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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:http://forum.bodybuilding.com/showthread.php?t=4195843 Part 2:http://forum.bodybuilding.com/showthread.php?t=133395553 Part 3:http://forum.bodybuilding.com/showthread.php?t=147447933 Part 4:http://forum.bodybuilding.com/showthread.php?t=155009423 Part...

nightanole‎, 10-05-2015 07:53 AM
236 Pages
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7,056 918,618

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 06:55 AM
30 Pages
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03-20-2019, 12:37 PM Go to last post
872 433,912

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: http://forum.bodybuilding.com/showthread.php?t=121353501 ...

2020Wellness‎, 11-08-2012 01:07 PM
96 Pages
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2,862 728,059

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
21 Pages
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03-11-2019, 02:59 PM Go to last post
604 359,421

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
2 Pages
1 2
03-07-2019, 08:21 PM Go to last post
50 67,500

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
23 Pages
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02-18-2019, 04:06 AM Go to last post
665 918,368

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 8,808

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
10,927 2,064,720

Newbie female at lifting?

I'm a newbie female in her 30's who wants to start lifting. I have just been working out with home weights. I'm 5ft and used to weight around 145lbs. I'm 116lbs now through following a 1200 cal a day diet to lose 2lbs a week. My goal was to get down to 100-105lbs to hopefully lose the remaining...

novagrl‎, Today 01:27 PM
3 86

am i doing it wrong? please help me

hey guys, i just started to workout two weeks ago. i only lifting 15lbs on 1st and 3rd set and 20lbs on 2nd set. after that my post workout is whole food like grilled chicken breast and fried brown rice with egg and small amount of mixed veggies. im following the 1:3 ratio. then on my rest/recovery...

jon052101‎, 03-19-2019 07:51 PM
15 412

Thumbs up Lifting while in a heavy cardio program

Hey guys, I am a pretty intermediate experienced lifter with about 2 years of experience. I am currently in a police academy where we do 2 hours of pt 3 days a week. This pt is mostly bodyweight stuff and more than 5 miles running on these days. I have lost some muscle mass due to all of this...

NSPJohn‎, Today 06:36 PM
2 64

Why do people work their shoulders so much?

EVERY MUSCLE should be worked. That's obvious. But there are certain muscles which clearly get more attention than others, like: Chest Lats Shoulders Quads Hamstrings

clutcher45‎, 03-20-2019 08:09 PM
Today, 04:32 PM Go to last post
22 609

Looking for a hybrid program

Hello everyone, I have been looking for a good hybrid strenght-hypertrophy program for quiet some time now. I started 5x5 stronglifts not so long ago but I realized it is not what I was looking for since it lacks the volume/hypertrophy and the 3 days workout and 1x5 deadlifts just once a week...

Makkavelii‎, Yesterday 02:45 PM
Today, 04:13 PM Go to last post
6 204

Bench and ohp in the same full body day?

I've been doing Tactical Barbell for a short while and I feel like my bench has actually gotten a bit weaker, which I hold responsible the fact that it doesn't have me doing ohp at all. That made me wonder how there are full body programs that have you alternating bench and ohp like Fierce 5,...

weakguy2‎, Today 07:48 AM
7 177

What program to try next?

I’ve been running Phrak GSLP for a year and have seen some good gains. Personal Goal is to hit 1000lbs across big 3. Just seemed to have stalled out and not increasing lifts. Currently at B/D/S 235 / 340 / 225 (ankle injury) so total of 800lbs. With my goal to hit #’s, what program should...

backinbusiness‎, Today 03:10 PM
Today, 04:12 PM Go to last post
1 83

5x5 Madcow once a week

Hi guys, is that possible to follow 5x5 Madcow only once a week for bench and for squats? The program scheme is to bench Monday and Friday and squat Monday, Wednesday and Friday, I would like to bench only on Monday and squat only on Friday. I'm 42 years old, there are a lot of other exercises I...

Maartin77‎, Today 02:00 PM
3 90

https://kca2019.de/

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hoduhdtv‎, Today 02:38 PM
Today, 02:38 PM Go to last post
0 54

Workout Advice.

I'm working on building a home gym and I currently have a full power rack with a built in lat pull down/row machine. I have 2 45lb bars and several hundred pounds of plates. I'm looking into getting a pair of powerblock adjustable dumbells, a curl bar, and lastly a cardio machine. I've been...

Acromiller‎, 03-17-2019 09:23 PM
3 140

Is this Full Body routine structured well?

