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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
9 Pages
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263 62,455

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
100 Pages
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2,999 1,171,560

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
24 Pages
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Yesterday, 05:29 AM Go to last post
691 1,342,419

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
24 Pages
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03-02-2021, 02:07 PM Go to last post
692 795,237

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
3 Pages
1 2 3
02-15-2021, 01:29 AM Go to last post
83 321,521

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
33 Pages
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01-08-2021, 05:28 AM Go to last post
964 951,495

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
10,927 2,742,414

Question Should I change my workout routine?

Hi, First of all, sorry if I am posting in the wrong section. I am a beginner in weightlifting. A little bit about me, My name is Daim. I am from Malaysia. I am 26 years old.

daim2604‎, Today 04:57 AM
Today, 04:57 AM Go to last post
0 16

How often isolate arms on fullbody ?

Hello, just quick question. I train classic fullbody training every other day, just basic compound movements (3 pull movements, 3 push, 3 legs and some core, 3 sets each). I dont train any isolating exercises, for biceps i have chin-ups and rows, for triceps i have dips and bench. My arms growing...

wariorpolni‎, Yesterday 03:49 AM
10 425

"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
271 Pages
1 2 3 4 5 ... 271
8,121 1,806,170

Let's Squat 5,000,000 pounds in 2021!

2018 we had a squat thread, goal 10,000,000. We got almost 4,500,000 that year if I remember right. This year, all free weight squats count: barbell, dumbbell, kettlebell, water bottles, bricks, backpack full of books, concrete plates, heavy pole, or anything you've got to squat. Just weigh it...

ECGordyn‎, 01-10-2021 06:24 AM
3 Pages
1 2 3
Yesterday, 10:02 PM Go to last post
81 14,762

Question Rir progression and adding sets?

Just read the new book by Mike Israetel, scientific principles of hypertrophy training. So the way he recommend programming for hypertrophy is starting a mesocycle at 3 rir, choose a rep range for your exercices to stay in, then every week drop 1 rir by adding weight or reps, and if performance is...

MacBody96‎, 03-06-2021 09:51 AM
Yesterday, 08:06 PM Go to last post
12 709

Do you need to be sore to be working hard enough

Last week I did a killer chest workout, my first real one hour complete session on that area and by the evening I was sore, the following 48 hours it was bad. Did the same one today and this evening I'm not sore at all and feel like I won't be tomorrow. Why is this? Is it typical beginner...

Cammg95‎, Yesterday 04:45 PM
Yesterday, 07:37 PM Go to last post
6 217

Workout plan

Hi guys, Im working out with the Shortcut to Shred and with Covid protocols I can only use the gym for 45 mins to one hour max. But I haven't been able to finish the whole workout as scheduled daily. My question is Should I continue the exercise I couldn't complete the day before or continue to...

vigosgroove‎, 03-06-2021 02:18 PM
Yesterday, 06:02 PM Go to last post
2 392

First myo rep leg day

Did I do this right? 10-15 rep activation set on all exercises Leg press 410-5,5,5 reps Front squat 70-5,5,5 reps Leg ext. 80-5,5,5 reps GluteHam raise 25-5,5,2 reps Booty Sprout. 3 bands-5,5,4 reps Standing calf. 100-5,5,5

OldPapa‎, Yesterday 12:59 PM
Yesterday, 02:50 PM Go to last post
11 272

Thoughts on Westside Conjugate Upper/Lower for strength and size?

What is the general consensus on this type of training? It’s based around having 1 upper and lower day focused on maxing out on 1-2 lifts and the other upper and lower day is focused on speed work with hypertrophy training done afterwards on each day. Seems like an interesting style. Does anyone...

dairycorncarne‎, Yesterday 05:42 AM
Yesterday, 11:45 AM Go to last post
9 319

Helms-inspired 5-day full body routine

I've been reading the 3DMJ pyramid books and came up with a routine for myself. It's designed for me to do at home, so it only uses a barbell, dumbbells and chin up bar - otherwise I'd have a leg press and leg curl in there. Volume is a bit of an increase compared to what I've done to date, but...

RapidFail‎, 03-04-2021 06:10 AM
2 Pages
1 2
Yesterday, 10:31 AM Go to last post
35 2,015

Guy benching 410lb at 154lb bodyweight

This is an old video but damn...2.66x bw bench what the hell. 4:00 I've read the sticky on how volume is biggest factor for hypertrophy and I'm trying to bump the volume up a bit more in my routine as a result. My biggest confusion with training for hypertrophy is...

Animal2692‎, 03-06-2021 10:01 PM
2 Pages
1 2
Yesterday, 07:43 AM Go to last post
30 1,145

Do you warm up on every exercise?

Just curious to see how others program warm ups. I only warm up on my main lifts of that day by working up to a top set. Eg. On upper days I’ll ramp up on my first push and pull compound and won’t do anything for the rest of the lifts that day. On lower days I only warm up on the first squat or...

DogletDusk‎, 03-07-2021 06:34 PM
03-07-2021, 08:35 PM Go to last post
16 497

Cool Sean Connery physique in Bond films

What did Sean Connery do to achieve the body he had in the James Bond films do you suppose? What could someone do today to achieve as accurate as possible the same physique. If you are skilled in estimating this kind of question please reply.

strongbad99‎, 03-06-2021 05:28 PM
03-07-2021, 07:17 PM Go to last post
6 556

Dumbbell advice please for oldish newbie -- which approach to take? Thanks!

Hi All, and thanks for letting me access this fantastic resource. Briefly: I'm male, 63, about 215 pounds and trying to lose another 25 or so (was 235 six weeks ago). I'm on a low-carb (not keto) eating regime + I use a Concept2 rowing machine at home + Concept2 ski-erg sometimes + I jog a few...

Zurisee‎, 03-06-2021 05:18 PM
03-07-2021, 04:43 PM Go to last post
4 447

Advice for a strength workout with a (permanently) atrophied shoulder

I'm having a hard time finding advice for this, as every search result is either the wrong information (try searching for a workout that excludes a muscle, go ahead...) or is about rehabilitation after an injury, which does not apply. Here's my situation: My left trapezius is completely...

Greybird3339‎, 03-07-2021 01:16 PM
03-07-2021, 01:16 PM Go to last post
0 281

Suggestions to maximize my limited availability to go to the gym!

I work, a lot. 60-65 hours a week. Monday-Thursday from 7am to around 9pm. It's a gauntlet of a week, but necessary right now for me financially. Friday is my short day, 7am to 3:30pm. Weekends off. Friday after 4 thru Sunday night are pretty open for me. I'm not lazy, or trying to make excuses....

newguy4545‎, 03-06-2021 12:48 PM
03-07-2021, 09:54 AM Go to last post
10 575

Is it Overtraining Syndrome?

I would really like your opinion. I have been weight lifting for 4 plus years and have been really consistent. My splits are what I’ve been told by my general practitioner who is a sports medicine doctor as being normal and not too much to cause my symptoms. I am nasm certified and a stickler for...

Samee100‎, 03-06-2021 08:37 AM
03-07-2021, 07:37 AM Go to last post
12 632

Myo reps for strength vs size

Is there a different myo rep scheme for strength vs size?

OldPapa‎, 03-06-2021 02:54 PM
03-07-2021, 06:01 AM Go to last post
4 478

Best advice for getting to a normal weight

Hi All, Before lockdown, I was over 100Kg, so I built a Gym, started working out and eating right. Currently I'm doing a calorie deficit (eating 1400 calories per day + whatever I burn).. except Friday and Saturday when I have "cheat days" I alternate between core excersizes and chest/arm...

Ddle‎, 03-03-2021 09:22 AM
03-06-2021, 05:54 PM Go to last post
7 1,107

Workout tracker apps

I'm looking for an alternative manual workout tracker to the app Strong due to longstanding issues with this app. Not seeking anything requiring a subscription but I'm fine with a reasonable one-time purchase. The app should allow the user comprehensive control over recording their exercises,...

cmhawke‎, 03-23-2020 11:51 AM
03-06-2021, 10:12 AM Go to last post
13 2,563

My workout programs, 5 Day Whole Body and 5 Day Upper/Lower

Hello Guys! I would like to share workout program templates I made for myself. It would be awesome to hear some feedbacks and it would be even more cool if someone would actually run one of the programs by themselves. I ran the whole body program for some time but always got frustrated because gyms...

Crozy99‎, 03-06-2021 02:52 AM
03-06-2021, 07:58 AM Go to last post
1 517

Can anyone explain what's happening now?

Alright so this where I'm inexperienced at when it comes to lifting. After 2 weeks of hitting the weights hard at 6 weekly sets, full body 3x a week split, progress is looking like it's about to come to a halt. I've made rapid progress on every single lift adding weight and reps left and right very...

Animal2692‎, 02-26-2021 11:27 AM
4 Pages
1 2 3 4
03-06-2021, 07:57 AM Go to last post
94 4,986

Newbie please help

I recently subscribed and am doing follow along workouts from home. I was trying to figure out how I could have these in my tv other than casting from my phone. I have a roku device , but the streaming is very choppy and laggy. I tried searching for a bodyfit app on the roku but couldn't find one....

Worland0707‎, 03-06-2021 07:41 AM
03-06-2021, 07:41 AM Go to last post
0 443

Rep goal for 1 top set

So I have been playing around with programming lately and I got to thinking... I usually do 2-3 warm up sets and then a top set that Ill increase in reps first the following week, then the weight and starting over at lower reps and repeat. But I was thinking about setting a rep goal in the...

BeginnerGainz‎, 03-05-2021 09:51 PM
03-06-2021, 06:52 AM Go to last post
2 561

How does rotating lifts reduce injury risk and how often should we do it?

I never really understood this. Why does swapping out lifts reduce injury risk if you generally swap to other lifts that work the exact same movement pattern, muscles, joints etc? This makes no sense to me. Does this mean that sticking to the same group of exercises forever will greatly increase...

DogletDusk‎, 03-05-2021 10:43 AM
03-06-2021, 05:35 AM Go to last post
23 993

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