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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 08:53 AM
269 Pages
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Yesterday, 11:38 PM Go to last post
8,065 1,233,977

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
23 Pages
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02-16-2020, 04:18 PM Go to last post
667 579,354

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
23 Pages
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02-16-2020, 08:44 AM Go to last post
681 1,134,094

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 02:07 PM
99 Pages
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2,947 955,018

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
32 Pages
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01-09-2020, 02:34 PM Go to last post
945 699,271

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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09-06-2019, 01:41 AM Go to last post
72 190,476

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 2,433,238

Beginner dumbbell only

Good morning, I basically don’t want to go gym for some reasons I can’t change at the moment. All I have are some dumbbells at home and I’m wondering if dumbbell only full body workouts are a decent way of starting? Below is the routine that I came up with however I have no experience...

Gurs9‎, Yesterday 07:02 PM
6 180

Question Stimulus, adaptations and progressive overload?

Trying to understand the basic behind most workout programs. So basically when you train you apply a stimulus, that creates an adaptation that makes you able to apply progressive overload? Right now im doing Eric Helms intermediate program for bodybuilding, the progression system goes like this:...

macfc96‎, 02-11-2020 09:43 AM
17 1,043

3days workout

Well, I'll be a few months with very little time and I will not be able to train what I would like, I can train the following days: Tuesday-Thursday-Friday, taking into account that my goal (leaving aside health) is 100% aesthetic, what routine / distribution would you do? Tuesday: Chest/Tri...

Mascofit‎, Today 12:49 AM
Today, 12:49 AM Go to last post
0 109

Lightbulb Lost interest in lifting but want to maintain my physique.

I recently lost all interest in lifting weights and getting bigger and it's been making me super depressed because even though I don't enjoy lifting anymore, I still want to be happy with my physique (put on about 14lbs of muscle and fat over the year I enjoyed lifting but it made a pretty huge...

ArkI5‎, Yesterday 05:16 PM
Today, 12:25 AM Go to last post
7 253

Beginner - Would like program advice

I'm mid-40s and have been working out consistently for about 6 months. Mostly focusing on the big-5 compound barbell movements. Similar to a SL5X5 progression, but only going up in weight each week, vs. each workout. Ive worked at the maxes below for about the past 5-6 weeks. As the weight has...

BarbellScrip‎, Yesterday 09:07 PM
Today, 12:07 AM Go to last post
1 85

2 workouts/day

so, my plan is very simple in theory, I need ur advice guys to make it work in practice also. I'll go 2 workouts/day with only one day break which is Sunday. this is how I planned this after the muscle groups: 1. back/biceps 2. chest/triceps 3. legs/shoulders and than repeat and make it a 6...

vabatgrav‎, Yesterday 05:27 AM
Yesterday, 11:44 PM Go to last post
9 365

Pavel Tsatsouline GTG weight training program?

Anyone know if the GTG principle could be effective with weight training? Or even a full body weight training routine?

Puspernille‎, Yesterday 06:41 AM
Yesterday, 10:30 PM Go to last post
4 271

Please rate my modifications to my program please

So deadlifts are out. Even 5 heavy singles are too draining on me, so I cut them out of my program for SSB good mornings, which I can do for more reps and get more posterior work, especially with the eccentric portion of the lift. I will still do deadlifts every other week or so IF I FEEL UP TO...

BeginnerGainz‎, 02-15-2020 07:18 PM
Yesterday, 09:12 PM Go to last post
12 673

Is this a good routine?

Hey guys I’m very new here. I started lifting the end of December and the first couple weeks I noticed the noobie gains hard. Over the last month I haven’t really gained any size or weight and I’m not sure why. I’m still eating my calorie surplus everyday, and doing the same routine 6 days a week....

MrOpptimistic‎, Yesterday 05:17 PM
Yesterday, 07:23 PM Go to last post
5 210

Easy to progress with 3x5 than it is to progress with 3x10

I'm recovering from surgery, and getting back into the lifting game. I was sick and tired of constantly lifting 3 x 10 of 115 lbs on bench without making any progress (final set was always 9-10 reps, felt like I was struggling on it). So I decided to go back to my original pre-surgery: routine...

ethanvolcano24‎, 02-16-2020 10:20 PM
10 447

Unhappy Tennis Elbow since 15 months

I have Tennis Elbow since Dec'18 (by triggered by a trainer's advice to heal carpal tunnel), which is just not going away! It healed around 5 months ago, only to recur again once I resumed my workouts. I have tried a lot of things with several doctors of all sorts: Ultrasound, IFT, 1 cortisol...

007richierich‎, Yesterday 12:38 PM
Yesterday, 12:55 PM Go to last post
1 212

Looking for quick workouts, say a couple of movements per day...

So as the title says Im looking for a routine that only has a couple of movements/exercises per day, I don't mind training often once the workouts are short, any suggestions on something that might work? Im a novice and really don't like full body. Id rather train something like 5 days split...

Benson1990‎, Yesterday 10:55 AM
Yesterday, 12:05 PM Go to last post
9 273

Is this a good full body workout for bulking?

