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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
146 Pages
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4,369 568,003

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
18 Pages
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Today, 12:43 PM Go to last post
523 138,054

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
13 Pages
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Yesterday, 01:06 PM Go to last post
389 145,059

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
82 Pages
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2,433 541,421

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
21 Pages
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07-16-2017, 11:17 PM Go to last post
611 707,238

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 1,548,559

Arrow Sticky Thread Sticky: General Forum Rules

Welcome to the Forums It is our hope that the members of the forums will help each other in providing motivation and information to those looking to reach their fitness goals. To protect our members and the forums, the following rules are effective in all sections. Please take...

ForumSentinel‎, 05-19-2014 08:12 AM
05-19-2014, 08:12 AM Go to last post
0 44,674

Unhappy One muscle group a week?!?!? A WEEK???

Working with a coach for the first time, he pleaded with me not to work more than one major muscle group per week. Has anyone done this? We don't meet to write out my plan for a couple weeks and want an idea, I'd love to see some examples PLEASE. I currently do push pull legs, monday wednesday...

tlvandewater‎, Today 09:21 PM
Today, 11:19 PM Go to last post
1 37

Layne Norton's PHAT or 5/3/1 Boring But Big?

I am currently cutting down to 10% body fat and want to prepare to have a routine for my slow bulking after my cutting is over with. These two programs stood out to me because for one, PHAT actually worked, but in general i like training for both strength and hypertrophy which is what both of these...

GotTheRuns‎, 08-17-2017 05:57 PM
3 225

Greyskull LP workout.....anyone still using it?

Fairly new to lifting and have been doing Fierce 5 for about 5-6 months. Its been OK but I am ready to move to something else. I came across the Greyskull LP programs and got ahold of the book and read through it. Seems like something that I would like to try. after Googling a bit though, its...

skinnyandold‎, Yesterday 10:34 PM
9 235

Time to Dial It In

I've been running this program for the past 8-9 months with great results. I am in my early 20's and am 6'2" and 230lbs. My close-grip bench got to 250lbs x 2, overhead press to 180lbs x 1, and 5 x 5 weighted chins on rings to 45lbs. I am happy with the results and've been able to add weight and/or...

Barbecuebarbell‎, 08-17-2017 08:17 PM
Today, 09:15 PM Go to last post
7 211

Major muscle loss due to depression- now what?

Hey guys: Former college hockey player here. I'm not brand new to weightlifting or anything; I know how to do squats, deadlifts, etc properly, the problem is, I've battled depression for as long as I can remember, and all my years of playing hockey i've always had guidance or a coach there to...

Bardownski‎, Today 09:04 PM
0 58

No pain, no much pain?

Yes, one thing I have always hated most about serious weight training is a situation where you need to PUSH HARDER to tear the muscles...yet it you work out TOO just ruptured some biceps, snapped some tensions, etc. I basically carefully gauge when to end a workout with just being so...

thethinman0007‎, 07-15-2017 04:09 AM
2 Pages
1 2
37 991

Stronglift 5x5 vs. Fierce 5

I'm 14 years old (male), 5'2, ~100 lbs, 12-13% BF% and I'm going to start working out. Fierce 5 and Stronglift 5x5 are two weight-lifting programs that are highly recommended for beginners. Is one objectively better than the other for my age and size, or is it up to personal preference?

BotJohn‎, Today 08:41 PM
Today, 08:41 PM Go to last post
0 76

If you only had a 30 kg plate and a very strong bag how would you train?

Hypothetically speaking, if you only had a 30 kg plate and a very strong bag to put it in how would you train to build as much muscle as you could? What exercises would you do to develop as many different muscles as possible? How would you do progressive overload? Increase reps, sets and workout...

semichaud‎, Today 08:47 AM
18 286

Talking Dumbbell only workout at home

hi everyone so I've been doing a beginner dumbbell only workout for about 4-6 months and I think I should probably change it so can you guys give me a workout that I can do with only a pair of adjustable dumbbells and a flat bench? BTW I'm 15 I'm about 165cm and I'm 136 pounds

MaNdUde02‎, Today 08:01 PM
Today, 08:01 PM Go to last post
0 26

Stopped making progress

K, so here goes! I'm 30 yrs old and I've been weight training for about 5 yrs now. I had great gains for some yrs but now, nothing. On average, I lift 3-4 times a week and I superset EVERYTHING! I do not do single sets of ANYTHING! If im doing biceps I superset with triceps. If I'm doing back I...

jwayne87‎, Today 06:33 PM
4 105

Fierce 5 equipment question

Hey everyone. I'm running the Fierce 5 and building a home gym. My question is what is the most equipment that is absolutely needed to run this program? For reference I have a power rack, barbell, weights. When I quit my gym and start working out from home I plan to have a bench, maybe some...

