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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 07:13 AM
22 Pages
1 2 3 4 5 ... 22
656 259,846

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
102 Pages
1 2 3 4 5 ... 102
01-11-2022, 09:38 PM Go to last post
3,033 1,319,522

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
25 Pages
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12-31-2021, 10:38 PM Go to last post
721 915,048

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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697 1,470,147

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
11-28-2021, 09:35 PM Go to last post
86 398,203

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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09-09-2021, 01:16 AM Go to last post
968 1,120,273

Sticky Thread Sticky: Am I overtraining?

In response to this question, asked several times per day in this forum, consider this: Due to a large number of variables from one trainee to the next, no one can look your written routine and declare it "overtraining" or "too much." Instead of posting your routine in all it's detail while...

ironwill2008‎, 11-21-2018 08:29 AM
11-21-2018, 08:29 AM Go to last post
0 51,797

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 2,999,872

An Ode to Conjugate Training

This is my ode to Conjugate, which has been so good to me. This thread is for discussion on all conjugate concepts. What is Conjugate Training? It’s a type of training that aims to help you progress on multiple aspects of training simultaneously. Conjugate can be as complex or as simple as you...

CW47‎, 11-15-2021 10:03 AM
2 Pages
1 2
56 7,438

Any advice on workout plan - dont want chicken legs

Hi All !! Trying to figure out - where to go with my fitness and work out goals. Covid caused me to gain a lot of weight and made me unfit, so trying to get myself into shape - Just started back in the gym - after a number of months just training from home with a bench and dumbbells My goal...

han200a‎, Today 05:02 AM
Today, 11:20 AM Go to last post
4 218

"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 08:03 PM
272 Pages
1 2 3 4 5 ... 272
Today, 11:00 AM Go to last post
8,154 2,009,068

Rate my work plan

I have access to a plop and dips bar and a barbell with a rack to do overhead press and squats Workout A Squats Dips Pull-ups Overhead press Bicep curls Press ups

Soulman2477‎, 01-12-2022 11:20 AM
2 367

Cool FreakMode

Hi Guys, Recently I subscribed to the FreakMode training program and I have a couple of doubts about that. 1. The program is not talking anything about Stretches. By default is it necessary for stretching pre/post workout? Or we can leave it? 2.How do I change single workout in the...

Vis1987‎, Today 04:00 AM
1 138

Think I wanna do a bro split?

So I’ve been toying with the idea of a bro split for a while now I think I hit on the best way to do it. Any input is welcome. Back and rear delts -Upper lat row with need to stabilize for erector gains (T-bar row or seated cable row) -Lumbar lat row (probably a chest supported row) -Lower...

BeginnerGainz‎, 01-11-2022 01:55 PM
2 Pages
1 2
Yesterday, 10:35 PM Go to last post
41 1,722

Advice for cutting

I’m just finishing up my first real bulk and am wondering what split more experienced bodybuilders prefer during a cut. I primarily used a 6 day push pull legs split for my bulk and have experienced solid results, but given that I’ll be in a deficit does it make sense to try and spur extra protein...

Duderguybro‎, Yesterday 03:37 PM
Yesterday, 04:20 PM Go to last post
2 198

How should i change my training schedule?

So I set 16 weeks for me then i wannna have a good body. My height is 185cm my weight is95kg im 26 Lastly om nt going to the gym so consistently, im doing uper body tweice a week und lower body just once. Thinking about swirchint to full body 3times a week and doikg more for my arms, doing zero...

Pyromane‎, Yesterday 10:25 AM
Yesterday, 10:25 AM Go to last post
0 170

Deloading and MEV

How significantly does a week-long deload impact and reset MEV, typically? I’ve pretty much been doing a set amount of volume for a long time, so I would be surprised if a single week would allow me to, say, bring my main compounds down from 4 to 3 sets per session and my other accessories and...

Xpiro‎, 01-14-2022 07:24 PM
Yesterday, 07:15 AM Go to last post
5 317

Advice on work-out plan?

I'm 52, lifted quite a bit, but on and off, in my 20s. Stopped about 20 years ago. Started again about six months ago with a little work out area in my garage (power rack, bench, dumbbells). Been watching a bunch of YouTube videos on different routines for different muscle groups (e.g.,...

userD6GMT0HVDAJ‎, 01-14-2022 08:14 AM
01-14-2022, 03:07 PM Go to last post
1 209

Cool Rate my 6 Day Split

Hey everyone, hope you are all well. Can you please rate my excel i have here with my split/workouts etc. My goal is to lose another 30lbs as i am 233.1 now. Here is my current picture ALSO attached. I have still need to lose belly and build bigger chest.

FlexITFitness‎, 01-14-2022 10:39 AM
01-14-2022, 11:22 AM Go to last post
4 244

Leg Squat Weight

What’s the recommended weight to add between leg squat sets? I usually add 10 lbs. for the next set, but some have said to go up (or down) by 20 lbs. What’s the optimal weight?

MidLift14‎, 01-13-2022 03:18 PM
01-14-2022, 01:25 AM Go to last post
1 283

Question Less cardio sessions vs more ?

