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Forum: Workout Programs

What workout is best for your goal?

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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
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Today, 03:33 AM Go to last post
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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
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Yesterday, 02:54 PM Go to last post
452 187,326

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
161 Pages
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Yesterday, 08:17 AM Go to last post
4,804 623,767

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
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12-09-2017, 08:03 AM Go to last post
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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
84 Pages
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12-08-2017, 04:31 PM Go to last post
2,498 567,582

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
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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 49,771

Logging reps and sets

Do you guys log every rep/set of every workout? For example on 531, do you just log your main movement and the reps on the "+ set" and then add some assistance according to how you feel, or are you also trying to achieve progressive overload on a w/o to w/o or week to week basis? Or more...

Nelg1993‎, Today 04:12 AM
Today, 04:12 AM Go to last post
0 1

Thinking of running Fierce 5 now

Since I've gotta my lifts pretty good from 2 months and a week on SS I've looked around, asked questions and think I want yo start running Fierce 5. All I have is a rack/bench/barbell and weights. What can I sub in for the facepulls and Lat pulls. The triceps extensions are obvious, however the...

Ckdjim‎, 12-10-2017 09:55 AM
Today, 03:55 AM Go to last post
13 443

Smile New to Training / Building

Hey Everyone! my name is Martin and I'm currently new to the bodybuilding /Training. I'm 5"10, 125pouds ~ (I know, I'm one skinny mofo) I bought a gym subscription starting January 1st, my goal is to gain atleast 40pounds. to be at 165~ which would be a pretty healthy weight for my height. I...

YoungWhiteBoy‎, Yesterday 07:35 PM
Today, 03:52 AM Go to last post
5 126

Anabolic Stretching

I read something on a different site about anabolic stretching. It's something to do with stretches using weight to actually help muscles grow more. Does anyone know anything about this and would be able to point me into some sites or give links. Much appreciated!

thewall3313‎, 08-09-2007 12:20 AM
12 6,052

Texas Method or Madcow Modification

I am currently on a cut but in 2 months would like to go back to building more strength. I previously used starting strength and 5/3/1. When I got up to 5/3/1, my schedule at work became eratic and I could only guarantee that I would make it to the gym on Saturday, Sunday, and Wednesday. What I...

HCyanide‎, 12-09-2017 04:01 PM
Today, 03:21 AM Go to last post
4 223

The 1 minute long workout.

The 1 minute long workout. Here is an upper body muscle building workout that you may want to try. It takes less than a minute and you can do it anywhere. It is an isometric workout so you may want to do a normal workout once every 2 months or so. Here it is.

Trillionaire52‎, Yesterday 06:20 PM
Today, 03:11 AM Go to last post
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Wink 3 day workout , which to choose? (Fat loss and planing to run Half marathon)

Good day everyone, Im 26 yeards old guy, 100kg , 193cm. Was training in gym for 1y+ but after that had few months without training, and now ready to start again and get rid of belly and get a good endurance, thats why looking for good workout program. What exactly im looking and what is my...

HateKG‎, Today 02:18 AM
Today, 03:02 AM Go to last post
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"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
217 Pages
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Today, 02:50 AM Go to last post
6,488 940,349

Is working out each muscle group once a week sufficent enough?

Right now im a beginner at lifting and ive been working out for about 3-4 months in total. I chose to do a 3 day split because i cant really commit anymore time to the gym. Right now im working out each muslce group once a week in 3 day splits Monday: Legs/Shoulders Tues:Rest...

K1B‎, 12-30-2010 04:13 PM
16 37,568

New to the Gym

I've casually worked out for maybe a month but it's been super on and off and I've decided i want to really get into it and sort myself out. So first off i need to sort myself out with a proper diet and workout routine daily, how would people suggest i do this as a beginner with little knowledge?...

Dannymoose573‎, Yesterday 06:20 PM
Yesterday, 11:41 PM Go to last post
1 110

Get back in shape

Hey y'all So I'm about two years into college and have gotten completely outta shape and gained some weight. I played football in high school and was in very very good shape and looked great. What would y'all recommend as a great plan to get started on to get back to that? Eating and workout....

tlimcher‎, Yesterday 06:11 AM
Yesterday, 10:52 PM Go to last post
2 144

Should I cut or bulk?

Hey guys, I just started a bulk a month ago and wanted to know if you think it's a good idea or if I should focus on cutting. The reason I started bulking is because I felt I didn't have enough muscle mass, but now I am starting to worry that there is too much fat in my body. Any advice is...

gr2410‎, Yesterday 08:59 PM
Yesterday, 08:59 PM Go to last post
0 49

Kaged Muscle 8 Week Hardcore Trainer: Reboot Challenge

Hey all! I have followed along with most of Kris Gethin's programs and have achieved great results. You also get the added benefit of the inspirational/witty fun of Kris' videos :). As of today you can sign up FOR FREE for his brand new program, and you could win some prizes while you're at...

