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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
127 Pages
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3,800 512,384

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
15 Pages
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Today, 08:55 AM Go to last post
428 98,682

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
13 Pages
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Yesterday, 11:01 AM Go to last post
369 119,454

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
81 Pages
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2,405 517,833

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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05-21-2017, 03:10 PM Go to last post
609 677,709

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 1,473,109

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 40,014

Smile Noob Teen

Hi everyone. I am 6' 4" and I've been very skinny from a young age. I started working out a when I was 6' 1" at 130 pounds and now I am at 171.8 pounds (I don't have too much muscle... I'm just tall and I have a bit of belly fat.. its not bulging or anything.. when i flex my abs i can still feel...

skinnykidsummer‎, Today 01:14 PM
0 1

Sets - Just How Many?

Thought I'd start a thread. Sets, just how many are really beneficial. First time at the gym? I recommend no more than two sets at each station. Build yourself up to three, shouldn't take more than a few weeks. Once you've reached 3 sets it's time to set your goal to 5 sets. Five sets, hmph,...

weightpile‎, 05-22-2017 11:44 AM
7 227

What does 3x 8-10 reps mean?

A simple question. When a program suggests that I do an exercise 3x 8-10 reps, does that mean that I never move out of that reprange or does that mean that the first set should be 8-10 reps? As I see it it could mean one out of three things: 1. If I start an exercise with 10 reps and aim to get...

Athedge‎, 04-14-2010 10:44 AM
3 8,761

Smile How Long Should I Spend In The Gym????

I know this gets asked a lot and I've done some reading, but I want someone to tell me that my time in the gym is suffiecnet as I believe it is, to me anyway. I spend as little as 20 minuets in the gym but come out feeling pumped and proud of the work out, I don't sit around between sets on my...

nickhiggins090‎, Yesterday 12:24 PM
6 147

Heavy Bag Workout for building muscle

So im trying to lose skinny fat by bulking then cutting. Problem is i dont have access to weights so i have to build muscle through alternative options. I have a 100 lb heavy bag and gloves so Im thinking of working the bag 2 days a week as part of my program. Can anyone link me to a workout that...

askittle99‎, Yesterday 11:56 AM
Today, 12:37 PM Go to last post
4 137

Which is best for fat loss?

Couple questions here and need some feedback. I am trying to lose some fat. As of right now, I follow the RP diet if any of you have ever heard of it. As well as that, I also lift in the morning. (Olympic lifting to be exact on Mondays, Wednesdays, and Fridays and on Saturdays, I go to the gym and...

Monttez2018‎, 05-22-2017 12:26 PM
4 222

Let's gun for 150,000 Pull-Ups again in 2017!!!

We got 112,995 in 2015, but we only got less than 75,000 in 2016. Bad year. Let's try gunning for 150,000 again! 2016 (less than 75k, horrid): 2015 (112,995): 2014...

JustBulk‎, 12-31-2016 09:48 PM
21 Pages
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Today, 12:35 PM Go to last post
607 93,657

texas method

volume-recovery-intensity seems like a good way to get stronger but what about aesthetics? for instance, lagging legs: is it enough to focus on squatting 3 times weekly? also, caloric needs must be less than a higher-volume program... where to start!?

ironlionzion3‎, Yesterday 05:16 PM
Today, 12:33 PM Go to last post
5 116

workout douple split suggestions

Hey! I been lifting about 2 years now and beforehand track and field and soccer etc. so my base stats are ok. For next program I was hoping to put emphasis on my delts, chest and triceps since they lag behind comparing to my back, legs and biceps. Before I post my possible first draft I...

Musclemurlock‎, Today 12:33 PM
0 6

What can I do with this set up?

Ez curl bar and 2 dumbbell bars. For now I have 135Lbs of weight and that's all I need right now. My current workout is OHP - 70Lbs 5x5 Floor Press - 90Lbs 5x5 One arm DB Row - 55Lbs 5x5 Barbell curl - 50Lbs 5x5 Planks and side planks for my core

jzalewski‎, Yesterday 02:26 PM
2 93

Question Input on chest routine??

Hi everybody. I was looking for feedback on my current chest routine. Am I doing too many sets and/or overtraining? I have a shoulder issue so I need to use ISO machine for presses, but.... 3 x 8 wide bench press 3 x 10 Incline press 3 x 12 db flies 3 x 12 db incline flies 3 x 12 db...

joes_dad‎, 05-14-2017 10:06 PM
24 4,633

Smile New to everything - Calisthenics

Hello, I found this forum to gather some information and look for help on reaching my goals. My name is Chandler, and I'm completely new to working out.. in general. I've been looking into Calisthenics because it seemed to be a great workout to train gross motor skills, and I'm looking to go...

