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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 08:53 AM
160 Pages
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Yesterday, 05:31 PM Go to last post
4,797 623,105

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
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Yesterday, 05:32 AM Go to last post
597 184,894

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
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12-09-2017, 08:03 AM Go to last post
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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
84 Pages
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12-08-2017, 04:31 PM Go to last post
2,498 567,403

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
16 Pages
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11-29-2017, 10:27 AM Go to last post
451 186,975

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
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04-19-2016, 01:44 PM Go to last post
10,927 1,642,061

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 49,720

Help with workout program

Sup I'm 14 years old, 54 kilos and 175cm tall, so yeah im very skinny. Two programs catched my eyes, i dont really like others i saw than those. 1. AllPros and 2. Stronglifts 5X5 obv my goal is to gain mass since im skinny and underweight, but at the same time since im very weak doesnt...

deckedsilver‎, Today 01:32 PM
2 83

Exclamation Slow Muscle Growth After Years At Gym

Hi, so i've been going to the gym for about 2 years now, i decided to go to the gym to start bodybuidling and wanted to have a good good muscular body. - I go to the gym every monday, wednesday, fridays, and sundays, and restart. Mondays i do legs, wednesdays bis, firdays chest and sundays back....

SharkFrenzy1818‎, Yesterday 11:47 PM
3 148

Stronglift 5x5 squat plateau

Hey all I'm 145lb, 6ft (skinny) and ive been running stronglift 5x5 from mid august to now I am wondering when i should change to squatting 3x5 Last workout i squatted 235 5x5 Ive failed to get all 5 sets on 245 5x5 tho, twice, and compared to my bw since squat is above 1.5xbw I'm wondeeing...

Minyoungk‎, Today 02:33 PM
1 51

Intermediate or novice routine?

Hello, i've been going to the gym for quite a while (3-4 years) ive been on and off, but recently i had to take a month break because of my very physical demanding job at UPS. and im wondering if i should go for a novice routine like regular stronglifts or SS or something like texas method or...

johncena596‎, 12-09-2017 03:25 PM
Today, 03:15 PM Go to last post
29 551

"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
216 Pages
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Today, 03:09 PM Go to last post
6,472 938,463

Workout program

Hi I’ve been working out for a a few months now and I’ve been following this workout split: Day one: Legs and Arms (barbell squat, tricep dips, bicep curls, hammer curls, tricep pushdowns) Day two: Chest and Shoulders (barbell bench press, incline Dumbbell bench press, Dumbbell flys, barbell...

ryanjoseph2002‎, Today 02:48 PM
0 18

Thoughts on Candito Linear Program for a beginner?

Hey, I posted a thread on here yesterday asking what is the best program for me. I was recommended the Candito Linear Program by many of people. I'm thinking of doing the strength/hypertrophy focused one, since my goal is to become a powerbuilder. Has anyone tried this? Or just any of the candito...

Mylesj21‎, Today 02:37 PM
1 56

Question Best workout for natural guys

Hello guys ! I train for 2 years now naturally. What is the best training program I can use in order to most effectively build muscle mass (not using any drugs) ? Full body workouts where I work 6-8 sets on every muscle group each workout, for 3 days a week ? Or a split routine where I work each...

orba123‎, 12-09-2017 03:34 AM
Today, 02:05 PM Go to last post
21 648

I'm not getting any stronger

Hey this is my first time posting on this site and I decided to make a post because I'm running into an issue with my workout routine. I'm 16 y/o and I work out every day for 45min-1hr 30min. I admittedly do not eat a very good diet. I usually go to school and bring a plain boring ham cheese...

Peterbro1‎, Yesterday 04:51 PM
7 212

Talking BULKING PROGRAM (How to Gain 30kg in 2 years)

A first time making a video of how I went from 65kg - 95kg in the space of 2 years. (Could've been quicker but I slacked off quite a bit). Looking to gain around 10 more KG before I call it a day. Let me know what you think of the video:

Shokzman‎, Today 11:57 AM
Today, 01:06 PM Go to last post
3 113

3 Day Split?

Hi all just looking to see what others are doing and compare to what I’m doing. As a busy guy with only a handful of free time to spare I’ve been tinkering with different training splits to see what works best for. I’ve found that a 3 day split of Monday - Wednesday - Friday and working full...

JakeWestwood96‎, Today 12:02 PM
Today, 01:03 PM Go to last post
2 85

Same muscle after 48h

Good day all, Is it ok to train the same muscle group after 48h? At the moment i'm following upper/lower/upper/lower routine by Viking's The Bare Bones Series, but normally do it 4 or even 6 days in a row, with no rest. Is it fine or will it be hard to do it in the long run when I start to hit...

bb_lifestyle‎, Today 12:34 PM
Today, 01:02 PM Go to last post
2 79

Too much volume?

