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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 07:53 AM
200 Pages
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5,984 783,947

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
92 Pages
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2,752 658,265

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
27 Pages
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08-17-2018, 01:02 AM Go to last post
780 327,920

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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08-09-2018, 05:02 PM Go to last post
643 844,531

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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08-07-2018, 05:09 PM Go to last post
532 283,050

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
07-30-2018, 01:48 AM Go to last post
35 30,314

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 1,872,286

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 63,131

Hotel workout routines

Ive been traveling a lot for business lately and have been unable to get back into my workout routine. The hotel gyms are usually pretty crappy but does anyone have advice in what i can do to stay fit on the road? Some type of push up, crunch, squats, etc that i can do in my room? Or make use of...

DJNY24‎, Today 02:48 PM
1 52

Half year since I began, should the program be changed?

I've worked out for half a year now. I had DOMS all the time in the beginning, and many workout sessions were spent only trying out various new exercises to find out which I enjoyed the most. As the months have rolled by I've settled on this program, doing a full body workout most Mondays,...

klbbr‎, Today 03:44 PM
Today, 03:44 PM Go to last post
0 48

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
20 Pages
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Today, 03:36 PM Go to last post
582 47,278

Fierce 5 missed a workout

My gym is closed for 3 days for only this week, i already did 2 workouts this week, tomorrow is my last workout of the week but my gym closed. So i only workout 2 days. Workout a and b. Is it okay if i repeat this week on next week ? I mean i had to do a/b/a but i only did a/b. So can i do...

emrey09‎, Today 01:39 PM
6 128

A new routine for an old fat guy

Hello all. I recently joined a few weeks ago and posted my first thread about my workouts. I caught a lot of good criticism because I was apparently over training. The details can be found in this thread: Old, Fat, Retired Guy Routine. I don't have enough posts to be able to provide a direct link...

Seaweed02‎, Today 09:36 AM
Today, 03:24 PM Go to last post
3 96

not making progress

Hi guys. I’m getting really frustrated with my progress in the gym. I’ve been going to the gym for like a year and a few months. The first few months i made quite a lot of progress and i put on some okay size. But since then i haven’t really got any bigger. The thing is it seems like there are...

thisgymguy‎, Today 08:12 AM
6 155

Shortcut to shred for morbidly obese? Looking to move into a new me, guidance appreci

I used to be very in shape and worked out every single day for 2-3 hours only missing a day here and there. Since then I've gained almost 150lbs, sitting at currently 330. I'm hoping to get back into it and change my life, I know my eating habits are the biggest place to start. I'm hoping to...

cwagner3216‎, Today 10:08 AM
Today, 02:47 PM Go to last post
2 88

I’m 6ft 135lbs need advice!!!! (542321)

Hey guys, Currently doing a 3 day routine. Please tell me if there anything i should add to it. Mon: Flat barbell Bench press 5x5 incline db bench 10x3 Pull up single arm dumbell row Squat

Eggsandbeans‎, Today 12:42 PM
3 107

DUP for a push-pull-leg-split?

So I've been reading up on DUP (daily undulating periodization) and want to incorporate it in my workouts. However, most programmes I can find using DUP has you doing squats, deadlifts and bench press every time you hit the gym, and this is not something I'd like to do. I was wondering if anyone...

Viggetorr‎, Today 07:51 AM
Today, 01:54 PM Go to last post
4 109

Beginner Workout Help!

Hi guys, I’m looking for your opinion on a workout plan I drew up for myself. I am starting to get my fitness goals in check by starting to eat healthier and move more. Just for some background I am 20 years old, male, 215lbs, out of shape with a intermediate knowledge and experience working...

littletooch‎, Today 01:39 AM
Today, 01:21 PM Go to last post
2 172

Novice on WS4SB - Opinions on my routine

Hey! Im a novice running Westside For Skinny Bastards, and i am curious about what you think about my routine. I have done this routine for 2 weeks, and plan to rotate my lifts every 3-4 weeks. I have done some very minor tweaks to make it fit my goals more. I will write my exercises, and also...

Olli180‎, Today 11:44 AM
Today, 11:44 AM Go to last post
0 68

Balancing Boxing with Muscle Building

Hey guys, New-ish to the forums but pretty well-read on nutrition/fitness, just having a bit of a dilemma as I embark on my muscle-buiding journey. Situation: Currently I'm training at a Boxing gym 5 days a week - 3 of those days are hour-long bag/mitt work-centered sessions (with usually...

coreysurface3‎, 08-02-2018 10:05 PM
14 685

VBBS: Substituting squats with BB split squats

I've been working out for a year and for 2 months with Viking's bare bone series full body program. About 3-4 months ago, I damaged my kneecap (probably from running) and caused myself a patellofemoral pain. I've self diagnosed it first, and turns out I was right when I verified that with doctor,...

