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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
208 Pages
1 2 3 4 5 ... 208
6,224 809,380

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
93 Pages
1 2 3 4 5 ... 93
2,778 671,545

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
1 2 3 4 5 ... 22
09-18-2018, 08:16 AM Go to last post
650 859,053

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
27 Pages
1 2 3 4 5 ... 27
09-18-2018, 12:58 AM Go to last post
798 347,705

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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536 297,163

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
09-05-2018, 05:24 AM Go to last post
44 37,618

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 1,905,863

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 65,466

Is texas method good for size ?

Hi folks i just wonder texas method good for focusing on getting big ? (1.86 height 86 kg 17 years old) 1 week ago i changed to Fierce 5 Upper Lower intermediate routine because im done with linear progression. The routine looks great but i hate to go to gym the day after i workout or seperating...

yesildag00‎, Today 01:54 AM
14 224

Tryin to figure out a new program to move onto

Would 5/3/1 be a good program if I’ve been lifting for 6-7 months ? My lifts are 210 bench, 125 ohp, 240, squat( can’t progress squat since hip impingement can’t squat for a few weeks :( ) and 280 dL. I tried nsuns but since I’m cutting it was roughhhh. This is what I’m doing now basically the...

bojanglez34‎, Today 03:49 AM
Today, 09:26 AM Go to last post
2 95

Should i switch to intermediate program or run 5/3/1 for beginners ?

Hi folks !! Stats:18 years old 1.88 height 90 kg I run stronglifts 5x5 for 4 months in the past i get amazing results in the beginning but after that i start stalling, i deload more than 3 times didnt work so i started running other programs like icf 5x5 , but i couldnt progress on icf, i...

felsoo1‎, 09-22-2018 02:04 AM
Today, 08:59 AM Go to last post
23 720

Talking I think I am over training????

I've been working out a lot lately...and I am putting in over 4 - 6 hrs every day with every muscle group. Plus working 8 - 12 hr days 6 days a week. Here is my program Day 1 - Legs: Squats - 50sets x 10reps with 10lb db's, 5-10min rest periods Romanian DL - 50 x 10 - 10lb db's,...

Squid24‎, Today 08:42 AM
Today, 08:59 AM Go to last post
2 35

Good program but need to update

I think it is a good program, but I've been doing it for a couple of months so I think it's time to change. Can anybody share something similar? Monday Chest: Flat bench barbell press Incline bench barbell press Incline bench dumbell flyes Cable crossovers

dumont1‎, Yesterday 09:30 AM
Today, 08:51 AM Go to last post
4 193

New but not New to working out

Hi, I am new, but not new to working out. I would like you all to give me suggestions on what program I should do cause I am too lazy to read the sticky section.....Plus, I may or may not even listen to any of what you suggest.... AND GO..... :D :D :D

Squid24‎, 09-18-2018 02:59 AM
2 Pages
1 2
Today, 08:50 AM Go to last post
30 943

Am I OverTraining?

Ok so I started training 10 months ago, I started at 4 hours a day doing one body part a day for 3 hours, Then I decided I wanted to do 4 hours a day doing two body parts. Currently I am training 2 body parts a day at 3 n half hours a day. I dont follow a specific exercise plan or anything but I...

arkentera‎, Yesterday 11:07 AM
Today, 08:49 AM Go to last post
18 329

Question about training when you do not have a fixed schedule.

Hello, I am creating this thread to ask you about a particular situation that makes training a little bit complicated for me at least on a regular basis. I have a job where I spend 14 days out from home in the middle of the field in a place where I cannot train, just please do not question...

guidolg‎, Yesterday 06:15 PM
4 197

Smile Muscle Split for semi experienced guy

I've trained for a little over a year now. I've gotten past my noob gains and have achived 26 pounds of muscle. I'm 17 yrs old and have never recived any personal training from anybody, but i've read on the internet about muscle splits. My goal is to put on as much muscle as possible while being...

Nicolai3022‎, Today 08:06 AM
0 52

5 3 1/ PHAT Hybrid Routine... Amazing!

Hey guys, I've been getting a lot of messages asking for my routine. I've also been getting a lot of good feedback from people saying they've used it and said I should make a thread on it so I thought I would. My stats (Currently): Height: 5'6" Weight: 167lbs BF%: 8-9% Current lifts are in...

BL17‎, 10-07-2013 12:56 PM
4 Pages
1 2 3 4
96 68,564

How to train to overcome wide hips

First time poster, am 18 year old male, beginner at lifting weights, was wondering how to train to overcome wide hips and build a proportional muscular body. I seem to be burdened with bad genetics where fat gets instantly stored around the hips, lower back and front lower stomach, a donut of fat...

