Post New Thread
Page 1 of 22 1 2 3 11 ... LastLast
Threads 1 to 25 of 537

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:

    22,144 2,631,365
  2. Discuss Olympic lifting and your personal programs.

    Forum Actions:

    Forum Statistics:

    4,111 62,569

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
231 Pages
1 2 3 4 5 ... 231
Yesterday, 06:51 PM Go to last post
6,920 899,509

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
1 2 3 4 5 ... 23
Yesterday, 05:06 AM Go to last post
665 909,733

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
29 Pages
1 2 3 4 5 ... 29
02-17-2019, 10:49 AM Go to last post
853 419,402

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
20 Pages
1 2 3 4 5 ... 20
02-15-2019, 04:49 PM Go to last post
597 350,201

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
96 Pages
1 2 3 4 5 ... 96
2,850 718,928

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
02-03-2019, 03:32 AM Go to last post
49 62,686

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 6,977

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 2,038,074

When should i switch from an upper/lower to PPL?

So i am currently doing an upper/lower routine which goes as follows: Upper: OHP 3x5-8 BB rows 3x6-10 Bench 3x5-8 Pullups 3x8-12 Superset: Tricep pushdowns & Dumbell curls 3x8-12 Superset: Cable lateral raises & Face pulls 3x10-15

Cruceuz‎, Yesterday 08:53 PM
4 123

Question Choosing the right program after 5/3/1

I would consider myself an intermediate lifter. i've been lifting on and off for 7 years since i was 13. I miss my old beginner gains... Anyway, i've been getting into more serious lifitng and have stuck to a 5/3/1 routine for the last 8 months, however i dont feel like i get any progress...

jeppesb‎, Yesterday 06:48 AM
Today, 08:21 AM Go to last post
5 177

Smile What makes some guys look like predators or potatoes?

Hi guys, nice to meet you all. I've had a history of working out for several years in my life, but I have stopped a long while ago. Time to be back. I was thinking about something, but I'm not sure if this forum is a suitable place to ask this question. So, I find some males to look like...

bearney‎, Yesterday 11:32 PM
Today, 07:49 AM Go to last post
6 205

Wrong 1 RM calculations

So I started Inverse Juggernaut Method. Input my 1RM based on 3Reps performed. Used those numbers in the excel document. SO I did my 9sets of 5 reps, then 10th set I did 25 reps, just shy of failure. Next day I did my deadlift with 9sets of 5reps, but only 10 reps on my 10th set, near...

OldManGains‎, Today 04:10 AM
Today, 07:11 AM Go to last post
1 102

Question Confused about how you realistically measure muscle growth?

Hi guys, Firstly sorry if this post is in the wrong sub forum - couldn't think which was most relevant to this question! So I'd like to know how to tell if I've built muscle or not. First I thought that weighing myself on the scale would be a good way of doing it, and that seems the...

ElizaWatson‎, Yesterday 03:22 AM
Today, 06:52 AM Go to last post
21 425

Workout plan with a fractured foot

Hi, Several months ago, I fractured my foot, breaking two metatarsal bones. Long story short, I have already been injured for five months now and two more months of treatment is expected. In the meantime I've lost about 10 lb of weight which is great. Since I cannot hike anymore, I decided to...

lookin03820‎, 02-17-2019 04:06 PM
Today, 06:34 AM Go to last post
9 269

Reps And sets

Hello, What Is ideal amount of SETS per week for body parties? I have found that ideal rep range Is for bigger parties about 60-180 and for smaller it's about 30-90. But it doesn't count sets. Lower rep ranges are for heavier weights and higher for lower weights. What Will happen if...

Qnder‎, 02-14-2019 03:55 AM
2 Pages
1 2
Today, 06:26 AM Go to last post
42 1,073

Jacked and Tan 2.0

Ran the first 6 weeks of it with great results; gonna switch up a couple exercises and run the first 6 weeks again; does or has anybody else done this program?

ajb5478‎, Yesterday 03:18 PM
Today, 06:25 AM Go to last post
1 135

Complete chest guide|Get aesthetic chest|top chest exercise

Beginner chest complete workout guide:- Chest is the most visible and attractive part in our body. Everyone dreams of having a good chiseled and aesthetic looking chest with sharp chest line separation. Here in this article I am providing anatomy and beginner workout guide to develop an ...

Gusainindia‎, Today 02:40 AM
Today, 03:47 AM Go to last post
1 121

Exclamation Can I train both bodybuilding and Boxing at once?

Hello, So I started bodybuilding an year ago. After a gap of 6 months. I started it again today. At the moment, I'm having a bit of body fat. I need your help to answer a few questions that I have in mind. My work schedule is from 10PM to 7AM. ( Night Shift ) My daily schedule at the...

rohanvaddiparty‎, Yesterday 06:58 PM
4 132

Simple volume ramped BB routine

This is a 6 day volume ramped routine designed for intermediate+ mass gain. Be sure to read the notes below. Rotation - 3 day cycle repeated with minor variations Barbell bench (3x5) (0) Pendlay row (3x8) (0) Lateral delt (2) EZ bar curl (2)

SuffolkPunch‎, 01-03-2019 03:14 AM
10 454

So much information help me

I made this workout plan from buff dudes full body workout plan 3 days a week and added some workouts I found that most people agree on being good. Please tell me if I can stick to this workout. Goal is hypertrophy/gain mass 5’4 male, 115 pounds. All sets is 3 and reps is 12 Day 1- Back Squats...

chris16james13‎, Yesterday 02:13 PM
3 151

Talking 8 week challenge: program PDF + Accountability

I've completed my first week of an 8 week challenge I created!! I'm so excited! Attached is my current physique and the program I created (of course progressive overload is key). Anyone interested in me updating every week? If yes, what kind of updates (e.g. weight, pics, waist, etc.)? Also, I...

content1234‎, 01-19-2019 01:13 PM
2 Pages
1 2
46 2,052

Back rows. Barbell vs Dumbbell strength

I joined new gym and heavier weights are limited. Barbell rack only goes up to 60 lbs. :/ With back rows I worked up to two 50 lb dumbbells 6-8 times. At my peak with barbell I could row 120-125 6-8 times. Big difference in total weight. Curious how they measure up. Using dumbbells...

BGLAVI2‎, 02-15-2019 03:30 PM
Yesterday, 10:28 PM Go to last post
4 281

"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
260 Pages
1 2 3 4 5 ... 260
Yesterday, 09:05 PM Go to last post
7,792 1,297,878

Full body workout

Hi Im joining next week and just want to make sure i have a work out plan in each for each week. After doing research and receive advice from you members i understand that a 3 day a week full body workout routine would be good for me as a beginner with no experience However this confuses...

priyank28‎, Yesterday 04:16 PM
Yesterday, 06:58 PM Go to last post
4 159

Help me form a program

My goals are to have a lean look, I don’t really care about the look of my legs. Just care about increasing my vertical and performance in sports. I have been lifting for the past 6 months, and I haven’t seen appreciable gains. I’m 5’7, 17 years old, 136 lbs (started 125lbs) and around 13-14 bf%....

ashyum‎, Yesterday 05:50 PM
Yesterday, 06:57 PM Go to last post
3 165

Deadlift warm up Stronglifts.

As I have increased weight on my deadlift the warm up sets have gotten to be a bit much. Below is what the app says I should do. Opinions and/or modifications? 5×135 5×185 5×225 5x265 weight

surfcast23‎, Yesterday 12:26 PM
Yesterday, 05:12 PM Go to last post
7 195

Always Getting No/Minimal Amount of Results

Hey guys! I'm open to any advice about this. I have been going to the gym for nearly 3 years (on and off, I'll explain why). I originally started the gym when I was very underweight for my height. I am 6ft tall and started when I was 120lbs. Within the first year I managed to get to 150lbs which...

purelean‎, Yesterday 02:14 PM
Yesterday, 04:00 PM Go to last post
1 159

What to do next

40 years old, 167cm, 180lbs, taking 1750 calories. Been doing Fierce 5 at home for 3 years. I've increased weight, changed rep alternating between 5 reps and 8 reps and seen since decent gains over the years, though a little more on the fat side. Looking at images on the net if guess I'm...

GenerationZero‎, Yesterday 02:39 PM
Yesterday, 03:54 PM Go to last post
1 84

Cool Benching max program

Hello, I am a 14 year old boys, and im new to powerlifting/bodybuilding. My current max on bench press is 65 kg ( Not much, i know) I have set up a goal, that before the summer ends, i want to have 70-77,5 as my max. I have set up a program with following workouts: Monday : High reps using...

BenchDeadlift‎, Yesterday 02:31 PM
Yesterday, 02:56 PM Go to last post
1 114

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 11:58 PM
4 Pages
1 2 3 4
Yesterday, 01:56 PM Go to last post
101 5,280

Low testosterone, should I change my approach to lifting?

Hi. I (19 Male) have been going to the gym for about 9 months. I've noticed that in this time period I've been struggling to increase my lifts, as early as the bar for the upper body exercises (basically had to deload everytime I added weight to the bar). Initially, I thought this was because I...

Odifududix‎, 01-26-2019 10:44 PM
3 Pages
1 2 3
Yesterday, 11:59 AM Go to last post
82 3,239

Exclamation Advice

Hello, I've recently got a barbell and I don't know with what exercises to start since I'm new to that. I also don't know what should I train each day and I don't have a workout plan yet. Can someone please give me some advice how to start? Thanks a lot In advance.

krisstijannn‎, Yesterday 07:02 AM
Yesterday, 09:41 AM Go to last post
2 147

Is this a good full body routine for a semi-beginner?

Workout A Back Squat 15 12 10 10 10 10 Pull Ups 15 12 10 10 10 10 Flat Bench Press 15 12 10 10 10 10 OHP 15 12 10 10 10 10 Lying Hamstring Dumbbell Curls 15 15 15 Workout B Deadlifts 15 12 10 10 10 10 T Bar Row/Barbell Rows 15 12 10 10 10 10

dannyboy1st‎, 02-17-2019 09:20 PM
Yesterday, 09:20 AM Go to last post
3 289

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