Post New Thread
Page 1 of 21 1 2 3 11 ... LastLast
Threads 1 to 25 of 503

Forum: Workout Programs

What workout is best for your goal?

Last Post
Threads Posts

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

    Forum Actions:

    Forum Statistics:

    22,081 2,627,300
  2. Discuss Olympic lifting and your personal programs.

    Forum Actions:

    Forum Statistics:

    4,103 62,541

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
214 Pages
1 2 3 4 5 ... 214
6,412 844,416

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
28 Pages
1 2 3 4 5 ... 28
832 377,459

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 to 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, Today 08:29 AM
0 124

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
19 Pages
1 2 3 4 5 ... 19
Yesterday, 08:52 AM Go to last post
555 317,843

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
2 Pages
1 2
11-19-2018, 08:39 AM Go to last post
48 47,897

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
94 Pages
1 2 3 4 5 ... 94
2,812 691,388

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
22 Pages
1 2 3 4 5 ... 22
11-12-2018, 01:30 PM Go to last post
656 880,280

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
1 2 3 4 5 ... 365
04-19-2016, 01:44 PM Go to last post
10,927 1,957,222

"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 08:03 PM
256 Pages
1 2 3 4 5 ... 256
7,652 1,235,884

Can this workout program actually work?

I didn't try it yet but i based it on my equipment. Is it possible to get ripped with this? Monday - Chest and Back Tuesday - Shoulders and Arms Wednesday - Legs Thursday - Chest and Back Friday - Shoulders and Arms Saturday - Legs Sunday - Rest

builda123‎, Yesterday 06:22 AM
Today, 01:16 PM Go to last post
27 476

Chin ups to increase muscles

I've never practiced any weight lifting in my life, am an ordinary 21 year old guy. About four months ago I started doing pull ups for an army exam and I got from 0 repetitions to 8 as of now. Now I'm interested in building arm muscles, specially forearms and biceps. And I have an impression...

victorfehr1‎, Today 09:57 AM
Today, 01:14 PM Go to last post
3 108

Workout program 2x a week, is this good?

Hello, I can only manage to workout twice a week, so I've created this workout program. Please tell me if this is good. Thanks. Day 1 Squat - 3x5 Bench - 3x5 Bent Over Row - 3x5 Tricep Cable Pulldown - 3x10

DivineStrength‎, Today 12:43 PM
Today, 01:14 PM Go to last post
3 78

Question Over training ??????

Hi I currently started reading about overtraining and was curious what people think I am training 6 days a week for the last 2 months and trying to hit every muscle group twice a week as it follows chest and legs then bicep triceps and back with shoulders .I do 3 to 4 exercises per muscle group...

alexflavius‎, Today 07:42 AM
6 167

Are 3 days upper/lower split effective ?

Hello, I'm a woman and i want to "restart" to lift weights, i've been lifting for three weeks.I also want to lose a little bit of fat so i'm in a calorie deficit and I don't have enough energy to workout more than that. I'll try to bulk later but for now on I just want to be more toned, have...

nihon96‎, Today 11:15 AM
Today, 11:48 AM Go to last post
1 90

Push Pull legs help :)

Hello , I made my PPL legs routine and need to ask someone with more knowledge to help me. Push Flat bech press 4x8-12 Incline dumbell bench press 4x8-12 Cable flies 4x8-12

NitroDaxs‎, Today 11:46 AM
1 72

The Progressive Overload Rep Scheme that has Worked Every Time for Me

I've used this scheme, or at least something very similar to it, on bench and squat, and every single cycle I've used it for has yielded me new strength and size gains. Here is an example of what my bench progression would like like, using progressive overload on a set-by-set as well as a...

NEGuy19‎, 11-19-2018 05:19 PM
20 539

What do you think about this full body routine? (based on davisj3537's template)

So I haven't been serious about lifting for the past couple of weeks, and i want to get back in shape. i went to the gym a few days ago just to see where my numbers at, and here's where my lifts are: Squat: 245x5 bench press: 195x5 deadlift: 290x5 OHP: 105x5 bent over row: 170x5 here's the...

johncena596‎, 11-17-2018 07:01 PM
2 Pages
1 2
Today, 11:04 AM Go to last post
33 1,029

Four Month Bulk Progress Pic

Been doing well so far and I’m definitely noticing some gains, especially in and around my chest. What do you think so far? I hope I’m not gaining too much fat. As far as stats... Bench 155 (3x5) to 200 (3x5) Squat 200 (3x5) to 310 (3x5) DL 165 (3x5) to 250 (3x5)

JorgeDeBano‎, Today 09:11 AM
2 113

RIght side larger than left side. How to fix?

So idk how this happened but the difference in shoulder and lat is pretty significant. Suggestions?

skwat1234‎, Today 09:58 AM
Today, 09:58 AM Go to last post
0 91

Help needed, looking for a good workout program for sports and performance

Im looking for help making a good workout program for miself. I'm a tennis player, not pro but serious competing in tournaments, leagues etc.. As a tennis player I need alot of explosiveness and strenght from my legs, core, but not really too much mass in the upper body, also need...

BuildKing‎, Today 01:55 AM
Today, 09:56 AM Go to last post
1 137

Unhappy Im overweight :\

Im not motivated to do anything, i want to, but when i try it just end up giving up, im 287 pounds im 16 and 6 foot tall, i just want to be skinny again, i miss it so mutch any tips on getting motivated?

TheHolyCrusader‎, Today 01:14 AM
Today, 09:56 AM Go to last post
1 122

My situation, need some advice...

I trained around 1 year, then took 9month break up. Came back to training 1,5 month ago. I've been following Fierce 5 program since, and here's my progress: - I height 5'11 = 172cm ,i weight 68Kg i also count the bar weight below. Starting point - Progression. Squat 20Kg - 40 Kg Bench 20Kg...

xln021‎, Today 06:23 AM
Today, 09:54 AM Go to last post
1 88

Fierce 5 Lat Pulldown Substitute

What's a good substitute for the lat pull down? I just started the Fierce 5 this week and don't have a lat pull down cable system on my bench. Looking for an alternative.

USMCSemperFi03‎, Today 08:02 AM
8 153

Rep ranges

I’m currently using the bare bones Viking program. Let’s take the bench press: he prescribes using 4 sets to accomplish 32 reps. Let’s say workout progresses as follows: Set 1: 12 reps Set 2: 9 reps Set 3: 7 reps Set 4: 4 reps Would I get the strength benefit from that 4th set because...

reignman76‎, 11-18-2018 03:52 AM
3 Pages
1 2 3
Today, 08:10 AM Go to last post
71 1,391

Getting a good routine set up.

Ive recently joined back up to the gym ( 4 years since I last trained) and I'm now training by myself due to work and other stuff I used to train with other people, I've been reading up and trying to set up a good workout routine, I like the push pull legs split idea but I'm not sure if I have...

walkleyowl‎, Yesterday 12:48 PM
Today, 07:45 AM Go to last post
11 349

Can't progress with ICF

I've been lifting for 7 months and for the last 3 months been following ICF, but I can't add the suggested 2.5kg to the bar each workout. I'm 15, 5'7 and 120lbs so could this be to do with my age? Or maybe it's my diet? My numbers are: 47.5kg bench 5x5 40kg bent over row 5x5 28.5kg OHP 5x5...

JLI88‎, 11-09-2018 04:38 AM
Today, 06:13 AM Go to last post
20 718

Smile Need for a new program

I have been on starting strength and recently started skipping the squats on wednesday since it was hard to recover and i'm also deadlifting only once a week since i think that's better for overall recovery and long term progression. Before I did ss i did my own u/l programs and stuff like that. I...

Dylan378‎, Yesterday 08:51 AM
Today, 06:10 AM Go to last post
4 243

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 09:42 PM
24 Pages
1 2 3 4 5 ... 24
Today, 03:14 AM Go to last post
692 61,327

Is it worth returning to a novice program in my situtation?

Height: 5'5 Weight: 129 - 149 lbs S: 45 - 190 lbs (one rep) Bench: 30 lbs (used DBs) - 100 lbs (one rep) Deadlift: 95 - 190 lbs (one rep)

Odifududix‎, 11-19-2018 09:08 PM
Yesterday, 11:59 PM Go to last post
3 286

Wondering if

Is there already a thread which explains what muscle groups you train with particular exercises?

fitmon1‎, Yesterday 09:59 PM
Yesterday, 10:05 PM Go to last post
1 117

Are genetics as important as people say?

I've been working out for 2 years now, and have lost 110lbs. I've been trying for a year now to put on muscle without putting anything synthetic in my body, but it doesn't seem to be working. At what point does someone give up their dreams of competing and give way to the fact that he just...

JPComeau‎, 11-18-2018 10:22 AM
Yesterday, 09:22 PM Go to last post
11 427

Shoulder Plateau

I have been doing standing shoulder press (infront of face) 6 reps x 4 sets, with 2min rests. I have been increasing weight by 2/3kg every 2/3 workouts. I have been avoiding increasing the weight I lift if I feel my form is too fast. This is my 5th workout without increasing the weight as...

hoax843‎, Yesterday 08:13 PM
Yesterday, 09:05 PM Go to last post
3 103

How often do you Deadlift and Squat, need some help.

My goal is overall strength and power, and also core strength. Currently i am dead lifting 1 time per week and squatting 1 time per week, trying to add 2.5 - 5 pounds to my working sets every week. I feel that i am really lacking in lower body strength due to when i was young and dumb not...

yukonblu‎, Yesterday 06:52 PM
Yesterday, 08:46 PM Go to last post
5 225

Forum Information and Options

Thread Display Options

Use this control to limit the display of threads to those newer than the specified time frame.

Allows you to choose the data by which the thread list will be sorted.

Order threads in...

Note: when sorting by date, 'descending order' will show the newest results first.

Icon Legend

  • Contains unread postsContains unread posts
  • Contains no unread postsContains no unread posts
  • More than 50 replies or 300 viewsHot thread with unread posts
  • More than 50 replies or 300 viewsHot thread with no unread posts
  • Closed ThreadThread is closed
  • Thread Contains a Message Written By YouYou have posted in this thread

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts