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Forum: Workout Programs

What workout is best for your goal?

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    4,103 62,541

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
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Yesterday, 11:08 PM 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: http://forum.bodybuilding.com/showthread.php?t=121353501 ...

2020Wellness‎, 11-08-2012 02:07 PM
94 Pages
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Yesterday, 06:29 PM Go to last post
2,808 689,044

Sticky Thread Sticky: AllPro: A Simple Beginner's Routine part VI

Part 1:http://forum.bodybuilding.com/showthread.php?t=4195843 Part 2:http://forum.bodybuilding.com/showthread.php?t=133395553 Part 3:http://forum.bodybuilding.com/showthread.php?t=147447933 Part 4:http://forum.bodybuilding.com/showthread.php?t=155009423 Part...

nightanole‎, 10-05-2015 08:53 AM
213 Pages
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Yesterday, 11:30 AM Go to last post
6,386 840,112

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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11-12-2018, 01:30 PM Go to last post
656 877,811

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
28 Pages
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11-09-2018, 12:35 AM Go to last post
827 373,541

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
19 Pages
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11-07-2018, 06:19 AM Go to last post
547 315,290

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 1,950,611

First Time Weight Lifting And It Was Hard.. Feeling Ashamed

Howdy folks, A bit of background on me: 26m, 6'0, 250lbs. About 6 years ago I lost over 100 lbs and went from ~310lbs to 190lbs. In any regard, a few years of a bad relationship, combatting an eating disorder and overall poor choices, I gained about half back. Today was the first day I've...

CoryARamirez‎, Yesterday 01:28 AM
Yesterday, 11:33 PM Go to last post
16 394

Time to switch program? (FIERCE 5) (PIC)

Hi. I’ve been using Fierce 5 for a year now. Should i switch program now or keep using it? I’ve been using almost the same weights on most exercises for a long time. Maybe I should have changed program a long time ago. Pic in avi.

JorneBrah‎, Yesterday 10:13 AM
2 Pages
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is Viking's The Bare Bones Series program good ?

i want to start doing this program, did anyone get result with this ? And is the upper lower version for intermediates ?

bha009‎, 11-07-2018 06:14 AM
Yesterday, 09:51 PM Go to last post
5 378

Powerlifting strength gains had stopped coming need help.

Ok I am 15 years old and weigh 190-200lbs. So far I squat 210lbs and bench 200lbs and deadlift 325lbs. I have being doing 5x5 followed by a 3x1 for all of these lifts and have made really good gains in the past but know my gains are not coming the way they used to. I have being doing this every...

Buffasorusrex‎, 11-12-2018 03:02 PM
Yesterday, 09:18 PM Go to last post
8 258

Fierce 5 Q

About the fierce 5 program, I know it says every week all upper body lifts increase 5 pounds and lower body lifts increase 10 pounds, but what about the isolation excersises or chin ups I decided to subtitute(which was acceptable) ? For example would triceps and biceps also increase 5 pounds a week...

JohnWick09‎, Yesterday 08:42 PM
Yesterday, 09:09 PM Go to last post
2 110

Question Questions about sets and reps

So I’m getting back into working out after being gone for 3 months, going well so far but I definitely feel weak. I’ve been working with a 4x12/10/8/8 rep scheme, but I remember how often I see people mention the 5x5 scheme to really boost strength. I was going to add this in but I have one big...

Dman1626‎, Yesterday 02:19 PM
Yesterday, 08:15 PM Go to last post
1 95

Talking ALL PRO'S QUESTION?!?! Just started them this past Monday!

Ok, I have searched for this answer on the all pros original thread as well as the FAQS. However, I cannot seem to find it. It says that Monday is heavy day, Wednesday is medium and Friday is light. Yet it says start at your 10 rep max. What if your 10 rep max isn't heavy at all? How could Monday...

TheLastPharoah‎, Yesterday 05:45 PM
Yesterday, 07:45 PM Go to last post
3 86

How to progress on Lyle McDonald's GBR?

Hey all, Coming from a powerlifting background, I've always had structured progression schemes to follow, percentage based sets and reps. I've decided to put powerlifting on the backburner and go on a bulk and try out Lyle's Generic Bulk Routine. What sort of progression scheme should I...

halisray‎, Yesterday 06:51 PM
Yesterday, 06:51 PM Go to last post
0 93

Trying to build a program for me

I want to structure a custom program for me. The idea is to emphasize on things like upper chest, shoulders and lats. Since I'm really no expert, I would appreciate help with it's structuring if it can help prevent injuries. I hear it's best to periodize between strength and hypertrophy...

Gitsune‎, 11-10-2018 05:46 PM
Yesterday, 05:37 PM Go to last post
16 408

What happened to the thread about "the Science"

After going back to work today, logging on to check the status of that thread was literally going to be the highlight of my day. Its been stolen from me, forever.

DCSpartan‎, Yesterday 04:02 PM
Yesterday, 05:23 PM Go to last post
4 142

Running Training req. for help

In addition to my PPL style routine, I want to incorporate running to help my overall conditioning. My number one goal for running is to have an 18 min 3 mile time. (Inb4 its required for the Marine Corps MAX PT score, I might join) Lower in importance is a supplement to my strength training,...

