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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
35 Pages
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02-16-2024, 05:10 AM Go to last post
1,037 561,148

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
26 Pages
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02-12-2024, 07:57 PM Go to last post
772 1,152,247

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
25 Pages
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01-30-2024, 05:56 AM Go to last post
731 1,717,274

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
4 Pages
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01-30-2024, 05:54 AM Go to last post
99 560,239

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
104 Pages
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3,119 1,668,468

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 08:29 AM
11-21-2018, 08:29 AM Go to last post
0 92,677

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
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veronikka33‎, Today 06:12 PM
0 43

Advanced Lifter Requires Workout Plan Advice

Hey everyone, I've been bodybuilding for 12+ years now and I've been using the same workout plan for nearly as long which is my own take on Jim Stoppani's Shortcut to Size. Usually staying in the gym for around 2 hours, taking my time to get every little bit out of my workout and going 4 days a...

megon12‎, Yesterday 09:22 AM
2 Pages
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33 843

Weightlifting for Health after 40

Hello, I'm 43 years old, ~230 lbs, 5'11", male. I've put on a lot of weight since COVID started (probably went from 200 to almost 250), being somewhat sedentary, enjoying a late night drink and snacking, and juggling 4 young kids. I don't really know how to fit the gym into my schedule, but...

DRB1980‎, 02-13-2024 02:35 PM
2 Pages
1 2
Today, 03:33 PM Go to last post
34 2,033

Doing isolations straight after compound

So my arms have always lagged, and I’ve been poor at focusing effectively/properly on them. I do a 4 day upper/lower split and have added in an arm isolation day. Last couple of weeks, when doing a compound exercise (eg. Bench press), at the end of the set I’ll go straight into a set of eg....

jfdi‎, Yesterday 12:03 PM
Yesterday, 05:23 PM Go to last post
3 199

Unorthodox two a day routine

Previously I had a pretty successful legs/push/pull split going and was seeing good results. At the time, I worked from home and could sneak down to my basement for an hour and a half during my lunch break and not sacrifice any time with my family off the clock. Now, I'm back in the office and my...

hanzosbm‎, 02-12-2024 06:29 AM
Yesterday, 02:54 PM Go to last post
8 815

Full Body 3x/Week

I have been doing this routine for about 6 months and I'm starting to see some nice gains, strength and size. I'm continually making tweaks here and there to make it more effective. Looking for input on which exercises to group together, and in what order. Here is where I'm currently at. ...

rdaled‎, 02-15-2024 01:18 PM
Yesterday, 09:25 AM Go to last post
22 958

Review My program and recommendations

So for the past year and half I was training either 531 or bullmasstif but I feel I need a change and need to focus more on hypertrophy. I am not a beginner (in the sense that linear progression doesn't work well for me anymore) .. I looked through many workout programs for hypertrophy but none...

phoenix0096‎, 02-04-2024 11:42 AM
2 Pages
1 2
02-20-2024, 07:56 PM Go to last post
34 3,256

"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
278 Pages
1 2 3 4 5 ... 278
02-19-2024, 06:26 PM Go to last post
8,318 2,627,794

In need of a short 30min daily workout gym routine

Hi can anyone recommend me a routine that fits these conditions? I have access to a small gym below my house 1. about 30mins 2. 5-6 days a week the routines that i have tried to follow so far are either too time consuming, or i get really fatigued by the time i reach day 3-4 I really want to...

InukawaKai1031‎, 02-09-2024 09:30 PM
02-18-2024, 02:59 PM Go to last post
4 1,302

41yr old male, looking to get back into weight lifting

Hi there. 41 yr old male, 5'10", 180lbs. Looking to find a good weight lifting routine. Looking to get back into it for the first time since my mid 20s. Hoping to gain some bulk. Also trying to do it with three days at my local YMCA. Could be talked into 4 if it is necessary. I've googled and...

werd17‎, 02-16-2024 11:51 AM
02-17-2024, 05:23 PM Go to last post
3 500

Should I increase my reps?

I've been doing heavy strength training for the past 6 months now and have put on a lot of muscle, but looking to maybe switch it up. Either a new program or increasing reps, idk. Yesterday I decided to go for 8-10 reps instead of my usual 5 and noticed a really intense burn after all my lifts. My...

youknowit84‎, 02-15-2024 09:12 AM
02-15-2024, 09:50 AM Go to last post
1 399

Training each muscle twice a week, treat the second workout as recovery training?

I transitioned to working out each muscle group twice last year with the same weight and volume each workout but it resulted in overtraining symptoms, so is it a good idea to switch the second workout for each muscle group to a recovery training session or would it be better to just workout each...

periphery831‎, 02-13-2024 02:42 AM
02-14-2024, 08:47 PM Go to last post
11 839

Fierce5, 10 years later

I open this thread with the purpose of exchanging thoughts among all those who wish to participate. It's been a decade since Fierce5 established itself with a suitable workout for those who are just starting or even for those who have been at it for a while. During this time, many of us have...

