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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
191 Pages
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5,701 742,589

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
25 Pages
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Yesterday, 03:38 PM Go to last post
736 291,843

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
90 Pages
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06-23-2018, 02:46 PM Go to last post
2,699 634,310

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
22 Pages
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06-15-2018, 06:17 AM Go to last post
633 818,587

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
18 Pages
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06-13-2018, 01:11 PM Go to last post
516 257,505

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
2 Pages
1 2
04-12-2018, 12:55 AM Go to last post
33 18,805

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 1,816,437

Arrow Sticky Thread Sticky: General Forum Rules

Welcome to the Forums It is our hope that the members of the forums will help each other in providing motivation and information to those looking to reach their fitness goals. To protect our members and the forums, the following rules are effective in all sections. Please take...

ForumSentinel‎, 05-19-2014 08:12 AM
05-19-2014, 08:12 AM Go to last post
0 59,121

A 2-day circuit for whole body to gain weight and muscle?

I have joined the gym last week and my trainer has given me workout program of 2 days and to repeat it for rest of the days of the week. First day it covers Biceps, Shoulders, Chest, Hammer Second day it covers Thigh, Quads, Tricep, Back. It is said to me that this will help in gaining...

j1g4r‎, Today 12:08 PM
Today, 12:08 PM Go to last post
0 1

9.5% body fat but no abs

So I'm a 5'10 140 lb 18 yr old with 9.5% body fat. I was surprised my body fat was this low because I really don't have abs. I'm really just skinny. I got a personal trainer this summer at the Equinox gym and he tells me by just gaining more muscle doing all of his full body exercises I will...

rezzy456‎, Today 11:03 AM
Today, 11:55 AM Go to last post
5 92

"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
245 Pages
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Today, 11:53 AM Go to last post
7,334 1,119,559


Hi guys, So what do you all think about the 60-120 reps volume for large muscle groups and 30-60 reps volume for small muscle groups? Is this really sufficient? And what do you think is the sweet spot?

jamb1‎, Today 03:13 AM
Today, 11:40 AM Go to last post
7 169

Looking for a new program please help

A while back I did SL 5x5 for about a year or so. My legs got HUGE but my upper body was lacking, that’s when I decided to switch to Fierce 5 for the extra exercises. However, I got off track and haven’t lifted in forever and have been eating like sh*t. Now I want to get it together and get...

LieutenantDan95‎, Yesterday 10:14 PM
Today, 11:33 AM Go to last post
3 131

first post: my strength routine. feedback?

I love to sweat and feel good so cardio is a big part of my life. But I want to improve muscle, especially upper body. what do you think of this routine? ~4 days a week: 15 minutes elliptical, level 10 with push/pull arms 15 minutes stair master, level 9 & 10 I figure my arms and legs...

adks46er‎, Today 10:16 AM
Today, 11:24 AM Go to last post
3 63

Thoughts on OHP and deadlift focus?

Im honestly sick and tired of benching and squatting. I basically want to stop squatting altogether and do close grip bench as assistance. Im thinking of three pulls a week, one deadlift and two variants. Ohp twice a week and one close grip. Then rowing 3x a week. Do you reckon this will...

davik‎, Today 02:16 AM
Today, 11:18 AM Go to last post
14 291

8x8, 8x5, 8x3.. tips/suggestions?

Hey, so the last 2 months I've been doing an 8x8 style program. I have a busy schedule so i have 2-3 days a week that I can make it to the gym, and like to get out in under 45 mins. What I did was: I can't physically do squats/deadlifts because of a knee problem that I'm working on, hence...

gfreak‎, Today 10:51 AM
Today, 10:51 AM Go to last post
0 28

Tips for plateauing?

Hey guys, I've been stuck on my bench press for about 2 months now and was wondering if anyone had advice on breaking through this hump. My answers are usually 1. forced negative sets or 2. cycle creatine, but neither seem to be working. Maybe I'm just too tired?

PowerIsNowledge‎, 05-18-2018 10:50 AM
5 283

The Overwhelming Challengengs for a Beginner (Willing to pay for help)

First of all, I want to apologize in advance for the beginner post. I'm a member in several different forums for various things and I can't stand the same noob questions each day, but bodybuilding is a very individual specific thing that leaves so many questions when reading through stickys and...

coyoteugly50‎, Today 08:38 AM
2 105

Post Needing opinions on my workout program

Okay getting down to it this would be my regular chest day; Bench - 6/8/10/12 Incline Bench - 6/8/10/12 Incline dumbell - 6/8/10/12 Dips ‘chest’ - 10/10/10 Two veriants of flys - 10/10/10 Now most of my other workouts are similar, with the compound exercises being a pyramid structure.

heathg49‎, Yesterday 05:28 PM
Today, 09:46 AM Go to last post
7 180

Lost my pump mid-workout. Why?

