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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 VI

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

nightanole‎, 10-05-2015 07:53 AM
189 Pages
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Yesterday, 09:57 PM Go to last post
5,655 736,252

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
90 Pages
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Yesterday, 08:21 PM Go to last post
2,693 630,564

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
22 Pages
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06-15-2018, 06:17 AM Go to last post
633 814,536

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
25 Pages
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06-15-2018, 12:46 AM Go to last post
725 286,682

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
18 Pages
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06-13-2018, 01:11 PM Go to last post
516 253,719

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
2 Pages
1 2
04-12-2018, 12:55 AM Go to last post
33 17,223

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 1,807,759

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 08:12 AM
05-19-2014, 08:12 AM Go to last post
0 58,559

The “getting better at bench pressing with a messed up AC-joint” routine

Hi there, I am pretty bad at bench pressing and always was. I am lifting weights for about 10-11 years and powerlifting orientated like 8-9 years. I was always a fan of squats and deadlifting. Bench was always the “have to do” exercise. After all those years I want to strengthen my upper body....

BeardyBobby‎, Today 02:31 PM
0 23

Are these two changes I made to Coolcicada's PPL program BAD?

Here is Coolcicada's original thread: forum.bodybuilding com/showthread.php?t=149807833 (add a dot before the com; I'm not allowed to post links yet) I've gone through Coolcicada's thread and he said moving shrugs from push to pull is fine, and I did that. He then said that replacing barbell...

MIT2021‎, Today 07:58 AM
Today, 02:22 PM Go to last post
15 248

Question Is periodization important for hypertrophy?

So my goal is to get close to my genetic limit of muscles and get strong while staying natural. So far i have been mostly using linear progression doing 3x5 and 10% back off when stalling. What im wondering is if periodization is very important for hypertrophy (bodybuilders). Lets say i have an...

NorViking96‎, 06-13-2018 05:23 AM
17 632

Help with Newbie Program for Guy in 40s

Hello, Apologies in advance, but I would like to see if I can get advice from some folks here on getting set up with a program. I am in my mid 40s and have no prior lifting experience. I also have disc issues in my neck, so am approaching this with caution. I really don't know how to do some...

Zarkus‎, Yesterday 07:38 PM
Today, 02:17 PM Go to last post
18 307

Talking Help-Workout program

Hello,my name is Michael,and i am 15 years old.I have been training in the gym for 7 months now,but i dont see any major improvements.I have only gained 3gs(6,6lbs) and i am just not happy with that.I dont know if its because i dont put my effort in or nutrition or all of that,just idk..I am 181 cm...

Someonenew123‎, Today 12:45 PM
Today, 02:05 PM Go to last post
1 79

Rep Goal System Upper Lower

Hello everyone Excuse me english isnt my first language My goal is to build muscle and get stronger So far this has made me look and feel better I'm not as skinny I have now some muscle showing and has made my exercises go up to almost 2 times the strength on weight of my lifts For the...

JoeTheManlet‎, Yesterday 04:00 PM
17 279

Advice for Fierce 5 beginner program, shoulder/elbow pain and progress

Hey guys, I have been doing the Fierce 5 beginners program for about 4 months. I had started this program last year for several months but then was away for international travel for a while so I "restarted" the program with reduced weights to focus on form. I have several questions about my...

stezza383‎, Today 01:26 PM
Today, 01:26 PM Go to last post
0 66

How is my upper/lower/pull/push/legs split?

Hello, here is my U/L/P/P/L split I came up with based on some research and incorporating workouts from other plans. It'll be run like this: Upper, lower, off, pull, push, legs, off. Repeat. Upper: Pendlay Rows 3x8 Bench 3x6 Pullups 3x8 Military Press 3x6

ManOfGod2012‎, Today 07:09 AM
7 113

Question Will this program work?

Hi everyone, I've been following Jason Blaha's 5x5 and I can honestly say it's an amazing program for me. I'm currently on my 12th week and deloading. My lifts are increasing every workout and I'm getting those newbie gains. My diet hasn't always been that great (meaning I don't track macros, I...

Gapsss‎, Today 09:12 AM
1 65

What do powerlifters do when cutting?

Just curious about what intensity do powerlifters train at while on a cut? Do they generally do same excercises s/b/d or switch to more bodybuilding routine? Is it even possible to keep adding weight every week while on cut for an intermediate level lifter?

imnotflexin‎, Today 11:04 AM
8 93

8 month program advice needed!

Hello everyone, I am looking for some help as I feel a little overwhelmed with the amount of information and need some direction. My friends and I are starting an 8 month training program to try and fight the obesity that has crept into our lives. Our weights range from 215 pounds to 320+...

