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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:http://forum.bodybuilding.com/showthread.php?t=4195843 Part 2:http://forum.bodybuilding.com/showthread.php?t=133395553 Part 3:http://forum.bodybuilding.com/showthread.php?t=147447933 Part 4:http://forum.bodybuilding.com/showthread.php?t=155009423 Part...

nightanole‎, 10-05-2015 08:53 AM
159 Pages
1 2 3 4 5 ... 159
4,762 615,707

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: http://forum.bodybuilding.com/showthread.php?t=121353501 ...

2020Wellness‎, 11-08-2012 02:07 PM
83 Pages
1 2 3 4 5 ... 83
Today, 10:45 AM Go to last post
2,487 563,572

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
15 Pages
1 2 3 4 5 ... 15
11-19-2017, 05:40 PM Go to last post
445 181,585

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
20 Pages
1 2 3 4 5 ... 20
11-19-2017, 01:59 AM Go to last post
587 177,451

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
1 2 3 4 5 ... 21
11-17-2017, 01:12 PM Go to last post
620 735,502

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
1 2 3 4 5 ... 365
04-19-2016, 01:44 PM Go to last post
10,927 1,629,851

Arrow Sticky Thread Sticky: General Forum Rules

Welcome to the Bodybuilding.com 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 48,894

Strength Program?

Hey guys, i'm 18, 6'1-2, and i'm about 153 lbs. I want to build strength and size so I guess a 5x5 and want the training to be: Day 1 : Legs/Shoulders Day 2 : Back/Biceps Day 3 : Chest/Triceps and it continues for day 4,5,6 etc so that my muscles can recover and I wont need any rest days. What...

Fishissalty‎, Today 03:14 PM
Today, 07:51 PM Go to last post
4 112

Unhappy Right Pectoral Muscle Degeneration/Dysfunction, over 2 years feel hopeless?

~Allow me to apologize in advance, I posted this in the misc a little earlier but felt it was out of place (new here btw)~ Hey everyone, I have a problem that appears to be much more obscure in cause and treatment than regular injuries/conditions. Around October 2010 I smashed my elbow and...

GetupAgain721‎, 07-30-2013 10:25 PM
5 1,045

Joining Military -- Need Workout Advice

Hey everyone! My name is Jesse. This is my first time here and I have decided that it's best to get as much and any advice that I can from you guys as my life will be changing soon. In two months from today, I am shipping out to Air Force Basic Military Training. Here are my stats: Sex: M ...

Jesse1475‎, 11-08-2017 12:59 AM
Today, 07:05 PM Go to last post
14 435

Compound moves every 3rd day & yoga for strength, mobility & flexibility?

Hi all, About my current situation: I currently suffer from a shoulder injury that I (probably) got through either lifting with ****ty form or never really lifting with a plan, but freestyling my workouts (which resulted in imbalances in the shoulder and the rest of my body). Besides that, I...

Ferdinandoz‎, 11-20-2017 10:35 PM
2 138

2017 Squat Challenge - Shooting for 110,000

HAPPY NEW YEAR!! Well we made our goal last yr and then some :D For last years ref: http://forum.bodybuilding.com/showthread.php?t=170040683 This years goal was moved up 10,000 to 165,000. I like Partyrocking's rules the best, so we will stick with those.

Squid24‎, 01-01-2017 04:43 AM
61 Pages
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1,819 119,722

Let's gun for 150,000 Pull-Ups again in 2017!!!

We got 112,995 in 2015, but we only got less than 75,000 in 2016. Bad year. Let's try gunning for 150,000 again! 2016 (less than 75k, horrid): http://forum.bodybuilding.com/showthread.php?t=170072913 2015 (112,995): http://forum.bodybuilding.com/showthread.php?t=165798171 2014...

JustBulk‎, 12-31-2016 10:48 PM
41 Pages
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Today, 05:20 PM Go to last post
1,220 145,789

Question Quick qtna. Weight needed.

For a beginner what weight should I be using for Dumbells ? Free weights im using for stabeliziers. And I'll be using manchines for isolation. I don't want to use the smith. I'm 234, 70in, about 3 weeks total into a workout regimen with a cheap BB set at home.

BogEye98‎, Today 03:36 PM
Today, 03:48 PM Go to last post
2 95

Question Looking for Comments on New Workout Plan

So I've been doing a lot of research this week and think I've put together a decent routine for myself since my novice gains seem to have finally slowed down a bit. Needed a four day intermediate program that I can keep under 60 min (I workout in the morning before work). Mostly looking to build...

Jaturongkabaht‎, Today 10:00 AM
5 133

Arrow Program advice

Hey, I'm new here. I wanted to ask if you think its good this program for a me (17 year old 1,78 meters 50 kilos). I'm trying to gain some mass. Day 1 Bench press 5 x 5 Shoulder press 4 x 8 Dumbell laying tricep extension 4 x 8 Tricep Dips 4 x 8 Core 3 x max Day 2

Calypso808‎, Today 12:14 PM
2 71

Running 1 Mile Before Workout = Bad? How much recovery needed?

Hey y'all new guy here, new to lifting. Took a couple weight training classes in highschool college but really just an amateur lifting aiming to improve body image. 28 years old male. Slim. Two Part Question 1) Is running 1 mile before each workout day bad? 2) How much recovery do I need...

