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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
254 Pages
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Yesterday, 06:42 PM Go to last post
7,617 1,041,298

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
3 Pages
1 2 3
Yesterday, 03:08 PM Go to last post
66 111,309

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
22 Pages
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08-21-2019, 10:58 PM Go to last post
649 441,356

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
98 Pages
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08-18-2019, 04:35 PM Go to last post
2,927 810,036

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
31 Pages
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08-09-2019, 07:52 AM Go to last post
916 537,121

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
23 Pages
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672 997,309

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 07:29 AM
11-21-2018, 07:29 AM Go to last post
0 25,232

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 2,212,028

Thumbs down Gym closure

My gym is closing for 5 days as new equipment is being brought in. Would you advise I just take time off and do cardio and bodyweight stuff? I have some free weights at home it’s just I won’t be able to keep up with my normal routine. Thanks

ben1500‎, Today 12:29 AM
Today, 12:29 AM Go to last post
0 2

Full Body Program - review please

Hi guys, I've conducted the Full Body program beneath (with inspiration from some of the more popular youtubers; Jeff Nippard, Jeff Cavaliere etc.) and I really wonder what you guys think. A Squat 5x5 Bench press 5x5 Pull ups 4x8 Romanian DL 3x8 Lateral raise 3x10

andreasbjerruml‎, 08-19-2019 11:49 AM
Yesterday, 11:08 PM Go to last post
1 225

Suggest me a Good Workout Program

Hi Everyone, Hope you are doing good. I am 31 now and working as IT professional. Just little more about my body. Height : 167 cm Weight : 70 kg Type : Normal body with little belly. I have been doing workout for the last 3 years with regular gap :). Most of time i goes to gym maximum 3...

Adhav‎, Yesterday 10:58 PM
Yesterday, 10:58 PM Go to last post
0 55

Is this a good home workout?

I’ve made this full body workout on my own, my main goal is to lose body fat while also maintaining/building muscle mass. I’m on a 500/700 calorie deficit (1500 calorie intake) P.s I only have 2 12.5kg dumbbells Chest exercises are split, each day I do one part (Upper/Lower/Middle) I also do...

MohammadG3‎, Yesterday 11:30 AM
Yesterday, 09:23 PM Go to last post
1 139

Adding weight to bench fast. Cluster sets.

Looking to go from 170lb to 225lb for 5 reps in the next 4 months. For those of you that have experience with cluster sets how effective of a strategy are they to putting on strength fast. Im thinking doing 180lb-175lb for 4-5 sets of (1x1x1x1x1) or (2x2x2) with 30 second rest in between reps and...

Lizzy3200‎, Yesterday 09:19 PM
Yesterday, 09:19 PM Go to last post
0 55

My FB workout Plan on Bow flex Revolution

Good evening all. I am new to work out and want your opinion. I will be using my Bowflex revolution and doing FB 3 days a week. Does this schedule look good ? should I remove or add anything else? Body Part Exercise Sets Reps Rest Resistance 1 Chest Bench Press ...

Legendofdragon‎, Yesterday 07:53 PM
Yesterday, 07:53 PM Go to last post
0 85

Question New program based on volume ramping?

After some years with training now, i have done everything from starting strength to fierce 5, and some strength training. This year i have been learning a lot about hypertrophy training, mechanical tension and that volume is the key to growth, so i decided i wanted to try something new based on...

macfc96‎, 08-14-2019 09:53 AM
Yesterday, 07:07 PM Go to last post
13 1,057

Red face can't increase Pull Up reps, please help.

Hello, so i am currently trying to increase my pull up reps. My current one set max is 4 "perfect" reps. But because ive always had terrible rounded shoulders they arent still perfect yet. I just cant get those shoulder a 100% down and ive problems to feel my lats contracting. My active...

MaxMusterman‎, 08-18-2019 11:39 AM
Yesterday, 03:58 PM Go to last post
14 750

When does training for strength cross over into hypertrophy?

Currently I am training 4 heavy weeks then deloading on the 5th week. During the heavy weeks I am doing 5 sets of 6 reps to a high percentage of my 1RM and on the deloading weeks I am doing 5 sets of 12 reps of a lower percentage of my 1RM. Things are going ok and I'm reasonably happy with my...

stonypaul‎, Yesterday 06:01 AM
Yesterday, 03:43 PM Go to last post
7 279

Workout Plan

Hi Guys, I know this topic has been beaten to death but just wanna get an opinion on what i am looking at based on my research. Goal: lose weight (i am seriosuly overweight at 230lbs) and build core/functional strength I am planning on doing compound exercises 3 days a week and 3 days...

tipu25‎, Yesterday 09:30 AM
Yesterday, 03:17 PM Go to last post
4 179

Try The Ultra Armz Workout

Good arm burner let me know how u go and any feedback appreciated. The workout 1. Triple Set 3 sets 1A Dumbbell Reverse Curls 8 reps 1B Dumbbell Hammer Curls 8 reps 1C EZ-Bar Curls 6 reps 2. Super Set 6 sets

rawcuz‎, Yesterday 02:56 PM
Yesterday, 03:15 PM Go to last post
2 147

Lifters.. Help a soul

First of i know ive posted alot. Hear me out. Ive been working out for 10 Months. Consistent. Knowing a bit what im doing. Pain. Sweat. Choppers. Heavy lifts. War. Blood. Trial and tribulations. I am happy from the results.. Of course could be a bit better but i went from skinnyfat dude 75kg TO fat...

