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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
20 Pages
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10-17-2021, 01:14 PM Go to last post
591 202,589

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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3,027 1,273,339

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
10-05-2021, 02:22 PM Go to last post
85 375,836

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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715 879,154

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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09-09-2021, 12:16 AM Go to last post
968 1,072,517

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 1,432,717

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 2,922,587

6'3 (1.9 m), 170 lb (77 kg). Unique circumstances, looking for program recommendatio

I was recently (last year or so) very short on money, so all I had was a pair of 10-pound dumbbells. I tried everything I could to make the most out of it by increasing reps and doing some moderately difficult bodyweight calisthenics. I also managed to actually miscalculate my calories during...

RayAP19‎, 10-13-2021 04:10 PM
Today, 12:13 PM Go to last post
14 986

Go hard or go home?

Hello folks Just started working out so I've been researching a little and I'm literally overwhelmed by advice. I'm 5'11 and around 11 stone, pretty skinny so trying to put weight on but reading about calorie counting, macros ect. literally fly over my head (29 with kids) so it's kinda difficult...

Identity1‎, Today 02:52 AM
Today, 11:36 AM Go to last post
7 166

Feedback to this Program

My goals are aesthetics and I want to know if I could improve anything on this program. I’m just trying to get the best out of the gym in the least amount of time. Will this help me Build a aesthetic physique? Workout A: Squat 3x5 Bench Press 3x5 Weighted Chin Up 3x5 Barbell Curls 3x10...

skinnyfatadult‎, Today 06:10 AM
2 108

What are the advantages of full body vs Upper/Lower?

Noobs are recommended to do full body 3 days per week and then progress to upper 3x per week and lower 3x per week on the in between days. If someone has a gym in their garage, is there any advantage to a newbie doing full body vs working 6x per week on an upper lower program? I see people...

Darkius‎, 10-15-2021 11:09 PM
25 966

Auto regulated training explained

Anyone who’s ever followed baseball understands “power surges” and “biorhythms “ as it relates to performance and hot streaks. What if I told you that bodybuilders and powerlifters also have hot streaks in their performance and would be wise to break the shackles of planned progression and...

coachcalande‎, 09-12-2021 04:11 AM
4 Pages
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92 13,380

Question What exercise routines can i do with barbells and dumbbells?

Decided to change my life around today and wanted to start working out. I only have access to a barbell and dumbells in my home and cant get to a gym anytime soon. Ive been looking for upper body workout routines but most require an incline bench which i do not have. Would greatly appreciate any...

Bk821‎, Yesterday 07:53 PM
2 136

Over-active traps

Hey, I was wondering if anyone else deals with over active traps. I know some people wish they had this problem but personally although I don’t hate the look I also don’t love it. my traps look bigger than anything else and it makes some of my other body parts look a lot smaller than they actually...

jose24034‎, 10-17-2021 08:34 PM
Yesterday, 09:48 PM Go to last post
2 215

Question Gaining muscle while training BJJ/MMA

Hello, I am a 150.2 pound 18 year old male. I am 5'11". I am seeking to find what the best way to gain 5 pounds of muscle while actively training MMA/BJJ 5 days a week is. I only have 30/45 min to weight train in a gym a day due to my job. However, right now, I do not weight train at all...

calebtgriffin‎, Yesterday 03:35 PM
Yesterday, 07:46 PM Go to last post
1 170

Autoregulated double progression?

I have for a while been doing rp style volume ramp training, while i really did like this type of programming, i found that i like to keep sets more static and not change to many variables, this makes it easier to see if current volume drives performance forward. I was listing to a podcast with...

philip750‎, 10-16-2021 02:53 PM
Yesterday, 08:47 AM Go to last post
7 428

Rest inbetween sets

Im just wondering if 60 seconds in between sets is enough?

lifechange99‎, 10-17-2021 04:10 AM
10-17-2021, 05:21 PM Go to last post
9 400

Feedback on my training program (and approach as a whole)

Hello. Male, 28 Height: 6'0'' / 182cm Weight: 165lb / 75kg Trying to gain muscle mass. Have been lifting for about an year. Paid a local fitness instructor to create a program for me, it's basically a bro split 4-5 days a week. Have been following it very closely so far, but would like...