DumbBarBell145‎, 11-12-2018 08:16 PM
Yesterday, 04:05 PM Go to last post
8 204

Simple question, what program for me?

Evening, I haven't trained properly for the best part of two years, gained about 6kg's or 12lbs ish.. I went to the gym last week just so see what my bench squat and deadlift was like... Bench - 85kg/187lb x 2 Squat 145kg/320lb x2 Deadlift 165kg/365lb x2

DJS1994‎, Yesterday 11:03 AM
Yesterday, 02:20 PM Go to last post
5 177

Not where I want to be

I’m new here. I’m 30 years old 5’10 and 207 pounds. I’ve been exercising for like 10 years but never with direction. First 5 years I worked out to stay lean and cut. 6th year I went on a bulk where I got good size and big arms but then I got tendinitis on both my medial epicondyles. I had to do...

WinterBro‎, 11-12-2018 09:57 AM
Yesterday, 01:55 PM Go to last post
29 456

Another "how's my program"

I'm 6'3" 245 pounds and have used a 5x5 and ivysaurs 448 program for about 9 months and have made huge progress. My lifts are bench 265, squat 445, deadlift 500x2. My goals are 315+ bench, 500 squat and 600 deadlift and seem to be making better progress by incorporating more volume. Try to add 5...

bsrkoacar‎, 11-06-2018 09:15 PM
Yesterday, 01:01 PM Go to last post
4 321

"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
255 Pages
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Yesterday, 12:50 PM Go to last post
7,628 1,229,450

Hiit

Short question My program is very undetailed): d1 HIIT gym garage d2

Marly1988‎, Yesterday 12:46 PM
0 75

Stalled in the same weight many times with Fierce 5

I've been doing the Fierce 5 Upper/Lower workout for at least a year, before, I did the upper/lower/push/pull workout and before other programs. I've been progressing quite well in most of the muscles except chest and a few back exercises. I stalled many times, deloaded 15% and stalled again at the...

rower687‎, 10-27-2018 07:10 AM
Yesterday, 12:05 PM Go to last post
15 825

Cardio before weights? Am I slowing my progress?

Hi, I'm new to the forum and this is my first thread. Bit of background: I've been on off the gym for periods for the past 8 years(I'm 25), I was doing a similar routine for 6 months a year ago then started going in June this year 5/6 days a week until present with one month out in September...

Keelang‎, 11-10-2018 01:33 PM
Yesterday, 11:55 AM Go to last post
11 341

Can't progress with ICF

I've been lifting for 7 months and for the last 3 months been following ICF, but I can't add the suggested 2.5kg to the bar each workout. I'm 15, 5'7 and 120lbs so could this be to do with my age? Or maybe it's my diet? My numbers are: 47.5kg bench 5x5 40kg bent over row 5x5 28.5kg OHP 5x5...

JLI88‎, 11-09-2018 04:38 AM
Yesterday, 11:54 AM Go to last post
14 477

Missed some workouts

Missed a week of workouts of fierce 5 because I was sick, I wasn't lifting progessively yet just being on like 50% of my perceived max and trying out the form so I guess it won't be that big of a deal? This week will I start again but last workout I did was workout A, a week ago, this time I will...

fitmon1‎, 11-12-2018 11:28 PM
Yesterday, 11:21 AM Go to last post
6 245

Shortcut to Shred (Supplement Help)

Hey, I am currently on StS, week 1 day 1. However, I came across a question. To all those who know the program, it assumes that you train in the afternoon, but I don't. What do I do pre/post workouts? Do I overlap the supplements I take in the morning or not? I eat breakfast before I...

James8862‎, 11-12-2018 01:46 PM
Yesterday, 10:40 AM Go to last post
4 180

Looking For A Workout Routine / Nutrition Plan

Hey folks. I just turned 40. At times in the past (before pec injuries derailed me) I had a respectable bench at 330 on 6’3” 175-190 lb. frame. It has been eight years since I have been serious in the weight room. I gained weight (bad weight) all the way up to 238 lbs. But being on the verge of...

JohnRobert78‎, Yesterday 07:57 AM
Yesterday, 10:06 AM Go to last post
2 156

Starting cut.. Confused, need help.

ok guys, me again. I've been advised on here to cut. I've been on a lean bulk for just over 2 months on fierce 5. Happy with the results, gained 6lbs in weight in those months. If it was up to me I would of just upped the calories even more lol, but I want to do what's best and as advised.. i'm...

needgains1024‎, 11-12-2018 06:39 AM
Yesterday, 07:44 AM Go to last post
5 226

Getting better abs during bulk?

Alright guys hear me out. Im very well aware that spot training is a myth and that u can't lower fat in a certain section by training that muscle, but if during this lean bulk I were to workout muscles around the midsection especially hard wouldnt it stretch out the fat around the abs more and thus...

Maxbab24‎, 11-11-2018 02:10 PM
Yesterday, 07:07 AM Go to last post
7 407

Squatting Lower Back

When Squatting I feel pressure/pain or whatever you want to call it in my lower back, like i'm using it a lot, I have a training partner and he doesn't feel his lower back while squatting, What am I doing wrong or am I not doing anything wrong? Thanks

fitmon1‎, 11-12-2018 04:40 PM
Yesterday, 06:53 AM Go to last post
3 174

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