Advice1998‎, 08-21-2019 06:40 AM
Yesterday, 03:04 PM Go to last post
19 668

After a break what type of workout is it best to begin with again

After 2 weeks of break, I read there's a considerable lost of strength, so I was wondering this: after coming off 2 weeks of no gym, would it be better to start again with my usual strength workout (4 sets of 5 heavy reps) on the first day, or an hypertrophy workout (4 sets of 10 lighter reps)?

Samme1234‎, Yesterday 01:22 PM
Yesterday, 02:31 PM Go to last post
4 164

"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
266 Pages
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Yesterday, 02:16 PM Go to last post
7,979 1,441,034

Post Green Beret Training

I am recently out of the navy as of about 6 months ago, I am hating civilian life and wanting back into the military. I want to rejoin and go army and go 18X contract and try to become a green beret. I’m in shape but not the shape I was in while I was was enlisted. What does anyone have any workout...

WelziFC‎, Yesterday 01:15 PM
Yesterday, 01:15 PM Go to last post
0 111

Arm routine

Good afternoon guys I just graduated from a police academy and I’m working in an urban environment. I’m 31 years old, 5’10 160. I have decent definition but I need the size. Any help would be appreciated. I feel self conscious in my uniform. Thank you for the time guys

GoldenTaint‎, 08-19-2019 04:01 PM
Yesterday, 01:11 PM Go to last post
18 742

My workout plan

Hey guys, my name is Tzah and I'm 25 years old, I need some advice regarding my workout plan, I've been working out for the past 2 years on and off(took some breaks every couple of months) and right now I've been working out non stop for 3 months, right now I consider my self pretty fit but I want...

zahhagai‎, Yesterday 12:46 PM
Yesterday, 12:46 PM Go to last post
0 133

Question Routine query

Hi guys, Just a quick question on whether it’s possible for me to workout shoulders Saturday or not. Monday - Legs Tuesday - back and biceps Today - chest triceps So is 48 hours enough rest to hit shoulders as obviously shoulders are used a lot in a chest and tri workout? Thanks!

ben1500‎, Yesterday 08:28 AM
Yesterday, 12:20 PM Go to last post
11 249

hit a wall

Hi I have been working out for 1.5 years give or take. I kind of hit a wall the last 4 months or so and don't feel like I am getting anywhere. Thought I might see if I can get any advice on here please. I workout doing 2 exercises at a time. example> I will do one set bench then one set straight...

bigal80ak‎, 08-21-2019 09:25 AM
Yesterday, 11:31 AM Go to last post
7 363

Full Body only twice a week?

Hey guys! I'm currently lifting for about a year or so, but most of the time all i did with my friend was fluff of pump stuff, never really progressed on main lifts, so, yeah, I'm still beginner and decided it's time to find personal trainer to learn and progress on the basics, to improve my...

jeremybra‎, 08-21-2019 08:25 PM
Yesterday, 11:11 AM Go to last post
5 350

Help/advice swapping from split sessions to full body

I've been doing split sessions 4 times a week (Back, Chest, Shoulders, Legs) for a while now varying to exercise and rep range whenever I've plateued (4 x 8, 3 x 10 with the occasional 5 x 5, changing rep ranges every 4-6 weeks). I've seen good results but due to family and new work commitments I...

sheffieldbb‎, Yesterday 11:10 AM
Yesterday, 11:10 AM Go to last post
0 106

A lil for break

I hope everyone is having An Amazing day. Is It okay that i go TO failure doing 3x5 lifts for example 60kg 5 reps ohp but the Last rep i feel like im lifting the whole universe and my form breaks a bit

Advice1998‎, Yesterday 10:34 AM
Yesterday, 10:39 AM Go to last post
1 143

Dumbbell training.

Currently I use barbell for bench, OHP and rows. Would it be beneficial to switch over to dumbbells for a period of time? Work on unilateral strength, stabilizers, increased range of motion in order to push my numbers higher? Or is specificity more important and keep using the barbell?

reignman76‎, 08-20-2019 06:18 PM
Yesterday, 06:19 AM Go to last post
10 619

Workout Log: Only Compound Lifts vs. Accessory Lifts

Which lifts do you put in your log? Only the big lifts or every single lift? If only the compounds, which exercises do you log for each muscle group and why? Would love to hear your response, thanks

Silvainn‎, 08-21-2019 02:42 PM
Yesterday, 06:14 AM Go to last post
2 287

Question for Workout Program

Heyy Guys Short queston. I'm reading Mark Rippetoes Programming book and I found something that I don't understand. He lists several workout plans for beginners or pros. Normaly it's something like Squat 100x5x3. And this is very clear to me. 100kg squats with 5 reps and 3 sets. But then there...

Artorias9‎, 08-21-2019 12:05 PM
Yesterday, 06:09 AM Go to last post
2 274

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