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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
171 Pages
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5,125 658,036

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
86 Pages
1 2 3 4 5 ... 86
Yesterday, 06:23 AM Go to last post
2,558 583,569

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
17 Pages
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02-16-2018, 02:33 PM Go to last post
502 208,507

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
23 Pages
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02-15-2018, 01:27 PM Go to last post
664 219,092

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
21 Pages
1 2 3 4 5 ... 21
02-14-2018, 12:13 PM Go to last post
626 763,125

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 1,695,909

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 09:12 AM
05-19-2014, 09:12 AM Go to last post
0 52,588

Walking with a weighted vest normally?

I've heard that the more weight your body carries your body will adapt and your weight will go up, obviously bro science but I'm curious about trying this through out the day in a big hoodie of course lol & seeing the benefits and results in maybe mobility, trap growth & mass?

cthunder0‎, Yesterday 07:25 PM
5 153

Sl 5x5 cant increase weights on bench press

So i been doing stronglifts 5x5 workour about 1-2 month between My squats deadlifts are increased Now im squat 72 kg deadlift 85 normally i was doing 40kg squats for 12 reps 60kg deadlift 4 reps But my bench press and barbell row arent increasing. I was doing bodybuilder type bench press . and...

bzyspecial‎, 01-08-2018 09:10 AM
28 978

Really bad muscle imbalance.

long story short, i swapped to machines to see how much i can lift compared to free weights. and i found out that certain muscles are substantially stronger then others. i would like advice on how to fix this imbalance as efficiently as possible. i travel a decent amount for work, so some days i...

bobby55‎, Yesterday 10:53 PM
Today, 12:22 AM Go to last post
2 85

Exclamation HELP. Second opinions on a split.

I'm a 17 year old male, and I (was) lean bulking on a 6 day leg push pull split, and I hit a a point I couldn't progressively overload anymore. Then a very famous fitness Youtuber/Instagram/Bodybuilder said they were going to ONLY take three people for exclusive training. After he asked me...

atilinca9‎, Yesterday 08:14 PM
1 60

Exclamation "Fierce 5" Now or Later?

I wondering if you guys could help me out here. For the past 4-5 months I have been out of the gym completely with my diet fluctuating from overeating to under eating to somewhere in between. I was in school and trying to graduate. It had become my priority. Now that I've graduated I just recently...

farmfowls‎, Yesterday 08:58 PM
1 56

Looking for good Bodybuilding workout

ive been trying to get into body building for awhile now and i cant help but notice that some days my arms and chest are big but others are not i measure my arms on a daily almost on an hourly basis can someone help me build good lean muscle im looking for a workout that wouldent be impossible to...

hissingoctopus‎, 02-16-2018 06:00 PM
Yesterday, 11:16 PM Go to last post
3 164

Help a newbie out

Hi everyone I am 23 yrs old and recently bought a bench and a barbell and 20kg weights. My work outs usually last 15 - 20 minutes. I have 2 main questions: - HOW long should work out sessions last for MAXIMUM MUSCLE GROWTH? - CAN I gain muscle with my current weights 20kg only? ...

LIONBOY9‎, Yesterday 10:02 AM
Yesterday, 10:24 PM Go to last post
11 181

Question Should I deload?

I’ve been lifting properly for just under a year now and I’ve been bulking during that entire time getting my lifts as strong as possible. Recently however my lift strength progression has stalled quite a bit (especially on bench). I have noticed a little bit of joint ache in various places however...

TheRevilo‎, Yesterday 04:40 PM
Yesterday, 06:45 PM Go to last post
3 126

"Fierce 5" Novice Routine Question

Is it possible to add another day at the gym with this routine? I'd like to go to the gym 4 days/week if there's something else I can throw in. Thanks.

GingerSkeleton‎, Yesterday 03:35 PM
Yesterday, 06:36 PM Go to last post
2 139

Exclamation Girlfriend wants to lose weight, here are the details

SO my girlfriend is 29 and seriously overweight, and she has acknowledged this and has once again set out to change it. With the help of past experience and others I developed this profile. She completed week 1 last week. We have not done a new weigh in. The details below outline her program,...

newbodyme2014‎, 09-03-2017 12:52 PM
Yesterday, 05:31 PM Go to last post
20 1,315

Advice on workout

Hey all, I've been working out for years on and off never doing much seriously - just for a bit of exercise and strength. But I've recently (about 4 months ago) decided to get into it a bit more and would like some tips on my workout. I'm 29, 6'4 and a bit chubby. My workout is: Monday -...

fever888‎, 02-14-2018 03:00 PM
Yesterday, 04:24 PM Go to last post
2 130

weak stamina

i have lived in a moldy house in the past, dust and black mold all around the house and now i've been living in this new house for 3 weeks now but my stamina is still not the best. i lift weights on the daily for around 2 hours but im thinking about doing cardio to build my stamina good up again...