InfraRen‎, Yesterday 01:05 PM
Yesterday, 06:03 PM Go to last post
9 157

Question Question about shrugs.

When doing shrugs should i pinch my shoulder blades together and hold them pinched all time while shruging? My shoulders are rolled a little forward, if i dont hold my shoulders blades together i dont really feel my traps work that good, what is correct? keep them back or let them roll/hang forward?

philip750‎, Yesterday 04:38 PM
Yesterday, 04:38 PM Go to last post
0 109

Advice pleaseee

"6 weeks to super strength and monster mass" I'm looking to follow this programme. (Won't let me post link). For the chest day however I train on my own and won't have a spot. If I'm doing 5x5 I don't feel comfortable doing so without a spot, and I don't feel like asking a stranger to spot me for...

Bucky6664‎, 12-11-2017 04:23 PM
Yesterday, 04:19 PM Go to last post
8 191

Can anyone help me with 2018 goals

Height: 6'1 Weight: 258 Age: 25 Gender: M Hello everyone, I need help on getting back to working out but I don't even know where to start, the last time I lifted seriously was 4 years ago, and since then I've gained 50 pounds and lost a lot of muscle. What my main goal is: weigh 210 lbs...

JR2018‎, Yesterday 10:25 AM
Yesterday, 03:34 PM Go to last post
5 175

Strength/ programming while cutting weight

Cutting weight for first show next year. I am losing ~1lb per week successfully- so, fine there. I am running a upper/lower/pull/push/legs (the 2 leg days are basically the same). I am throwing in the 5/3/1 main lifts on upper (bench), lower (squat), and legs (dead) just to hopefully maintain,...

BilboBaggainz‎, Yesterday 02:40 PM
Yesterday, 02:40 PM Go to last post
0 118

My Beginner Routine

Hey! So it's pretty fair to say that i'm a beginner, i've been training with different 5x5 for a month or two, but i'm honestly struggling with the amount of sets. I feel very fatigued after pushing myself hard doing 5 sets of heavy squats, and after hitting 5 sets of bench or bent overs im pretty...

kiwi1337‎, Yesterday 06:36 AM
Yesterday, 02:30 PM Go to last post
5 175

ub/lb program

hello everyone I just finished my lb/ub/legs/push/pull routine for 20 weeks and i want to start something new. now i put something together for my new ub/lb wourkouts. Lowerbody: Deadlift 4x 3-5 Squat 4x 3-5 lunges 4x 6-8 Leg extensions 3x 8-10

nbig‎, Yesterday 01:53 PM
Yesterday, 01:53 PM Go to last post
0 104

Am I wasting my money?

I am wondering if I should hire a Fitness Trainer to help me begin my fitness journey. My stats are as follows: Height : 5'10 Weight: 165.5 lbs male I lived a predominantly sedentary lifestyle until couple months ago, where I began to go for daily runs/walks. Additionally, 3 weeks ago I began...

MaxO24‎, 12-11-2017 05:45 PM
Yesterday, 12:28 PM Go to last post
9 305

Question Best workout for natural guys

Hello guys ! I train for 2 years now naturally. What is the best training program I can use in order to most effectively build muscle mass (not using any drugs) ? Full body workouts where I work 6-8 sets on every muscle group each workout, for 3 days a week ? Or a split routine where I work each...

orba123‎, 12-09-2017 03:34 AM
Yesterday, 12:27 PM Go to last post
25 847

I'm not getting any stronger

Hey this is my first time posting on this site and I decided to make a post because I'm running into an issue with my workout routine. I'm 16 y/o and I work out every day for 45min-1hr 30min. I admittedly do not eat a very good diet. I usually go to school and bring a plain boring ham cheese...

Peterbro1‎, 12-10-2017 04:51 PM
Yesterday, 11:25 AM Go to last post
12 378

2017 Squat Challenge - Shooting for 110,000

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 04:43 AM
63 Pages
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Yesterday, 10:08 AM Go to last post
1,888 122,999

How am I doing?

Hey guys I wanted to get some input on my workout "program". I have included a log that I keep of the workouts I perform including rest days. It is filtered for the last 3 months but includes the last year or so if you remove the filters. Basically, I am just looking to see if I am overtraining or...

Madman5809‎, Yesterday 09:48 AM
Yesterday, 09:48 AM Go to last post
0 105

Same muscle after 48h

Good day all, Is it ok to train the same muscle group after 48h? At the moment i'm following upper/lower/upper/lower routine by Viking's The Bare Bones Series, but normally do it 4 or even 6 days in a row, with no rest. Is it fine or will it be hard to do it in the long run when I start to hit...

bb_lifestyle‎, 12-11-2017 12:34 PM
Yesterday, 09:37 AM Go to last post
4 195

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