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Forum: Workout Programs

What workout is best for your goal?

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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
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2,500 568,100

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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4,822 625,207

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
21 Pages
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Today, 06:19 AM Go to last post
609 187,201

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, 01:16 AM Go to last post
454 188,149

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
621 742,116

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 1,644,833

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 49,902

How many exercises should you do per muscle group?

This is something I've always been confused on. I'm unclear how many exercises I should do per muscle group. I do 2 days upper body and two days lower body. I was doing about 3 exercises per muscle group but I felt like it was too much. For upper body I was spending like 2 hours in the gym and I...

smuckers45‎, Today 04:28 PM
2 18

Question Advice?

Hey everyone, I am new to so I apologize if I posted this in the wrong spot. I have recently started going to the gym more consistently and I need some advice. I have this thing going on where it looks like theres an indentation under my ribs. I will attach pictures so you can...

blurryenglish‎, Today 04:46 PM
0 6

Full Body Training Critique

Hello everyone, looking for feedback on my full body program This would be done 3 days a week like monday wednesday and friday but I suppose the specific days doesnt matter, its the same workout done on all 3 days. Squats 3x8 Romanian Deadlifts 3x8 Overhead Press 3x8 Chinups 3x8 Close...

Ben0090‎, Today 03:21 PM
Today, 03:58 PM Go to last post
2 67

once a week or twice a week

Hi everybody. I've heard that Physical Education Specialists have proven it's better to exercise muscles twice a week. They says this way is much better for muscle building. I'm wondering is that right or not? and I would appriciat it if you could let me know what's the difference between...

wolf098‎, Yesterday 11:11 PM
Today, 03:55 PM Go to last post
11 331

Strength foundation program for beginners

This program is made so a beginner (who in 99% of the cases can not create a good enough intensity to get the optimal muscle stimulation to build solid, big, thick muscle) makes a strengh foundation that will help him to make good gains for a long time (and during the program) first of all I wan't...

0 26

"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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6,506 943,197

(help) I think i hit a plateau

Good evening guys, I think that I've hit a plateau. Current stats: 1,64 cm tall 63 kg 12 - 12% BF Compounds:

AVDZ‎, Today 12:44 PM
Today, 02:20 PM Go to last post
3 93

question from a beginner about fatigue

I have been wondering what I should do as I get fatigued in later sets. By this I mean My first set of a workout I'll do say 10 reps with 40 lbs, my second set I get 8-10 reps with the same weight and my third set I only get 4-5 reps with that weight. All sets besides the first are to muscle...

farley911‎, Yesterday 10:09 PM
Today, 01:35 PM Go to last post
5 247

Help me with my new workout plan

So I have been going to the gym for the past 3 months, I had 3 day split of: -Biceps/back -Triceps/chest -Shoulders/legs I also did some abs after every workout. Point is it was not well organised or anything just did what was available when the staff members showed me around the first time I...

nikola1808‎, 12-14-2017 11:08 AM
6 165

Disabled - Need advice for different cardio exercises.

Hello, everyone. Pardon the length of the thread. I've come to this forum in search of finding which cardiovascular exercises could possibly be the most effective for me, according to you. I am 24 years old, and I am diagnosed with a muscular dystrophy called Limb-Girdle. This is a progressive...

gedde570‎, Today 10:07 AM
Today, 12:32 PM Go to last post
3 84

Back to lifting and new to the forum!

I just went back to lifting (6months in) after a one year stop due to double herniated discs.. did not go under the knife but could barely walk for a few months. rehabbed like there was no tomorrow for 12 months.. now doc gave me ok, rmi is good and i went back to pull some decent...

M3tJ0hn‎, Yesterday 11:52 AM
Today, 12:31 PM Go to last post
1 119

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 10:48 PM
43 Pages
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Today, 12:22 PM Go to last post
1,265 148,896

Feedback for my workout program

Hello I am a 17 years old guy, 64kg and I have been training at home for about 3 months now (basic equipment: barbell,dumbbells, pull up bar). I feel like I have learned correct form for most basic (compound) exercises this way (a lot of youtube videos) and I have decided to finally go to the...

