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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
138 Pages
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Yesterday, 05:07 PM Go to last post
4,110 533,858

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
16 Pages
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Yesterday, 03:17 AM Go to last post
463 113,076

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
13 Pages
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06-13-2017, 06:11 AM Go to last post
375 129,807

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
81 Pages
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2,410 526,567

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
21 Pages
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05-21-2017, 03:10 PM Go to last post
609 689,140

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 1,499,692

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 41,846

Let's gun for 150,000 Pull-Ups again in 2017!!!

We got 112,995 in 2015, but we only got less than 75,000 in 2016. Bad year. Let's try gunning for 150,000 again! 2016 (less than 75k, horrid): 2015 (112,995): 2014...

JustBulk‎, 12-31-2016 09:48 PM
25 Pages
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737 102,722

Best Site to Learn about Proper Form for unfamiliar lifts

I am familiar with form for most exercises, but I am going to be starting some new dumbbell routines at home, and am unfamiliar with proper technique for a few exercises, such as dumbbell split squats. What would be a recommended site or resource to learn the proper way to do such exercises? ...

bmw7a‎, Today 07:15 AM
Today, 07:15 AM Go to last post
0 2

Gotta make some changes and need help

I'm 36, former athlete and the only exercise I've had in the past four years is tossing my kids around and lifting beers & chicken wings. I'm not looking for vascularity or striations, but just now I sat down and felt pressure as my gut is now too prominent to not be felt as I seat myself. I...

cfspartan‎, 06-23-2017 08:45 PM
5 761

2017 Squat Challenge - Shooting for 165,000

HAPPY NEW YEAR!! Well we made our goal last yr and then some :D For last years ref: This years goal was moved up 10,000 to 165,000. I like Partyrocking's rules the best, so we will stick with those.

Squid24‎, 01-01-2017 03:43 AM
39 Pages
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1,168 91,005

Simple 5x5 and 5x2 rotation workout thoughts

Going to start a new whole body routine I just worked down on paper tomorrow. Used to doing really long sessions with a lot of body builder volume exercises thrown in. Decided to narrow the focus down to solely strength gain to try and prepare for a powerlifting competition I'm looking to compete...

Justkasey135‎, 06-18-2017 09:53 PM
5 272

A bit of advice

I was hoping I could get a bit of advice from you guys. I've been training for about 2 months now so I'm fairly new to all of this and I understand that it is a long process. My current training programme is an A and a B routine, currently training three times a week alternating between each. ...

UKwes‎, Today 05:09 AM
1 109

Need suggestions for 2-3 workouts max.

Hey guys, due to heavy work hours/schedule, I can only get to the gym maybe 2-3 times a week. I work 10-12hrs a day and that's without commuting...I know its no excuse, but I don't have anything left in the tank when I get home. I also have a couple kids and it's tough to manage everything....

Used2Be‎, Today 06:03 AM
1 62

Fierce 5 Novice Routine Question

On the Fierce 5 Novice Routine, the information for increasing weight says: This may seem line a stupid question, but does that mean that literally you should not increase reverse flies over 15lbs per hand or increase by over 15lbs per hand?

minus123‎, Today 02:56 AM
Today, 05:53 AM Go to last post
2 96

"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
186 Pages
1 2 3 4 5 ... 186
Today, 05:17 AM Go to last post
5,566 793,405

Can anyone help?

Hi everyone. I posted a thread on the sports training forum but realised that I might also get some advice here seen as though what I'm looking for isn't necessarily about rugby. I play rugby as an openside flanker. The main characteristics of the position is that you'd typically be the fittest...

Mason1197‎, 06-24-2017 07:11 AM
Today, 05:17 AM Go to last post
3 171

5/3/1 progression for bodybuilding.

Hello, I've been using linear progression for my main compound lifts and double progression for my accesories now for some time. I was thinking about trying the wendler 531 progression now, but I am not sure it would be "optimal" for bodybuilding. I am running an 4 day Upper lower split, with...

Benchmate‎, Yesterday 11:16 PM
Today, 04:33 AM Go to last post
9 179

Somebody pls rate my push/pull split

Monday/Thurs (Push) - Flat Bench Barbell Press 5x5 @2 minutes of rest - Incline Dumbbell Press 12x3 @1.5 minutes of rest - Dumbbell Fly 12x3 @1 minutes of rest - Barbell Military Press 6x4 @2 minutes of rest - Side Lateral Raise 10x3 @1 minutes of rest - Seated Rear Delt Fly @1 minutes of...

