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Forum: Workout Programs

What workout is best for your goal?

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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
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63 110,196

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
254 Pages
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Yesterday, 08:45 PM Go to last post
7,598 1,038,703

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
98 Pages
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08-18-2019, 04:35 PM Go to last post
2,927 808,250

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
22 Pages
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08-12-2019, 06:54 AM Go to last post
648 439,684

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
31 Pages
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08-09-2019, 07:52 AM Go to last post
916 535,260

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
23 Pages
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672 995,663

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 07:29 AM
11-21-2018, 07:29 AM Go to last post
0 24,889

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 2,209,401

Skinny guy looking for a routine

Hey, looking for a bit of help. Complete beginner in all of this. I've got some York dumbbells at home and I'm looking at starting to use them. I'm 21, 9 stone so pretty skinny. I'm looking for a routine I can do to start off at home, then eventually one day sign up to a gym. Does anybody...

iKingy‎, Today 12:17 PM
Today, 12:17 PM Go to last post
0 9

Turn your genetic flaws in to your biggest weapon

First off I would like to say to the mods feel free to move this post anywhere as I wasn’t sure which forum to post this on. Chest insertions too low, crooked abs, low shoulder to waist ratio, bad bicep insertions, tiny calves.... the list goes on for why people believe that they too can not...

xrayoki‎, Today 10:20 AM
Today, 11:41 AM Go to last post
2 99

Arrow Judge my Full Body 3 times a week program

I adapted the fierce 5 novice routine a little bit to add more volume on some things because I have been training for over a year so I am no longer really a novice, and also to accomodate my weaknesses. Let me know what you think Workout A: Squats 3x5 Bench 3x5 T-Bar row 3x8-12 Facepulls...

905letters‎, Today 09:53 AM
4 103

Fierce 5 novice

10 Months of working out i msxed out on noob gains. Can someone Tell me a Good bodybuilding style program not that 5 rep thing... 90kg 5 reps bench OHP 60kg 5 reps Rdl 95kg 8 reps

Advice1998‎, Today 11:21 AM
Today, 11:28 AM Go to last post
1 57

Fierce 5 Question

Hi all, I’ve been running the beginner’s Fierce 5 program for 4 months at the end of the week, and I’m about ready to give the Intermediate a try. Is it ok to run it 3 times a week instead of 4? Something like... Week 1: U1, L1, U2 Week 2: L1, U1, L2 Week 3: U1, L2, U2

Carolinas2018‎, Yesterday 03:56 PM
Today, 11:25 AM Go to last post
4 223

Is this a good full-body workout program?

Hey, I did the basic workouts in the stickies for sometime and decided to personalize it a bit. What do you think - any feedback? (Still relatively new to lifting). Maybe I should add reverse Lunges somewhere? I workout every other day (A, B, A, etc.) Do 4x6 for most of the exercises but not...

Frenchy612‎, Today 05:05 AM
Today, 09:45 AM Go to last post
6 162

Eric Helms, Andy Morgan and Andrea Valdez UL Novice routine

Hello community, I recently came up with the famous pyramids books from Eric Helms et al. and wanted to know your opinion regarding their UL Bodybuilding novice routine. I attach the template with my exercise selection (I added abs just for the pleasure). I was also thinking of adding face pulls...

rpedrosb‎, Yesterday 11:22 AM
Today, 09:37 AM Go to last post
3 220

Exclamation Leg day after intense cycling?

I cycled 120km this morning averaging 25kmh and my legs were dead after but now they're fine (same day but evening) except my right knee hurts a bit. I usually have leg day tomorrow, is it a good idea to do it or...?

content1234‎, 06-02-2019 01:39 PM
Today, 09:11 AM Go to last post
12 466

Red face can't increase Pull Up reps, please help.

Hello, so i am currently trying to increase my pull up reps. My current one set max is 4 "perfect" reps. But because ive always had terrible rounded shoulders they arent still perfect yet. I just cant get those shoulder a 100% down and ive problems to feel my lats contracting. My active...

MaxMusterman‎, 08-18-2019 11:39 AM
11 461

3 days full body vs. 5 days Upper Lower & PPL

I have been doing the Fierce Five Advanced 5 Day Lower/Upper LPP with a little modification and addition, the results were and is still great but I think I can no longer do 5 days due to schedule. Also I can say that the strict diet is the greatest factor to my body goals and strength. ...

vlake93‎, Today 02:47 AM
Today, 08:46 AM Go to last post
5 186

Question Periodization?

I have been lifting religiously for about 5 years now, I consider myself intermediate at best because of where I started, but I write my own programs and have been moderately successful. Recently I have been following a pattern of 5x5 on the main lifts (squats, bench, deadlifts) and a 3x10 pattern...

