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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
271 Pages
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Yesterday, 05:28 PM Go to last post
8,121 1,271,946

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
99 Pages
1 2 3 4 5 ... 99
2,954 984,803

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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03-12-2020, 11:44 AM Go to last post
670 609,209

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
1 2 3 4 5 ... 23
03-01-2020, 04:43 PM Go to last post
683 1,162,960

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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01-09-2020, 01:34 PM Go to last post
945 733,630

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
1 2 3
09-06-2019, 12:41 AM Go to last post
72 208,451

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 2,474,595

Need opinion about this routine

Hi everyone. I am currently at a very confused phase which I don’t know how To train to have max benefit. For the past few years I have been working out on and off. Let’s say 3 months working out 3/4 days a week then leaving the gym for 3 months then back in and so on. The reason being is that I...

djdany‎, Today 12:04 AM
Today, 12:04 AM Go to last post
0 94

Suggested routine for beginner during this period

Hi all, like everyone else pretty much stuck with the house and the outdoors (within limits/guidance), but also like everyone else, the opportunity to have some more free time and self improvement. I'd like/and need to add some exercise to my week, since right now all I'm really doing is...

yido101‎, Yesterday 07:30 PM
Yesterday, 09:33 PM Go to last post
3 185

Calisthenics home workout for anyone wanting to try it

Been seeing a lot of people making threads due to the coronavirus asking for a home workout routine. I decided I'm going to help and share my personal routine for anyone willing to give it a shot. There are some things you'll need first. 1. Weight vest 2. Gymnastic rings 3. Parallettes 4....

Animal2692‎, 03-26-2020 06:10 PM
Yesterday, 09:18 PM Go to last post
23 1,106

Broad Shoulders - How to get them

Obviously broad shoulders are good looking and attractive. However I do not possess them. I realize there is nothing i cannot change my skeletal frame. But i desperately need to know what I can do to widen them. Please, any excercises or just assurance would be welcome, i have a basic...

BillGill‎, 11-02-2001 05:38 AM
2 Pages
1 2
Yesterday, 05:06 PM Go to last post
37 362,692

Upper/Lower Sandbag Routine

I run All Pro's Upper/Lower Split and love it. It fits well with my schedule. With gyms closed and this summer I won't have access to a gym either, I decided to buy a 60lb sandbag. I also have a jump rope, cycling, push up bars, and one 15lb kettle bell. I am trying to mimic my current split....

AgPilot‎, 03-26-2020 07:00 PM
Yesterday, 03:10 PM Go to last post
7 674

Beginner's Beginner - Help Me Create a Program

6'3, 280, need to get my act together before it's too late. Committed to eating better and making some lifestyle changes, but want to make proper use of equipment I have that's collecting dust. Have 2 adjustable dumbells up to 50 LBS each, and a foldable/incline bench. Pictures below. Would...

pugsood‎, 03-27-2020 05:36 PM
Yesterday, 02:19 PM Go to last post
3 437

Let's OHP 2,020,000 lbs in 2020

Recreating ECGordyn's thread from last year. Same rules as before 2019 thread failed, we got 3/4 of the way there, so it's completely do-able. Come on people, let's separate the men and women from the little girls and boys and find out who will press.

OldFartTom‎, 01-01-2020 02:00 AM
8 Pages
1 2 3 4 5 ... 8
Yesterday, 11:27 AM Go to last post
224 45,592

Natty workout routine

Current routine is 7 days a week of hard lifting 45 min plus. Been doing this for about a year and have stopped gaining strength. Size seems to get bigger, saw this program and was wondering everyone’s thoughts? I think it would help me take it down a notch. Main goal is to build mass Day 1:...

andrew4321‎, 03-24-2020 01:09 PM
Yesterday, 11:14 AM Go to last post
6 854


Hi guys, Used to do Fortitude training routine, I’m currently doing mostly bodyweight exercises because the gym are closed BUT I’ve just discovered on the internet Alexander Leonidas, and his program “Naturally Enhanced” (415 pages). Well it’s interesting but very different from the...

tournesol35‎, Yesterday 08:42 AM
Yesterday, 09:19 AM Go to last post
3 275

How much can the resistant band kits hold before being damaged?

I purchased a resistant band kit that comes with handles that attach to the bands - it comes with 100lbs worth of bands. The pic has of the handle and the bands and says x5 strong up to 100lbs. Is it saying that’s how much at max you can put on before it gets damaged or just how much is included? ...

jakesta94‎, 03-27-2020 07:46 PM
Yesterday, 07:55 AM Go to last post
5 447

Low volume = thoughts?

Recently i've been reading up on an apparent trend in fitness, inspired a bit from advocates of low volume style routines. It's a method that basically involves one warm up set with the lightest weight possible, typically just the bar or handles and you rep it out pretty high - and then weight is...

TheShadowMan‎, 03-26-2020 03:13 AM
2 Pages
1 2
Yesterday, 05:15 AM Go to last post
45 1,804

Feedback on my routine?

So I've recently been trying to develop a home training routine for myself. What with the current situation and all the gyms being closed I've had to improvise a little, since I haven't got access to a power rack or huge quantities of weight plates. Background info: Young male, relatively new to...

