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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
276 Pages
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Yesterday, 10:19 AM Go to last post
8,270 1,310,838

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
99 Pages
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2,963 1,012,987

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
32 Pages
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04-24-2020, 11:20 AM Go to last post
946 765,408

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
23 Pages
1 2 3 4 5 ... 23
04-18-2020, 12:36 PM Go to last post
684 1,188,302

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
23 Pages
1 2 3 4 5 ... 23
04-02-2020, 05:17 AM Go to last post
671 638,474

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
3 Pages
1 2 3
09-06-2019, 12:41 AM Go to last post
72 225,200

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
1 2 3 4 5 ... 365
04-19-2016, 12:44 PM Go to last post
10,927 2,515,018

Stuck at 7 pull-ups

Hello, i have a question. Some weeks ago, i could do only 2 pull-ups. I train 3x per week fullbody training, and i did like every training or every 2 trainings +1 pull-ups. But for now , im like 2 weeks stuck at 7 pull ups and i just cant do more. I dont know why, my dips i do more reps every...

valinor333‎, 05-25-2020 01:49 AM
Today, 04:16 AM Go to last post
12 596

Red face Strenght training with plateau

Hey i am a newbie! I am trying strenght training at home doing 5x5, but i am reaching the max weight of my dumbells. Is there a way to keep doing 5x5 and make my excercices harder? Also, do u het strong er through mass training? Thanks for answering

GiveMeFlex‎, Today 01:54 AM
2 103

Bodybuilding vs powerlifting approaches

Hi, I would like to talk and find out your opinions about the two approaches when it comes to building muscles. When I started going to the gym, one year ago, I've started by reading many topics on this forum and noticed that here it is a majority which supports mainly powerlifting...

jaxqen‎, 05-21-2020 04:42 AM
2 Pages
1 2
Yesterday, 10:31 PM Go to last post
57 2,960
Yesterday, 08:35 PM Go to last post
2 334

Proportioning long legs & arms + short torso

So about 8 months ago I began lifting more seriously, following the standard push pull legs program. I've been making a decent amount of progress (+ ~9 pounds of muscle), and have hit a plateau recently which I attribute to a lack of calories I am also working on trying to proportion out my...

lifterJai‎, 05-25-2020 06:08 PM
Yesterday, 07:41 PM Go to last post
8 452

Anyone jog post weights?

Hey guys anyone here jog post weights? How have you found it to be? How’s recovery? Gains? Etc Im thinking of doing two miles post weights. If my fitbit is correct I burn approx 500 calories while lifting and 200-300 on my jog.

paycheck‎, Yesterday 07:22 AM
Yesterday, 07:39 PM Go to last post
5 212
Yesterday, 04:58 PM Go to last post
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Looking for kettlebell workout programs

I just decided to start focusing on endurance and athleticism after spinning my wheels powerlifting for almost a decade. Long story short I need more endurance and athletic ability in my life. I ran variations of 5/3/1 for many years and some DUP type programs designed to increase my 1RM. I like...

KTMbraaap‎, Yesterday 12:12 PM
Yesterday, 03:55 PM Go to last post
1 192

BENCHPRESS shoulder pain ffs

Hey guys. You remember when i posted about my shoulder injury from dips... I recieved good advice to lay off training a little bit.. I could not do any pressing.. Now i had a Push day and i Can do OHP without problem also Incline bench is ok.. But BENCHPRESS i cant do it without aggravating the...

Advice1998‎, 05-25-2020 07:56 AM
Yesterday, 03:17 PM Go to last post
14 555

Doing Fierce 5 w/adjustments?

Due to many experienced posters recommending I do a routine that has already been tried and tested rather than the routine I am currently doing, I will attempt to switch over to the Fierce 5 in hopes of seeing better gains. My current routine 3 day split ---------------------- Mon (Push) ...

proxyfunction‎, Yesterday 09:59 AM
Yesterday, 01:36 PM Go to last post
10 322

A Little Advice

Hello Guys, I was hoping someone had a bit time on their hands and wouldn't mind offering me some advice on 2 workout routines that I am interested in. I've been lifting for around a year now. I fell in love with Starting Strength and have stuck to it. I have veered off course every now and...

maribb23‎, Yesterday 10:43 AM
Yesterday, 10:43 AM Go to last post
0 187

Skinny fat muffin top issue.

heeey 6'2' and 174lbs here. I have this skinny fat shape and i always wanted to lose the muffin top at least and have more definition. Been doing hiit and lifting, noticed some progress but I feel stuck, cut or bulk? Thanks

lars95lars‎, Yesterday 10:11 AM
Yesterday, 10:20 AM Go to last post
1 175

Bar speed and muscle fibers

Hey, I am fairly new to lifting (5 months) and I was wondering something about my bar speed. On most lifts, if I am more than 2 reps away from failure, I can move the bar very fast: my training parterns used to think I had 5 reps in the tank. I recently tried a one-rep max on the bench, and on...

