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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:https://forum.bodybuilding.com/showthread.php?t=4195843 Part 2:https://forum.bodybuilding.com/showthread.php?t=133395553 Part 3:https://forum.bodybuilding.com/showthread.php?t=147447933 Part 4:https://forum.bodybuilding.com/showthread.php?t=155009423 Part...

nightanole‎, 11-07-2020 07:13 AM
9 Pages
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Yesterday, 03:03 PM Go to last post
260 60,692

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
24 Pages
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03-02-2021, 02:07 PM Go to last post
692 793,519

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: http://forum.bodybuilding.com/showthread.php?t=121353501 ...

2020Wellness‎, 11-08-2012 02:07 PM
100 Pages
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2,997 1,169,723

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
691 1,340,764

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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02-15-2021, 01:29 AM Go to last post
83 320,469

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
964 949,564

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
10,927 2,740,210

Planks

Step-by-Step Instructions Common Mistakes Modifications and Variations Safety and Precautions Also Known As: Hover exercise, front plank Targets: Abdominals and core muscles Level: Beginner

rahbba‎, Today 03:29 AM
Today, 03:29 AM Go to last post
0 3

My workout programs, 5 Day Whole Body and 5 Day Upper/Lower

Hello Guys! I would like to share workout program templates I made for myself. It would be awesome to hear some feedbacks and it would be even more cool if someone would actually run one of the programs by themselves. I ran the whole body program for some time but always got frustrated because gyms...

Crozy99‎, Today 02:52 AM
Today, 02:52 AM Go to last post
0 60

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 06:24 AM
3 Pages
1 2 3
Yesterday, 11:48 PM Go to last post
74 13,660

Rep goal for 1 top set

So I have been playing around with programming lately and I got to thinking... I usually do 2-3 warm up sets and then a top set that Ill increase in reps first the following week, then the weight and starting over at lower reps and repeat. But I was thinking about setting a rep goal in the...

BeginnerGainz‎, Yesterday 09:51 PM
Yesterday, 10:50 PM Go to last post
1 151

How does rotating lifts reduce injury risk and how often should we do it?

I never really understood this. Why does swapping out lifts reduce injury risk if you generally swap to other lifts that work the exact same movement pattern, muscles, joints etc? This makes no sense to me. Does this mean that sticking to the same group of exercises forever will greatly increase...

DogletDusk‎, Yesterday 10:43 AM
Yesterday, 10:40 PM Go to last post
22 552

Can anyone explain what's happening now?

Alright so this where I'm inexperienced at when it comes to lifting. After 2 weeks of hitting the weights hard at 6 weekly sets, full body 3x a week split, progress is looking like it's about to come to a halt. I've made rapid progress on every single lift adding weight and reps left and right very...

Animal2692‎, 02-26-2021 11:27 AM
4 Pages
1 2 3 4
Yesterday, 06:37 PM Go to last post
92 3,838

Helms-inspired 5-day full body routine

I've been reading the 3DMJ pyramid books and came up with a routine for myself. It's designed for me to do at home, so it only uses a barbell, dumbbells and chin up bar - otherwise I'd have a leg press and leg curl in there. Volume is a bit of an increase compared to what I've done to date, but...

RapidFail‎, 03-04-2021 06:10 AM
2 Pages
1 2
Yesterday, 05:46 PM Go to last post
30 1,054

Program Review: Calgary Barbell 8 Week

Recently finished my second cycle of Calgary Barbell's 8 Week program. My first cycle got cut short because of Covid, but I got through week 7 before gyms closed. I was feeling good and strong at that point and optimistic about progress on the program. This second cycle has been great, and I'm...

ECGordyn‎, 06-26-2020 12:50 AM
Yesterday, 05:30 PM Go to last post
20 4,294

Back in the gym after many years.

My gym opened back up and had a nice resolutioner deal, so here I am. It's been 5 years since I lifted and about a year since I've been in the gym at all. My autism will surely make these posts erratic and hard to follow, but there will be gains. Initial goals are to lose a ton of fat...

Mr.Bill‎, 02-05-2021 03:24 PM
Yesterday, 01:43 PM Go to last post
10 3,019

Myo reps

Who here uses myo reps and how did they work for you?

OldPapa‎, 03-03-2021 07:17 PM
Yesterday, 07:55 AM Go to last post
7 574

54 Year Old Hardgainer needs Workout Program Ideas

Only been back to the gym for a few months after a several decade sabbatical. I have a very typical ectomorph frame. A bit skinny fat (a few extra pounds around gut and love handles). 150 pounds at 5'9" and 54 years of age. Very skinny legs and long skinny arms. My goal is to train typically...

Swing4daFence‎, 03-04-2021 04:34 PM
Yesterday, 07:33 AM Go to last post
3 309

Best advice for getting to a normal weight

Hi All, Before lockdown, I was over 100Kg, so I built a Gym, started working out and eating right. Currently I'm doing a calorie deficit (eating 1400 calories per day + whatever I burn).. except Friday and Saturday when I have "cheat days" I alternate between core excersizes and chest/arm...

