Post New Thread
Page 1 of 5 1 2 3 ... LastLast
Threads 1 to 25 of 110

Forum: Workout Programs

What workout is best for your goal?

Last Post
Threads Posts

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

    Forum Actions:

    Forum Statistics:

    22,344 2,634,046
  2. Discuss Olympic lifting and your personal programs.

    Forum Actions:

    Forum Statistics:

    4,120 62,563

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
11-28-2021, 09:35 PM Go to last post
86 386,665

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
22 Pages
1 2 3 4 5 ... 22
11-24-2021, 06:43 PM Go to last post
632 231,001

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
101 Pages
1 2 3 4 5 ... 101
3,027 1,296,088

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
1 2 3 4 5 ... 24
715 896,392

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
1 2 3 4 5 ... 33
09-09-2021, 01:16 AM Go to last post
968 1,095,868

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
1 2 3 4 5 ... 24
04-15-2021, 09:12 AM Go to last post
696 1,451,106

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
1 2 3 4 5 ... 365
04-19-2016, 01:44 PM Go to last post
10,927 2,959,840

Twitter to stop allowing photos with of other people without their permission

New Twitter CEO is enacting a policy to not allow photos that show people without their permission. Presumably this will apply to things like crowds so Twitter videos depicting riots will be removed. It also means the video that acquitted Kyle Rittenhouse wouldn't have been allowed to be...

bigcat3655‎, Today 10:36 PM
Today, 11:07 PM Go to last post
2 52

Cluster set to save time in the gym? No one likes being waited on or losing their seat when they go get water. This method sound believable. Thoughts? Schoenfeld et al., 2016 is one study that says more rest is helpful. I'll have to read the details to see if consensus can be found....

Darkius‎, 11-25-2021 07:59 PM
Today, 10:21 PM Go to last post
18 1,119

An Ode to Conjugate Training

This is my ode to Conjugate, which has been so good to me. This thread is for discussion on all conjugate concepts. What is Conjugate Training? It’s a type of training that aims to help you progress on multiple aspects of training simultaneously. Conjugate can be as complex or as simple as you...

CW47‎, 11-15-2021 10:03 AM
2 Pages
1 2
41 2,838

Question Dumbell routine.

I am looking for some help. I am 35 and haven't lifted weights in over 10 years. I eat a basic diet in which I sometimes go crazy but for the most part it's somewhat clean. I do drink alchohol 3x week in the evenings. I jog approximately 15 miles a week and am looking for a workout routine to...

diesel040‎, Today 08:57 PM
Today, 09:02 PM Go to last post
1 89

Smile Best plank workout

This plank is a great core exercise that doesn't involve doing any crunche *************.us/72198281925893

HONOUR007‎, Today 06:56 PM
Today, 06:56 PM Go to last post
0 119

How to pair running with lifting for a cut/should I even cut?

Hey guys, 180lbs 5’10 32 years old here. Been half-heartedly bulking for years and recently found out I have an (estimated via measuring waist) 16.8% body fat, not cool! So now I’m trying to cut. Using My Fitness Pal I’m tracking calories etc. The diet almost feels too easy. I don't experience much...

RecoomeKick‎, Today 05:51 PM
0 167

Thumbs up 5 Secrets of Planking

If there is 1 exercise we all love to hate and hate to love, it is definitely planking. Technique is everything and these videos below will show you everything you need to maximize your results when planking. 1. 2. 3. 4....

showmeface‎, Today 05:00 PM
0 132

Help picking New Program

Hi All, Hoping to get some suggestions of programs. I've fell into this lazy freelance style of lifting, not routine, not increasing weight etc. kind of just going to go. Need to snap out of it. Goal is to gain lean mass. I've heard of jim wendler but I'd like to go more than 3 days a week...

wilde50‎, Today 04:32 PM
Today, 04:42 PM Go to last post
1 139

How do people get so big in prisons without weights?

I talked to a guy that did 30 years in TDC just got out recently, at Cofield or something. he was really big too. he said you're restricted to pushups and pullups... plus he said food with protein is more expensive and prison food doesn't have much. is it just weird genetics or something. ...

userKP5VB0ZJ8GH‎, 11-26-2021 10:33 PM
Today, 02:31 PM Go to last post
25 1,350

How many times to workout certain muscle group a week

I need some advice here, please! Currently I work out on Mon, Wed, and Fri. I do 4 lifts for quads on Mondays (squats, leg extensions, leg press, step ups for example) , 4 lifts for calves on Wednesday, and 4 lifts for hamstrings on Friday. I also do tris/bis on Monday, chest on Wednesday, and...

Hulk68130‎, Today 08:41 AM
Today, 02:26 PM Go to last post
7 308

Eli deadlifts As you watch this video, make note (even take some screenshots) of the guys that DO roll the bar. Look how low their hips are. You may well find this helps you get the hips down. I’m a bar roller.

coachcalande‎, 11-27-2021 01:20 AM
Today, 01:48 PM Go to last post
7 710

I Need Help Putting On Weight

I'm 21, 6'2 and 135lbs 5% body fat, when I first roll out of bed. Literally not a buck 50 soaking wet. I tried to eat clean for 6 months and still couldn't break 140lbs. Not going to lie, I'm sick of looking at myself. My goal weight is 190-205lbs and less than 15% bodyfat in 18 months. I'm as weak...