With BB now charging for programmes I created my own to follow fierce five (along with alternative routines for a home gym) but with additional routines. I tried it for a month and wondered if this is just too much volume, or not good enough, if so any other programs I could try? The goal...

WaughFitness‎, Yesterday 12:50 PM
Today, 12:45 PM Go to last post
17 302

Fierce 5 - Need to add deadlifts...

Hi all, I am currently running the Fierce 5 program and have been doing so for c. 4 months now. I have a little 'competition' against a friend at work (mainly for motivational purposes) to see how much we can 1RM in a few months time. We are going to do the following lifts: - Squat -...

ChrisM334‎, Today 04:06 AM
Today, 12:15 PM Go to last post
15 280

Poll Poll: ISSUE : Implementing periodization

SHOULD I IMPLEMENT THE CONCEPT OF LINEAR PERIODIZATION TO ISOLATION MOVEMENTS? In my current program, I am using linear periodization as a progression scheme. Where I increase intensity (load) as I decrease volume (reps) until I hit a deload and start over at a higher load than I did at first. ...

mileslin3‎, Today 09:37 AM
Today, 11:56 AM Go to last post
5 143

Is muscle mass indicative of any particular type of performance?

Not sure exactly which forum this would be best in, so I went with my first gut choice of this place since workout programs largely influence which type of strength you are developing in the first place (more than a particular exercises or just losing fat). This might sound kind of backwards of...

GeneralSerpant‎, 12-09-2017 05:27 PM
9 306

15 years old

I am a 15 year old boy who eat and train to get big/bodybuilder My nutrition is on point but my workout program may not Monday: back Tuesday: chest Wednesday: arms thursday: rest Friday: chest Saturday: shoulder

Simen2360‎, Today 09:20 AM
4 106

Help with plateau on All Pro's

Hi guys, I've been running All Pro for about three cycles and am on a big plateau on my pushes. At 5'10'' and 170 lbs I can squat for 8x265 and row my bw without problem but am effn' stuck at bench with 10x145 on bench press and 10x80lbs on standing OHP. I told about it to a guy who trains...

Mithos‎, Yesterday 08:23 PM
Today, 09:37 AM Go to last post
5 167

Volume per week

I recently read when exercising the same muscle group twice a week the ideal volume is: Big muscle groups - 60-120 Smaller groups - 30-60 I counted up the average I'm doing PER WORKOUT (no juice) and it's about: Big muscle groups - 96 reps Smaller groups - 90 reps Wtf?

Lionaround‎, 12-09-2017 05:09 PM
Today, 09:14 AM Go to last post
10 340

So many options, which to choose?

So, to start it off I guess I'll introduce myself. I'm a very skinny 15 year old who wants to gain size and strength. I've experimented with bodybuilding, powerlifting, and powerbuilding routines in the past. They include Nsuns 5day 5/3/1, Mike O hearns powerbuilding, Shortcut to Size, Shortcut to...

Mylesj21‎, Yesterday 04:18 PM
Today, 09:01 AM Go to last post
8 230

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): 2015 (112,995): 2014...

JustBulk‎, 12-31-2016 10:48 PM
42 Pages
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Today, 08:44 AM Go to last post
1,255 148,484

Fierce 5 question....

I have a question about the program FIERCE 5. I was hoping to start this in the next few weeks as I am a beginner and its been recommended loads. My question is where do the Deadlifts come into it?? I have a home gym (weights, power rack and bench etc). He says I have to swap front squat AND Rom...

JReayner‎, Yesterday 01:31 PM
Today, 08:39 AM Go to last post
8 224

Is front squat good for people who have butt wink

Or even good for fixing APT??? because I think the spine will lean forward less

TakeAseat‎, Today 07:33 AM
Today, 08:32 AM Go to last post
2 124

can anyone recommend a program for me

Good evening ladies and gents, I'm currently back in the gym again since 2015 . I have my nutrition plan down pack. Just need to know which program would be perfect for me ? Im 23, 5'8 ,and weigh 148. I am trying to put on 10 pounds, so I'm bulking. Im familiar with weights and what not so I'm not...

thatgrayboi‎, 10-20-2017 06:09 PM
Today, 08:25 AM Go to last post
10 354

Question Minimal equipment workout for mass?

You have two 20lb dumbells 2 light resistance bands and a door mount pullup bar a camping cooler you can use as a makeshift bench and an old non digital fan bike. How would you workout to build as much mass as possible with this minimum equipment?

tonytheterrible‎, Today 01:44 AM
2 124

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