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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
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Today, 05:32 AM Go to last post
6,175 804,599

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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Yesterday, 08:16 AM Go to last post
650 856,343

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
27 Pages
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Yesterday, 12:58 AM Go to last post
798 344,468

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
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2,769 669,028

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
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536 294,740

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
09-05-2018, 05:24 AM Go to last post
44 36,514

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 1,900,193

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 65,034

How often do most people here hit each muscle group?

I'm a 39 year old former gym rat but had to stop working out for about a year and a half due to a layoff. I am 6 weeks into a full body routine and can tell my muscles aren't properly stimulated anymore doing my full body routine so it's time for a change. I'm 6'0" and went from 238lbs to...

J0shy‎, 09-16-2018 08:55 PM
3 Pages
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Today, 06:22 AM Go to last post
62 1,168

Maintenance question

At some point in time I suppose I would be happy with where my body is at in terms of muscle mass, body fat percentage, looks and weight. At this time would it be good for me to assume all I need to do to keep it is: Eat a maintenance amount of calories which would not made me exceed my daily...

fitmon1‎, Today 12:14 AM
Today, 06:16 AM Go to last post
4 141

Beginner looking to bulk

Hi All, I am new to the forum so not sure if this is the right place but i need some advice. I am 5ft 8 and roughly 165 pounds and 20% body fat. I have always been relatively fit having played football for several years and previously looked really slim. I am looking to bulk up and was aiming to...

madgains1991‎, Yesterday 02:01 PM
4 141

Modified Starting Strength, thoughts?

Hi, I'm new to weight training and was looking at doing starting strength but decided to modify it based on my own preferences. Thoughts on doing this program as a beginner? Monday: Squat Bench Press Barbell Row Wednesday: Squat Overhead Press

thetomh‎, Today 05:30 AM
Today, 05:49 AM Go to last post
1 30

Full body for advanced lifters?

I hear a lot that once you become advanced, that a full body workout is too taxing due to being able to generate more force on all of your lifts. I also hear that work capacity plays a huge role. So if someone has been doing ppl or upper lower at the advanced stage, they would then have trouble...

Animal2692‎, Yesterday 09:05 PM
Today, 05:21 AM Go to last post
7 176

New but not New to working out

Hi, I am new, but not new to working out. I would like you all to give me suggestions on what program I should do cause I am too lazy to read the sticky section.....Plus, I may or may not even listen to any of what you suggest.... AND GO..... :D :D :D

Squid24‎, Yesterday 02:59 AM
12 262

Everyday Life

I know everyone has their different workout goals and focuses in life. Are there any of you who do almost nothing but working out and other activities related to it throughout the day every day?

thesouthparkguy‎, Today 02:44 AM
3 89


Hi I am 19 and have been going to the gym for a while. I have been working out different programs to increase my muscle mass. But even after Six months I’m still skinny I don’t know what to do or how can I modify my program. I want to build a toned body but I just don’t know how can I do that or...

Areeb7631‎, Yesterday 09:10 PM
3 115

Post What rank am I and which program should I follow?

Hey guys. As stated above, I have trouble finding out where I am ranked as a lifter in order to find what program I should follow. I've been training for quite some time with some on and offs and would say more seriously only during the last two years which I have been using Athlean-X for the...

Tedattorney‎, Today 03:45 AM
1 74

Supersets incovenient

I find these superset of tricep pressdown and calf raises kinda inconvenient, there's just one or two spots in my gym to do these tricep pressdowns and they are usually taken for so if I get to take that spot and If go in between sets and walk off like 3 times to do my calf raises someone can...

fitmon1‎, Today 02:33 AM
3 75

Help for someone starting out

Hi everyone, I am 25 years old I have lead a very sedentary lifestyle from the age of 15 till now so 10 years. During university i was a big pot smoker, so eating very little not moving much. In the past 3-4 years i have been getting my self in check, I have quit smoking weed, more recently quit...

Derwatt‎, Today 02:59 AM
Today, 02:59 AM Go to last post
0 59

Lightbulb How much easier is machine hack squat then back squat?

How much easier is machine hack squat then high bar squat? If you can't do more sets of squat or add one more day for them, you can still add machine work, since they are less taxing on your body and CNS? There is no gym nearby, so I just can't "go and try it out". I want to add more...

Akos89‎, 09-16-2018 12:24 AM
Today, 02:56 AM Go to last post
18 539

Complete noob needing help deciding on what to do

Hello, as the title says, I am completely new to working out. I've bull****ted at the gym a few times, however I used to run a bit around 3 or years ago. The farthest I got without stopping was 15 miles. I'm a bit older now, and don't think I'll get back to that anytime soon, if ever. I am...

Bradalack‎, Today 02:11 AM
Today, 02:43 AM Go to last post
8 120

Smile Apparently 21 year olds are not teens ? Lol

Hello to anyone reading this, I wanted some insight from the community regarding a training program for roughly 9 weeks as I will be doing an internship that is for this duration and will be committed for mainly for this reason as it will allow me to begin a healthy lifestyle routine. I have...

usernameused‎, 09-08-2018 07:18 PM
2 Pages
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39 1,122

Exclamation Am I overtraining? Is it hindering my gains?

Just to get to the point here’s what my chest routine some what looks like: Chest press: maybe 12-15 sets, could be 20 Pec fly: around 8 sets, 10 maybe? Then a bunch of tricep isolation I’ve seen some gains not gonna lie, but should I knock down the sets to the standard 4?

puftseal‎, 09-15-2018 08:21 PM
Today, 02:18 AM Go to last post
18 610

Exclamation is my routine okay? (lots of questions, sorry)

Hello everyone! I will try to make this as much straightforward as possible. I have been training for approximately 10 months. 7 months were pure bro splits, almost everyday on the gym, no linear progression, no good nutrition, and totally discarding strength. The rest was PPL, with a better...

bulkinforever‎, Yesterday 07:12 PM
2 145


Hi I'm 19 and I I have spent almost 1 year in the gym. I have still not achieved my desired body I don't know if the plan that I'm following is right or not. I just want a toned body and I think it is impossible to get if not having any kind of coaching.

Areeb7631‎, Yesterday 09:23 PM
3 128

"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 07:03 PM
250 Pages
1 2 3 4 5 ... 250
Yesterday, 11:52 PM Go to last post
7,498 1,186,028

Smile I am eager to stay n shape

Greetings everybody I have been working outand here's the synopsis IVE been in heavy mental and athletic pysical training for about 12 years Ruptured my kidneys and have them fixed and Sturdy

Nmontana324‎, 09-13-2018 12:27 PM
Yesterday, 10:40 PM Go to last post
11 389

Advice after doing Fierce 5 for 3 months

I've just hit 3 months on Fierce 5 and I'm stalling across most of the lifts. I reset a few weeks ago on bicep curls and front squats but can't seem to increase weight beyond a certain point. I made pretty nice aesthetic changes on Fierce 5 (mostly on legs), but only really gained about 3 lbs....

univers0‎, Yesterday 02:46 PM
Yesterday, 09:00 PM Go to last post
10 223

How Should I Work Out Post-Pilonidal Sinus Surgery?

Has anyone had a pilonidal sinus surgery or something similar? I had my surgery two weeks ago (it was the simple incision and drainage surgery, not the tissue removal) and it has since then mostly healed, although I'm still undergoing redressing and replacement gauze ribbons almost daily. The...

KaleOil‎, Yesterday 05:48 PM
Yesterday, 06:41 PM Go to last post
1 75

Cool Average bicep size to height formula* See how you compare

I know this thread has been done a hundred freaking times. It never comes out as intended. Everyone always just posts their stats and that all it is. just turns into a dick measuring contest. Lmao. I found one thread that the same one went on from 05"-2017" Most people on here are well above...

Rockin89‎, 09-17-2018 04:15 PM
Yesterday, 05:57 PM Go to last post
25 533

Lightbulb Are calisthenics/body training workouts the best for going lean?

Im already fairly lean but I have a little bit of fat covering most my muscle, would weight-free workout programs work good to get me lean and toned? Id be willing to try weights after that but im more concerned about being lean than being big.

Jburns77‎, Yesterday 12:24 PM
Yesterday, 04:25 PM Go to last post
7 190

Muscle Memory and weight gain

A few years ago I was sitting over 200lbs around 25% bodyfat and decently strong. Even though I was fat I was able to bench 325 and lift alot more than I do now. I am now sitting around a 140lbs and cant lift close as I did when I was 200. Even though I am alot leaner and proportionally stronger...

5millionbuck‎, 09-18-2013 06:09 PM
Yesterday, 03:34 PM Go to last post
14 1,091

Bodyweight routine

I’m starting to distance myself from barbell training after a back injury. I’ve been diving into calisthenics a bit and it’s extremely difficult to find a program for free online (anyone have a recommendation?). I decided to put together my own, but could use a bit of help with the volume. I’ve got...

jrjohansen‎, Yesterday 03:26 PM
Yesterday, 03:26 PM Go to last post
0 134

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