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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 VII

Part 1:https://forum.bodybuilding.com/showthread.php?t=4195843 Part 2:https://forum.bodybuilding.com/showthread.php?t=133395553 Part 3:https://forum.bodybuilding.com/showthread.php?t=147447933 Part 4:https://forum.bodybuilding.com/showthread.php?t=155009423 Part...

nightanole‎, 11-07-2020 06:13 AM
36 Pages
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03-24-2024, 02:09 PM Go to last post
1,054 574,824

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
105 Pages
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03-22-2024, 05:24 AM Go to last post
3,122 1,689,368

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
4 Pages
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03-14-2024, 03:02 AM Go to last post
104 568,740

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
26 Pages
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02-24-2024, 08:54 AM Go to last post
775 1,163,349

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
25 Pages
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02-23-2024, 12:56 AM Go to last post
732 1,727,609

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 95,416

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 3,690,709

gdsfgsgdt525424314536yt65436

https://wrc.microsoftcrmportals.com/forums/general-discussion/2df40e1e-eaec-ee11-a81c-0022489f6a8b https://wrc.microsoftcrmportals.com/forums/general-discussion/674ede2e-ebec-ee11-a81c-0022489f6a8b https://wrc.microsoftcrmportals.com/forums/general-discussion/a3002a30-ecec-ee11-a81c-0022489f6a8b...

raviji00005‎, Today 03:28 AM
0 5

546543665365dsteae432132432

https://wrc.microsoftcrmportals.com/forums/general-discussion/b00c7e55-e2ec-ee11-a81c-0022489f6a8b https://wrc.microsoftcrmportals.com/forums/general-discussion/19c3b9f8-e1ec-ee11-a81c-0022489f6a8b https://wrc.microsoftcrmportals.com/forums/general-discussion/b40c7e55-e2ec-ee11-a81c-0022489f6a8b...

raviji00005‎, Today 02:13 AM
0 35

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https://wrc.microsoftcrmportals.com/forums/general-discussion/d5fd6d1a-deec-ee11-a81c-0022489f6a8b https://wrc.microsoftcrmportals.com/forums/general-discussion/c9fd6d1a-deec-ee11-a81c-0022489f6a8b https://wrc.microsoftcrmportals.com/forums/general-discussion/d1fd6d1a-deec-ee11-a81c-0022489f6a8b...

raviji00005‎, Today 01:41 AM
0 57

real******543654363****best

https://wrc.microsoftcrmportals.com/forums/general-discussion/6b4866b3-daec-ee11-a81c-0022489f6a8b https://wrc.microsoftcrmportals.com/forums/general-discussion/694866b3-daec-ee11-a81c-0022489f6a8b https://wrc.microsoftcrmportals.com/forums/general-discussion/a8796818-dbec-ee11-a81c-0022489f6a8b...

raviji00005‎, Today 01:22 AM
0 50

536546576576jruy87656647

https://wrc.microsoftcrmportals.com/forums/general-discussion/63987487-d1ec-ee11-a81c-0022489efcad https://wrc.microsoftcrmportals.com/forums/general-discussion/67987487-d1ec-ee11-a81c-0022489efcad https://wrc.microsoftcrmportals.com/forums/general-discussion/295eccdb-d1ec-ee11-a81c-0022489efcad...

raviji00005‎, Today 12:34 AM
0 69

563456436546756754674yhgghdfhgdfhgf

https://wrc.microsoftcrmportals.com/forums/general-discussion/5c43b013-c8ec-ee11-a81c-0022489efcad https://wrc.microsoftcrmportals.com/forums/general-discussion/5e43b013-c8ec-ee11-a81c-0022489efcad https://wrc.microsoftcrmportals.com/forums/general-discussion/4c2eb219-c8ec-ee11-a81c-0022489efcad...

raviji00005‎, Yesterday 11:32 PM
Yesterday, 11:32 PM Go to last post
0 55

4323565367547856876hdfhgfdhgdfh

https://wrc.microsoftcrmportals.com/forums/general-discussion/1f935b18-c4ec-ee11-a81c-0022489efcad https://wrc.microsoftcrmportals.com/forums/general-discussion/17b4b8dd-c4ec-ee11-a81c-0022489efcad https://wrc.microsoftcrmportals.com/forums/general-discussion/20b4b8dd-c4ec-ee11-a81c-0022489efcad...

raviji00005‎, Yesterday 11:31 PM
Yesterday, 11:31 PM Go to last post
0 34

Is my training program correct for nutrition?

Current program Upper A Dumbbell bench press 3/4 x 10-12 reps Single arm lat pull 3x5 Lat pull down 3x8-10 Dumbbell incline press 3x5-8 Dumbbell bicep 3x8 Lat tricep pulldown 3x8

Ridaaar1233‎, 03-26-2024 02:56 PM
Yesterday, 09:42 PM Go to last post
8 302

This guy is supposed to write me a program: is he being dishonest about his gains?

I've hired someone to write me a program and when I look at his instagram profile I find a before and after photo of him and the after photo shows a developed 6 pack. It just seems a little suspicious in a 4 month time frame. What is everyone's honest thoughts?? I have the pic attached.

Tybittz3‎, 03-13-2024 04:27 PM
3 Pages
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Yesterday, 09:39 PM Go to last post
68 2,775

why are some of the exercises on fierce 5 only 5 reps?

I was under the impression that a 5 rep scheme was more for strength gains and less for hypertrophy? are the exercises that are only 5 reps not for muscle building? I noticed that some of the exercises have more reps than that of course. I figure the program was probably for both so maybe that's...