SaulGuzman‎, 01-27-2024 07:51 AM
02-12-2024, 06:17 PM Go to last post
25 4,407

Programming Balance Made Easy

There are two main things I look at for a balanced routine. 1. Hips-How well are the lower back, quads, hams, abs and glutes balanced. 2. Shoulders-How well the back/rear delts are balanced to the chest/anterior delts. Let’s start with hips since they are relatively simple. For ham/quad...

davisj3537‎, 02-01-2015 01:14 AM
9 Pages
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02-12-2024, 03:46 PM Go to last post
264 83,149

Routine advice

Hi, My current routine has me stuck and I'm looking for advice. I'm 42 years old and I did a bit of bodybuilding when I was 17 (I was a fast gainer then...) but only started again a few years ago, at home, and switched back to the gym a year and a half ago. I train 4 days a week (1 day at...

SimLand‎, 01-29-2024 04:17 PM
02-12-2024, 09:39 AM Go to last post
13 2,904

Why Does Your Routine Suck?

So you’ve put a few hours into researching programs and you want to design your own routine. Well you probably did a horrible job. This isn’t because you are stupid, but more because you don’t have the experience, moreover knowledge needed to execute it correctly. It is so much more complex than...

davisj3537‎, 09-02-2014 12:54 PM
3 Pages
1 2 3
02-12-2024, 12:45 AM Go to last post
68 15,170

Question How would you improve Rich Piana's 8 hour arm workout

So as the title says, how would you improve Rich Piana's(R.I.P) 8 hour arm workout. I heard it causes rhabdo and other horrible things. So how would you make it better?

Bybbzernite‎, 02-09-2024 11:44 AM
02-09-2024, 08:16 PM Go to last post
9 1,418

What really leads to strength gains?

There is already a great description of building strength and mass here in sticky threads According to it, neurological changes are a main factor of strength gains. But there are also a lot of researches that says that neurological adaptations happen only at the first few week of weight...

Ivan091‎, 02-08-2024 07:49 AM
02-09-2024, 12:46 PM Go to last post
15 1,468

Training secrets

Welcome to 2007. Nothing has changed. No you don’t need 40-50 sets a week to grow, yes you still need a small surplus of calories. Stop cardio with weights. Just stop it. This article would literally answer 90 percent of questions posted on here… ...

TAWS6‎, 12-11-2023 12:54 PM
2 Pages
1 2
02-09-2024, 10:20 AM Go to last post
37 13,657

Beginner dumbbell/bodyweight only for stregnth - advice required.

Quick thread. Been out the gym in a v long time, and I need to gain strength and size, consider this as a beginner routine. I understand barbell beginner strength routines into mixed strength and size over a certain time period. However, the gym I have access to has no ability to squat,...

CanUbAnKai‎, 01-24-2024 03:30 PM
02-08-2024, 10:41 AM Go to last post
6 2,556

Can Someone Help me develop a circuit?

When I was in prison I was buffer and stronger than I've ever been in my life and all I did were circuit workouts focusing on calisthenics only. I had no weights involved and I built better muscle than I had despite using free weights for years. I'm a slim guy so maybe that's why. I mean I'm 6'1""...

Everest88‎, 02-05-2024 05:15 PM
02-07-2024, 01:30 PM Go to last post
4 1,772

3 Days U/L

First time programing for myself. Does it look solid? Something to change or to take into account? Thanks in advance! / means superset. Upper A Bench Press 3 x 6-10 / Pull Up AMRAP Bench Row 3 x 8-12 / Reverse Fly 3 x 6-10 Incline Press 3 x 8-12 / Upright Row 3 x 12-15 DB Curl 3 x 6-10 /...

Keyshade‎, 02-04-2024 06:00 AM
02-07-2024, 11:49 AM Go to last post
26 2,185

Season 2

Hello everyone, Overview: I am looking for tips, guides, advice, etc. about how to gain the most strength and muscle in a 12 to 16 week period as a relative newbie. Basically, if you had a stretch of 12 to 16 weeks where training could take a bit more of a priority in life than other things, and...

jrcolby‎, 02-07-2024 09:01 AM
02-07-2024, 10:39 AM Go to last post
1 1,136

Rate Workout Split

Hey team, I wouldn't call myself a seasoned lifter just yet (40yo), but I've lifted off and on for the past 22 years or so, never really doing more than 6 months of straight training. I've just recently started actually putting thought into it, now counting macros which has helped a ton and also...

outsiderdf‎, 02-06-2024 09:04 PM
02-06-2024, 10:19 PM Go to last post
1 1,365

Thoughts on 3D Body Transformation App?

My company, Fit:match is a 3D tech platform that is launching a body transformation app this spring where you can scan your body from anywhere using a iPhone (Pro/Pro Max 12, 13, 14, 15) and receive unique body insights that you can’t find anywhere else. With our app, you’ll be able to track your...

clairehahn‎, 02-06-2024 02:25 PM
02-06-2024, 02:25 PM Go to last post
0 1,148

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