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Forum: Workout Programs

What workout is best for your goal?

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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
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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 07:55 AM
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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
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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 02:07 PM
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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
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12-09-2017, 08:03 AM Go to last post
621 752,591

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
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04-19-2016, 01:44 PM Go to last post
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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 51,336

Question What to Replace Stronglifts With? I'm VERY Bored.

For the past year and a bit, I've basically been on a hybrid of Stronglifts and Starting Strength with some accessories. I've gotten very bored of my program and honestly, I'm not enjoying my workout anymore. I want to find something I'll enjoy doing again. For me, enjoyment comes from feeling my...

geokilla‎, 11-29-2017 10:01 AM
Today, 09:07 PM Go to last post
28 974

Not sure what to do.

I’m new to the whole fitness world. I’m 27 around 340-350lbs, not really sure because I don’t own a scale. I want to lose my fat and gain muscle at the same time. Is it possible? What kind of diet and exercise plan should I be looking at? To top it all off I’m a smoker so I know cardio is going to...

nas2628‎, Today 08:49 PM
1 22

2018 Bench Press Thread: 250,000 reps?

Yes, a quarter million Can we do it? Invite your other benching friends from other forms around here, we've got a lot of reps to finish! I think that we might get a bit more benchers in here, because who doesnt love bench????? It time for me to hit new strength levels, and I find volume,...

JerseyFinger‎, Today 10:29 AM
Today, 08:50 PM Go to last post
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Progressing with +1 rep (every set) every two weeks?

5'10, 177lbs Currently I am progressing really slowly in my pull-ups. I do 24sets/week for back (10sets of pull-ups/week) and my pull-up 1RM is 257lbs: 177lbs (bodyweight) + 80lbs(weighted vest) However, for the past 3 months I am only able to add 1rep on every set, every two weeks, if...

kljypt‎, Today 11:07 AM
5 189

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
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Once a week Gym workout?

I have a question for you guys is it pointless to do once a week workout and what would that workout be in terms of exercises? I can't find the strength or the desire to do more then once a week. But would that matter or one workout a week is = 0 workouts a week?

lyusibg‎, 01-19-2018 10:06 AM
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I Can barely fill out an XS t shirt😢

Ive been training for about 3 years now, I started at around 40 kg and now I am around 57 kg at 18 years old which is just too small. My nutrition wasn’t ever great but I’ve still done well enough considering, im shredded to the bone very low body fat, I’m guessing around 8-12%. I’m an ectomorph...

WarrenMacken‎, 01-17-2018 06:05 PM
Today, 05:00 PM Go to last post
11 513

Can I switch from a split routine to a fullbody routine?

I have been training for about 9 months with split training and I made some gains but now I think about changing to a fullbody routine because it is so good for beginner. So would I lose my gains if I switch to fullbody now or not? I am 17 year old 176 cm and 69 kg.

Jmikic‎, Today 10:18 AM
Today, 03:42 PM Go to last post
3 160

Bench and row not improving

I started stronglifts 5x5 in the beginning of November. I just hit 225 lbs on squats (atg) and 225 lbs on DL (limited by grip strength mostly, carpal tunnel) I was originally having a major problem with OHP too but just added 10 lbs to 95 My bench is 135 x4 (big struggle, stopped because I...

archaeous‎, Today 03:20 PM
Today, 03:20 PM Go to last post
0 109

4x6 VS 4 sets of 12,10,8,6

Hey everyone, just wondering whether a pyramid type format can work for strength for the main lifts. Usually I do sets across (4x6 for example), but I'm thinking of changing it up and doing 12,10,8,6 where I increase weight and decrease reps each set and eventually pyramid up to a 6RM. With sets...

dairycorncarne‎, Today 12:19 PM
Today, 02:45 PM Go to last post
3 149

GZCL method legit?

Im looking to start a program using the GZCL method, goal is to get strong and big. Is GZCL okey for bodybuilding?

MuayB96‎, Yesterday 09:20 PM
Today, 02:45 PM Go to last post
3 166

"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
225 Pages
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6,727 976,375

Cool Am I a beginner or Intermediate lifter? Ego problemz...