SOconceited‎, 11-20-2021 02:08 PM
16 1,170

Question Outdoor Lifting/Working Out in the Cold

Need some help gurus. I'm moving and will have to set up my power cage in my carport (covered, but open air/3 open walls) until I get my workout palace (shed) delivered and up and running. It will be insulated, heated, etc,. but that may need be for a few months. In the meantime, I need help/ideas...

JustinP72‎, Today 07:24 AM
8 266

Advice on 2-day split + running

Hi guys. Inspired by I composed a bit of my own routine which includes running and I would like to ask for your opinion and critique. Mon OFF Tue Workout A Wed Run 10km Thur OFF Fri Run 5km Sat OFF Sun Workout B

some1234‎, Today 05:22 AM
Today, 05:22 AM Go to last post
0 157

Talking Best plank workout for smaller waist, flat abs & full body fat burn..

If there is one exercise we all love to hate and hate to love it is this one . A plank is a simple effective body weight exercise that requires no equipment and can be performed just about anywhere. Holding your bodystiff as a board develops strength primarily in your core - the muscle that...

mehmin18‎, Yesterday 06:43 PM
Yesterday, 06:43 PM Go to last post
0 171

Alpha Destiny 185 lbs to 145 lbs

I thought this was a pretty cool video. I’m not big into YouTube fitness but I do like this channel. Alex benched 405 at 185 lbs last year and just got done cutting to 145 lbs at around 7 percent body fat. I do believe that he is natural. He is a prime example of why you don’t need crazy volume or...

TAWS6‎, 11-26-2021 05:22 PM
2 Pages
1 2
Yesterday, 03:58 PM Go to last post
32 2,110

COVID times we're difficult...

This question is for those working extremely business lives: I know this isn't a new story by any means and probably sounds familiar, but since COVID came around and gyms shutdown, I've really fallen off my game and haven't gotten back on the horse. 2018 - 2019 I was at the peak of my...

rynosaurus1234‎, Yesterday 09:07 AM
Yesterday, 01:57 PM Go to last post
4 375

Post Rate my 4-day workout plan

Hi, I'm quite new to lifting, I started 2 years ago for almost one year but stopped due to covid. I started again last September. Last week I got a new plan from the gym PT but I have few doubts about it, since it is quite different from my previous plans. I'm 24 and 175x78 if it is relevant. ...

userNQTZN2UGJBF‎, 11-22-2021 02:38 AM
Yesterday, 12:24 PM Go to last post
4 1,038

Question No idea how to progress

Hello everyone, A couple of years ago i lost my wife and within a month we were in lockdown so needless to say i went from being average fat to proper obese. 40yrs old At 180cm 125kg 35% bf. Fast forward to march 2021 i decided to do something about it and i started with a keto diet and some...

Fatso81‎, Yesterday 11:51 AM
Yesterday, 11:51 AM Go to last post
0 262

Thumbs up Fitness Easy

Weight loss Exercises at home

Balaji95‎, Yesterday 07:36 AM
0 198

How to program progression on main lifts for hypertrophy?

Whats the best way to program main lifts in an hypertrophy program?

MuayB96‎, 11-14-2021 05:48 PM
11-28-2021, 09:38 PM Go to last post
26 2,576

Back Volume

I do a pretty significant amount of sets for what I count as “back”—29 sets per week—and I’m feeling that I might need to cut down because I’m not doing too hot with pull ups and straight arm pulldowns, and rows might be approaching a standstill. So 29 is a lot, but I’m including all of lats, mid...

Xpiro‎, 11-24-2021 06:40 PM
11-28-2021, 06:48 PM Go to last post
13 1,347

Smile A Simple 3 day split program?

Dear Bodybuilders; Im a fairly experienced gym-member (around 3 years), and i want to start lifting with a PLAN. Ive been used to lift, but without a goal, plan, or nicely done routine. I've been looking for a 3-4 day split programme, that actually includes abs. Im currently trying to loose...

emilhom‎, 11-28-2021 04:08 PM
11-28-2021, 04:08 PM Go to last post
0 313

🏃‍♀️These exercises can make you a perfect figure

These exercises can make you a perfect figure: 1. Jumping Jacks 2. Push-ups 3. Squats 4. Single-Leg Stand 5. Bridge Posture 6. Plank 7. Leg Raise 8. Crunches

Gabrieltzq‎, 11-28-2021 07:05 AM
11-28-2021, 07:05 AM Go to last post
0 463

Time under tension myth? That article cites many studies that say not only does slowing reps down fail to build more muscle, it also reduces strength gains. It says 20 second sets can make just as much muscle as 50 second ones, as can 70+ seconds sets. Seems to answer my...

Darkius‎, 11-23-2021 04:16 PM
11-28-2021, 06:48 AM Go to last post
10 1,346

Forum Information and Options

Thread Display Options

Use this control to limit the display of threads to those newer than the specified time frame.

Allows you to choose the data by which the thread list will be sorted.

Order threads in...

Note: when sorting by date, 'descending order' will show the newest results first.

Icon Legend

  • Contains unread postsContains unread posts
  • Contains no unread postsContains no unread posts
  • More than 50 replies or 300 viewsHot thread with unread posts
  • More than 50 replies or 300 viewsHot thread with no unread posts
  • Closed ThreadThread is closed
  • Thread Contains a Message Written By YouYou have posted in this thread

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts