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Forum: Workout Programs

What workout is best for your goal?

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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 2,705,120

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: http://forum.bodybuilding.com/showthread.php?t=121353501 ...

2020Wellness‎, 11-08-2012 02:07 PM
100 Pages
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2,988 1,144,567

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
964 922,084

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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01-01-2021, 01:43 PM Go to last post
690 1,317,812

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
23 Pages
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12-15-2020, 12:47 PM Go to last post
688 769,343

Sticky Thread Sticky: AllPro: A Simple Beginner's Routine part VII

Part 1:https://forum.bodybuilding.com/showthread.php?t=4195843 Part 2:https://forum.bodybuilding.com/showthread.php?t=133395553 Part 3:https://forum.bodybuilding.com/showthread.php?t=147447933 Part 4:https://forum.bodybuilding.com/showthread.php?t=155009423 Part...

nightanole‎, 11-07-2020 07:13 AM
7 Pages
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195 36,444

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
09-08-2020, 10:44 AM Go to last post
80 305,645

"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
01-16-2021, 10:42 AM Go to last post
8,100 1,776,805

Hey guys, let's pound out a million pull-ups by end of 2012.

Simply post and add up how many you have done. Hopefully, we can total a million by the end of 2012. eg. Post 1: 10 Post 2: Did 10 too, total count at 20. Any grip counts. hammer, chin-ups or pull-up. inb4 no one cares.

SgSpartan‎, 01-01-2011 03:27 AM
131 Pages
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01-12-2021, 06:00 AM Go to last post
3,924 141,655

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

****EDIT****** Let's OHP 3,000,000lbs in 2020 Replaces previous goal of 2,020,00lbs *************** Recreating ECGordyn's thread from last year. Same rules as before

OldFartTom‎, 01-01-2020 03:00 AM
22 Pages
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12-28-2020, 01:28 PM Go to last post
646 182,027

Let's chase new totals for the end of 2020!

Following this recent thread: https://forum.bodybuilding.com/showthread.php?t=178919951&p=1615896661&viewfull=1#post1615896661 Let's see how seriously we can train until the end of 2020, and see who makes the most improvement. Show everyone you're the biggest dog on the block while also...

ECGordyn‎, 09-08-2020 09:47 PM
15 Pages
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434 58,074

Mark Ripptoe is an idiot

If you want proof, i present to you this: http://startingstrength.com/resources/forum/showthread.php?t=30751 Go ahead and read that nugget. I make my appearance about half way through the thread. We are now currently locked in a debate regarding his belief that all increases in muscular...

SumDumGoi‎, 05-11-2012 01:42 AM
4 Pages
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Today, 05:47 AM Go to last post
99 18,192

Coronavirus propaganda and hype

Hey i didnt know where TO post this so i apologize if this is the wrong thread but do you guys give a **** about corona virus and stay home or do some of you live snd die by the gains and just go to the gym regularly? My gym closed for 2 weeks my ass started panicing that i Will lose gains.. Thank...

Advice1998‎, 03-15-2020 06:55 AM
3 Pages
1 2 3
01-11-2021, 02:25 PM Go to last post
71 8,876

Full Body vs Split: what is less taxing on central nervous system?

Let's say I would do one time full body workout per week, would it be more, less or equal taxing on the central nervous system than doing push/pull/legs with exactly the same volume?

WasWeissIch‎, 12-22-2020 12:58 PM
2 Pages
1 2
12-25-2020, 02:00 AM Go to last post
36 2,386

Has anyone figured out how to avoid DOMS?

I do upper/ lower Monday, Tues, Thurs, Fri. If I miss one workout or increase weight whammo, doms for three or more days. Example: on Tuesday I upped squat and RDL ten lbs each. Three sets of 5 for squat, 3 sets of 8 for RDL. Weights felt good. 225 on squat (coming back from a knee injury...

Hutrapper‎, 01-02-2021 04:35 AM
2 Pages
1 2
01-09-2021, 07:49 AM Go to last post
33 2,773

Low back pain in squats and deadlifts

My form is right in both exercises, i squat to a box because of mobility issues and deadlift with no low back rounding, I also do RDL’s and lots of single leg work. I’ve been increasing weights for a few months but I got to 140 kg. in both exercises and hit a plateau because of low back pain and...

Alexlarex‎, 12-27-2020 11:47 AM
01-03-2021, 02:32 PM Go to last post
22 2,057

Thoughts on light upper workout

I’m considering adding a light upper body day to my routine, probably on a Monday after work (if I work, we normally don’t work Monday) -CGBP 3x6-8, 2-3 warm up sets (I chose this over reverse grip because I can use more weight with a bb than doing rgbp with dumbbells) -Straight arm pulldown...

BeginnerGainz‎, 12-24-2020 05:05 PM
12-25-2020, 08:39 PM Go to last post
21 1,283

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
21 2,293

If I never feel like taking rest days, does it mean I’m not working out hard enough?

Never feel fatigue or DOMs outside the gym. I do get bad days on occasion but not feeling like chit. I train full body 3x a week. For most lifts, I just do 3 sets of 8-10 reps. Never had issues increasing reps or adding in weight to the bar weekly. Any reason why I *shouldn't* take a rest...

