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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 07:53 AM
199 Pages
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Today, 05:04 AM Go to last post
5,954 780,821

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 01:07 PM
92 Pages
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Yesterday, 09:21 AM Go to last post
2,750 656,605

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
26 Pages
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08-11-2018, 06:10 AM Go to last post
778 325,337

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
22 Pages
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08-09-2018, 05:02 PM Go to last post
643 842,843

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
18 Pages
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08-07-2018, 05:09 PM Go to last post
532 281,359

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
07-30-2018, 01:48 AM Go to last post
35 29,575

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 1,867,794

Arrow Sticky Thread Sticky: General Forum Rules

Welcome to the Forums It is our hope that the members of the forums will help each other in providing motivation and information to those looking to reach their fitness goals. To protect our members and the forums, the following rules are effective in all sections. Please take...

ForumSentinel‎, 05-19-2014 08:12 AM
05-19-2014, 08:12 AM Go to last post
0 62,906

6 weeks to sick arms results

Hey all, I am nearly done with the 6 weeks to sick arms program by Jim Stoppani and have received interesting but rather frustrating results. Up until late week 5, my arms had increased in size - my right one had increased 0.5 inches, whereas my left one had increased 0.25 inches. Around late...

nc1357‎, Today 05:06 AM
Today, 06:01 AM Go to last post
2 36

How to get started

Hi everyone, I've read lots of nutrition and certain workout routines and came up with the below. I was wondering how the below looks in terms of being not enough or too much/wrong exercises and maybe some pointers on what could be corrected for other types of exercises? Exercise Regime:...

deansy2016‎, Today 06:00 AM
0 1

Question I live in the other side of the world

Hi guys We use the metric system where I live So it is kg here not lb Almost every gym here doesn't have smaller plates than 2.5 kg that equal 5.5 pound

ashhabah89‎, Today 02:57 AM
Today, 05:58 AM Go to last post
9 97

How long do noob gains last? I’ve been lifting 1yr with barely any results

I’ve been lifting for approx 1 year following the f*ckarounditis program and making barely any gains!! However I have started StrongLifts this week and tracking me diet better now...will I still benefit from noob gains like a complete newbie lifter would? Or have I ‘wasted’ my noob gains...

gggjones‎, Today 05:50 AM
Today, 05:56 AM Go to last post
3 19

Skinny fat 6’1 168lb. Started StrongLifts this week, should I be bulking right away?

I’m 6’1 168lb and consider myself skinny fat. I’ve been lifting for approx a year following the f*uckarounditis program and not really getting anywhere! So since joining my new gym this week I have decided to start StrongLifts 5x5 (starting with the empty bar). I have completed 2 workouts so...

gggjones‎, Today 05:07 AM
2 48

Hi guys and girls, i have some question about training. Mainly to do with frequency!!

Hi, so i have been lifting for about 1 year now. i recently turned 17. And i've been messing around with training all my muscle groups and parts, at least 2x a week. But i wanted to hear from you guys, would you recommend high volume or high frequency? IM natural btw <3

DigitalXXX‎, Today 04:24 AM
16 112

Help for fierce 5 program

Hello, I'm a novice lifter and I'm just starting the fierce 5. monday, wednesday, friday (fullbody fierce 5) On tuesday and thursday, I'm planning to do cardio and abs just wondering if that is fine, Also after when I'm done with fierce 5 for the day, I do 3x10 decline sit ups and some...

DEEZY123032‎, Today 12:36 AM
Today, 05:08 AM Go to last post
5 95

German Volume Training

I'm looking for a simple workout routine to do in the mornings before work, about half an hour. would something like this be effective using gvt? monday: squat wednesday: bent over row friday: squat I dont have any huge goals, just looking to stay in shape and keep it simple but also want...

CasualGainz‎, Yesterday 12:02 PM
Today, 05:05 AM Go to last post
8 216

Question Types of periodization?

What types of periodization would you guys think is better for hypetrophy between a periodization type that has you dropping volume and increasing intensity vs an periodization type that has you increasing volume then intensity? Like linear periodization vs double progression. Also what type...

MuayB96‎, 07-28-2018 05:36 PM
Today, 05:04 AM Go to last post
23 542

Question first day done a couple questions left

hey so this is a continuation of my thread i started last night about needing help getting started working out currently started the fierce 5 novice program. 1: noticed that the workouts were much shorter than the workouts i used to do last...

rse66‎, Yesterday 05:33 PM
Today, 05:02 AM Go to last post
2 139

Changing from 5/3/1 to Push pull legs

So ive been doimg 5/3/1for a good few months and fancy a change to push pull legs but I'm not sure on rep and set range as there are so many conflicting routines about. I'm training more for size than strength now so if assume I need to be doing 8-12 reps. I'm not even sure what exercises I...

Robbieuk85‎, Yesterday 04:02 PM
16 236

Review my regimen

I’m 32, been lifting on and off for a decade but only recently started taking it seriously. 169cm/5’6.5” and 71kg/156lb. Not looking to gain any body weight because I value speed, stamina and flexibility (extreme sports enthusiast). I do want to be stronger/more shredded though and have come up...

harosss‎, 08-10-2018 03:24 AM
Today, 04:26 AM Go to last post
3 282

Question Can i add dips to fierce 5

Alright just as any other novice I wanna get bigger and stronger/look better. My chest has some mass but my lower chest is laggin. Can I add dips without having to replace bench. I can’t work my lower chest with flat benching and there’s no decline bench in my school weight room. I hope the...

TLWeight‎, Yesterday 07:51 PM
8 147

Please help to tweak my full body routine

Hi, Below is the full body routine I'm following 3 times a week. I feel like I'm doing too much bench press, particularly in workout 2. I think for a male this would be more preferable/enjoyable but as a female I'd like to substitute with something else with focus on arms/shoulders. Do you...

chocheaven‎, Today 03:56 AM
0 50

Cool Let’s Pull 50K Deadlifts in 2018

All Conventional/Semi-Sumo/Sumo Deadlift repetitions: Count all reps including warmups. “The meet don't start until the bar hits the floor” Don Blue

Nebamartinez‎, 01-06-2018 11:50 AM
9 Pages
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242 21,673

Am I retaining muscle with this regiment?

Stats: 6'2, 170 pounds, about 12% bf, I want to get down to 10%. I tried PSMF but quit after 4 days. UD2 is also not for me, so I am just eating at a modest caloric deficit: I think my maintenance is probably about 2500, so I take in 2000 cals per day, eating about 200 grams of protein per day as I...

LuckyAH‎, Yesterday 07:44 PM
1 107

How do I start working out effectively?

I do sports and that's gotten me fit but I want to get big. I know nothing about working out to bulk up. I have a mercy smithing machine in my basement (old thing my dad bought and let collect dust) and when school starts in a month I can use its gym that has a lot more stuff. I figured I'd adapt...

crewbear‎, Yesterday 09:02 PM
Yesterday, 10:26 PM Go to last post
1 103

6 day upper lower program

I focus on squat more that deadlift and love 6 day per week training cause it’s what works for me. Love doing 5,4,3 for rep ranges. Just wondering if this is a good program to increase weighted pull up, squat, bench and Press Upper Monday - Bench 5x5 - Press 5x5 - Weighted Pull Up 4x3 -...

Novak435‎, Yesterday 07:23 AM
Yesterday, 07:36 PM Go to last post
4 198

Moved: My Epic 14 Week Natural Transformation

joshgamer‎, Yesterday 04:26 PM
Yesterday, 06:02 PM Go to last post
- -

Let’s squat 10 million pounds!

... in 2018 Since no one has made a squat thread this year, I thought it would be cool to do something a little different. So instead of just counting reps, multiply your reps by the amount of weight lifted, then add your total to the previous total. I think this will be more interesting...

Sweetums6000‎, 01-03-2018 08:42 PM
20 Pages
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Yesterday, 05:34 PM Go to last post
577 46,664

Honest advice with less flame please?

Hey there. New to the site. I know the workouts I’m about to post will be heavily scrutinized and that’s ok, its why I joined. I haven’t really looked up much for workouts and have always just done my own thing. But I think it might be time to get some advice. So I typically work out during...

95flex‎, Yesterday 10:13 AM
Yesterday, 05:11 PM Go to last post
6 244

StrongLifts 5x5 - should I bulk from the start even when the weight isn’t challenging

Hi guys, I’m 26 yo, 168lb, 6’1” and a bit skinny fat. I’ve been lifting for approx a year but haven’t really made any gains as I haven’t been following a decent program. So this week I started StrongLifts. I’m 2 workouts in and enjoying it so far. However the workout is quite easy for now,...

gggjones‎, Yesterday 11:28 AM
Yesterday, 03:24 PM Go to last post
4 143

Layne Norton PH3 Question

Quick question for anyone who's ran Layne Norton's PH3 before... When using BFR to train arms it has the following rep scheme- 4 sets, 20, 10, 10, 10 reps (30 sec. rest between sets) When doing these sets is it, Set 1- 20 reps Set 2-10 reps Set 3- 10 reps Set 4- 10 reps

gettinbrolic25‎, Yesterday 12:03 PM
Yesterday, 03:16 PM Go to last post
1 115

Block Periodization for Hypertrophy

This is probably the most effective program that I've come up with that allows you make gains, virtually forever. Most programs don't have a real plan for creating progressive overload with enough VOLUME (the primary driver of gains long-term) that will allow you to asymptote your genetic...

dexdizzle‎, Yesterday 02:17 PM
Yesterday, 02:17 PM Go to last post
0 136

Marcy power rack workout.

Hi everyone I’ve got A Marcy-MD-8851R-Deluxe-Power-Weight I’m trying to find a work out that utilises all of the rack. I’m fairly fit I bike ride and I’m a plasterer. Just wanna put some defined muscle on. Thanks.

Weeks84‎, Yesterday 11:33 AM
Yesterday, 01:35 PM Go to last post
1 87

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