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Forum: Workout Programs

What workout is best for your goal?

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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 01:07 PM
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Today, 08:10 PM Go to last post
3,014 1,198,499

Sticky Thread Sticky: AllPro: A Simple Beginner's Routine part VII

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

nightanole‎, 11-07-2020 06:13 AM
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05-09-2021, 05:19 AM Go to last post
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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
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04-16-2021, 12:31 AM Go to last post
704 821,185

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
24 Pages
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04-15-2021, 08:12 AM Go to last post
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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
3 Pages
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03-17-2021, 07:01 PM Go to last post
84 336,664

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
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01-08-2021, 04:28 AM Go to last post
964 983,856

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 2,780,031

How-To | Planks for Beginners

How to Do the Perfect Plank If there’s one exercise we all love to hate and hate to love, it’s this one. A plank is a simple, effective bodyweight exercise that requires no equipment and can be performed just about anywhere (well, use your judgment). Holding your body (light as a feather) stiff...

dafei‎, Today 08:40 PM
Today, 08:40 PM Go to last post
0 11

Rate beginner routine/10

So after working out with a lot of friends, giving them pointers, I’ve become overloaded with request for programming. With that, I decided to package it in a neat little format. The different exercises aren’t listed, as I like to leave the option of what movement to do to the individual but the...

BeginnerGainz‎, Today 05:51 PM
4 116

How much isolation i need for arms ?

Hey, quick question here. I train classic fullbody training 4x per week. I dont do any isolation exercises for arms (they grow from chins/dips etc.) but i decided that i wil add some isolation for them. I just dont know how much and how often. Do you think 2x per week 1 exercise per BIC/TRIC for 3...

BBforum5‎, Today 04:19 AM
Today, 08:12 PM Go to last post
5 218

issue of Tibialis anterior muscle

I had, especially once a time but still now, a trouble that is not recognized from fitness websites. As you read in the thread title, it is the forgotten muscle: Tibialis anterior! Would you remember that is exists when you feel leg pain? and cannot run nor workout? I have thought as...

Lastworkout‎, Today 12:50 PM
Today, 07:49 PM Go to last post
2 103

Light weight, medium reps, HUGE gains?

There are a few guys at my new gym who are big and lean. I watch them lift low weight for about 8 reps, sometimes half repping, yet they are huge. One example: dumbell curls, 3 sets 25lb - 8 reps 30lbs - 8 reps 35lbs - 8 reps The lifts are not slow (not fast either), not pause reps, not...

sethd2005‎, Today 10:52 AM
Today, 07:41 PM Go to last post
5 174

The Do's and Dont's Of planking

plank is one of the best exercises but its very important to do it properly i found this youtube video very useful so ... you're welcome ;)

Saeed65‎, Today 07:16 PM
Today, 07:16 PM Go to last post
0 57

No Equipment WORKOUT FOR Beginner

*************.us/64946579380438 45 MIN BOOTY *************.us/64946579386841 6 PACK ABS For Beginners *************.us/64946579386891 20 Min ABS Workout *************.us/64946579386926 Daily Routine for Flexibility-15 Min. Full Body Stretch *************.us/64946579386962 Full Body...

RALAXIIII‎, Today 04:20 PM
Today, 04:20 PM Go to last post
0 64

Arrow Planking Videos and Motivation

What is Plank Exercise? A plank exercise is the best exercise to strengthen your core and abdomen. These exercises strengthen your hips, lower back, and abdomen and improve your body balance. It is used in yoga, by professional boxers, and sports like hockey, cricket, and football. Benefits of...

SmartGym2021‎, Today 03:38 PM
0 88

My workout routine

Hey everyone! I'm a 18 year old boy who recently started to workout really hardly. But it's not best if you workout everyday and don't let your body rest. Then I found an audiobook which helped me a lot. It's the: Bodybuilding: Meal Plans, Recipes and Bodybuilding Nutrition: Know How to Eat for...

attik‎, Today 02:46 PM
Today, 02:46 PM Go to last post
0 57

Poll Poll: (*almost* full) body building...

what muscles of body cannot we train? (I am considering "normal" fitness enthusiasts, not the ones about I read on Italian websites that do only upper body workouts but excuse themselves with amateur soccer match). firstly, discard non-striated muscles for obvious reasons. then discard head...

Lastworkout‎, Today 01:56 PM
0 112


So I’m wanting to get something to supplement my treadmill walking to help with my diabetes. I’m in okay shape but I do have bad knees but that doesn’t stop me. Wanting to get some flexibility too to combat my stiffness. So I’m undecided between kettlebells or TRX system. I’m looking for something...

DCMCDOGWOOD‎, Today 04:28 AM
Today, 12:23 PM Go to last post
7 209

how many days a week is max possible to train legs?

i am starting back up at gym & i am really motivated to grow my legs. i was wondering what is the max days per week i should train them for the most effective rest etc. any help would be appreciated 😁

rackc35‎, 05-08-2021 03:05 PM
Today, 10:40 AM Go to last post
11 861

Beginners working out same muscles multiple times a day

I knew people who could do less than 10 chin ups and wanted to hit 20 chip ups. We all tried max repping, but that seemed to not improve us very fast. Then someone who could do 20 told us how he got there. He did half of his max reps, which for us would be 5 reps, and did that 5x per day, spread...

