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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 07:53 AM
199 Pages
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5,962 781,115

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
92 Pages
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Yesterday, 09:21 AM Go to last post
2,750 656,700

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
26 Pages
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08-11-2018, 06:10 AM Go to last post
778 325,511

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
22 Pages
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08-09-2018, 05:02 PM Go to last post
643 842,952

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
18 Pages
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08-07-2018, 05:09 PM Go to last post
532 281,459

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
2 Pages
1 2
07-30-2018, 01:48 AM Go to last post
35 29,634

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 1,868,217

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 62,927

Question Unaware how to progress

Might’ve asked before but idk where to find the post. Let’s say I have every dumbbell up to 60s but without 55’s and 45’s I dumbell floor press with 60s 3x8 But I decided to do 3x10 cause well i have to progress. Is this fine idk how to progress. Just add more reps once i reach the rep...

TLWeight‎, Today 03:36 PM
Today, 03:36 PM Go to last post
0 2

3 Month Muscle Mass Gain but Fat Burn Questions

Sorry this is my first thread post here so I don't know if I'm doing it right or if it's a dupe thread, so please steer me in the right procedure if I'm doing it wrong. So I've been bulking muscle since Jan 2017 and been making steady but slow progress. Originally I only wanted to bulk muscle...

jkpel‎, 05-29-2018 03:44 PM
2 Pages
1 2
Today, 03:35 PM Go to last post
37 747

Question MuscleGod Michael's Workout Regimen GOOD OR BAD???

Hi guys, There is this super muscular guy on youtube by the name of Musclegod. I have cracked his workout Regimen, and I want the opinion of YOU GUYS to tell me if it actually makes sense. Will I make gains with this plan? Before you read the plan, youtube MUSCLEGOD19 to see what he looks like. ...

Solarwile‎, 02-02-2012 08:31 PM
Today, 03:34 PM Go to last post
8 5,217

What is considered “average” strength gains for ~30yr olds?

I want to say I have strength accomplishments before age becomes the impediment. Want to hit 1000lbs between all 3 big lifts. Currently: 230 Bench 250 Squat 305 Deadlift I want a 400lbs deadlift, a 3 plate bench and 3 plate squat.

backinbusiness‎, Today 02:01 PM
Today, 03:33 PM Go to last post
1 55

How much should I start my deadlift

So I have been in the gym for 7 months now, I always train my back. But my back is a lot stronger. I have never tried deadlifting because I was afraid that I will hurt my spine, I really want to try it. What weight would you recommend me. (I have never squatted behind back either. I only do goblet...

kindanewbie‎, Today 03:05 PM
Today, 03:31 PM Go to last post
1 20

New to weightlifting - need advice

I'm new to weightlifting. I'm 36 years old 160lbs, thin due to 3 rounds of cancer which started at age 14.. Long story short, I am lifting 6 days a week, each muscle group twice a week. I have read 10 plus hours of advice and it's all over the board. All the information out there is overwhelming....

ryan982‎, 08-09-2018 09:34 PM
Today, 03:18 PM Go to last post
6 240

Skinny guy trying to gain muscle.

Hello! I'm new to this forum and figured it'd be a good source for advice. I'm a 24-year-old male whose weight fluctuates between ~125-137lbs (~57-62kg), as such I've always been somewhat self-conscious about my weight, mostly my arms which are embarrassingly small compared to other males my...

DrScienceMan‎, 08-17-2017 06:11 AM
Today, 03:09 PM Go to last post
3 273

NYC Midtown West Trainer recommendation

Apologies if this is not in the correct forum. I am looking for a no nonsense trainer, midtown west manhattan for help with lifting and nutrition. Please send recommendations. thanks in advance A

aidansdad‎, Today 03:01 PM
Today, 03:01 PM Go to last post
0 13

How's my workout split?

As the title says, I'm looking for input on my workout split. Some background about how me: I'm a rower who has had take some time off rowing as I've moved home for the summer, so I'm using this time to try and build my strength. As many of you are aware, rowing is a mainly lower body exercise...

thatrowerguy‎, Today 02:46 PM
0 24

Smile Workout routine for a beginner (woman)

Hey everyone, I'm very new to this and I've been browsing the forums but I'm a little lost. Me: 24F, 177lbs, just started working out last week with a little bit of cardio every day while I do research on a proper "workout routine". Basically I used to be naturally thin (120-125lbs) and never very...

justapenguin‎, Today 02:38 PM
0 11

Angry How many exercises, reps, and sets is sufficient for muscle building?

I’ve seemed to hit a stall in my workout. But whenever I create my own, I don’t know exactly how many sets, reps, and exercises to perform on the major muscle groups. Here’s my current routine that I’m needing to switch up: Hoist chest Press 55 lb. Decline (high) cable Press 30 lb. Hoist...

