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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
220 Pages
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6,571 855,803

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
19 Pages
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Yesterday, 07:48 PM Go to last post
562 324,401

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
94 Pages
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2,816 697,287

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
28 Pages
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11-28-2018, 09:53 PM Go to last post
836 386,017

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 to 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 1,540

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
11-19-2018, 08:39 AM Go to last post
48 50,866

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
22 Pages
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11-12-2018, 01:30 PM Go to last post
656 886,599

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 1,974,837

Skinny to Lean body?

Im skinny (20yrs old) and really just want to build a little muscle similar to this. Especially legs. I cant afford to go to the gym or use equipment, I only have dumbbells. (10kg) lol so Im stuck. It this not possible? This is all new to me. Thanks.

Aus500‎, Today 12:26 AM
Today, 06:00 PM Go to last post
2 177

Alright guys, back here again. Why in the world are my lifts still barely progressing

It’s been a while since I posted here. Last time I posted I was having the same problem with progressing and I was told to eat more to gain weight as well as sleep and I’ve been doing just that. I’m 145ish, 5’8”. I’m 2 solid weeks into my lean bulk so far at 2600-2700 calories a day as well as...

Animal2692‎, Today 04:31 PM
4 91

Question % of one rep max

What percentage of one rep max do I use for strength progression ?

JakeNoSnake98‎, Today 05:34 PM
0 17


Hi I’m 20 I lift every day, and am wondering if I’m doing this right. I’ve been trying to lose weight and at the same time Gain musle. I eat 1,500 calories a day and started to keep my carbs under 50g. I’ve lost 20 pounds in 4 months. Should I add more calories, and is it possible to lose fat and...

Mem19‎, 12-07-2018 05:16 PM
Today, 05:30 PM Go to last post
9 328

Peak help

I’ve been running the Vikings series The Upper/Lower/Pull/Push/Legs Split for awhile and feel like I’ve reached a peak. Any suggestions on how to keep progressing? Or any routines to run after this one. Thank you.

JamesBroski‎, Today 03:48 PM
3 50

Unhappy Help! Losing strength :( :(

Hi all. Long time lurker, first time posting I'm hoping someone can help. For the last 6-9 months, training has really sucked. I've gone from making gradual progress in strength, to a plateau, then to losing strength and my workouts being a struggle. I'm currently sitting in the car outside of...

Xedd‎, Yesterday 08:58 PM
Today, 04:27 PM Go to last post
11 254

Which is better- split, full body, or 1 muscle group per day

I am currently doing a split routine but want to change up my workout, should i just change up my split routine or try something different such as a full body workout or isolation workout? My current routine (im trying to bulk up my chest and biceps) Monday- Chest, Triceps Tuesday- Back,...

TMoney52192‎, 05-22-2011 06:34 PM
2 Pages
1 2
49 21,875

"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
257 Pages
1 2 3 4 5 ... 257
Today, 04:24 PM Go to last post
7,692 1,248,850

Question about GSLP

I have basically replaced some movements with others due to limitations, and I thought I had it.. but I'm unsure how it should be written? Could someone clear this up, please? Should it be this way: Working out A, B, A and B, A, B. Progressing 2.5lb for upper and 5lb for lower every...

FDRD1‎, Today 01:36 PM
Today, 04:16 PM Go to last post
1 108

Advice on Body Recomposition

So this semester I started going to the gym with my roommate and I've started getting pretty entangled with the gm scene. I basically have spent the last four months learning how to lift and have noticed pretty acceptable gains in strength. For the next semester, I want to continue building getting...

MXBandit39‎, Yesterday 10:23 PM
Today, 03:04 PM Go to last post
7 207

Lagging biceps on F5. Advice please

I'm following F5 for almost 2 months now. My weights are progressing just fine in all exercises except my biceps. I eat around +200 calories more than i need daily. I take protein and creatine supplement. Started with 88 lb squat now im at 143 lb. DL 110 start now at 165 lb and the rest are...

maximumeffort99‎, Today 02:44 PM
0 74

New review and meta-analysis by Schoenfeld & Krieger on frequency (controversial!)

Dr. Schoenfeld confirming what the bros have known all along?? Thought I'd share it here, would be curious to hear everyone's thoughts (Suffolk have you seen this?)

Luca2‎, Yesterday 03:59 PM
2 Pages
1 2
Today, 02:37 PM Go to last post
50 830

Pretty Confused

I am 20 years old and wanted to rebuild my body. I am 5'10 inches tall. At 18 I hit a high weight of 220 pounds. I went through a year-long cut of doing a lot of running and now currently at 170 pounds. I am currently in my third month of weight training. I am doing 3 days a week consisting of...

kanjinator‎, Yesterday 09:41 PM
4 176

Layne Norton's Ph3 possible typos!?

