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Forum: Workout Programs

What workout is best for your goal?

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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
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Today, 09:29 AM Go to last post
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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: ...

2020Wellness‎, 11-08-2012 02:07 PM
95 Pages
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2,849 717,964

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
29 Pages
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Yesterday, 10:38 AM Go to last post
852 417,675

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

Part 1: Part 2: Part 3: Part 4: Part...

nightanole‎, 10-05-2015 08:53 AM
231 Pages
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02-13-2019, 11:33 AM Go to last post
6,906 897,571

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
23 Pages
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02-09-2019, 05:48 PM Go to last post
664 908,706

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
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02-03-2019, 03:32 AM Go to last post
49 62,106

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 08:29 AM
11-21-2018, 08:29 AM Go to last post
0 6,777

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 2,035,222

Reps And sets

Hello, What Is ideal amount of SETS per week for body parties? I have found that ideal rep range Is for bigger parties about 60-180 and for smaller it's about 30-90. But it doesn't count sets. Lower rep ranges are for heavier weights and higher for lower weights. What Will happen if...

Qnder‎, Yesterday 03:55 AM
26 433

Fierce 5 upper lower bent over row

Hey i was Wondering Can i switch to dumbbell row and ditch barbell row.. I Will do pendlay row.. But i Want to switch barbellrow

Advice1998‎, Today 02:15 PM
0 22

Smile Quick question! What are the holy grail bodybuilding books or articles or stickies?

WHAT ARE THE HOLY GRAIL BODYBUILDING BOOKS OR ARTICLES OR STICKIES? ALSO, what is the Holy Grail of bodybuilding books? What books do top bodybuilders recommend that are the Holy Grails of bodybuilding?

jaycutlerMMF‎, 02-13-2019 09:08 PM
26 477

"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
260 Pages
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Today, 01:26 PM Go to last post
7,789 1,295,384

Between novice and intermediate?

Quick breakdown of my lifting history and stats before my question: been lifting roughly 3 years. 1 year of bro splits, 1 year of made up plan, then found this site and had 1 year of Vikings upper/lower. Granted, all of these years have not been 100% consistent with progression, nutrition, or...

Gator1212‎, Today 07:10 AM
Today, 01:20 PM Go to last post
10 218

Do I need to rest muscles for pull-up's ?

I have a pull-up bar on one of my doors at home. At first, I did 1 or 2 pull-ups (a few times per day) Now I can do about 6 pull-ups. (which I do once or twice per day). Should I be taking a few days rest ? or is it not needed for this small scale work-out ? I'm not really trying to get...

jessiejames73‎, Today 10:24 AM
3 90

Unhappy Save me from depression.

God, I haven't been on here for maybe 5 years. Long story short, I started lifting 6 and a half years ago now. as natural athlete I was strong, physically I looked great and I had so much potential. 3 years ago I started having shoulder problems, rested to recover, tried again and repeated....

ajlifts‎, Today 04:59 AM
Today, 12:03 PM Go to last post
1 177

How to do I become stocky and thick?

Hi, I am currently 5’11 and weigh 167lbs I want to gain a muscular/stocky physique but not too huge. But anyways I’m looking to gain an even amount of fat and muscle, because my main aim is to gain strength and size. :)

michaelbrownie‎, Today 10:12 AM
2 104

Advice on my workout program?

Hi, so what do you guys think about my workout program? I made it myself with some inspiration from different workout programs. I've been working out for a couple of months using the Fierce 5 program and became bored with it (I get bored with things I do reapeatedly, so nothing against the program...

Rexify‎, 02-12-2019 02:04 PM
Today, 10:29 AM Go to last post
24 556

Opinion of vikings 4 day Upper lower

I am going to start Vikings 4 day Upper/Lower plan, and wanted to to get your Thoughts on some of the tweaks that I want to make in the program: 1. Running the program as a 3 day per week instead of 4. 2. changing hack squat to front squat 3. I am planning to replace deadlift with sumo...

ccheng1‎, Today 08:39 AM
Today, 09:32 AM Go to last post
3 130

10 Cycles of 5/3/1 - trying to not stall

I know, Wendlers program is such that you don't stall or miss reps. Well, I'm getting there. Going into my 10th cycle of Wendler, which is usually run in the triumvirate or BBB and rarely the jack **** format, here's where Im at 1RM Bench - 315 OHP 235 Deadlift - 430

JungleBoots‎, 02-13-2019 11:38 AM
Today, 09:23 AM Go to last post
3 203

Dont know what program to do

Male 5ft 6, 144lbs Lifting for 1.5 years but not very effectively. Never followed a structured program, just did the big three lifts and a bunch of accessories and tried to add more reps/weight each week. Progress has been very slow since the beginning. Lifts: Bench 65kg 4 reps Squat 110kg 4...

zafrica1234‎, Today 01:43 AM
5 194

Shoulder iso’s on push day

So I train shoulders twice a week , first on upper day where I do military press and the secondary day is push day where I do seated shoulder press and lateral raises and rear delts get hit on pull day with some face pulls , so my question is , if I would add another front delt exercise to my push...