DontTaxMyGainz‎, Yesterday 02:01 PM
Today, 03:08 PM Go to last post
6 231

Lyle Mcdonald Specialization Cycles for Advanced Trainees

Has anyone ever ran or have experience with Lyle Mcdonald's specialization cycles? He pretty much says once you get advanced a traditional upper lower becomes pretty hard heavy and taxing.. So he suggests focusing on 1 -2 body parts at a time, and training everything else at maintenance which is...

ben1212rus‎, 09-14-2017 05:59 PM
Today, 03:03 PM Go to last post
16 543

Arnolds beginner routine level 1 once or 3x full body

Has anybody tried doing this split only once a week? What are your experiences? I'm currently doing this full body workout 3 times a week: Jim stoppani's beginner to advanced phase 1 routine (can't post links) To me working out three times per week is ideal because of my working hours. Ive...

Tizianom90‎, 11-20-2017 03:07 PM
Today, 02:56 PM Go to last post
13 371

Chest and arm workout

Hi. I’m a skinny guy looking to add definition to my chest and arms. I have 10 kg (each) dumbbells. I don’t want to get obsessed so to speak and intend to drink more milk as part of the diet. I know all the forums say to be strict with diet etc. Do you think I will add some definition based on...

johnw12345‎, Today 12:53 PM
Today, 02:36 PM Go to last post
3 108

Focus T25 Ab Intervals Alternative?

sorry but I'm a total newbie to T25, still in my 1st week and a bit worried doing the "Ab Intervals" session tomorrow. I haven't tried it yet but assume there's going to be lots of situps etc... Trouble is, I had an umbilical hernia op several years back and worried this could open it up,...

redharry‎, Today 07:47 AM
2 106

How to progress if not training to failure?

If I don’t train to failure, and stop one or two reps shy of it, how am I supposed to know when to add weight or reps? For example if using my 10RM on bench press and stopping at 8 reps, how does my body adapt to that to get stronger? Also, I’ve read about Dr. Mike Israetel and how he recommends...

taranradig2017‎, Today 06:55 AM
2 148

Recommend Me a New Program

I've just started my 3rd cycle of all pro's beginner program and may be to advanced for that. Im not sure about single maxes but I benched 205 lbs for 8 and squat 295 for 8 at 193. My OHP isn't great, 105 for 11 most ive ever gotten. My goal is to continue dropping fat and maintain/increase...

Sweatyteddytaco‎, Today 08:10 AM
1 73

Full Body vs PPL vs Body Part split, which is better for muscle building?

Is doing a full body workout such as three times a week, a push pull legs split, or a full body part split, such as arms, legs, back, chest, biceps, triceps better for building muscle? Also, how does cardio fit into each of them?

Reznovan‎, Today 07:43 AM
1 111

Exclamation Program recommendation for someone who hasn't trained in a year?

I trained for 4 years and stopped. I haven't trained in about a year and lost a lot of gains. My bench went from like 225 to a 115. So I lost a lot of muscle and put on a little fat as well. What would be a good program for someone getting back into it? I can work out as many days a week as needed....

wholefoodman‎, Today 08:19 AM
Today, 08:21 AM Go to last post
1 62

Ppl or classic 3 day split?

Hello, I' ve benn lifing for 3 years, which split would be better when I'm bulking: push, pull, legs or chest tri, back bi, legs shoulders? I prefer the second one, but I heard that shoulders don"t have enought time to recover before chest training? Thanks.

lionheart1111‎, Yesterday 10:16 AM
3 159

"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
212 Pages
1 2 3 4 5 ... 212
6,349 921,149

Skinny mofo

Hello everybody! I have been reading on these forums before, but only recently i started again after a long time and i decided to make a account. I wanted to ask you guys for some advice on my situation. Ever since i know i have been a skinny f*cker, not even skinny, more like concentration...

Maka187um‎, Yesterday 06:13 AM
Today, 05:59 AM Go to last post
4 213

Exclamation Viking Bare Bones HELP

Hey, I have been following the viking barebones upper lower pull push lower program. I was wondering due to thanksgiving being on Thursday, my gym is closed. So can I do my pull day tomorrow instead of my rest day and have my rest day on Thursday instead of Wednesday. So it will look like...

hbaydoun‎, Yesterday 09:34 PM
1 153

Workout routine and progression

I have been running this routine for a while and been using just beginner progression adding weight workout to workout, now i cant add weight that often anymore, i think i can progress each 2 week. What type off progression could i add to my workout? Any tips? im thinking about maybe do like 5-6...

GetReadyPhil‎, 11-18-2017 05:13 PM
Today, 03:12 AM Go to last post
19 595

New gym and "pressure" from staff/instructors.

Hello, So last week I joined a new gym (long 5 year break after 6 weight lifting years). It's a nice gym and it opened recently, about 6 months ago or so. When the receptionist told me about the price and all that, he also told me that I'd also do a physical assessment to check my BMI, BF %...

bb_lifestyle‎, Yesterday 09:32 AM
6 274

5x5 program

Hello I’m am new too bodybuilding.com I am 16 years old and 6’2 about 160 pounds I’ve been working out since the beggining of this past summer but never really have done a structured program, I’m looking to get stronger and build muscle and am wondering if the 5x5 would be right for me especially...

cadewhite11‎, 11-20-2017 09:24 AM
Today, 02:29 AM Go to last post
11 414

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