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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 07:53 AM
194 Pages
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Yesterday, 08:17 PM Go to last post
5,807 762,828

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 01:07 PM
91 Pages
1 2 3 4 5 ... 91
2,728 646,602

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
18 Pages
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07-20-2018, 12:01 PM Go to last post
526 270,510

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 06:55 AM
26 Pages
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07-20-2018, 03:05 AM Go to last post
770 310,000

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
22 Pages
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07-19-2018, 08:58 AM Go to last post
642 831,815

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
2 Pages
1 2
07-13-2018, 07:31 PM Go to last post
34 24,438

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 1,844,021

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 08:12 AM
05-19-2014, 08:12 AM Go to last post
0 61,147

Absolutely Struggling With Abs Workout

Laying Bicycles, Knees to Chest, V-ups, Wipers, and Planks, as well as Sit-ups Im struggling with. My lower back ALWAYS hurts and puts me in agony and I have to rest every few reps. I cant work my abs and today I just felt like bawling my eyes out and walking out. The lower back pain has prevented...

FrozenBeak‎, Yesterday 05:41 PM
Today, 03:52 AM Go to last post
8 152

Shoulder Inflammation?? (Serious)

Hi guys, This has been consuming me since my significant other discovered the "problem" earlier today. Any advice or experiences would be much appreciated. I will be seeking medical advice tomorrow.

daveman782‎, Yesterday 08:19 PM
Today, 03:48 AM Go to last post
4 128

Ramp up, ramp down or straight sets

Currently I’m doing straight sets but I’m concerned that if I can lift 8 reps on the 4th set that doing 8 on the first set must have been way too easy. I was thinking of ramping down so that my first set is the most intense and then as I fatigue through the remaining sets I can reduce the...

reignman76‎, Yesterday 04:11 PM
Today, 03:46 AM Go to last post
1 93

Workout Advice Post Brazilian Butt Lift & Lipo

Hi! Im new to the site and I'd appreciate any and all advice :) I had a BBL and lipo 6 weeks ago and Ill be able to work out again in 2 weeks. Can anyone who has done these procedures offer any work out advice? Im planning on doing yoga, pilates and using resistance bands in the beginning...

kmaedangelo‎, Yesterday 08:17 PM
2 95

Posterior and anterior chain imbalances

I want to get a fit body. Like i want to be lean skinny but with reasonable amount of muscle. But i have alot of tightness i cant kick or get my feet up only about 30° high. And i want to get rid of belly fat. I want lower abs to show. I suspect hip flexor tightness. I also have alot of neck...

SultanGetsFit01‎, Yesterday 04:38 PM
2 128

Unhappy a kid with s****osis needs some advice

hi guys. I'm a 20 y/o boy from HK. I started going to the gym last year. I acknowledged that I have got sco-liosis when I was 17(which shaped like a 5, the second curve located at my lower back and it is more serious than the upper curve). When I started working out I thought that some specfic...

marcoyc‎, Today 01:58 AM
Today, 01:58 AM Go to last post
0 71

I need advice.

I have no clue what I'm doing and I need some advice. I started working out a couple months ago. But I don't think I'm getting the whole nutrition thing right. I'm managing to get around a gram of protein per pound of body weight (180, at 6 ft), so I guess that's good. But I don't think I'm getting...

cadavis3‎, Yesterday 10:21 PM
Yesterday, 11:23 PM Go to last post
1 132

Help me create a routine

Hey, I’m a 34M who hasn’t really hit the gym regularly for about 8 years. I recently moved into anew building a a decent gym inside and wanted to put together some sort of routine for getting to the gym ~3x a week. Not overweight and the goal is just to tone up, build some muscle, and improve...

drdavidge‎, 07-03-2018 01:09 PM
Yesterday, 11:01 PM Go to last post
7 334

WHy i cannot lift heavy?

I am skinny guy as i cannot lift heavy specailly when i am doing biceps and triceps i am doing gym for 6 month on same weight should i use creatine i want to build strong arms help me

zeeshan8255‎, Yesterday 04:12 AM
Yesterday, 06:55 PM Go to last post
29 453

Looking for a Workout plan

Well I have been signed up to the gym for 7 months but nothing to serious, I am looking for a rutine for hipertrophy in order to buid muscle mass. Thanks!

daveson233‎, Yesterday 03:03 AM
Yesterday, 06:50 PM Go to last post
7 233

Fierce 5 intermediate, swapping exercises

Been doing fierce 5 for 9 months now. I'm on my second 3 month training block of the intermediate program, I started with the beginner 3x week one as suggested. Ive gotten to the point where I think I've figured out my weaknesses and strengths. My back isnt too weak, but definitely not as...

tdod101‎, Yesterday 06:11 PM
Yesterday, 06:11 PM Go to last post
0 137

fierce 5 question on rest days

Hello all I'm 30 years old, I started doing Fierce 5 novice program about a month ago and I'm definitely increasing weights all around. I know the program should go like this: lift, rest, lift, rest, lift, rest, rest...the first lift day and second lift day I do fine, but by the 3rd lifting day...

Ienjoybeans‎, Yesterday 05:11 PM
Yesterday, 06:00 PM Go to last post
2 133

Tell Me What I Am?

