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

nightanole‎, 10-05-2015 07:53 AM
236 Pages
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7,063 919,666

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
30 Pages
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03-20-2019, 12:37 PM Go to last post
872 434,572

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 01:07 PM
96 Pages
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2,862 728,754

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
21 Pages
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03-11-2019, 02:59 PM Go to last post
604 360,097

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
03-07-2019, 08:21 PM Go to last post
50 67,872

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
23 Pages
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02-18-2019, 04:06 AM Go to last post
665 919,019

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 8,932

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 2,066,207

Squatting

So I have a strength day and a hypertrophy day for squats in my program. Would it be ok to use low bar for the strength day and high for hypertrophy? Or should I stick to one form?

reignman76‎, Yesterday 10:18 PM
9 216

I need a new LEG DAY workout

I've been doing the following workout on my leg day but it's taking too long to complete (1h45mins). Can you modify it for me? I want it to hit every muscle in legs (quads, hamstrings and glutes). (Ps. I have another leg day during the week where I focus on glutes) Here's my current leg day...

content1234‎, Today 12:39 PM
1 21

Looking for strength program - weak af

Hello, I've been training on and off for 2 years , right now I've been training for about 6 months doing AB split . I was able to get from 83 kg --> 94 kg (my height is 191 cm) and get good body results in my opinion as i basically started from 0 and very skinny. BUT for my size my strength...

1tay‎, Yesterday 01:45 AM
9 236

I never get sore after workouts

Is it a bad thing that I rarely expierience soreness after workouts? I have tried increasing and decreasing and no matter what I get minimal soreness, despite never icing the muscles.

kenneyj889‎, Today 11:36 AM
1 60

Modified Arnold's Golden 6 for a cut?

I've been running a 6x per week PPL for 11 weeks. I'm on a cut and I'm finding it harder and harder to get to the gym 6 days a week. I just don't have the energy to recover anymore as I get deeper into the cut, I'm busy with work and school (especially on Tuesday’s and Thursday’s), and it's getting...

Cookiepizza54‎, Yesterday 03:40 PM
2 157

How do you evaluate your strength in percentile of population?

Like IQ is for the brain. One link that I found was strengthlevel.com I don't know how good it is. Do you have any reliable tests, links?

lookin03820‎, Today 07:23 AM
5 95

Talking I need a 21- day ****ing killer workout plan

I’m 155 pounds - 70ish kg 5”7 - 170 ish cm tall I’ve been swimming and been occupied with a lot of **** lately and only hitting the gym twice a week, holidays are coming up and I’m wanting to completely **** myself over with training, as I haven’t gotten any gains for the past few months I’m...

MRPOO9099‎, Today 06:22 AM
4 127

Extra sets - better to wait or split days

Some explanation: I live in a relatively small town, unfortunately far from my gym. This means I need to rely on ridesharing in order to travel between workouts and home; something which has become rather trying of late. The driver has taken to arriving about 15-20 minutes late, which is...

Eldritch1412‎, Today 10:12 AM
1 73

Unhappy RE: Viking Bare Bones Series Bench Progression

I Have been following this program for about 3 months now and my strength has increased alot and have gained about 2kgs. But the past 2 1/2 weeks my bench press progress has not increased. I do 10,9,7,6 sets and i cannot complete the last set of 6 adding 5lb. (I use spotter only for the last set...

Ram132G‎, Today 10:53 AM
Today, 10:53 AM Go to last post
0 62

Help with Workout Routine

I've been out of the gym for awhile. Having trouble finding time to go. I'd like to use the below routine to get back into lifting. The workouts are 45 mins long 3 days a week which I should be able to find time for. So my question is I would like to add deadlifts to the routine. Where could...

OneTimeAround‎, Today 09:09 AM
8 89

Help me to add more leg work to my Full body routine

Hey guys, currently I'm doing this, three times week, one week ABA, another BAB, and so on... Workout A : Squat 3x8 Bench 3x8 Bent over row 3x8 Lateral raises 3x12 Barbell curls 3x10

henry514‎, Today 09:46 AM
Today, 10:04 AM Go to last post
1 74

5/3/1 Triumvirate or Guaranteed Muscle Mass?

Hey everyone, I've been on 5/3/1 for about three months and have made some terrific gains in strength! My dead-lift went from 390-425 and I'm so proud of it! My overhead press also went from 140-170. Despite all these strength gains, I have not gained any muscle and I remain at 175lbs. I was...

RecoomeKick‎, Today 08:55 AM
1 75

Will I lose strength going on a dumbell only program?

I have a decent amount of muscle imbalances where my right bicep and tricep is stronger, which has affected other exercises like bench press where I see the left side of my chest getting bigger due to my right side not getting enough activation (due to tricep taking over). I’m debating going on...

