Post New Thread
Page 1 of 5 1 2 3 ... LastLast
Threads 1 to 25 of 120

Forum: Workout Programs

What workout is best for your goal?

Sub-Forums
Last Post
Threads Posts

  1. Post your workout journals online so others can see what you are doing and follow your progress!

    Forum Actions:

    Forum Statistics:

  2. Discuss Olympic lifting and your personal programs.

    Forum Actions:

    Forum Statistics:

    4,119 62,552

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

Part 1:https://forum.bodybuilding.com/showthread.php?t=4195843 Part 2:https://forum.bodybuilding.com/showthread.php?t=133395553 Part 3:https://forum.bodybuilding.com/showthread.php?t=147447933 Part 4:https://forum.bodybuilding.com/showthread.php?t=155009423 Part...

nightanole‎, 11-07-2020 07:13 AM
3 Pages
1 2 3
11-28-2020, 07:36 AM Go to last post
80 8,056

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 07:27 PM
23 Pages
1 2 3 4 5 ... 23
11-21-2020, 09:03 AM Go to last post
680 738,040

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 07:55 AM
33 Pages
1 2 3 4 5 ... 33
960 884,386

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 12:51 PM
23 Pages
1 2 3 4 5 ... 23
10-23-2020, 09:05 PM Go to last post
688 1,287,071

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: http://forum.bodybuilding.com/showthread.php?t=121353501 ...

2020Wellness‎, 11-08-2012 02:07 PM
100 Pages
1 2 3 4 5 ... 100
2,987 1,114,247

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 07:00 AM
3 Pages
1 2 3
09-08-2020, 10:44 AM Go to last post
80 286,587

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 09:28 PM
365 Pages
1 2 3 4 5 ... 365
04-19-2016, 01:44 PM Go to last post
10,927 2,660,521

Low rep pull ups dangerous?

I’m running lyles GBR upper lower routine, currently doing the powerbuilding cycle. This cycle calls for main lifts to be done for sets of 5 and assistance lifts for sets of 8-12. One of the guys at my gym saw me doing sets of 5 for pull ups and said that I’m asking for an elbow tendon injury going...

dairycorncarne‎, Yesterday 11:06 PM
1 83

Exclamation How do I get this guys arms & chest?

5'9 Yeah he's got a bit of a tum but how do I get to this mass on arms and chest. Compounds or isolation? https://pbs.twimg.com/media/DEJQWhEXsAIJa_o.jpg https://i2-prod.mirror.co.uk/incoming/article10731948.ece/ALTERNATES/s615b/Leicester-City-Players-Return-to-First-Team-Training.jpg

MGTOWpulpit‎, 11-24-2020 11:02 AM
Today, 01:16 AM Go to last post
8 976

How should I handle this?

Due to muscle tightness/strain in my pelvic floor, I’m not allowed to do squats, deadlifts or any core work (or anything involving tension in thr core). Haven’t been able to do this for the last 5 months. I am however able to do basically everything else as long as its not extremely heavy or...

chrismanop‎, 11-28-2020 03:14 PM
4 367

Starting over

Soo about 2 years ago I injured a nerve in my left arm which caused me to lose control of my wrist. Since then I have not been able to hold the same weight as my left arm. Fast forward to Covid and I haven't lifted since March. Just started again 2weeks ago, but was w ok wondering which plan...

Mr13percent‎, Yesterday 05:28 PM
Yesterday, 09:37 PM Go to last post
3 142

Question Upper Split Critique

I'm currently in the first month of an upper/lower 4 day split, and was hoping to get your thoughts/critique on how my UPPER days look. Mon/Thurs - Upper Tues/Fri - Lower Upper A Bench Press - 3x 6-8 Bent over Barbell Row - 3x 6-8 Standing overhead press - 3x 6-8

KRich227‎, Yesterday 05:12 PM
Yesterday, 07:47 PM Go to last post
2 152

Should I be following a beginner or intermediate program based on my physique?

I've got a year of lifting under my belt but this year I barely lifted. Dunno if I still look like a beginner or if I should look into intermediate style training?