Null1738‎, Yesterday 08:47 PM
3 98

Increasing weights versus time under the tension

I have a question, imagine that I can do 15 rep with 10kh weights, now my purpose is doing 10 reps. if I slow down and increase time under the tension I can just do 10 reps with the 10kg weights, so far so good, but does increase the time under the tension has the same effect for growing muscles as...

Mohsenfff‎, Today 01:15 AM
Today, 02:32 AM Go to last post
9 168

Some days i feel weaker?

I am doing full bodywork outs every other day and some days i feel weaker like i can only do 6 reps when i would normally do 8, i feel weaker overall etc. This only every happens occasionally is this a sign i should not train that day and just take the day off? or should i keep pushing though?

Heterodox‎, Today 01:49 AM
2 98

Programming advice

Hi all I need some advice with regards to programming. I am a college student on vocational training for the foreseeable future. My workplace is located an hour and a half away from where i stay and i need to report for work at 6.45 am. I finish work usually around 9 pm. I have a 6 day work...

Haes6984‎, Today 01:17 AM
Today, 01:38 AM Go to last post
1 95

Where to go from here to add mass

Hey guys. I've been working out for quite a while now but don't seem to be making any more progress now. I'm a 6'2, 185 lb guy who's 26 years old and looking to add some lean mass and get a better looking physique. I've been doing a 5 day split but not really getting anywhere anymore. I'm what most...

handbanane‎, Today 01:14 AM
0 86

Post Which routine is better?

I have recently changed my gym routine after around 4 years of doing the same thing, but after a week of trying something new Im not sure if what Im doing is worse or better. With my old routine days 1 & 3 focused on chest, triceps, shoulders and abs, while days 2 & 4 were back, biceps, legs and...

Kony42012‎, Yesterday 08:24 PM
4 137

Fat old man needs help.

So, Life hit me hard, and before i could even blink i am 33, overweight and lost with what to do. Here is a simple breakdown. 6'7", 235lbs. I dont know if skinny fat is the right term, but i have tiny scrawny arms and legs and a big belly. I have never been strong in my entire life. I have made a...

tigerinop‎, Yesterday 07:29 PM
3 95

Is it alright if I missed some Lower body B from Fierce 5 lower/upper split?

Hello everyone. Recently I've been missing days at the gym because of college and work. It was mostly this summer. I'm taking many classes. Right now I'm doing Fierce 5 upper/lower. Most of the time I get to squeeze in Upper A, Lower B, and Upper B. Some times when it comes to Lower B I fail to...

lemonpopper‎, Yesterday 09:21 PM
Yesterday, 11:59 PM Go to last post
3 200

Workout Program for mass

I am 17, and I hav been working out for around 2 years. I have used abt every routine you can think of, push/push/legs, upper/lower, body part. My bench is 255, my squat is 355, and my deadlift is 415. What are some programs you guys suggest? I'm 6'1" 195.

chanqb17‎, Yesterday 08:04 PM
Yesterday, 09:45 PM Go to last post
2 139

Question Back after a layoff starting bulk please help

Been working out a couple years had a few months of layoff due to personal reasons, starting my bulk should i do stronglifts or something else, only have 3 days to lift

Adi2008‎, Yesterday 05:53 PM
Yesterday, 07:05 PM Go to last post
6 86

2017 Push-up Challenge - try for 40,000 this time

Ok, looks like we really missed that Lets try for 40,000 push-ups this year. We should be able to hit it. 2016 thread -> Insert from last years rules:

Squid24‎, 01-01-2017 05:59 AM
11 Pages
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Yesterday, 07:04 PM Go to last post
315 45,124

Where do I start??

I am a six foot eight inch two hundred and eighty pound forty three -year-old man . I am also a type 2 diabetic which I control with medication. Also try to watch what I eat sometimes with good success sometimes not so good success. I am moving to a big city with my family due to a new job from a...

RoadmasterJT‎, Yesterday 06:56 PM
Yesterday, 07:01 PM Go to last post
1 87

Low intense workout for men

As title suggest I want low intense workout routine. I am 30, male and been working out in gym. After a year, I came to know that I have some heart disease because of which I was unable to lift heavy equipments. I left gym :( . Later, I found p90x, which doesn't use much weight and I can do it...

keshav768‎, Yesterday 06:49 AM
Yesterday, 06:47 PM Go to last post
3 75

Question Hey! 17 year old beginner looking for advice :)

At 5 feet 11 inches and 225 pounds as a 17-year-old male by the end of the school year, I decided that this summer I wanted to transform my body. With some help from friends and researching online, I've built a workout schedule that I have followed for about a week and a half. I'm currently doing a...

wzec73‎, Yesterday 09:21 AM
Yesterday, 05:30 PM Go to last post
2 421

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