Hey guys, couple weeks ago I just joined a gym, and a trainer in my gym structured a full body routine 3x a week on monday, wednesday and friday for me. He stated that it would be better for me instead of splits, because it allows for more muscle protein synthesis (I'm not sure what that means)....

henry514‎, Today 09:35 AM
Today, 02:07 PM Go to last post
15 223

Full body workout Mon/Thur/Sat?

I'm a self employed HGV driver and my employer of the past few months often ask me to cover the 3am shift having finished at 6pm the previous day. As this only leaves 9 hours to get home, eat, sleep, and get back to work I often have to bump my evening workout till the next afternoon. I'm...

Broomshtick‎, Yesterday 03:10 PM
9 263

Mughal

Can I doing michael vazquez ultimate full body program???? If yes Please tell me completely diet plan in this workot

mughaleazeem‎, Today 10:07 AM
1 101

Fierce 5 the best?

Whenever I search this forum, it is either full of people trying to create their own workouts and they are mostly all shut down and told to just pick a program already made - mostly Fierce 5! What makes this so good and I see loads of people at my gym who are a lot bigger and better bodies, and...

Richyy95‎, 03-20-2019 03:25 AM
Today, 08:53 AM Go to last post
24 669

Red face How did she get this body ?

This girl's body is to die for! instagram.com/sveta.raketa/?hl=en What do you think she did to get to where she is now ? Her legs are goals!

content1234‎, 03-10-2019 01:29 PM
15 1,144

5 Day Strength and Mass Routine

Hi, I know most of you will look at this post and won't reply, but I would really appreciate if experienced people told me their opinion on this routine I created. I keep changing things to it according to how I feel in the gym. Any opinions are welcome(sets, reps, exercise selection) MONDAY...

IliasDellis‎, Yesterday 05:52 AM
Today, 07:13 AM Go to last post
7 305

Currently doing a ppl and haven’t been able to break past my ohp plateau

I’m doing my dips 2 times a week and have introduced pull apart recently and don’t think I’ve ever been sore close to my arm pit lol. I did switch to a ppl for some more volume and because I like being In the gym a lot. I kept 5/3/1 for all my main lifts...

bojanglez34‎, 03-16-2019 09:19 AM
5 315

Tone Up - Knee Injury

Hi all, I'm new at going to the gym (turn 23 this year and last week was the first time I'd ever stepped foot in one!). I do really want to tone up pretty much everywhere... The issue is that I have a recurring knee injury (issues with the meniscus) which prevents me from doing pretty much...

ryanjw96‎, Today 06:05 AM
Today, 06:05 AM Go to last post
0 79

One heavy day, One light day?

I'm doing legs twice a week and I don't know if it's necessary to do one heavy one light? I know that the "light day" is not suppose to be easy, maybe less weight but more volume/reps perhaps? Sometimes I feel that I can do 2-3 heavy workouts in a row and only then I feel that I need to go back...

YawkC‎, 03-20-2019 09:56 AM
Today, 05:41 AM Go to last post
9 353

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 10:58 PM
5 Pages
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144 8,331

Question Non periodized training vs periodization training for hypertrophy?

What is best? if your goal is hypetrophy would focusing on having enough volume and working hard enough, while increasing volume and intensity when you are able too be enough? or should you use a periodized system? What are the most important factors for hypetrophy? What type off...

GetReadyPhil‎, 03-14-2019 07:35 PM
16 705

Swithing to smaller weight on muscle failure

Hi, Like in bicep curls, Lat Pull downs, leg extensions,etc, once my muscle reaches failure on 8 or 9 rep, is it recommended to lower the weight and try to do 2-3 more reps till muscle reaches its failure again. Its like reverse pyramid within a set. As this would elongate the muscle tension...

amarinder19‎, Today 04:45 AM
0 125

separation shoulders/arms

I don't know how to post a pic but it seems that I can't get any visible separation from my shoulders and arms? What should I do?

bassing68‎, Yesterday 02:50 PM
Today, 04:11 AM Go to last post
3 156

Exclamation How to achieve a similar physique?

That's how I currently look (after an 8 week bulk) : vimeo.com/325594574 And I'm looking to achieve a similar muscle and body fat as this girl : instagram.com/rachelscheer/?hl=en Of course I'll never look exactly like her because everyone is different and genetics etc. but I mean a "similar"...

content1234‎, Yesterday 02:26 PM
6 229

Smile Asymmetrical pecs and shoulders

Hi everyone, I very new to this community. I have been into bodybuilding since 3 years but never received any professional training's so far. I'm 22 years old about 165lbs of body weight and approximately 15~ BF. It's very sad after all these years of working out I can't seem to improve or...

jokerKRX07‎, Today 02:15 AM
Today, 03:24 AM Go to last post
2 117

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