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Forum: Workout Programs

What workout is best for your goal?

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  1. Post your workout journals online so others can see what you are doing and follow your progress!

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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
1 2 3
Yesterday, 09:35 PM Go to last post
86 386,167

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
22 Pages
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11-24-2021, 06:43 PM Go to last post
632 229,555

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
101 Pages
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3,027 1,294,671

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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715 895,212

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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09-09-2021, 01:16 AM Go to last post
968 1,094,411

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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04-15-2021, 09:12 AM Go to last post
696 1,450,054

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 2,957,520

COVID times we're difficult...

This question is for those working extremely business lives: I know this isn't a new story by any means and probably sounds familiar, but since COVID came around and gyms shutdown, I've really fallen off my game and haven't gotten back on the horse. 2018 - 2019 I was at the peak of my...

rynosaurus1234‎, Today 09:07 AM
1 117

Post Rate my 4-day workout plan

Hi, I'm quite new to lifting, I started 2 years ago for almost one year but stopped due to covid. I started again last September. Last week I got a new plan from the gym PT but I have few doubts about it, since it is quite different from my previous plans. I'm 24 and 175x78 if it is relevant. ...

userNQTZN2UGJBF‎, 11-22-2021 02:38 AM
3 820

Thumbs up Fitness Easy

Weight loss Exercises at home

Balaji95‎, Today 07:36 AM
0 73

I Need Help Putting On Weight

I'm 21, 6'2 and 135lbs 5% body fat, when I first roll out of bed. Literally not a buck 50 soaking wet. I tried to eat clean for 6 months and still couldn't break 140lbs. Not going to lie, I'm sick of looking at myself. My goal weight is 190-205lbs and less than 15% bodyfat in 18 months. I'm as weak...

SOconceited‎, 11-20-2021 02:08 PM
Yesterday, 11:06 PM Go to last post
11 937

How do people get so big in prisons without weights?

I talked to a guy that did 30 years in TDC just got out recently, at Cofield or something. he was really big too. he said you're restricted to pushups and pullups... plus he said food with protein is more expensive and prison food doesn't have much. is it just weird genetics or something. ...

userKP5VB0ZJ8GH‎, 11-26-2021 10:33 PM
Yesterday, 10:48 PM Go to last post
22 1,002

How to program progression on main lifts for hypertrophy?

Whats the best way to program main lifts in an hypertrophy program?

MuayB96‎, 11-14-2021 05:48 PM
Yesterday, 09:38 PM Go to last post
26 2,304

Back Volume

I do a pretty significant amount of sets for what I count as “back”—29 sets per week—and I’m feeling that I might need to cut down because I’m not doing too hot with pull ups and straight arm pulldowns, and rows might be approaching a standstill. So 29 is a lot, but I’m including all of lats, mid...

Xpiro‎, 11-24-2021 06:40 PM
Yesterday, 06:48 PM Go to last post
13 1,153

Alpha Destiny 185 lbs to 145 lbs

I thought this was a pretty cool video. I’m not big into YouTube fitness but I do like this channel. Alex benched 405 at 185 lbs last year and just got done cutting to 145 lbs at around 7 percent body fat. I do believe that he is natural. He is a prime example of why you don’t need crazy volume or...

TAWS6‎, 11-26-2021 05:22 PM
2 Pages
1 2
Yesterday, 04:30 PM Go to last post
31 1,578

Smile A Simple 3 day split program?

Dear Bodybuilders; Im a fairly experienced gym-member (around 3 years), and i want to start lifting with a PLAN. Ive been used to lift, but without a goal, plan, or nicely done routine. I've been looking for a 3-4 day split programme, that actually includes abs. Im currently trying to loose...

emilhom‎, Yesterday 04:08 PM
Yesterday, 04:08 PM Go to last post
0 195

🏃‍♀️These exercises can make you a perfect figure

These exercises can make you a perfect figure: 1. Jumping Jacks 2. Push-ups 3. Squats 4. Single-Leg Stand 5. Bridge Posture 6. Plank 7. Leg Raise 8. Crunches

Gabrieltzq‎, Yesterday 07:05 AM
Yesterday, 07:05 AM Go to last post
0 290

Time under tension myth?

https://muscleevo.net/time-under-tension/ That article cites many studies that say not only does slowing reps down fail to build more muscle, it also reduces strength gains. It says 20 second sets can make just as much muscle as 50 second ones, as can 70+ seconds sets. Seems to answer my...

Darkius‎, 11-23-2021 04:16 PM
Yesterday, 06:48 AM Go to last post
10 1,155

Thumbs up Hybrid programme opinions

Hello, just wanted some opinions on an idea I have had for a bit of a hybrid programme. Background - did normal bodybuilding stuff for a couple of years before starting CrossFit a year ago and have done that exclusively with some calisthenics at home since. Basically with my job shifts it makes...

