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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 01:07 PM
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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
15 Pages
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Yesterday, 03:10 AM Go to last post
423 117,918

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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06-16-2021, 03:05 AM Go to last post
710 833,106

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 1,380,191

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
84 344,379

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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01-08-2021, 04:28 AM Go to last post
964 1,001,555

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 2,804,879

How do you manage cardio/weight training?

How many times a week do you do cardio and for how much? In your expierience, do you feel doing cardio delayes gains in strenght and muscle? Aside from football alI I do is jump rope and going running (always with intervals, never steady state), 3 or 4 times a week but I was wondering whats your...

Alexlarex‎, Yesterday 07:17 AM
Today, 12:49 PM Go to last post
11 421

How Do I Counteract Muscle Wasting on One Side and Gain Symmetry?

Hi Everyone, I have suprascapular (neck and shoulder area) nerve damage on my right side from a football injury 15 years ago when I was 16. As a result, there's significant atrophy from muscle wasting on my upper right side. Is it possible to naturally fix muscle wasting from nerve damage? Or...

andy2012‎, Today 11:07 AM
1 124

A thorough review on task-specifi hypertrophy to enhance strength & power

Hey all, No amazing takeaways from this rather dense review, but for people who want to learn more about the research of the influence of different types of training on different aspects of hypertrophy (sarcoplasmic vs myofibrillar, type I vs type IIa vs type IIx, regional hypertrophy, changes...

Heisman2‎, Yesterday 10:31 AM
2 Pages
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41 1,305

Question lifting and studying

hi, i want to consider lifting as a lifestyle, how can i manage to study and lift at the same time while i go to a pharmacy college....because i need at least 2 hours of studying daily, should i workout before studying or after studying ? and did anybody have similar experience in lifting and...

zuijo‎, Today 01:31 AM
Today, 10:45 AM Go to last post
9 275

Been away a while

Kind of disappointed to see the same old routines being recommended to beginners I legit don't actually know anyone in real life who made good gains following a low volume 3x5 program I tried one of the recommended programs for months and didn't start enjoying my workouts and making gains...

St0obs‎, Yesterday 03:54 PM
Today, 12:59 AM Go to last post
6 309

Modifications Post Deload?

Coming up on a year of working out. I started with the Fierce 5 full body 3 day split and ran it for about 3-4 months and decided to move on to the intermediate upper/lower split to add more training time into my weekly routine. Now I'm on my second deload of running this 4 day upper/lower split...

Acromiller‎, 06-16-2021 03:44 PM
Yesterday, 11:23 PM Go to last post
4 628

Almost 60, work construction. Best home workout routine without injury

I'll be 60 in March. I work construction about 25 to 30 hours a week. I have a home gym and good mountain bike. Looking to tone up lose some fat. Work is sometimes hard physical work, so not always up for working out. But I find even a 15 minute workout 2x a week gives me a lift. Any old...

humandave‎, Yesterday 01:00 PM
Yesterday, 06:05 PM Go to last post
4 286

Need help making a routine with limited equipment

All I have available to me are a bench a 12 pound barbell two 45 pound plates, two tens and two fives and an adjustable dumbbell, I need help making a routine to maximize gains with the little that I have.

lowkey94‎, Yesterday 03:06 PM
Yesterday, 03:25 PM Go to last post
2 229

Where does metabolic work has its place?

Hi guys, I've been revolving the bulk of my work around progressing big compund lifts in the 5-10 rep range lately. Where and when (I mean, I'm not an advanced bodybuidler by any means) does metabolic work (high reps sets, ot techniques like 21's, dropsets, 1.5 reps etc) have their place for a...

Mattfers‎, Yesterday 03:57 AM
Yesterday, 09:00 AM Go to last post
5 335

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
8 Pages
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Yesterday, 07:32 AM Go to last post
211 57,611

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
3 Pages
1 2 3
Yesterday, 05:45 AM Go to last post
67 4,917

MMA Cardio: 6 week 16:8 fasting diet and training book

We recently started flipping through a book called MMA Cardio: How to Build the MMA Body, The MMA Workout by M. Laurence. It has some decent reviews and we thought about trying it. Unfortunately, I can’t find information about the author. The book doesn’t even list the author’s education or...

emabreu0526‎, 06-18-2021 12:44 PM
1 314

What are top sets?

Hi there , I've seen the term "top sets" a lot, especially in intermediate programs.. For example - top set of 3 at RPE 6 , 4x5 with 70% of 1RM what do they mean? Thanks.

userQRZLAEL8WN7‎, 06-18-2021 05:24 AM
06-18-2021, 06:48 AM Go to last post
2 382

People who have done All Pro's beginner routine...

