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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
270 Pages
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Today, 03:27 PM Go to last post
8,082 1,245,683

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
23 Pages
1 2 3 4 5 ... 23
02-23-2020, 12:27 AM Go to last post
682 1,143,180

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
99 Pages
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2,948 963,963

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
23 Pages
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02-16-2020, 04:18 PM Go to last post
667 588,541

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
32 Pages
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01-09-2020, 02:34 PM Go to last post
945 710,294

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 07:00 AM
3 Pages
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09-06-2019, 01:41 AM Go to last post
72 194,343

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 2,446,730

I need a trainer!

need someone that can make a plan for me. I'm really in the dark nutrition wise and would like some help. I'm willing to put in the work needed, i just want to look and feel better.

UriDaBeast7‎, Today 12:43 PM
5 175

Routine for 1st year progress

Hi all, Currently I do like the normal chest tri, back bi, legs workouts roughly 4/5 days a week. Been going consistently for 8 months roughly now. Not sure if it’s ideal to do it like this but generally I do; Chest & tri (used to do bb press but going onto dB presses) Incline Db press...

bigrelt123‎, Yesterday 05:44 AM
Today, 02:31 PM Go to last post
20 639

Weekday only splits

Hey does anyone have any recommendations for weekday only splits? The only gym I have is right next to my work, meaning I can only go Mon-Fri, so I am struggling to devise the right work out plan where I can maximise gains. I am quite short on time, and have to fit these workouts into my lunch...

newbie4eva‎, Yesterday 05:27 AM
11 456

Auto-regulated progression vs. structured (linear, periodization)

Just a fancy name for something very basic. You let progression take place when it wants while all you focus on is maximizing your sets (until form starts to break down near failure) assuming you get enough protein and calories, volume, rest, etc. You don't focus on adding weight or reps at a...

Animal2692‎, 02-26-2020 08:00 PM
15 680

Poll Poll: Straight sets vs Top & Back off

If you could choose would you do straight sets or more of a reverse pyramid style top and back off set or sets. For example on a incline DB Press 36kg x 3 sets of 10 reps Or 40kg x 1 set of 4-8 to failure 34kg x 1 set of 8-12 to failure

tomp2312‎, Yesterday 02:24 PM
8 381

Looking for a new program (posted before and no reply)

I am looking for a program like PPL that adds both weightlifting and calisthenics in the same days. 1 that isn't poorly made or roo advanced yet

h2vh6qjbq1‎, Yesterday 02:52 PM
Today, 08:58 AM Go to last post
6 343

So hungry since weightlifting

Hey guys, A bit of background, I've been a gym goer for a few years now, have always been a cardio bunny mainly and have only dabbled with weights (previous routine was - 1-2 40 minute BodyPump classes per week, x2 30 minute HIIT cardio classes). The BodyPump classes were upper body only, so not...

Moja1993‎, Today 07:28 AM
1 184

Am i missing something with my push pull core split?

Hey all, im after any advice on missing exercises from what im doing in the gym to supplement a cycling lifestyle. Im mountainbiking (or indoor training depending on the weather) 4-5 times a week, and lifting 4 days a week (with core 1 or 2 times a week) to supplement my riding using a push pull...

Gavel91‎, Yesterday 08:01 PM
4 300

Which progression method is the "best" for muscle growth

My "add 2.5lbs a session/week" days seem to be over so I was looking for an easy to keep track off progression model. I came across two models based on the double progression method. 1° Using for example a rep range of 6-8, performing all sets (3-4) with the same weight. You only progress in...

LawStudent1993‎, Yesterday 12:36 AM
4 444

Is it okay to spread my workout routine throughout the entire day?

My job is at home.. and I have a garage gym. I realized my calories were way too low to reach my goal so I increased them. I had so much energy I started working out throughout the whole day. Doing a few sets here and there. I also spread my meals out even more. It is too early to tell on the...

wtguard‎, Yesterday 12:46 PM
Yesterday, 11:55 PM Go to last post
5 357

Fierce 5 full body or upper lower?!

Hello, I have 1.75m and 68kg 15% body fat and I am 31 years old, training inconsistent and without training routine for 8 years. Due to knee and lumbar injuries I end up doing more "pump work". My bench press is 60kg for 5x Squat is 70kg to 5x I want to train structured, I am in doubt between the...

Tiagodesign‎, Yesterday 03:17 AM
Yesterday, 11:29 PM Go to last post
5 450

Pretend like I'm 80

Hey guys. So, I'm not looking for advice on how to fix my problem as I've been put through the ringer with doctors, etc. Basically have exercise intolerance, CFS. Here is my request. Pretend like I'm 80, I never lifted in my life, and I don't want to do anything to get any significant gains....

FunxMed‎, Yesterday 12:31 PM
Yesterday, 04:17 PM Go to last post
5 339

Possible Tear?