Odifududix‎, 01-15-2021 07:42 PM
01-20-2021, 03:50 PM Go to last post
20 1,650

Need Advice On My Workout Program

Here it is... Base Alpha: Workout A: 1. Squat 3 X 5 2. Bench Press 3 X 5 3. Deadlifts 1 X 5 4. Seated Cable Rows 4 X 12 5. Hanging Leg Raises 4 X 15

OneTimeAround‎, 01-13-2021 10:34 AM
01-14-2021, 03:28 PM Go to last post
19 941

Too much?

I do quite a bit of volume (ppl 2x) Back-24 sets Chest- 24 sets Biceps- 18 sets Triceps- 18 sets Side delts- 12 sets Front delts- 8 sets Rear delts- 8 sets Calves- 12 sets

doubletake11‎, 12-20-2020 07:21 AM
01-02-2021, 10:09 AM Go to last post
18 1,915

Routine Help for Bigger Legs?

I'm a 5’5-5’6, 125 lb 18 yo female. I’ve been lifting consistently for the past couple years (save for COVID) and really need help with getting bigger legs. I workout in a home or school gym without machines, so I can really only use dumbbells, and barbells and plates. I’ve cobbled together the...

perspica‎, 12-28-2020 07:46 PM
01-08-2021, 06:27 PM Go to last post
18 2,068

Question Volume can never be too low to not make any gains?

I've heard about concepts such as MV (maintenance volume) where it's just enough volume to maintain current muscle mass. Does that imply 0% gains if doing maintenance volume? I feel like gains will always be made, and the volume just determines the extent of those gains. Maybe it's only called...

Animal2692‎, 01-18-2021 07:57 PM
01-20-2021, 07:52 AM Go to last post
18 1,057

Suggest good core exercises/workouts

I have been doing a core workout I made every day to build strength and look better, but it started to lose its effect and get easy. I would do it 3 times or so: 40 Russian twists 25 situps 12 v-ups 30 bear crunches 45 scissors 40 bicycle crunches 1:15 plank I was wondering if anyone...

WyattS802‎, 01-03-2021 11:29 AM
01-15-2021, 03:21 AM Go to last post
17 1,788

One year off training

I was unable to train for almost an year now due to Covid and other personal stuff... I've lost lots of mass and put on quite some fat. But I want to get back bigger and more jacked than ever. I've been training for a few year before, and I'm 23. Here's my plan. Feel free to give any advice and...

giangianni‎, 01-02-2021 08:12 AM
01-03-2021, 05:15 PM Go to last post
16 1,246

Question Can i manage 6-day PPL split or is it too much?

A little of background: student, 21 yrs old, 5'8, 140ish lbs. Considered an intermediate lifter. Owns two adjustable dumbbells that weigh 10-50lbs each + a bench. I have been working out here and there for a long time, but never committed to a routine until summer 2020. I just started my second...

hoboy‎, 01-12-2021 11:46 AM
01-15-2021, 02:41 AM Go to last post
16 1,241

Leg day twice a week

Hey, I do legs twice a week and was wondering if having one day being quad focused, and the other being posterior chain focused would be a good idea, instead of a mix of both in both workouts. There would still be quad/ham work done in both leg days, but for example on the posterior chain focused...

egsiue‎, 01-21-2021 11:29 AM
01-21-2021, 06:21 PM Go to last post
16 522

My PPL routine

Hello everyone! I've recently finished changing up my routine which was going on for the last 3 months. I wasnt completely happy with what I was doing. The problem became pretty obvious 3 weeks ago: volume. I do 3 or 4 sets for all of my exercise and I basically go to failure on all of them....

AndyBendy‎, 01-20-2021 07:59 AM
01-20-2021, 07:13 PM Go to last post
16 694

Smile how much time needed to get my muscles bigger

with daily training + Whey Protein Concentrate ...dose how many days or weeks r needed to show off my biceps or triceps or any other muscles ?

sasa1000‎, 01-03-2021 09:26 AM
01-04-2021, 03:23 PM Go to last post
15 1,065

Best workout split to do with loads of free time?

Currently on furlough and in lockdown. Very bored unless I'm training so wanted to know what workout split will take best advantage of all the free time and maximize gains?

Hoxton12‎, 01-11-2021 03:16 PM
01-12-2021, 07:56 AM Go to last post
15 862

Best Fitness Apps

So I want to get back into shape since I'm starting a new job, and with a new phone I have I'd like to get a app that will make it easy for me to keep track of my workouts, how many calories I intake, and meals that I eat. I don't really care if it has preset workouts or recipes or anything like...

trgarner91‎, 02-09-2018 06:42 PM
12-30-2020, 08:22 PM Go to last post
14 6,762

Smile Weakest lift, when?

In a 3 days on/ 1 day off split programme, would you train the lift you really need to improve on day 3, to benefit from the next full day of rest and adaption, or day 1, to benefit from being fresher going in. Or, if you'd stick it in on day 2, tell me your crazy reason why. Thanks!

RowTheBoat‎, 12-29-2020 03:52 PM
12-30-2020, 11:21 AM Go to last post
13 924

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