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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 VII

Part 1: Part 2: Part 3: Part 4: Part...

nightanole‎, 11-07-2020 07:13 AM
3 Pages
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Yesterday, 12:24 PM Go to last post
86 9,575

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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12-01-2020, 03:35 PM Go to last post
682 740,349

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
33 Pages
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960 887,042

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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10-23-2020, 09:05 PM Go to last post
688 1,289,267

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
100 Pages
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2,987 1,116,516

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
1 2 3
09-08-2020, 10:44 AM Go to last post
80 287,903

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 2,663,463

Let's chase new totals for the end of 2020!

Following this recent thread: Let's see how seriously we can train until the end of 2020, and see who makes the most improvement. Show everyone you're the biggest dog on the block while also...

ECGordyn‎, 09-08-2020 09:47 PM
12 Pages
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Today, 01:27 AM Go to last post
349 39,342

Help with program

I'm trying to set up my program. My goals are to improve my core lifts and put on muscle. I am an intermediate weightlifter who's looking to spend less time in the gym. I was hoping to do the type of workout program where you do lower volume strength workouts early in the week and higher...

North5evil‎, Today 12:04 AM
Today, 12:43 AM Go to last post
1 90

Question Upper Split Critique

I'm currently in the first month of an upper/lower 4 day split, and was hoping to get your thoughts/critique on how my UPPER days look. Mon/Thurs - Upper Tues/Fri - Lower Upper A Bench Press - 3x 6-8 Bent over Barbell Row - 3x 6-8 Standing overhead press - 3x 6-8

KRich227‎, 11-29-2020 05:12 PM
Yesterday, 06:58 PM Go to last post
5 652

Bro Split Lovers Get in Here

This thread to is to show appreciation for those that love bro splits (not the chest and bi everyday) but the 1 x bodypart per week workouts. I know the science says more frequency but damn, reality hits me in the face whenever i meet someone huge or aesthetic. 99% of them are on bro splits, i...

alain‎, Yesterday 05:22 PM
Yesterday, 06:46 PM Go to last post
4 181

Best workout programming!

What is the best place to learn about different styles of bodybuilding training? I'm looking for literature to improve my own lifting. I get most of it now from people like Mike Israetel, Greg Doucette, Mike Mentzer's book, and so on. Is nasm the best place to learn these things? I have a similar...

FFJacob‎, Yesterday 10:57 AM
Yesterday, 06:00 PM Go to last post
3 180

Heavy squats and deadlifts in the early AM?

Does anyone else here train in the early morning? What are the risks to heavy squatting and deadlifting within a short period after waking? I know the spines discs are filled with fluid, but how long do you think this takes to drain to ensure the spine is safe for heavy loading? Through basic...

CatsAndMice10‎, Yesterday 03:55 AM
Yesterday, 04:47 PM Go to last post
15 396

15 minutes a day workout

Hi! Since a few years I do a 10 minute full body HIIT workout every morning, but would like to build a bit more muscle without changing the frequency/ duration much. There are two main reasons I want to stick to a daily but short workout: 1) Short workouts work way better for me because of...

potatobear‎, 11-30-2020 02:48 AM
Yesterday, 11:34 AM Go to last post
9 691

I want to get stronger

Hello, a little about me. I'm 22 about 6'0 and I weigh 216lbs. I'm not super high on bf% probably around 15%. I got like 16" arms cold prob 16.25 with a pump. I'm pretty big in general. Best lifts to date: Bench press: 225 for 13 reps. 295 for a single bench Squat: 315 8 reps ATG....

IIliftweights‎, Yesterday 11:27 AM
Yesterday, 11:27 AM Go to last post
0 143

Home workout and diet

Hello! I need to lose around 20KG around 44 pounds, at 1.79m, i think 5.8. I don't have a set time goal for this because I don't want to get discouraged if I don't achieve it. Because of the situation, I don't have access to a gym at the moment, however I did get a few stuff for my apartment: -...

AndreiR‎, Yesterday 03:21 AM
Yesterday, 10:11 AM Go to last post
1 198

Resistance bands workout, doing too much?

Hi guys, sorry if this has been asked previosly I can imagine you get thousands of these threads.. New here and was a lurker but now ready to start working out. Gyms are closed here due to covid, probably until februari atm. I got myself some resistance bands tubes and getting some normal bands...

FUBAR91‎, Yesterday 03:48 AM
Yesterday, 09:47 AM Go to last post
4 233

Looking to get slimmer!

Hello all I'm writing this post because I just spent the last hour scouring this forum for some solid tips/advice I could utilize in my upcoming program and I've been bombarded with soo many contradicting opinions and I just wanted to make a post describing what I'm looking for and maybe someone...

Acromiller‎, 10-28-2020 08:04 PM
Yesterday, 07:28 AM Go to last post
11 2,346

Not gaining strength

The first year of lifting I followed icf 5x5 and got to a 300 bench. 175 ohp. 335 squat. And 415 deadlift. After that I stalled on all lifts. I then tried 5/3/1 the following year No gains on bench. Then I tried 7/5/3 the year after that still nothing. Then mad cow the year after that still...

