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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
259 Pages
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10-11-2019, 04:00 PM Go to last post
7,760 1,098,117

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
23 Pages
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10-11-2019, 05:59 AM Go to last post
680 1,041,078

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
23 Pages
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10-10-2019, 02:25 PM Go to last post
660 485,321

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
32 Pages
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10-09-2019, 03:32 PM Go to last post
930 587,122

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
98 Pages
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2,937 853,819

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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09-06-2019, 12:41 AM Go to last post
72 137,090

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 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, 11-21-2018 07:29 AM
11-21-2018, 07:29 AM Go to last post
0 34,267

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 2,276,403

Question Is this ab workout safe?

Please see the video below: I try to be cautious when doing workouts. I heard that using leg weights such as these below are a no-no and causes arthritis: So I'm wondering if lifting a dumbell directly using my ankles/legs would have adverse...

JeffNewYork‎, Yesterday 10:32 PM
3 141

Please review my beginner training program

Hi I am a beginner lifter who wants to improve strength and build a decent physique, I am currently doing StrongLift 5x5 and have added some accessory exercises for a more complete program. I plan to switch to the 5/3/1 program once I have milked my newbies gains dry. But here is my current plan: ...

QuantumBooty‎, Today 02:23 AM
0 65

Anyone ever done everything Berkhan recommends?

I want to give it a try but I currently do 2x week full body and have to eat a ton of food to recover for just that. Not seeing how 3x a week + lower calories and IF is sustainable.

frozendinner‎, Yesterday 07:24 PM
1 144

Need A New Workout Plan After Stalling on Fierce 5 Novice Full Body

Height: 6'2 Weight: ~180 Age: 18 Fierce 5 Progression over 14 Weeks Bench: 120 -> 150 OHP: 65 -> 90 Rows: 95 -> 115 Deadlift: 130 -> 210 Squat: 115 -> 190

schoolstrength‎, 10-09-2019 09:24 PM
9 858

face tingling, arm, leg post workout/ lifting something 2 months now? any ideas

started with a physical therapist 6 months told me to stregthen core and gave me a simple program to follow not crazy lifts but lately I been getting BOTH LEFT ARM AND LEG tingling numbness with NO PAIN then few days later my cheecks and jaw line are tingling even tounge and scalp it varys and...

MrGeo120‎, 09-22-2019 09:09 PM
Yesterday, 07:55 PM Go to last post
7 593

Am I ready to cut and should I change my program?

Long story short, I was kinda skinny fat (145lbs) at the beginning of the year but decided to hit the gym as I'm getting older now (turned 34 this year). Went on a bulk for 8 months and I want to know if I should go on bulking for now or go on a cut? I'm just scared if I cut prematurely I'm...

WearingJeanPant‎, Yesterday 04:47 AM
Yesterday, 07:26 PM Go to last post
1 257

Question iPhone App that generates routines?

I’ve seen a trainer on and off for quite some time, but I can’t financially afford it anymore. However, I love having someone generate routines for me that work - as I’m not sure my knowledge is vast enough to create my own. Does anyone know of any apps for your phone that are kind of “plug and...

pmj13‎, 10-11-2019 08:23 PM
Yesterday, 05:38 PM Go to last post
3 445

Critique my program please

Hi folks, I have been lifting for about two years now. I am currently bulking and followed Steve Shaw's 4 Day Max Mass routine for about 4-5 months now. It was chest/tris, legs, back/bis, and shoulders, but for the past few weeks I haven't noticed much change or progression so I believe that it...

Dylan13579‎, Yesterday 04:28 PM
Yesterday, 04:36 PM Go to last post
1 158

Why am I not losing weight?

So I've mostly been doing cardio on the elliptical for 1 hour x5 days per week. I typically burn about 520 calories, I'll be drenched in sweat because i change inclines a lot throughout the workout. I limit myself to 1300 calories per day as well, just of whatever I want or feel like eating as long...

nicole019‎, 08-14-2019 09:27 PM
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Yesterday, 03:08 PM Go to last post
61 7,604

No progress in past year. Stuck in novice/early intermediate hell. Please help !

I've been lifting for over 2 years now but i havent made any progress whatsoever in the last year. Overall my progress for 2 years of lifting is terrible. I'm suffering from, as Martin Berkhan calls it: f**karounditis my main goal is to maximize muscle growth, but i would also like to reach 100kg...

fres11‎, Yesterday 05:53 AM
Yesterday, 03:06 PM Go to last post
3 336

Need some help with a routine

Hello everyone! I need help with a solid bulking routine I am 25 years old, the one I have been using doesn't seem to be cutting it and I feel like I am wondering aimlessly around the gym. This is my current routine I do 4 sets 12 reps of each lift. I definitely believe that there is a...

NotoriousDragon‎, Yesterday 09:49 AM
Yesterday, 02:14 PM Go to last post
5 278

Intermediate routine.

Hello guys, I'm not really new to bodybuilding but don't know a lot about that. Stats: Height 178cm Weight 76kg Bf 12-14% Bench: 2 platesx5 Squat: 3 platesx5 DL: 4 platesx5 Gained 20kg of muscles (started at 53 and took me longer than necessary to reach intermediate stage but here I am.....

Mattfers‎, Yesterday 08:29 AM
Yesterday, 08:29 AM Go to last post
0 230

Let's OHP 2,019,000 pounds in 2019!

All freeweight overhead presses count: standing or seated, barbell or dumbbell, strict press or push press. Warmup reps count. I'll start: 45x6 + 65x4 + 115x3 + 135x1 + 150x26 = 4,910

ECGordyn‎, 01-03-2019 10:58 PM
9 Pages
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Yesterday, 08:18 AM Go to last post
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Hi I am new to this i was wondering can i deadlift on back and leg day.

joe8789‎, Yesterday 06:11 AM
Yesterday, 06:51 AM Go to last post
1 268

Can Fierce 5 be done with dumbbells?

Someone was.nice enough recommended that plan. I'm going to start it today. I was wondering 2 things can it be done with dumbbells to work on strength imbalances also can a woman do it?

jamesfay72‎, Yesterday 05:21 AM
Yesterday, 06:36 AM Go to last post
1 234

Can Sports be an Alternative to Insanity?

Hi everyone! I have been doing a few Insanity workouts over the past few months (classic, Max 30, Asylum I) and I was very pleased with it but I would like to explore lossless alternatives. Since it gets repetitive, I don't know if I can keep doing it on the long term over months or years. ...

Rayine‎, 10-03-2019 08:23 AM
Yesterday, 05:47 AM Go to last post
7 856

Prescription extreme discussion

I will likely butcher this, but I'll try explain what I mean. On one side, we have the mark rippetoe method which of course focuses on strength. He advocates avoidance of aerobic activities, and relies on progressive overload to increase strength as a be all and end all. Of course, he is a...

Hutrapper‎, 10-12-2019 02:18 PM
Yesterday, 04:41 AM Go to last post
6 363

Is this a good program?

Been working out for a year (16 yrs old) and always did 3 sets of 10. I tried to make a new program with 5x5 tell me if it works. Day 1: Bench press ohp Squat Calf raises Dips Db fly’s Day 2: Deadlift

Biggiecheese67‎, 10-11-2019 05:42 PM
Yesterday, 04:41 AM Go to last post
6 587

How often should i train this calisthenics workout ?

Hello, i have a question. I have full-body calisthenics plan for hypertrophy/strenght. It has 9 of basic fullbody calisthenics exercises (pull-ups, push ups, squats, leg raises etc.). Training took me for about 1,5 hours, i train every exercise with 3 sets and reps around 5-12 (im using weight with...

wariorpolni‎, 10-12-2019 11:57 AM
Yesterday, 01:56 AM Go to last post
3 312

Question Optimal number of days to lift weights per week

Hi guys, Interested to know your view on how many days a week you should lift weights? How many days do you think is best to make progress? Also what split are you currently on and how many days do you workout? Thanks!

ben1500‎, 10-10-2019 09:21 AM
Yesterday, 12:57 AM Go to last post
27 866

Is This Possible

I’ve been working out for a while now 3 years running different routines but mostly sticking to 531 or Upper/Lower. My nutrition is on point I pretty much eat the same things every day. Long story short I decided to add cardio 5 days a week, I do 20 minutes of the Rowing machine which burns...

fairbjosh‎, 10-12-2019 07:46 AM
10-12-2019, 11:27 PM Go to last post
10 469

Not gaining weight or strength on 531; feedback on my new program

Hi, all, I did 2 cycles of 531 and failed during the 3rd sometime. Since the work is all submaximal, I thought this was weird and I retested. My deadlift went from 340-345, but all of my other lifts stayed the same (bench 210, press 150, squat 275). I think this progress is too slow for my...

Pur3p3r50n‎, 10-10-2019 10:30 AM
2 Pages
1 2
10-12-2019, 07:42 PM Go to last post
43 1,892

Recommendation for an APP to track progress?

Ideally, something that will allow me to add my exercises and overall routine, and then input related data for each exercise, on any given day. More specifically, id like to track/input my daily sets, reps and weight lifted, so I can accurately track progressive overload. Thanks in advance.

kwitel‎, 10-09-2019 08:34 PM
10-12-2019, 04:48 PM Go to last post
6 618

Bulking after cut - help needed

Hi, I’m new to this forum but have watched from afar for a couple of years. I need some help with how best to bulk whilst not gaining too much fat. I am 6 foot 3 inches and weigh approx 77kg (170lbs). I have lost about 25 kg over the last couple of years and now am looking to bulk up. I...

Josh7654‎, 10-07-2019 01:31 AM
10-12-2019, 03:44 PM Go to last post
14 1,346

Could you help me with setting up my workout program?

Hey guys, I have just started working out so I need help with some basic things here. I am twenty one years old, 80 kilograms and 197 cm tall. 1.Basic premises of the schedule are: I workout abdominals, forearms and calves every day (opinions I have read say you can workout those muscles every...

dedq‎, 10-12-2019 01:22 PM
10-12-2019, 01:55 PM Go to last post
3 322

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