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Forum: Workout Programs

What workout is best for your goal?

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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 07:27 PM
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Yesterday, 11:37 AM Go to last post
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Sticky Thread Sticky: AllPro: A Simple Beginner's Routine part VI

Part 1: Part 2: Part 3: Part 4: Part...

nightanole‎, 10-05-2015 08:53 AM
226 Pages
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Yesterday, 06:21 AM Go to last post
6,760 880,243

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
29 Pages
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01-16-2019, 01:19 PM Go to last post
846 405,426

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
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2,830 709,478

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
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12-24-2018, 12:00 PM Go to last post
661 900,226

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 5,004

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
2 Pages
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11-19-2018, 08:39 AM Go to last post
48 57,607

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 2,012,315

Need a good pace to "get back into lifting"

6’1 350lb Years ago I started at 340lb and diet/Gold's Gym'ed my way down to 270. Anyway I'm back up due to (insert every excuse here) and I'm looking to add strength training back to my program. I have now had one month of clean eating and have lost 20 lb. I want to start lifting weights again but...

Cavediver86‎, 01-18-2019 01:35 PM
15 449

Lightbulb Workout Critique

Hey guys. Hoping to get some feedback on my routine. Workout A Bench 5x5 Cable Flyes - 3x12 Tricep Pushdown 3x12 Machine Tricep Dips 3x12 Overhead Press 5x5 Lat Raise 3x15

IFXsups‎, Today 01:01 AM
Today, 01:01 AM Go to last post
0 17

Program Questions (1+1) and (Fierce 5-Novice)

Hello there, I am a beginner or noob when it comes to weight lifting. I have only started a month and a half ago. Currently, I am following the 60 days program on this site named "The 1 + 1 Skinny Guy Transformation Program!" and I am seeing a little change so far. A small change to be honest...

Sahool‎, Today 12:26 AM
Today, 12:28 AM Go to last post
1 43

How to get my lifts up

Hello, I play varsity HS football and I would like to get my lifts up and be more athletic. I have a high body fat % and wish to decrease this. Any programs for building strength/increasing lean mass %/ becoming more explosive? I would like to add I get 2-3 hours of sleep on average and I have...

khp1‎, Today 12:10 AM
Today, 12:10 AM Go to last post
0 55

What do you think of my workout plan?

I am 6 months into my weight training, i started out with fullbody workouts for first couple months then i started doing the traditional “bro splits” but i felt like i wasn’t hitting my muscles as frequently as i should be considering the fact that i’m fairly new or basically a beginner. So i...

AniketRudraksha‎, Yesterday 05:15 PM
Yesterday, 11:42 PM Go to last post
1 88

Workout routines????

Hi guys, Been at the gym trying to bulk for a couple weeks. I had a half price PT session and been told to do sets with a weight that challenges me for 8 to 12 reps X3. But looking at some of the bulking workouts on the internet a lot of its low reps with a heavy weight x5 times. As a...

mikethemike1‎, Yesterday 11:00 PM
Yesterday, 11:14 PM Go to last post
1 67

Are ramping sets better than sets across for strength?

Hey everyone. Do you think ramping up in a 5x5 style where the final set is 90-100% of a 5RM is more beneficial for strength than, say, sets across in a 3x5 fashion with the same working weight? My thought is that using a ramping approach allows you to reach a heavier load than 3x5 because you...

DogletDusk‎, Yesterday 02:50 PM
Yesterday, 11:00 PM Go to last post
1 115

getting bored of full body

So i've been on P/P/L for over 2 years before i switched to Madcow 5x5. On 5x5 im getting huge strength gains, but the program lacks in giving me the PUMP feeling. 5x5 is also 3 days, but ive always been going to the gym 6 days a week. This for me is too low volume, no pump and less...

Knizi‎, Yesterday 06:22 AM
Yesterday, 10:58 PM Go to last post
15 316

Question Operator training program

How would an operator train ? A guy in my gym says he runs tactical barbell and I can’t find what the routine is without paying for the book. I read reviews that said it isn’t all that. What would an effective routine consist of ? Other than strength work what type of other excercises are there...

JakeNoSnake98‎, Yesterday 02:54 PM
Yesterday, 10:55 PM Go to last post
4 166

Question Whats worth sweating over and not?

My goal is to get as big as i can and get close to my genetic potential, and there are so much information around on how to get big, i feel like i know everything i need, but what are worth focusing on vs not? How important are workout split and periodization? does it matter so much? as long as...

GetReadyPhil‎, 01-10-2019 08:02 PM
Yesterday, 10:29 PM Go to last post
10 579

Alternating between strength and hypertrophy

Hey all, Not entirely new to these forums as I've been a lurker on and off for a time. Let's get to business. For the past 6 years I've been engaging in aerobic exercises with some weightlifting as I used to be super fat and I hit a low of 12%BF up from an ugly 35-40%BF and it worked to help...

