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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
166 Pages
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Today, 12:59 PM Go to last post
4,968 639,071

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
22 Pages
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Today, 12:37 PM Go to last post
636 201,287

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
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2,516 574,074

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
16 Pages
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01-12-2018, 05:15 PM Go to last post
478 196,963

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
21 Pages
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12-09-2017, 08:03 AM Go to last post
621 751,195

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 1,667,146

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 09:12 AM
05-19-2014, 09:12 AM Go to last post
0 51,128

Let’s squat 10 million pounds!

... in 2018 Since no one has made a squat thread this year, I thought it would be cool to do something a little different. So instead of just counting reps, multiply your reps by the amount of weight lifted, then add your total to the previous total. I think this will be more interesting...

Sweetums6000‎, 01-03-2018 09:42 PM
2 Pages
1 2
58 1,396

Question How much do people know about eccentric training?

There are numerous articles on Bodybuilding and other training sites regarding the benefits and greater potential for hypertrophy with eccentric (or negative) training. The science behind it seems to be an esoteric principle that very few in the general public know about. Perhaps I'm wrong, but...

GoSwiftFit‎, Today 12:30 PM
3 53

Over 40 advice needed - starting again

I'm starting week two of trying to get increase strength, mobility, and overall health. I'm working out 6 days a week (usually in the morning before work), but two of these are kind of like recovery workouts. I work a desk job and usually long hours. I started back in about two years ago but...

cbartley1144‎, Today 06:55 AM
15 212

What's most optimal routine with just these exercises?

Hi all, From what i've read, if someone were to focus on slowly progressing on just the following six lifts then apparently they could build a pretty balanced and aesthetic body in a few years. : Squat Deadlift Bench press Bent over row Military press Weighted chin-ups

hman2468‎, Today 12:40 PM
Today, 02:08 PM Go to last post
5 95

Routine for functional fitness + lean body without excessive exhaustion?

So I'm a mid-30s male, about 25 lbs overweight, and am a semi-advanced beginner at weight lifting, having done fairly conventional lifting routines in the past. I'm trying to figure out the best routine -- weights, cardio, yoga, and anything else -- to meet the following goals: * I'd like to...

TragicCoffee‎, 01-09-2018 11:42 AM
8 158

I need a program for cutting period

So I did Layne Norton's Power and Hypertrophy during mass then I started Viking's Bare Bones last 2 months a bit less maybe and now I am cutting and I need a good program for it. 22 years old 1.74 height 85.4 kilo weight My weights: Bench Press 92.5 Kilograms for 4x8 Overhead press...

LifterShifter‎, Today 12:34 PM
Today, 12:48 PM Go to last post
2 45

New high frequency study Small upside for intermediate lifters - possibly more so for advanced lifters.

SuffolkPunch‎, Yesterday 09:05 AM
6 405

Looking for a program that's right for me

Relevant info: I'm 22 years old (male) wanting to begin my cut as my bodyfat is around the 20% mark (visually). My lifts are as follows: Squat 5RM 110kg, Deadlift 5RM 140kg, Bench 5RM 100kg (everything else is in proportion i.e. back exercises etc these are just to give you an idea of where I'm...

Mattataka‎, Today 12:22 PM
Today, 12:22 PM Go to last post
0 45

Stronglifts, deload

Sorry i post a lot thread about this Ive been doing sl 5x5 about 2 month my weights increased on squats and deads but bench and ohp and row didnt increased well. Normally i was doing squats with a soft shoes. But when i did changed it to another shoes my weights dropped.i was pushing my...

bzyspecial‎, Today 09:51 AM
2 121

Exclamation Which one to choose? Any advice?

Hey guys, well I'm starting back lifting again, I haven't really lifted in about 8 years, got some programs in mind just seeing which one of these would fit me to my full potential. Long story semi-short. I started lifting in 2008 then due to alcoholism I just quit and turned to drinking, been...

MichaelGD3‎, Today 10:20 AM
1 96

IF + BCAA schedule / advice / opinions

I have been doing Intermittent Fasting for about a year and it works very well for me. Recently I have had to switch my schedule around due to work and now Mondays and Wednesdays I can only work out @ 8am. The problem is my fasting schedule that I am used to and again works very well for me has me...

gnarlymilk‎, Yesterday 12:52 PM
Today, 10:56 AM Go to last post
27 323

Mass on Arnold's Blueprint to Cut?

My main lifts are on the higher end of the novice range. Could I build muscle mass on Arnold's Blueprint to Cut program?

