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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:http://forum.bodybuilding.com/showthread.php?t=4195843 Part 2:http://forum.bodybuilding.com/showthread.php?t=133395553 Part 3:http://forum.bodybuilding.com/showthread.php?t=147447933 Part 4:http://forum.bodybuilding.com/showthread.php?t=155009423 Part...

nightanole‎, 10-05-2015 07:53 AM
255 Pages
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7,627 1,043,762

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: http://forum.bodybuilding.com/showthread.php?t=121353501 ...

2020Wellness‎, 11-08-2012 01:07 PM
98 Pages
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2,928 811,852

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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Yesterday, 06:02 PM Go to last post
653 443,307

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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Yesterday, 02:23 PM Go to last post
673 999,206

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
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08-22-2019, 06:32 AM Go to last post
65 112,443

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
916 539,114

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 25,615

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 2,214,600

Thoughts on GVT

Has anyone had any experience using German volume training? I’ve done a bit of reading and it seems like ‘fun’ and a bit different so I will give it a go but wondered if anyone had had any tips?

Banyans‎, Today 02:52 AM
3 244

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 10:58 PM
8 Pages
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238 31,787

New to bulking up!

Male 5 9” 147 lbs Body fat 15% I’m new to this community so any tips on how to operate here would be appreciated! I would say I’m a fairly toned guy. I go the gym at least 5 days a weeks. Looking to put on some muscle mass. After some research I came upon bulking up. As the title...

grahambren‎, Yesterday 12:45 PM
4 423

top hypertrophy online course?

Which is the most trusted online course (focused purely on hypertrophy) that I can take? Athlean is one of them, but are there other better ones?

musc1emadness‎, Yesterday 05:21 AM
Today, 11:37 AM Go to last post
15 709

"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
267 Pages
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Today, 11:06 AM Go to last post
7,983 1,443,709

https://healthcircle365.com/platinum-fit-keto/

Platinum Fit Keto Thus, one of the secrets of elite athletes and athletes is in a complete diet , which includes all the nutrients necessary to condition your body to physical activity. And those nutrients that can not be missing when making your daily menu are summarized in: Vitamin C . There is...

beckyseth‎, Today 10:43 AM
Today, 10:43 AM Go to last post
0 83

Bulking with Fierce5 + MMA, good results so far, but is it sustainable?

For the past 3 months or so, I've been bulking up with the Fierce5 program while also doing MMA 2-3 days a week. I've been gaining a little over a pound a week, sometimes a lot more which I need to tone back on. Also making consistent strength gains. However, I'm reading everywhere that bulking...

OralB‎, Today 07:59 AM
Today, 08:32 AM Go to last post
1 171

What do you think of my program? Bench, Squats, Rack pull, OHP, row 3x8.

Hi guys, Just wondering what you think of my custom routine. As you see it only involves compound exercises so that I get most bang for my buck: Bench 3x8 Squats 3x8 DB row 3x8 Rack pulls 2x8 DB Shoulder Press 3x10

gggjones‎, Today 07:53 AM
4 171

Question Starting anew. High weight low rep vs high rep low weight

Just trying to get started. Would it be better to start back out with high weight and low reps or low weight and high reps? 30 years old. 190 lbs. Not nearly enough is muscle anymore. I'm less worried about burning fat or even a specific look. I already lost 45lbs of mostly fat this year, time to...

somedude1989‎, Today 06:19 AM
2 161

strength training vs hypertrophy

I want to increase my strength (don't care about hypertrophy right now.) Most of the programs I see here seem to be hypertrophy based. Im afraid a lot of the strength based programs out there aren't for naturals. How does one progress from week to week on a strength program? I get for...

reignman76‎, Yesterday 08:02 PM
Today, 07:49 AM Go to last post
4 348

Overworking as a Newbie?

Hey guys, I'm new to bodybuilding and was just wondering if working out too much hinders muscle gains. I've now been training as a skinny newbie for 4 months and have gained 5-6 pounds of muscle, but am shooting for a possibly higher efficiency. My current schedule is: Mon: Back and bi (8...

Ajo190‎, Yesterday 08:59 AM
4 455

Thumbs up Positive Feedback please

I'm soon to be 45yrs, 269lbs 5'9" with the following hindrances: 1. Repaired right bicep that had partially torn at the shoulder 2. Right shoulder scope 3. Cervical fusion in neck which weakened right side even further Trying to rebuild weak right side, can't even bench 100lbs smh Any...

Dashaun74‎, Yesterday 10:39 PM
Yesterday, 11:49 PM Go to last post
2 293

What’s the best program for a novice lifter

I been doing push pull legs for around 4 months put on around 15 pounds but it slowed down recently anyone recommendations

vincent5oh‎, Yesterday 07:04 PM
Yesterday, 07:28 PM Go to last post
1 301

Increase bench

Is it possible to go from 185 rpm to 225 1rpm in 4 months? Or 170x5 to 225x5 in 6? Im 141lb and just got done cutting. Before that i was at 161lb with a 180x5 or 185x5 bench.

Lizzy3200‎, Yesterday 04:53 PM
Yesterday, 06:15 PM Go to last post
3 337

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, 08-22-2019 11:30 AM
Yesterday, 04:15 PM Go to last post
2 592

I'm stuck, can't seem to build muscle

Hi guys. Not sure if this is the correct forum to post in. So basically for the past 3 years i'm going up and down with my weight. I started almost obese, cut down to like 18% body fat and started to bulk.It seemed like the best decision not to try to cut further because i was lacking muscle and...

cldftw‎, Yesterday 10:01 AM
Yesterday, 02:56 PM Go to last post
20 720

What does a circuit machine mean?

On coolcicada ppl it says rope pushdown (circuit machine).. I sure know rope pushdown but tf is a circuit machine also on pull day it says Lat pulldowns circuit machine and Seated rows circuit machine.

Advice1998‎, Yesterday 01:33 PM
Yesterday, 02:54 PM Go to last post
4 390

Progressions

Was thinking about progressions. How many type of progressions there is. How does a novice progress how does intermediate progress how does advanced progress. I am currently following fierce 5 full body novice.. I try TO progress like this... First week i do for example ohp 60kg 5 reps. Second...

Advice1998‎, Yesterday 11:41 AM
Yesterday, 02:18 PM Go to last post
3 373

Question Bench & OHP really slow progress

I did Fierce 5 Full Body for the first 9 months in the gym, then switched to Fierce 5 Upper/Lower, been doing that on a lean bulk for almost 3 months now. I like the program - good progress in RDL, squats, pull ups and every isolation. The thing is, my bench and overhead press seem to move really...

faithbrah‎, Yesterday 03:14 AM
Yesterday, 02:17 PM Go to last post
3 534

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, 08-22-2019 10:58 PM
Yesterday, 11:36 AM Go to last post
2 510

Question Vikings Upper Lower Push pull legs

Hi guys, Feel like I’m ready to progress to an intermediate routine. Vikings 5 day ulppl seems as if there is good volume to it. Would like to know if anyone has had any success with it? Will rep! Thanks

ben1500‎, Yesterday 10:13 AM
Yesterday, 10:13 AM Go to last post
0 360

New program to pick? Suggestions plz

Straight up, I have been on Fierce 5 Intermediate for over a year and am getting bored. However, I am finding it hard to decide what program to follow next or if I should at all... I am currently cutting, consuming 1800-2000 calories and am looking to lose some fat to start fresh ready for...

Richyy95‎, Yesterday 07:26 AM
Yesterday, 09:29 AM Go to last post
2 428

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, Yesterday 12:29 AM
Yesterday, 09:25 AM Go to last post
5 562

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, 08-22-2019 01:22 PM
Yesterday, 07:35 AM Go to last post
9 673

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, 08-22-2019 07:53 PM
Yesterday, 07:26 AM Go to last post
8 574

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