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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
279 Pages
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Yesterday, 02:30 PM Go to last post
8,360 1,344,446

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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2,968 1,037,661

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
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07-07-2020, 04:41 PM Go to last post
675 662,968

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
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07-06-2020, 10:53 PM Go to last post
684 1,212,517

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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06-22-2020, 09:33 AM Go to last post
949 794,227

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
06-20-2020, 11:55 PM Go to last post
79 240,524

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 2,548,706

"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
Today, 12:21 AM Go to last post
8,053 1,666,242

Decent gains after 4.5 months?

After 4.5 months of lifting weights, having not lifted for over 2 years, have I made ok gains so far? 5'10.75, 175lbs, ~16% bodyfat OHP - Start: 75lbs x 5-6 Now: 115lbs x 2.5 Barbell Row - Start: 75lbs x 6-7 Now: 135lbs x 5 Squat - Start: 75lbs x 5-7 Now: 165lbs x 3.5...

proxyfunction‎, Yesterday 10:49 PM
11 131

Focusing solely on Grease the Groove

Hello, is it a good idea to not do any workout other than Grease the Groove if my purpose is to increase my chin ups from 2 to 8?

ProwlerWalk‎, Yesterday 02:56 PM
2 117

Intermediate Advanced workout programs

Hi what do you think of my program. Please recommend exercises to add I have lifted for 5 years. For the past couple years, didnt really have a specific program just followed my instict on the gym, and my diet was bad. Now I wanna get back to bodybuilding seriously and have a fixed program. So,...

UnkleDolan‎, Yesterday 01:41 AM
Yesterday, 11:11 PM Go to last post
4 302

How do I fix being skinny fat?

I've been skinny fat (21yo, 5' 10'' 128 lbs) for quite some time now. I'm aware that this is a bit on the lower end of the weight range for my height, but I still have a decent amount of fat covering my midsection, and I've never been able to see my abs. Additionally, my conditioning could use a...

granolabar849‎, Yesterday 06:26 PM
Yesterday, 07:45 PM Go to last post
6 190

I like high volume, but is my routine TOO much?

I don’t mind a higher volume plan. Ive been doing it essentially since I started training. But just wondering if it’s too much. I’ve gained noticeable size and strength within the first year from it. But I would like a reassessment from some of you guys. This one is a 4 day split. Back and...

michaelv92‎, Yesterday 02:35 PM
Yesterday, 06:02 PM Go to last post
5 215

Beginner Here

Hi all, I hope you are well. I have read a lot of stuff on this forum the past few days, and would like some feedback on what I am doing right now, and to explain some of my background in DETAIL to help. So back in February 2019 - July 2019. I had no clue about what I was doing. I went on a...

HelixFuse‎, 06-28-2020 11:20 AM
2 Pages
1 2
Yesterday, 05:53 PM Go to last post
34 2,750

Smile What do You think - 27 sets of shoulders Y/N?

Hello! I have suffered from osteoarthritis in the knee caused by weak hips and shoulder impingement caused by poor posture. My goal is to be free of these pains within a year. Please review my program and suggest ways how I can; - decrease the chances of further shoulder, knee, or other...

RebeccaB98‎, Yesterday 04:11 PM
Yesterday, 04:11 PM Go to last post
0 103

Identify weight plate. Martin Olympic

Can’t find any info online. Thank you. Martin Olympic Weight Plate

eaztridah247‎, Yesterday 03:12 PM
Yesterday, 03:12 PM Go to last post
0 120

12-15 rep range good for building muscle?

Im currently on a 35 rep goal 3 sets for bench and most shoulder related exercises due to an injury i had a while back and im lifting lighter weight in the meantime while i gain my shoulder strength back as i used to work between 6-10 range. TLDR: is 12-15 rep range good for muscle building?

Starley‎, Yesterday 02:49 AM
Yesterday, 01:38 PM Go to last post
19 494

Is my self made workout routine any good?

Hi all So i been working out with my routine, and i was thinking if there is some way to improve it. It takes me roughly 1 hour to 1:10h, quite long would be nice to have a workout done in 40 min or so but 1 hour is not too bad. I mainly watched videos of athleanx, and based on his information...

i3arty‎, 07-10-2020 09:46 AM
Yesterday, 06:47 AM Go to last post
10 375

Thumbs up Question about German Volume Training

So I've been wanting to start doing GVT recently and I have something I'd like to ask to those who are experienced with it: Every time I research GVT it says that you should use 60% of your one-rep max as a starting weight and should expect to reach about 7 or 8 sets before failure. There was...

bryn1234‎, 07-09-2020 02:58 PM
Yesterday, 05:19 AM Go to last post
11 541

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
15 Pages
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Yesterday, 03:47 AM Go to last post
429 96,914

Bulking vs keep cutting to 10%

Hello, im 21 almost 22, been workin out for a while, also in the Army, im tryin to get opinions. Should i keep cutting to get to like 10% bodyfat to get the 6 pack or just bulk again up to like 200 lbs ish or so 2-3 months? Im 170 lbs 6'3 at the moment, about 13% bodyfat. Also going on a year long...