Dman1626‎, 08-16-2019 08:26 AM
3 294

Arm routine

Good afternoon guys I just graduated from a police academy and I’m working in an urban environment. I’m 31 years old, 5’10 160. I have decent definition but I need the size. Any help would be appreciated. I feel self conscious in my uniform. Thank you for the time guys

GoldenTaint‎, Yesterday 04:01 PM
9 257

Am I doing Pendlay Row Correctly? (Hamstring Pain)

Hi everyone, I have been doing pendlay rows for almost two months now. I really love this exercise. In a short amount of time it has helped boosting my deadlift. I can definitely feel that it is working my mid-back effectively and I get zero lower back pain. I am a Novice Lifter, have only been...

MHM117‎, Yesterday 03:13 PM
Today, 07:00 AM Go to last post
5 213

"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
266 Pages
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Today, 06:39 AM Go to last post
7,978 1,438,870

Question Good push workout?

my chest triceps shoulders goes like so: flat bench press 3 sets of 7 incline bench 3 sets of 7 dumbbell bench 3 sets of 7 and close grip bench 3 sets of 7. The week after I’ll change the reps to 6 and then after that I’ll change the reps to 5 then go back to 7 and increase the weight on all lifts...

Str3ngtht7ainer‎, Today 04:17 AM
Today, 05:50 AM Go to last post
2 124

Opinions about a full/lower/upper program

Hi, Can you please tell me what is your opinion about this workout program? - female, in her 30s - beginner (4 months of gym, once/twice per week until now) - normal weight - she also does swimming (also beginner) 2-3 times a week

jaxqen‎, 08-12-2019 04:05 AM
Today, 05:41 AM Go to last post
6 751

How much muscle can you gain a year?

So im 140lb and have been lifting for a little over a year now. Im trying yo figure out how much muscle I can expect to put on in 6 months of lean bulking. Im going with .25lb per week or a pound a month. My bench is 160×6 rn. Pr is 200lb×1 when I weighed 160lb Squat 180 ×7 Deadlift 230 ×6...

Lizzy3200‎, Today 05:17 AM
Today, 05:17 AM Go to last post
0 118

New to the gym. Not sure what exactly I need to do to achieve my goal.

Alright so I just started going to the gym for the first time around a week ago with hopes of gaining muscle mass. I go 6 times a week, working a different muscle each day. I'm 5' 6" and 138 lbs. In order to gain a better physique I have no idea if I need to loose or gain weight, I dont understand...

zXChrisVa‎, Yesterday 05:03 PM
1 141

Grip training in under 10 minutes?

Time is pretty limited for me. My normal weekly program is dialed in and I do not have time to add anything else in giving my current schedule. But I want (need) to add in some supplementary grip training. I do have two 10-minute breaks at work (I work at a desk) where I am planning to bring in my...

sen2two‎, Yesterday 11:41 AM
Yesterday, 06:21 PM Go to last post
4 209

Lightbulb Should I switch my workout routine - need help

I’ve been doing this 4 day a week split routine for about 6 months have adapted some new exercises into it and have increased sets and weight but feel it’s time for a change I want to switch to an upper lower split. This is my current 4 day bro split routine : Monday Back and biceps - pull ups...

milfhunter11‎, Yesterday 01:50 PM
Yesterday, 05:36 PM Go to last post
6 297

Novice to intermediate?

When would one go from being a novice and following a novice routine like fierce 5 to becoming an intermediate and following an intermediate program? Thanks Been lifting for 6 months: 5'5 male 112lbs 16 years old (17 in 2 months) Squat: 140lbs Deadlift: 150lbs Bench: 70lbs OHP: 60lbs

Andrew578‎, 08-18-2019 01:40 AM
Yesterday, 05:14 PM Go to last post
16 546

Best program for strength?

specifically of nsuns, Sheiko, conjugate, and any variation of 531, what do y'all think is the best for overall strength? I can't decide between these, need some opinions and comparisons. also if there's any others not listed that y'all think are great please do share

charwood19‎, 08-18-2019 08:49 AM
Yesterday, 04:39 PM Go to last post
14 537

Why am I not losing weight?

So I've mostly been doing cardio on the elliptical for 1 hour x5 days per week. I typically burn about 520 calories, I'll be drenched in sweat because i change inclines a lot throughout the workout. I limit myself to 1300 calories per day as well, just of whatever I want or feel like eating as long...

nicole019‎, 08-14-2019 09:27 PM
Yesterday, 04:37 PM Go to last post
26 1,320

Let's OHP 2,019,000 pounds in 2019!

All freeweight overhead presses count: standing or seated, barbell or dumbbell, strict press or push press. Warmup reps count. I'll start: 45x6 + 65x4 + 115x3 + 135x1 + 150x26 = 4,910

ECGordyn‎, 01-03-2019 10:58 PM
8 Pages
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Yesterday, 04:20 PM Go to last post
236 31,486

Post Will this work

I’ve been strength training for about 3 months, I hit a plateau and realised that my program was a bit crap so I decided to make my own, my goal is to increase strength and explosiveness, my program Is a push pull legs so on Monday I do 3 sets of 6 on flat bench, incline bench, dumbbell bench, and...

Str3ngtht7ainer‎, Yesterday 02:41 PM
Yesterday, 03:34 PM Go to last post
2 176

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