My one rep maxes are in my signature. I'm not gonna lie... I guess I have a bit of an ego problem when it comes to lifting weights (even though I work out at home not infront of anyone else. lol) I've worked out since high school but really had no idea what I was doing, didn't count calories, did a...

merl227‎, Yesterday 09:17 PM
Today, 01:59 PM Go to last post
14 329

Question Drawbacks of not training chest?

Are there any real drawbacks of not doing any direct chest exercises? I mean in your health, posture, or in other exercises? OHP and chin ups work the chest a bit, but I think that doesn't really count.

Akos89‎, Yesterday 11:14 AM
Today, 01:14 PM Go to last post
8 275

Stronglifts 2x a week then dumbell only for 1x a week?

Hi all What are your thoughts on the following? Currently my gym is quite a distance at 40 minutes away from work and home. However I choose to go to this gym as its literally the best gym in that distance. The other gyms closer dont have 28mm barbells or any official power-lifting equipment....

shazboltan‎, Today 12:55 PM
0 32

Mike Israetel's theory on hypertrophy

Just curious how the experienced guys here feel about his hypertrophy theory if you're familiar with it. To summarize: there's a minimal effective volume you need in order to grow a muscle group, e.g. 10 sets per week. He states that volume is the key driver of hypertrophy so adding sets would...

Nelg1993‎, Today 03:05 AM
Today, 12:28 PM Go to last post
11 383

Question Switching from only front squat to only highbar squat, thoughts?

I've been squating almost since a year, reached a kind a OK front squat PR (110kg/1,57BW). I wanted to reach to 120kg, but I feel burned out and maybe I'm reaching my limits. So I thought It would be a good idea to change to high bar squat. I started with front squat because I train alone and...

Akos89‎, Today 11:45 AM
Today, 11:45 AM Go to last post
0 41

Been working out for a couple years now and...

If you read this and you have insight on the subject, please do tell! I have been trying to construct a workout regimen that will sculpt my body more along the lines of a ufc fighter, boxer, bruce lee, etc. Think more Zac Efron and less Dwayne Johnson. I'm currently sitting at 175 pounds, 5'7",...

MrJiggy‎, Yesterday 09:47 PM
Today, 10:58 AM Go to last post
6 308

Question PPLx2...

I am doing this program for over 2 months and I see nice results but I am not sure if the volume will be too much for me in future or if I should change something. PUSH BENCH PRESS - 3 SETS – DROPSET ARNOLD SHOULDER PRESS – 3 SETS STANDING CABLE CROSSOVERS – 3 SETS OVERHEAD EXTENSIONS – 3...

Costyiii93‎, Today 04:49 AM
5 221

Question Need advice on how optimal this 2 day workout is...

Hello everyone, I am pretty much a beginner in terms of bodybuilding. Although i have been in and out of gym for several months now, i haven't done any consistent training. Mostly it was due to my busy schedule or maybe my lack of motivation or both. But now i came across this workout which only...

vishnumanu‎, Today 03:14 AM
5 255

TheViking1992 P/P/L question

I want to know if i can avoid doing dips because they feel horrible on my shoulder, ive tried everything and still feel really really wrong, is there any replacement? should I just do incline db press? And can I do chin ups instead of pull ups? Ive read in several studies that chin ups have the...

Today, 09:21 AM Go to last post
4 199

What's the best way to boost CNS recovery?

Hi guys, lately i've been training really hard with no rest days. My last few days have looked like this Friday - Gym Saturday - Soccer Sunday - Gym

PeterDInga‎, Today 01:34 AM
5 285

Playing catch up, need some info

I'm running the fierce 5 program but recently had a set back with my squats, I'm wondering if I can put my other lifts on hold till my squat comes back up to where it was before. Basically not adding any weight to all my lifts for a few weeks. Does that make sense? I went from 195 deloaded 15%...

tdod101‎, 01-19-2018 03:59 PM
Today, 09:00 AM Go to last post
8 265

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: 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
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Anything I should know before starting Fierce 5?

I've read the FAQ, have a prepared spreadsheet for week 1 and 2 (after which the cycle resets) and I get about 180 g of protein a day. Anything else I should be prepared for? Do any of you who have been doing the program for a while have any tips for me?

SackMan65‎, Today 08:22 AM
Today, 08:28 AM Go to last post
1 126

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