Threads 1 to 25 of 70

Forum: Workout Programs

What workout is best for your goal?

Forum Tools
Search Forum
- Show Threads Show Posts
  
  Advanced Search

Sub-Forums

Last Post
Threads Posts

Workout Journals

Post your workout journals online so others can see what you are doing and follow your progress!

Forum Actions:

Forum Statistics:

Last Post:

The 5/3/1 Method

Darthdingo

Today, 05:33 AM

22,420

2,640,376

Olympic Lifting

Discuss Olympic lifting and your personal programs.

Forum Actions:

Forum Statistics:

Last Post:

olympic lifting

kirtisharma13

09-07-2023, 12:44 AM

4,115

62,451

Title / Thread Starter

Last Post By Reverse Sort Order

Replies

Views

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 25 Pages • 1 2 3 4 5 ... 25	Last Post By williamsmith312 View Profile View Forum Posts 09-20-2023, 03:58 AM	728	1,668,721
Sticky: AllPro: A Simple Beginner's Routine part VII Part 1:https://forum.bodybuilding.com/showthread.php?t=4195843 Part 2:https://forum.bodybuilding.com/showthread.php?t=133395553 Part 3:https://forum.bodybuilding.com/showthread.php?t=147447933 Part 4:https://forum.bodybuilding.com/showthread.php?t=155009423 Part... nightanole‎, 11-07-2020 06:13 AM 34 Pages • 1 2 3 4 5 ... 34	Last Post By nightanole View Profile View Forum Posts 09-19-2023, 03:43 PM	1,008	499,782
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 26 Pages • 1 2 3 4 5 ... 26	Last Post By engieone View Profile View Forum Posts 09-18-2023, 06:49 AM	767	1,098,422
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 01:07 PM 104 Pages • 1 2 3 4 5 ... 104	Last Post By 04akhriz40 View Profile View Forum Posts 09-03-2023, 06:12 PM	3,117	1,560,932
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 4 Pages • 1 2 3 4	Last Post By Alexsmithperth View Profile View Forum Posts Visit Homepage 08-10-2023, 11:48 PM	98	521,858
Sticky: Am I overtraining? In response to this question, asked several times per day in this forum, consider this: Due to a large number of variables from one trainee to the next, no one can look your written routine and declare it "overtraining" or "too much." Instead of posting your routine in all it's detail while... ironwill2008‎, 11-21-2018 07:29 AM	Last Post By ironwill2008 View Profile View Forum Posts 11-21-2018, 07:29 AM	0	78,156
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 • 1 2 3 4 5 ... 365	Last Post By davisj3537 View Profile View Forum Posts 04-19-2016, 12:44 PM	10,927	3,490,853

Can you rate my workout program? I want a muscular body like leanbeefpatty -Pushup 2×failure -Pike pushup 2×failure -Archer pushup 2×failure -Diamond pushup 2×failure -Pushup plus 2×failure -Bicep curls 2×failure using water bottles (wb) -Bent over rows 2×failure (wb) purplecroft‎, Today 09:46 AM	Last Post By air2fakie View Profile View Forum Posts Today, 01:06 PM	4	111
why are trainers using inbody scans if they're supposedly not accurate? really not sure where to post this but I read all the time on forusm they're not accurate. why are trainers of several years of experience claiming otherwise. am I being scammed??? tybittz‎, Today 12:57 PM	Last Post By Camarija View Profile View Forum Posts Today, 01:01 PM	1	5
Is planet fitness a good spot for a complete noob? I'm trying to workout at Planet Fitness, wanting to increase the strength and endurance of my body while also improving my mental health, if so what would be a good program to workout with? I'm 24 120lbs, and 5'6 with a high metalbolism, I have started looking up on youtube and finding cheap but... eyeoftobi‎, Today 12:57 PM	Last Post By eyeoftobi View Profile View Forum Posts Today, 12:57 PM	0	2
Cannot build bigger biceps Hi all, I hope you are all well Looking for a bit of advice on how to grow my bicep I go to the gym 2-4 times a week. I'd be in reasonably good shape with roughly 13% bodyfat. Happy enough with my physique except for my arms/biceps I feel like I'm not targeting them correctly and would... mikeoc86‎, Today 02:39 AM	Last Post By paulinkansas View Profile View Forum Posts Today, 08:22 AM	1	130
Is lifting for 2 hours too long? considering.... I'm doing a 4 day split first 5 mins or so is warming up, last 10-15 mins is either calves or abs. Please don't just respond with "yes" or "no"...give actual reasons. Josh justjosh‎, 04-28-2009 10:01 AM	Last Post By jlhflex View Profile View Forum Posts Today, 04:59 AM	15	37,179
Any app that reports on how many sets per body part? I use jefit to record my exercises . While it is a great app one of the features I am looking for is how many sets per body part I have executed in a week or a month and so. Any app that does that or any way to get this from jefit itself if I subscribe to become an elite member? Salil‎, Yesterday 03:52 PM	Last Post By Salil View Profile View Forum Posts Yesterday, 03:52 PM	0	170
Is 2/3 back exercises enough per workout? I was doing a back workout today and I only did 3 exercises- Lat pull-down, bent over barbell row and shrugs(ik it’s not a back exercises but I like to train it in back day) it took me 45 minutes to complete and I trained as hard as I could I tried to do more exercises but I couldn’t would this be... Charles7261‎, Yesterday 10:40 AM	Last Post By TolerantLactose View Profile View Forum Posts Yesterday, 02:45 PM	6	198
Cardio arly in the morning or at night? Hi! I'm close to 40y, a little bit overweight (88kg @176cm), I've been adviced to incorporate more movement into my daily schedule to prevent some health problems that may develop in case of keeping things as they are. I have no problem with healthy eating (just need to adjust amounts and time... chrup‎, Yesterday 02:22 PM	Last Post By chrup View Profile View Forum Posts Visit Homepage Yesterday, 02:22 PM	0	112
Adding Cardio To Your Program Without Hurting It? My current program is described in Recommendations For Splitting-Up These Full-Body Workouts? I'd like to throw cardio back into the mix. LISS (Low-Intensity Steady State) is out of the question. Bores me to tears. MICT (Moderate-Intensity Continuous Training) is do-able, but, I'd prefer to... Michiganian‎, Yesterday 08:09 AM	Last Post By coachcalande View Profile View Forum Posts Yesterday, 11:49 AM	1	133
Experience with training more than 4 days per week I recently switched back to a 4 day upper/lower split coming off a 5 day phat style split. Its kind of funny how all the extra work didn't do anything expect wear out my joints and force me to take time off. By the time I dieted back down to 12% all my measurements were the same as when I was... TAWS6‎, 09-12-2023 02:30 PM	Last Post By Michiganian View Profile View Forum Posts Yesterday, 07:19 AM	22	1,614
How to write workout program for bodybuilding/ powerlifting How do trainers and bodybuilders design there programs I ahve a hard time figuring out like how much volume to do and what excerises to do for each muscle… Glewin07‎, 09-23-2023 06:55 PM	Last Post By tommy4life View Profile View Forum Posts 09-23-2023, 09:22 PM	1	232
33/M-I produce 43%-445% more Estrogen than your average man. What the **? Gyno at 13. Steve Carrell levels of chest hair at 14. Full beard and back hair at 16. I have NEVER done any PEDS. Ever. I am not seeking medical advice or a diagnosis or whatever. I just want your thoughts. Maybe there is someone like me? I feel like in ** all the time. I'm tired and... Buddyguyfriend‎, 09-22-2023 08:48 PM	Last Post By TolerantLactose View Profile View Forum Posts 09-23-2023, 06:16 PM	4	271
Fierce 5 Novice Questions I want to start the Fierce 5 Novice program and have a question about it. He says to add weight each week but then later says to add a rep on the weeks where I'm not increasing weight. I'm a little confused on what to do here. My other question is that if I do increase a set by 1 rep, am I suppose... youknowit84‎, 09-21-2023 07:39 AM	Last Post By radrd View Profile View Forum Posts 09-22-2023, 07:00 PM	8	525
