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Forum: Workout Programs

What workout is best for your goal?

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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 01:07 PM
105 Pages
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03-22-2024, 05:24 AM Go to last post
3,122 1,689,273

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
1 2 3 4 5 ... 365
04-19-2016, 12:44 PM Go to last post
10,927 3,690,586

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
26 Pages
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02-24-2024, 08:54 AM Go to last post
775 1,163,322

Sticky Thread Sticky: Am I overtraining?

In response to this question, asked several times per day in this forum, consider this: Due to a large number of variables from one trainee to the next, no one can look your written routine and declare it "overtraining" or "too much." Instead of posting your routine in all it's detail while...

ironwill2008‎, 11-21-2018 07:29 AM
11-21-2018, 07:29 AM Go to last post
0 95,412

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 06:13 AM
36 Pages
1 2 3 4 5 ... 36
03-24-2024, 02:09 PM Go to last post
1,054 574,758

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
4 Pages
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03-14-2024, 03:02 AM Go to last post
104 568,719

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
25 Pages
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02-23-2024, 12:56 AM Go to last post
732 1,727,566

Break on Through...

I'm looking for some advice to get through some nagging plateaus. A little background first: Me: 5'9" Male, 45 years old I have been lifting for about 2 years regularly and doing Fierce 5 Intermediate 4 day upper/lower faithfully for about 13 months with great results. I have lifted on and...

adrenalytic‎, 03-05-2024 04:07 PM
03-05-2024, 07:13 PM Go to last post
5 734

Next step to reaching goal? Help Needed :)

Hey everyone, hope all is well. I feel like I've achieved quite a bit but still far from my goal. Recently hit bit of a plateau and getting stagnant. Need some help, please! First off - I'm 36 years old, 5'11, 161 pounds, and have about 16% body fat. My goal is to get down to about 10%...

akkog‎, 03-12-2024 01:10 PM
03-13-2024, 12:51 AM Go to last post
6 632

lifting and angry at gym

the more weights I push, I notice I get more angry from exhaustion this is more noticeable on leg day I have some rests between sets. outside of gym, I'm friendly and fairly approachable I tried to shift my mind to think and focus on something else but it can only do that much How can I...

apale1520‎, 03-19-2024 07:24 PM
03-22-2024, 07:38 AM Go to last post
2 597

Rowing back on muscle gain?

Ok, so after years of no progress or motivation, I decided to properly do New Year, new me. My aim is to build muscle. My gym has an InBody Body Composition Analyser, which I am using. In January, I did a lot of rowing on the Concept2 erg machine, with excellent technique (I trained as a...

BaldrickG‎, 03-20-2024 07:09 AM
1 344

Why do novice routines have so few reps?

Hi, complete novice here. I am looking at novice programs and I have noticed that the almost all use very low reps. I.e. 4-8 for compounds and 8-12 for isolations. With 8 and 12 being an oddball rather than norm. Why is that? Is it because novices use such low weights that they can easily...

blackteacz‎, Yesterday 01:12 AM
Yesterday, 05:39 PM Go to last post
10 331

Apple Watch calorie burned

My Apple Watch says I burn 215 cals while walking 9% incline, 5.5km/hr. My weight is 45kg. Is the calorie burned too low or is it reasonable?

Bunify‎, 03-25-2024 12:27 PM
03-25-2024, 12:27 PM Go to last post
0 252

Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding - Level 1 Begginner workout

Level 1 Exercise Program Monday: Chest/Back/Abs Tuesday: Shoulders/Upper arms/Forearms/Abs Wednesday: Thighs/Calves/Lower back/Abs Thursday: Chest/Back/Abs Friday: Shoulders/Upper arms/Forearms/Abs Saturday: Thighs/Calves/Lower back/Abs Note on sets and reps: In the following program,...

caveman711‎, 10-04-2009 05:38 PM
2 Pages
1 2
02-27-2024, 11:43 AM Go to last post
31 114,379

How much volume for Naturals?

This is based on my experience with my training over 44 years. https://youtu.be/iWm_mSG9-A4 Other experience from folks certainly welcome.

coachcalande‎, 03-03-2024 04:45 AM
03-03-2024, 04:38 PM Go to last post
4 880

Frequency, intensity, volume, resistance

The silliness behind volume/intensity debates is exhausting. Volume only matters significantly if it’s EFFECTIVE dosing in terms of resistance (60-85% of 1RM for instance) Doing 100 reps at 135 yielding 13500 lbs useless tonnage isn’t the same as using appropriate selection of resistance for...

coachcalande‎, 03-05-2024 02:32 AM
03-05-2024, 02:32 AM Go to last post
0 618

"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 07:03 PM
278 Pages
1 2 3 4 5 ... 278
03-20-2024, 12:04 PM Go to last post
8,321 2,658,874

I need a good split to maximize 35 min at the gym

I have a very busy schedule this year and the maximum time I can spend at the gym is around 35 min give or take. So basically I’ve tried a push/pull day split with 3rd day being legs and 4th day cardio. The problem with push/pull split is that the gym sessions are way too long in order to hit...

Devin459‎, 03-14-2024 05:42 PM
03-15-2024, 07:21 AM Go to last post
8 771

My beginner circuit (looking for encouragement)

So I got pretty strong/buff while in prison but ever since I got released I quit working out. I used to run calisthenic circuits while in prison and I recently developed a routine with the help of Chatgpt. Pushups: 10 reps Pullups (if you have access to a bar or suitable equipment): 3 reps...

