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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
232 Pages
1 2 3 4 5 ... 232
6,937 900,390

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
96 Pages
1 2 3 4 5 ... 96
Yesterday, 11:39 AM Go to last post
2,853 719,308

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
29 Pages
1 2 3 4 5 ... 29
Yesterday, 05:23 AM Go to last post
855 420,083

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
1 2 3 4 5 ... 23
02-18-2019, 05:06 AM Go to last post
665 910,102

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
20 Pages
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02-15-2019, 04:49 PM Go to last post
597 350,520

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
2 Pages
1 2
02-03-2019, 03:32 AM Go to last post
49 62,917

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 08:29 AM
11-21-2018, 08:29 AM Go to last post
0 7,087

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 2,039,387

Exclamation Rep Progression

So I’ve got to the point where I can’t add weight every workout/week anymore, and wanted to get some opinions on these 2 options of progressive overload, if one is better than the other or if either would be effective: They would both be over a 6 week mesocycle, deload then repeat. 1) -...

alex020597‎, 02-12-2019 02:05 AM
Today, 08:35 AM Go to last post
5 316

Are heavy compound lifts killing my gains?

Ok I know the short answer to this question is no, but here is my issue. I started a "bulking" program about 2 months ago and there is no doubt im getting stronger, my dead lift went from 225-335, squats went from 225 to 315 and i can actually do pullups without assistance now within the...

jbr0nc0‎, Today 07:44 AM
7 52

Thumbs up OHP 2x week

Hi Guys, So I’m doing a 4 day Upper/Lower split - looking to put OHP as my main pushing movement with less benching. I’m wondering how to go about, or if it would be wise to OHP on both Upper days? And if so would you have to vary the reps and sets, or could you do a equal amount with...

alex020597‎, Today 07:55 AM
Today, 08:27 AM Go to last post
2 16

Which handles to use on hammer strength row to substitude pendlay rows?

Hey guys, just making this thread to clarify on which handles are BEST to use, when substituting the pendlay row lift for hammer strength seated rows I know it's not going to be the vertical handles, so my question is whether to use the HIGH horizonal handles, or the lower horizontal handles. ...

tomskee1‎, Yesterday 02:17 AM
Today, 08:23 AM Go to last post
5 151

Need Help - Possible Hiatal Hernia

I've been running with Fierce 5 novice for about 4 months now. I recently started having really bad acid reflux, burning pain in the stomach/chest, area etc. It's been miserable and keeping me up at night. I went to the ER on Sunday and they said I have a possible hiatal hernia and need to get an...

USMCSemperFi03‎, Today 08:20 AM
0 5

Cool The most ideal once a week program to get 315 bench?

Hey guys, so I currently hit 270lbsx1 bench barbell at 188lbs bodyweight and wanted to know what the best bench program is (done once a week) to hit 315x1. I was thinking 5/3/1, but if you have any suggestions im all for it. Thanks. will rep.

NoviceKevin‎, Yesterday 07:17 PM
6 215

Program suggestion for strength + running?

I have been lifting for about two years now, mainly with PPL program from reddit wiki. Stats are 5'11, 200lb. B: 165lb, S: 209lb, D: 242lb, 4 pull ups). I need to up my strength and running performance, and I have realized that training 6x week with PPL is just way too much and doesn't make...

weakguy2‎, Yesterday 08:59 AM
6 101

"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
260 Pages
1 2 3 4 5 ... 260
7,795 1,299,251

Choosing a workout program with golfer's elbow. Please help.

The situation: I'm 42. I sustained golfer's elbow (medial epicondylitis) just over three years ago while weight training on the Fierce Five workout program. I stopped lifting weights all together so I have not worked out in over three years. The elbow is better than it was but I still have...

Wendal‎, Yesterday 03:03 PM
12 198

5/3/1 BBB version, doing the BBB lift on different day - Is my setup ok.

Hey guys, want to give 531 BBB a go - Is my setup ok. Missing some secondary accessories. 531 OHP 5x10 Bench Rows 531 DEAD-LIFT 5x10 Squat Accessory #2 ???

rlefebvr‎, Yesterday 07:33 PM
5 162

Low testosterone, should I change my approach to lifting?

Hi. I (19 Male) have been going to the gym for about 9 months. I've noticed that in this time period I've been struggling to increase my lifts, as early as the bar for the upper body exercises (basically had to deload everytime I added weight to the bar). Initially, I thought this was because I...

Odifududix‎, 01-26-2019 10:44 PM
4 Pages
1 2 3 4
109 3,798

Can i work trapezius/shoulder after back day?

Hi, This is my sixth month of body building. I wonder can i work trapezius/shoulder after back/biceps day? Are there any harmness? I have 6 day to work in a week. Here is my routine: Day 1: Chest/Triceps Incline Press 4x8 Dips 4x8

clydeax‎, Today 03:52 AM
11 165

Reverse Pyramid Training on a cut...good or bad, waste of time?

