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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
178 Pages
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5,319 698,267

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
89 Pages
1 2 3 4 5 ... 89
Yesterday, 04:36 PM Go to last post
2,647 609,859

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
24 Pages
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04-17-2018, 12:06 PM Go to last post
694 255,764

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
17 Pages
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04-12-2018, 04:11 PM Go to last post
509 232,698

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
04-12-2018, 12:55 AM Go to last post
33 7,633

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
21 Pages
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03-03-2018, 07:07 AM Go to last post
628 791,278

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 1,753,875

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 55,578

How do you judge whether your leg/arm strength is equal and which needs more work?

I can squat 3 plates but only bench 200 for a 1rm. I'm pretty sure this means my legs are ahead of my upper body, but how do I know when I've equaled them out?

theparadox1‎, Today 06:15 PM
3 94

Periodization question

For those of you familiar with Mike Israetel and his programs, why is it necessary to periodize RPE/reps in reserve? Why not just keep it at an RPE of 8 or 9, and increase the volume from microcycle to microcycle, deload, add 5 or 10 pounds and/or a rep or two and do it again? Is it a fatigue issue?

taranradig2017‎, Today 04:36 PM
5 116

Cool Let’s Pull 50K Deadlifts in 2018

All Conventional/Semi-Sumo/Sumo Deadlift repetitions: Count all reps including warmups. “The meet don't start until the bar hits the floor” Don Blue

Nebamartinez‎, 01-06-2018 11:50 AM
7 Pages
1 2 3 4 5 ... 7
Today, 07:09 PM Go to last post
182 10,810

Tips on my workout

Hi All, Looking for some feed back/suggestions on my routine I'm looking at starting. I'm 30yr old, 260lbs, 6'4. Been lifting for about 6 months (worked out when I was younger but had a few years off) and want to step up my game and get euge. Each exercises is 5 sets of 8-12 reps...

fever888‎, 04-11-2018 05:29 PM
Today, 05:58 PM Go to last post
14 308

Hello i need advice please

So im needing some advice on my back workout, I've been hitting the gym after a 3 year layoff for 5 weeks now and seem some nice gains in strength and thickness (finally have my nutrition down :D ) However whats nagging me is my back routine Im only doing 2 sets of 15 warmup and 2x10 working...

Mbt1990‎, Yesterday 04:28 PM
Today, 04:56 PM Go to last post
8 188

Exclamation Seeking help for both a plan and nutrition

So I have done as much research as possible on both topics and the problem I am facing is, everyone has a contrasted opinion on the subject. So I will list some quick details about myself, what my general idea is and than request that I get some advice to put all the pieces together or call me an...

MrMangos‎, Today 02:44 PM
Today, 04:43 PM Go to last post
5 101

SL 5x5 question.. I can deadlift more than I have weights available

I have now reached the point in SL5x5 where I can deadlift 87kg (for 1 set and 5 reps, as the program says) , unfortunately, I work out at home and I dont have more weight than that available.. now my question is.. how do I continue doing the deadlifts? do I do an extra set, starting first with...

mmaniii‎, 03-22-2018 05:17 AM
6 351

Wondering if I'm doing this right

Hey guys, so I've been practicing Lazar Angelov's Rest Reduction Training for the past couple of years. Here is a link to the original post: I've made the following adjustments to the routine and have been following...

BPH1994‎, 04-11-2018 09:43 AM
Today, 03:24 PM Go to last post
14 421

Post Workout for paddle tennis

Good Morning, I would like to find a gym workout that allows me to get the most out of paddle tennis. For those who don't know this sport, paddle tennis is a sport similar to tennis with a smaller court and in which the walls are used as an element of play. That said, it's a sport with...

Muspel‎, Today 09:13 AM
Today, 03:09 PM Go to last post
1 105

Smile i need advice :)

I want to be able to do parkour and Calisthenics some flips but i can't even do a single pull up and I can do 10 push-ups I started to jump rope 5 days/week and cycling 2 days /week I started training 2 weeks ago. I went to the gym and I need a program so i can reach my goal :) can u advise me...

m7ppp5‎, Today 12:59 PM
Today, 03:06 PM Go to last post
1 62

Looking for best recomp routine

Hello all, I have been using this forum for a while but this is my first post. I am looking for a good recomposition routine. I had been lifting solidly for a couple of years till about 8 months ago i broke my arm (broken humerus), since then i have gained about 25 lbs all fat. I am...

