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Forum: Workout Programs

What workout is best for your goal?

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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
25 Pages
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07-23-2024, 11:02 AM Go to last post
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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
26 Pages
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07-22-2024, 01:46 PM Go to last post
776 1,206,262

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
4 Pages
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07-22-2024, 01:43 PM Go to last post
106 592,651

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
105 Pages
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07-22-2024, 01:42 PM Go to last post
3,124 2,441,352

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
37 Pages
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07-13-2024, 10:45 AM Go to last post
1,104 636,963

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
0 100,122

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 4,222,101

Struggling with Muscle Gains Despite Consistent Training: What Am I Missing?

Hi, I am Jinnox Bolt. I've been training consistently for the past six months but haven't seen the muscle growth I expected. My diet seems on point, and I follow a well-rounded workout plan. Could there be something I'm overlooking? Any tips or advice would be greatly appreciated!

Jinnoxbolt676‎, 07-23-2024 11:01 PM
Yesterday, 08:32 PM Go to last post
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markrobert2212‎, 06-25-2024 10:27 AM
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Post ===> 💪 Fitness app 💪 <===

Hi guys, we created a mobile (Android and iOS) fitness application for workout tracking. website: app name: SatisFIT 💸 95% of the functionality in the application is and will be completely free. So no financial investment is required from you. 📋 The app includes the following...

fuwllxusmte‎, 07-23-2024 10:50 PM
07-23-2024, 10:50 PM Go to last post
0 45

Training on wed/sat/sun

I was running F5 but I'm finding it difficult to carve out three non-consecutive days a week for training due to my work schedule. Is there any program or modification of F5 that fit well with training on Wednesday, Saturday, and Sunday?

Herdicasa‎, 07-19-2024 07:40 AM
07-23-2024, 05:27 PM Go to last post
13 689

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garykeith22‎, 07-23-2024 03:08 PM
07-23-2024, 03:08 PM Go to last post
0 136

Can I follow Fierce 5 as a detrained novice looking to slow cut?

I stand at 174 cms or 5'8.5 inches tall. My bodyweight currently is around 154 pounds. While many of you might consider this to be a situation in which I have room to gain more weight, my bodyfat unfortunately is too high for it to efficiently gain muscle. I don't personally believe in recomps...

AJLIFTS432535‎, 06-21-2024 01:06 PM
07-22-2024, 02:28 PM Go to last post
7 1,286

Workout routine to augment Pole Dancing?

Hey All! My dear wife has been training in pole dancing for the last year or so, twice a week, and she's having a blast. She has made fantastic progress but feels like currently her strength is what's keeping her from progressing faster and completing certain moves. She asked for my help in...

Cytix‎, 07-11-2024 03:48 AM
07-22-2024, 02:27 PM Go to last post
8 865

Question about beginner programs

Many beginner programs prescribe increasing the weight by a certain amount each session. For example Jason Blaha prescribes an increase of 5lb on each exercise. When you stall you reset by 10% and start increasing again. For those who struggle with recovery at this intensity, is it ok to use...

mathgainer‎, 07-03-2024 03:51 PM
07-22-2024, 02:26 PM Go to last post
6 744

Do single sets work?

There is this old book from the early 1900's called "muscle control and barbell exercise" by an Indian lifter. It can be found easily online. If you look at the photos of bodybuilders at the end of the book, you will see that some of them are quite jacked. The thing that interests me most is...

mathgainer‎, 06-13-2024 04:27 AM
07-22-2024, 02:24 PM Go to last post
9 1,530

Correcting my workout plan

Getting back into lifting consistently and currently trying to bulk but maintain athleticism. My current workout plan is ### Push 1. Bench 5 × 5 88-90% 2. Bench 3 x 8 Move weight fast 3. Shoulder press 3 sets of 10-12 reps 4.w Weighted Dips *: 3 sets of 8-10 reps 5. Skull Crushers**:...

M3WD‎, 06-26-2024 03:24 PM
07-22-2024, 02:22 PM Go to last post
10 888

Rp style training vs keeping rir and volume constant?

Does it really matter what method you use in terms of hypertophy? Like in rp style training where you increase set while dropping your rir down in a mesocycle, vs keeping set and rir constant? What progression method do you enjoy the most to use on hypertrophy programs?

JitsuLifting‎, 06-29-2024 03:25 PM
07-22-2024, 02:21 PM Go to last post
10 1,133

"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
278 Pages
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07-22-2024, 02:20 PM Go to last post
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lanceall23‎, 07-21-2024 01:12 PM
07-22-2024, 01:55 PM Go to last post
1 160

I need a new workout plan

I've been lifting for the past 10 months 3x per week. Started doing the fierce 5 beginner program which mainly focuses on compound movements at low reps. I gained 15 lbs of muscle in 8 months. The last 2 months I've only gained 1lb. Looking for some ideas on a new workout.

youknowit84‎, 07-18-2024 11:36 AM
07-22-2024, 01:54 PM Go to last post
9 494

WS4SB3 for BJJ (Westside - Jiu Jitsu)

After not lifting for 10 years, I have returned to the gym to do Joe D's program. I had great success with this program from age 15 to 19 (now age 31). I've modified the program slightly to fit my jiu jitsu training schedule. I am a BJJ blackbelt and have taken time off competing to focus on my...

Ciano123‎, 05-26-2024 06:48 AM
3 Pages
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07-22-2024, 01:53 PM Go to last post
60 7,774

Rep ranges

I’m currently using the bare bones Viking program. Let’s take the bench press: he prescribes using 4 sets to accomplish 32 reps. Let’s say workout progresses as follows: Set 1: 12 reps Set 2: 9 reps Set 3: 7 reps Set 4: 4 reps Would I get the strength benefit from that 4th set because...

reignman76‎, 11-18-2018 02:52 AM
3 Pages
1 2 3
07-22-2024, 01:48 PM Go to last post
72 3,163

Workout program: YAY or NAY?

I would appreciate if you could tell me your opinion on this program and explain your reasoning, thanks. MONDAY: PULL Seated Cable Row Wide-Grip 3x10, 1x12 Lat Pulldown 3×10 Dumbell Pull Row 3x12 each hand Cable Pulldown 3×12 Leg Extension 3x10 Barbel Curl 3x12 Seated Zoltan Curl 3x10

Vuk123456‎, 07-20-2024 07:27 AM
07-22-2024, 10:35 AM Go to last post
23 714

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Alongthe‎, 07-22-2024 01:04 AM
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Lightbulb Train to loose weight due to medical stuff

Hi everyone, In short, I am a healthy person with a recent discovered condition which forces me to loose weight, get fit en reduce my stomach size to <90 cm. In order to do so, i started a no to low carb diet, and I am indeed loosing weight (3,5kilogram in 2.5 weeks). Also i hit the gym,...

cembos‎, 07-18-2024 01:35 AM
07-18-2024, 01:59 PM Go to last post
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Which method is best? (Mike Mentzer)

Consider the following scenario. You are a novice doing 3x5 squats 3 times per week and adding 5lb per session. They are getting challenging at 250lb, e.g. you start to miss reps on your last set. You decide to deload by 10% and continue from there. There are multiple options from here, which...

mathgainer‎, 07-11-2024 05:16 PM
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businessdynamic‎, 07-17-2024 11:53 PM
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Lost some strength after one missed leg day

I’ve missed the second lower body workout last week due to being sick (I’m doing Fierce 5 intermediate) so this week I’ll probably fail on the front squats due to having missed that workout last week. The program says that I should reset if this is the second time I fail on a lift but since I...

JesusLancella‎, 07-17-2024 08:19 AM
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