Scarnonman‎, Today 02:55 AM
2 122

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
9 Pages
1 2 3 4 5 ... 9
Today, 06:23 AM Go to last post
256 24,074

Am I doing it right?

I'm a beginner. I've been doing the fierce 5 now for three weeks. I've been increasing the weight as instructed. The problem is my more experienced family members tells me that what i'm doing is not good for building mass. They all said that 5 reps is not good enough, because I could get another...

needgains1024‎, Today 03:32 AM
2 125

I have overwhelmed myself with choices

Hello all. I'm late into this fitness phase of my life. I am 42 years old and decided back in April I needed a change. I have had small workout sessions in the past, perhaps the longest streak was 6 months and I would quit. No quitting this time, I am just as motivated now as I was in April. ...

Ironeagle976‎, Yesterday 08:22 PM
3 135

5 pounds a month on most lifts for an intermediate the norm?

It seems that even though I’m all for the natural way of getting big by doing full body, compound movements, etc., I find myself quite often stuck in that mentality of wanting results right away. I mean, this **** is SLOW. I miss being seeing the weights go up every workout and every week. So...

Animal2692‎, Yesterday 06:37 PM
9 277

5/3/1 BBB 3 day version ??

hey i want to change 531 bbb 4 days to 3 days, someone said to me i can run it like this Make the 3 weeks into 4. Do 3 days a week instead of 4 and carry the 4th day to the next week. EG: W1: Bench Squat n Dead W2: OHP, Bench, Squat, W3: Dead, OHP, Bench W4: Squat, Dead, OHP is this...

yesildag00‎, Today 03:34 AM
0 101

Let’s squat 10 million pounds!

... in 2018 Since no one has made a squat thread this year, I thought it would be cool to do something a little different. So instead of just counting reps, multiply your reps by the amount of weight lifted, then add your total to the previous total. I think this will be more interesting...

Sweetums6000‎, 01-03-2018 08:42 PM
22 Pages
1 2 3 4 5 ... 22
Today, 03:13 AM Go to last post
631 53,790

Why do my presses suck so bad?

Im 6'2" 240lbs and all of my lifts are progressing except bench press and OHP. I squat 5x4 @375, deadlift 5x4 @ 475-500, bent over row 5x8 @ 245, yet my bench is stalled at 5x4 @ 225 and OHP 5x4 @135. My presses have been stalled for like a month. I am doing ivysaurs beginner program 448. I...

bsrkoacar‎, Yesterday 05:45 PM
3 171

Gained fat on face and tummy

Hi Guys, I have been taking carbs, protein and have put on size.. i never did any cardio and just do weight lifting. I have put on size etc... i have a serious issue where my tummy has come out and my put on so much fat on my face... Can you recomend what excercises i should now do ? to take it...

ughias‎, Yesterday 05:21 AM
4 218

Barbell Vs. dumbell

So I’ve been lifting long enough that I can’t make huge jumps in weight. I’ve switched over to a double progression where I hit the top of a rep range before increasing the weight. I’ve been using all barbell exercises and bought micro plates so I could progress easier. I’d like to switch...

reignman76‎, Today 12:04 AM
2 112

instead of doing push/pull/leg, can you do push/pull and add legs to each of the days

yall think that will be just as effective, and do some people do that? or should i just stick to PPL.

thatsmallguy1‎, Yesterday 08:32 PM
Yesterday, 08:43 PM Go to last post
2 114

New to lifting, need some help

New to lifting, been doing it for about 1-2 months or so, i want to get an impressive physique, somewhere along the lines of David Laid. I'm 19 years old, 6'1, currently sitting at 175lbs, and from looking in the mirror, i'd estimate somewhere around 20% body fat. So I started lifting and I'd...

Msipes16‎, Yesterday 06:32 PM
Yesterday, 08:28 PM Go to last post
3 168

Looking at Building Mass and Strength *Advice - New*

First post here. I am 6"4 185 lbs (in the morning). I use to be skinny fat but am currently phasing out of it. I have recently got into working out and I love it. I am itching to get to the gym everyday, and sometimes go as much as 2 times a day, usually with the second time being a cardio...

ktsbc‎, Yesterday 01:29 PM
Yesterday, 04:27 PM Go to last post
3 170

Unsure if I should keep cutting or start bulking again - please help

I’ve been training for a few years now - usually aiming to get bigger, I had a nice peak and then I just gained too much fat in the stomach area. So I decided to cut - been on a cut for almost 3 months. Lost about 10 pounds. Tried to keep protein high but still seems like I’ve lost a lot of...

dcv1‎, Yesterday 01:21 PM
Yesterday, 04:01 PM Go to last post
3 153

"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
251 Pages
1 2 3 4 5 ... 251
Yesterday, 03:58 PM Go to last post
7,517 1,190,849

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