As a beginner in lifting weights, I've recently finished up on a 1 year cut which saw me lose around 20kg and go down to ~10% body fat (DEXA scan). I was skinny-fat and now I'm just skinny but trying to bulk up. Right now I'm on a lean bulk and looking to gain as much muscle as possible while...

takisv‎, Yesterday 07:59 AM
Yesterday, 10:04 AM Go to last post
7 280

Workout length?

I always read about how a lifting day should be max 1 hour or less than 1 hour. So I have moved up in the poundage and I like to do chest, back, shoulders but lately, I am taking a while. I am approaching 1 hour when I am like 70% finished with my workout. for example: Incline BB Bench - 5 sets...

JamSumo‎, 02-16-2020 01:01 PM
Yesterday, 09:00 AM Go to last post
8 455

I broke my leg 2 weeks ago, please give me some advices :)

Hello everyone! My name is Vladimir, i am 22 from Bulgaria. I recently broke my fibula and torn some tissues in ankle. Now i feel less pain and i was thinking of working out at home. So thats my 1st question should i start working out or its better to leave my body rest, untill i am fully...

Bllado‎, Yesterday 06:24 AM
Yesterday, 08:55 AM Go to last post
4 252

For hardgainers

Anti-Hardgainer. Тraining System for non-responders. All written below is not for beginners. If you honestly worked out in the gym for 2-3 years, eat well, get enough sleep at night, but your muscle mass does not grow, and the power does not grow for several months, then you should try the...

Oleg1975K‎, 02-15-2020 10:28 AM
Yesterday, 08:38 AM Go to last post
6 682

Softgainer 4x week

Hey whats the best program for a softgainer? I have time for 4x gym per week..

Ferhot55‎, Yesterday 06:50 AM
Yesterday, 08:29 AM Go to last post
2 257

Anyone here completely avoid machines?

I noticed lately that free weights, dumbbells, barbells, kettlebells and any other exercise that is done without a machine have me injury free. I don't have tweaks or aches or pulled muscles. I dropped the cable rows, lat pulldowns, leg press, assisted pull up machine and calf raise machine from...

JamSumo‎, 02-16-2020 01:04 PM
Yesterday, 08:09 AM Go to last post
11 505

Let's OHP 2,020,000 lbs in 2020

Recreating ECGordyn's thread from last year. Same rules as before 2019 thread failed, we got 3/4 of the way there, so it's completely do-able. Come on people, let's separate the men and women from the little girls and boys and find out who will press.

OldFartTom‎, 01-01-2020 03:00 AM
5 Pages
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Yesterday, 02:24 AM Go to last post
143 17,463

Science says no more than 10 sets per workout

per muscle group. I'm not sure if I can post a link to external source to not get banned by bot but i just finished reading a lot of articles about studies that found out max of effective set per workout to be up to 10. You can google it by "recommended sets per workout" or alike. I used to...

friendlyfire31‎, 02-14-2020 03:54 PM
Yesterday, 01:59 AM Go to last post
20 1,306

Question Uppler/Lower Program

I have been doing bodybuilding for 9 months and i did fullbody during this time. i want to prepare new program. Upper body Bench Press 4x10-8-8-6 Dumbbell Fly 2x10 Pullover 2x10 One hand dumbbell row 4x10-8-8-6 Lat pull down 4x10-8-8-6 Military press 4x10-8-8-6 Close grip barbell shrug...

sensiz62‎, 02-14-2020 03:30 AM
Yesterday, 01:55 AM Go to last post
5 640

2 from 3

I work legs every monday and trying to cut back on the amount of exercises im doing to avoid over training. im wondering which two from these 3 exercises should i rotate? Hack Squats via Machine Bulgarian Split Squads Walking dumbell lunges im already going the following as part of my legs...

Darragh85‎, 02-16-2020 11:37 AM
02-16-2020, 10:36 PM Go to last post
5 387

Exclamation Need advice. From skinny to large.

Hello everyone, I am 6ft tall about 176. I’ve been a runner and skinny my entire life. My diet if you will is limited. I drink a coffee with a protein bar sometimes and eat chicken salads for dinner. Clearly I’m not taking in hardly any calories. I’m going to follow this plan;...

Tazmantay‎, 02-16-2020 04:23 PM
02-16-2020, 10:18 PM Go to last post
5 389

Longshot: help me find this book!

There is this bodybuilding book that I read when I first started lifting in high school (circa 2005-2007). I feel like it had chapters that were each a step, and was centered on being anabolic. I even remember a few of the very specific steps/guidelines (i.e., avoid acetaminophen, avoid soy...

GreenTempo‎, 02-16-2020 08:18 PM
02-16-2020, 08:18 PM Go to last post
0 268

Hey I’m a power lifter

Hey, I am a power lifter and I want to know tips to increase my bench squat and deadlift Height: 5’10 Weight:185 Bench: 250x5 Squat: 325 Dead lift: 415

Nigyver‎, 02-16-2020 04:57 PM
02-16-2020, 04:57 PM Go to last post
0 278

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