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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 VII

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

nightanole‎, 11-07-2020 06:13 AM
37 Pages
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Yesterday, 04:55 AM Go to last post
1,082 606,079

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
105 Pages
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3,123 1,855,748

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
4 Pages
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04-18-2024, 06:18 AM Go to last post
105 580,740

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
26 Pages
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02-24-2024, 08:54 AM Go to last post
775 1,184,653

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
25 Pages
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02-23-2024, 12:56 AM Go to last post
732 1,747,232

Sticky Thread Sticky: Am I overtraining?

In response to this question, asked several times per day in this forum, consider this: Due to a large number of variables from one trainee to the next, no one can look your written routine and declare it "overtraining" or "too much." Instead of posting your routine in all it's detail while...

ironwill2008‎, 11-21-2018 07:29 AM
11-21-2018, 07:29 AM Go to last post
0 97,580

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 3,833,730

WS4SB3 for BJJ (Westside - Jiu Jitsu)

After not lifting for 10 years, I have returned to the gym to do Joe D's program. I had great success with this program from age 15 to 19 (now age 31). I've modified the program slightly to fit my jiu jitsu training schedule. I am a BJJ blackbelt and have taken time off competing to focus on my...

Ciano123‎, Today 06:48 AM
2 164

Question Exercise order?

Hey all. I made a simple compound only PPL routine to break up the boredom for a week. However, I’m not smart enough to determine the appropriate order or the exercises each day. Any help would be greatly appreciated. Here’s my best guess on the order… PULL 1) Weighted pull up 2) Weighted chin...

GlitterRainbow‎, 05-11-2024 05:51 PM
13 1,130

Help workout program

Hey so I’ve been running this program for a while now and I’m just wondering what others opinions are on it I’m looking for a good strength building program but also trying to build a good physique more like a power building program M- push Bench press Incline press 4x8-10 Seated shoulder...

Mike247123‎, 05-24-2024 03:42 PM
Yesterday, 09:51 PM Go to last post
2 245

Is this a 5-Day or an 8-Day Workout Split ?

I recently learnt about the Push Pull Leg workout routine. I enjoy taking the weekends off from my job and a mental break from training. While following this effective training approach, I would also rather not get caught-up in excessive training and allow my body more time to repair. Hence...

Elvn12thrtn14‎, 05-24-2024 01:17 PM
05-24-2024, 06:07 PM Go to last post
4 261

Correct way to get back into it after years of chronic pains?

Last time i posted here, this community changed my life. I went from 87kg zero muscle to 68kg in 4 months (Counting calories and doing HIIT), followed by about 12kg of muscle gain that i've maintained for years. Briefly - About 3 years ago i started getting severe constant pains in my...

Cytix‎, 05-24-2024 04:02 AM
05-24-2024, 10:18 AM Go to last post
2 221

Getting back in the gym again

Hi gang, I was a heavy weight lifter until my 30's then life happened, now I'm old (50). I'm 6'4" 275lbs and I look like I used to body build but i have a gut and I'm probably 22-25% body fat. I want to start back up at the gym but there is no way i'm doing anything crazy like I used to ......

ACRhino71‎, 05-24-2024 08:58 AM
05-24-2024, 08:58 AM Go to last post
0 166

What limits muscle growth?

Lyle explains. This is probably common knowledge at this point but still a good vid.

TAWS6‎, 05-23-2024 02:42 PM
05-23-2024, 05:42 PM Go to last post
2 321


Hey, Has anyone got a name of a decent and free app for stretching? I am wanting to incorporate a 20 minute a day stretching routine each morning, but I am unsure where to start and everything I find is behind a paywall. J

Jayce_‎, 05-23-2024 01:49 PM
05-23-2024, 05:09 PM Go to last post
1 239

My big scientifically optimal asynchronous bodypart frankenstein monster

Ok, so let's start with general hypertrophy parameters we are all familiar with as it pertains to making a solid program. SET: A cluster of multiple reps within the 5-30 range, with modalities such as full ROM or partial, where within this range, either extreme produces certain performance...

godgivengulas‎, 05-22-2024 04:48 AM
05-23-2024, 05:07 PM Go to last post
4 420

POTS strength training

Hey guys, i'm currently going through a program called POTS exercise program. I'm in month 3 and I've been skipping the strength training regime because of life stuff. I'm finally adding it back in and I...

JalexM‎, 05-21-2024 12:05 PM
05-23-2024, 05:03 PM Go to last post
12 606

Some feedback :)

I recently transitioned from F5 novice program to intermediate program and I've run into some difficulties and doubts with the new exercises. Just reaching out to see if anyone could give me some pointers? Incline Bench: In the first repetition, I notice that I'm straining my shoulder when...