DJRipa‎, 01-18-2019 08:50 PM
2 Pages
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Yesterday, 08:28 PM Go to last post
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Post Help me please!

I’m 17 years old 5 foot 11 inch and 265 pounds. I’m overweight and have been trying to loose it for a while now. I can’t seem to find a good diet for me. I work out 4-5 times a week for around an hour but I am not loosing that much weight. I have some muscle so I’m not all fat but I need...

sam2208‎, Yesterday 07:56 PM
Yesterday, 07:56 PM Go to last post
0 68

SHORTCUT 2 SIZE - Oatmeal question.

Hello. Not sure if this is the correct place, if it is, then I am sorry. But on to my question. In the e-book Shortcut to size by Jim Stoppani it is written that for the 2nd breakfast we're supposed to eat 4.6dl (2 cups) of cooked oatmeal. The question is this: Do i take 4.6dl raw oatmeal and...

Jansen1331‎, Yesterday 07:48 PM
Yesterday, 07:48 PM Go to last post
0 75

Question Full body mass

Is it possible to do a full body mass routine every 3rd day? I can only hit the gym every 3rd day. What would the routine look like? Thanks

Medic303‎, Yesterday 07:47 PM
Yesterday, 07:47 PM Go to last post
0 73

Currently my 6th cycle of bbb

It’s 5/3/1 bbb my lifts are 240 bench, 140 ohp( this seems so hard to progress lol), squat 320, dl 350 Chest day: 5/3/1 bench, incline bench 5x10 (or shoulder press not sure if I should keep shoulder with shoulder day or not), weight dips 5x10, 3x12 pec flys, 3x12 face pulls, 2 different bi/tri...

bojanglez34‎, Yesterday 10:31 AM
Yesterday, 07:38 PM Go to last post
16 232

Workout routine

Just recently started working out again after about a 5 year break, just wanted some input on my routine, any feedback would be greatly appreciated. I've started with relatively light weights to start that way I can work up properly, routine is as followed (goal is muscle growth and slight fat...

Jarredsanche‎, Yesterday 11:26 AM
Yesterday, 06:59 PM Go to last post
3 119

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 11:58 PM
2 Pages
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Yesterday, 05:49 PM Go to last post
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Fierce 5 dumbell substitutions due to muscle imbalances?

Okay so I've been doing fierce 5 for 5 weeks, but my right arm is noticeably bigger than my left arm and is noticeably stronger. I've read that doing dumbells for a while til they even out is a good way to make them the same size. (just for the arms btw) So I thought I'd switch bench with...

Rexify‎, Yesterday 12:34 PM
Yesterday, 04:30 PM Go to last post
9 209

Workouts that help with anxiety?

Hi I need some workout to help ease me anxiety which has gotten pretty bad. I'm looking for tough workouts though I can do at home. Those I can do without equipment as I don't have any.

jay283‎, Yesterday 05:54 AM
Yesterday, 03:20 PM Go to last post
7 302

Does playing squat on squat machine is the same results to freeweight barbell?

Hey Does playing squat on squat machine is the same results to freeweight barbell? Thank you

DODO2020‎, Yesterday 06:10 AM
Yesterday, 02:54 PM Go to last post
5 267

Does my Routine need improvement? (Hypertrophy focus)

I have been doing this PPL program for about 2 weeks now and I really enjoy it. I wanted to post it here and make sure I have a good balance and enough volume per week for hypertrophy. I do not know enough to judge it myself so I wanted to get feedback from more knowledgeable individuals. All...

Zielink‎, Yesterday 12:31 PM
Yesterday, 01:36 PM Go to last post
2 144

Home workout

It would be greatly appreciated if you could suggest some exercises or an entire workout for me to do at home. Let me give you some context I am a 20-year-old male, 175 cm 65 kilos and approximately 10-15% body fat (according to Athlean-x website and no official measurements). At home, I have a...

Nakuzo‎, Yesterday 11:59 AM
Yesterday, 01:14 PM Go to last post
6 150

Don't know what to do now (Program wise)

Hello everyone, I'm an amateur(ish) trainer and I'm not sure what I'm suppose to do right now to progress. My stats are : 70kg, 1.78 meters. I currently run the Fierce 5 program and I've hit a wall twice. I couldn't get 3x5 OHP 52.5kg twice, so I deloaded and got from 45kg back to...

Ruthenz‎, Yesterday 12:10 PM
Yesterday, 12:10 PM Go to last post
0 106

"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
259 Pages
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Yesterday, 12:01 PM Go to last post
7,763 1,277,030

Frequency vs Volume?

Schoenfeld has a new article around the beginning of the year showed that frequency doesn’t really matter as much if the volume is equated. You can look on his Twitter to find it. Does that mean that in theory 9 sets of bench one day, would cause the same benefits as 3 sets 3 days a week (as long...

BoBSMVW‎, Yesterday 07:53 AM
Yesterday, 11:57 AM Go to last post
11 289

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