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Forum: Workout Programs

What workout is best for your goal?

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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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65 111,058

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
254 Pages
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7,609 1,040,368

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
22 Pages
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Yesterday, 10:58 PM Go to last post
649 440,912

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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08-18-2019, 04:35 PM Go to last post
2,927 809,553

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
31 Pages
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08-09-2019, 07:52 AM Go to last post
916 536,616

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
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672 996,840

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 25,159

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 2,211,463

My workout plan

Hey guys, my name is Tzah and I'm 25 years old, I need some advice regarding my workout plan, I've been working out for the past 2 years on and off(took some breaks every couple of months) and right now I've been working out non stop for 3 months, right now I consider my self pretty fit but I want...

zahhagai‎, Today 12:46 PM
Today, 12:46 PM Go to last post
0 5

Question Routine query

Hi guys, Just a quick question on whether it’s possible for me to workout shoulders Saturday or not. Monday - Legs Tuesday - back and biceps Today - chest triceps So is 48 hours enough rest to hit shoulders as obviously shoulders are used a lot in a chest and tri workout? Thanks!

ben1500‎, Today 08:28 AM
Today, 12:20 PM Go to last post
11 167

hit a wall

Hi I have been working out for 1.5 years give or take. I kind of hit a wall the last 4 months or so and don't feel like I am getting anywhere. Thought I might see if I can get any advice on here please. I workout doing 2 exercises at a time. example> I will do one set bench then one set straight...

bigal80ak‎, Yesterday 09:25 AM
Today, 11:31 AM Go to last post
7 280

Is this a good home workout?

I’ve made this full body workout on my own, my main goal is to lose body fat while also maintaining/building muscle mass. I’m on a 500/700 calorie deficit (1500 calorie intake) P.s I only have 2 12.5kg dumbbells Chest exercises are split, each day I do one part (Upper/Lower/Middle) I also do...

MohammadG3‎, Today 11:30 AM
0 53

Workout Plan

Hi Guys, I know this topic has been beaten to death but just wanna get an opinion on what i am looking at based on my research. Goal: lose weight (i am seriosuly overweight at 230lbs) and build core/functional strength I am planning on doing compound exercises 3 days a week and 3 days...

tipu25‎, Today 09:30 AM
Today, 11:21 AM Go to last post
1 72

Full Body only twice a week?

Hey guys! I'm currently lifting for about a year or so, but most of the time all i did with my friend was fluff of pump stuff, never really progressed on main lifts, so, yeah, I'm still beginner and decided it's time to find personal trainer to learn and progress on the basics, to improve my...

jeremybra‎, Yesterday 08:25 PM
5 267

Help/advice swapping from split sessions to full body

I've been doing split sessions 4 times a week (Back, Chest, Shoulders, Legs) for a while now varying to exercise and rep range whenever I've plateued (4 x 8, 3 x 10 with the occasional 5 x 5, changing rep ranges every 4-6 weeks). I've seen good results but due to family and new work commitments I...

sheffieldbb‎, Today 11:10 AM
0 34

A lil for break

I hope everyone is having An Amazing day. Is It okay that i go TO failure doing 3x5 lifts for example 60kg 5 reps ohp but the Last rep i feel like im lifting the whole universe and my form breaks a bit

Advice1998‎, Today 10:34 AM
Today, 10:39 AM Go to last post
1 69

Red face can't increase Pull Up reps, please help.

Hello, so i am currently trying to increase my pull up reps. My current one set max is 4 "perfect" reps. But because ive always had terrible rounded shoulders they arent still perfect yet. I just cant get those shoulder a 100% down and ive problems to feel my lats contracting. My active...

MaxMusterman‎, 08-18-2019 11:39 AM
Today, 08:59 AM Go to last post
13 660

Lifters.. Help a soul

First of i know ive posted alot. Hear me out. Ive been working out for 10 Months. Consistent. Knowing a bit what im doing. Pain. Sweat. Choppers. Heavy lifts. War. Blood. Trial and tribulations. I am happy from the results.. Of course could be a bit better but i went from skinnyfat dude 75kg TO fat...

Advice1998‎, Yesterday 06:40 AM
Today, 08:58 AM Go to last post
18 551

When does training for strength cross over into hypertrophy?

Currently I am training 4 heavy weeks then deloading on the 5th week. During the heavy weeks I am doing 5 sets of 6 reps to a high percentage of my 1RM and on the deloading weeks I am doing 5 sets of 12 reps of a lower percentage of my 1RM. Things are going ok and I'm reasonably happy with my...

stonypaul‎, Today 06:01 AM
5 161

Dumbbell training.

