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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
26 Pages
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Yesterday, 05:14 PM Go to last post
766 307,290

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
193 Pages
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Yesterday, 02:31 PM Go to last post
5,771 759,624

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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Yesterday, 11:38 AM Go to last post
640 829,799

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
91 Pages
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2,725 644,726

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
07-13-2018, 07:31 PM Go to last post
34 23,614

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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07-12-2018, 05:15 AM Go to last post
525 268,610

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 1,839,835

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 60,847

Question Question How to use Progressive Overload for Hypertrophy

Hey Guys! When I started working out 5 months ago for the goal of physique reasons > muscle size and muscle mass (Hypertrophy) I was always told a true Mind Muscle Connection use Lighter Weight (That's tough enough) and go for Proper Form with slow controlled negatives to target the correct...

Samskihero‎, Yesterday 02:25 PM
Today, 05:46 AM Go to last post
6 192

How do you guys do deload in fierce 5 novice?

Is it okay if i just lower the weights for my deload week? Like i lower my intensity by 60%. Same reps and same exercises.

Abeadrian2220‎, Yesterday 11:44 PM
Today, 05:37 AM Go to last post
3 117

İ have wide hips and small waist help!

So im 15 and its ben aepund a year since i started weight training(bodyweight) and i have seven some very noticable changes such as broad shoulders and bigger arms. About a week ago i went to a dietician to check my body fat percentages and it came to be 14%. Now im thinking of cutting but i...

Kbb4life‎, Yesterday 11:31 AM
Today, 05:23 AM Go to last post
5 148

Alternating flat sprint and hill sprint sessions - advice needed

Hi, I've become a fan of sprint sessions! I don't have a specific fitness goal at the moment, I'm just enjoying short max out style workouts that are outside. After reading up on google I've found that most forums indicate that sprints are not good to do daily due to CNS fatigue, however,...

jcwangel‎, Today 04:38 AM
Today, 05:22 AM Go to last post
1 35

When should i move from Full Body to Split?

I'm currently doing full body workout 3 times a week and i'm seeing great results. I'm 85 kg, I've only been training for 3 months but i'm burning a lot of fat, while building a lot of muscle at the same time. My question is: When does a split become a better choice than a full body 3 times a week?...

MrsjoveAlek‎, Yesterday 08:16 AM
Today, 05:21 AM Go to last post
7 203

Is it Worth Warming Up?

I’ve just started Starting Strength and I’m considering whether or not to bother with the warm up. I’ve never really bothered warming up before, just a few stretches and flexes, and I haven’t had any issues. As a 20yo with no history of injury it seems a little unnecessary, especially when...

csh7‎, Yesterday 10:12 AM
Today, 04:29 AM Go to last post
12 306

Exclamation Huge Transformation - Big Help needed !!

>>>> TLDR <<<< Hello guys and girls, first of all thanks for spending time to read my post. Whats going on? My best friend is getting married on December and I will be one of the best man. So far no problem right? Well, lets start by our history! He's always been a fitness guy and I always...

gabrocha‎, Yesterday 11:58 AM
Today, 04:25 AM Go to last post
3 153

can't pick a program, getting an overload of information right now

Im 17 and I've been lifting since April Since April to around June I was doing Jason Blaha's 5x5 bench wasn't increasing but deadlift and squat was From June to around now I've been doing a 6 day workout PPL spilt but I kept backtracking trying to fix my form I feel like I look the same in...

Dave133‎, 07-16-2018 09:17 AM
20 621

This true about weight lifting?

I've been doing it for a few years inconsistently though but hard work to make up for the gains and I do feel better along with being more powerful I would say. I read an article about how it doesn't translate into real life. For example, the bench press only allows you to functionally bench...

Gavin56‎, 07-16-2018 10:19 PM
18 564

Question Pull Workout

Opinions on this pull workout for building muscle? 1 arm lat pull ins 2 x 15-20 Pull up 3 x 10-12 Meadows rows 3 x 10-12 Lat pull down 3 x 12-15 Rope face pull 2x15 Ez bar curl 3x6-8 Incline db curl 2x15-20 Rack pulls 3x6-8

barnold12‎, Today 02:31 AM
Today, 04:02 AM Go to last post
1 80

Looking at Program Options

Going to try to keep this as short as possible. I am looking at different program options. Right now my main goal is mostly to gain strength and stay in shape over the winter months. I'm a teacher from September through June, and my school has a very nice gym. Lots of dumbbells, squat/bench...

farmerajm‎, Yesterday 02:11 PM
Today, 03:58 AM Go to last post
9 246

New Routine

Was doing a chest/triceps day, back/biceps day, shoulders/calves day, and legs day all in one week. Did that for about 6 months, but last month I wanted to “shock” my body and switch it up. I’m now doing chest day, back day, arms day, shoulders/calves day and leg day. I’ve noticed that I’ve been a...