Gavin1311‎, Yesterday 07:55 AM
Today, 12:21 PM Go to last post
2 233

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
64 Pages
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1,899 123,409

Quick and dirty guide to intermediate progression

This guide assumes that you have already chosen a "split" and some core exercises at the least - plus the number of sets per exercise (start on the low end of the amount of volume you think you need). This is an autoregulated volume approach best suited for hypertrophy (credit: Menno Henselmans)...

SuffolkPunch‎, 07-14-2017 07:36 AM
3 Pages
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Today, 08:44 AM Go to last post
60 4,493


I know I know...seriously dude? But I signed up for the streaming and I have to say if you get past the Piyo, and the Country Dance, and so on, there are some sick workout routines. They have some for bodybuilding, to powerlifting, to complete calisthenics, and much more. I been doing that...

fingerguy‎, 12-14-2017 11:01 AM
Today, 06:59 AM Go to last post
8 396

Bodyfat % while bulking and other tips

Hi everyone, I'm 32 yo, 175 cm, 74 kg, 21% fat (measured using skulpt chisel), in the gym for almost 2 years now (had a 4 month break after injury), 4 days/week. split A/B program. no cardio at all. I see results and people tell me they see change and flatter me a lot but i don't feel like i...

Sahar1985‎, 11-21-2017 08:57 AM
5 282

Working out while sore

Back on Wednesday, I did an upper body workout. Today is Friday, and my chest and arms are still sore. Would it be okay to rework chest and arms on Saturday if they are still sore? Should I just wait until they are no longer sore, and work another body part on Saturday? Due to my profession...

bpowers0705‎, Yesterday 12:17 PM
4 118

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
15 606

Angry Didnt really see any good hyperthropy progress from people doing fullbody?

Alright, so I've been doing full body in the past couple of months and saw good progress from the routine however I've yet to see somebody in these forums or the internet in general post a dramatic and believable change from doing full body? How come? The majority of the great progresses I've...

sydfrex‎, Yesterday 06:25 PM
7 261

Thumbs up Simple 'Mass-Building' Tip

Hello, I'm new here and there is a small 'mass-building' tip I want to share with you. Sometimes it is not only about the quality or quantity of your diet, but it is also a matter of timing. I am not an expert in biology, but I have read that the liver produces energy during workouts. If this...

AdamApple047‎, Yesterday 04:13 PM
Yesterday, 09:52 PM Go to last post
1 155

Stronglifts 5x5

Couple questions. I am bulking til April then going to cut. I am a beginner, 6'3 205 15% bf. I want to put on size, but figured Id build a strength base first. Should I do something different? Or am I on the right track? Also given my size, will i be progressing quickly? Being 6'3 200lbs...

ChrisKyle20‎, 12-14-2017 03:02 PM
Yesterday, 06:22 PM Go to last post
6 265

Quick question

Will I get smaller on a 6 week strength programme? Where my legs back chest and shoulders are being trained in the 5-6ish sorta range. I know it'll be worth it In the long run, but just wondering as I thought 8-12 reps is most appropriate to stimulate hypertrophy.

Bucky6664‎, 12-13-2017 03:55 PM
Yesterday, 05:59 PM Go to last post
14 308

Jason Blaha Ice Cream Fitness 2 days a week instead of 3 days?

I know it would not give me the same results, but could it work? Would it hit all the muscles? Please don't say that I need to make time for lifting, I know that 2 days is almost nothing but it really is all I can do.

SebastianSrvn‎, Yesterday 02:36 PM
Yesterday, 05:58 PM Go to last post
1 231

Smile Please give me your opinion on this full body workout plan!

Hi all, I have been running this program for a few weeks now and enjoy it. I want to know based on all of your opinions/experience If I am hitting each muscle properly and with appropriate volume/progression. My biggest weak point is my chest, it seems to sag slightly. Monday: Superset: ...

BuiltJBM‎, 12-14-2017 05:37 PM
2 Pages
1 2
Yesterday, 05:46 PM Go to last post
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