I have been training for 2 years now I never really followed a solid routine. When I started working out I did my own version of SS for about a year 3x8 of BP and OHP, I did Squats for the first 6 months but hurt my foot so I stopped. After the first year I started doing LM Generic Bulking Routine...

fairbjosh‎, Yesterday 04:00 PM
Yesterday, 05:22 PM Go to last post
3 173

Question 6'1 , 205lbs , no muscle mass . Advice?

Hi ', 25 y old , 205 pounds, 6'2 almost. I have been doing Fierce 5 program for 5 months . My weight went from 204 to 211lbs , then I started " cutting " let's say and now I'm back to 205 lbs or so but I feel weak and definitely lost some "muscle" . I don't really know where to go from there....

vanzekin‎, Yesterday 04:13 PM
Yesterday, 04:48 PM Go to last post
2 119

Fierce Five adjustment/swap?

I've been running Fierce Five advanced for the better part of the year and I love it. That being said i've done a few spartan races over the year and absolutely love it and want to do more. My goal is to try and do at least an Ultra or the death race next year but i dont want to give up power...

Davinci515‎, Yesterday 04:21 PM
Yesterday, 04:21 PM Go to last post
0 90

Upper/Lower split, volume ok?

Guys what do you think about my split? is it ok? too much volume? (no OHP because i feel a lot of my ant. delt. on benching and my chest is lagging) Upper/Lower/off/Upper2/Lower/off/off Upper1: Bench 5/3/1 Pendlay 3x5 DB Incline bench 3x10 Chin ups 3x10 Lateral raises + facepulls 2x12

Greengians‎, 07-20-2018 04:53 AM
Yesterday, 04:15 PM Go to last post
13 371

Arrow Program check

Hello everyone. I am 17 and have been training seriously for 6 months. To become better at push ups and pull ups but most importantly for aesthetic purposes, is this workout plan ok? I workout in a homegym so I don't have many machines/accesories. Thanks Day 1 Pull ups 3x10 Deadlift...

Nicolas000‎, Yesterday 03:17 PM
Yesterday, 03:17 PM Go to last post
0 99

Need help about starting working out

So ı'm new here and workout journey. First of all ı'm 19 year old and ı'm 175 cm my whole father side of the family is tall(in tall i mean 180-190 cm) but my mother short and mother side kında tall not like my father side tho anyway i hope that i want to grow a little bit more with exercises or...

rockika‎, Yesterday 02:16 PM
Yesterday, 02:46 PM Go to last post
2 114

Question How to start after traveling?

Hi all, I'm doing Starting Strength and had one question, for the next two weeks I'm going to be doing a school trip, so I won't be able to workout, I was hesitant on how to start again when I arrive from my trip, should I start a lighter from where I left, or should I start with the same weight,...

sgarciac07‎, Yesterday 02:37 PM
Yesterday, 02:37 PM Go to last post
0 92

Alternating flat sprint and hill sprint sessions - advice needed

Hi, I've become a fan of sprint sessions! I don't have a specific fitness goal at the moment, I'm just enjoying short max out style workouts that are outside. After reading up on google I've found that most forums indicate that sprints are not good to do daily due to CNS fatigue, however,...

jcwangel‎, 07-18-2018 04:38 AM
Yesterday, 02:05 PM Go to last post
15 393

Weightlifting with a weird work schedule

Hey everyone, I'm looking for advice as to what you would do if you had to work out around my work schedule. I work ten days on and 5 days off, and my work days are 12 hour shifts. Ideally I would like to work out on my work days since I like to travel during my 5 day breaks. How would...

Rosenlifter‎, 07-15-2018 12:27 AM
Yesterday, 01:47 PM Go to last post
27 664

Looking for a program to increase size and increase my maxes.

Im currently looking for a program to get me bigger but also increase my maxes on the four main lifts. I have been lifting for around 10 months, Im 17, and up to this point my programs have mostly been more similar to powerlifting. But now Im looking for a program that has both powerlifting and...

jacoberger‎, 07-20-2018 11:37 AM
Yesterday, 01:07 PM Go to last post
13 405

Exclamation I really need help with my routine

So, I've been training for quite some time now and i'm not getting any better. My nutrition is nearly on perfect point and i sleep more than my grandparents. I have an active work, so i don't sit in front of the computer all day long but neither have to carry cement bags on a daily basis. But i...

griptriix‎, Yesterday 12:58 PM
Yesterday, 01:04 PM Go to last post
2 137

sets and reps

just wondering why do we go by sets and not reps? for instance as a true novice if they were following 5x5 or 3x5.. wouldn't that mean the novice should automatically know their 5 rep max? which this is obviously not the case because the programs start them off with the bar to get technique down.....

feiajii‎, 07-19-2018 04:27 PM
Yesterday, 12:23 PM Go to last post
11 399

Looking for programming assistance

Basically looking for some fine gentleman who knows their **** in terms of hypertrophy/strength training for the natural lifter, think i have a pretty solid understanding but just not sure how to go into the intermediate level for programming volume/frequency as i have just finished up being a...

smithshreds‎, 07-20-2018 01:40 AM
Yesterday, 11:55 AM Go to last post
14 464

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