Hello, i have a question. My main goal is muscle building, so im eating at caloric surplus. I want to add cardio into my routine for general health. Lets say i want to do 120 minutes of steady state cardio per week. Is there any benefits/downside in doing it less frequently, but for longer ? I mean...

Bozekk‎, 01-10-2022 11:53 AM
01-13-2022, 07:17 PM Go to last post
2 568

Finally got some weights. Thoughts on what I plan to do?

I am a beginner. 28 years old. I need to gain weight, as a side note. I have done a lot of reading and watching about weight lifting over the years and finally got some weights, etc. Here is what I was planning on doing. Let me know what you think about it, or feel free to suggest another...

ChickNPicker93‎, 01-12-2022 06:57 PM
01-13-2022, 05:18 PM Go to last post
8 434

Smile Can anyone recommend any good bodybuilding books?

Hi everyone! I'm a 20 year old male who has been on a push-pull routine for a bit over 2 months now. I have become stronger, but im not noticing muscle gain. I gained weight due to increased caloric intake (but most of it is clearly fat). I am very consistent and enjoy lifting. My goal is to become...

HonorTillTheEnd‎, 01-12-2022 01:59 AM
01-13-2022, 03:57 PM Go to last post
7 550

Training by feel rather than a plan

Any of you train by feel? For example rather than having specific parts you train each day.. you go by feel. Example. Your shoulders and hamstrings feel fatigued but quads and chest feel fresh so you train quads and chest. Next day your arms and hamstrings feel fresh so you train them. Etc. Still...

safcpaul‎, 01-09-2022 08:04 AM
01-11-2022, 01:23 PM Go to last post
20 1,278

New to fitness! Dumbbell, Pull up bar workout?

Gotten a little fat so I decided to start working out, I was wondering if this plan would work as the only equipment I have access to are 40kg adjustable dumbbells, a iron gym pull up bar and a workout bench. I haven't done any sort of strenuous exercise in around 2 years, so I'm pretty weak. ...

EdwardoHernand‎, 07-06-2013 02:01 AM
01-11-2022, 09:13 AM Go to last post
10 11,721

What should I do now? Shoulder pain, scared to keep lifting

Hey all I have been lifting for a few months following the Greyskull LP. I came in a complete newbie going from video gaming all day with bad posture to weight lifting instead. I had been doing very well for myself and was seeing a good amount of gains. A few weeks ago I noticed my shoulder getting...

Sparta1234‎, 01-10-2022 05:41 PM
4 602

Fierce 5 questions

Hey guys. Got some questions Im reading through f5 forum, am at page 67 so got a long way till ive readed it all Have been away for along time and my lifting also stopped for a long time. Now ive got covid but once Im cleared to go out again ill be hitting the gym again. In a caloric deficit. So...

Sprinter91‎, 01-08-2022 10:49 AM
01-10-2022, 10:57 AM Go to last post
12 1,174

PHAT/PHUL - Is it beneficial to split strength/hypertrophy on different days?

I've been looking into powerbuilding-style routines and the above seem to be quite popular. Both are similar in that they have dedicated days for strength-based work and different days for hypertrophy/higher rep work. I get the premise, however to me it doesn't make much sense as there is a...

croydon86‎, 01-08-2022 04:01 AM
01-10-2022, 06:39 AM Go to last post
10 1,251

At a crossroads with my training after getting to my 200lb weight goal

I started my journey about 4 years ago at just 120lbs. I spent 18months or so just trying to eat more without training until finally joining a gym. Here I am a couple years later and i've gotten a lot stronger and have reached 200lbs. Yes i'm carrying a bit of extra timber but after being so...

unoaime‎, 01-10-2022 01:40 AM
01-10-2022, 01:40 AM Go to last post
0 529

At 35: is it too late to start

Hello everyone, I am 36, ( 170 cm, 67kg) always wanted to have a good physique but never achieved it coz of many factors lack of intent, work pressure etc etc . My body has always been skinny fat means my legs and arms are lean and whatever weight I have is in my stomach. I am not sure if it...

prth2311‎, 01-05-2022 03:46 AM
01-10-2022, 01:30 AM Go to last post
15 1,913

Home cardio questions

Hello people! Nice to be here. As per new year resolution i wanted to become more fit so here are some questions for your experience. I am 28 male, i lack consistency in training but i always do something every like 2-3 months active, 1-2 inactive. Have tried, gym for lifting, running,...

vkap1993‎, 01-09-2022 08:31 AM
01-09-2022, 08:31 AM Go to last post
0 614

I think I'm ready to start...

Idk why my profile says I'm 52, I'm definitely not lol. I'm 30 and I feel like I'm ready to start going back to the gym, but I want to do it right this time. How should I workout to drop weight? Is it better to just focus on cardio to drop the fat and then do weight training? Or would it matter? ...

AllofaSutton30‎, 01-04-2022 10:41 AM
01-08-2022, 04:07 PM Go to last post
2 1,240

Tracking progress-pyramid, reverse pyramid, straight sets too

Just sharing my new tracking sheets. I made these primarily because I am using pyramid training so much more and hit sets from 30 reps down to singles too. I like it so far…always a way to chase numbers no matter what rep range I am working in. So far, this has been highly motivating for me...

coachcalande‎, 01-08-2022 02:06 PM
01-08-2022, 03:53 PM Go to last post
1 718

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