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Forum: Workout Programs

What workout is best for your goal?

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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 2,902,435

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
24 Pages
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04-15-2021, 08:12 AM Go to last post
696 1,423,130

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
101 Pages
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3,025 1,261,884

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
33 Pages
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09-09-2021, 12:16 AM Go to last post
968 1,060,276

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
24 Pages
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09-23-2021, 08:36 PM Go to last post
714 870,871

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
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03-17-2021, 07:01 PM Go to last post
84 370,244

Sticky Thread Sticky: AllPro: A Simple Beginner's Routine part VII

Part 1: Part 2: Part 3: Part 4: Part...

nightanole‎, 11-07-2020 06:13 AM
19 Pages
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Yesterday, 08:48 AM Go to last post
558 186,079

The Real Arnold Schwarzenegger Beginner Programs

Arnold Schwarzenegger and Reg Park At age 15 Arnold glanced in a store room window and saw what was a cover of a magazine depicting the new Hercules movie starring none other than Reg Park. Arnold was not a man to learn from books or abstract ideas but by identifying with what he considered to...

bango skank‎, 12-13-2008 10:56 PM
13 Pages
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09-24-2021, 08:17 AM Go to last post
375 511,564

Let's Squat 5,000,000 pounds in 2021!

2018 we had a squat thread, goal 10,000,000. We got almost 4,500,000 that year if I remember right. This year, all free weight squats count: barbell, dumbbell, kettlebell, water bottles, bricks, backpack full of books, concrete plates, heavy pole, or anything you've got to squat. Just weigh it...

ECGordyn‎, 01-10-2021 05:24 AM
10 Pages
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09-18-2021, 09:26 PM Go to last post
277 106,924

Suppose only 4 excersises are done..

not that im going to do this, although mine is similar. But suppose a complete noop to bb does squats, deadlifts, barbel rows and bench presses. Nothing else. This would pretty much work the entire body would it not? What kind of build would this person have in say 1 year, given they work our...

asuguy‎, 04-15-2005 08:03 PM
32 Pages
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09-09-2021, 12:12 PM Go to last post
958 105,890

What did YOU do today? Post your workout.

Here was my morning lift: Pre lift: Black coffee 6 eggs with cheddar and ham Oatmeal. *couple quick rounds of Apex Hit the garage gym

coachcalande‎, 06-05-2021 05:09 AM
6 Pages
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09-04-2021, 11:51 AM Go to last post
175 40,173

Anyone had good results in Max-OT training?

I have read the E-book and planning to do the 6 month plan road map. I am going to try to stick as closely as I can to the nutrional guidelines. Anyone share their results? Give the good and the bad.

quickups‎, 04-08-2007 09:18 PM
09-22-2021, 10:20 AM Go to last post
22 16,025

Bench got even worse

I made a thread about a week ago ( about my stalling bench. 4 weeks ago I hit 170 lbs for 3 sets of 8, then the following week I hit 175 lbs for 3 sets of 8. The week after (so 2 weeks ago) I did tried 180 lbs and...

MisterNoGains‎, 08-31-2021 02:18 PM
2 Pages
1 2
09-21-2021, 05:32 PM Go to last post
44 6,931

Auto regulated training explained

Anyone who’s ever followed baseball understands “power surges” and “biorhythms “ as it relates to performance and hot streaks. What if I told you that bodybuilders and powerlifters also have hot streaks in their performance and would be wise to break the shackles of planned progression and...

coachcalande‎, 09-12-2021 04:11 AM
3 Pages
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65 5,829

Analyzing the success of a lean bulk

I've recently finished a lean bulk which lasted a little over 5 months. I had planned for another month, but decided to take a couple of weeks off training due to a hamstring injury that has prevented me from deadlifting for almost the entirety of the bulk - I'll be seeing my physio about it next...

RapidFail‎, 09-06-2021 03:39 PM
2 Pages
1 2
09-11-2021, 09:50 PM Go to last post
57 5,086

Fierce 5 - Can't Do Much Progress on Overhead Press

From February (guessing because I lost my phone with my first recorded sessions) to September (currently recorded), my weight progress is: Squat: 85lbs --> 185lbs Bench: 65lbs --> 145lbs Pendlay Row: 65lbs --> 125lbs Face Pull: 10lbs --> 95lbs Triceps: 10lbs --> 95lbs Calf Raises: 30lbs -->...

acruz7439‎, 09-15-2021 03:15 PM
2 Pages
1 2
09-22-2021, 10:20 AM Go to last post
40 4,167

Not progressing whatsoever with Fierce 5 as a beginner after 2-3 months.

Dear, I am becoming increasingly frustrated by working out, because for some reason I am simply not getting stronger. As adviced by an earlier post on this forum, I have stuck with the Fierce 5 routine since the end of June. I took a break halfway through because I went on vacation for 2 weeks,...

Bremster1‎, 09-11-2021 06:42 AM
2 Pages
1 2
09-16-2021, 02:21 PM Go to last post
39 4,116

What does Arnold mean when he says "10 reps to failure"?

I'm reading The Encyclopedia of Modern Bodybuilding and in more than one place Arnold will say things like "Deadlifts, 3 sets of 10, 6, 4 reps to failure" or "a bodybuilder uses less weight and does more repetitions, usually 8 to 12 for the upper body, 12 to 15 for legs, and does each set to...

joehenry087‎, 04-30-2016 09:30 PM
Yesterday, 09:18 AM Go to last post
11 3,256

Constant fatigue

Hello, I have gotten back into lifting, I'm almost 30. I've been doing John grimeks for two months A month ago I dropped the weight on the workouts and instead of 3 sets per exercise, I do 2. I'm still suffering for under recovery or overtraining. My muscles don't have dom or anything but my face...

