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Forum: Workout Programs

What workout is best for your goal?

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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 2,403,877

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
267 Pages
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Yesterday, 05:34 PM Go to last post
7,996 1,210,048

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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2,945 937,091

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
945 676,936

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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12-29-2019, 08:44 PM Go to last post
682 1,116,504

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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11-11-2019, 05:58 AM Go to last post
665 561,470

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
1 2 3
09-06-2019, 01:41 AM Go to last post
72 179,707

"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
269 Pages
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01-18-2020, 07:18 AM Go to last post
8,041 1,568,204

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 11:58 PM
11 Pages
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01-01-2020, 01:10 PM Go to last post
327 88,022

Set out on a second 30-day drastic cut, here are the results (25 days)

This is part 2. First I did a drastic 30-day cut, and I reported the results here: I decided to follow it with a second drastic cut / body recomposition, and here are the results: (yes I look almost...

peterm28‎, 12-25-2019 09:49 AM
4 Pages
1 2 3 4
01-18-2020, 06:59 PM Go to last post
109 8,123

Quick and dirty guide to intermediate progression

This guide assumes that you have already chosen a "split" and some core exercises at the least - plus the number of sets per exercise (start on the low end of the amount of volume you think you need). This is an autoregulated volume approach best suited for hypertrophy (credit: Menno Henselmans)...

SuffolkPunch‎, 07-14-2017 07:36 AM
4 Pages
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01-03-2020, 01:06 AM Go to last post
92 16,854

Why am I not losing weight?

So I've mostly been doing cardio on the elliptical for 1 hour x5 days per week. I typically burn about 520 calories, I'll be drenched in sweat because i change inclines a lot throughout the workout. I limit myself to 1300 calories per day as well, just of whatever I want or feel like eating as long...

nicole019‎, 08-14-2019 10:27 PM
3 Pages
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01-15-2020, 11:01 PM Go to last post
79 15,247

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
3 Pages
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Yesterday, 02:44 PM Go to last post
60 5,358

Transitioning from a high volume/frequency routine to a lower vol/freq one

The eternal question: will I lose my gains? Same style routine (U/L). Not low volume, just lower.

Xpiro‎, 12-06-2019 02:14 AM
2 Pages
1 2
12-24-2019, 02:48 PM Go to last post
57 6,032

High frequency full body is best imo

Got this idea from Eric Helms who trains full body 5x a week and Jeff Nippard recently started doing the same as well. I've been doing an upper/lower split 4x a week for the longest and just switched over to full body 4x a week. I used to do the standard full body 3x a week before that, but each...

Animal2692‎, 01-12-2020 09:08 AM
2 Pages
1 2
01-19-2020, 03:21 PM Go to last post
54 3,518

Arnold Schwarzenneger's Basic Training Levels I and II

So I'm reading his Encyclopedia of Modern Bodybuilding, and it's kind of going against a lot of the things I've learnt. In the "power training" which is generally sets of 10, 6, 4 reps to failure. But he recommends 4 sets of each exercise for Training I. How ridiculous is that volume?...

_Ishy‎, 02-24-2009 11:47 AM
2 Pages
1 2
12-26-2019, 07:26 AM Go to last post
39 45,193

Back to my roots (having fun)

So, my (half ass decent) physique was built off “bro splits”. A couple months ago I switched to PPL for more frequency. Honesty, I haven’t been enjoying it. Different strokes for different folks, eh? Anyways, I’m going back to a bro split because it’s fun and I enjoy it. Anyone else find themselves...

George2100‎, 01-08-2020 10:02 AM
2 Pages
1 2
01-10-2020, 11:07 AM Go to last post
37 1,823

Is my workout good

My workout is like this Monday-push 1 Tuesday-pull 1 Wednesday-legs Thursday-push 2 Friday-pull 2 Push 1: Incline BB-4 sets Flat DB-3 sets Overhead DB press-4 sets

n8x2c8qgqgn‎, 01-14-2020 04:03 AM
2 Pages
1 2
01-17-2020, 12:55 PM Go to last post
33 1,746

Should I always bench heavy?

So i'm following this Jim Wendler 5/3/1 program where it says I should be benching twice a week like this: Week 1: 65% 1x5 75% 1x5 85% 1x5+ 65% 5x5 Week 2: 70% 1x3

Chubster3000‎, 01-02-2020 07:21 PM
2 Pages
1 2
01-06-2020, 01:14 PM Go to last post
32 1,920

A dumbbell routine for the long term/foreseeable future?

