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Forum: Workout Programs

What workout is best for your goal?

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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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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
22 Pages
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Today, 04:46 AM Go to last post
646 203,491

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

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

nightanole‎, 10-05-2015 08:53 AM
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Yesterday, 06:02 PM Go to last post
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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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01-12-2018, 05:15 PM 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
21 Pages
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12-09-2017, 08:03 AM Go to last post
621 752,421

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
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04-19-2016, 01:44 PM Go to last post
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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 09:12 AM
05-19-2014, 09:12 AM Go to last post
0 51,317

Question Need advice on how optimal this 2 day workout is...

Hello everyone, I am pretty much a beginner in terms of bodybuilding. Although i have been in and out of gym for several months now, i haven't done any consistent training. Mostly it was due to my busy schedule or maybe my lack of motivation or both. But now i came across this workout which only...

vishnumanu‎, Today 03:14 AM
5 164

Question PPLx2...

I am doing this program for over 2 months and I see nice results but I am not sure if the volume will be too much for me in future or if I should change something. PUSH BENCH PRESS - 3 SETS – DROPSET ARNOLD SHOULDER PRESS – 3 SETS STANDING CABLE CROSSOVERS – 3 SETS OVERHEAD EXTENSIONS – 3...

Costyiii93‎, Today 04:49 AM
4 121

TheViking1992 P/P/L question

I want to know if i can avoid doing dips because they feel horrible on my shoulder, ive tried everything and still feel really really wrong, is there any replacement? should I just do incline db press? And can I do chin ups instead of pull ups? Ive read in several studies that chin ups have the...

Today, 09:21 AM Go to last post
4 141

Mike Israetel's theory on hypertrophy

Just curious how the experienced guys here feel about his hypertrophy theory if you're familiar with it. To summarize: there's a minimal effective volume you need in order to grow a muscle group, e.g. 10 sets per week. He states that volume is the key driver of hypertrophy so adding sets would...

Nelg1993‎, Today 03:05 AM
Today, 09:16 AM Go to last post
2 176

What's the best way to boost CNS recovery?

Hi guys, lately i've been training really hard with no rest days. My last few days have looked like this Friday - Gym Saturday - Soccer Sunday - Gym

PeterDInga‎, Today 01:34 AM
5 186

Playing catch up, need some info

I'm running the fierce 5 program but recently had a set back with my squats, I'm wondering if I can put my other lifts on hold till my squat comes back up to where it was before. Basically not adding any weight to all my lifts for a few weeks. Does that make sense? I went from 195 deloaded 15%...

tdod101‎, 01-19-2018 03:59 PM
Today, 09:00 AM Go to last post
8 243

2017 Squat Challenge - Shooting for 110,000

HAPPY NEW YEAR!! Well we made our goal last yr and then some :D For last years ref: This years goal was moved up 10,000 to 165,000. I like Partyrocking's rules the best, so we will stick with those.

Squid24‎, 01-01-2017 04:43 AM
66 Pages
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1,955 126,099

Cool Am I a beginner or Intermediate lifter? Ego problemz...

My one rep maxes are in my signature. I'm not gonna lie... I guess I have a bit of an ego problem when it comes to lifting weights (even though I work out at home not infront of anyone else. lol) I've worked out since high school but really had no idea what I was doing, didn't count calories, did a...

merl227‎, Yesterday 09:17 PM
Today, 08:40 AM Go to last post
9 197

Been working out for a couple years now and...

If you read this and you have insight on the subject, please do tell! I have been trying to construct a workout regimen that will sculpt my body more along the lines of a ufc fighter, boxer, bruce lee, etc. Think more Zac Efron and less Dwayne Johnson. I'm currently sitting at 175 pounds, 5'7",...

MrJiggy‎, Yesterday 09:47 PM
Today, 08:36 AM Go to last post
5 193

Question Drawbacks of not training chest?

Are there any real drawbacks of not doing any direct chest exercises? I mean in your health, posture, or in other exercises? OHP and chin ups work the chest a bit, but I think that doesn't really count.

Akos89‎, Yesterday 11:14 AM
Today, 08:31 AM Go to last post
7 224

Once a week Gym workout?

I have a question for you guys is it pointless to do once a week workout and what would that workout be in terms of exercises? I can't find the strength or the desire to do more then once a week. But would that matter or one workout a week is = 0 workouts a week?

lyusibg‎, 01-19-2018 10:06 AM
2 Pages
1 2
Today, 08:29 AM Go to last post
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Anything I should know before starting Fierce 5?