CasualCut0‎, Today 10:20 AM
1 84

Am I overtraining? Please help

Hi all, Hoping to get some advice from you to see if I may be overtraining. I’m 40, male, used to train about 18 months ago, was in good shape, 180 pounds, weight training 4 times a week and steady state cardio 4 times a week. Then over 1 year I put on 60 pounds and minimal training. ...

gogetgoal‎, Yesterday 01:47 PM
1 279

Circuit or something else during workout break?

I'm taking 2 weeks off from my normal weight based workouts (currently been doing a push/pull program, working out 4 days a week), and am looking for something to do during that time that will help keep me burning calories well. I've been following a workout plan whilst running a calorie...

MattJ45‎, Today 04:43 AM
Today, 10:07 AM Go to last post
1 151

Cut or bulk?

Hi all, I have been cutting for a few months now. I still have some lower body fat, especially back. However, it annoys me that my chest is so flat. Just after your honest opinion, should I continue to cut or do you think I am at a low enough bf % to start bulking? Cheers.

Sideshowry‎, Yesterday 04:56 PM
8 256

Question Right Program For Me?

Hello, My name's Greg and I'm currently 15yrs old, and I'm having trouble figuring out what program would be most suited for me personally. Real quick, I get that I'm very young, but please understand that this is very important to me. Here's all the details you'll need in order to give me...

benedictg‎, Yesterday 05:28 PM
Today, 09:27 AM Go to last post
1 97

How bad is cardio for testosterone levels?

Hi Guys, Just a quick question. I always read online about how prolonged cardio lowers testosterone levels. Usually, i do some very light cardio (30 minutes, low intensity on a cross trainer) on my off days. I personally feel that this has no impact on my testosterone as i feel like my...

PeterDInga‎, 01-14-2018 12:38 AM
23 628

Am I done with Fierce 5 (stalling, but lifts seem way too low?)...

I am busting my ass in the gym, eating right (counting calories every single day), and getting nowhere. Fierce 5 says that you need to add 10 pounds to your lower body workouts, and 5 pounds to your upper body every single week, and that just simply wasn't/isn't possible for me. I'm plateauing...

Cani687‎, Yesterday 05:56 PM
Today, 08:18 AM Go to last post
15 457

The Novice Bodybuilding Program by Eric Helms, Andy Morgan, and Andrea Valdez Andy Morgan posted this article up on his website. The program is from the Muscle and Strength Training books. I think it looks like a pretty sound program for a novice and even an intermediate. I'm tempted to start it up even though I have...

nyknicks500‎, Today 08:07 AM
0 98

Workout frequency

If you train 4 days a week. Does it actually matter how you plan out the days? Because, I know a lot of people who can't always make it on the same days. Let's say they do upper lower twice. Week 1: Monday - tuesday - thursday - friday Week 2:

DutchTeamUltra‎, 01-13-2018 02:45 AM
Today, 08:02 AM Go to last post
9 393

Is the Workout of the Week too short?

Sorry, couldn't find my previous post on it. I'm doing the December 2017 workout of the week, but I'm finding it's really short! I'm done in 15-20 minutes and that's with 60seconds between each set - is it me or am I supposed to go through each "day" twice? bodybuilding(dot)com/fun/wotw12.htm ...

BioGenex‎, Yesterday 09:37 AM
Today, 07:57 AM Go to last post
3 110

Not getting results.

Been thinking of getting my testosterone levels and blood work tested to see if I have any issues limiting my muscle growth but I'm broke so I wanted to see if I could get some good advice here to help with my struggles. Right now I am 6 foot 2 inches and 148 pounds but my body shape is skinny fat...

MizzouLviv21‎, Today 12:42 AM
Today, 07:55 AM Go to last post
6 270

My current program

The idea is to gain size overall and increase the lifts about every 2 weeks My program : training#1: Deadlifts 5x5 Overhead press 5x5

rig92‎, Today 01:31 AM
Today, 07:53 AM Go to last post
3 209

"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
224 Pages
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6,690 970,575

Need some advice..

I'm 6'. 244. About 25-30 bf.. My goals are to build some more mass muscle and lose a bit of my belly and waistline.... I'd like to be around 210 18-20 bf...but bulky.. I've really cleaned up my diet got it tuned into 2300 calories...238 protein 118 carbs 80 fat..give or take.. I've...

drillking83‎, Yesterday 07:04 PM
2 141

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