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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 VI

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

nightanole‎, 10-05-2015 08:53 AM
265 Pages
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Today, 08:30 PM Go to last post
7,928 1,167,876

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
99 Pages
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2,943 908,810

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
32 Pages
1 2 3 4 5 ... 32
11-30-2019, 11:57 PM Go to last post
940 646,118

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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11-11-2019, 05:58 AM Go to last post
665 536,565

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
1 2 3 4 5 ... 23
10-29-2019, 11:49 AM Go to last post
681 1,093,372

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
09-06-2019, 01:41 AM Go to last post
72 166,684

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 46,504

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 2,354,690

Smolov: Can it work for a natural lifter?

Hey! I’ve read a lot about the Smolov routine in the last couple of days, and that it’s designed to boost your squat by 100 pounds. I’m currently sitting at a 380 squat, at 240 pounds. (1.58, I read the minimum to start Smolov was 1.5, and I plan on getting up to 405 before trying it) Problem:...

Titan127‎, Today 10:45 AM
Today, 09:12 PM Go to last post
4 290

When do you guys stop bulking?

What body fat percent do you guys usually go to until you stop bulking? I finally had my first successful one and don't want to stop yet, but I'm starting to get a gut. Dirty bulk got the better of me. I went from around 160 to 195 in about 5 months. Body fat calipers say about 20-22%. I'd like to...

OralB‎, Today 06:49 PM
3 154

Beginner Workout Routine

Hello, this is my first post ever on here. So a bit about me. I know almost nothing about weight lifting. I have done some weight lifting in a weightlifting classroom setting for a few months but did not continue. I have a two month break from school and something has changed in my life...

MindRaptor‎, Yesterday 09:04 PM
2 374

Routine for the apartment complex gym

Hi all, my apartment complex has a gym and i really have no excuse to not get on it and go 3-4 days a week. I'm a beginner (not totally my first time, but has been a while since ive regularly been in the gym). Typically these gym's have lots of equipment, but no barbell - machines,...

yido101‎, Today 06:56 PM
Today, 07:34 PM Go to last post
2 114

Where should I go next - Looking for opinions (Full-body vs Split)

Long post warning. Hi everyone, Here's a little background on myself and my workout routine: I've been in and out of the gym for about 5 years now and I've finally been serious about it for about 5-6 months. My routine for the past year and a half has been full body workouts 3 times per...

RaiseItUp‎, Yesterday 02:13 PM
6 502

Let's OHP 2,019,000 pounds in 2019!

All freeweight overhead presses count: standing or seated, barbell or dumbbell, strict press or push press. Warmup reps count. I'll start: 45x6 + 65x4 + 115x3 + 135x1 + 150x26 = 4,910

ECGordyn‎, 01-03-2019 11:58 PM
11 Pages
1 2 3 4 5 ... 11
306 78,388

No/minimal equipment functional training

Hi, Possibly the wrong forum for this as I appreciate this is a bodybuilding forum, however, I have been looking for a functional fitness training plan which is good for weight loss, with minimal equipment needed. To give some context, I am a 29 year old male, 5'10" weighing 230lbs... of fat,...

jimbogarner‎, Today 03:55 PM
Today, 05:57 PM Go to last post
3 191

Anyone heard or done maps anabolic..(Mind pump)

Was curious if it's a decent program or just another scabby YouTube gig

drillking83‎, Today 02:48 PM
1 169

Is Strongman 5x5 supposed to be only 3 times a week? I'm doing it EoD

I have been doing it every other day, no excuses. Am I doing it wrong? Normally if I feel sore I just deload 25% on squats just to stimulate my bones since squats are every workout. Basically I would do strongman Sunday, Tuesday, Thursday, Saturday, Monday, Wednesday, Friday, Sunday and so on. ...

Natty99‎, Today 03:24 PM
Today, 03:45 PM Go to last post
2 185

Best routine for weight + fat loss?

42 year old male 5’7” 210, looking to lose 25lbs and slim down, all while maintaining muscle. Should I be doing 5 day split with an hour of cardio in the morning and lift at night or a 3 day split and cardio on off days? Any tips are appreciated.

GeorgeSteele66‎, Today 03:16 PM
0 147

Can I bulk yet?!

So in March I decided to change my life style. I’ve lost 17kg in that time from initially circuit training to now more weights focused. I’ve been in a calorie deficit the whole Time by about 15% off my tdee. I am certainly bored of cutting. Am I at a stage where I can start bulking a bit yet?...

nezaboy‎, Today 05:00 AM
9 414

Mando workout

Want to tweak my workout a bit, was wondering, what kind of training would Jango Fett be doing from Star Wars, kind of want to go for a build like his but need help changing up my workout. I do a lot of weighted calisthenics and some weights because I train for boxing, would this be accurate to his...

tanman520‎, Today 06:47 AM
Today, 07:43 AM Go to last post
2 244

My trainer says I am a pussy for using gloves. Is it true?