CheekyCuntt‎, Yesterday 06:32 PM
Yesterday, 07:17 PM Go to last post
8 173

Let's OHP 2,020,000 lbs in 2020

****EDIT****** Let's OHP 3,000,000lbs in 2020 Replaces previous goal of 2,020,00lbs *************** Recreating ECGordyn's thread from last year. Same rules as before

OldFartTom‎, 01-01-2020 03:00 AM
21 Pages
1 2 3 4 5 ... 21
628 167,939

Let's chase new totals for the end of 2020!

Following this recent thread: https://forum.bodybuilding.com/showthread.php?t=178919951&p=1615896661&viewfull=1#post1615896661 Let's see how seriously we can train until the end of 2020, and see who makes the most improvement. Show everyone you're the biggest dog on the block while also...

ECGordyn‎, 09-08-2020 09:47 PM
12 Pages
1 2 3 4 5 ... 12
336 37,189

Smile workout split 2020

Ok so i been lifting for a couple years and got my deadlift to 525, squat is 435 , Bench is 315 and i am 20 years old 6 feet 175 lbs-180 lbs since my weight fluctuates. i made a workout split if you guys want to try it is: you DAY 1: Push DAY 2:Pull DAY 3:Legs DAY 4:Shoulders +Arms DAY 5ff...

massimoo‎, 11-27-2020 12:14 PM
Yesterday, 02:33 AM Go to last post
8 680

Upper/Lower, no progression in some exercises

I do an upper lower split, upper body day consisting of Barbell flat bench press, lat pulldown, barbell overhead press, barbell bent over row, ez bar curl, ez bar skull crusher and cable rear delt fly I get stronger every workout on the bench press. About one rep more every workout, and add...

drunkenmaster1‎, 11-23-2020 07:42 AM
Yesterday, 02:06 AM Go to last post
13 1,374

Best skinny guy workout program

I know diet is obviously key, but does anybody have any recommendations for a good gym workout program for a skinny guy to gain muscle/size? I know there are a ton of workouts posted, but it's a bit overwhelming trying to work out which is the best option. Are there any that are particularly tried...

SpiderHam‎, Yesterday 01:07 AM
Yesterday, 01:29 AM Go to last post
1 247

Is this a good workout program for a beginner/someone that's skinny fat?

Hi, I'm going to be busy next year as a student and I've found this 3 day/ week Full Body Routine. The 3 Day Full Body Split Monday: Full Body Workout Tuesday: off Wednesday: Full Body Workout Thursday: off

CheekyCuntt‎, 11-28-2020 08:04 PM
11-28-2020, 09:54 PM Go to last post
4 356

Question What do you think of GZCLP?

I am currently running Allpro’s routine as per the sticky and have seen some strength gains (as expected from a newbie), mostly neuromuscular rather than size, but I have been on a cut for 12 weeks having lost 4.7kg (~10lbs) so I wasn’t expecting any substantial size gains. I’d like to move to a...

xuerebx‎, 11-25-2020 08:44 AM
11-27-2020, 12:39 PM Go to last post
14 1,056

Stronglifts, when to switch to 3x5, when to microload?

TL;DR when should I switch to 3x5 and when should i go in smaller increments than 5lbs/workout. Here's the longer verson: I'm 45yo and have been overweight and primarily focusing on fat loss. I started strong lifts in Feb 2019 and went until Dec 2019 and while I didn't lose a ton of weight I...

doughboy4‎, 11-27-2020 07:30 AM
11-27-2020, 11:50 AM Go to last post
7 471

Lightbulb HELP NEEDED! Regarding my current workout

Hi everyone Could really do with some help on my current workout, so many thanks in advance! :) Context: I've been invited to a pool party for New Year's, so the pressure is on! I know I shouldn't be so vain -- it's stupid -- but I can't really help it, either. I've attached two pictures...

Joshjosh87‎, 11-04-2020 07:20 PM
11-27-2020, 03:56 AM Go to last post
8 1,745

I've been doing a unique routine and would like to share it

7 days a week 1x1 max effort dead stop bench press 1x1 max effort hex bar deadlift no warmups or any other strenuous activity I bench 238lbx1 and hex bar deadlift, from the high handles, 352lbx1 (when I was doing conventional deadlift I did 340lbx1). I didn't get to my current strength...

zargrim‎, 11-26-2020 11:03 AM
11-27-2020, 01:21 AM Go to last post
9 741

Free workout tracker program for Windows?

