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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 2,700,531

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 1,314,798

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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2,988 1,141,412

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
964 918,292

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
688 766,188

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
80 303,653

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
6 Pages
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01-15-2021, 06:06 AM Go to last post
176 32,791

"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
Yesterday, 10:42 AM Go to last post
8,100 1,772,673

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
646 181,917

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
3,924 141,610

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

Following this recent thread: 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 57,969

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
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01-11-2021, 02:25 PM Go to last post
71 8,862

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 6,747

Barely internediate levles after 3 years of lifting: am I wasting my time with LP?

Just a disclaimer: I’m doing my best to sum up my whole lifting career. This is a bit of a read so I appreciate the help Started lifting weights around March of 2018. Did Stronglifts and from day one I was bulking on 1 lb a week. From day one, I couldn’t press an empty barbell but was able to do...

Odifududix‎, 12-12-2020 12:28 AM
2 Pages
1 2
12-20-2020, 10:45 AM Go to last post
39 4,229

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 2,761

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 2,379

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 2,054

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 2,052

Incline Arnold presses

So I’ve used Arnold presses to good effect in the past, and have recently gave reverse grip DB bench’s a try and it dawned on me... Why not Arnold presses on an incline? Thoughts?

BeginnerGainz‎, 12-21-2020 05:34 PM
12-30-2020, 10:30 AM Go to last post
11 1,998

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 1,910

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 1,762

Good body weight/callisthenics programme/resource?

Hi everyone, Newbie here as you can see. I’m 43, 183 cm, 79 kg (will be 80-81 after Xmas but not for the right reasons). I’ve done a good bit of dieting over the past 2 years and I lost weight (from 93 kg top point to 77). I trained for and ran a 1/2 marathon since, and I hit the gym for a...

Cavez‎, 12-25-2020 07:26 PM
01-14-2021, 05:58 AM Go to last post
4 1,579

Is it better to do triceps with Back or Chest? And biceps?

I notice some people do push, pull and leg splits. It makes sense, but I've been doing Back and Triceps together. I get a much better workout in my triceps that way. And my biceps still feel worked. When I do biceps after back, I can't really do quality bicep work because they're fatigued. So the...

Einhander12‎, 01-12-2021 12:01 PM
Yesterday, 11:06 AM Go to last post
12 1,501

531 bbb

I've not been participating here for a while, would someone mind explaining what 531 BBB is? I did 531 years ago but not sure what this BBB variation means. TIA

gokite‎, 01-03-2021 08:00 AM
01-07-2021, 02:07 PM Go to last post
6 1,475

Continue with full body or switch to 4 day split?

Hey, guys. I'm currently doing a full body 3 day split and wondering if it would be beneficial to switch it up to maybe a 4 day split. Stats: 30 year old male. 6'3 at 205lbs. The following are rep weights. Bench - 235 Squat - embarrassing at 235. Lower back injury from years ago....

Aggressor27e‎, 12-17-2020 06:56 PM
12-21-2020, 06:51 PM Go to last post
9 1,449

Gym lockdown motivation

I reall need help rn. My gym has been on lockdown since around November 1st. As I wasn’t able to go to the gym and I sure as hell couldn’t do a equipment free home workout, because for me they were really boring. As I didn’t workout anymore, I stopped with my strict nutrition. The gyms won’t open...

Cassed98‎, 12-21-2020 01:52 AM
12-22-2020, 12:39 PM Go to last post
20 1,436

Thoughts on neck training?

Hey guys. Currently I'm following a 2 day split with dumbbells since I'm training at home, 3 times a week. One week I'm doing Monday - Full body push, Wednesday - Full body pull, Friday - Full body push, other week on Monday - Full body pull, Wednesday - Full body push, Friday - Full body pull and...

jeremybra‎, 01-04-2021 04:05 PM
01-09-2021, 10:30 PM Go to last post
6 1,367

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
11 1,294

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 1,280

New routine ideas/critique?

A couple preliminary bullet points: - My wife has been on a diet for a few weeks so now that I've worked up and tested one rep maxes, and been meaning to cut since before lockdown and gym closures, it's the perfect time to start my next cut. Probably 8-10 weeks. Because of this, I'm not going...

jademonkey‎, 01-06-2021 12:24 PM
01-13-2021, 07:58 AM Go to last post
8 1,268

Critique my road back to ripped workout

I'm an intermediate level lifter in the midst of a body transformation. Started lifting early in life, participated in wrestling and football, and am a former Marine. I sustained disc damage in my lumbar spine as a Marine about 16 years ago and have been struggling with this ever since. In my...

GunnerFit‎, 12-29-2020 06:46 AM
01-02-2021, 07:55 AM Go to last post
8 1,254

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 1,242

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