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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
232 Pages
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6,934 900,226

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
96 Pages
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2,853 719,253

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
29 Pages
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Today, 05:23 AM Go to last post
855 419,973

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
23 Pages
1 2 3 4 5 ... 23
02-18-2019, 05:06 AM Go to last post
665 910,029

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
20 Pages
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02-15-2019, 04:49 PM Go to last post
597 350,470

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 07:00 AM
2 Pages
1 2
02-03-2019, 03:32 AM Go to last post
49 62,876

Sticky Thread 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 08:29 AM
11-21-2018, 08:29 AM Go to last post
0 7,065

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 2,039,193

Workout plan with a fractured foot

Hi, Several months ago, I fractured my foot, breaking two metatarsal bones. Long story short, I have already been injured for five months now and two more months of treatment is expected. In the meantime I've lost about 10 lb of weight which is great. Since I cannot hike anymore, I decided to...

lookin03820‎, 02-17-2019 04:06 PM
17 418

5/3/1 BBB version, doing the BBB lift on different day - Is my setup ok.

Hey guys, want to give 531 BBB a go - Is my setup ok. Missing some secondary accessories. 531 OHP 5x10 Bench Rows 531 DEAD-LIFT 5x10 Squat Accessory #2 ???

rlefebvr‎, Today 07:33 PM
1 94

Cool The most ideal once a week program to get 315 bench?

Hey guys, so I currently hit 270lbsx1 bench barbell at 188lbs bodyweight and wanted to know what the best bench program is (done once a week) to hit 315x1. I was thinking 5/3/1, but if you have any suggestions im all for it. Thanks. will rep.

NoviceKevin‎, Today 07:17 PM
2 97

Choosing a workout program with golfer's elbow. Please help.

The situation: I'm 42. I sustained golfer's elbow (medial epicondylitis) just over three years ago while weight training on the Fierce Five workout program. I stopped lifting weights all together so I have not worked out in over three years. The elbow is better than it was but I still have...

Wendal‎, Today 03:03 PM
Today, 09:27 PM Go to last post
9 136

Reverse Pyramid Training on a cut...good or bad, waste of time?

I started a version of RPT training from Martin Berkhan as I have started cutting. Is this sort of program a bad idea while on a deficit? I suck at picking and sticking with programs. I mainly chose to run this program for recovery purposes as I’m only in the gym 3x per week and I can do LISS...

orcmode‎, Today 08:57 PM
Today, 08:57 PM Go to last post
0 53

Question Upper push pull legs workout.Any help?

For 2 years and a half I am hitting the gym and tonight I found and tweak a workout program. Do you think it's a reasonable amount of reps for chest and back? Or there are too many sets for shoulders? I just want some help so please don't be rude in comments.The legs set and reps are all ok and...

Costyiii‎, Today 03:34 PM
1 83

Chest Imbalance, improper training or genetics?

Hi all, Im currently having what I believe to be a pretty unique issue with a muscular imbalance in my chest. Upon digging around these forums I haven't found a solution/answer, and I was hoping to enlist some help. As you can see from my picture posted below, I have a slight imbalance in my...

NolanWS‎, Today 08:05 PM
Today, 08:05 PM Go to last post
0 67

Need help

Hey, I’m new to this site but I’m 16 years old and I’m very strong and have a superb physique I wouldn’t be posting this if I wasn’t confident, I want to get into competitive body building/male modeling but I’m not sure how to get started. Any advise would be appreciated.

Gage406‎, Today 07:31 PM
Today, 08:04 PM Go to last post
1 67

Let's OHP 2,019,000 pounds in 2019!

All freeweight overhead presses count: standing or seated, barbell or dumbbell, strict press or push press. Warmup reps count. I'll start: 45x6 + 65x4 + 115x3 + 135x1 + 150x26 = 4,910

ECGordyn‎, 01-03-2019 11:58 PM
4 Pages
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105 5,381

arms with chest/back or on its own?

would an own day for arms be beneficial or just a waste of time compared to tri with chest and bi with back appreciate all help

Espensoemme‎, Today 10:17 AM
6 159

Low testosterone, should I change my approach to lifting?

Hi. I (19 Male) have been going to the gym for about 9 months. I've noticed that in this time period I've been struggling to increase my lifts, as early as the bar for the upper body exercises (basically had to deload everytime I added weight to the bar). Initially, I thought this was because I...

Odifududix‎, 01-26-2019 10:44 PM
4 Pages
1 2 3 4
104 3,699

Gym Once A Week

I have found that I have started to take up a few different sport and find I can only make the gym once a week now. Is this a waste if time? I'm thinking it may help reduce injuries and maybe maintain a bit of mass whilst taking part in lots of things. My weekly routine looks like this Monday:...

hugh1988‎, Today 11:59 AM
Today, 06:41 PM Go to last post
8 163

little advice on my program

Hi Ive been training on and off for long time and have always used Bro split, to be fair ive seen results but lately things have slowed down and after doing some research online ive seen that twice a week and less volume appears a lot more popular these days. Based on the equipment available at...

bazrazmataz10‎, Today 01:29 PM
Today, 05:10 PM Go to last post
5 166

Thoughts on my workout program? (beginner)

Hello everyone, I have been looking around on this forum for some time now and finally decided to ask some things myself. I have been training for some weeks but to get the best results I wanted to make sure I am doing the right things. My goal is hypertrophy. My height is 1.80m (5'10/11), my...

Penj10‎, Today 03:42 PM
Today, 03:42 PM Go to last post
0 58

A dude having Hard time on progression read please

Hey i dont know where to start and where to finish.. I once a While Come here for help and write a long essay. So i Will Tell everything so i Can recieve Good advice. So i been lifting 6 Months seriosly. Training Hard getting Good sleep eating Good. Im currently runnin icf 5x5 been on it about...

Advice1998‎, Today 02:34 PM
4 144

Fierce 5 time off question

I started on Fierce 5 about 2 months ago, and it's been going really well so far. I have kept up with the progression without any breaks, but I next week I am going on vacation for 2 weeks and won't be working out. After 2 straight months I am ready for a break, but My question is what weight I...

Haydop‎, Today 02:49 PM
1 69

When should i switch from an upper/lower to PPL?

So i am currently doing an upper/lower routine which goes as follows: Upper: OHP 3x5-8 BB rows 3x6-10 Bench 3x5-8 Pullups 3x8-12 Superset: Tricep pushdowns & Dumbell curls 3x8-12 Superset: Cable lateral raises & Face pulls 3x10-15

Cruceuz‎, 02-18-2019 08:53 PM
Today, 03:03 PM Go to last post
8 306

Need a good upper body focused hyperthropy program

I've been working out for a couple of years now on and off and I've only being focusing only on strength, but I look like ****, I only managed to get big legs and a big was by doing all these squats and deadlifts, need to focus more on the upper body especially cheat shoulders and lats, my lats and...

derricktrt‎, Today 02:23 PM
0 93

WATER POLO PLAYER--Trying to increase strength/bulk

Hey guys, So I am coming to this community because I know there is a lot of success in bodybuilding. So to start this off, I play water polo, position 2-meter offense. I am 6'4" 210lb. I am not sure what my maxes are on lifting, but I do know that I have a strong chest and very inexperienced in...

BigJakeDaTank‎, Today 10:43 AM
Today, 01:54 PM Go to last post
1 72

5/3/1 or Fierce 5

Hey mates i got a copy on my hands of 5/3/1 Forever book, im using Fierce 5, the novice version for some months... since i got this book who has like a thousand of templates and novice templates aswell... my question is should i stay loyal to fierce 5 routines or switch... beg pref school template...

Sl4y3rPT‎, Today 12:36 PM
Today, 01:52 PM Go to last post
3 139

What exercises can I do with Traps injury?

My right Trap muscle had been hurting a bit and got aggravated about 3 weeks ago while working out. Since then I have not worked out and was hoping to get back once it has healed. However, I continue to have pain every now and then and the doctor recommended PT. So it may take some time for that...

fdos‎, Today 01:42 PM
Today, 01:44 PM Go to last post
1 60

Exclamation Possible Legs workout High reps - low reps

Hi guys, I'm new in this forum and i'd like to make a question about a possible legs workout. >Squat 5x6 and 2min and 30'' of rest >Leg extension 5x12 with 2'' of contraction and 1min and 30'' of rest >Sumo-squat(with the use of two benches) 3x12 with 2'' of contraction and 2 min of rest >Leg...

IdraulicoMario‎, Today 01:41 PM
0 50

Smile Optimal rate of weight loss for beginners?

Hi guys, I'm kinda new to weight lifting lifestyle having started a couple of months ago. I've noticed that I've been losing weight @ 0.8% of the bodyweight per week. But I'm not sure whether it's optimal(for both weight loss and muscle preservation) or whether I should cut less/more? Any...

ros96‎, Today 05:09 AM
3 126

Exclamation Fierce 5 sub ohp for military press?

Quick question, been doing fierce 5 noice coming up to 6 months, my ohp is sat on 56kg Been a few times I've pulled neck! Can I sub for military? I Was told it's safer ? Or incline bench? Cheers Edit: sitting military

Benhodson‎, Today 10:20 AM
Today, 01:11 PM Go to last post
6 158

Beginner here, been training for a year wondering if I'm doing it wrong

For the past year, I have been doing strength training 4-5 times a week. But... I have a feeling I'm not doing it right... My PT workout routine for me is typically 5 sets of 15 reps of hanging leg raise 5 sets of 15 reps of weighted side bend each side for a total of 10 sets 5 sets of 15...

anthells‎, Yesterday 08:09 PM
Today, 01:07 PM Go to last post
6 249

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