JuWo420‎, 02-16-2018 12:59 PM
Yesterday, 03:29 PM Go to last post
1 109

Exercise Combination errors?

Hi, I've been lifting for a few years. But wanted to confirm with those who experienced if this workout combo has any glaring issues/omissions? Specifically, do I have any workouts in the wrong order or movements that do not belong with that set for a particular day? I perform this 5 day...

Ridergreen‎, Yesterday 01:20 PM
Yesterday, 03:14 PM Go to last post
1 114

Post Assistance developing a five day workout plan

A little backstory first. I am 22 years old and am currently 430 pounds (429.8 but I am rounding, pun intended). I have been large my whole life and with me starting my internship, I am using it as a way to change my lifestyle. So now I have started to change things. I spent all of January...

CanadinaNewb‎, Yesterday 01:32 PM
Yesterday, 02:53 PM Go to last post
1 111

Question Need help with workout routine

So I have recently started going to the gym and was wondering if my workout routine is fine for strenght training. I normally do 6 sets of 6 reps. In every set I start with the maximum weight I can do and I do the most reps I can with that weight (which is 1-2 reps) and then I lower the weight...

jack346‎, 02-16-2018 06:30 PM
Yesterday, 02:43 PM Go to last post
8 226

Bodyweight training

Would it be beneficial and even better to introduce bodyweight training into my gym routine? If say, I spend one day of gym a week doing pushups, pull ups, chin ups etc... I'm reading both beneficial things and not much difference in doing free weights.

GingerSkeleton‎, Yesterday 06:55 AM
Yesterday, 02:30 PM Go to last post
6 166

Pls help me to get started..

Hi guys, I am 27 years old. 5'6 and 193 lbs. Can any one suggest me good workout plans? Should I do wight training or cardio? I am really confused. Should I bulk or Cut? Any help appreciated. Thank you.

Bandishjoshi‎, 01-25-2018 10:42 AM
Yesterday, 02:22 PM Go to last post
2 210

Need Help...!

Hello! I dont know which workout program should i pick ? I am 27 years old , 5'6 and 192.2 Lbs. I have fat.. I want to make muscles.. I am lifting since 3 months but I cant see any muscle gain I guess becoz of lot of fat. Do i need to loose fat first? Any help appreciate. Greetings...

Bandishjoshi‎, 02-16-2018 08:34 PM
Yesterday, 02:21 PM Go to last post
2 133

Bench specific programs

Can anyone point me in the direction on a good bench program? My bench sucks (has always sucked) and has gotten worse due to a cut I started back in 6/2017. I recently started to reverse diet so I'm hoping this helps. Currently I'm running Candito's 6 week strength for my deadlift and squat but...

Anthony21‎, Yesterday 01:04 PM
Yesterday, 01:25 PM Go to last post
8 136

high volume low weight vs Low vol. high weight?

Hi im 15 and been training you could say for about 5 months the first few months i didnt know what I was doing and had little equipment but in the following months I got more of an understanding and went to an actual gym. My goal is aesthetics and my training program calls for high volume moderate...

jake272002‎, Yesterday 10:34 AM
Yesterday, 12:42 PM Go to last post
5 229

Post Only 3 sets in a full body workout?

Hey, I've been trying this workout but often I am fatigued and can't finish my wotkout... Can I decrease the number of sets from 4 to 3? My only supplements are protein powder after workouts and a multivin. This is the workout: Sumo deadlift.                       4                5 Pullover /...

66Nicolas99‎, Yesterday 10:28 AM
Yesterday, 12:18 PM Go to last post
3 109

I want bigger bis and tris

hey, i've been working out my arms there has been a difference when i started, but now i just feel like its not growing at all. Monday i do legs, Wednesday i do arms, and Friday i do chest, and Sunday i do back. - I usually either start off with chin ups with weighted help, i start off with a...

SharkFrenzy1818‎, Yesterday 11:57 AM
Yesterday, 12:00 PM Go to last post
2 124

Best Squat Program for novice

I've been lifting for about 9 months and have gotten most my upper body lifts intermediate strength, but I never really picked up the squat & want to start improving my squat & I'm looking for a structured program for this lift not a 5x5 or weekly split because I've been just going in the gym just...

cthunder0‎, 02-15-2018 11:11 PM
Yesterday, 10:16 AM Go to last post
10 417

Intermediate U/L for Powerbuilding

UTILIZING THE WATERBURY METHOD FOR POWERBUILDING DISCLAIMER: 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,...

grouchyjarhead‎, 01-23-2018 07:14 AM
Yesterday, 10:09 AM Go to last post
25 1,364

Is it okay to train like this?

I want to workout tuesday, thursday, friday and sunday. (A,B,A,B) I train for 6 months. A training - legs, chest, triceps B training - back, shoulders, biceps I don't like working out every muscle group only once a week.

MarekParek3‎, Yesterday 03:59 AM
Yesterday, 09:22 AM Go to last post
10 222

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