Kronosis‎, Today 10:54 AM
Today, 02:20 PM Go to last post
6 155

Question Thoughts on new 5 day split

This is a variation of the Vikings barebones program. Really want to focus on upper body Hypertrophy (especially arms and shoulders). Thoughts? Upper Day Bench Press - 4 sets - 32 reps Pull Ups- 4 sets - 32 reps Seated DB Press - 3 sets - 25 reps Wide-grip Pulldowns- 3 sets - 30 reps DB...

AU66‎, Today 02:18 PM
Today, 02:18 PM Go to last post
0 44

531 Assistance and Conditioning

Hi guys, about to enter the deload week of cycle 2. But want some knowledgeable people to help me out with going into cycle 3. I want to be a well rounded healthy person. I want to find the balance between gaining size, getting stronger whilst also being mobile and conditioned. I know all of these...

Tomca7‎, Today 02:09 PM
Today, 02:09 PM Go to last post
0 49

Exclamation Back and bicep day, am I doing enough

Hi all, I've been lifting for a few months and I love it. I will change my split next week and have a back and bicep day, unfortunately I have limited time in the gym and I wanted to ask if this workout will allow me to grow 5 sets of lat machine 5 sets of barbell curls 5 sets of face pulls...

Jackdera‎, Today 02:01 PM
Today, 02:01 PM Go to last post
0 60

Question I live in the other side of the world

Hi guys We use the metric system where I live So it is kg here not lb Almost every gym here doesn't have smaller plates than 2.5 kg that equal 5.5 pound

ashhabah89‎, Today 02:57 AM
18 245

Selecting proper starting weights for Fierce 5

So after another 1-2 cycles of cutting on Allpro, I’m going to be switching to Fierce 5 for my first bulk. I’m looking for some advice on selecting my starting weights. The Fierce 5 FAQ indicates to start with “85% of what you think you can handle”. Allpro is a higher rep program, so the...

daveminnich‎, Today 01:46 PM
0 29

Military Press reset

I hit a plateau on standing military press at 3x6 @ 135lbs. I perform this particular exercise 1x per week (currently on a U/L, PPL routine where I do arnolds the 2nd day of shoulders) and routinely struggle to get the last rep completed at this weight. Any suggestions as to how to reset in order...

ajb5478‎, Today 10:45 AM
Today, 01:41 PM Go to last post
2 51

"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
248 Pages
1 2 3 4 5 ... 248
7,428 1,162,520

Changing from 5/3/1 to Push pull legs

So ive been doimg 5/3/1for a good few months and fancy a change to push pull legs but I'm not sure on rep and set range as there are so many conflicting routines about. I'm training more for size than strength now so if assume I need to be doing 8-12 reps. I'm not even sure what exercises I...

Robbieuk85‎, Yesterday 04:02 PM
23 359

Hi guys and girls, i have some question about training. Mainly to do with frequency!!

Hi, so i have been lifting for about 1 year now. i recently turned 17. And i've been messing around with training all my muscle groups and parts, at least 2x a week. But i wanted to hear from you guys, would you recommend high volume or high frequency? IM natural btw <3

DigitalXXX‎, Today 04:24 AM
Today, 09:30 AM Go to last post
23 252

Please help to tweak my full body routine

Hi, Below is the full body routine I'm following 3 times a week. I feel like I'm doing too much bench press, particularly in workout 2. I think for a male this would be more preferable/enjoyable but as a female I'd like to substitute with something else with focus on arms/shoulders. Do you...

chocheaven‎, Today 03:56 AM
2 129

fitnes plan for a boxer

Hello, I train boxing 3 times per week, i decided to organize my fitness plan since i obviously care about looks too. I train at home, i split my training into 3 parts: 1) chest, triceps and shoulders 2) back, biceps 3) legs, lower back, abs (fast walking uphill), will add proper exercises...

SentinelAeon‎, Today 08:51 AM
0 69

Question Can i add dips to fierce 5

Alright just as any other novice I wanna get bigger and stronger/look better. My chest has some mass but my lower chest is laggin. Can I add dips without having to replace bench. I can’t work my lower chest with flat benching and there’s no decline bench in my school weight room. I hope the...

TLWeight‎, Yesterday 07:51 PM
Today, 08:50 AM Go to last post
9 212

Review my regimen

I’m 32, been lifting on and off for a decade but only recently started taking it seriously. 169cm/5’6.5” and 71kg/156lb. Not looking to gain any body weight because I value speed, stamina and flexibility (extreme sports enthusiast). I do want to be stronger/more shredded though and have come up...

harosss‎, 08-10-2018 03:24 AM
4 329

Skinny fat 6’1 168lb. Started StrongLifts this week, should I be bulking right away?

I’m 6’1 168lb and consider myself skinny fat. I’ve been lifting for approx a year following the f*uckarounditis program and not really getting anywhere! So since joining my new gym this week I have decided to start StrongLifts 5x5 (starting with the empty bar). I have completed 2 workouts so...

gggjones‎, Today 05:07 AM
4 156

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