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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
178 Pages
1 2 3 4 5 ... 178
5,331 699,254

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
89 Pages
1 2 3 4 5 ... 89
2,649 610,294

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
24 Pages
1 2 3 4 5 ... 24
04-17-2018, 12:06 PM Go to last post
694 256,416

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
17 Pages
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04-12-2018, 04:11 PM Go to last post
509 233,155

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 7,840

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
21 Pages
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03-03-2018, 07:07 AM Go to last post
628 791,811

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 1,754,970

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 55,669

İs fierce 5 good program for a novice who wants to build muscle and strenght fast?

İm a beginner i want to start lifting again. A couple months before i was doing starting strenght for 3 months And i quit because i move to another city and i wasnt progressing good because of my form on the lifts i think. My diet is very good. İ track all my calories macros. İ want to start...

scartssue‎, Today 09:06 AM
3 38

Starting to think I'm just not cut out for this

I'm 190 and 20% bodyfat. I've been lifting for years. I have a "skinny fat" body type - kind of a cross between an ectomorph and mesomorph (worst of both worlds). I am kinda thin boned so while I have been able to pack on some muscle, it doesn't really stand out. I lift 2-3 days per week...

lance2412‎, Yesterday 10:03 AM
2 Pages
1 2
38 411

Exclamation Mcgregor chest workout

I want to ask about the chest of Conor Mcgregor. people says you cant change muscles shapes. but on some photos his chest diferent. do you know some chest exercises for this shape? Thanks guys

mmammamma‎, Yesterday 12:59 PM
Today, 09:41 AM Go to last post
5 178

Is it good program?

Is it good workout program? Legs - Squat - lunges - leg curls - Leg extension/ leg press - calves raises Push

ShadowSRB‎, Today 08:56 AM
1 64

Bulk Training Program

Searching for a new training program that is good for bulking. Been lifting over a year. About 6ft and around 90kg. If anyone knows of any either free or paid, please let me know. Cheers

JasTC‎, Today 05:03 AM
3 95

Nothing to show. What am I doing wrong.

Please give me some legitimate and helpful advice please. Stats:44 yo 6'8" 269lbs. Started a 3x week starting strength program in October 2017. Switched to F5 around Feb 2018. Diet is I eat fairly well, I'm a T2 diabetic so I'm trying to watch that. I've worked out religiously and not missed a...

Ckdjim‎, Today 06:05 AM
7 149

can someone help me

hi guys . First sotry if this isnt the right place to post this and for my english too. in 1.88 m and 60 kg i was a computer guy until 3 years ago and i got rounded shoulders forwarded neck and kyphosis i joined gym 2 weeks ago im working on program . monday- chest tuesday-triceps biceps and so on...

kamaelito‎, Today 02:01 AM
1 128

Need to know if program suits goals :)

Hi, I'm trying to cut from 29% BF @205 lbs, am ingesting roughly 18-1900 clean cals and getting min 500 cals from proteins daily. My workout is the A/B alternate type, heavily based on SS. Off days I walk at least 10k steps: Sample Workout: Workout A: Squat: Bar 2x5 95 1X5 ...

anugrah1987‎, Today 05:33 AM
1 109

What type of training should I do?

Hello, I am 173 cm/ 5 feet 8 tall and weigh 69 KG / 152LBS. I don't weigh alot but I do have fat on my body. I want to lose the fat for the summer. Now I don't know if I should focus cardio or do it by going to the gym. And what should my nutrition be? A small info would help me a long way. I'm...

Roberto2305‎, Today 02:35 AM
Today, 04:47 AM Go to last post
1 123

Am I doing too much volume? (i know this is aked a lot)

So I'm really new to the forum, have read quite a lot here and I'm a bit suspicious now that i might be working out too much and I would like you guys help actually figuring out if I'm doing too much volume. Things to consider: 1. I work out at 5 am. Monday to Friday 2. Only have an hour to...

Marosteeha‎, Yesterday 09:30 AM
12 258

İcf 5x5 vs fierce 5x5 for more bodybuilding goals

İ want to start icf 5x5 but ppl say it has too much volume. But im eating on calorie surplus so i dont think its gonna be a problem. And my main goal is bodybuilding asthetics. But fierce 5 look good too. İ dont know which type of routine should i do.

bzyspecial‎, 04-17-2018 09:42 AM
2 Pages
1 2
Yesterday, 10:34 PM Go to last post
58 1,127

What do I do first...cut or bulk?

I posted once a few weeks ago. I'm a 20 year old male, only 5'7 and 140 lbs. I started stronglifts 5x5 full body workout this week (squat every day, alternate bench/barbell row, or military press/deadlift every other workout) and it went well; I already feel better. However, I still can't get...

northdakotaboy‎, Yesterday 09:14 PM
Yesterday, 10:26 PM Go to last post
2 124

"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
240 Pages
1 2 3 4 5 ... 240
Yesterday, 09:40 PM Go to last post
7,176 1,067,203

Let’s squat 10 million pounds!