How were your results? Did you gain a lot of muscle size? How long did you stick with it?

gj85‎, 01-13-2012 10:49 AM
06-18-2021, 06:07 AM Go to last post
16 35,775

Exclamation Power building Routine!

Gym Routine Monday: powerlifting 20min cardio and stretches 2min rest (5min max) 3x5 squat 4,3,2,1 3x5 deadlift 4,3,2,1 3x5 bench press 4,3,2,1 3x5 military press 4,3,2,1 3x5 hammer curls 4,3,2,1

LucaShredArnold‎, 06-17-2021 01:04 PM
06-17-2021, 03:41 PM Go to last post
5 538

what are great fitness youtube channels

hey does anyone know any good youtube fitness guys to subscribe to? thanks in advance

Pandafit007‎, 05-13-2020 08:34 AM
06-17-2021, 03:18 PM Go to last post
26 2,184

Question What’s better PPL or Bro split?

Been hitting gym for approx. 1-2 months n I wannna move off from full body. My current plan is to head into bro split - with shoulders, arms, back, legs and chest as a 5 day split.

LionOfPanjshir‎, 06-15-2021 07:01 PM
06-17-2021, 01:11 PM Go to last post
17 1,142

Tie progression to 3 or 4 sets?

This isn't a "Is 3 or 4 sets better?" question, like the title may have made it seem. Below should explain better... I do 4 sets per exercise, but a lot of the time I find that even if I manage to get all the required reps in the first 3 sets, I can rarely get the same amount in the 4th set...

GruntKC‎, 06-17-2021 12:00 PM
06-17-2021, 12:46 PM Go to last post
3 459

Overtraining and muscle soreness

My current workout schedule is as below. Monday: Chest/shoulder/triceps Tuesday: 5.5km jog Wednesday: Back and biceps Friday: Legs Saturday or Sunday: 15km cycling Now I only focus on compound movements but also do a mix of strength training and dynamic exercises such as kettle bell...

abhishek77‎, 06-16-2021 10:26 PM
06-17-2021, 02:23 AM Go to last post
1 539

Mixing rep ranges in same workout - Counterproductive to hypertrophy?

I remember watching a video from some guy called "Jason Blaha" (who I know has become somewhat of a joke in the bodybuilding community). He basically says that mixing rep ranges in the same workout and not sticking to ONE specific rep range is counter productive to hypertrophy because your body...

GruntKC‎, 06-16-2021 05:06 AM
06-16-2021, 12:35 PM Go to last post
5 650

3rd week on this routine so far

On the 3rd week of running this routine with novice F5 progression. Everything has been going great so far, no reset in sight. Started at 10lbs and 20lbs lighter for upper and lower lifts respectively than the numbers in the routine below and been eating in a slight surplus. My question is about...

Animal2692‎, 05-23-2021 11:43 AM
06-16-2021, 10:16 AM Go to last post
27 2,511

Hybrid program

I was thinking of doing a hybrid program like this: Monday: Upper body (barbells) Tuesday: Lower body (barbells) Thursday: Upper body (mainly bodyweight exercises) Saturday: Olympic lifting (focusing on skill acquisition and speed) I know they are more standard programs out there, but this...

Sun tzu‎, 06-16-2021 04:52 AM
06-16-2021, 04:52 AM Go to last post
0 503

What are the benefits of straight sets, if you're lifting sub maximal weights?

First post here, so hello guys. Would really appreciate some input on this as it's been on my mind recently. A lot of people use straight sets (lifting the same amount of weight for the same amount of reps for a specific number of sets, i.e. 3x10 etc), so what would you say are the benefits...

GruntKC‎, 06-15-2021 01:22 PM
06-16-2021, 04:46 AM Go to last post
12 875

Random question about volume

Hey folks Was just thinking and thought I'd ask people on here. It's often mentioned here that volume is a big driver for hypertrophy (outside the kitchen, inside the gym). I've also seen people refer to volume as a set done 1-4 rep in reserve..roughly. Based on that, simple question....

tommy4life‎, 06-13-2021 04:05 AM
06-14-2021, 09:18 PM Go to last post
20 1,455

Can you fix a bony inner chest?

To preface, I was very chubby until 14, then went weirdly skinny and now have more muscle definition on chest, arms, etc. The only thing that I'm now self-conscious about is my inner chest, my pecs are starting to get bigger, but the chest dip is still bony. My current chest workouts...

Lucarious‎, 06-14-2021 03:56 AM
06-14-2021, 10:17 AM Go to last post
3 811

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