Orelabergel1‎, 02-12-2019 01:21 PM
2 150

The Superhero Body, How?

Didn’t really know what to put for title might be a little stupid sorry! But kind of sums up my question! I see these celebrities who will have insane body changes in the course of 4-6 months and I’ve never understood how fast. I’m 19 and have been to the gym some. I’ve been sick for 4 months...

yqqfg9pal18‎, Yesterday 07:13 PM
Today, 06:48 AM Go to last post
5 229

Calf Raise Weight? - Fierce 5

Hey y’all, On 4th week of fierce 5. Am I supposed to be progressing calf raises by 10 lb each week? I’ve always been unsure how much to hold for standing calf raises. I’m currently doing 2x15 with 55 lb dumbbells and it’s pretty tough but I started w 40s my first week of fierce and been...

SushiGodd‎, 02-11-2019 01:00 PM
Today, 06:38 AM Go to last post
5 280

Increasing Weight - Fierce 5 question

Hi again y’all, My question is this. So my gym doesn’t carry 2.5 increment increase weights. So for dumbbells I either have the option of 35, 40, 45... and so on. How do I increase my dumbbell Curls 5 lbs if they leap 5 lbs. basically, I’m on 35 this week, but next week I don’t have 37.5 lb...

SushiGodd‎, 02-13-2019 06:09 PM
Today, 06:35 AM Go to last post
5 269

Question Combining Weightlifting Compound with Circuits & Classes?

Hello everyone! I've been through a few 8 week programs bought from a PT at my local gym which have been quite good, but I want to get my overall fitness & endurance up a bit. I'm thinking of doing solid weightlifting days focusing on compound movements with circuits or classes in between. I...

JazzJPH‎, 02-13-2019 02:59 AM
3 210

My workout schedule; Am i on the right track?

Hi All! Just subbed this forum hoping to get some advise from more experienced athletes here. Alright, please comment on my training schedule for me to see if i am on the right track: __________________________________________ First workout: 4 Pushing exercises 2 Ab excersices 2 or 3 leg...

thimotheeyy‎, 02-11-2019 06:47 AM
2 189

Cant gain or lose weight

Hey guys. 6"4 about 175 lbs 20 years old. Been working out since I was 16 and taking supplements. I'm a very lean and lanky muscular guy but have not gained any weight since I graduate high school when I was 18. I eat alot and regularly and still exercise and lift regularly but still cant seem to...

Gtsoup‎, Yesterday 10:46 PM
2 131

Widen my shoulders

Hi, i got a very complicated body to work with. I am 22, 178cm for 70kg, ok i don't have anything to say about my height and my weight my problem is my proportions, i have very short limbs. I mean all my limbs are short, my arm, my legs, especially my legs after some research i found that i have...

askingThings‎, Yesterday 05:09 AM
Yesterday, 11:54 PM Go to last post
8 295

6 months of squatting = very little progress

I'm 21 and I started working out consistently 6 months ago, starting off with 20.5 inch thighs. I've been training legs twice a week, one a high rep/light weight session of squats, hack squats, leg extensions, and leg presses, the other a heavy weight/low rep session of squats and deadlifts. For...

Ahuramaz‎, 02-13-2019 01:39 PM
Yesterday, 10:13 PM Go to last post
14 540

Juggernaut method in 5day/week plan

So I want to give the Juggernaut program a try. I've tried many other plans n ideas. I'm caught up on that fact that each lift ( of 4) are only once a week. I'm concerned it isn't enough plus I really enjoy going to the gym. So I want to make a 5 day plan instead. But maintain the the Jug...

OldManGains‎, Yesterday 09:33 PM
Yesterday, 09:33 PM Go to last post
0 97

Squat tips after surgery

Hey guys, so I just recently started doing squats again (2 sessions to be exact) and I'm looking for tips. My main thing is that I have a surgically implanted metal rod in my femur so I have some tightness in my hip. I'm really just looking for any tips that any experienced person may have to...

Ethanpearson14‎, Yesterday 06:59 PM
Yesterday, 07:44 PM Go to last post
1 102

Jeremy Ethier Program

Is the youtuber Jeremy Ethier legit? He posted the video (cant post links) "best science base fullbody workout (Workout A)" for beginners which looks like this: Workout A: Bench Press 3 x 8-10 Squat 3 x 8-10 Pull Ups 3 x 8-10 OHP 3 x 8-10 Face Pulls 2 x 8-12 Bicep Curls 3 x 8-12

joaogil1999‎, 02-12-2019 04:15 PM
Yesterday, 07:09 PM Go to last post
9 345

Please help - need advice to get ready for starting gym soon

Hi, I will be joining a gym soon and my goal is to build muscle I am 23 years old, around 5ft 5.5 and weight about 58kg. Im pretty skinny/slim and so want to gain some muscle. I have spent several hours on research and will do some more but i have a few things i am unsure about. I went to...

priyank28‎, 02-13-2019 04:56 PM
Yesterday, 06:30 PM Go to last post
6 228

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