Rsurf72‎, 09-13-2021 09:28 AM
09-22-2021, 04:23 PM Go to last post
19 2,193

The value of PYRAMID training in your 50s

Pyramid training is this simple: 1- select a light warm up weight and perform 15-20 reps to grease the joints, warm the muscles and create elasticity. This helps wake up your mind and allows for auto regulated training. 2- Based on the perceived effort, add more weight to limit the next set...

coachcalande‎, 09-06-2021 05:01 AM
09-10-2021, 10:35 AM Go to last post
25 2,155

Unhappy Bench press plateau

Hi, I'm on a bulk between 2000-3000 calories and doing the 5x5 stronglifts program and I'm 18 years old. I'm doing great on squats and deadlifts but my bench press is so weak, so I'm stuck between 137-143 lbs able to bench 5 reps and I've been benching since at the end of March this year. I upped...

diamantkung3n‎, 08-30-2021 11:04 AM
09-08-2021, 11:33 AM Go to last post
10 1,995

Rate program

Welp, forum is kinda dead again, so for your viewing entertainment, my program. Run 4 days in a row. Hence the low volume, decent frequency and high intensity. Starts on Friday which is a half day at work, then ends on Monday since I’m off Saturday-Monday. Each work set is taken to with 1-2 reps of...

BeginnerGainz‎, 08-29-2021 08:25 PM
09-04-2021, 09:20 AM Go to last post
12 1,992

Red face My unbelievable discovery -- and now, where to go with my workouts??

To be honest, the whole losing-fat-while-maintaining-muscle is a little confusing to me. For some background, I’ve been overweight my whole life. My highest weight was 306 in 2009. Three years ago, at 285 or thereabouts, I got serious about changing my life and joined a private gym. I’m now...

OvercomerGirl‎, 08-22-2021 02:46 PM
09-06-2021, 12:28 AM Go to last post
9 1,910

Lifting after a 1.5 yr hiatus

I stopped lifting after COVID and started doing a lot more cardio and boxing. I want to start to lift again and build functional strength and put on some muscle. Not necessarily trying to get massive but just stronger and a little more definition. I figure now that I have not lifted in a while I...

JerseyGeorge‎, 08-22-2021 11:58 AM
09-02-2021, 07:02 AM Go to last post
6 1,888

Starting - but how?

Hey Guys, I'm gonna start by introducing myself: I'm Max, 20 yo and (pretty much) have never worked out in any shape or form in my entire life. Like seriously, I wouldn't ride a bike if I didn't have to, never played any sports and even skipped on PE classes in school. I also never cared about...

Inesco‎, 09-07-2021 10:17 AM
09-14-2021, 05:19 PM Go to last post
5 1,808

What program would be best to gain muscle and size?

I'm 23, weight 82 kg (180 lb), height 185 cm (6'1" ft). I think I am generally slender, although not extremely. I haven't exercised in a long time, so I am somewhat physically weak. To the point: I want to get bigger. I would like to be carry muscle, but also 'look' chubbier. Recently I have...

Oktion71‎, 09-08-2021 08:44 AM
09-14-2021, 01:08 PM Go to last post
7 1,724

Challenge Me! What workout should I do feeling strong coming off of a deload?

Had felt a little burnt out recently, then last week had a few lighter sessions, then a few days completely off and eating plenty. Now I'm feeling strong, eager and fresh. Not sure what exactly I want to do to break the lifting fast but I'd like to try something unique and different. Overall,...

EliKoehn‎, 09-08-2021 08:50 AM
09-10-2021, 06:54 PM Go to last post
22 1,722

The FAST BULK for the skinny hard gainers.

Getting ready to rumble in my garage gym. Having read through all the “I’m 135 pounds and can’t gain weight “ type threads, I want to share my own story on getting “UN skinny” … Flashback to 1980 ish… Typical days food: Cereal for breakfast- Raisin Bran or Cheerios and milk. Starving by...

coachcalande‎, 09-04-2021 06:03 AM
09-07-2021, 11:11 AM Go to last post
13 1,674

One Exercise per Body Part

Kind of a beginner question. I’ve been lifting weights for a couple years but I’m just casual with it. I don’t compete or take it overly serious but I’ve kind of fallen out of shape and I’m looking to get a little more serious with it. I have a question about routines or programs. I normally do...

Drb1982‎, 09-18-2021 07:48 AM
09-24-2021, 08:17 PM Go to last post
9 1,658

Another over-training experience

Hi everyone! Male, 31. I know the subject of overtraining has been covered a million times on this forum alone, but I really need some advice and support. Basically, I've been overtraining for quite a while now. It all started around a couple of years ago or even earlier. I would do lots of...

Vitebs47‎, 09-04-2021 04:48 AM
09-07-2021, 09:44 AM Go to last post
10 1,616

Decided to start a powerlifting program

I am an intermediate level (I guess?) powerlifter, and have been lifting since last summer with no program. I have preferred to do my own things, as I like the flexibility. But my numbers have been disappointing, despite daily training. I have only increased my bench press from 100 lb. to 125 lb....

mileena202‎, 08-28-2021 10:43 AM
09-03-2021, 09:39 AM Go to last post
9 1,542

Single best Tricep exercise

What is the one best tricep move to build mass on the back of the arm (horseshoe)? I am 67 thanks

Wiredwrong‎, 08-29-2021 03:07 PM
09-01-2021, 02:14 AM Go to last post
13 1,510

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