Near the end of each upper-body workout, I almost always feel a pump in my biceps. Yesterday, I felt the pump near the end, was feeling good, and threw in one more bicep workout than I normally do, and I feel my pump went away after that. Did I lose my pump because I was doing too much? A day...

hypeis190‎, Today 08:18 AM
1 76

Rate this 2 day program my PT buddy made

comments, critiques, criticism? can only get in twice a week, on the slim side, looking for hypertrophy gains. no amrap, and he said do the program for 6 weeks before increasing weight (unless something is obviously too easy), that sound right? Day 1 Squat 3 x 10-12 Lunges 3 x 6-10 DL 2 x...

AwFukBye‎, Today 12:08 AM
8 240

First time posting: Ccontinue bulk or cut now? (6', ~176 lbs)

Hey BB Forums! This is my first post on here after months of lurking. I'm 19 and I started focussing on strength training and my diet this past January. I lost 8 kgs before that (to drop from 79 to 71 kgs), and have been gaining muscle since, while trying to minimise fat gains. I've worked...

Ekstremities‎, Yesterday 02:34 AM
Today, 07:57 AM Go to last post
13 403

Exclamation Muscles need rest?

Is there any evidence that you need to wait and redt your muscles for 24-48 hours after training? I used to train everyday for 6 months in a row and had the best results of my life.... then i started to notice that everyone on the internet was saying that muscles need rest so I went from...

Aethero‎, Today 05:03 AM
5 166

Post Intermittent fasting: muscle preservation on a cut .

Hey. Anyone have an anicdotal evidence of doing this, or articles/ studies? Generally I eat sub 600 calories before about 7 pm , mainly protein. Then eat the rest of the calories after. The more I eat the hungrier I get works as an appetite suppressant, Also I know overall protein...

Ultradian‎, Today 05:15 AM
6 130

5 day/week & 1 body part per day only meant for advanced bodybuilders?

Is a workout plan of 5 day/week and 1 body part per day only meant for advanced bodybuilders? For the last 10 years I have been working out with weights about 2-3 times a month and one training session normally consisted of 8 exercises, each focusing on a different bodypart . 25 days ago I...

MeHow1985‎, Today 06:38 AM
Today, 06:51 AM Go to last post
1 115

Smile Beginner: Swimming or Gym for toned not bulky body?

Hi! I'm doing swimming exercise. I do 1-2 hours of swimming every other day (Monday, Wednesday, Friday, & Sunday). I do freestyle, breast stroke, and butterfly most of the times. I rarely do backstroke. I eat 3 cups of rice or beans or sometimes 10 slices of bread plus a main dish per meal with 3...

CloudStrife7‎, Today 06:06 AM
Today, 06:33 AM Go to last post
2 99

Problem with squats

Gents and ladies, In Dec 2017 I was able to max out my squat at 345. At the time, I was around 210. Since then, I ended up moving to another country temporarily (military) and have found that I've been losing squatting strength. It's very strange because it is now June and squatting 275 is very,...

Redbucket14‎, Today 05:03 AM
1 126

Working out for Obese people.

Hello, I have a friend that I am trying to get to go to the gym with me. He is 305 and 6'0" since I am not obese, and never have been could somebody tell me the pros and cons for a heavy person to start going to the gym and lifting? he thinks that if he starts lifting weight he will not lose...

Ab23567‎, Today 05:49 AM
Today, 05:49 AM Go to last post
0 89

Question viking's bare bone workout alternative for some exercises?

Day 2 Deadlift - 2 sets - 12 reps or Romanian DL - 3 sets - 30 reps Leg Press - 3 sets - 30 reps Incline DB Press - 3 sets - 30 reps Close-grip T-bar or Cable Rows - 3 sets - 30 reps Lateral Raises/Barbell Shrugs - 3 supersets - 30 reps each Straight-arm Pulldowns/Facepulls - 3 supersets -...

myboku‎, Today 05:02 AM
Today, 05:02 AM Go to last post
0 95

Workout Tips on Holiday

Hi all, I have just come out of a 20 month cut and soon to be in a surplus in a few weeks, right now I am doing a PPL program. In 3 weeks I am off to Morocco for a holiday for one week. I wont have access to a gym there I did ask around, I am taking some resistance bands with me and a...

runuali‎, Today 02:23 AM
Today, 03:58 AM Go to last post
2 120

Losing BF%, Improving stamina and gaining muscle, what order

Hi all, Newbie here. I'm 137lb and 5'11. I had my body fat% measured using calipers at around 14-15% when I was 143lb (around 6 months ago). My ultimate goal is to get to and maintain about 9-10% bf, and 165lb.

dada55‎, Today 03:49 AM
1 85

Exclamation Workout Routine Query

Hey Guys, So I am currently recovering from a knee ligament injury, 3 weeks in, 3 more to go until hopefully i can operate normally. See my profile for progress pictures. current stats: Weight: 59.36KG Height 163 CM

Distracto‎, Today 01:56 AM
Today, 01:56 AM Go to last post
0 98

Obese weightlifting

I weight 283 right now @ 5'11". I've been starting Fierce Five but I'm wondering if it would be appropriate for me to use this program considering that I am on a deficit and I eat only 2350-2400 kcals. I lift on MWF, and bike for cardio TR. I'm enjoying the program greatly but I'm wondering if I'm...

mejai95‎, Today 01:09 AM
Today, 01:32 AM Go to last post
2 97

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