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Forum: Workout Programs

What workout is best for your goal?

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  1. Post your workout journals online so others can see what you are doing and follow your progress!

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  2. Discuss Olympic lifting and your personal programs.

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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
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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 58,193

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
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03-17-2021, 07:01 PM Go to last post
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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
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Sticky Thread Sticky: It's Go Time! THE CHALLENGE BEGINS 2.13.22

Our 4-Week Challenge was built to inspire you to think beyond your limits and find ways weekly to improve your overall health and fitness. All ready a beast at the gym or just getting started, it doesn’t matter - our team of master coaches will hit you with new challenges each week to test your...

ForumNature‎, 02-13-2022 12:55 PM
02-13-2022, 12:55 PM Go to last post
0 3,884

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
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03-24-2022, 02:03 AM Go to last post
3,054 1,381,710

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
26 Pages
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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
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Talking 20 MIN FULL BODY WORKOUT // No Equipment | Pamela Reif

the video copy link and open in ur browser ( ) NO EXCUSES ♥︎ a Full Body Workout that can do whenever and wherever you like. // Werbung You don't need any equipment or weights!! Targets the muscles of your whole body and gives you a QUICK SWEAT! The video is in full...

userRYCNPQ5XWJP‎, 04-17-2022 06:44 PM
04-17-2022, 06:44 PM Go to last post
0 313

Buy @

LifeStyle Keto Pills : What's more, fat consumes neatly, while carbs can withdraw you feeling drowsy and unenergized. Thus, you'll encounter the strength while you are taking the LifeStyle Keto Pills Ingredients. Also, numerous clients record encountering less desires and having a more reachable...

Michaewebse‎, 04-18-2022 01:19 AM
04-18-2022, 01:19 AM Go to last post
0 247

Discover the truth: Is a 2-minute plank good?

This is how long you need to hold a board to see real results At some point, you can't help but think about how long you want to hold a plank for results - without staying in the pose longer than you want to? We also thought about it. Let's dive into the details above all else: Here's why you...

vispacki‎, 04-18-2022 05:41 AM
04-18-2022, 05:41 AM Go to last post
0 246

Fierce 5 stall... again

A little about me I am 32 years old 5 foot 6 170 pounds. I have been a computer/game nerd pretty much all my life. Finally, at 30, I got tired of being weak and got obsessed with the gym. I went to the gym and saw some random guy squat 225 for a few reps and couldn't even fathom squatting...

userFF1WPDUR5SW‎, 04-12-2022 02:55 AM
04-18-2022, 11:18 AM Go to last post
12 1,243

Switching to PPL, does my split schedule look good?

Push #A Barbell bench 4x10, 10, 8, 8 Incline dumbbell 4x10 Pec fly 3x12 Dumbbell shoulder press 3x10 Cable lateral raise 3x10-12 Triceps pushdowns 4x10 Dips 4x10 Pull #A

mamba0824‎, 04-18-2022 03:36 PM
04-18-2022, 03:36 PM Go to last post
0 387

plank health benefits

On the whole, pause for a minute to figure out how to do an appropriate board. This will guarantee that you're drawing in the right muscles in the correct way and assist with forestalling injury. Whenever you've dominated the fundamental move, you can completely partake in the advantages of the...

planeta1513‎, 04-18-2022 04:21 PM
04-18-2022, 04:21 PM Go to last post
0 321

30 Minute Size/Mass Building program rec

I am looking for a routine that will help build size. Due to work schedule I have only 30 minutes in the morning. If there are any workout programs such as PPL, PHUL etc. that you believe can be done in 30 minutes or so I would greatly appreciate the tip! Doesnt have to be the best size building...

rglift1‎, 04-18-2022 12:25 PM
04-18-2022, 11:40 PM Go to last post
7 483

Lightbulb Hey, do you want to know how to begin? The most effective method to Start Exercising:

Normal activity is perhaps the smartest option for your wellbeing. As a matter of fact, you'll start to see and feel the advantages predictable actual work can have on your body and prosperity rapidly. Be that as it may, working activity into your standard takes a ton of assurance, and adhering...

bpraupp‎, 04-19-2022 06:14 AM
04-19-2022, 06:14 AM Go to last post
0 301

Plank: know the exercise that is worth 1000 sit-ups

Did you know that there is a more efficient way to tighten and define your abs? Meet the plank, the exercise worth 1000 sit-ups: Those who like to work out and take care of their body often dream not only of toned arms and legs, but also of a dry, toned and defined belly. The problem is that...

elias2022‎, 04-19-2022 11:45 AM
04-19-2022, 11:45 AM Go to last post
0 314

Rate my Routine please

Monday, wed, fri schedule. Goal is overall muscle gain and to hit 160 lbs. Im at 145 lbs. I started at 135 about a month ago. Current plan i do every time: Bench. 3-4 sets. 155/165/175/max out Squat. 3-4 sets. 165/175/185 Curved bar bell curl. 3 sets 70/70/max out Decline sit up...

Wilycoyote88‎, 04-19-2022 10:31 AM
04-19-2022, 01:51 PM Go to last post
12 679

5 Plank Mistakes That Make the Move Ineffective

1. Curving Your Back One of the most well-known board botches is curving the lower back, says April Whitney, CSCS. As your center begins to weariness, it's not unexpected to allow your midriff to hang toward the ground, making your back drop askew. Albeit this blunder doesn't necessarily cause...

Evaldodp‎, 04-19-2022 03:08 PM
04-19-2022, 03:08 PM Go to last post
0 303

Instructions to exercise with functional training

INSTRUCTIONS TO EXERCISE WITH FUNCTIONAL TRAINING Utilitarian preparation is a sort of activity that seems to be developments you make in your day to day existence. It tends to be useful for athletic execution, injury anticipation, and other regular wellness undertakings. How Functional...

user1DWRQBOQAWT‎, 04-19-2022 06:10 PM
04-19-2022, 06:10 PM Go to last post
0 359

Rate my Push/Pull/Legs

Hello, I wanted to know if this routine is good. I know that other factors such as rest and nutrition come into play but I wanted to make sure I was getting in the right workout. Please feel free to comment and guide a newbie :). PUSH (3 sets 6-10 reps per exercise) - Dumbell Incline...

IgnacioAparicio‎, 04-18-2022 05:42 AM
04-20-2022, 09:03 AM Go to last post
15 859

Strength standards

This is fun. Where do you fit in? I rate pretty daggone good in my age/weight bracket!

coachcalande‎, 04-16-2022 07:51 AM
2 Pages
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04-20-2022, 12:55 PM Go to last post
31 2,002

Smile Push-ups

If 100 Push Ups is not hard for you, then it will just be a short muscle endurance workout for you. It wouldn't over train or even pump your muscles significantly. It would be a waste of time or a nice warm up.

Thebeast1245‎, 04-20-2022 05:34 PM
04-20-2022, 05:34 PM Go to last post
0 323

1 🔥3 min PLANK workout to get flat belly

Why should you opt for this 30 day plank challenge? 1. Every exercise routine requires three things – strong core, defined stomach and stronger arms. Do we need to say anything else? 2. It has double impact – it helps you lose weight and build muscle too. 3. Undoubtedly, you will save a lot of...

flasio22‎, 04-20-2022 04:55 PM
04-20-2022, 09:23 PM Go to last post
1 338

Post SST - Advanced Training Technique + Training Example

Bodybuilders have long employed the SST method, which stands for Sarcoplasma Stimulating Training. It is difficult to apply to training. People frequently feel like giving up and question why they chose to be in that scenario, but after they see how their muscles have grown in size, they...

Rasteldi‎, 04-21-2022 03:07 AM
04-21-2022, 03:07 AM Go to last post
0 309

Thoughts on this. 6 day, strength/hyper program.

Hi all Looking for thoughts/opinions on the below 6 day program i've just written. Each muscle is hit twice a week. Between 2-4 exercises per muscle. The only muscle not hit twice a week is lats and upper back as i'm struggling to fit them in. Currently in a bulking phase. Maybe its over...

Sbrown27‎, 04-17-2022 09:39 AM
10 834 German Volume Training?

How's it going guys? After a quick search I didn't find any info on bb.coms' German Volume Training program so here is my question, has anyone followed their program and what were your thoughts / results? Their program is majority 3x10 sets, not all 10x10. Day1 Barbell Bench Press - Medium...

Mrhairyman‎, 04-14-2022 07:06 PM
04-21-2022, 04:33 PM Go to last post
22 1,331

Advice on my new workout routine for bulking?

Hi guys, Just wanted to get some confirmation that my following routine is correct for what I would like to achieve which is to bulk out and gain muscle and strength. I've been doing it for 2 weeks and has been great so far. Its a modified version of Fierce 5 (I only changed some of the...

Lucozade1998‎, 04-12-2022 10:32 AM
04-22-2022, 02:07 AM Go to last post
6 807

Skinny fat fix

Go From SKINNY FAT to RIPPED Fit Lean & Muscular Watch here: *************.us/7547381

ChalengTongz‎, 04-21-2022 03:19 AM
04-22-2022, 07:32 AM Go to last post
1 383

Workout program advice for girlfriend

Hi guys, My girlfriend is physically quite active but wants to start strength training wth an emphasis on glutes. Also she doesn't want to go to the gym so the program can only have dumb bells/basic home equipment. Is this a well balanced program and are there any necessary modifications I can...

anugrah1987‎, 04-21-2022 05:11 AM
04-22-2022, 07:51 PM Go to last post
8 572

Joanna Gaines Keto : Improve Your Weight Loss! Buy Online ?

Joanna Gaines Keto >>> Way of Joanna Gaines Keto picks its fixings with more consideration than some other weight reduction supplement! It is more secure to eat in light of the fact that the fixings have been painstakingly picked considering buyer wellbeing and certainty. On the bundle, you'll...

Gregorichar‎, 04-22-2022 11:12 PM
04-22-2022, 11:12 PM Go to last post
0 319

Post training of a bodybuilder

Regardless of the time you choose to practice your exercises, the post-workout moment is one of the most important. It is at this stage that the body most needs nutrients for muscle recovery and growth, thus ensuring the famous hypertrophy. If you are thinking of investing in a food supplement,...

DanielR47‎, 04-22-2022 10:09 PM
1 326

At what point does junk volume become physically present in a routine?

Is there a point where junk volume becomes physically present? I have problems with figuring out when junk volume is present among the workouts I do. I'll give a random sample upper body day and give insight on where I am seeking answers. OHP Barbell Row Bench Press Pulldown Rear Delt...

schoolstrength‎, 04-21-2022 09:42 PM
04-23-2022, 06:09 PM Go to last post
8 710

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