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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 06:13 AM
15 Pages
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423 117,455

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
24 Pages
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06-16-2021, 03:05 AM Go to last post
710 832,894

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
101 Pages
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3,013 1,212,602

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
24 Pages
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04-15-2021, 08:12 AM Go to last post
696 1,380,002

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
03-17-2021, 07:01 PM Go to last post
84 344,268

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
33 Pages
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01-08-2021, 04:28 AM Go to last post
964 1,001,179

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 2,804,406

Almost 60, work construction. Best home workout routine without injury

I'll be 60 in March. I work construction about 25 to 30 hours a week. I have a home gym and good mountain bike. Looking to tone up lose some fat. Work is sometimes hard physical work, so not always up for working out. But I find even a 15 minute workout 2x a week gives me a lift. Any old...

humandave‎, Today 01:00 PM
1 65

A thorough review on task-specifi hypertrophy to enhance strength & power

Hey all, No amazing takeaways from this rather dense review, but for people who want to learn more about the research of the influence of different types of training on different aspects of hypertrophy (sarcoplasmic vs myofibrillar, type I vs type IIa vs type IIx, regional hypertrophy, changes...

Heisman2‎, Today 10:31 AM
1 91

How do you manage cardio/weight training?

How many times a week do you do cardio and for how much? In your expierience, do you feel doing cardio delayes gains in strenght and muscle? Aside from football alI I do is jump rope and going running (always with intervals, never steady state), 3 or 4 times a week but I was wondering whats your...

Alexlarex‎, Today 07:17 AM
Today, 10:13 AM Go to last post
7 205

Where does metabolic work has its place?

Hi guys, I've been revolving the bulk of my work around progressing big compund lifts in the 5-10 rep range lately. Where and when (I mean, I'm not an advanced bodybuidler by any means) does metabolic work (high reps sets, ot techniques like 21's, dropsets, 1.5 reps etc) have their place for a...

Mattfers‎, Today 03:57 AM
5 229

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 05:24 AM
8 Pages
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Today, 07:32 AM Go to last post
211 57,267

What did YOU do today? Post your workout.

Here was my morning lift: Pre lift: Black coffee 6 eggs with cheddar and ham Oatmeal. *couple quick rounds of Apex Hit the garage gym

coachcalande‎, 06-05-2021 05:09 AM
3 Pages
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67 4,683

MMA Cardio: 6 week 16:8 fasting diet and training book

We recently started flipping through a book called MMA Cardio: How to Build the MMA Body, The MMA Workout by M. Laurence. It has some decent reviews and we thought about trying it. Unfortunately, I can’t find information about the author. The book doesn’t even list the author’s education or...

emabreu0526‎, Yesterday 12:44 PM
1 218

What are top sets?

Hi there , I've seen the term "top sets" a lot, especially in intermediate programs.. For example - top set of 3 at RPE 6 , 4x5 with 70% of 1RM what do they mean? Thanks.

userQRZLAEL8WN7‎, Yesterday 05:24 AM
Yesterday, 06:48 AM Go to last post
2 289

People who have done All Pro's beginner routine...

How were your results? Did you gain a lot of muscle size? How long did you stick with it?

gj85‎, 01-13-2012 10:49 AM
Yesterday, 06:07 AM Go to last post
16 35,672

Exclamation Power building Routine!

Gym Routine Monday: powerlifting 20min cardio and stretches 2min rest (5min max) 3x5 squat 4,3,2,1 3x5 deadlift 4,3,2,1 3x5 bench press 4,3,2,1 3x5 military press 4,3,2,1 3x5 hammer curls 4,3,2,1

LucaShredArnold‎, 06-17-2021 01:04 PM
06-17-2021, 03:41 PM Go to last post
5 434

what are great fitness youtube channels

hey does anyone know any good youtube fitness guys to subscribe to? thanks in advance

Pandafit007‎, 05-13-2020 08:34 AM
06-17-2021, 03:18 PM Go to last post
26 2,081

Question What’s better PPL or Bro split?

Been hitting gym for approx. 1-2 months n I wannna move off from full body. My current plan is to head into bro split - with shoulders, arms, back, legs and chest as a 5 day split.

LionOfPanjshir‎, 06-15-2021 07:01 PM
06-17-2021, 01:11 PM Go to last post
17 1,024

Tie progression to 3 or 4 sets?

This isn't a "Is 3 or 4 sets better?" question, like the title may have made it seem. Below should explain better... I do 4 sets per exercise, but a lot of the time I find that even if I manage to get all the required reps in the first 3 sets, I can rarely get the same amount in the 4th set...

