Post New Thread
Page 1 of 27 1 2 3 11 ... LastLast
Threads 1 to 25 of 661

Forum: Workout Programs

What workout is best for your goal?

Last Post
Threads Posts

  1. Post your workout journals online so others can see what you are doing and follow your progress!

    Forum Actions:

    Forum Statistics:

    21,911 2,613,100
  2. Discuss Olympic lifting and your personal programs.

    Forum Actions:

    Forum Statistics:

    4,090 62,487

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
17 Pages
1 2 3 4 5 ... 17
503 220,914

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

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

nightanole‎, 10-05-2015 07:53 AM
174 Pages
1 2 3 4 5 ... 174
5,218 678,821

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
23 Pages
1 2 3 4 5 ... 23
678 237,210

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
87 Pages
1 2 3 4 5 ... 87
2,603 596,951

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
03-17-2018, 02:28 PM Go to last post
14 1,881

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
21 Pages
1 2 3 4 5 ... 21
03-03-2018, 07:07 AM Go to last post
628 777,884

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 1,725,369

Arrow Sticky Thread Sticky: General Forum Rules

Welcome to the Forums It is our hope that the members of the forums will help each other in providing motivation and information to those looking to reach their fitness goals. To protect our members and the forums, the following rules are effective in all sections. Please take...

ForumSentinel‎, 05-19-2014 08:12 AM
05-19-2014, 08:12 AM Go to last post
0 54,078

"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
234 Pages
1 2 3 4 5 ... 234
Today, 08:35 PM Go to last post
6,999 1,033,068

Recommend me a program

Can someone recommend me a good program for working out 4-5 days per week that I can do with just free weights ( preferably dumbbells but most any barbell exercise has a dumbbell variant anyway ) , a pull up bar and an adjustable bench ? I like simple programs that use tried and tested exercises (...

Shadowman82‎, Today 07:59 PM
0 21

What would someone's physique look like if they only did this program?

What would someone's physique look like if they only did this program for the rest of their life? (Assuming they do this with a good diet) Workout A Squat 5x5 Bench Press 5x5 Barbell Row 5x5 Weighted Dips 3x5 Skullcrushers...

PauloDybala21x‎, Today 01:54 PM
Today, 07:53 PM Go to last post
4 155

My gf wants leaner arms after bulking. Advice?

Hey guys. I've been a personal trainer for a little over five years now. Every week I'm learning something new. So I will never claim I have all the answers. This week I've been researching how to make a woman's arms leaner after a very extensive bulking to maintenance period. My gf has been...

Takeo5‎, Yesterday 03:27 PM
10 316

Almost 4 Months of weight training. Negative gains

Title, I weighed 160-165 when I started, I weigh a steady 150 now. I'm 5'9" and 22 years old I weight train 5 days a week. Chest - Back - Shoulders - Arms - Legs. I do 30 minutes of cardio at %70 of my max hr 5 times a week. I'm usually sore the following day. (I considered ditching the...

Canada000‎, Today 02:39 PM
Today, 06:22 PM Go to last post
18 166

Reps and sets on candito's 6 week strength programme

Confused as to whether there is a set number or reps and sets for this programme, the PDF only mention 4 sets for optional exercise but i can't find anything on the main lifts etc.

MillerJ03‎, Today 12:24 PM
Today, 05:34 PM Go to last post
2 69


I have no clue how to start, but I know pretty much what I want to do. I have 1 primary goal and I don't have a lot of time or resources so I don't expect to be able to get much else. The most important thing I want to get from my exercise is raw strength. I don't particularly care what I look...

333555333‎, Today 06:30 AM
Today, 05:32 PM Go to last post
5 189

Need a new chest training protocol because chest is stubborn!

Chest is one the hardest body parts for me to grow. Any protocols recommended?

bp408865‎, 03-17-2018 04:53 PM
Today, 05:30 PM Go to last post
15 359

Quick and dirty guide to intermediate progression

This guide assumes that you have already chosen a "split" and some core exercises at the least - plus the number of sets per exercise (start on the low end of the amount of volume you think you need). This is an autoregulated volume approach best suited for hypertrophy (credit: Menno Henselmans)...

SuffolkPunch‎, 07-14-2017 06:36 AM
3 Pages
1 2 3
Today, 05:26 PM Go to last post
73 6,665

Red face squats in fierce 5

hi everyone I decided to substitute the deadlift and leg curl in place of front squats and rdl in workout b and i do low bar squats in workout a and thought about changing it to a high bar squat to work the quads since i won't be doing the front squat anymore so my question is should I continue...

MaNdUde02‎, Today 05:24 PM
Today, 05:26 PM Go to last post
1 76

Cardio confusion. Need advice please.

Hello, been coming to body for awhile now between here, scooby on YouTube, and Marc lobliner I usually can find an answer but today I’m stumped so I signed up. Long story ahead I apologize but because how complicated all this is becoming I figure I’ll type it all out. Any help...

Johnnyconquer‎, Today 05:00 PM
0 79

Intermediate U/L for Powerbuilding

UTILIZING THE WATERBURY METHOD FOR POWERBUILDING DISCLAIMER: 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,...

grouchyjarhead‎, 01-23-2018 06:14 AM
27 1,988

Can someone recommend a routine for me?

I am doing the Fierce 5 Upper/lower intermediate routine right now and have been running it for 6 weeks. It is a very solid program, but the only issue I have is it only has me doing back squats and the bench press once a week. I feel like I’m not progressing as much as I would if I were doing...

beq1991‎, Today 10:33 AM
Today, 02:34 PM Go to last post
8 208

What are your opinions on Full Body/Split Hybrid routines?

As someone who enjoys splits (namely PPL) but doesn't like training more than 4 days a week, what do you think of Full Body and Split Hybrids? Example: Day 1: Full Body (21 Sets) Front Squat 3x6-8 Romanian DL 3x6-8 Bench Press 3x6-8 Bent Over Row 3x6-8 Overhead Press 3x6-8 Weighted...

DogletDusk‎, Today 07:43 AM
Today, 02:26 PM Go to last post
15 250

Training Like A Pro Boxer, 3 Times A Day

Hello guys! So I've recently decided to take boxing seriously and train like a professional. I'm looking to slim down in the process, have that toned boxer's body that's both muscular and athletic. Please rate my workout and tell me how many calories I should be eating per day to reach my goal. I'm...

mmoreiramu‎, Yesterday 01:59 PM
9 247

Cool Let’s Pull 50K Deadlifts in 2018

All Conventional/Semi-Sumo/Sumo Deadlift repetitions: Count all reps including warmups. “The meet don't start until the bar hits the floor” Don Blue

Nebamartinez‎, 01-06-2018 11:50 AM
6 Pages
1 2 3 4 5 ... 6
Today, 12:12 PM Go to last post
161 7,435

Anyone ever seen this real prison workout?? CRAZY! Must See!

Watch this ENTIRE video. No weights, no supplements, no steroids. Just pullups off the rack, pushups and burpees. Around 3:15 you see about 30 guys hitting poses with a snuck in cellphone. These guys are built like concrete. VIDEO BELOW

Daveshere‎, Today 03:15 AM
Today, 11:50 AM Go to last post
21 371

Madcow 5x5 metric spreadsheet

About to try out Madcow 5x5, but having a problem finding a metric spreadsheet (Kilogram) to track my progression. Anyone know of a spreadsheet with Kg increments, or how to change the original spreadsheet to calculate Kg? (Not very handy with excel) Thanks in advance, and have a nice day :)

SlingFit‎, 08-29-2013 09:04 AM
Today, 10:42 AM Go to last post
2 4,155

Back Development. (Pics)

I was wondering if you could see any progress on my back development? The one on the bottom is more recent.

fairbjosh‎, Today 04:46 AM
Today, 10:31 AM Go to last post
5 299

David Laid DUP

I have been working out for about 2 years now and I just got David Laids DUP program. This is the first program I have ever attempted to run. I was just wondering how often you should try to update your PR's so you can update the weight on your program. I do not really know what I am doing. Any...

JakieT‎, 02-27-2018 03:48 PM
12 4,747

SL or MadCow if running 2x week

Hi! I am training for military, but my primary goal would be strength. I have trained for over a year, but seruosly only for 9 month. When I started being serious, I was cutting and my program was 4x week, with one of either Squat/Deadlift/OHP or bench every workout (1x of them every week) (2...

Storfiskarn52‎, Yesterday 09:10 AM
Today, 08:17 AM Go to last post
4 204

High Frequency Linear Progression - 6x week powerlifting program for early intermedia

Before I even start I want to clarify that I'm aware that there are programs that have you lifting 3 or 4x week that have been proven to be optimal, but hey, there are hundreds of people that want to hit the gym more frequently, and if it CAN be done optimally, then why not? Do we really want to...

dubove‎, Yesterday 01:25 PM
Today, 08:02 AM Go to last post
10 212

Please help! Please!

Hey, I am a recently turned 19 year old guy, I’m 6’1 and 73kg/147lbs. To put it simply I’m tired of being a weak bitch. I have never in my life been to the gym before. I had planned to start going to the gym around 1-2 years ago but I always put it off due to not knowing what exactly I’d be doing...

Kiyomasan‎, Yesterday 01:13 PM
6 222

What do you think about this chest day?

LifterShifter‎, Yesterday 06:04 PM
8 237

Hello, Question Regarding Workout/Recovery

Greetings gents, as I continue to research on this topic several search results would lead me here so I decided to sign up and start posting in hopes of gathering more knowledge and input. So about me and my goals- I'm 6'1 169lbs lifting primarily for strength with a target weight of 160-165lbs....

JtSly‎, 03-17-2018 12:16 PM
7 265

Forum Information and Options

Thread Display Options

Use this control to limit the display of threads to those newer than the specified time frame.

Allows you to choose the data by which the thread list will be sorted.

Order threads in...

Note: when sorting by date, 'descending order' will show the newest results first.

Icon Legend

  • Contains unread postsContains unread posts
  • Contains no unread postsContains no unread posts
  • More than 50 replies or 300 viewsHot thread with unread posts
  • More than 50 replies or 300 viewsHot thread with no unread posts
  • Closed ThreadThread is closed
  • Thread Contains a Message Written By YouYou have posted in this thread

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts