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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
270 Pages
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Today, 06:35 PM Go to last post
8,076 1,241,057

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
23 Pages
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02-23-2020, 12:27 AM Go to last post
682 1,139,162

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
99 Pages
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2,948 960,026

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
23 Pages
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02-16-2020, 04:18 PM Go to last post
667 584,690

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
32 Pages
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01-09-2020, 02:34 PM Go to last post
945 705,958

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
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09-06-2019, 01:41 AM Go to last post
72 193,702

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 2,441,872

Is my sleeping schedule okay?

Hello, I may have posted a similar thread before but I can’t find it so apologies if this is a repeat thread. I go to a gym in the city and because of its location it is packed 99% of the time. The only time slot I have noticed that I can get an optimum workout in is the 2-3:30AM slot. Anything...

SBB1‎, Today 12:06 PM
Today, 05:51 PM Go to last post
5 177

Pain around armpit from benching

Hello while i was bench pressing which i did nothing different than i normally do. On the way back up from chest heard a rip/tear sound but was able to push weight on up and rack it myself. Afterwards i could not push any weight with my left arm at all. Its 3 days later now and i have no bruising...

bowmadus‎, Today 04:13 PM
6 138

Let's OHP 2,020,000 lbs in 2020

Recreating ECGordyn's thread from last year. Same rules as before 2019 thread failed, we got 3/4 of the way there, so it's completely do-able. Come on people, let's separate the men and women from the little girls and boys and find out who will press.

OldFartTom‎, 01-01-2020 03:00 AM
6 Pages
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158 21,810

Looking for feedback on my workout routine (total beginner)

I have made myself a workout routine (started last week) to finally get more serious about going to the gym regularly. Feel free to be brutally honest, I’m here to learn. Am I not doing enough? Am I doing the wrong things? Any advice? My starting point: I’m an absolute beginner, I'm weak and out...

val194‎, Today 12:32 PM
Today, 01:55 PM Go to last post
1 85

Question Body weight strength ratios realistic?

I’m 6’6 weighing in at 230 pounds at probably 16% bf just guesstimating. Read some articles saying that you should be benching 1.5x your body weight And squatting 2.5x bw in order to be considered above average in terms of strength? Is that even realistic? That would mean my bench would have to be...

Rockywest‎, 02-24-2020 08:39 PM
Today, 01:43 PM Go to last post
18 674

Advice for Morbidly Obese Man

As I struggle with my first issue of anxiety and depression to even post this. I find myself deleting everything I type. Believing this post will just bother people. I'm currently almost a 30 year old male and weighed in at 407 pounds this morning. I have been unable to budge my weight for...

Statistic24‎, Yesterday 09:20 AM
Today, 11:37 AM Go to last post
13 498

Lightbulb Is my workout routine 'okay'?

Hi, I'm 18 years old and have been going to the gym for around 2 months now. I've made progress however I'm not sure if my workout routine is okay... I read that the higher the frequency I work for a muscle group then the better so I am doing : Monday - Chest + arms Tuesday - Shoulders + back...

finlayed‎, Yesterday 03:24 PM
7 357

Thumbs up 61 Now Natty & Jacked

This last monday I decided to close the old thread with a Bang and with some seriously sweet heavy personal best lifts . Today is a New start, A more focused and determined aging but classy gentleman..I hope you like the New direction New determination, a more focused direction with way more...

charlievanriper‎, 12-19-2019 07:41 PM
2 Pages
1 2
Yesterday, 09:24 PM Go to last post
35 5,158

Smile Need a second opinion on my full body plan

I've been following a 3 day full body plan and have been having a lot of fun with it. I wanted to post it to see if there's anything I could improve on and perhaps get some advice when it comes to weekly progression. I'm not an expert but I am relitevely strong and recover quite fast, and want...

Zlesto‎, Yesterday 06:07 AM
Yesterday, 08:15 PM Go to last post
4 377

3x5 strength: Squat and deadlift same workout.

Ok, I have been working out in mostly 8-10 rep range for a good year and made some decent size (added about 16lbs of muscle and a few lbs of fat) but I am still weak. I want to focus on strength now but I only have 2 days a week I can workout. I started with stronglifts but I am preferring Starting...

Frankcis1‎, 02-24-2020 11:19 AM
Yesterday, 07:36 PM Go to last post
4 443

What the hell to do when squats is out of the game?

What program can you really do when squats is out of the question? I can’t do them because of injuries. Legpress, curl, extencion works fine. I ran a program that was way to hard for me as a returning/beginner dude. Now I’m looking at 5x5 but the damn squats can not (as I see it, because of...

ronniba‎, Yesterday 09:05 AM
Yesterday, 03:23 PM Go to last post
16 533

Hidradenitis Suppurativa Workout

Hey guys, I'm pretty new here. I'm 5'7" and currently 175 lbs. Not sure about bodyfat percentage, but I still got a bit of a belly and love handles. I'm down from 225 since December 12th because I started the Paleo autoimmune protocol diet. I want to start working out again. Between December and...

granana‎, 07-14-2018 06:46 PM
Yesterday, 02:02 PM Go to last post
3 649

Overtraining too soon?