I am following this heavy lifting program which is better than Shortcuts to strength by Dr S. Imo but I feel the exceedingly long sets for hypothropy with blood occlusion (lite tourniquet) training are off. I do better with 30 to 60 Percent of 1PM except for curls which is fine with his...

data2dave‎, Today 12:13 PM
Today, 01:16 PM Go to last post
1 91

Feel stuck and need guidance

i The link above is my current physique. I have been lifting since 2011. I’m currently ~176 pounds and my maxes are the following Bench: 270 Deadlift: 385-405 Squat: 340 OHP: 160 My goals are too simply look good naked and be strong. I’m not sure what I should do In...

jasonblabla‎, Today 01:02 AM
4 196

Nsuns or fierce 5 intermediate ?

My lifts: 75 kg bench Squat 95 kg ( i skip legs for couple months, it was a mistake, going back to it) Deadlift 120kg Little background : i did a proper novice program over 6-8 months than move to nsuns program from reddit, ive been doing it for a month, but im not happy with the program, i...

emrestrenght‎, Yesterday 03:07 AM
Today, 11:53 AM Go to last post
9 321

20 Rep Squat Program Question- What happens if I don’t hit 20 reps?

So pretty much yesterday I was doing 285 lbs. for 20 reps but only made it to 18, I then attempted to do it again and made it to 12 simply because I didn’t enough energy since I burned it all out on the first set. When I miss a set, do I go down 5 pounds again or just try to hit 285 again? I...

Sandman400‎, 12-07-2018 03:41 PM
Today, 11:26 AM Go to last post
3 283

Beginner program for barbell/limited equipment?

Hey gang, I've searched around but am having trouble finding the program best suited for me. I'm creating a home gym here soon. I should have more than enough equipment but hopefully someone can point me to a program and let me know which exercises to substitute? It seems like they all have some...

PuckMafsLegs‎, Today 10:43 AM
4 103

Smile What Supplements & Workout Should I Go With?

Im 22 i haven't been to a gym since i was 15 or 16 and even then it was just very casual workouts with mates so im lost when it comes to what are the best supplements and workouts for me and my body type so ill give some info on my situation below and hopefully you guys can help me out When i...

AussieEctomorph‎, Today 09:13 AM
3 141

Question Is that good?

Upper/Lower split, 4 times a week, training for mass. What do you guys think? Upper body A Pull ups 4×6-8 Shoulder press 4×6-8 Seated row 4×8-10 Bench press 4×6-8 Pec Dec 4×8-10

TheBeastHimself‎, Yesterday 04:28 PM
Today, 10:31 AM Go to last post
9 290

Starting again

Does this look ok? For the deadlift set I may just AMRAP my first session until I can add enough weight to bring it down to 5 reps, then just increase by 5lbs from there? Workout A, B, A, and B, A, B. Workout A Squat 2x5, 1xAMRAP Bench 2x5, 1xAMRAP

FDRD1‎, Yesterday 11:01 AM
Today, 09:16 AM Go to last post
17 470

does this routine seem good for a novice wanting to build muscle? my only concern is that it's quite a bit more volume than i've done before. the article doesn't specify if the routine is for any particular fitness level. will somebody with enough knowledge to be sure of their...

pandabaer‎, 12-07-2018 03:16 AM
15 550

Bro Split?

I'd just like to say I don't intend on stepping on anyones toes here. My intention is not to offend! I'm merely trying to make my journey towards a better mirror image of myself as smooth as I can, and also enjoyable! I messed around with SL5x5 and saw tiny differences, for example my legs have...

FDRD1‎, 12-05-2018 07:58 PM
5 Pages
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Yesterday, 09:52 PM Go to last post
122 2,550

Single intense vs high volume less intense

Hi all I’ve always lifted with the goal of going as intense as possible and then recovering for a week before working the same muscle again. When I go really intense it takes 5 days at least to get past the soreness. Is there a benefit to going less intense on a muscle and hitting it twice...

Jhf112123‎, Yesterday 04:44 PM
Yesterday, 05:13 PM Go to last post
2 144

What do you think about this FBW ?

I was looking around for a full body workout for advanced training and I came across this one: The Program Day 1 Exercise Sets Reps Performance Work – Legs and Back Quad-Focused Movement – Squat, Hack Squat, or Leg Press 1-2 15-20 Hamstring-Focused Movement – Good Morning, Stiff-Leg...

whitebeardos‎, Yesterday 05:07 PM
Yesterday, 05:07 PM Go to last post
0 135

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