Usainbol‎, Yesterday 06:49 AM
Yesterday, 09:05 AM Go to last post
4 261

Share your quarantine workout

Here's mine: Equipment: 2x 20 kg dumbbells, pull-up bar, dip belt, rings Day 1: - Weighted pull-ups - Weighted ring dips - Ring rows - Ring archer push-ups

bropheus‎, 05-25-2020 11:27 AM
Yesterday, 07:47 AM Go to last post
4 380

"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
269 Pages
1 2 3 4 5 ... 269
Yesterday, 07:19 AM Go to last post
8,050 1,644,022

3 weeks off

Im taking 3 weeks off since some of you guys suggested to take time off cause my shoulder injury on yesterdays thread about my shoulders.. And its a Good idea because my shoulder messing with my sleep so its a great idea to pull back from lifting a little bit. However is there anything i Can do In...

Advice1998‎, Yesterday 02:47 AM
Yesterday, 03:38 AM Go to last post
1 256

Thumbs up I just spun my wheels FML and what do I do now?

Hello Everyone, Hope all is well. Straight to the point in April 2019 I weighed 78kg/171.6lbs all fat no muscle at all. At the end of 2019 I managed to get my weight down to 65kgs/143lbs but actually got it down in 7 months but just cruised for the rest of 2019 as to say. I was then considered...

fattofame3‎, 05-20-2020 08:27 PM
Yesterday, 03:26 AM Go to last post
14 1,226

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 02:00 AM
13 Pages
1 2 3 4 5 ... 13
Yesterday, 02:42 AM Go to last post
360 76,457

Post Progressive overload... can I do this?

Instead of adding weight each time to the bar with a weight I can lift 8-12 reps with, can I stay with a higher weight that I can only lift 3-6 reps with, until I can lift 8-12 reps on the heavier weight, then raise weight to a weight i can only lift 3-6 with.. rinse and repeat? Would this be...

Dreamer999‎, 05-25-2020 03:59 PM
Yesterday, 02:17 AM Go to last post
5 349

Madcows 5x5 - Changing/Adding accessory exercises

Hey, I'm switching from ICF to Madcows and added some extra exercises to work on my weak points and core. Madcows is basically the intermediate version of Stronglifts so if I was able to handle ICF's volume, then I should be able to handle this volume too(?). I am looking for opinions to see if I...

Nullable‎, 05-24-2020 05:36 AM
05-25-2020, 10:09 PM Go to last post
11 713

Help improve my weekly routine

I just started lifting weights again 3 months ago and I am looking to improve my routine. Workouts are at home and due to financial constraints, I only have a rack, a barbell, ~250lbs. of weight plates, and an adjustable bench. I'm hoping to purchase adjustable dumbbells in the near future. 3...

proxyfunction‎, 05-18-2020 09:46 AM
05-25-2020, 01:01 PM Go to last post
29 1,487

Looking For Short Term Plan to Lose Stubborn Fat

Hello, I am 6ft, 170 lbs @ about 15 - 20% body fat (hard to tell). I started off very skinny, but I've just come off a bulk, where I hit all the checkmarks: gained weight, gained strength, & gained muscle mass. However, I guess as to be expected I've gained a small layer fat as well. I was doing...

CoCabrera‎, 05-24-2020 07:38 PM
05-25-2020, 10:45 AM Go to last post
8 540

How to control my body during lock down

Due to lock-down how to control meal for UFC Player

crackstreams‎, 05-25-2020 06:40 AM
05-25-2020, 07:29 AM Go to last post
3 377

Best resistance bands

Hi guys, I’m trying to build muscle and drop fat. I do the whole going to the gym thing and then lose confidence and either stop going or don’t do certain exercises because it’s busy. I’ve been looking into resistance band workouts, my strength won’t be great but I’ve been dieting hard and...

ws155421‎, 05-25-2020 12:16 AM
05-25-2020, 07:15 AM Go to last post
2 382

I'm losing my mind without a gym

I have lost so much muscle and my diet isn't the best due to extreme workshcedule due to COVID.. I live in an apartment and I have been trying to do in home workouts... But they are just not cutting it for me.. I also need a source of cardio.. the treadmill was my go to before all of this.. What...

jmv1‎, 05-21-2020 08:29 PM
05-24-2020, 04:11 PM Go to last post
13 1,105

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