Tomgunn01‎, Yesterday 06:45 AM
Yesterday, 06:45 AM Go to last post
0 244

Arrow Best son motivi

Tap this link for motivi son *************.us/71790681885808

Dragondive‎, Yesterday 06:22 AM
Yesterday, 06:22 AM Go to last post
0 227

Motivational melodies for physical exercise

I Dragon Dive If you are looking for one of the motivational music you need to stimulate your brain while you exercise, I will Send you linke Sent me if you whant

Dragondive‎, Yesterday 06:06 AM
Yesterday, 06:06 AM Go to last post
0 237

Best lower ab & oblique exercises for progressive overload?

Hi, I am currently working my abs twice a week and have been doing 3 sets of hanging leg raises and 3 sets of cable woodchoppers. As with all muscles, I have focused on progressive overload. For the hanging leg raises, I am doing slow movements where I bring my feet all the way to my hands...

Cruceuz‎, Yesterday 03:42 AM
Yesterday, 05:42 AM Go to last post
1 315

Free weight squats this am

This is my third set, filming it gave me some old man extra umph! I added twenty pounds for another set at 375. This is 355x6 with heels elevated. https://youtu.be/uKWNIQ5D_9M What’s weird is I could NOT handle this on the smith that I have.

coachcalande‎, 11-20-2021 05:04 AM
Yesterday, 05:15 AM Go to last post
6 936

Push up that make your body physically and mentally fit

Push up that make your body physically and mentally fit Many people grow up detesting them but push-ups are one of the greatest exercises ever invented based purely on the fact that they are a functional exercise that can be performed anywhere at any time and you only need your body weight to...

Buhawijack87‎, 11-27-2021 09:23 PM
11-27-2021, 09:23 PM Go to last post
0 345

Giving myself some numbers to chase- middle age rep PRS

These are some of the best sets recorded in this Middle Agers journal: Deadlift 495x4 Squat 405x4, 390x3, 375x4, 365x5, 355x6 Bench 375x2, 330x6, 325x6, 285x8 Incline 315x1, 295x5, 285x7, 265x5, 260x7, 255x7,255x10 Seated press 235x2, 215x3, 205x5 Upright rows 125x5, 120x6, 115x8 Wide...

coachcalande‎, 11-27-2021 03:45 PM
11-27-2021, 05:14 PM Go to last post
1 405

I've been lifting for 6 years now, but not sure I'm making proper gains anymore.

I've been doing PPLPPL 6 days a week for 6 years now. I change out the exercises after about 4 months. I workout really intense, to the point where I'm sweating, all my rest times are timed from 45 seconds-3 minutes max. On strength days I make sure to lift as heavy as 3-5 reps. However I had to...

2RDEYE‎, 11-27-2021 10:22 AM
11-27-2021, 03:03 PM Go to last post
9 634

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
10 Pages
1 2 3 4 5 ... 10
11-27-2021, 02:40 PM Go to last post
284 123,647

Eli deadlifts

https://www.youtube.com/watch?v=NYN3UGCYisk As you watch this video, make note (even take some screenshots) of the guys that DO roll the bar. Look how low their hips are. You may well find this helps you get the hips down. I’m a bar roller.

coachcalande‎, 11-27-2021 01:20 AM
11-27-2021, 02:37 PM Go to last post
6 543

Cluster set to save time in the gym?

https://youtu.be/bFaVi_PU3us No one likes being waited on or losing their seat when they go get water. This method sound believable. Thoughts? Schoenfeld et al., 2016 is one study that says more rest is helpful. I'll have to read the details to see if consensus can be found....

Darkius‎, 11-25-2021 07:59 PM
11-27-2021, 10:23 AM Go to last post
14 889

Is it normal to add only 1 rep from session to session to the pull ups?

Hello, As you can see in the image attached to this message, I do pull ups in my pull session. You can read this image like that : The name of the exercize is: Pronation Weighted Pull Ups with 3min of rest between sets. Each set must last at least 8 reps. Each row is a session, containing...

pinguicula‎, 11-27-2021 03:32 AM
11-27-2021, 10:11 AM Go to last post
2 479

Arrow How to make push-up for beginners

Push-up is a conditioning exercise performed in a prone position by raising and lowering the body with the straightening and bending of the arms while keeping the back straight and supporting the body on the hands and toes. How to Do a Push-Up If you don’t know how to do a push-up, it may feel...

Richarddean29‎, 11-27-2021 02:35 AM
11-27-2021, 02:35 AM Go to last post
0 420

Body Building

We know daily exercise is good for optimizing health. But with so many options and limitless information available, it’s easy to get overwhelmed with what works. Checkout the 3 exercises videos you can do for ultimate fitness. Combine them into a routine for a workout that’s simple but powerful...

maviaafridi‎, 11-27-2021 02:20 AM
11-27-2021, 02:20 AM Go to last post
0 402

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