KingZD1‎, 07-10-2020 03:37 PM
Yesterday, 01:46 AM Go to last post
3 307

Should I continue bulking or cut?

Hi everyone, pics are below, so I’ve been working out for a little over a year. Been on a pretty intense bodybuilding program. I’ve had my fair share of injuries and inconsistencies, but I’m at a point now where I’ve been bulking for about 8 months now. The only fat I have appears to be...

michaelv92‎, 07-09-2020 07:24 PM
07-10-2020, 07:32 PM Go to last post
8 547

Order of exercises?

On say a Push day when I am working Chest, Shoulders and Tris. Is it best to work all chest exercises first, then shoulder, and then finish with tris. Chest 1 Chest 2 Chest 3 Shoulder 1 Shoulder 2 Shoulder 3 Tri Tri

rnickel17‎, 07-09-2020 07:53 PM
07-10-2020, 06:39 PM Go to last post
10 520

Which Program Should I Switch to?

I've been overweight a lot of my life and recently got into better shape. I've started eating a lot healthier and working out, but realistically I probably have no idea what I'm doing. 20 year old male, about 5'10" (181cm), 143lb (65kg) recently dropped some weight Diet is volatile, I need to...

SANTAN14‎, 07-08-2020 12:24 PM
07-10-2020, 05:56 PM Go to last post
18 896

Doing EMOM's for Building Muscle

I'm curious what your guys opinion on EMOM's for Hypertrophy? This is not the only thing I'm doing in the training regimen, see below for an example. Friday Bench Press Strength - Usually 65%-95% of 1RM for 5 Reps Hypertrophy - Back down set; As Many Reps As Possible on each set usually a...

fairbjosh‎, 07-10-2020 11:52 AM
07-10-2020, 03:44 PM Go to last post
2 287

PPL vs Arnold Split vs Chest & Tris, Back & Bis, Legs & Shoulders?

Sorry for the formatting on the last part. To anyone who does split workouts, which of the following do you have a preference for? I enjoy doing splits and am seeing consistent gains on my PPL routine (doing the Reddit PPL) though I am starting to look into the latter two splits in order to...

Odifududix‎, 07-10-2020 11:48 AM
07-10-2020, 01:21 PM Go to last post
6 297

Shoulder instability/labrum tear and surgery

Wassup haven’t really posted in a minute but I been lurkin Anyways I didn’t know where exactly to post this as the Misc. is too busy ... I have developed a labrum tear in the back of my left shoulder due to a variety of causes, most particularly my idiotic frequency of wide grip bench over the...

ry1000111‎, 07-09-2020 09:02 AM
07-10-2020, 11:14 AM Go to last post
2 381

Arrow Which 3-day program would you recommend?

hi, I can go to gym for 3 days. Which 3 day program would you recommend for me ? I can 5reps bench 77kg- deadlift 100 - squat 80 - ohp 50

apotefe‎, 07-08-2020 05:29 AM
07-10-2020, 08:19 AM Go to last post
10 789

Is it possible for me to get 120 kg bodyweight with15 percent body fat natural?

I am 19 years old and do lot of competition in mma. My dream is to be a heavyweight and have a physique like ngannou in the ufc. Right now I'm 95 kg with 14 percent body fat percentage. Ngannou is 120 kg with 15 percent body fat. I got an injury and can train only my upper body for 3 months how...

Massgainer51‎, 07-10-2020 07:26 AM
07-10-2020, 07:35 AM Go to last post
2 305

Which workout to do after rest day?

I've been doing this routine for a while, usually I just choose whichever workout I feel like doing on the day following my rest day. But would it be more effective to choose one workout over another for Tuesdays workout? Monday: OFF Tuesday: Arms/Legs Wednesday: Chest/Back/Abs Thursday:...

mrbladedude‎, 07-06-2020 02:10 PM
07-09-2020, 07:29 PM Go to last post
20 1,061

did program, power in some parts went up but not chest

I have been doing shortcut to size program found here since november ( had a little pause due to corona ), power in some body parts went up but not that much, but chest - chest went up only very very little( power wise and definition wise - i still look flat chested ), thats why i am trying to find...

trank2‎, 07-09-2020 11:27 AM
07-09-2020, 11:39 AM Go to last post
1 386

Working the "weak" muscle group twice a week?

Hi, Title says it all basically, since i have a small chest (defined but no mass in it especially the upper part), would it be a good idea to work on it twice a week? Would it be a good idea to work out any "lagging" muscle group twice a week until you get the desired results? P.S i ve...

Marcello97‎, 07-06-2020 07:05 AM
07-09-2020, 09:56 AM Go to last post
4 836

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