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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 VII

Part 1: Part 2: Part 3: Part 4: Part...

nightanole‎, 11-07-2020 07:13 AM
7 Pages
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184 33,994

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
33 Pages
1 2 3 4 5 ... 33
01-08-2021, 05:28 AM Go to last post
964 919,600

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
100 Pages
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2,988 1,142,528

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
24 Pages
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01-01-2021, 01:43 PM Go to last post
690 1,315,760

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
23 Pages
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12-15-2020, 12:47 PM Go to last post
688 767,174

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
3 Pages
1 2 3
09-08-2020, 10:44 AM Go to last post
80 304,310

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 2,702,242

4am preworkout food.

So I recently found out or was told i was screwing my muscle gains by going to do my 4am (well, I get up at 4, usually not at gym until 4:30am) workouts without eating anything first. I normally would just wake up, get dressed, drink my pre-workout and head out the door. So my question is that if...

Alphaden‎, Today 09:40 AM
6 195

Question Volume can never be too low to not make any gains?

I've heard about concepts such as MV (maintenance volume) where it's just enough volume to maintain current muscle mass. Does that imply 0% gains if doing maintenance volume? I feel like gains will always be made, and the volume just determines the extent of those gains. Maybe it's only called...

Animal2692‎, Yesterday 07:57 PM
Today, 04:15 PM Go to last post
11 391

Let's Squat 5,000,000 pounds in 2021!

2018 we had a squat thread, goal 10,000,000. We got almost 4,500,000 that year if I remember right. This year, all free weight squats count: barbell, dumbbell, kettlebell, water bottles, bricks, backpack full of books, concrete plates, heavy pole, or anything you've got to squat. Just weigh it...

ECGordyn‎, 01-10-2021 06:24 AM
15 1,643

I'm Morbidly obese and I need your help

Hello everyone. I'm very scared about posting here, I hope it's OK. I'm male, 24 years old, 178cm / 5.8 and I currently weigh 160KG/ 352 pounds. I've been overweight/obese my whole life, but it's been getting worse and worse. I want to change. I started Rehabilitation for my Mental...

OverEncumbered‎, 01-17-2021 02:20 AM
Today, 08:48 AM Go to last post
7 660

Is this a good bulking program

Sup I was a lurker in the forums back in 2014 till I decided to lose all the weight starting from 125kg (275lbs) to 85kg (187lbs). I cutted with Fierce 5 at the start then moved onto Allpros till I reached 85kg in 9-10 months. I took a long time off (1 year) because of Corona and I joined the...

godham‎, 01-17-2021 06:58 PM
10 552

What secondary press to do on Lyle McDonald’s GBR?

Been doing full body but keep half-assing leg work so I am switching to U/L to keep myself accountable. On the original template, you can do bench and incline (or OHP) on the first day and make slight “adjustments” on the second upper body day. I intend on benching and incline work for the first...

Odifududix‎, 01-17-2021 09:07 PM
13 530

Post Skinny muscular

Diet/Workout/Cardio plan would be helpful along with any tips. It's more lean than bulk overall and that is what I am aiming for now. How can I achieve a physique like this image found from google? This is my first post here as well. I just joined today.

Chrisblue201‎, Yesterday 04:12 PM
Yesterday, 05:28 PM Go to last post
4 279

lagging bench press while doing stronglifts

I'm currently doing stronglifts to build strength and at the same time doing 16/8 IF for weight loss since about Sept. I've been successful thus far averaging about a 1lb/week weight loss while advancing weights on SL. In Sept I was 215 and now I'm down to 202. (Im 5'8). I've been taking progress...

doughboy4‎, Yesterday 08:17 AM
Yesterday, 01:58 PM Go to last post
4 290

Repeating sessions

Is session variation within the week (eg upper a / upper b) really really significantly important for muscle growth and strength gains? I know that it is benefitial now that Im an intermediate lifter, I know Id be giving up some optimality, but if I enjoy the simplicity of repeating the same...

GoldenEraMuscle‎, Yesterday 10:16 AM
Yesterday, 12:11 PM Go to last post
9 335

I need your thoughts/critiques on my new workout program

Hello So I've been doing the standard bro split for 5 months now and I'm thinking of switching it up to a new one where it allows me hit each muscle twice a week. I plan to start this when I bulk next month. My goal is to add on some muscle mass. Is it excessive or insufficient? Would you...

AbdulazizSab‎, Yesterday 08:12 AM
Yesterday, 10:45 AM Go to last post
6 352

Bodybuilding Workout for quarantine critique

Just looking for a critique on my routine for quarantine. I only have access to a backpack, pull up bar, and weights that go upto 70lbs. The weights are heavy enough for upper body where I don’t get more than 10-15 reps on push ups when I load them in a back pack, and of course arm isolation is...

daghetto‎, Yesterday 01:48 AM
Yesterday, 07:16 AM Go to last post
2 323

Question Traveling - no barbell

Hey bros, For up to a six month period, I will be traveling in my vehicle. Though I’ve looked at hitched based power racks, I’ve decided against this and have settled on not taking a rack or barbell with me. Instead, I’ll have: -10lb, 25lb, 45lb plates (should I get a 90?) -35lb kettlebell...

baaaaats‎, 01-10-2021 12:45 PM
01-17-2021, 08:58 PM Go to last post
6 1,200

Tips on how to fix chest imbalance?

