‎, 02-24-2021 06:04 PM
2 Pages
1 2
Yesterday, 12:19 PM Go to last post
37 1,662

Thumbs up 61 Now Natty & Jacked

This last monday I decided to close the old thread with a Bang and with some seriously sweet heavy personal best lifts . Today is a New start, A more focused and determined aging but classy gentleman..I hope you like the New direction New determination, a more focused direction with way more...

charlievanriper‎, 12-19-2019 07:41 PM
6 Pages
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Yesterday, 05:23 AM Go to last post
171 48,432

Leg workout

can anybody suggest a good leg workout. right now i do... squats leg press leg extensions leg curls calves

SilentWarrior94‎, 02-27-2002 04:08 PM
Yesterday, 04:07 AM Go to last post
14 1,823

No gains...

Hi guys, I’ve been training for a year now and saw some real gains in the first few months but they’ve stopped dead for around 2-3 months now. I have changed over to a lighter weight but longer TUT plan of 8-10 by 5, will this help me get out of the plateau? The 2-3 month period I was pushing...

ipoody‎, Yesterday 12:21 AM
Yesterday, 03:18 AM Go to last post
6 452

Poll Poll: Favorite 4 Day Split


schoolstrength‎, 02-20-2021 10:44 PM
02-25-2021, 07:23 PM Go to last post
23 1,593

Keep on breaking PRs?

Hi guys I've kept on breaking rep PRs each and every workout for the last few months(5-10+ reps sets and even 15-20 reps sets) on big exercises which I perform in a way that redirects tension on the desired tissue (I.E. I don't bench press with the exact form that allows me to move the most weight...

Mattfers‎, 02-24-2021 11:10 AM
02-25-2021, 10:26 AM Go to last post
11 672

Add negative pull-ups for more reps ?

Hey, i want to ask something. Im trainig classic fullbody training with weights, but i have some bodyweight exercises like dips/pull-ups too. Im training mainly for hypertrophy, so im trying to have 8-12 reps, which i can easily adjust with weight, but not with bodyweight. Problem is that i can do...

wariorpolni‎, 02-20-2021 05:52 AM
02-25-2021, 10:23 AM Go to last post
7 1,193

Lose more weight or try and gain more muscle mass?

I am an 18 year old 5' 6" male. I've gotten my body composition scan 3 times just for some back story - 9/20/19 - 191.7 pounds - 68.3 Skeletal muscle mass (pounds) - 36.8% body fat - 6/22/20 - 164.3 pounds - 69.9 SKMM

ovat0‎, 02-24-2021 01:55 AM
02-25-2021, 10:22 AM Go to last post
12 843

Any benefit to working out over hours?

Not talking about being in the gym for hours on end but rather I have chip up and dips bars at home and using them throughout the day. So taking for instance a typical Sunday I get up early but my misses sleeps in and makes the most of being lazy so for the morning I will be playing PlayStation and...

STRYDG‎, 02-24-2021 04:00 PM
02-25-2021, 08:51 AM Go to last post
2 550

Home training program + food advice

Hello everyone, I am new here and I hope I will find somebody who can help me with my bodybuilding starting journey. First, I would like to apologize, because I know there are a lot of topics about what I am asking, but I'm thinking that everybody might need different exercises program + food...

alx119‎, 02-23-2021 10:41 AM
02-24-2021, 05:25 AM Go to last post
3 712

Do I have enough volume on Leg Day??

So my leg days is below. I am wondering what people think about the volume/number of movements. I train a GST based program with the first movement being a progression towards 1RM and the supplemental lifts on a rotation of 5x5/10x4/20x3 depending on the week. (I also have a fractured disc in my...

lessgravity‎, 02-23-2021 08:29 AM
02-23-2021, 08:54 PM Go to last post
10 888

Question for you guys who train mostly for hypertrophy

What progression method do you use on your main lifts and isolations? As hypertrophy is an very easy given adaptation, has me thinking that it dont really matter as long you are increasing reps/weight when things get to easy and you fall out of that overload threshold (0-4 rir) What progression...

MacBody96‎, 02-15-2021 05:03 PM
02-23-2021, 07:48 PM Go to last post
15 1,699

I think I need to add volume ... pls help

Been following greyskull LP and keep missing reps after adding weight and getting to 135lbs x5 on bench and 115x5 on squats (deadlift is 215x5 and OHP is 95x5) 5ft 8inches and 168lbs - 20% bodyfat skinnyfat or maybe just fat? Lol. I’ve tried to progress with 250cal surplus, at maintenance and also...

TryingBB‎, 02-22-2021 06:27 PM
2 Pages
1 2
02-23-2021, 06:25 PM Go to last post
57 2,142

Question What do you think of my 5 day split?

Hello, so my gym is only open Monday - Friday. I’ve done ppl and other splits but it seems my body is responding well to training one muscle group per day. What do you guys think of my exercise selection, sets and reps, as well as goals for my age/weight. I am: 176cm, 68kg, 20 years old. This is...

LucaShredArnold‎, 02-23-2021 06:03 PM
02-23-2021, 06:03 PM Go to last post
0 648

Do i work biceps with neutral/pronated grip ?

Hello, i want to ask something. I train classic Push/Pull/Legs routine. At my pull day, i train compound movements and only at the end of my workout i do 3 sets of biceps curls as only isolated exercise. I do just 3 sets, because i was thinking that biceps is working at every pull movement, but now...

Trineu‎, 02-23-2021 12:23 PM
02-23-2021, 01:28 PM Go to last post
2 619

Joining a gym this Friday, my new routine

I've gone rogue from weighted calisthenics. I got sick of weighted pistols squats being such a pain in the ass to do, I was like I need a barbell. I'm going to still keep the volume and split the same. 3 sets per exercise, 5-8 reps each, 0-1 RIR Monday: Upper A Close grip bench Weighted...

Animal2692‎, 02-11-2021 05:58 AM
3 Pages
1 2 3
02-23-2021, 01:06 PM Go to last post
68 5,674

What is the best program to shed fat but keep muscle growth?

Is there any links here for direction?

Jorg1995‎, 02-23-2021 04:40 AM
02-23-2021, 11:31 AM Go to last post
4 818

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