Alan21‎, Yesterday 03:36 PM
Today, 07:45 PM Go to last post
9 176

"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 07:03 PM
198 Pages
1 2 3 4 5 ... 198
5,911 844,130

Unhappy Too afraid to cut back volume...

I am following ICF 5x5 and have now hit a point where I keep stalling on most of my compounds now. Here is the numbers I cannot break past. Squat 116kg OHP: 58kg Deadlift: 130kg Bench Press: 78kg I have deloaded over and over and over for months now and keep ending up at the exact...

Gringer‎, Today 01:56 PM
Today, 07:17 PM Go to last post
4 163

RDL alternatives

What are some alternatives for RDL that I could use that target the hamstrings? I'm already doing seated leg curls so I'd prefer a hip hinging movement that I can progress on. Thanks.

nyknicks500‎, Today 06:37 PM
Today, 06:53 PM Go to last post
3 95

"chest/biceps ; leg/triceps ; back/shoulder" 3 days/week routine

Hello, Newbie here. What's the name of the " chest/biceps ; leg/triceps ; back/shoulder" 3 days weekly routine? I heard it's a very common, simple and very basic. Is it for beginners or for more advanced?

Eugene2208‎, 08-16-2017 06:39 PM
2 140

Trap involvement in shoulder flies

Hi, I'm new to the forum, so forgive me if this is posted in the wrong spot. I like to do shoulder flies, but I was wondering if it's better to exhaust your trap muscles before doing shoulder flies. Would pre-exhausting the traps with shrugs and then doing a super-set with shoulder flies make sure...

pooperscoop5432‎, Today 04:42 PM
2 90

Using same rep range

Sup, Been lifting for about half a year now so still a beginner but when it comes to max gains I'm unsure. So it's said that hypertrophy is occurring in the 8-12 range or the tut 30-60 seconds. What I don't get is if this is true why aren't all exercises and sets performed in the same rep range if...

cfirth20‎, Today 02:15 PM
Today, 04:17 PM Go to last post
1 77

Looking for a few good workout routines to try out.

I want to bulk everywhere, also get a flatter stomach. Looking for a flexible workout schedule time wise. Someone suggested Fierce 5, but I am also looking for other alternatives because I want to pick the one that I feel most comfortable with. Also quick question, for Fierce 5, can I use...

Chieve‎, Today 02:47 PM
Today, 04:15 PM Go to last post
1 103

Cant find a fitting program for me

Hello, I have been to the gym for a month now, but I'm not really satisfied with my trainer, so I have been searching for a program on my own. The special thing is, that I can't do any exercises that are being done standing or where you are 'hanging' in the air (for example pull ups). Before I...

kiteprecious‎, Today 03:20 PM
Today, 03:44 PM Go to last post
2 82

First timer @ GYM... Need help!

Good afternoon all! To begin with, I would like to give some background information about myself: My name is Jay and I am 19 years old. I have been skinny throughout my entire life, like, anorexia level skinny -- You have always been able to see my ribcage through my chest, have always had the...

JMFGN‎, Today 11:43 AM
Today, 02:29 PM Go to last post
3 141

Beginner Seeking Help

Hi all, I've been a lurker on these forums in the past and would class myself as a beginner. My goal is to build muscle and I am looking for some advice. There is so much information online and a lot of contradictions so I am looking for your help in developing a workout routine. I understand...

SteveC26‎, Today 01:25 PM
Today, 01:51 PM Go to last post
2 110

Unusual approach to bodybuilding?

TL;DR: No time Plan to do PPL with just the compounds each work out will be 15-20minutes long at home gym Is this okay? Attached picture to show my work schedule So, as most of us here, I'm pressed for time. I have a fulltime job from 10:30am to 7:00pm and a second one from 8:00pm up to...

Jolo911‎, Today 01:31 PM
Today, 01:31 PM Go to last post
0 96

Broken arm

So I broke my left arm both ulna and radius from football and wanted to know what workouts I should do it's going to be hard to do squats because I can't hold the bar.What should I do?

zachreed55‎, Today 11:10 AM
1 56

Fierce 5 Questions

Hi guys! First time seriously getting into lifting and wanted to post and get some advice! I've began Fierce 5 about 5 months ago and noticed results. When i started i weighed 208 and now I'm 185. I was able to add weight to the bars every week like the routine said on a caloric deficit....

Paved‎, 08-15-2017 11:18 PM
11 419

Unhappy Abs started disappearing 3 months back now completely lost!!

hi, I am new here. I hope this where we ask questions. So, I have been working out for bit more than 2 years now. 3 months back I had good looking 4 pack abs. It was nothing great but looked awesome at correct lighting. After that, my abs started disappearing slowly by slowly. Now I have flat ab...

97Lucky‎, Today 08:07 AM
Today, 09:55 AM Go to last post
2 124

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