MBL06‎, Today 09:40 AM
Today, 11:47 AM Go to last post
2 112

What program to run after Stronglifts

So I have been running Stronglifts 5x5 for about 8 months now. It seems like squatting heavy to start every workout is making it much harder to progress on the other lifts now that I am over 300lbs on the squat sets. Any suggestions on what program to run next? My current 1RMs are: Squat...

jb487‎, Yesterday 04:33 PM
Today, 11:15 AM Go to last post
9 235

Looking for a new program M/20/155 lbs

I am looking for a program that is more aesthetically driven. I am able to go the the gym 6 days a week. My 1rm are all at least "intermediate" on symmetric strength standards website. Any help building a plan or selecting one would be awesome. Also, any other information needed can be given.

karmagooner‎, Today 09:36 AM
1 71

How feasable is body recomposition?

I just started going to the gym a few weeks ago and I heard about body recomposition which sounds great but I also heard it's hard to do. I'd say I have about 25-30% body fat and I currently only get around 30-50g of protein a day so I'll supplement the rest with protein powder. if it's...

Doubt6‎, 06-14-2018 06:12 PM
Today, 10:42 AM Go to last post
14 435

URGENT (about to go to the gym): Made my own routine. Is this good for hypertrophy?

I'm a 5'6", 18-year-old male. I have been working out for about 8 months. Started at 125 pounds and currently at around 143. I've been at this weight for quite some time and I think it's because my old routine has become stale and doesn't effectively isolate different muscle groups. I made my...

MIT2021‎, Yesterday 01:40 PM
2 Pages
1 2
Today, 08:45 AM Go to last post
43 620

Bench presses and rows enough for upper body?

If you think about it Bench works the chest, shoulders and triceps which constitutes the front, and the barbell row works the entire posterior chain: traps, rear delts, erectors, lats and biceps. So I'm kind of curious what would happen if I just picked those 2 exercises for upper body and...

MarusDod‎, 06-14-2018 12:17 PM
Today, 08:28 AM Go to last post
29 841

Is this the right new PPL routine for me (for hypertrophy)? Plateaued w/ old routine.

I'm a 5'6", 18-year-old male. I have been working out for about 8 months. Started at 125 pounds and currently at around 143. I've been at this weight for quite some time and I think it's because my old routine has become stale and doesn't effectively isolate different muscle groups. Over the...

MIT2021‎, Yesterday 06:50 PM
Today, 07:55 AM Go to last post
4 205

Am I over-training?

Hi guys, I'm a twenty year old college student and I've been training myself for a few years now. I started off with a substantial weight loss of 100 lbs (264 to 150 at my lowest) which included strictly cardio and around an 1800 calorie diet near my end. I started to bulk up late last year and...

FullMetalViper‎, Today 02:16 AM
1 133

Crazy work schedule

I have a crazy work schedule where i work seven days straight, 12 hour days, but then i have seven days off. I wake up at 4:30am to get to work by 7:00am. It's an hour and half commute. I usually don't get home till 8:30pm. I need to good workout program that can help me build muscle to this...

Sleepiez‎, Today 01:28 AM
Today, 01:28 AM Go to last post
0 118

"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 07:03 PM
245 Pages
1 2 3 4 5 ... 245
7,323 1,112,706

How does this look?

I just wrote a workout schedule. It looks liberating to be because I won't have to worry about what day of the week it is, and its simple and routine. My main question though is about the volume per workout. I can't tell if it is too little/too much. (Yes there is no leg work, at least for now. No...

HadesRagnazrath‎, Yesterday 09:56 PM
Yesterday, 11:41 PM Go to last post
4 190

Do not understand this?

I do not understand why programs are called 3-6-12 week why can't you just use these programs all year if its a good program? Like what do you do after the 12 week mark? You can't continue on the same program to stay fit? Maybe a stupid question but i'm new to this so I'd like to hear some...

bruhpro‎, Yesterday 01:42 PM
Yesterday, 02:03 PM Go to last post
2 153

Which back-excercise to skip?

Hey, I'm currently creating a program, upper/lower split to be excact. While creating the upperbody-workout, I stumbled on which back-excercise I should cut, as I only want to do 3. I would also be grateful for some extra advice. Should I choose away rack pulls, inverted rows, DB rows or lat...

idontevenknow1‎, 06-15-2018 12:35 PM
Yesterday, 12:53 PM Go to last post
6 268

Need advice on my routine please!

Hey guys, just looking for advice on my routine and whether there is anything wrong with it. If so, could you please detail what exactly is wrong with it? Thanks! Day 1: Chest and Triceps Incline Press 4x10-12 Flat Bench 4x10-12 Chest Flies 4x10-12 DB Pullovers 4x10-12 Tricep Pushdown...

dairycorncarne‎, 06-10-2018 08:48 PM
Yesterday, 12:43 PM Go to last post
18 661

Question Candito Linear Program Control Days Progression

Hi all, I had one question about the progression system of the program I'm following. I'm doing the Candito Linear Program, this week I failed in my squat so for the following week I'm going to lower the weight 5kg and progress from there, my question it's about the control days, in those days I'm...

sgarciac07‎, 06-15-2018 10:28 AM
Yesterday, 07:59 AM Go to last post
13 339

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