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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 VI

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

nightanole‎, 10-05-2015 08:53 AM
213 Pages
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6,386 839,966

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
22 Pages
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Yesterday, 01:30 PM Go to last post
656 877,723

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
94 Pages
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2,807 688,930

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
28 Pages
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11-09-2018, 12:35 AM Go to last post
827 373,412

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
19 Pages
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11-07-2018, 06:19 AM Go to last post
547 315,214

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
1 2
10-10-2018, 10:31 AM Go to last post
45 46,480

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 1,950,247

Time to switch program? (FIERCE 5) (PIC)

Hi. I’ve been using Fierce 5 for a year now. Should i switch program now or keep using it? I’ve been using almost the same weights on most exercises for a long time. Maybe I should have changed program a long time ago. Pic in avi.

JorneBrah‎, Today 10:13 AM
2 Pages
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38 346

Not where I want to be

I’m new here. I’m 30 years old 5’10 and 207 pounds. I’ve been exercising for like 10 years but never with direction. First 5 years I worked out to stay lean and cut. 6th year I went on a bulk where I got good size and big arms but then I got tendinitis on both my medial epicondyles. I had to do...

WinterBro‎, Yesterday 09:57 AM
Today, 01:55 PM Go to last post
29 382

Question Why there is so much advice on so many sets? While the Science says otherwise?

I visit and read mostly scientific researches, not the forum so much. ALL the research (okay I may exaggerate a bit) say that in order to gain mass/muscle 2 sets per body part a day are enough. You can even gain with just 1 set a day if you lift heavy. 5 sets per week per body part is the ideal....

Dazzling‎, 11-11-2018 10:01 AM
8 Pages
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Today, 01:32 PM Go to last post
237 3,272

bit of an odd one after injery

i tore my bisep parchaly away from the bone in my left arm 6 years ago ... and was to scared to get it fixed by surgery ... im right handed so just dealt with it ... anyhoo i picked up my weights last week and found my left arm was ok so started training ... thing is doing bisep and trisep curls my...

djkevinc‎, Today 12:17 PM
Today, 01:20 PM Go to last post
2 59

Simple question, what program for me?

Evening, I haven't trained properly for the best part of two years, gained about 6kg's or 12lbs ish.. I went to the gym last week just so see what my bench squat and deadlift was like... Bench - 85kg/187lb x 2 Squat 145kg/320lb x2 Deadlift 165kg/365lb x2

DJS1994‎, Today 11:03 AM
Today, 01:18 PM Go to last post
4 99

is Viking's The Bare Bones Series program good ?

i want to start doing this program, did anyone get result with this ? And is the upper lower version for intermediates ?

bha009‎, 11-07-2018 06:14 AM
Today, 01:06 PM Go to last post
4 312

Another "how's my program"

I'm 6'3" 245 pounds and have used a 5x5 and ivysaurs 448 program for about 9 months and have made huge progress. My lifts are bench 265, squat 445, deadlift 500x2. My goals are 315+ bench, 500 squat and 600 deadlift and seem to be making better progress by incorporating more volume. Try to add 5...

bsrkoacar‎, 11-06-2018 09:15 PM
4 289

"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
255 Pages
1 2 3 4 5 ... 255
Today, 12:50 PM Go to last post
7,628 1,228,935


Short question My program is very undetailed): d1 HIIT gym garage d2

Marly1988‎, Today 12:46 PM
0 45

Running Training req. for help

In addition to my PPL style routine, I want to incorporate running to help my overall conditioning. My number one goal for running is to have an 18 min 3 mile time. (Inb4 its required for the Marine Corps MAX PT score, I might join) Lower in importance is a supplement to my strength training,...

DumbBarBell145‎, Yesterday 08:16 PM
Today, 12:17 PM Go to last post
7 163

Stalled in the same weight many times with Fierce 5

I've been doing the Fierce 5 Upper/Lower workout for at least a year, before, I did the upper/lower/push/pull workout and before other programs. I've been progressing quite well in most of the muscles except chest and a few back exercises. I stalled many times, deloaded 15% and stalled again at the...

rower687‎, 10-27-2018 07:10 AM
Today, 12:05 PM Go to last post
15 792

Cardio before weights? Am I slowing my progress?

Hi, I'm new to the forum and this is my first thread. Bit of background: I've been on off the gym for periods for the past 8 years(I'm 25), I was doing a similar routine for 6 months a year ago then started going in June this year 5/6 days a week until present with one month out in September...

Keelang‎, 11-10-2018 01:33 PM
Today, 11:55 AM Go to last post
11 312

Can't progress with ICF

I've been lifting for 7 months and for the last 3 months been following ICF, but I can't add the suggested 2.5kg to the bar each workout. I'm 15, 5'7 and 120lbs so could this be to do with my age? Or maybe it's my diet? My numbers are: 47.5kg bench 5x5 40kg bent over row 5x5 28.5kg OHP 5x5...

JLI88‎, 11-09-2018 04:38 AM
Today, 11:54 AM Go to last post
14 421

Missed some workouts

Missed a week of workouts of fierce 5 because I was sick, I wasn't lifting progessively yet just being on like 50% of my perceived max and trying out the form so I guess it won't be that big of a deal? This week will I start again but last workout I did was workout A, a week ago, this time I will...

fitmon1‎, Yesterday 11:28 PM
Today, 11:21 AM Go to last post
6 198

Shortcut to Shred (Supplement Help)

Hey, I am currently on StS, week 1 day 1. However, I came across a question. To all those who know the program, it assumes that you train in the afternoon, but I don't. What do I do pre/post workouts? Do I overlap the supplements I take in the morning or not? I eat breakfast before I...

James8862‎, Yesterday 01:46 PM
4 156

Looking For A Workout Routine / Nutrition Plan

Hey folks. I just turned 40. At times in the past (before pec injuries derailed me) I had a respectable bench at 330 on 6’3” 175-190 lb. frame. It has been eight years since I have been serious in the weight room. I gained weight (bad weight) all the way up to 238 lbs. But being on the verge of...

JohnRobert78‎, Today 07:57 AM
2 110

First Time Weight Lifting And It Was Hard.. Feeling Ashamed

Howdy folks, A bit of background on me: 26m, 6'0, 250lbs. About 6 years ago I lost over 100 lbs and went from ~310lbs to 190lbs. In any regard, a few years of a bad relationship, combatting an eating disorder and overall poor choices, I gained about half back. Today was the first day I've...

CoryARamirez‎, Today 01:28 AM
11 275

Starting cut.. Confused, need help.

ok guys, me again. I've been advised on here to cut. I've been on a lean bulk for just over 2 months on fierce 5. Happy with the results, gained 6lbs in weight in those months. If it was up to me I would of just upped the calories even more lol, but I want to do what's best and as advised.. i'm...

needgains1024‎, Yesterday 06:39 AM
5 201

Getting better abs during bulk?

Alright guys hear me out. Im very well aware that spot training is a myth and that u can't lower fat in a certain section by training that muscle, but if during this lean bulk I were to workout muscles around the midsection especially hard wouldnt it stretch out the fat around the abs more and thus...

Maxbab24‎, 11-11-2018 02:10 PM
Today, 07:07 AM Go to last post
7 379

Squatting Lower Back

When Squatting I feel pressure/pain or whatever you want to call it in my lower back, like i'm using it a lot, I have a training partner and he doesn't feel his lower back while squatting, What am I doing wrong or am I not doing anything wrong? Thanks

fitmon1‎, Yesterday 04:40 PM
Today, 06:53 AM Go to last post
3 152

My PPL Programme, What do you think?

Push - Flat Barbell bench press 1x warmup set ->4x working sets 5reps max (5/5/5/5) - Smith +45 Incline bench press 4 sets -> 12/10/8/6 - Close Grip DB press or Incline DB press 4 sets -> 12/12/10/10 - Cable fly 4 sets -> 12/12/12/12 - OHP or Smith seated OHP 1x warmup set followed by 4...

Przepi‎, Today 06:48 AM
Today, 06:48 AM Go to last post
0 101

What do you think about this full body workout?

3 times a week: With lighter weights: 1 exercise for triceps: 3 Sets 15 Reps (rest 150 sec) 1 exercise for biceps: 3 Sets 15 Reps (rest 150 sec) (+ barbell curl 2x8 in the end of workout) 1 exercise for deltoideus 3 Sets 15 Reps (rest 90 sec) Heavier weights:

builda123‎, Yesterday 06:27 PM
28 380

Advise to start bulk or fat burn

Hi, My aim is to grow bulk. Want advise to start bulking program or fat loss program. I am 43 Years old 81.5 Kg weight 22% body fat I workout 4 times a week.

nazashab‎, Today 02:54 AM
1 141

Exclamation My arms and shoulders have not grown at all!

I have been training for about a year and half now and I’ve seen somewhat size everywhere else but my arms and shoulders, I feel as though they are my hardest place to gain mass in, I’ve been eating enough and trying hard but I don’t see any difference! I’ve never been more frustrated with myself😕...

anthonyp54951‎, Yesterday 09:22 PM
13 216

How to Keep The Weights Moving Up?

Hi all, Let’s consider the example of machine bench press. For example, I can do 3x8, 20 lbs and I want to add next weight. I can use the following ways: 1. Add set - 4x8. After that, I can add weight and return to 3x8 2. Add reps – 3x10-12. After that, I can add weight and return to...

alserkod‎, Yesterday 08:25 AM
Yesterday, 10:29 PM Go to last post
3 280

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