TnkCmndrToo‎, 03-26-2020 11:01 PM
03-27-2020, 10:13 PM Go to last post
3 600

Smolov Jr

Wanted to know how long do you Rest between sets on all of the percentages 70% 75% 80% 85% for Smolov Jr Program??

Strengthboy19‎, 03-25-2020 05:41 PM
03-27-2020, 06:26 PM Go to last post
4 789

Exclamation help with constant back pain

I went from about 5'0 to 6'1 in about 2 years, and in that time I regretfully was very sedentary. over the past few years, I've been finding it increasingly hard to be on my feet for more than 3 hours without excruciating back pain. so I decided I would visit a chiropractic and get some help with...

DarinDeveau‎, 03-27-2020 04:48 PM
03-27-2020, 06:02 PM Go to last post
3 418

Opinions? DUP Training Set Up?

This is straight out of an article I found online. (Or 90% what was in the article) How does this look? Monday LBSquats: 6 x 3 (70%1RM) Bench-Press: 5 x 5 (80%1RM) Deadlifts 4 x 8 (70%1RM) Decline Sit-Ups: 1 set of 12+

Bailout987‎, 03-26-2020 08:59 PM
03-27-2020, 05:54 PM Go to last post
4 586

Home Gym

My bad if this is the wrong section: I am looking to buy a home gym, not just because of COVID-19 but I have a big family and would really like if they got into weightlifting/gym. Im on a budget so far I have found a squat rack - could this double up as a bench press platform if I get a...

yka1‎, 03-25-2020 10:10 AM
03-27-2020, 09:10 AM Go to last post
8 1,103

5x5 slowing me down?

i was recently doing a push pull legs style workout using 5x10 for my sets/reps. on my cardio days i was doing airdyne sprints followed by some boxing drills. ive read that many athletes utilize 5x5 to gain strength for their sport so i figured i would give it a try. 2 weeks into 5x5 (ramping up...

gwilacuz‎, 03-27-2020 06:32 AM
03-27-2020, 08:51 AM Go to last post
4 557

What is the best ab workout?

I have been lifting for just over a year and i started of doing full body Monday, Wednesday, Friday and abs on Tuesday, Thursday, Saturday. I did that for a long time then I quit doing abs but I never quit doing full body consistently. I want to get back into working my abs but I’m Not sure how...

lukster81‎, 03-26-2020 07:24 PM
03-27-2020, 08:15 AM Go to last post
3 634

Too weak to squat - Home kit and ideas for Covid Gains

For whatever reason I cannot squat. I have COPD but at the Gym was gradually building strength using machines to protect my CNS from causing a flare up. The plan was to seated leg press until I was able to easily air squat and then towards weighted squats / front squats etc. Now with the...

Stormbitch‎, 03-26-2020 08:18 AM
03-27-2020, 03:27 AM Go to last post
7 894

Unhappy gaining muscle and abs for someone who had a spinal fusion

I am 18 years old and 7 months ago had spinal fusion surgery L5-3 after falling off a cliff . I am told i can't do heavy lifting. has anyone ever had a fusion? i still sometimes feel a little pain in my knee and leg but nothing i can't walk off. Anyways is it possible to gain muscle mass with out...

Dropperman12‎, 08-10-2012 07:29 AM
03-26-2020, 11:30 PM Go to last post
7 9,264

Thumbs up 61 Now Natty & Jacked

This last monday I decided to close the old thread with a Bang and with some seriously sweet heavy personal best lifts . Today is a New start, A more focused and determined aging but classy gentleman..I hope you like the New direction New determination, a more focused direction with way more...

charlievanriper‎, 12-19-2019 06:41 PM
2 Pages
1 2
03-26-2020, 09:40 PM Go to last post
36 6,753

5x5 or 3x5 for cutting weight?

I have been lifting for just over a year, I was 170 but I wanted to cut down my weight because I have around 18% body fat give or take... I am currently 163 2 two month later and of cutting and Jason Blahas 5x5 is really killing me. I am wondering if it would be better to do Jason Blahas newer 3x5...

lukster81‎, 03-25-2020 09:36 PM
03-26-2020, 07:32 PM Go to last post
10 961

Only the last reps count in moderate-high rep ranges

Just wanted to share this from some articles I read that has completely changed the way I lift. I'd say the most important thing when lifting is HOW rather than what. If you are using a weight that's less than 85% of your RM, only the last 5 or so reps count if a beginner and about 7 if elite....

Animal2692‎, 03-23-2020 07:29 PM
4 Pages
1 2 3 4
03-26-2020, 05:26 PM Go to last post
99 4,282

Question Calistenichs VS weight lifting

Not sure if this is the right forum but what is the pros and cons for both of these? Can you build serious mass with Calistenichs?

HopeGainz‎, 03-26-2020 10:45 AM
03-26-2020, 02:50 PM Go to last post
7 770

Smile WorkOut.notes

Hello guys , I am a calisthenic trainer, I post all my workouts diary on Instegram : "workout.notes" . there is a big data of sets and challenger games that you can do with pull-ups and push-ups and all the other exercises

boazfrider‎, 03-26-2020 10:50 AM
03-26-2020, 10:50 AM Go to last post
0 600

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