Neeims‎, Yesterday 09:36 PM
1 67

Missing Training Days

When following a workout program, and you miss a day or possibly even two where you just couldnt workout due to work or life or whatever reason. what is the best way to handle it and move on? Do you try to squeeze in the workout at some point later in the week? Cross it off the list as a...

keithc5‎, Yesterday 06:57 PM
5 137

Question What program should i go for?

Hello guys, This is my first post so please bare with me 😁. I started training around a year ago. I have never followed a program before or have followed a certain diet as well. I started weighing around 141lbs at 5ft10 and i could bearly bench the bar, deadlift 100lbs and I couldnt squat because...

MohamadKharsa‎, 05-23-2017 05:46 PM
Today, 12:12 PM Go to last post
11 322

Bulk or Cut

Hey! I am 20 years old. Weigh 84kg I am 6ft1 and am around 20% body fat. I have been bulking for around 4 months. And my current stats are. Bench Press 65kg Standing Overhead Press 45kg Bent Over Row 55kg Squat 75kg Deadlift 90kg I am going to be away from the gym for around 2 months in...

joepowellll‎, Today 11:05 AM
5 101

yes or no: does aerobic exercise also "burn off" your muscle?

I Googled the question above ("does aerobic exercise also burn off your muscle"), which if you google that the third link is "Does Aerobic Exercise Burn Muscle & What Does It Do?". It says: Burning Muscle Although your metabolism burns calories when you train, it doesn't appear to do so...

peterm28‎, Yesterday 06:27 PM
Today, 12:06 PM Go to last post
10 186

My routine created

I'm 20, 174cm and 74kg. I bench 78kgx1, deadlift 116kgx1, squat 80kgx5 on the 4-day upper lower split. I eat 2000 kcal a day and decide to add one more day: Mon: BB bench 3x5 DB incline 3x10 Chin up or neutral pull up 3x10 (???) CB seated row 3x10 CB fly 3x12 DB rear delt raise or reverse...

Danielvn1997‎, Today 09:25 AM
4 63

Dropping from 5 lifting days to 4. Any negatives?

I am an intermediate and I'd like to switch from Helms' Lower/Upper/Off/Lower/Push/Pull/Off to a variation of Lyle McDonald's Generic Bulking Routine, but as Upper/Lower/Off/Upper/Lower/Off/Off because I like to run a lot and that fifth day of lifting is taking it's toll. Will I see any...

nyknicks500‎, Today 12:13 AM
4 199

Probably injured myself after hitting the Gym after almost 2 years

Hello there! This is my first post here, I hope i'm posting this on the correct forum. I am a 24 years old male 5 ft 10 inches tall and weigh about 110 pounds. Right from my childhood I have always been a skinny kid and now I am probably the skinniest guy in my age group. I am skinny to the...

sunflakes‎, Today 04:04 AM
4 142

is my push pull split ok for muslce gain? (not overtraining?)

hey guys I'm a beginner, currently doing a push pull split to gain muscle , my current setup is: first week: Monday push Wednesday pull Friday push second week : Monday pull Wednesday push Friday pull I want to start doing it as: Monday push, Tuesday...

Siyork‎, Today 09:26 AM
Today, 12:01 PM Go to last post
10 97

Training 1 time a week each muscle?

Hi, I been training for a year the exact same routing 3 times/week, trying to get to failure each session. I missed one session in between and I realize I can lift more, also I read people who train every day go for a specific set of muscles every day, and they don't train that muscle again...

GonzaloSP‎, Today 02:49 AM
12 692

1 month bodyweight program to start muscle building journey

(Skip to the asterisk if you dont wanna read the background) So ive lifted at three different points in my life but I always ended up failing. 1st was my first season of football when i was embarrassed to lift in front of my stronger teammates and cheated myself often. 2nd was my second...

askittle99‎, Yesterday 12:45 PM
7 245

Spotter needed for bench plateaus?

Is it just me or are spotters NEEDED to break bench strength goals? It's just a lot harder and more daunting to push a heavy bar above you than to big a heavy bar of the floor lol. Your thoughts ? Cheers

JoshKarobas‎, Yesterday 12:41 PM
28 366

Need personalized advice for skinny guy wanting more muscle

Hi everyone! First time posting here, although I've been an active reader for some time. Hope someone can help out. Putting it shortly my issue is whether I'm working out in the most efficient way or not, as I dont see much progress. My goal is not to go up two sizes in t-shirts, but to pack...

1Dinosaur‎, Today 11:10 AM
3 88


I was wondering if it would be alright to train the chest in the morning and shoulders and triceps in the evening? I was thinking about this program: Day 1: AM: back - PM: biceps, abs Day 2: AM: chest - PM: shoulders, triceps Day 3: AM: quads, hams - PM: glutes, calves Day 4: rest ... and...

geertpexsters‎, Today 11:07 AM
4 130

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