I have personal training at my local gym. I have been doing it for over a year now. During each session I will use half finger gloves. I use them to protect my hands and to give me more grip. I find that if I dont use gloves then I have trouble holding onto something heavy for a long time. My...

hhavas‎, 12-13-2019 06:59 PM
2 Pages
1 2
Today, 05:44 AM Go to last post
31 1,580

Wrist extensions plateau

I have been directly training my forearms for ~3 months, 3x a week, 12 total sets, 15-20 reps, as lower reps cause wrist pain. And I cannot increase the weight on wirst extensions for good. I have stalled on the same weight for a few times, obviously took a deload. Usually I cannot increase the...

HeMB‎, 12-13-2019 01:56 PM
10 758

Advice on when to cut

Hey folks I am just looking for some advice on when I should cut! I uploaded a couple pics I took today. I started bulking in late August and started out at 147.4lbs. I’m now at around 160lbs. Is that too slow? Should I be eating more? Is it time to cut? I’m sure there’s no clear cut answer but...

grahambren‎, Yesterday 08:59 PM
Today, 03:01 AM Go to last post
4 367

what is the best free intermediate program?

what is the best free intermediate program? and where can I get it?

NoNodyFat‎, 12-12-2019 07:27 PM
Today, 12:25 AM Go to last post
6 1,009

Need help modifying workout routine because of pain

I need help modifying my workout program (Fierce 5 with substitutes), because of back pain. I got the backpain either because of deadlift, or barbell squat, or lat pulldown or a combination of them, about 1-2 weeks ago. Currently doing anything where I have weight above my head hurts, meaning...

Davidtrains‎, Yesterday 06:10 AM
Yesterday, 07:37 PM Go to last post
9 579

Thoughts on my Upper/Lower routine?

Hey everyone, I've been trying to optimize my routine and was wondering if I could get some input I'm running it 4 days on, 1 day off, repeat. I work 7 days a week so time has always been a factor for me. My goal is Strength and Hypertrophy. Upper 1 - Pause Bench 5x5 Pendlay row 5x5...

Eloquence‎, 12-11-2019 04:15 PM
Yesterday, 06:38 PM Go to last post
14 1,302

I am failing upward on the scale. Can you help me understand this?

So as some of you know I am doing a drastic recomp with hours and hours of very high resistance cardio (sometimes I am in the gym for 3 hours) basically every single day and eating quite lean/minimal. I am doing some lifting too. How can my bodyweight be going up? I don't understand it. What...

peterm28‎, 12-13-2019 03:07 PM
Yesterday, 04:35 PM Go to last post
23 1,007

German volume training, how is it possible?

I was looking into high volume and found this "program" (more of a rep scheme) called German volume training. 10x10 with 90" rest and slow eccentric phase. Several days rest before going again. This one girl in my gym just completed a contest and is doing the 10x10 thing now also. My question is...

jademonkey‎, 12-04-2019 05:56 PM
Yesterday, 02:40 PM Go to last post
8 1,225

A few workout questions

I've been working out for a few years but don't have too much time to go gym so have slow progress. I have a few questions here; 1. For the sake of example, i'm using two days per week and not including legs. which workout would be more effective for each muscle group? a. monday - chest x 1,...

tommyt414‎, Yesterday 10:17 AM
Yesterday, 02:14 PM Go to last post
4 443

Making all sets "drop sets"

Does anybody else do this? I do this in all my sets because it feels like I can't hit/work the muscle fully if I don't. For example if I'm chest pressing, I start at 100lb, do as much as I can (until failure ~12 reps). Then drop it to 80 do again about as much as I can (~8 reps). And then...

Kasim7‎, 12-13-2019 12:07 AM
Yesterday, 09:20 AM Go to last post
27 1,192

Simple volume ramped BB routine

This is a 6 day volume ramped routine designed for intermediate+ mass gain. Be sure to read the notes below. Rotation - 3 day cycle repeated with minor variations Barbell bench (3x5) (0) Pendlay row (3x8) (0) Lateral delt (2) EZ bar curl (2)

SuffolkPunch‎, 01-03-2019 03:14 AM
2 Pages
1 2
Yesterday, 08:40 AM Go to last post
38 5,644

split routines and optimal volume and rest for muscles

Hi, I am learning about split routines - single bodypart each session (chest, arms, shoulders, legs, etc) vs push/pull vs total body, and others. It seems to me that the more days you have available to lift, the more focused on specific body parts you split routine can be. That's why total body...

Ctiger06‎, 12-10-2019 10:20 AM
Yesterday, 08:26 AM Go to last post
9 1,440

how about push-pull-legs-push-pull 5 days split ?

Hi I hate to workout my legs more frequently abecouse it needs more volume like 24 and above sets in single workout to feel the pump and results and I can't double this number by add extra leg day I tried many splits full body for months PPL 6 days for years UL for year and half Bro split...

fajfaj‎, Yesterday 04:28 AM
Yesterday, 06:52 AM Go to last post
2 492

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