Hello while i was bench pressing which i did nothing different than i normally do. On the way back up from chest heard a rip/tear sound but was able to push weight on up and rack it myself. Afterwards i could not push any weight with my left arm at all. Its 3 days later now and i have no bruising...

bowmadus‎, Yesterday 11:16 AM
Yesterday, 01:59 PM Go to last post
6 372

My PHUL 6-days per week variation, needs improvement

Hello guys, I am a beginner lifter and I have been following this routine since september, I would like to know what do you think about it and what could I change. I experimented with the PHUL routine and I came out with this 6-days per week variation because I couldn't spend 2 hours at the gym,...

vavvo966‎, Yesterday 07:30 AM
Yesterday, 12:07 PM Go to last post
1 357

What the hell to do when squats is out of the game?

What program can you really do when squats is out of the question? I can’t do them because of injuries. Legpress, curl, extencion works fine. I ran a program that was way to hard for me as a returning/beginner dude. Now I’m looking at 5x5 but the damn squats can not (as I see it, because of...

ronniba‎, 02-25-2020 09:05 AM
Yesterday, 10:41 AM Go to last post
18 901

Let's OHP 2,020,000 lbs in 2020

Recreating ECGordyn's thread from last year. Same rules as before 2019 thread failed, we got 3/4 of the way there, so it's completely do-able. Come on people, let's separate the men and women from the little girls and boys and find out who will press.

OldFartTom‎, 01-01-2020 03:00 AM
6 Pages
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Yesterday, 06:01 AM Go to last post
159 22,786

Overtraining too soon?

Been a lazy lard arse for a good year now, the only slight exercise I've had recently is the odd day footballing once a week. I'm weighing in at a bloated 111kg, I'm not obese but far from the good shape I've been most my life. Now I'm looking at getting something done about it with a...

Wass85‎, 02-25-2020 06:12 AM
Yesterday, 05:36 AM Go to last post
10 688

Is my sleeping schedule okay?

Hello, I may have posted a similar thread before but I can’t find it so apologies if this is a repeat thread. I go to a gym in the city and because of its location it is packed 99% of the time. The only time slot I have noticed that I can get an optimum workout in is the 2-3:30AM slot. Anything...

SBB1‎, 02-26-2020 12:06 PM
Yesterday, 04:52 AM Go to last post
6 478

Growing/showing abs while at a caloric surplus? No cutting or bulking routine

Hey all, first of all I apologize if this has been posted somewhere already that I missed. Anyway, I'm what you would call a hard-gainer/ectomorph/naturally skinny, however, have been serious about working out every other day for the past year and a half and have definitely put on some good...

ShadowJeep‎, 02-26-2020 11:48 PM
Yesterday, 02:25 AM Go to last post
3 373

3x5 strength: Squat and deadlift same workout.

Ok, I have been working out in mostly 8-10 rep range for a good year and made some decent size (added about 16lbs of muscle and a few lbs of fat) but I am still weak. I want to focus on strength now but I only have 2 days a week I can workout. I started with stronglifts but I am preferring Starting...

Frankcis1‎, 02-24-2020 11:19 AM
Yesterday, 01:38 AM Go to last post
7 775

Looking for feedback on my workout routine (total beginner)

I have made myself a workout routine (started last week) to finally get more serious about going to the gym regularly. Feel free to be brutally honest, I’m here to learn. Am I not doing enough? Am I doing the wrong things? Any advice? My starting point: I’m an absolute beginner, I'm weak and out...

val194‎, 02-26-2020 12:32 PM
02-26-2020, 10:00 PM Go to last post
3 390

Lightbulb Is my workout routine 'okay'?

Hi, I'm 18 years old and have been going to the gym for around 2 months now. I've made progress however I'm not sure if my workout routine is okay... I read that the higher the frequency I work for a muscle group then the better so I am doing : Monday - Chest + arms Tuesday - Shoulders + back...

finlayed‎, 02-25-2020 03:24 PM
02-26-2020, 09:14 PM Go to last post
8 646

Advice for Morbidly Obese Man

As I struggle with my first issue of anxiety and depression to even post this. I find myself deleting everything I type. Believing this post will just bother people. I'm currently almost a 30 year old male and weighed in at 407 pounds this morning. I have been unable to budge my weight for...

Statistic24‎, 02-25-2020 09:20 AM
02-26-2020, 09:13 PM Go to last post
14 806

Looking for a New Bodybuilding Program

Currently I’m doing pretty much my high schools lifting program bigger faster stronger which goes as follows. Monday is Squat and Bench with chest and triceps auxiliaries Wednesday is Deadlift and I try to Overhead Press (but my surgically repaired shoulder limits how often and how much I...

congeroid‎, 02-26-2020 08:49 PM
02-26-2020, 08:49 PM Go to last post
0 334

Question Body weight strength ratios realistic?

I’m 6’6 weighing in at 230 pounds at probably 16% bf just guesstimating. Read some articles saying that you should be benching 1.5x your body weight And squatting 2.5x bw in order to be considered above average in terms of strength? Is that even realistic? That would mean my bench would have to be...

Rockywest‎, 02-24-2020 08:39 PM
02-26-2020, 01:43 PM Go to last post
18 942

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