Currently I use barbell for bench, OHP and rows. Would it be beneficial to switch over to dumbbells for a period of time? Work on unilateral strength, stabilizers, increased range of motion in order to push my numbers higher? Or is specificity more important and keep using the barbell?

reignman76‎, 08-20-2019 06:18 PM
Today, 06:19 AM Go to last post
10 530

Workout Log: Only Compound Lifts vs. Accessory Lifts

Which lifts do you put in your log? Only the big lifts or every single lift? If only the compounds, which exercises do you log for each muscle group and why? Would love to hear your response, thanks

Silvainn‎, Yesterday 02:42 PM
Today, 06:14 AM Go to last post
2 220

Question for Workout Program

Heyy Guys Short queston. I'm reading Mark Rippetoes Programming book and I found something that I don't understand. He lists several workout plans for beginners or pros. Normaly it's something like Squat 100x5x3. And this is very clear to me. 100kg squats with 5 reps and 3 sets. But then there...

Artorias9‎, Yesterday 12:05 PM
Today, 06:09 AM Go to last post
2 203

Hello, my name is Andres

I apologise in advance since I am having a lot of trouble posting this, the site keeps going 404 on submit, so my post might seem incomplete. Hello everyone, I have come to this forum to see if I can get some help and try and re-gain my shape I once had (or get near it a bit)! A bit of a...

thelynch‎, Yesterday 09:08 AM
Today, 06:04 AM Go to last post
5 276

My 4 day split program. I need advice for strength.

I'm trying to increase my strength I can max bench 270lbs I started working out in February when I started my max was bench was 170 lbs. My current program is a 4 day split. Should I lift heavier weights for smaller reps or less weight for more sets? My bench is currently 225x5 205 x 6 205 x10. 3...

boshafty‎, Yesterday 11:01 AM
Today, 06:00 AM Go to last post
1 190

Eric Helms, Andy Morgan and Andrea Valdez UL Novice routine

Hello community, I recently came up with the famous pyramids books from Eric Helms et al. and wanted to know your opinion regarding their UL Bodybuilding novice routine. I attach the template with my exercise selection (I added abs just for the pleasure). I was also thinking of adding face pulls...

rpedrosb‎, 08-19-2019 11:22 AM
Today, 05:22 AM Go to last post
4 453

Switching from FB to Upper/Lower can u pls rate my plan?

Hello guys, i workout one and a half year and want to focus on bulking now. considering to switch from a FB workout to Upper/lower split. i'm working out before work (5 am). want to check if i may get better results with a split cause on some exercises i reached a plateau also i never did...

Saiyaginger‎, 08-20-2019 10:44 PM
Today, 04:31 AM Go to last post
3 396

Skinny guy looking for a routine

Hey, looking for a bit of help. Complete beginner in all of this. I've got some York dumbbells at home and I'm looking at starting to use them. I'm 21, 9 stone so pretty skinny. I'm looking for a routine I can do to start off at home, then eventually one day sign up to a gym. Does anybody...

iKingy‎, 08-20-2019 12:17 PM
Today, 04:13 AM Go to last post
7 516

Poll Poll: Straight Sets vs Pyramid vs Reverse Pyramid

I'm curious to see what members of this forum prefer and believe to be more optimal for hypertrophy out of the following three set structures: - Straight Sets (Keeping the weight & reps the same from set to set) - Pyramid Sets (Increasing weight but lowering reps from set to set) -...

BarkBrunz‎, Yesterday 05:17 PM
Today, 04:08 AM Go to last post
2 203

Pyramid Training - Going to failure on EACH set or just the last?

Something has been playing on my mind recently about pyramid training, and it's the fact that the majority of articles I've read online about it say that whilst you may be pyramiding, it is only the LAST set which is a true work set, and one that you should go to failure on. The articles I've read...

BarkBrunz‎, Yesterday 05:05 PM
Today, 02:53 AM Go to last post
6 282

Should I continue what I'm doing

so I'm not a novice, I guess, but I've never gotten myself into periodization and such, it's been always continual progressive overload and getting stronger with time, no matter how slowly my routine is as follows A squats 3x5 bp 3x5 bb row 3x5 chest flyes 2x~8 db seated press 2x~8 curls...

adjes‎, Yesterday 02:46 AM
Today, 01:34 AM Go to last post
2 385

"Skinny fat" advice

Basically I'm a 20 year old male who has been playing games for the past 3 years and was interested in getting into fitness and someone told me I'm "skinny fat" so I checked my BMI and hip to waist raito and my BMI said I was healthy weight but my Hip to waist ratio said it's .93 which is...

Stickman1642‎, Today 12:39 AM
1 147

Arm routine

Good afternoon guys I just graduated from a police academy and I’m working in an urban environment. I’m 31 years old, 5’10 160. I have decent definition but I need the size. Any help would be appreciated. I feel self conscious in my uniform. Thank you for the time guys

GoldenTaint‎, 08-19-2019 04:01 PM
Yesterday, 11:58 PM Go to last post
14 631

Would the program Shortcut to Size be suitable for my physic?

Hello, I am a bit confused about what I should do to either shred or gain. Probably I need both but I am not sure where to start. I found the Shortcut to Size program that apparently has a good success rate. However I am not sure if this is suitable for me as I have a normal physic with waist...

djdany‎, Yesterday 05:18 PM
Yesterday, 09:22 PM Go to last post
1 197

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