Does anyone know of a good, free or open source workout tracker program to download for Windows? I need something that allows me to create my own workouts. I don't need anything fancy, just the workout, set, reps, amount of weight, keeping track of my own weight and measurements, and keeping a log....

Faithbuilders‎, 11-17-2020 09:23 AM
11-26-2020, 10:05 AM Go to last post
4 1,274

Please critique my PPL (no bench, OHP, Squat and Deadlift)

I'm planning to do a PPLRPPLR. I don't care about strength at all. My goals are aesthetic and injury avoidance. I've done the Fierce 5 program for 3 months but at the end I really hate doing the heavy compound exercices, especially at low rep range. I'd like to know if my program is balanced and...

kalcard‎, 11-25-2020 02:49 PM
11-26-2020, 09:23 AM Go to last post
5 764

Question X3 Bar

There's a new product called the X3 Bar invented by Dr. John Jaquish. Has anybody tried it? He explains the science behind it which makes sense to me for the most part. It's just so different than traditional bodybuilding. The workouts are only suppose to be for about 10 minutes! Not for each but...

Chango361‎, 11-25-2020 09:53 PM
11-26-2020, 01:38 AM Go to last post
2 618

For those of you who increase there bench while cutting, how did you achieve it?

I started cutting a couple weeks ago and when I was bulking, my bench press plateaued at around 150 lbs. I did a couple deloads and added in a few drop sets near the end of my workouts but nothing helped. Am I just SOL in progressing my bench press for as long as I'm cutting?

metallick‎, 11-24-2020 07:45 PM
11-25-2020, 01:30 PM Go to last post
5 849

How to combine lifting and crossfit?

Looking to optimise my workout for next year, currently is as follows (crossfit/push/pull/legs split) Monday: Crossfit Tuesday: Push day Wednesday: Crossfit Thursday: Pull day Friday: Crossfit Saturday: Light leg session Sunday: Rest

Seqhael‎, 11-24-2020 05:45 PM
11-25-2020, 12:29 PM Go to last post
4 806

Exclamation Cut and Bulk Simultaneously??

I need help and some advice on a rather different situation. I’ve been contemplating whether i want reduce my body fat % to any 15%. I float between 172-175 lbs, with roughly 20-22% body fat, but most of my weight is in my thighs. I have relatively skinny arms, but they’re sorta toned. My goals...

KingVargas‎, 11-24-2020 01:21 PM
11-25-2020, 12:54 AM Go to last post
3 919

Deloading, 1 hard set

Only one hard set of each exercise, same intensity and rep count. Anyone have any experience deloading like this? Thoughts, worth trying?

Xpiro‎, 11-21-2020 11:02 PM
11-24-2020, 07:08 PM Go to last post
21 1,421

Help With Program Variation

Hey A tiny bit of background info about myself - This is my 1st ever post to the forum. I am a 35 year old male based in Ireland. I am 170cm tall (not the tallest) and weigh 79kg currently. I had a dexa scan 3 months ago which returned a body fat estimate of 8.2%. This seemed slightly low to me...

Franbot312‎, 11-23-2020 07:24 AM
11-24-2020, 06:00 PM Go to last post
3 1,050

Continue cutting or switch it up?

Hey folks, it's been forever since I've been on here, just realized I've been a member for 13 years. Anyways, I've been running workout programs for 15 years and have put on just a couple of pounds of muscle and always stayed consistent around 20% bodyfat, this is due to me not getting serious with...

mrmoneymatters‎, 11-23-2020 08:04 PM
11-24-2020, 10:02 AM Go to last post
10 977

Forum Information and Options

Thread Display Options

Use this control to limit the display of threads to those newer than the specified time frame.

Allows you to choose the data by which the thread list will be sorted.

Order threads in...

Note: when sorting by date, 'descending order' will show the newest results first.

Icon Legend

  • Contains unread postsContains unread posts
  • Contains no unread postsContains no unread posts
  • More than 50 replies or 300 viewsHot thread with unread posts
  • More than 50 replies or 300 viewsHot thread with no unread posts
  • Closed ThreadThread is closed
  • Thread Contains a Message Written By YouYou have posted in this thread

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts