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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 09:28 PM
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04-19-2016, 01:44 PM Go to last post
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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
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01-08-2021, 05:28 AM Go to last post
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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
24 Pages
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02-16-2021, 09:43 PM Go to last post
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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 02:07 PM
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2,997 1,168,214

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

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

nightanole‎, 11-07-2020 07:13 AM
9 Pages
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03-01-2021, 09:28 AM Go to last post
259 59,317

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
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692 791,825

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
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Thumbs up Plank

If there is one exercise we all love to hate and hate to love it is this one . A plank is a simple effective body weight exercise that requires no equipment and can be performed just about anywhere. Holding your bodystiff as a board develops strength primarily in your core - the muscle that...

roughdaddii7878‎, 02-01-2021 06:02 PM
02-01-2021, 06:02 PM Go to last post
0 306

Post Lossing weight

Loosing weight is not very difficult thing if one follows a routine proper diet chart and does exercises regularly. If you think that you need to loose weight , firstly you have to change your food habits. Try to eat health food such as green vegetables, fresh fruit and limit fatty oily foods....

roughdaddii7878‎, 02-01-2021 06:05 PM
02-01-2021, 06:05 PM Go to last post
0 373

Is Eric Helm’s U/L split enough for intermediate to make gains

I was recommended this split, but it honestly seems like it’s lacking in volume. It seems to be more geared towards just strength rather than hypertrophy. Most of the sessions hardly have any exercises. Monday Upper 1: Bench 4x 4-6 Row 3x 6-8 Incline DB 3x 8-12 Chin ups 3x 8-12 Triceps...

beeftaker1960‎, 02-01-2021 09:37 AM
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02-01-2021, 08:24 PM Go to last post
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any Tips on Strength training?

hello there guys! I just started working out about couple months ago and want to get into strength training because I want to become an E.M.T. and want to become as strong as possible. I have no clue where to start lol. I only have a two dumbbells and a bar that connects them too. I am also age 33...

TruthRising714‎, 02-02-2021 04:28 AM
02-02-2021, 07:18 AM Go to last post
2 385

Bio Melt Pro Reviews - - - Phenylalanine: an amino corrosive supposedly equipped for controlling your craving by sending distinctive flags all through your body. L-Tyrosine: supposedly able to do emphatically influencing clients cravings and digestion systems. ...

Lomebtiona‎, 02-02-2021 07:18 AM
02-02-2021, 07:18 AM Go to last post
0 327

My workout program

Hi Guys, I am looking to get some feedback on my 3 day full body workout plan, aiming for mass muscle gain, reps 6-10. Any feedback would be appreciated. Hard gainer Weight 163lbs Height 6'1 Squats

dare2win‎, 02-02-2021 11:21 AM
02-02-2021, 11:27 AM Go to last post
1 340

Doing all volume based off failure vs. fatigue management

Say you take two people who have very similar recovery capabilities and volume requirements whether they are going to failure or not. One person programs their entire volume based off of taking every set to failure as long as they can do it safely and still progress. The other person trains more...

Animal2692‎, 02-02-2021 09:21 AM
2 Pages
1 2
02-02-2021, 01:14 PM Go to last post
30 1,135

Am I cheating myself using straps/wrist wraps?

In terms of grip development and maximizing forearm size? Same goes for knee sleeves and belt. Not sure if I should utilize these things long term. I do notice they make exercises easier.

Ondle‎, 02-02-2021 10:47 AM
02-02-2021, 04:27 PM Go to last post
10 477

Question At home challenges help

Good morning. I am after some advice with some at home challenges. My mate messaged me this morning to say would I join him in doing 100 press ups, 100 sit ups and 50 burpees each day for the next month as part of a challenge. I have done a little research into it and the results aren't what I...

mathewbarnett39‎, 02-03-2021 03:00 AM
02-03-2021, 03:00 AM Go to last post
0 275

Site > https

Feel Elite CBD Gummies >> Review >> (tension, urge for food, sleep). Indiscriminate use of CBD may also result in diverse problems among these consumers. For example, CBD suggests an thrilling capacity for treating epilepsy in youngsters, however the lengthy-time period Read More:->>

soryvnaihari‎, 02-03-2021 06:33 AM
02-03-2021, 06:33 AM Go to last post
0 272

Thumbs up Abs workout

A warning: when it comes to the abs exercises below, you'll want to get comfortable with the feeling of being uncomfortable. Despite nothing hurting as much as the day after you blitz your core in the gym, the results are always worth the aches and pains. Abs, you see, are much more than...

liyane‎, 02-03-2021 05:14 PM
02-03-2021, 05:14 PM Go to last post
0 364

Old Mass Builder Program

Hello everyone! I am hoping someone can help me find this old article that was posted as I liked this program the first time I tried it. It was a article about a 12-week (I think 12 weeks) mass muscle building program that was on BodyBuilder's website and I thought I had bookmarked the page and...

uniquerick‎, 02-04-2021 08:43 AM
02-04-2021, 08:43 AM Go to last post
0 381

How much volume is too much for most trainees?

