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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
7 Pages
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01-20-2021, 03:10 PM Go to last post
193 36,082

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
24 Pages
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01-20-2021, 10:44 AM Go to last post
690 769,027

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
964 921,727

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
100 Pages
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2,988 1,144,262

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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01-01-2021, 01:43 PM Go to last post
690 1,317,512

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
09-08-2020, 10:44 AM Go to last post
80 305,427

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 2,704,675

Smile planking the correct way

If there’s one exercise we all love to hate and hate to love it is planking, see some videos on planking down below to know how you can do it the correct way.

buna2021‎, Today 07:14 PM
Today, 07:14 PM Go to last post
0 1

I need advice

I’m looking for some fitness advice. I currently am a freshman in college and I wrestle. I’m 6’2 and 225lbs. My coaches and I decided it was best for me to make the transition to heavyweight (Max 285 lbs.) collegiate heavy weight wrestling can be brutal and most guys are very large, strong, heavy...

random12467‎, Today 05:31 PM
0 90

I'm Morbidly obese and I need your help

Hello everyone. I'm very scared about posting here, I hope it's OK. I'm male, 24 years old, 178cm / 5.8 and I currently weigh 160KG/ 352 pounds. I've been overweight/obese my whole life, but it's been getting worse and worse. I want to change. I started Rehabilitation for my Mental...

OverEncumbered‎, 01-17-2021 02:20 AM
Today, 02:39 PM Go to last post
13 1,204

Full body workout 3 days a week

So I've been trying to focus on chest and shoulder development. Can only lift 3 days a week and was wondering what you guys think of this routine. I've been lifting for a few years but in the past stuck to mostly SS or SL type routines and want to try something different. I also messed up my...

Muscle2021‎, Today 05:31 AM
4 238

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
Today, 12:23 PM Go to last post
20 2,177

Mark Ripptoe is an idiot

If you want proof, i present to you this: Go ahead and read that nugget. I make my appearance about half way through the thread. We are now currently locked in a debate regarding his belief that all increases in muscular...

SumDumGoi‎, 05-11-2012 01:42 AM
4 Pages
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98 17,872

Lost muscle strength but not muscle endurance?

For backstory, I was a lineman in high school. Once my senior season ended I dropped 40 pounds in 3 months (255-215), then recompositioned at 215 BW slowly for a few months until covid hit and threw a wrench in everything. When I first lost the weight I had huge strength losses (bench for example...

ljohn79‎, Today 10:13 AM
Today, 10:13 AM Go to last post
0 124

Low reps beating me up. Suggestions?

I train my main lifts for 3 sets of 4-6 reps and starting to feel like they’re beating me up. Any suggestions on methods to train my main lifts? I really only care about maximal strength with these, not really using them for hypertrophy. I already get that through lighter assistance type work. ...

CatsAndMice10‎, Today 01:04 AM
Today, 05:02 AM Go to last post
8 334

Leg day twice a week

Hey, I do legs twice a week and was wondering if having one day being quad focused, and the other being posterior chain focused would be a good idea, instead of a mix of both in both workouts. There would still be quad/ham work done in both leg days, but for example on the posterior chain focused...

egsiue‎, Yesterday 11:29 AM
Yesterday, 06:21 PM Go to last post
16 442

Moving from P/P/L/Upper/L to 6 day PPL

Hey, As the title says, I'm interested in trying a 6 day heavy/light PPL split. I'm currently working out in a home gym with access to a squat rack, adjustable bench (incline/decline/flat), dumbbells, dip bars, pull up bars, barbell and an EZ curl bar. My goals are to balance strength and...

senators65‎, 01-20-2021 06:44 PM
Yesterday, 05:24 PM Go to last post
8 463

I don't know if I'm really tired or just making excuses.. (Beginner workout here)

Please excuse me for the long post and some of my grammar here as I'm currently typing out this out quickly during my job. I really want to get this problem of mines solved. ----------------- I am a 21 year old, 5'10 male who weighs 165lbs. ----------------- About one month ago I...

aocruz19‎, Yesterday 08:51 AM
Yesterday, 01:11 PM Go to last post
6 325

Bodybuilding Workout for quarantine critique

Just looking for a critique on my routine for quarantine. I only have access to a backpack, pull up bar, and weights that go upto 70lbs. The weights are heavy enough for upper body where I don’t get more than 10-15 reps on push ups when I load them in a back pack, and of course arm isolation is...

daghetto‎, 01-18-2021 01:48 AM
Yesterday, 12:45 PM Go to last post
6 831

Question Wanting to Move Beyond StrongLifts

I had been doing Stronglifts a little over a year up until last April. In April I had a medical issue that prevented me from working out. I recently got back into working out and started StrongLifts again. I was thinking that with just getting going again with SL I thought this might be a good...

DesiredDad77‎, 02-20-2020 01:54 PM
Yesterday, 12:28 PM Go to last post
6 935

Staying in shape/workout program while injured

Hi all, I've experienced recurring wrist pain in the ulnar side for few years and after doing some serious research and self diagnosis, it is most likely a TFCC injury. Most likely won't require a surgery, but just requires rest. In the past, I would just rest few days until the pain went away...

esimsoc‎, 01-20-2021 01:35 PM
Yesterday, 06:40 AM Go to last post
3 369

Unhappy Help needed fullbody at home routine

Hi everyone. I have a full body workout and I just bought a new barbell that can go up to 150kg so can monitor progress better. I have written a 2 week A B A B A B rotation and need to ask whether this is junk volume or not? My main goal is to gain muscle mass as quickly as possible but I enjoy...

Willjam3‎, Yesterday 02:45 AM
Yesterday, 06:24 AM Go to last post
2 374

My PPL routine

Hello everyone! I've recently finished changing up my routine which was going on for the last 3 months. I wasnt completely happy with what I was doing. The problem became pretty obvious 3 weeks ago: volume. I do 3 or 4 sets for all of my exercise and I basically go to failure on all of them....

AndyBendy‎, 01-20-2021 07:59 AM
01-20-2021, 07:13 PM Go to last post
16 610

Getting back into working out

Hey everybody! I'm a 26 year old dude who used to workout all the time. I'm a medical student so I had to stop as clinical responsibilities increased during COVID and all the gyms were shut down in my state. I'm about to graduate and have the next 4 months off and am wondering what the best way...

TheRevLiftalot‎, 01-20-2021 02:23 PM
01-20-2021, 04:35 PM Go to last post
3 395

If I never feel like taking rest days, does it mean I’m not working out hard enough?

Never feel fatigue or DOMs outside the gym. I do get bad days on occasion but not feeling like chit. I train full body 3x a week. For most lifts, I just do 3 sets of 8-10 reps. Never had issues increasing reps or adding in weight to the bar weekly. Any reason why I *shouldn't* take a rest...

Odifududix‎, 01-15-2021 07:42 PM
01-20-2021, 03:50 PM Go to last post
21 1,570

Question Volume can never be too low to not make any gains?

I've heard about concepts such as MV (maintenance volume) where it's just enough volume to maintain current muscle mass. Does that imply 0% gains if doing maintenance volume? I feel like gains will always be made, and the volume just determines the extent of those gains. Maybe it's only called...

Animal2692‎, 01-18-2021 07:57 PM
01-20-2021, 07:52 AM Go to last post
18 977

lagging bench press while doing stronglifts

I'm currently doing stronglifts to build strength and at the same time doing 16/8 IF for weight loss since about Sept. I've been successful thus far averaging about a 1lb/week weight loss while advancing weights on SL. In Sept I was 215 and now I'm down to 202. (Im 5'8). I've been taking progress...

doughboy4‎, 01-18-2021 08:17 AM
01-20-2021, 05:26 AM Go to last post
5 719


Since lockdown is back, I started my homework outs again. Using the same workout program as I did in the gym but finding the equivalent in bodyweight exercises & using home objects as well as upping the reps/sets as the weight is like 30KG max in home objects. As I am following a increase in 1...

Cautious1‎, 01-20-2021 01:49 AM
01-20-2021, 03:30 AM Go to last post
3 511

4am preworkout food.

So I recently found out or was told i was screwing my muscle gains by going to do my 4am (well, I get up at 4, usually not at gym until 4:30am) workouts without eating anything first. I normally would just wake up, get dressed, drink my pre-workout and head out the door. So my question is that if...

Alphaden‎, 01-19-2021 09:40 AM
01-19-2021, 07:39 PM Go to last post
8 665

Is this a good bulking program

Sup I was a lurker in the forums back in 2014 till I decided to lose all the weight starting from 125kg (275lbs) to 85kg (187lbs). I cutted with Fierce 5 at the start then moved onto Allpros till I reached 85kg in 9-10 months. I took a long time off (1 year) because of Corona and I joined the...

godham‎, 01-17-2021 06:58 PM
01-19-2021, 07:26 AM Go to last post
10 974

What secondary press to do on Lyle McDonald’s GBR?

Been doing full body but keep half-assing leg work so I am switching to U/L to keep myself accountable. On the original template, you can do bench and incline (or OHP) on the first day and make slight “adjustments” on the second upper body day. I intend on benching and incline work for the first...

Odifududix‎, 01-17-2021 09:07 PM
01-19-2021, 04:41 AM Go to last post
13 943

Post Skinny muscular

Diet/Workout/Cardio plan would be helpful along with any tips. It's more lean than bulk overall and that is what I am aiming for now. How can I achieve a physique like this image found from google? This is my first post here as well. I just joined today.

Chrisblue201‎, 01-18-2021 04:12 PM
01-18-2021, 05:28 PM Go to last post
4 668

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