... in 2018 Since no one has made a squat thread this year, I thought it would be cool to do something a little different. So instead of just counting reps, multiply your reps by the amount of weight lifted, then add your total to the previous total. I think this will be more interesting...

Sweetums6000‎, 01-03-2018 08:42 PM
13 Pages
1 2 3 4 5 ... 13
Yesterday, 09:36 PM Go to last post
382 22,859

HELP: bulk of cut?

I’ve been yo yo dieting for about 2 years now and haven’t made too much progess. I am currently 5’9 170 lbs and am not sure if I should cut to around 10% and then start a steady bulk or slow bulk for at least 6 months to pack on some much needed muscle and then cut. bf% is about 13%

rarnold254‎, Yesterday 04:39 PM
Yesterday, 06:53 PM Go to last post
2 103

Cool Let’s Pull 50K Deadlifts in 2018

All Conventional/Semi-Sumo/Sumo Deadlift repetitions: Count all reps including warmups. “The meet don't start until the bar hits the floor” Don Blue

Nebamartinez‎, 01-06-2018 11:50 AM
7 Pages
1 2 3 4 5 ... 7
Yesterday, 06:48 PM Go to last post
183 10,969

Improving Cardio?

Hey I’m new here and not sure where to turn so I came here in hope of some possible answers! I’m a 21yo female, I have been active all my life playing football, however I have always had bad cardio and it has held me back in sports. I go to the gym and train hard 5 days a week, I do wrestling...

iChloe‎, Yesterday 05:24 PM
Yesterday, 06:04 PM Go to last post
3 186

Wink Push/Pull/Legs advice for a Security Officer.

Hello fellas. I need some advice to build a push pull legs workout. I work as a Security Officer in a Private International School in Portugal, 5 days a week with weekends off. My schedule is from 8 am till 5 pm. I workout at 6 pm (i make my pre workout meal in work). What i am looking for is a...

SirHoffman‎, Yesterday 02:31 PM
Yesterday, 04:29 PM Go to last post
2 146

Program Critique

Finishing up week 10 of my own-personal made workout program. Though only week 3 of my bulk. (first 4 weeks of were in a cut, 3 in maintenance). Will be in bulk for next few months. Looking for advice, additions/subtractions, continue as is, or anything else of what I'm doing. Monday -...

TxMRF‎, 04-19-2018 09:11 PM
Yesterday, 04:22 PM Go to last post
2 176

Talking Is this a good split?

Monday: back,chest, abs Tuesday: arms Wednesday: legs and shoulders Thursday: back, chest Friday: arms and abs I'm planning to switch to this routine in two months cause I'm training 3 days per week and I'm making progress but I feel like in two months this won't be enough so what u...

Tomaslega‎, Yesterday 09:50 AM
Yesterday, 03:29 PM Go to last post
1 132

Best results for minimal effort?

For me and many others fitness is not a lifestyle. We want optimal health (hormones, immunity etc.), looks and condition with the least effort. So I'd be interested in your view on my current minimalistic "program". It includes: -5X5 workout 3 x week: A Front squat Military press

Late82‎, Yesterday 05:21 AM
Yesterday, 02:22 PM Go to last post
12 316

Wondering if I'm doing this right

Hey guys, so I've been practicing Lazar Angelov's Rest Reduction Training for the past couple of years. Here is a link to the original post: I've made the following adjustments to the routine and have been following...

BPH1994‎, 04-11-2018 09:43 AM
Yesterday, 02:17 PM Go to last post
20 553

Best workout for an ectomorph

Hello, After a few failed attempts at gains I decided to search a training program that would work for me, an ectomorph. After searching for a good plan I came to some very contradicting tips : 1) Some say you should do medium (8-12) reps, some say 3-5 is the sweet zone 2) Some split the...

notthestone‎, Yesterday 12:38 PM
Yesterday, 02:07 PM Go to last post
3 210

Hello i need advice please

So im needing some advice on my back workout, I've been hitting the gym after a 3 year layoff for 5 weeks now and seem some nice gains in strength and thickness (finally have my nutrition down :D ) However whats nagging me is my back routine Im only doing 2 sets of 15 warmup and 2x10 working...

Mbt1990‎, 04-18-2018 04:28 PM
Yesterday, 01:29 PM Go to last post
12 328

Smile i need advice :)

I want to be able to do parkour and Calisthenics some flips but i can't even do a single pull up and I can do 10 push-ups I started to jump rope 5 days/week and cycling 2 days /week I started training 2 weeks ago. I went to the gym and I need a program so i can reach my goal :) can u advise me...

m7ppp5‎, 04-19-2018 12:59 PM
Yesterday, 01:15 PM Go to last post
6 206

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