AntonMontes01‎, 05-17-2024 10:16 AM
05-21-2024, 06:53 PM Go to last post
6 674

I'm a baker, what exercises will get me jacked?

A few notes on the schedule and situation. I've just landed a job at an artisan bakery. This is something that 've been trying to get into for almost 7 months. I'm shaping dozens of styles of breads and rolls by hand for hours on end if I'm not scraping down tables and containers. 32 yr old...

masluke‎, 05-19-2024 12:24 PM
05-20-2024, 02:56 PM Go to last post
8 644

3 days/week still worth it? 3 days split any good?

been lifting weights since i was 16 ish, I'm now 22, made much progress, slowly but surely. i went from 68kg 185cm to a max of 102kg, now I'm cutting and fairly lean at 88kg... I've been doing the same program for all these years it's a modified version of the "fierce 5" program 3 days a...

Datboileg‎, 05-16-2024 12:10 PM
05-16-2024, 04:36 PM Go to last post
5 748

Basic general fitness routine

Hi, I used to lift a lot but since Covid and the gyms closing I got into cardio a lot more. I occasionally dil my toe back into the weights but haven’t been consistent for more than about 4weeks in 3years. Iv just started again and now looking to add a little definition and overall strength to my...

Daninplymouth‎, 05-14-2024 12:21 PM
05-16-2024, 07:22 AM Go to last post
14 1,232

Typical sets and reps

Share your preferred sets/rep ranges. This is fairly typical for me: Typical sets/reps Bench 5x 3-8 Incline 4x5-8 flys 4x6-10 Rows 4x5-8 pulldowns 4x6-8

coachcalande‎, 05-14-2024 01:35 AM
05-14-2024, 05:20 PM Go to last post
1 585

When were Linear Progression programs invented?

In other words when was progressive overload first used systematically to create bigger people? The theory and practice is elucidated well in books such as Rippetoe's Starting Strength, however this is fairly modern. When were such programs first used to take a novice from being skinny to having...

mathgainer‎, 05-14-2024 02:43 PM
05-14-2024, 05:04 PM Go to last post
1 533

Progressive overload (double progression)?

E.g. I am doing weighted chinups within 5-8 reps. Last workout I got 3x5 on the weight I am using. How do you increase reps from there? Obviously the goal is to reach 3x8 on that weight. Should you increase reps from the first set or last set? If you increase on the last set your workouts...

mathgainer‎, 05-11-2024 06:07 PM
05-14-2024, 03:02 PM Go to last post
4 774

Am i going too hard?

Hello, I want to do more than stimulate the muscle, i want to grow. However I find myself extremely fatigued throughout the days. Is this due to weightlifting too hard? I've been lifting for a few years now, gained about 30 lbs and am fairly satisfied where i'm at. im 30 I'll start by warming...

Rsurf72‎, 05-14-2024 08:18 AM
05-14-2024, 09:47 AM Go to last post
2 625

Why 5 reps?

Why do most beginner bodybuilding programs suggest performing 5 reps? I guess there is nothing magical with this number and you can progress in many different ways. But why do most experts consider the 5 rep range to be more appropriate for beginners than other rep ranges like 6, 8 or 10? I...

Keyshade‎, 05-02-2024 07:47 AM
05-12-2024, 08:41 AM Go to last post
16 2,309

No Progress

My friends and girl friends all say they can't tell I go to the gym and I'm wasting my time. Even when I had cut in the summer and weighed 64kg. So I've started doing a program where I do 210 sets a week. My journey: last two years I consistently train and bulk and cut, tracking my calories,...

James3382‎, 05-08-2024 05:06 AM
2 Pages
1 2
05-11-2024, 06:20 PM Go to last post
43 2,713

Alternating bench press with flys every other chest day?

63 year old male here, posting for the first time. Currently doing PPL, two days on followed by a day of rest (Push-Pull-Rest-Legs-Push-Rest-Pull-Legs-Rest-Push-...etc). It works out to doing a Push -- or Pull or Legs -- routine every four or five days. It works pretty well for me but rotator cuff...

BJonesEsq‎, 05-10-2024 10:43 AM
05-10-2024, 05:24 PM Go to last post
3 986

Push/Pull/Leg/Upper/Lower 5day week

Hi guys. how are you? First, let me apologise for my bad english, isnt my first language ;) I need some help. I usually do 3 day/week Full Body workout but i want change. I can only train max 5 days week and need to have the weekends free, so i was thinking in a PPLUL routine. Because of my...

possante87‎, 05-09-2024 06:03 AM
05-09-2024, 06:47 AM Go to last post
1 999
05-08-2024, 11:44 PM Go to last post
0 867
05-08-2024, 11:41 PM Go to last post
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05-08-2024, 11:39 PM Go to last post
0 787

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