Tybittz3‎, 03-21-2024 02:08 PM
3 Pages
1 2 3
Yesterday, 08:24 PM Go to last post
70 2,467

Why do novice routines have so few reps?

Hi, complete novice here. I am looking at novice programs and I have noticed that the almost all use very low reps. I.e. 4-8 for compounds and 8-12 for isolations. With 8 and 12 being an oddball rather than norm. Why is that? Is it because novices use such low weights that they can easily...

blackteacz‎, Yesterday 01:12 AM
Yesterday, 05:39 PM Go to last post
10 350

calisthenic benifits?

hey i was just wondering does calisthenics have any benifits you can't receive through weight training? i don't really see the point of calisthenics unless you just happen to be s.o.l and don't have a weight room. i am a martial artist and some people suggest that i do calisthenics instead of...

Shredder_921‎, 11-17-2003 07:33 AM
Yesterday, 02:16 PM Go to last post
4 944

is the Fierce 5 dumbell routine right for me?

meant to add novice to the title "Who should use this program? It was designed for those people who don’t have a great deal of recent, well structured training behind them. It is for anyone with less than 6 months of current, structured and dedicated training. Even if you’ve been working out...

Tybittz3‎, 03-25-2024 03:44 PM
03-26-2024, 06:44 PM Go to last post
14 527

Apple Watch calorie burned

My Apple Watch says I burn 215 cals while walking 9% incline, 5.5km/hr. My weight is 45kg. Is the calorie burned too low or is it reasonable?

Bunify‎, 03-25-2024 12:27 PM
03-25-2024, 12:27 PM Go to last post
0 257

Can anyone in here run the 1.5 mile in under 10 mins?

Since I reached all my lifting/bb goals I’ve decided to attempt to improve on running. Going for the 1.5 in under 10 mins. (I’ve done this 10 years ago at a lower bw about 165 lbs) Any tips?? Starting 180 lbs (12-13% bf) Lifting to maintain mostly Monday- upper strength Tuesday- lower...

TAWS6‎, 10-12-2023 02:47 PM
2 Pages
1 2
03-24-2024, 04:10 PM Go to last post
49 12,842

Would like some help with a program

Hi there! I'm a 36 year old man just getting into training for the first time and would like some honest feedback. I want to make a program based on machines and cables as I don't think risk of injury is really worth it at this time in my life as I work a blue collar job so I want to minimize it....

ThiccViking‎, 03-23-2024 08:35 AM
03-23-2024, 02:37 PM Go to last post
5 453

Post My Push Pull / Upper Lower Split

When is a deload appropriate? I've been training almost every day for 2.5 months and although I'm following a balanced split that optimizes local recovery I feel like puking after today's workout and I'm immediately sore which is unusual. My split for the past 2.5 months: Push - upper body...

WarmAura44‎, 03-22-2024 11:04 PM
03-23-2024, 08:44 AM Go to last post
6 349

lifting and angry at gym

the more weights I push, I notice I get more angry from exhaustion this is more noticeable on leg day I have some rests between sets. outside of gym, I'm friendly and fairly approachable I tried to shift my mind to think and focus on something else but it can only do that much How can I...

apale1520‎, 03-19-2024 07:24 PM
03-22-2024, 07:38 AM Go to last post
2 602

Does length of your workout effect your gains?

I see at the gym some people finish their work out in 35 minutes and some up to 2hours. If doing the same work out but one guy finishes in 30 minutes and another in 2 hours would that effect the gains? Is there a reason to linger around the gym or getting in and getting out is just fine?

kavanaugh69‎, 03-21-2024 11:36 AM
03-21-2024, 04:35 PM Go to last post
8 390

Progressive Overload w/Resistance Bands

I'm looking for insight or experiences you might be able to share about how to measure and do progressive overload with resistance bands only; that is, using only resistance bands, not banded barbells, etc. I am particularly interested in rowing/pulling movement patterns, such as face pulls....

StephenCGreen‎, 03-21-2024 06:32 AM
03-21-2024, 11:03 AM Go to last post
4 347

App

Does anyone here have a app that they recommend for work routine and scheduling? I see a bunch of them around but not sure if any are worth purchasing. Maybe one that includes diet plan also? Thanks

JoweW‎, 01-01-2023 06:28 AM
03-21-2024, 08:12 AM Go to last post
6 1,505

Negative Pull-ups vs Lat Pulldown

Context: Newer lifter, 160lbs, recently joined the military, cannot do a pull-up, want to fix that. Since pull-ups mainly engage the lats, can I assume that this is a lat problem? Could there be any other weak links? Current capabilities: Biceps (curls): 35lb 5 reps x 3 Triceps...

tqzizvmcecm‎, 03-20-2024 12:45 PM
03-20-2024, 05:03 PM Go to last post
2 350

"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
278 Pages
1 2 3 4 5 ... 278
03-20-2024, 12:04 PM Go to last post
8,321 2,658,955

Changing workout programs?

I’ve been doing my workout program for 2 months now. How long should I stay with the same program, and how often should I completely change it if at all. Thankyou

rnickel17‎, 03-20-2024 06:33 AM
1 303

Rowing back on muscle gain?

Ok, so after years of no progress or motivation, I decided to properly do New Year, new me. My aim is to build muscle. My gym has an InBody Body Composition Analyser, which I am using. In January, I did a lot of rowing on the Concept2 erg machine, with excellent technique (I trained as a...

BaldrickG‎, 03-20-2024 07:09 AM
1 349

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