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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
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Yesterday, 05:31 PM Go to last post
4,797 622,879

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
20 Pages
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Yesterday, 05:32 AM Go to last post
597 184,621

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
21 Pages
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12-09-2017, 08:03 AM Go to last post
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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
84 Pages
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12-08-2017, 04:31 PM Go to last post
2,498 567,297

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
16 Pages
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11-29-2017, 10:27 AM Go to last post
451 186,874

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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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 09:12 AM
05-19-2014, 09:12 AM Go to last post
0 49,699

Question Minimal equipment workout for mass?

You have two 20lb dumbells 2 light resistance bands and a door mount pullup bar a camping cooler you can use as a makeshift bench and an old non digital fan bike. How would you workout to build as much mass as possible with this minimum equipment?

tonytheterrible‎, Today 01:44 AM
1 18

Structured programme for newbie - advice ?

Hi guys, I’ve been even training training on for a year or so a Not followed a structured programme, so just been going in, hitting a typical bro gym split, not made a massive amount of progress at all, if honest I’m 25 92kg Around 27% body fat I’d say 5ft10 So as title says really,...

Mjf26‎, Yesterday 09:04 AM
Today, 02:00 AM Go to last post
7 198

Exclamation Slow Muscle Growth After Years At Gym

Hi, so i've been going to the gym for about 2 years now, i decided to go to the gym to start bodybuidling and wanted to have a good good muscular body. - I go to the gym every monday, wednesday, fridays, and sundays, and restart. Mondays i do legs, wednesdays bis, firdays chest and sundays back....

SharkFrenzy1818‎, Yesterday 11:47 PM
2 82

I'm not getting any stronger

Hey this is my first time posting on this site and I decided to make a post because I'm running into an issue with my workout routine. I'm 16 y/o and I work out every day for 45min-1hr 30min. I admittedly do not eat a very good diet. I usually go to school and bring a plain boring ham cheese...

Peterbro1‎, Yesterday 04:51 PM
Today, 12:18 AM Go to last post
3 102

Too much volume?

With BB now charging for programmes I created my own to follow fierce five (along with alternative routines for a home gym) but with additional routines. I tried it for a month and wondered if this is just too much volume, or not good enough, if so any other programs I could try? The goal...

WaughFitness‎, Yesterday 12:50 PM
Yesterday, 11:57 PM Go to last post
3 139

Help with plateau on All Pro's

Hi guys, I've been running All Pro for about three cycles and am on a big plateau on my pushes. At 5'10'' and 170 lbs I can squat for 8x265 and row my bw without problem but am effn' stuck at bench with 10x145 on bench press and 10x80lbs on standing OHP. I told about it to a guy who trains...

Mithos‎, Yesterday 08:23 PM
Yesterday, 11:02 PM Go to last post
1 92

Thinking of running Fierce 5 now

Since I've gotta my lifts pretty good from 2 months and a week on SS I've looked around, asked questions and think I want yo start running Fierce 5. All I have is a rack/bench/barbell and weights. What can I sub in for the facepulls and Lat pulls. The triceps extensions are obvious, however the...

Ckdjim‎, Yesterday 09:55 AM
Yesterday, 11:01 PM Go to last post
7 213

Is muscle mass indicative of any particular type of performance?

Not sure exactly which forum this would be best in, so I went with my first gut choice of this place since workout programs largely influence which type of strength you are developing in the first place (more than a particular exercises or just losing fat). This might sound kind of backwards of...

GeneralSerpant‎, 12-09-2017 05:27 PM
Yesterday, 10:57 PM Go to last post
7 245

maintaining strength in a cut

I'm about to start cutting in a week, and I want to know what weightlifting program I should follow, during my bulk I mostly did 5x5s and 5 x 3 x 1s, and I'd like to know what to do to keep those gains.

NotAPlane‎, Yesterday 08:47 PM
Yesterday, 09:01 PM Go to last post
1 86

Volume per week

I recently read when exercising the same muscle group twice a week the ideal volume is: Big muscle groups - 60-120 Smaller groups - 30-60 I counted up the average I'm doing PER WORKOUT (no juice) and it's about: Big muscle groups - 96 reps Smaller groups - 90 reps Wtf?

Lionaround‎, 12-09-2017 05:09 PM
Yesterday, 08:49 PM Go to last post
9 291

So many options, which to choose?

So, to start it off I guess I'll introduce myself. I'm a very skinny 15 year old who wants to gain size and strength. I've experimented with bodybuilding, powerlifting, and powerbuilding routines in the past. They include Nsuns 5day 5/3/1, Mike O hearns powerbuilding, Shortcut to Size, Shortcut to...

Mylesj21‎, Yesterday 04:18 PM
Yesterday, 06:38 PM Go to last post
7 169

Post Progress from beginner to advanced?