Been a lazy lard arse for a good year now, the only slight exercise I've had recently is the odd day footballing once a week. I'm weighing in at a bloated 111kg, I'm not obese but far from the good shape I've been most my life. Now I'm looking at getting something done about it with a...

Wass85‎, Yesterday 06:12 AM
Yesterday, 11:32 AM Go to last post
7 357

Thumbs up Push-Pull-Legs Programme: thoughts/recommendations?

This is my current training split: been running it for about a month now and seeing good progress, just wondering if anyone has any recommendations. I also do three rugby training sessions a week although no contact as I'm semi-retired from the sport due to numerous concussions. Bodyweight:...

durhamuni‎, Yesterday 09:08 AM
Yesterday, 11:28 AM Go to last post
5 366

Smile My working out program

Hello guys! I'd like to know your opinion about this 3 split program and whether it is good for strength training or not : Flat Barbell Bench Press/Barbell Floor Press: 5 sets of 3-6 reps Dumbbell Split Squats/Barbell Lunges: 3 sets of 8-15 reps Cable/Horizontal Rows: 3 sets of 8-12 reps...

Polysticus‎, 02-24-2020 03:36 AM
Yesterday, 08:26 AM Go to last post
4 545

Need opinion

I would consider myself an intermediate lifter. Former football player. Got done with 5/3/1, looking to trim down, have a police test coming up so I want to be in good enough running shape. During 5/3/1 I did HITT twice a week. I could run 1.5 miles in under 12 as of now. Just wanted to lay out my...

jagpat‎, Yesterday 07:52 AM
Yesterday, 07:56 AM Go to last post
1 265

Stronglifts 5x5 question

I don't readily have the days mwf, or stw, etc. available. Is it ok to workout 3 days in a row if that's all I have available that week or do these workouts need to be spaced out with a day in between? For instance, this week I only have Monday, Tuesday, and Friday night to workout so I just want...

CCtheBEAST‎, 02-24-2020 12:45 PM
Yesterday, 04:10 AM Go to last post
4 469

How long does strength and fitness last?

Say your diet went to chite and you couldn’t workout or be active for a while How long before you lose your strength and fitness levels until you’re average / sub par ? And how long to regain it once you can get back to into it?

Rabbitjb‎, 02-24-2020 03:23 PM
Yesterday, 03:23 AM Go to last post
8 532

Looking for a PPL program with Calisthenics

So, i am trying to find a program. One that consists of pushing pulling legs with both styles, weightlifting and calisthenics.

h2vh6qjbq1‎, 02-24-2020 07:21 PM
02-24-2020, 07:21 PM Go to last post
0 278

How to keep the pump ?

I got a diet I use supplements I’m doing what I can in the gym , I love my body when it’s pumped up after the workout , but then on next day, I don’t look like that day before ? Anybody got any way of keeping that shape maybe ?

koxlufa‎, 02-24-2020 01:51 PM
02-24-2020, 06:51 PM Go to last post
3 453

Talking Cardio

Hello everyone! I've been training for approximately 6 months and I wonder if I should start doing cardio. I didn't do a lot of cardio because I believe that doing cardio as a beginner will burn gains. Can you recommend me a good GPP training, please. Thank you in advance Edit : thank...

Polysticus‎, 02-24-2020 03:33 AM
02-24-2020, 04:36 PM Go to last post
4 509

Best discipline for physique other than bodybuilding?

Evening! In a nutshell, out of Olympic lifting and powerlifting, which one would be more beneficial for building a good physique? I'm 6`1 and my long term goal would be to get to 90kg at around 15%-20% body fat. Currently I'm around 85kg and at a best guess probably somewhere around 25%-30% body...

Rjohnson0991‎, 02-22-2020 11:23 AM
02-24-2020, 04:35 PM Go to last post
13 917

Next Workout?

Hi. I did AllPro last year for about 10 months. Currently I am on week 6 into Fierce 5 Beginner. I think possibly 3-5 more months and I should be done. I wonder what should I do next to increase my muscle gains ? I can train only 3 days a week. What would be best bang for a buck in my situation?...

CooolStoryBro‎, 02-21-2020 10:18 AM
02-24-2020, 04:19 PM Go to last post
18 1,049

Workout program for short men

Hi All, Looking for a workout program tailored towards shorter men 5'3 and under so we don't look to stumpy. Is there any workouts we should avoid that will make our stature look even more disproportionate? I am currently doing starting strength and the excessive squats are making my legs...

geekchicken‎, 02-21-2020 07:27 AM
02-24-2020, 04:18 PM Go to last post
15 1,088

Workout plan for cutting

YHave gotten a tad out of shape and flabby lately so i want to try my first ever proper cut. Im 235lb and 6'2, maybe 22% bf. Since i havent trained properly the last few months i dont know my 1rm but these were my best last year: S 375×5 B 300×4 D 440×3 For my cut i want to do 531 Agile...

tommy4life‎, 02-24-2020 04:13 PM
02-24-2020, 04:13 PM Go to last post
0 345

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