TRAVI808‎, Today 01:06 PM
Today, 02:49 PM Go to last post
4 134

F5 missing a day

Hi all, I am on the novice F5, m-w-f routine. I have to miss tomorrow, (A day) friday, (I can't do it saturday either). I want to know if I can do it sunday (B day), then be back on track by starting the next day for my m-w-f schedule. The bad part, is I will have to do this 2 times per...

westtxco‎, Today 02:30 PM
Today, 02:47 PM Go to last post
2 75

Advice for newbie on split program

Hi, I'm trying to build muscle using the below program, but am having difficulty lasting the full reps/sets even at 20kg after 4 weeks on certain exercises (bench press, incline bench press and overhead press). The program has me do 15 reps at 20kg to 'warm up', however this takes most out of me...

jf9559‎, Today 01:11 PM
Today, 02:43 PM Go to last post
3 127

Volume & workout critique

Pull: Chin ups 4- failure Rack pulls 3x10 Db row 3x10 Bb wide conc curl 3x10 Face pulls 3x10 ************************.. Push: . Seated press 3x10

schley1996‎, Yesterday 11:14 AM
5 314

Workout plan week 5 - Advice

Hi everyone, First off, here is what I am working at (3 times per week, 3 sets of 8-10 reps (increasing the weight if I'm regularly hitting 10 reps)). Deadlifts Bar squats Bench press Fly Press Pull-ups Cable row Shoulder Press

cookiedude86‎, Today 04:28 AM
1 148

I have roughly 3 months

Ok, so, this is going to be a long post probably haha. I made an account just to get all of y'alls opinion. i'm 27 turn 28 in sep, 6'4", high metabolism, and weight roughly 215lbs. I used to be an Independent Actor, but due to bad life decisions, I ended up in jail about 2 weeks before the deadline...

GettingBackIn‎, Today 12:58 PM
Today, 01:43 PM Go to last post
1 57

Question Hey is my 5 day split okay. comments please ? :D

Monday- back and light biceps Tuesday- Chest and light triceps Wednesday- free Thursday- shoulders and traps Friday - leg and abs Saturday- heavy biceps and triceps. Sunday free I have been training for 8 months 192 cm 100kg 18 Bf 40/35/25 diet low sugar high carb

ppp613301‎, Today 12:25 PM
Today, 12:59 PM Go to last post
2 92

Mass Made Simple

Hey y'all. I am currently on F5. I am cutting, and should be ready to bulk in a few months. My question is: when I can bulk, should I swap to mass made simple and start bulking, or continue F5 and then do MMS after stalling, or what? Im going to do MMS either way, despite any discouragement...I...

westtxco‎, 04-17-2018 04:49 PM
Today, 12:44 PM Go to last post
8 202

Program for a Shift Worker

G'day guys, I work a very wierd shift roster. To simplify it, I work 5 shifts in a row (12-13hr days) and then I have 5 days off. Currently I work out 3 times during my 5 days off and once during my 5 working days. It turns out that on average I have 12-13 sessions per month. Attached is my...

Fitsy‎, 04-09-2018 02:22 AM
Today, 12:07 PM Go to last post
28 678

Question Is my bodyweight workout alright?

I am going on vacation for a little over a month and I will not be able to access my gym. I would like to lose some weight and gain some muscle. I'm trying to become ripped and not swole. I am thinking of doing this every alternate day: 50 x 2 squats 10 x 5 pushups 10 to 1 pull-ups 30 x...

kaushikajay2021‎, Today 09:02 AM
3 114

"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
240 Pages
1 2 3 4 5 ... 240
Today, 11:41 AM Go to last post
7,172 1,065,982

Full-body program. Do you set a new personal record every time?

I got started with a full-body program in the beginning of March. Seven exercises, three days a week. I set new records in most of them every time I work out, whether that be a new max weight or new record in volume. Is this just due to recently having begun lifting? Or is this how it's...

klbbr‎, Yesterday 09:18 AM
Today, 10:32 AM Go to last post
19 303

Labrum tear (SLAP) - Deadlifts

Since the injury recovery and prevention section seems to be dead.. My PT cleared me for light and low volume bench pressing (10-20 reps using sub maximal loads) to keep my strength up in case I need surgery. He'd rather have me do push ups but I can't even perform two of them, bench press...

Nelg1993‎, Today 05:53 AM
Today, 09:23 AM Go to last post
4 137

Body Recomp - Need Guidance

Background Story: I've been lifting on and off for around 10 years. When I was in high school, I was always tall but could not gain weight. Once I hit my 20s, I could pack on muscle and mass without a problem. I'm currently at 6'4" and ~ 245. I started out on Starting Strength after doing my own...

CROSSFIRE24‎, Today 02:50 AM
Today, 09:10 AM Go to last post
6 183

Fierce 5 with cardio?

I want to incorporate a 60 minutes jog/run throughout my Fierce 5 routine(5 times a week). What's the best way I can achieve this? My goal is to have a clean bulk and be ready for a cut. My opinion is it would be much easier to cut when you already have cardio incorporated on the workouts. ...

vlake93‎, Yesterday 10:02 AM
Today, 08:58 AM Go to last post
8 108

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