When it comes to if you are a beginner, intermidate or advanced, would you guys say that the programming factor is one of the most important factors for where you stand as a lifter? Beginner can progress/add weight session to session Intermidate can progress/add weight week to week ...

philip750‎, 12-06-2017 07:35 AM
Yesterday, 05:40 PM Go to last post
24 662

training 5 days a week vs 3 days

Is there any benefit to training 3 days a week? I met a guy who was pretty big and he only goes 3 days when he trains. I suppose if you train for two hours it could be the same thing.

papichulo9‎, Yesterday 03:11 AM
Yesterday, 05:00 PM Go to last post
2 199

Question Best workout for natural guys

Hello guys ! I train for 2 years now naturally. What is the best training program I can use in order to most effectively build muscle mass (not using any drugs) ? Full body workouts where I work 6-8 sets on every muscle group each workout, for 3 days a week ? Or a split routine where I work each...

orba123‎, 12-09-2017 03:34 AM
Yesterday, 04:29 PM Go to last post
20 549

Fierce 5 question....

I have a question about the program FIERCE 5. I was hoping to start this in the next few weeks as I am a beginner and its been recommended loads. My question is where do the Deadlifts come into it?? I have a home gym (weights, power rack and bench etc). He says I have to swap front squat AND Rom...

JReayner‎, Yesterday 01:31 PM
Yesterday, 04:15 PM Go to last post
7 176

[Noob]Need a Workout Plan for a beginner

Hey guys, I am 20 years old and currently weigh at about 135 pounds and am 5'9. Christmas break is starting next week which is a month long and I just wanna do something new with my life and bodybuilding seems that, I have always been pretty skinny for the most part and really would like to have a...

Clutch248‎, Yesterday 11:35 AM
Yesterday, 01:46 PM Go to last post
3 172

Intermediate or novice routine?

Hello, i've been going to the gym for quite a while (3-4 years) ive been on and off, but recently i had to take a month break because of my very physical demanding job at UPS. and im wondering if i should go for a novice routine like regular stronglifts or SS or something like texas method or...

johncena596‎, 12-09-2017 03:25 PM
Yesterday, 12:31 PM Go to last post
17 384

Skinny fat to 6pack

Hello, I know there are alot of articles on this subject and I read alot that have conflicting information so im just trying to get more advice from people who have been in this exact situation so ill get right to the point. I joined theater for college and am going to have to take off my shirt...

ryanwilliamrich‎, 12-08-2017 10:51 AM
Yesterday, 12:14 PM Go to last post
7 398

Smile A few questions, can anyone answer to help out a little?

Hey so as the title says i just have a few questions, if im just starting out would a 5x5 be best time of program and would i still get muscle gain im just starting btw. or the likes of an upper/lower split. aswell, do i have to be extremely strict on eating, or does it matter what i eat...

Premeo211‎, Yesterday 11:04 AM
Yesterday, 12:13 PM Go to last post
4 130

can anyone recommend a program for me

Good evening ladies and gents, I'm currently back in the gym again since 2015 . I have my nutrition plan down pack. Just need to know which program would be perfect for me ? Im 23, 5'8 ,and weigh 148. I am trying to put on 10 pounds, so I'm bulking. Im familiar with weights and what not so I'm not...

thatgrayboi‎, 10-20-2017 06:09 PM
Yesterday, 11:01 AM Go to last post
9 307

17 Year Old Male - Where do I begin?

I'm 17, 5'10, and about 250 lbs. I am obviously overweight, and I'm thinking of what I want to do once I get out of school, and I would really like to choose the Army as a career. I am going to start going to a local gym, but I honestly dont know where to begin in terms of exercise. Obviously...

bounty00‎, 12-09-2017 06:57 PM
Yesterday, 10:45 AM Go to last post
3 185

ryan hughes' cutting program

opinions on this? starting it tomorrow and plan on running it until i lose my body fat and can start bulking on clean calories

justBelieve33‎, 12-09-2017 07:26 PM
Yesterday, 09:51 AM Go to last post
11 225

Advice for training schedule

Hi All, I couldn’t find an article about it so I’m asking here: what is the best schedule for training, can someone give me an advice how should I split my training, what to do in the morning and in the evening of the same day?

odedraman‎, Yesterday 06:07 AM
Yesterday, 09:16 AM Go to last post
1 124

Linear progression + backoff sets?

Im trying to plan my workouts with some kind of progression and periodization. My goal is hypertrophy. I have been looking at the linear approach, where intensity goes up and volume goes down. But this should be more aimed to adding strength. So I sumbled accross this link, where the author simply...

onoffondk‎, Yesterday 07:55 AM
Yesterday, 08:07 AM Go to last post
1 127

Texas Method or Madcow Modification

I am currently on a cut but in 2 months would like to go back to building more strength. I previously used starting strength and 5/3/1. When I got up to 5/3/1, my schedule at work became eratic and I could only guarantee that I would make it to the gym on Saturday, Sunday, and Wednesday. What I...

HCyanide‎, 12-09-2017 04:01 PM
Yesterday, 07:21 AM Go to last post
3 193

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