ElliotPWR‎, Yesterday 04:07 PM
Today, 08:35 AM Go to last post
5 158

Talking Opinions on program please? http://imgur.com/a/p1v6NtA

My goal is to continue building strenght and build muscle, I quit stronglifts because of the lack of hypertrophy. Information about myself: Height 5.9 Weight 155 Goal: Build muscle and gain strenght.

Makkavelii‎, Today 07:26 AM
0 64

Help me modify my workout (shorten, isolate)

Goal: My current workout as highlighted below is long and ineffective. I need to shorten it a bit and make it harder. I never complete it because I leave one or two exercises and I don't even feel that I worked out an hour later. I would like to choose exercises that isolate the muscles (not...

lookin03820‎, Yesterday 08:00 PM
6 151

How good are Scott Herman's workout programs on Muscularstrength.com?

I am currently on AX2 right now, but after that, I am thinking about trying out the programs on Muscular Strength. I've been following ScottHermanFitness on youtube and subscribed to him for quite some time and this dude really knows his **** and for a natural, he looks amazing. I was wondering if...

JoeyCentral‎, Yesterday 08:13 PM
Today, 06:50 AM Go to last post
3 185

My Strength Workout...

Hi guys, could you please help me improve my strength workout? Beacuse I personally don't like it as much as I should... Thank you. Day 1: Chest and Biceps Barbell bench press 5x3 (90%) Incline dumbbell flyes 3x8 Incline barbell bench press Pyramidal 10-8-6-4 Cable...

Ory9806‎, Today 06:48 AM
Today, 06:48 AM Go to last post
0 69

Resistance band only workout program

Is there a good one out there for someone without any experience of weights to start with? Could I take the Fierce5 dumbbell workout and swap out to resistance band versions? Forgive me I did ask a version of this in the over 35 section but have had no reply. Thanks

Andbob344‎, Today 03:24 AM
Today, 03:24 AM Go to last post
0 62

Let's OHP 2,019,000 pounds in 2019!

All freeweight overhead presses count: standing or seated, barbell or dumbbell, strict press or push press. Warmup reps count. I'll start: 45x6 + 65x4 + 115x3 + 135x1 + 150x26 = 4,910

ECGordyn‎, 01-03-2019 10:58 PM
5 Pages
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Yesterday, 11:26 PM Go to last post
147 8,820

Workout Advice.

I'm working on building a home gym and I currently have a full power rack with a built in lat pull down/row machine. I have 2 45lb bars and several hundred pounds of plates. I'm looking into getting a pair of powerblock adjustable dumbells, a curl bar, and lastly a cardio machine. I've been...

Acromiller‎, 03-17-2019 09:23 PM
Yesterday, 09:42 PM Go to last post
4 232

Fixing my atrocious squat

I’ve gotten sorta strong. I’ve been on 5/3/1 for a few months. After all this time even after switching from F5. I still didn’t know how to lowbar squat with proper form due to my nuisance proportions. Now I learned how to after watching a squat university video.(and practing with a wooden karate...

TLWeight‎, Yesterday 07:05 PM
Yesterday, 08:08 PM Go to last post
3 149

Bench and ohp in the same full body day?

I've been doing Tactical Barbell for a short while and I feel like my bench has actually gotten a bit weaker, which I hold responsible the fact that it doesn't have me doing ohp at all. That made me wonder how there are full body programs that have you alternating bench and ohp like Fierce 5,...

weakguy2‎, 03-22-2019 07:48 AM
Yesterday, 07:07 PM Go to last post
9 315

What program to try next?

I’ve been running Phrak GSLP for a year and have seen some good gains. Personal Goal is to hit 1000lbs across big 3. Just seemed to have stalled out and not increasing lifts. Currently at B/D/S 235 / 340 / 225 (ankle injury) so total of 800lbs. With my goal to hit #’s, what program should...

backinbusiness‎, 03-22-2019 03:10 PM
Yesterday, 07:06 PM Go to last post
6 292

Getting back into the gym...need help!

Hi everyone, first time posting and look forward to learning a lot from you all! I’m a male, 49 yr old. Have always tried to remain physically active, no stranger to a gym however since my kids were born, I traded in my gym membership for a makeshift basement gym that consisted of some barbells...

gazoo31‎, Yesterday 12:14 PM
Yesterday, 06:08 PM Go to last post
2 135

Push Pull Legs

Any changes? Looking to add as much mass as I can. Il try do push pull legs rest x2. If not it will be 5 days a week. - Push / Pull / Legs (2019) Week 1 push/pull/legs/rest/push/pull/rest (25th March)

adamellisdj‎, Yesterday 01:42 PM
Yesterday, 03:59 PM Go to last post
1 134

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