I started a version of RPT training from Martin Berkhan as I have started cutting. Is this sort of program a bad idea while on a deficit? I suck at picking and sticking with programs. I mainly chose to run this program for recovery purposes as I’m only in the gym 3x per week and I can do LISS...

orcmode‎, Yesterday 08:57 PM
Today, 05:41 AM Go to last post
1 109

Need help

Hey, I’m new to this site but I’m 16 years old and I’m very strong and have a superb physique I wouldn’t be posting this if I wasn’t confident, I want to get into competitive body building/male modeling but I’m not sure how to get started. Any advise would be appreciated.

Gage406‎, Yesterday 07:31 PM
Today, 03:49 AM Go to last post
2 106

When should i switch from an upper/lower to PPL?

So i am currently doing an upper/lower routine which goes as follows: Upper: OHP 3x5-8 BB rows 3x6-10 Bench 3x5-8 Pullups 3x8-12 Superset: Tricep pushdowns & Dumbell curls 3x8-12 Superset: Cable lateral raises & Face pulls 3x10-15

Cruceuz‎, 02-18-2019 08:53 PM
Yesterday, 10:58 PM Go to last post
9 375

Workout plan with a fractured foot

Hi, Several months ago, I fractured my foot, breaking two metatarsal bones. Long story short, I have already been injured for five months now and two more months of treatment is expected. In the meantime I've lost about 10 lb of weight which is great. Since I cannot hike anymore, I decided to...

lookin03820‎, 02-17-2019 04:06 PM
Yesterday, 10:15 PM Go to last post
17 449

Question Upper push pull legs workout.Any help?

For 2 years and a half I am hitting the gym and tonight I found and tweak a workout program. Do you think it's a reasonable amount of reps for chest and back? Or there are too many sets for shoulders? I just want some help so please don't be rude in comments.The legs set and reps are all ok and...

Costyiii‎, Yesterday 03:34 PM
Yesterday, 08:35 PM Go to last post
1 115

Chest Imbalance, improper training or genetics?

Hi all, Im currently having what I believe to be a pretty unique issue with a muscular imbalance in my chest. Upon digging around these forums I haven't found a solution/answer, and I was hoping to enlist some help. As you can see from my picture posted below, I have a slight imbalance in my...

NolanWS‎, Yesterday 08:05 PM
Yesterday, 08:05 PM Go to last post
0 102

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
4 Pages
1 2 3 4
Yesterday, 08:00 PM Go to last post
105 5,416

arms with chest/back or on its own?

would an own day for arms be beneficial or just a waste of time compared to tri with chest and bi with back appreciate all help

Espensoemme‎, Yesterday 10:17 AM
Yesterday, 07:46 PM Go to last post
6 191

Gym Once A Week

I have found that I have started to take up a few different sport and find I can only make the gym once a week now. Is this a waste if time? I'm thinking it may help reduce injuries and maybe maintain a bit of mass whilst taking part in lots of things. My weekly routine looks like this Monday:...

hugh1988‎, Yesterday 11:59 AM
Yesterday, 06:41 PM Go to last post
8 200

little advice on my program

Hi Ive been training on and off for long time and have always used Bro split, to be fair ive seen results but lately things have slowed down and after doing some research online ive seen that twice a week and less volume appears a lot more popular these days. Based on the equipment available at...

bazrazmataz10‎, Yesterday 01:29 PM
Yesterday, 05:10 PM Go to last post
5 205

Thoughts on my workout program? (beginner)

Hello everyone, I have been looking around on this forum for some time now and finally decided to ask some things myself. I have been training for some weeks but to get the best results I wanted to make sure I am doing the right things. My goal is hypertrophy. My height is 1.80m (5'10/11), my...

Penj10‎, Yesterday 03:42 PM
Yesterday, 03:42 PM Go to last post
0 100

A dude having Hard time on progression read please

Hey i dont know where to start and where to finish.. I once a While Come here for help and write a long essay. So i Will Tell everything so i Can recieve Good advice. So i been lifting 6 Months seriosly. Training Hard getting Good sleep eating Good. Im currently runnin icf 5x5 been on it about...

Advice1998‎, Yesterday 02:34 PM
Yesterday, 03:39 PM Go to last post
4 177

Fierce 5 time off question

I started on Fierce 5 about 2 months ago, and it's been going really well so far. I have kept up with the progression without any breaks, but I next week I am going on vacation for 2 weeks and won't be working out. After 2 straight months I am ready for a break, but My question is what weight I...

Haydop‎, Yesterday 02:49 PM
Yesterday, 03:25 PM Go to last post
1 97

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