Modified Fierce 5 Dumbbell I'm considering starting doing a modified home workout version of Fierce 5 Dumbbell Program, I made some changes to exercises and rep ranges for hypertrophy. I would appreciate any feedback. MODIFIED FIERCE FIVE DUMBBELL for hypertrophy Workout A Split Squat - 4x8-12 Incline Dumbbell... Monkeybolbol‎, 08-15-2023 01:49 PM 5 Pages • 1 2 3 4 5	Last Post By paulinkansas View Profile View Forum Posts 09-22-2023, 02:21 PM	122	9,689
What makes PPL splits so enticing? I've been noticing an obsessive trend among people consulting this forum regarding PPL splits. I'm surprised that so many people, mostly novices, can stick to 6-day PPL. There are weeks when I find it challenging to make time to go to the gym even just 3 times a week. In the case of 3-day PPL,... SaulGuzman‎, 09-10-2023 01:39 PM	Last Post By DirtyD79 View Profile View Forum Posts 09-22-2023, 12:01 PM	9	1,174
Stretching Every Morning to Keep Your Body Fit. Stretching in the morning helps to get your blood and oxygenation to your body flowing, waking up the entire body gently. There are benefits to stretching the relaxed muscles after the state of sleep and relieving any tension from the manner you slept. It's also a great routine to align proper... donrabnamgyal77‎, 09-22-2023 11:10 AM	Last Post By donrabnamgyal77 View Profile View Forum Posts 09-22-2023, 11:10 AM	0	184
Study: Autoregulatory Progressive Resistance Exercise (APRE) The study's findings suggest that Autoregulatory Progressive Resistance Exercise (APRE) was more effective than traditional Linear Periodization (LP) in increasing bench press and squat strength over a 6-week training period for Division I college football players. APRE allowed athletes to adapt... OGfrom06‎, 09-22-2023 09:35 AM	Last Post By Horizon92 View Profile View Forum Posts 09-22-2023, 10:06 AM	2	228
3 days vs 4 days enough? I just started TRT this week and looking to finally gain some muscle. My muscle mass is pretty low as I've never consistently kept up with lifting. I'm 38 y/o 6 ft tall with 132 lb muscle mass and 19% body fat. For the past month since I started I've been going 3 days per week but I have the time... youknowit84‎, 09-19-2023 08:43 AM 3 Pages • 1 2 3	Last Post By Horizon92 View Profile View Forum Posts 09-22-2023, 09:55 AM	68	2,632
How to do perfect plank. The plank is one of the most common exercises in the gym, a super simple static hold that makes an appearance in just about every ab training program you are likely to encounter. Nearly everyone can get down on the floor, stretch themselves out, and hold in place, so the maneuver is a favorite for... donrabnamgyal77‎, 09-22-2023 09:50 AM	Last Post By donrabnamgyal77 View Profile View Forum Posts 09-22-2023, 09:50 AM	0	149
Thoughts about my routine? A B rest A B rest .. A: bench press db 3X8 incline bench press db 2X8 (last set reps until i cant) seated overpress press db 3X8 (last set reps until i cant) lateral raise 3X15 triceps pushdown bar 3X10 (last set is a drop set) squat 3X10 (light squats only) calf raise 2X15 ButcherSir‎, 09-22-2023 03:37 AM	Last Post By ButcherSir View Profile View Forum Posts 09-22-2023, 08:47 AM	6	426
Recommendations For Splitting-Up These Full-Body Workouts? I've been doing a kind of amalgam between Fierce 5 Novice and Starting Strength Novice, with a couple of my own additions tacked-on. Full-Body Workout "A": Squat: 5x3 Bench Press: 5x3 Deadlift: 5x3 Reverse Fly (cable), Face Pull, Cable Row (straight bar), or Kroc Row: 8x3 Standing Calf... Michiganian‎, 06-05-2023 11:05 AM	Last Post By SuicideGripMe View Profile View Forum Posts 09-21-2023, 05:21 PM	13	1,132
im looking for exercise program with sore back Hello, i have a problem with back and shoulder. My weight is 67 and height 181, age 29. im trying to get 10-15 kg, im taking protein and creatin before and after gym. can you suggest a gym program 3 days split for example? id like not to do standing exercises with barbell, due to my back. offimpulse‎, 09-14-2023 09:09 AM	Last Post By offimpulse View Profile View Forum Posts 09-19-2023, 12:27 PM	7	663
Fierce 5 - Intermediate (Upper/Lower) - Quick Question In lower B, I replaced front squats and RDLs with deadlift and lunges. I have a quick question about the lunges. What kind of lunges am I supposed to do? Walking lunges? Standing lunges? kamzat468‎, 09-18-2023 07:50 PM	Last Post By SuicideGripMe View Profile View Forum Posts 09-18-2023, 07:55 PM	1	317
Feedback on Split Trained for years on and off but never consistently for long period due to general lack of will power or injury. Have played with full body, 5x5, All Pro, etc, but right now this has been feeling good. Wondered if anyone had any comments about anything that's missing or any other feedback? 43, 5'9,... gaz1980‎, 09-18-2023 10:30 AM	Last Post By SuicideGripMe View Profile View Forum Posts 09-18-2023, 05:22 PM	2	401
Need opinions on Viking Bare Bone My Background: I'm 36 years old, diagnose with NASH(scare in liver). Doctors told me to lose fat by eating green veggies and get active. So I started walking 1 hour in the morning and joined gym. After going through this forum for days I decided to follow Fierce 5 since Its most recommended... userLPCHH411IJM‎, 09-15-2023 12:16 AM	Last Post By Horizon92 View Profile View Forum Posts 09-18-2023, 05:07 PM	9	693