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Forum: Workout Programs

What workout is best for your goal?

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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
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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 01:07 PM
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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 07:53 AM
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Yesterday, 04:36 AM Go to last post
7,052 917,757

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
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03-11-2019, 02:59 PM Go to last post
604 358,885

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
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03-07-2019, 08:21 PM Go to last post
50 67,245

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
23 Pages
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02-18-2019, 04:06 AM Go to last post
665 917,892

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 07:29 AM
11-21-2018, 07:29 AM Go to last post
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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
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04-19-2016, 12:44 PM Go to last post
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Thumbs up is this to mutch volume

monday chest and tris 5 exercises for each body part 4x12 except bench press 5x5 tuesday back and bis 5 exercises for each body part 4x12 except deadlift 5x5 wedensday legs and shoulders

calumscotland‎, Today 06:39 PM
Today, 08:34 PM Go to last post
4 66

General Workout volume question.

I see different splits recommended by people: push/pull/legs, upper/lower, full body x3 and I see the exercise included in them and some of them have you doing two exercises per body part per week (Ex. upper/lower split) , while others you're doing 4-6 exercises per body part per week (ex....

bmelec‎, Today 04:10 PM
Today, 08:33 PM Go to last post
2 66

Why do people work their shoulders so much?

EVERY MUSCLE should be worked. That's obvious. But there are certain muscles which clearly get more attention than others, like: Chest Lats Shoulders Quads Hamstrings

clutcher45‎, Today 08:09 PM
2 41

Talking Nervous getting into strength - first time woman, advice on routine?

Hi! I'm very excited, but also very nervous to uncover the new side of strength training. I've been steadily working out with weights and cardio for over a year now (down 30lbs!), and though I have some experience and use weights regularly, there is something to be said for actual...

BrittniN‎, Today 08:08 AM
3 107

Question I have some questions about full body workout

Hey guys, Im a newbie with no gym experience, a skinny guy with a pretty low body fat, Im mainly looking to get a more attractive body (and a bit of strenght too) , so far the only attractive thing in my body are my abs. I've been researching for quite some time about nutrition and workout, and I...

Str33tD4wg‎, Today 04:42 PM
2 78

How do I stay consistent with workout while dealing with DOMS

Any tips on how to how to go about sticking to a 4 day a week upper/lower routine when dealing with DOMS? I just got back to lifting for the first time after 2 months several days ago and am experiencing the worst DOMS I’ve ever experienced. I completed one week of the routine and am trying to...

beq1991‎, Today 01:54 PM
2 103

Thumbs up Would doing this harm me?

Hello everyone, I’m not new to lifting at all but I’m still not 100% sure on this issue. I am currently doing the buff dudes cutting plan which is honestly working well, but the program does 1 ab workout every day at the end of the workout and it runs around 5-6 days out of the week. My question...

Mochoa55‎, Today 06:18 PM
4 60

Exclamation I'm VERY petite, but started using free weights? HELP

Hey everyone, Let me give you an overview of my current stats. Height: 4' 11" Weight: 90 lbs. Age: 18 yrs Yes, I'm pretty small for an 18 yr old girl. I would say its been a solid month since I started incorporating free weights into my workout routine. I've been a runner pretty much my...

emmanevaeh3‎, Today 10:14 AM
7 161

Why is AllPro's considered a respectable routine when it's so low-volume?

AllPro's routine has astonishingly low volume. Why is it so respected amongst the bodybuilder community? It's a 3-day fullbody routine with 7 compound exercises. Each exercise is performed for 2 work-sets only. What's more, of the 3 days, only 1 of them is a "heavy" day. The other two days, you...

clutcher45‎, Today 06:42 PM
0 55

One heavy day, One light day?

I'm doing legs twice a week and I don't know if it's necessary to do one heavy one light? I know that the "light day" is not suppose to be easy, maybe less weight but more volume/reps perhaps? Sometimes I feel that I can do 2-3 heavy workouts in a row and only then I feel that I need to go back...

YawkC‎, Today 09:56 AM
Today, 06:17 PM Go to last post
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Brand new to working out and want some advice

Hello, My name is Seth and i'm 16, I am 6'4 and 260 pounds. I'm not sure of my bmi but its pretty high. I got a membership at planet fitness because it's close and cheap and my mom is paying for it lol. I would appreciate some tips on like what kind of excersizes I should be doing and for how...

Bammers‎, Today 05:35 PM
1 37

Fierce 5 Q on alternating Back and Front Squat

Just a question for you guys, trying to wade through the multitude of novice training info so I figured I'd see if you guys could help me out. With the Fierce 5 novice fullbody program, the creator has you alternate Back and Front Squats. With a lot of the other programming I've seen, they...

seatown2323‎, Today 06:04 AM
2 110

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 10:58 PM
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Gym combined with crossfit OR Gym combined with swimming for widening my back, chest?

Hello guys, this is my 1st post here.I have a big dilemma:P and i would like to take some expertise opinions I am 32 years old, 187 cm tall currently doing gym (weight lifting) 5 times per week ( i work in special armed forces we have also gym in my work in the mornings, plus the gym i pay...

Adoni1s‎, Today 01:02 PM
Today, 03:21 PM Go to last post
3 103

"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
261 Pages
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Today, 03:18 PM Go to last post
7,828 1,317,819

13 Inch arms but they dont look that small?

So my arms are 13.2 inches while being fairly lean and everyone on this forum says 13 inch arms are girl arms but I don’t think my arms look that bad. like I know my arms arn’t massive or anything but I am just saying they don’t look like twig arms. I am 5’7” 150 lbs. What do you guys think, look...

Doubled12315‎, Yesterday 07:25 AM
Today, 03:12 PM Go to last post
7 359

Working out 3 days per week on consecutive days?

Hi I just want some advice/feedback on my workout routine... I've been hitting the gym for about 6 months now and pretty much the whole time I've been working out Saturday/Sunday/Monday doing a push/pull/legs split (I don't work Mondays which is why I do these days). I've tried going mid week...

JLW789‎, 03-18-2019 03:59 PM
Today, 02:08 PM Go to last post
10 249

Confused newbie

Hi All, Would appreciate some help. I'm 34 yo 86kg 179cm Gym 5days x 30min 3 months (lost 25 kg in 1 year) Work commuting 8km each way on sports bike 5 days a week and 50-75km ride on one of my days off.

janekdm‎, Today 09:02 AM
1 110

Fierce 5 the best?

Whenever I search this forum, it is either full of people trying to create their own workouts and they are mostly all shut down and told to just pick a program already made - mostly Fierce 5! What makes this so good and I see loads of people at my gym who are a lot bigger and better bodies, and...

Richyy95‎, Today 03:25 AM
Today, 10:29 AM Go to last post
15 300

am i doing it wrong? please help me

hey guys, i just started to workout two weeks ago. i only lifting 15lbs on 1st and 3rd set and 20lbs on 2nd set. after that my post workout is whole food like grilled chicken breast and fried brown rice with egg and small amount of mixed veggies. im following the 1:3 ratio. then on my rest/recovery...

jon052101‎, Yesterday 07:51 PM
Today, 10:28 AM Go to last post
9 236

Dunking Workouts

Hi! I'm not sure if this is the right place for a question like this, but I thought I'd give it a go anyways. I am 17 years old, 6 foot tall and weigh about 68kg. As the title says, I'm looking for a dunking workout. At the moment I am able to dunk on a 9 foot 8 inch rim without any training,...

Andy7247‎, Today 07:45 AM
Today, 07:45 AM Go to last post
0 80

Best style of training program for muscle growth

Hello, I'm currently doing my A Levels and decided to do a project on muscle growth and training as a whole. My whole project is based around the concept of strength vs hypertrophy style training programs for muscle growth and was just wondering if I could get some first hand experiences from users...

Dan1283123‎, Today 05:38 AM
2 139

Struggling to “trust the process”

I’m finding it hard to have motivation to lift weights properly, as I feel like I’m not going to see any difference or it’s going to take too long. Is anyone else like this? I want to trust the process and just stick with it..

Yoidiot‎, Yesterday 06:27 AM
Today, 06:54 AM Go to last post
6 347


Hey guys, I've asked the community on Reddit and nobody seemed to know the answer. LD;TR I'm on a cut and used to massive volume. I like the volume, but it's starting to become very hard to recover. I star to feel like dirt throughout the day. I get crazy cravings that I'm not used to. I'm...

Fortestrength‎, 03-18-2019 06:47 AM
7 321

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
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89 12,435

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