Darkius‎, Yesterday 11:13 AM
1 222

Question Just started PPL, I feel like I'm missing something.

Hi, I'm 17 and just started a PPL split using my home gym (a basic incline bench with a rack built in, 17lb barbell, some plates, 10lb dumbbells, and resistance bands on the way). I'm quite a beginner so I'm wondering if my routine is missing anything or could be optimized more: Push day: Bench...

mumbomode‎, 05-09-2021 01:02 PM
4 811

working from home program is it good?

hi, I am male/31, 5'8'' 140 Pounds, about 18%-20% body fat, starting a lean bulk with 10% surplus, I cant go to the gym for diffrent reasons,so here is what I do at home: 3 times a week, weighted pull ups X3 weighted chin ups X2 weighted push ups X5 lateral raises X4

userB2GU7EDRT3G‎, Yesterday 11:30 PM
Yesterday, 11:30 PM Go to last post
0 187

Let's Squat 5,000,000 pounds in 2021!

2018 we had a squat thread, goal 10,000,000. We got almost 4,500,000 that year if I remember right. This year, all free weight squats count: barbell, dumbbell, kettlebell, water bottles, bricks, backpack full of books, concrete plates, heavy pole, or anything you've got to squat. Just weigh it...

ECGordyn‎, 01-10-2021 05:24 AM
6 Pages
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Yesterday, 08:49 PM Go to last post
157 37,960

Quick question from a 50 year old beginner

I was just wondering if the stickies are good reference points to use to start learning what to do when I work out, since i have no idea where to begin, as in what exercises to do to obtain my goal? Thanks for reading

Faintestidea‎, Yesterday 01:36 PM
Yesterday, 04:21 PM Go to last post
2 250

Effective programme for a working father of 3?

Hi all! I'm a 34 years old male. My height is 175 cm and I weigh 68 kg. I have three kids from age 1 to 9 and a full time job. I would like to start weight lifting again. The past 10 years I have done Stronglifts each year, had a break (due to anything from sickness to travel) and then repeat,...

FatRonaldo9‎, 05-10-2021 04:18 AM
Yesterday, 11:16 AM Go to last post
6 740

Drop Set instead of second exercise

Hi... I am not a very advanced lifter and looking to get some of my thoughts co-signed (or ridiculed) by some people more advanced than me. I am doing a dza push/pull plan for some time (I train seriously since the year of 2018, barely missed a workout, and train off and on for 10 years...

bigbaba1‎, 05-13-2021 04:34 AM
05-13-2021, 06:57 PM Go to last post
9 511

Help - Long 3 day full body workout. Is it okay?

Hey everyone, So I've been working out consistently for the past 2 years, but the thing is that until march I was doing strictly calisthenics (bodyweight workouts). Roughly a month and half ago I decided to make a change and start going to the gym instead. Until mid July I'll be very busy with...

IdoEZ‎, 05-09-2021 04:42 AM
05-13-2021, 10:33 AM Go to last post
4 766

Programs similar to 531?

I ran 5/3/1 with PR sets for several cycles and put on a decent amount of weight to my lifts. Is there any programs similar to Wendlers where you shoot for rep PRs almost every session? I like the program but I'm starting to get bored with it even with changing up my supplementary work and...

WapanCakes‎, 05-11-2021 07:39 PM
05-13-2021, 04:32 AM Go to last post
11 640

want to build muscle ..... diet tips

Hi guys , not new to the gym but new to this site. Looking for some advice really ..... Want to build my chest up and build my arms up - my main goals. Nothing crazy but would like good definition and size. I’m 5ft 10 , 11 st 5 and at around 12.5% bodyfat. I used to have a belly and...

JG95capt‎, 05-13-2021 01:46 AM
05-13-2021, 01:50 AM Go to last post
1 376

Finally 12 straight weeks of lifting done...nothing to show for it lol

This was my 12th week, it's been a low stress week after performance finally started to decline last week, been yawing between sets. I remember being told here to first lift for at least 12 or so weeks before making any conclusions and that was my main focus-to show up every time and never miss a...

Animal2692‎, 05-07-2021 05:06 AM
5 Pages
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128 4,490

30 minute hypertrophy

Trying a new thing. Getting up at 430 just isn't working any more. I can go home every day for a workout, but would only have max 30 mins of actual lifting. Could maybe push it to 40 mins Current workouts are just over 60 mins, 4 times a week. What would your time limited program look like?

Hutrapper‎, 05-12-2021 04:00 AM
05-13-2021, 01:22 AM Go to last post
9 523

Question - Reaching My Goal After Large Weight Loss

Hey there, newbie seeking some guidance to reach my goal... I have been obese for much of my life. I am now 48 and just recently lost 111 lbs over the last 19 months (since Oct 2019) with the bulk coming in the last 6 months (73 lbs). Probably lost the recent weight too fast and of course...

corpfan‎, 05-11-2021 08:27 PM
05-12-2021, 01:40 PM Go to last post
7 451

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