I'd like to build a lot of muscle mass as my main focus. Get as big as possible. Mostly focused on back/lats/traps, shoulders, chest, and arms. But most programs I find for that require a full gym, or at least a barbell. Every dumbbell program I find is a stopgap where they specify "You cannot do...

WhatifI‎, 01-03-2020 02:26 AM
2 Pages
1 2
01-04-2020, 11:30 PM Go to last post
31 1,215

Forearms bro

Lots of hate when it comes to training forearms directly. I personally love training them, anyone else? What are some of your favorite exercises?

George2100‎, 01-12-2020 01:25 PM
2 Pages
1 2
01-14-2020, 06:43 AM Go to last post
31 1,519

Most important factor in building muscle

Dropped volume by 60% and the gains have all of a sudden started to roll in so I ended up having a bit of a controversial realization recently. The most important training factor to building muscle is not volume, it's not progressive's intensity. And by intensity I mean the other...

Animal2692‎, 01-11-2020 05:19 PM
01-12-2020, 11:59 AM Go to last post
29 909

Need advise - Working out a single muscle per day

Greetings all: Every few years I visit this forums since it's full of amazing people who are willing to share their experience of weight loss and muscle building, I'm really grateful for that so thank you all in advance. I am in the process of starting (again) to take control of my health and I...

molokay‎, 01-09-2020 02:06 PM
01-10-2020, 11:58 PM Go to last post
26 983

Anyone here run 5/3/1? Thinking about switching when my semester resumes.

For the past month or so, I have been running the Reddit PPL (which is similar to Coolcida's ppl but with 1 heavy set of deadlifts on one of the pull days + the rep ranges alternate between 5 and 8-12 for the bench and ohp). I have been making linear progress with this routine so far and have been...

Odifududix‎, 01-12-2020 01:29 PM
Yesterday, 11:05 AM Go to last post
25 1,734

Question Chest/Back, Shoulders/Arms, Legs split?

Who here runs the Chest/Back, Shoulders/Arms, Legs split? If so what's your routine? I'm looking to try this out for a change of pace, let me know what you think of it.

Mattonaise‎, 05-23-2015 07:44 PM
12-24-2019, 01:22 AM Go to last post
24 35,691

Arm day mother****er!

Dropped “arm day” for a long time. Decided to add it back in this year. Feels pretty damn good! Who else is still a “bro” and dedicates a day to arm training?

George2100‎, 01-09-2020 06:38 PM
01-13-2020, 11:40 AM Go to last post
23 1,441

No money to purchase gym membership; how can I still have muscle growth?

Hey everyone, I'm 16 years old and have been going to the gym for quite some time and it has helped me not only physically, but emotionally as well. However, due to my family's poor financial situation, I won't be able to go to the gym starting this week. The thing is: I don't wanna stop...

kibelezabr‎, 01-11-2020 04:24 PM
01-13-2020, 11:28 PM Go to last post
21 1,125

Fierce 5 app?

Does an app exist for the fierce 5? I cant find one on the google play store. Im asking because i have experience with software development and could create one if you all are interested

unsensible‎, 02-28-2017 03:00 PM
01-11-2020, 11:09 AM Go to last post
21 3,350

Volume or intensity better for tendons?

If we compared a training routine which has less overall volume but more intensity (like 3x5 based routines) with another routine comprising low intensity but higher volume (for e.g 3-4x10 routines) which one is more friendly to tendons in regard to developing tendonitis/overuse?

HeMB‎, 12-30-2019 11:04 AM
12-31-2019, 06:23 AM Go to last post
19 840

Poor Sleep Since Starting Lifting Weights

Hey everyone...wasn't sure where best to post this, but thought it was affecting my ability to keep to my program so it seemed right enough... So, I started doing weights two months ago, having done none for several years. I'm 31 now and I've been doing only cardio (only running) for the last...

jophassa‎, 01-05-2020 07:09 AM
01-12-2020, 05:29 PM Go to last post
19 1,656

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
18 1,868

Latest volume study

Has anyone seen this from James Kreiger. Pretty much just goes to show what we've known all along. I absolutely love how these guys defended all the insanely high volume studies (45+ sets a week) and now we are back to common sense advise.

TAWS6‎, 01-11-2020 11:09 AM
01-15-2020, 02:10 AM Go to last post
18 1,514

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