I've read the FAQ, have a prepared spreadsheet for week 1 and 2 (after which the cycle resets) and I get about 180 g of protein a day. Anything else I should be prepared for? Do any of you who have been doing the program for a while have any tips for me?

SackMan65‎, Today 08:22 AM
Today, 08:28 AM Go to last post
1 70

Is there any exercise I could replace the squat with in Stronglifts 5x5 ?

I dont have a rack and soon I wont be able to powerclean the weight anymore as its getting too heavy I work out at home and dont have money for a rack or gym membership

mmaniii‎, Yesterday 04:45 PM
Today, 08:22 AM Go to last post
9 209

is this a decent workout plan?

Been working out on and off over the last few years. the off part being because of illness. recently recovered from surgery and am now hoping to get back into it. how does this look for a workout? I have put on some weight and so I've cut my calories down to 1600-2200 a day. most days under...

blackavar99‎, 01-19-2018 12:22 PM
29 590

Advice on training plan

Hi all, I have been doing exercise for the last 3-4 years, but mostly body pump, circuit training etc. Looking to do a cut and then put on some size. I don’t want to give up body pump, so going to stick with one class a week. Circuit training will be one class every other week. Been...

LeeBargh‎, Today 04:27 AM
Today, 07:51 AM Go to last post
3 128

GZCL method legit?

Im looking to start a program using the GZCL method, goal is to get strong and big. Is GZCL okey for bodybuilding?

MuayB96‎, Yesterday 09:20 PM
Today, 07:05 AM Go to last post
1 106

"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 08:03 PM
225 Pages
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6,722 975,341

Post Programs for bulking

Hi I am currently doing LPP (legs,push,pull) and eating 300-500 calories over maintenance. If I’m eating 300-500 calories over my maintenance and training 6 times a week would I not be burning these 300-500 calories whilst training so technically still eating at a maintenance level? Please correct...

john1784‎, Yesterday 06:28 PM
Today, 05:42 AM Go to last post
5 241

Hows my routine?

Been lifting for about 6 months, current routine is a ppl that I adapted from others ive seen and what i like and think i need to work on: Age 21, bodyweight 155lbs, bench 150 5x5, squat 200 5x5, deadlift 250 3x5 Push Bench 5x5 OHP 5x10 Incline DB press 3x10 Cable fly 4x12 Skullcrushers...

nostrabb‎, Yesterday 12:48 PM
Today, 05:37 AM Go to last post
5 187

New to gym - rate my workout

Started going to the gym a few weeks ago for the first time in my life. I'm 23, 5"10', 140 pounds. My bodyfat is a little high at 18% but I'll still be going for a lean bulk, at least until I start getting stronger as I can barely lift anything atm lol. I found the following workout for...

hran94‎, Yesterday 10:22 AM
4 184

High volume full body

Starting doing this a few weeks ago and really enjoying it. Just wondering what’s everyone’s thoughts, any improvements? Workout A(chest focus) DB press 4 sets of 8-12 Calf raises 4x12-15 Variation of shoulder press 5x5 Incline Db press 3x8 High cable fly/tricep pushdown superset ...

sufcboy95‎, Yesterday 02:37 PM
Yesterday, 11:29 PM Go to last post
3 135

Question New, not sure to continue losing weight or start bulking.

Hey there, I am "new" too working out, as in I've worked out before but I have never actually put effort into it. For the past few months I have been losing weight. I am 6'2", and when I started I weighed 205 lbs. Last weekend I went to this nutrition shop looking for skin fold calipers (which...

ManOfSticks‎, Yesterday 05:23 PM
Yesterday, 09:36 PM Go to last post
1 186

Help wanted

I’ve been training for about a year and have seen results and now for the past few months not seeing any more results, I’m Currently training every muscle once per week should I train them twice?

zambo01‎, Yesterday 09:18 PM
Yesterday, 09:26 PM Go to last post
1 101

New workout program?

I’ve been lifting for about a year now and need to find find a new workout program for 5 days a week to build muscle not to worried about losing fat any suggestions?

gymuser101‎, Yesterday 06:46 PM
Yesterday, 07:03 PM Go to last post
1 104

Am I taking it to far?

So for most my life I've lived a sedentary lifestyle. About few weeks ago after doctor visit decided to make a change. Im slowly cutting out fast food, soda processed foods for veggies and protein powder. I started lifting weights. I feel great but day to 3 days after work out I'm beyond sore...

shadowrider123‎, Yesterday 02:53 PM
Yesterday, 06:22 PM Go to last post
13 227

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