Droopdx‎, Yesterday 02:58 PM
Today, 03:44 AM Go to last post
4 132

Fierce 5 cable rows instead of pendlay and some questions

İm recently started allpros auto regulated version. İ was doing icf 5x5 before i couldnt make any progress on bench,row. I had formbreakdowns when i was doing allpros because it was high rep training. İ rather do low reps and focus on form. But i feel like im lost by changing programs . İ couldnt...

emrey09‎, Yesterday 04:27 AM
Today, 03:31 AM Go to last post
18 450

Pulling before pushing?

Didn't find too much discussion about this topic in my search. I did find an interesting article on TNation that advocated for doing your pulling exercises before performing your pushing movements. Any thoughts on this? All the novice routines I see have the trainee pressing first usually. Does...

westside233‎, Yesterday 05:04 PM
Today, 02:52 AM Go to last post
3 127

Bodyweight conditioning and training program help needed

I had a bit of an accident a while back which finished in broken ribs among other things. i still dont feel ready to hit weights yet but i've got to do something. bikings ok now and i managed a very slow jog the other day. id like to do some bodyweight training but i dont have a clear complete...

UncleLemmon‎, Today 12:47 AM
2 106

What do you think to this full body beginner routine?

Hi, Can I have your thoughts on the full body workouts below please. These are from UP Fitness website for the beginner strength programme aimed at training 3/4 times per week and are grouped in to supersets: Workout 1 A1 - Back Squat heels elevated (sets 3-5, reps 5-7) A2 - Close parallel...

chocheaven‎, Yesterday 02:50 AM
6 202

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 08:42 PM
18 Pages
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Today, 02:08 AM Go to last post
534 41,843

Why use sets when you can use total reps instead?

Provided you are using a weight that’s at least 70% of your one rep max so that there won’t be any issues as far as RPE is concerned, what’s the use for counting sets when you can just focus on hitting a target total amount of reps? 30 reps per exercise at 70% intensity for example. Won’t that make...

Animal2692‎, 07-16-2018 06:26 PM
Today, 01:36 AM Go to last post
10 352

Are my noob gains going to be gone

I gain muscle then lose muscle either from lack of nutrition and from stopping all together. noob gains is around 10 pounds of muscle. So if a noob gains 1 pound of muscle then let atrophy play its role and he loses that 1 pound. No he has 9 pounds of noob gains left is that how it works. Or is it...

Gavin56‎, 07-16-2018 10:04 PM
Today, 01:29 AM Go to last post
6 329

Talking Question about beginner powerbuilder routine

Has anyone ever did fhe beginner powerbuilder routine by grouchyjarhead. What were the benefits of it. Does it train you to lift heavy? How does that and the fierce 5 routine compare. I know I wanna get bulk to get bigger and stronger so i’m kinda conflicted. Can anyone help me out.

TLWeight‎, Yesterday 08:22 PM
Today, 12:49 AM Go to last post
1 104

Weightlifting with a weird work schedule

Hey everyone, I'm looking for advice as to what you would do if you had to work out around my work schedule. I work ten days on and 5 days off, and my work days are 12 hour shifts. Ideally I would like to work out on my work days since I like to travel during my 5 day breaks. How would...

Rosenlifter‎, 07-15-2018 12:27 AM
Yesterday, 07:48 PM Go to last post
19 375

Best overall row for upper back?

What is the best exersiece for my upper back? Like the overall best row to stimulate the upper back the most, my lats grow easy but i struggle to get my upper back to grow, like the traps, rhomboids, rear delt etc.

NorViking96‎, 07-16-2018 09:28 AM
Yesterday, 05:49 PM Go to last post
8 278

Not gaining muscle mass, Incorrect workout?

Hello everyone, I have been at the gym now just under a year and within the first two months, I lost over 1 stone (cardio concentrated). Ever since I have roughly been the same weight and I am weight training with cardio, the area where there is minimal muscle mass growth is my arms (mainly bicep...

danny7621‎, 07-16-2018 02:49 PM
Yesterday, 02:31 PM Go to last post
14 316

Is this a good plan?

Warm-up: 5-7 mins of rowing machine on low resistance. Main Workout Long Rest: Deadlift 5x5 Squat 5x5 Bench Press 5x5 2nd half: Short 1x8 Military press 1x10 pull up

Gavin56‎, 07-16-2018 06:07 PM
Yesterday, 01:54 PM Go to last post
6 346

Smile How much is my bench lagging?

Hi guys, I'm a 5 7' 21yr old guy weighing 62kgs and I've been lifting seriously for just over a year. My stats for squat, dead and bench are 140kg, 165kg and 85kg resp. How much are my lifts lagging when matched to general standards and what should I do to get my bench over 100kg? Thanks for the...

JustLiftt‎, Yesterday 04:22 AM
Yesterday, 12:56 PM Go to last post
5 320

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