GruntKC‎, 06-17-2021 12:00 PM
06-17-2021, 12:46 PM Go to last post
3 372

Overtraining and muscle soreness

My current workout schedule is as below. Monday: Chest/shoulder/triceps Tuesday: 5.5km jog Wednesday: Back and biceps Friday: Legs Saturday or Sunday: 15km cycling Now I only focus on compound movements but also do a mix of strength training and dynamic exercises such as kettle bell...

abhishek77‎, 06-16-2021 10:26 PM
06-17-2021, 02:23 AM Go to last post
1 443

Modifications Post Deload?

Coming up on a year of working out. I started with the Fierce 5 full body 3 day split and ran it for about 3-4 months and decided to move on to the intermediate upper/lower split to add more training time into my weekly routine. Now I'm on my second deload of running this 4 day upper/lower split...

Acromiller‎, 06-16-2021 03:44 PM
06-16-2021, 05:30 PM Go to last post
2 481

Mixing rep ranges in same workout - Counterproductive to hypertrophy?

I remember watching a video from some guy called "Jason Blaha" (who I know has become somewhat of a joke in the bodybuilding community). He basically says that mixing rep ranges in the same workout and not sticking to ONE specific rep range is counter productive to hypertrophy because your body...

GruntKC‎, 06-16-2021 05:06 AM
06-16-2021, 12:35 PM Go to last post
5 562

3rd week on this routine so far

On the 3rd week of running this routine with novice F5 progression. Everything has been going great so far, no reset in sight. Started at 10lbs and 20lbs lighter for upper and lower lifts respectively than the numbers in the routine below and been eating in a slight surplus. My question is about...

Animal2692‎, 05-23-2021 11:43 AM
06-16-2021, 10:16 AM Go to last post
27 2,419

Hybrid program

I was thinking of doing a hybrid program like this: Monday: Upper body (barbells) Tuesday: Lower body (barbells) Thursday: Upper body (mainly bodyweight exercises) Saturday: Olympic lifting (focusing on skill acquisition and speed) I know they are more standard programs out there, but this...

Sun tzu‎, 06-16-2021 04:52 AM
06-16-2021, 04:52 AM Go to last post
0 421

What are the benefits of straight sets, if you're lifting sub maximal weights?

First post here, so hello guys. Would really appreciate some input on this as it's been on my mind recently. A lot of people use straight sets (lifting the same amount of weight for the same amount of reps for a specific number of sets, i.e. 3x10 etc), so what would you say are the benefits...

GruntKC‎, 06-15-2021 01:22 PM
06-16-2021, 04:46 AM Go to last post
12 789

Random question about volume

Hey folks Was just thinking and thought I'd ask people on here. It's often mentioned here that volume is a big driver for hypertrophy (outside the kitchen, inside the gym). I've also seen people refer to volume as a set done 1-4 rep in reserve..roughly. Based on that, simple question....

tommy4life‎, 06-13-2021 04:05 AM
06-14-2021, 09:18 PM Go to last post
20 1,372

Can you fix a bony inner chest?

To preface, I was very chubby until 14, then went weirdly skinny and now have more muscle definition on chest, arms, etc. The only thing that I'm now self-conscious about is my inner chest, my pecs are starting to get bigger, but the chest dip is still bony. My current chest workouts...

Lucarious‎, 06-14-2021 03:56 AM
06-14-2021, 10:17 AM Go to last post
3 735

Should I switch to an aesthetics routine?

I have been running Candito's 6-wk program and made decent strength gains: Bench: 270 Squat: 380 Deadlift: 480 However, I am thinking of switching to an aesthetics based routine, especially as I will have more free time to make frequent gym trips in the coming months. This is because while...

Skarlo‎, 06-14-2021 09:43 AM
06-14-2021, 10:00 AM Go to last post
1 659

Advice for my program

Hello, I would like to ask for advice about my program. It is made by a fitness instructor from the gym I go to. The program is as follows: Day 1 - Chest and Shoulder Bench press upper part - 4x10 Bench press middle part - 4x10 Dips - 4x10 Flys - 4x10 Shoulder presses with barbell...

Vas9309‎, 06-13-2021 04:53 AM
06-13-2021, 10:02 AM Go to last post
6 903

Created my own Split, Need Feedback ! Thx !

I am an early intermediate i guess. been doing crossfit a while and not more weightlifting. I am trying to lean bulk and workout 4x week. What do you think ? What is bad about this split ? Where would you focus more/less ? Push-Day (2x Week): Front-Squat (5 Sets) Flat Bench-press (4...

Streuner‎, 06-13-2021 04:52 AM
06-13-2021, 09:23 AM Go to last post
5 827

Question How long after working out... (srs)

Does food go toward helping recovery and gains. In other words does the food you eat the next day influence muscle growth much or not? For example if I workout now, how many hours or days after that workout does food consumption help with building muscle and strength? The reason I ask is I worked...

OneLegSquats‎, 06-13-2021 04:37 AM
06-13-2021, 06:51 AM Go to last post
3 814

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