I was reading an article by Jim Wendler and he was once stuck bench pressing 410 lbs. Within two months, it rose to 440 lbs and another month later, it went to 455 lbs. He attributed the strength increase from doing five sets of 10 with the OHP as assistance work. Outside this lift, Wendler...

metallick‎, 02-02-2021 03:20 PM
02-04-2021, 09:03 AM Go to last post
8 864

Arrow Why jogging is not a golden routine for calorie loss

Running does not efficiently, if ever, make you lose weight. Running is what exercise professionals like to call “steady-state cardio.” This is cardio that lacks the intensity to produce an extreme response by the body; you can tell this because your heart rate remains relatively stable...

ephykizito1996‎, 02-03-2021 02:37 AM
02-04-2021, 10:46 AM Go to last post
11 924

Best workout plan for optimal growth?

I've been working out for a little over a year. I feel like I've plateaud for the last 4-5 months. I workout Monday - Saturday, rest on Sunday. Ive pretty much ran this routine since I started. From my understanding it's best to work every muscle twice a week for optimal growth. I'm the type that...

codyschossow‎, 02-03-2021 09:17 PM
02-04-2021, 11:05 AM Go to last post
12 822

Simplifying things. Basic Hypertrophy.

Hello, Looking to take a step back from micromanaging every little detail and working with detailed programming etc like I have in recent years. Need a mental break from it. Not expecting optimal results but being 80% there would be nice. Whats your thoughts on my basic outline to continue to...

Hypercaloric‎, 11-07-2020 11:48 AM
02-04-2021, 12:05 PM Go to last post
9 1,696

Power Rack Strength Routine

I'm looking to enter the 1000lb club eventually and I have ~500lb of plates, a power rack, flat bench, land mine, downward lat pulley, and ~45lb set of adjustable dumbells to work with. Has anyone seen a 5-6 day/week program focused on barbell/power rack movements without a huge reliance on...

Gravexrobber‎, 02-04-2021 01:23 PM
02-04-2021, 01:23 PM Go to last post
0 501

Fat loss but muscle maintain/gain Workout routine for 35+

Hey everyone, I don’t usually post here but I feel like I’ve hit a wall. To begin, I’m 6ft 255lb but I’d say I’m built like an out of shape linebacker so I’m not morbidly obese. I’m in law enforcement so I have a fairly active job. Here’s the problem, 2020 kicked my ass cuz all the gyms...

linepride79‎, 02-03-2021 07:20 AM
02-04-2021, 02:49 PM Go to last post
4 668

how to plank right

If there’s one exercise we all love to hate and hate to love it is planking, see some videos on planking down below to know how you can do it the correct way.

Benattoh‎, 02-04-2021 04:04 PM
02-04-2021, 04:17 PM Go to last post
1 463

Need help with a weight loss work out program at home

Didn't know which thread to put this into. I'm 5'6" 218lbs looking to get back down to 165-170lb I'm looking for a routine that focuses more on endurance building and flexibility because I don't really have weights besides some 30,25, and 15lb dumbbells and resistance bands. Right now...

cero13‎, 02-04-2021 04:58 PM
02-04-2021, 06:23 PM Go to last post
1 472

help me find the right order for a bunch of exercises

the following exercises: Overhead press, skullcrusher, upright row, barbell curl, sitting dumbell curl, lateral raises, rear delt fly, which order would you put the exercises (third day in a 3 day split... Chest/back, legs, arms/shoulders) I ask that question because I want to...

drunkenmaster1‎, 02-04-2021 11:17 PM
02-05-2021, 02:08 AM Go to last post
4 514

How should I plan?

So i'm looking to start strength training but I have one big glaring problem in my eyes..... my job. I work 12-14 hour shifts Friday through Monday with Tues/Wed/Thurs off. I usually don't get home until between 3-5am with little time to struggle to get 8 hours of sleep. So strength training...

KenJ2021‎, 02-04-2021 10:24 PM
02-05-2021, 07:15 AM Go to last post
2 551


What are the best protein supplements

kathu95‎, 02-05-2021 04:26 AM
02-05-2021, 07:41 AM Go to last post
4 542

132lb weighted ring muscle up by Pere Coll

At 3:00. Also does sets of 10 dips with 198lbs. 243lb weighted pull up single. I bet he could put 315 up on bench with ease from carryover alone. Weighted calisthenics is all this guy does

Animal2692‎, 02-05-2021 10:57 AM
02-05-2021, 11:33 AM Go to last post
4 517

Workout plan help

Hey lads, just after a bit of advice on building a beginners 3 day full body workout schedule using any or all of these exercises (or any other you recommend that I can do with the basics at home + lat pulldown bar), in the 45-60min range ideally. What exercises should I be doing all 3 days and...

doggies123‎, 02-04-2021 03:26 AM
02-05-2021, 07:55 PM Go to last post
3 767

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