BeetrootSalad‎, 10-16-2021 08:50 PM
10-17-2021, 02:50 PM Go to last post
2 405

Not progressing whatsoever with Fierce 5 as a beginner after 2-3 months.

Dear, I am becoming increasingly frustrated by working out, because for some reason I am simply not getting stronger. As adviced by an earlier post on this forum, I have stuck with the Fierce 5 routine since the end of June. I took a break halfway through because I went on vacation for 2 weeks,...

Bremster1‎, 09-11-2021 06:42 AM
2 Pages
1 2
10-17-2021, 12:05 PM Go to last post
46 4,931

Can you build muscle or at least maintain it with short rest periods

Im just wondering if you can build muscle with the weight trsining this program outlines. Its a three day upper/lower split and the workouts are 45 minutes each . Each body part is basically hit every 5 days for a brief effort. 6 sets in a pyramid style fashion the reps are 12 ,10 ,8, 6 ,12, 12....

lifechange99‎, 10-17-2021 03:46 AM
10-17-2021, 03:46 AM Go to last post
0 243

should i continue slow cut?

So, i posted again about 2 months ago i think, and some people told me to eat on a small calorie deficit. Since then i have lost about 5 kg/11 lbs. Right now im at about 68 kg/150 lbs and at 177 cm/5 feet 9 inches. I am training on a program thats similar to lyle mcdonalds bulking routine but i...

Evan1999‎, 10-16-2021 09:34 AM
10-16-2021, 03:55 PM Go to last post
4 386

Feedback on my training routine

Relevant info: 65 kg (143 pounds) 167 cm (5'6'') Bench press: from 40 to 62,5 kg (from 88 to 137) Deadlift: from 40-ish to 80 kg (from 88-ish to 176). My record is 85 kg (187).

FatDietitian‎, 10-16-2021 07:45 AM
10-16-2021, 01:33 PM Go to last post
14 572

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teirenieivnap‎, 10-16-2021 11:28 AM
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chueieiniaxa‎, 10-16-2021 10:41 AM
10-16-2021, 10:41 AM Go to last post
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chueieiniaxa‎, 10-16-2021 10:04 AM
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bukharihoiyn‎, 10-16-2021 08:23 AM
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Pure Vera CBD Gummies >> Review >> assure that a product is either secure or effective. According to a examine in the Journal of the American Medical Association, best . % of CBD products sold on-line were successfully categorized. Most contained less CBD than advertised, whilst . % had...

aakwkienaid‎, 10-16-2021 05:48 AM
10-16-2021, 05:48 AM Go to last post
0 307

1RM% for hypertrophy

Is there a low-end cap on what % of your one rep max is efficient for adding mass? I read something... somewhere... at some point in time... that the number sits somewhere around 60%, but admittedly I have no idea where I read it. If you can bang out up to 40 reps and still induce hypertrophy,...

Xpiro‎, 10-07-2021 03:48 PM
2 Pages
1 2
10-16-2021, 04:01 AM Go to last post
37 2,924

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
10 Pages
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10-15-2021, 08:42 PM Go to last post
281 116,395

Push ups

Traditional pushups are beneficial for building upper body strength. They work the triceps, pectoral muscles, and shoulders. When done with proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles. Pushups are a fast and effective exercise for...

Gavillan‎, 10-15-2021 01:29 AM
10-15-2021, 07:11 PM Go to last post
1 490

Deload days

The LONGER I train the MORE I realize NO matter HOW many days OFF I give myself PER week no matter HOW sustainable I make my diet or TRAINING I just hit a plateau I have always SEEN people REFERENCE taking a DELOAD week or something like that were THEY still MAINTAIN their DIET however THEY may...

Realclout‎, 10-12-2021 08:34 PM
10-15-2021, 05:00 PM Go to last post
6 945

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