Everest88‎, 03-12-2024 12:55 PM
03-12-2024, 05:05 PM Go to last post
2 636

Most days in the gym feel like crap

I was wondering if anyone who enjoys the gym has this issue or if it's just people like me who experience this. ('people' refers to those that don't enjoy the gym all that much) Where most sessions I feel crao / have low energy and most days just in general feel like crap with maybe once every...

gymdude103‎, 03-04-2024 10:38 PM
03-10-2024, 06:52 PM Go to last post
19 1,269

Heart beat after workout

Hi, when I weight traing my heart beat is too strong after around a period of 24 hours, I can´t sleep properly and lack a lot of energy during that period. When I´m training I feel good. I decreased the weight as much as I can to 7 pounds each hand doing mostly lunges, between 8 to 12 sets. It´s...

isand‎, 02-23-2024 04:40 AM
03-10-2024, 06:58 PM Go to last post
3 1,337

Life After The Beginner Program

I will graduate All-Pro Beginner Novice version in another cycle or two and am shopping for the next program. I enjoy adding size, but also have gotten the bug to get strongish like repping 225+ bench and squat 315+ without injuries. 50 years old, been doing the All-Pro for over a year...

jasonp360‎, 03-14-2024 09:46 AM
03-15-2024, 01:35 PM Go to last post
7 839

App

Does anyone here have a app that they recommend for work routine and scheduling? I see a bunch of them around but not sure if any are worth purchasing. Maybe one that includes diet plan also? Thanks

JoweW‎, 01-01-2023 06:28 AM
03-21-2024, 08:12 AM Go to last post
6 1,498

https://www.********.com/protonketoacvgummies/

Proton Keto ACV Gummies have surged in popularity, especially among individuals adhering to the ketogenic diet or aiming for weight loss. These gummies are crafted to stimulate ketosis, a metabolic state where the body utilizes fat for fuel instead of carbohydrates. The recent endorsement of a...

karishjantiions‎, 02-29-2024 03:36 AM
02-29-2024, 03:36 AM Go to last post
0 682

Suggestions to my Workout

I'm lifting for size and definition. im working out 4 x a week, here is my plan what would you change for a 43YO Male looking to look bigger: Monday: Back and Biceps: Curls 4x10 Hammer Curls 4x10 Standing Bar Curl 4x10 Inclined Bench Curls 4x10 Reverse Peck Deck 4x10 Seated Rows 4x10

kavanaugh69‎, 03-06-2024 11:55 AM
03-12-2024, 12:07 PM Go to last post
7 1,171

Does length of your workout effect your gains?

I see at the gym some people finish their work out in 35 minutes and some up to 2hours. If doing the same work out but one guy finishes in 30 minutes and another in 2 hours would that effect the gains? Is there a reason to linger around the gym or getting in and getting out is just fine?

kavanaugh69‎, 03-21-2024 11:36 AM
03-21-2024, 04:35 PM Go to last post
8 382

Muscle Imbalance - Help

Hello everyone, I've been doing Fierce 5 Novice program for a year now and got decent rules on my body and strength wise. However, I noticed that my left arm (Shoulder/Triceps) is more toned compare to the right arm (Shoulder/Tricep). I believe that my improper workout program before,...

kenchao‎, 03-14-2024 09:02 PM
03-14-2024, 09:02 PM Go to last post
0 444

Question Some doubts about program balance

I stumbled upon an old thread about program balancing and I had some questions while reading it that I couldn't find answers to despite skimming through several of its comments. Does a DB Row with one hand on the bench count as a horizontal pull, and does a DB Row with two hands rowing count as...

Keyshade‎, 03-15-2024 02:11 PM
03-18-2024, 10:21 AM Go to last post
8 801

Thoughts on this new workout plan for very tall guy

Hi guys, About to start the gym again after taking a week off from being ill. I wanted to try a new routine as I feel my chest and arms need some work. I have chosen the workout plan below. Just wanted to confirm whether this looks like a good routine to follow, I'm 6ft 4 and looking to add lean...

Lucozade1998‎, 03-04-2024 12:37 PM
03-10-2024, 01:01 PM Go to last post
24 1,832

Question https://slimm-gummies-erfahrungen.company.site/

Slimm Gummies Erfahrungen sind eine natürliche Lösung, die Ihren Körper schnell und ohne psychoaktive Wirkung dabei unterstützen soll, Linderung zu finden. Vollgepackt mit Cannabinoiden, deren Fähigkeit, Stimmung und Schmerzen im gesamten Körper und Gehirn zu regulieren, eingehend untersucht wurde,...

marishjamtions‎, 03-07-2024 02:56 AM
03-07-2024, 02:56 AM Go to last post
0 550

Advanced Lifter Requires Workout Plan Advice

Hey everyone, I've been bodybuilding for 12+ years now and I've been using the same workout plan for nearly as long which is my own take on Jim Stoppani's Shortcut to Size. Usually staying in the gym for around 2 hours, taking my time to get every little bit out of my workout and going 4 days a...

megon12‎, 02-21-2024 08:22 AM
2 Pages
1 2
03-01-2024, 06:34 AM Go to last post
39 3,274

Dumbbell Only Workout Routine for a 32 Year Old.

Hi guys, I only have access to dumbbells and I really want to build some size. I'm 5'10, 159lbs. Could you please point me in the direction of a suitable muscle building dumbbell only routine for a beginner. Thanks a lot. Mike.

Mikethemusicman‎, 02-25-2024 09:58 AM
03-10-2024, 06:57 PM Go to last post
2 1,316

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