I have a pretty significant imbalance in my chest size and shape. Part of that is because I lucked out and had gyno on only one side of my chest as a teen. This somewhat changed the size as well as the shape of it because that side stored more fat and would hang a bit lower. Unfortunately that side...

dairycorncarne‎, 01-17-2021 03:19 PM
01-17-2021, 06:24 PM Go to last post
5 404

Full Body Training Question

I’m currently at... 140 kg squat 143 kg. deadlift 103 kg. bench press 66 kg. overhead press and i also do Bulgarian Split Squat, Pull Ups, Rows, ab wheel Rollout and have just added Nordic Curls as accessories. I’ve been alternating between full body and upper/lower Split in the last...

Alexlarex‎, 01-17-2021 04:01 PM
01-17-2021, 06:23 PM Go to last post
2 391

Full body workout

Hello all From the UK and we are back into lockdown so looking for a full body workout to do 3-4days a week. I haven’t trained regularly for a while and my workouts are very bland and I never see progress. I have a decent amount of equipment that I have built up over time: Rack,...

Farmingstock‎, 01-08-2021 04:22 PM
01-17-2021, 03:39 PM Go to last post
10 1,330

3 days a week routine, 30y old with experience, need advice

I have a decent experience at gym, my lifts are like this: BP 120kg x 5 Squat 150kg x 5 DL 180kg x 5 However, as I'm crossing a 30y old mark, I started to be more concious about health. I'm not enjoying 5x a week heavy (5 rep max) workouts anymore. I've been lifting according to MAX-OT...

lukaszkk91‎, 01-17-2021 01:39 AM
01-17-2021, 03:05 PM Go to last post
8 621

new guy asking questions

Hey all, I’ve been in the gym on and off for around 5 months now. I’ve managed to put on 25 lb total while staying around 12% fat, but I worry that I’ll soon hit a plateau if I don’t keep my training and nutrition optimized. So far I’ve been doing full body 3 days per week. How much more can I...

jmort9134‎, 01-16-2021 08:50 PM
01-17-2021, 01:13 PM Go to last post
6 533

If I never feel like taking rest days, does it mean I’m not working out hard enough?

Never feel fatigue or DOMs outside the gym. I do get bad days on occasion but not feeling like chit. I train full body 3x a week. For most lifts, I just do 3 sets of 8-10 reps. Never had issues increasing reps or adding in weight to the bar weekly. Any reason why I *shouldn't* take a rest...

Odifududix‎, 01-15-2021 07:42 PM
01-17-2021, 03:28 AM Go to last post
19 1,073

Unhappy Stagnated progress

(Tentatively) Happy 2021 everyone! I think I've hit my first platue after training for about 4 years and I don't know what to do about it. I was 2/3 the way through a bikini competition prep when everything came to a halt. I am in the privileged situation of having access to a full gym again...

Lilyboland‎, 01-16-2021 07:48 PM
01-16-2021, 07:48 PM Go to last post
0 464

Yet another "is it unwise to bulk" post (Bulking at like 18% BF)

I'm 5'11, 176lbs and my waist measurement is around 38.5in. I'd like to clean bulk up to about 190, but I still have fat from my last bulk. It's hard to keep weight on doing BJJ every other night, so I feel like cutting the extra fat won't be too difficult in my case if I do go a few over. Unless I...

OralB‎, 01-16-2021 09:31 AM
01-16-2021, 11:47 AM Go to last post
5 682

Is it better to do triceps with Back or Chest? And biceps?

I notice some people do push, pull and leg splits. It makes sense, but I've been doing Back and Triceps together. I get a much better workout in my triceps that way. And my biceps still feel worked. When I do biceps after back, I can't really do quality bicep work because they're fatigued. So the...

Einhander12‎, 01-12-2021 12:01 PM
01-16-2021, 11:06 AM Go to last post
12 1,753

"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
271 Pages
1 2 3 4 5 ... 271
01-16-2021, 10:42 AM Go to last post
8,100 1,774,703

One Exercise Approach

What’s up everyone? I have fell off the wagon for a while now and I am trying to get back on my horse so to speak. Today I trained using one exercise just smoking my upper body. Has this approach with enough effort, volume etc.. been more successful than the use of multiple exercises for some?...

goldenerafan‎, 01-16-2021 09:34 AM
01-16-2021, 10:29 AM Go to last post
5 646

Which routine is better for a novice looking for size and strength?

So I'm trying to decide which routine is better, 1. Or 2. 1. full body 3x a week: WORKOUT A: Bench press 3 sets Squat 3 sets

CheekyCuntt‎, 01-15-2021 08:15 PM
01-16-2021, 07:22 AM Go to last post
13 871

order of chest exercises - does the actual weight matter?

I was thinking about something. When I train chest, I always do the heaviest exercise first the lighter one second and the lightest and easiest one last. I start with bench 4x8, then incline bench 4x8, and as a last exercise i do cable press 3x12. Now the cable press is the exercise where you...

drunkenmaster1‎, 01-15-2021 03:27 PM
01-15-2021, 09:15 PM Go to last post
4 687

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