ShellRox‎, Today 10:56 AM
Today, 10:56 AM Go to last post
0 33

Question about lyle mcdonalds generic bulking routine

Hey, guys! Found a lyle mcdonalds generic bulking routine, I would like to start it, but I workout at home and I don't have machines for the lower body - I can't do leg press, leg curls, and machine calf exercises. However, my lifts aren't really impressive, so I should cut a volume a little bit...

sugar69‎, Yesterday 04:33 AM
Today, 10:52 AM Go to last post
9 370

what program fits my goals?

Hey everyone i'm new here and wanted to ask if any of you guys could recommend me a good program that would suit me. I am mostly looking to put on strength, but maybe also a bit of aesthetics if that's possible. I am not a beginner, but i wouldn't really call my self intermediate either based on my...

orangesoda001‎, Today 07:43 AM
Today, 10:47 AM Go to last post
6 161

Talking 26-year-old woman hoping to do one unassisted pull-up and beat squat PR

Hi I've been a lurker in here for a bit. I am excited to post and actually talk to people. I am a 26-year-old woman currently living in Brazil. Since moving here I lost about 9 lbs. (Yay). I lost most of that in the last two months because I was walking a lot, did some serious trekking,...

Carter108‎, Yesterday 01:16 PM
Today, 10:34 AM Go to last post
22 392

What kind Of workout should I go for?

I’m an 18 year old girl and I want to start going to the gym, but I don’t really know what kind of workout would suit me... i’m quite skinny (1,66 and around 43kg) and I would like to develop my muscles, tone them and gain strength. I’ve heard lifting weights is great but I’m confused, should I...

giuliacorilu‎, Today 09:46 AM
Today, 10:10 AM Go to last post
1 29

Question Workout with achilles injury?

Hello, I have a question regarding workout plan. To explain, I have an achilles tendon injury and I play soccer (indoor). Since I won't be playing for two months or so, I'm looking for a complete workout plan that is safe to do and is not meant to be bulking. In short I'm looking for something...

pcenta‎, Today 03:23 AM
Today, 09:21 AM Go to last post
2 97

fitnes plan for a boxer

Hello, I train boxing 3 times per week, i decided to organize my fitness plan since i obviously care about looks too. I train at home, i split my training into 3 parts: 1) chest, triceps and shoulders 2) back, biceps 3) legs, lower back, abs (fast walking uphill), will add proper exercises...

SentinelAeon‎, 08-15-2018 08:51 AM
2 166

Poll Poll: Rucking vs Body Weight (Calistnics)

Was wondering what type pros and cons would there be if I climbed a mountain with a 70 pound sandbag on my back almost everyday (and did various exc. like clean pulls curls and twisting motions, dragging up hill etc. on the offs) vs say running everyday doing push ups pull ups the uss but with just...

finnred123‎, Yesterday 02:46 PM
Today, 07:00 AM Go to last post
6 160

Thumbs down Arms too big and too flabby

Hi everybody, so I have being working out for 1 year, and 6 months, I work out 1 hour 5 times a week. I used to do 12 rep of 8lbs, or 4lbs depending on the work out. My arms are 11 inches. After I raised my concerns with the trainer, she gave me 20 reps for most work outs with lower weight (2 lbs)...

Loritah‎, 08-16-2018 01:44 PM
Today, 06:44 AM Go to last post
17 461

Fierce Five Novice Question

So I started my first bulk three weeks ago. I decided to follow the Fierce Five Novice routine, and while I do love it and am addicted to the gym, I just feel like I could be doing more. I’ve read all about the routine and it specifically says in the FAQ that you should not add anything to the...

JorgeDeBano‎, Today 05:46 AM
2 129

Lost 181lbs, now want to gain some muscle

Hi all, I'm D.J. I'm looking for some guidance from a beginner around a workout routine and nutrition to try to build some muscle. I have a bit of an oddball situation, so looking to see if anyone out there has a similar story and could offer recommendations. About me: I've transformed myself...

Bluecrush93‎, Yesterday 01:47 PM
Today, 04:53 AM Go to last post
3 161

Volume vs intensity. Which workout is more effective for hypertrophy?

Which option is more effective for hypertrophy? Let's say I do full body training 2-3 times per week. For chest I do Bench press for 3x10 to absolute failure on every set. Then I would have to rest 4-5 minutes between sets to fully recover. The other option would be to do Bench press...

Kris388‎, Today 03:21 AM
1 127

Question Total volume per workout suggestion?

Hi! I just want to know what is your personal experiance, or is there any recommendation of TOTAL volume per workout? And I'm talking about full body workouts with compound movements only, since they are more taxing. I used to do a two day full body workout, but my recovery is bad and I...

Akos89‎, Today 01:13 AM
Today, 02:52 AM Go to last post
1 158

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