Johnmush‎, 12-01-2020 08:32 AM
Yesterday, 03:27 AM Go to last post
11 527

Post knee surgery workout

Hey everyone, I'm looking for a 30 day program. I just had knee replacement surgery and have been cleared to workout again. I'm looking for a 30 day program for working out to rebuild strength and get my normal lifestyle back. I'll gladly pay if needed. Can someone give me this? I'm 38 and had full...

Sicoupe06‎, 12-01-2020 07:47 PM
Yesterday, 01:47 AM Go to last post
1 238

Is this a good workout program?

Hi everyone, I'm new here and looking forward to learning more about fitness and diet. Until recently I was a pretty hardcore hiker (at least an hour per day most days of the week). I moved to Texas the beginning of November, and unfortunately there really isn't much hiking where I am now so I...

foodtastesgood‎, 12-01-2020 12:54 PM
12-01-2020, 07:45 PM Go to last post
7 328

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

****EDIT****** Let's OHP 3,000,000lbs in 2020 Replaces previous goal of 2,020,00lbs *************** Recreating ECGordyn's thread from last year. Same rules as before

OldFartTom‎, 01-01-2020 03:00 AM
21 Pages
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12-01-2020, 05:55 PM Go to last post
629 169,860

How should I handle this?

Due to muscle tightness/strain in my pelvic floor, I’m not allowed to do squats, deadlifts or any core work (or anything involving tension in thr core). Haven’t been able to do this for the last 5 months. I am however able to do basically everything else as long as its not extremely heavy or...

chrismanop‎, 11-28-2020 03:14 PM
12-01-2020, 12:27 PM Go to last post
12 1,032

Anabolic Cutting Program - 0% LBM Loss

I've spent the past seven years researching and working on various new theories and programmes relating to body recomposition and getting shredded. I have now finally come up with something which I believe will be of great interest to the community and I am excited to share it with you guys. ...

Aguisa92‎, 12-01-2020 11:44 AM
12-01-2020, 11:44 AM Go to last post
0 304

I am looking to try this routine what can I expect? Suggestions?

The goal here is to grow some overall size and just get more fit. Improve strength endurance physique and energy. What kind of results can I expect if I follow this routine for 2 months or so? Obviously that's a short period of time but I am wondering if its enough to see any noticeable results. ...

darkariel7‎, 11-30-2020 02:48 AM
12-01-2020, 06:57 AM Go to last post
25 928

Would you subscribe to a lifting journal application?

I have heavy duty spreadsheet that allows for multiple ways to view the entered data. It is adaptive to the user in that they choose what stats are and are not displayed, so the view is never clogged with stuff you don't think is important. I have the idea that I could host it to a website and...

MrKasab‎, 11-30-2020 01:26 PM
12-01-2020, 01:22 AM Go to last post
9 538

workout program for Brazilian Jiujitsu practioners

Hey guys During Covid BJJ gyms are closed because its contact sport. Can anyone help with a workout program that helps me to stay in shape

hypomaniac‎, 11-30-2020 02:08 PM
11-30-2020, 08:19 PM Go to last post
1 424

Best skinny guy workout program

I know diet is obviously key, but does anybody have any recommendations for a good gym workout program for a skinny guy to gain muscle/size? I know there are a ton of workouts posted, but it's a bit overwhelming trying to work out which is the best option. Are there any that are particularly tried...

SpiderHam‎, 11-29-2020 01:07 AM
11-30-2020, 03:27 PM Go to last post
4 746

Please critique my PPL (no bench, OHP, Squat and Deadlift)

I'm planning to do a PPLRPPLR. I don't care about strength at all. My goals are aesthetic and injury avoidance. I've done the Fierce 5 program for 3 months but at the end I really hate doing the heavy compound exercices, especially at low rep range. I'd like to know if my program is balanced and...

kalcard‎, 11-25-2020 02:49 PM
11-30-2020, 01:19 PM Go to last post
6 1,262

Strange Situation/Fitness Level i've got myself in

I've tried to use the search function, nothing fits what I'd like to. If there's a more appropriate place to ask this, please advise. I lost around 15 KG doing Keto up until late November last year, or at least extremely low carb combined with bro splits/somethings PPL. I find the challenge to...

chubbsyt‎, 11-30-2020 08:19 AM
11-30-2020, 10:12 AM Go to last post
4 513

Low rep pull ups dangerous?

I’m running lyles GBR upper lower routine, currently doing the powerbuilding cycle. This cycle calls for main lifts to be done for sets of 5 and assistance lifts for sets of 8-12. One of the guys at my gym saw me doing sets of 5 for pull ups and said that I’m asking for an elbow tendon injury going...

dairycorncarne‎, 11-29-2020 11:06 PM
11-30-2020, 02:39 AM Go to last post
4 592

Exclamation How do I get this guys arms & chest?

5'9 Yeah he's got a bit of a tum but how do I get to this mass on arms and chest. Compounds or isolation?

MGTOWpulpit‎, 11-24-2020 11:02 AM
11-30-2020, 01:16 AM Go to last post
8 1,487

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