Ddle‎, 03-03-2021 09:22 AM
Yesterday, 01:09 AM Go to last post
6 669

Looking for calisthenics programs

Hello all, I do some strength training on MWF using Gray Skull LP app.. Twice a week I would like to add some calisthenics. Would this be advisable? Also, I’ve been wearing the web for calisthenics programs and cannot find anything usable. So many, lifting programs out there people...

czulsk‎, 02-27-2021 03:03 AM
03-04-2021, 08:03 PM Go to last post
7 1,204

Does increasing rest time count as cheating?

Hi all, I needed your advice on something! Let me be specific: I've been trying to break a plateau on my bench press for a while now, as I could not move up from 3 sets x 5 reps to 3x6 reps on 155 lbs. I'm running Fierce 5 U/L and this is part of the progression. After deloading and moving...

astrocoyote‎, 02-07-2021 02:47 PM
2 Pages
1 2
03-04-2021, 05:22 PM Go to last post
53 5,190

How do you change the start/finish time of a tracked workout?

Hi all, I'm a newbie here and just completed Day 1. However, it is showing it took me an hour longer than it actually did, I changed the time setting before I started but I don't think it adjusted the start time. Is there a way to change the start/finish times of a workout after it has been saved?

iTimBur‎, 03-03-2021 02:30 PM
03-04-2021, 08:59 AM Go to last post
4 494

Wrist Workout

I'm new to body building in fact I'm fat =(. However, I'm looking to get buff and I need to tips for working out my wrists. Can you guys link a video?

TheTexican302‎, 03-01-2021 06:05 AM
03-04-2021, 07:05 AM Go to last post
7 887

6 day push pull?

Been playing around with programming lately, and have an idea in my head of doing a 6 day push pull (since frequency is king for natural lifters, plus work is gonna get stupid busy and hot soon). But instead of the usual set ups, I was thinking: Quads Row Vertical pull Triceps ...

BeginnerGainz‎, 03-03-2021 09:23 PM
03-04-2021, 05:28 AM Go to last post
4 536

Stupid question

Everybody can be forgiven for a stupid question now and again, eh? So there's more and more evidence that 70% or RPE 6 / RIR 4 is enough of a stimulus to promote muscle growth. Candito recently did a vid with DDS, Nuckols has been saying this for a while, RTS has been programming this for...

ECGordyn‎, 03-02-2021 06:55 AM
03-03-2021, 09:28 AM Go to last post
20 1,061

Body composition scans accurate?

Last week I finished up my first week of weightlifting and I went and got a scan. Keep in mind I ate a meal waited an hour, worked out, then got the scan done. I've been using the Inbody scan. I am a 5' 6" 18 year old male for reference 2/23 I weighed 153.3 pounds, 67.5 pounds skeletal muscle...

ovat0‎, 03-03-2021 12:54 AM
03-03-2021, 08:12 AM Go to last post
3 546

2 day push-pull - feedback

This is what ive been doing for 3 weeks now and really enjoy and find myself progressing nicely. A few potential mistakes to me is: 1 the 4 excercises for my back and only 1-2 for everything else, big imbalances or is the back that much bigger that the few extra excercises are okay ? 2 Bench -...

Fillip498‎, 03-02-2021 07:56 AM
03-03-2021, 06:35 AM Go to last post
15 848

5 days a week workout - what do you do?

My current plan runs something like: Day 1 - Chest / Shoulders Day 2- Back / Arms Day 3- Legs off Day 5 - Chest / Shoulders Day 6 - Back / Legs off

TheWogmeister‎, 03-02-2021 07:51 AM
03-02-2021, 08:54 PM Go to last post
4 735

Recovery

Will an hour of aerobics the day after a heavy workout screw up recovery?

OldPapa‎, 03-01-2021 01:19 PM
03-02-2021, 08:48 PM Go to last post
10 901

Question Any decent home workout plans?

Short: I have my body and adjustable dumbbells. Is there a routine I could do every other day for a few months or more? Long: I have been trying to recover from medical problems and happy to say I managed to build enough work capacity to walk over an hour almost everyday. Most of my...

MSKFAHIM‎, 03-02-2021 10:35 AM
03-02-2021, 03:57 PM Go to last post
5 638

? about abs progression

Hello, Over the past few months I've added 20 lbs and have gone from 14% body fat to 12.2% but I only see my abs very very faintly and if it's in a particular lighting. My question is do I need to lose more body fat for them to show or gain more muscle in the abs area...Is working out the core...

learningtheway‎, 03-02-2021 02:49 PM
03-02-2021, 02:58 PM Go to last post
1 517

Will adding more muscle make body fat look better?

I'm 189IBS, quite a fair bit of body fat id say but not enough that it covers my muscle mass. I was wondering if bulking more muscle will make my body fat look somewhat better? My chest is quite fleshy, I am really lifting hard for my chest, I just don't know why whether to add more muscle than...

Cammg95‎, 03-01-2021 03:03 PM
03-02-2021, 06:24 AM Go to last post
17 1,104

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