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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
208 Pages
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6,212 807,031

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
93 Pages
1 2 3 4 5 ... 93
2,771 670,110

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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09-18-2018, 08:16 AM Go to last post
650 857,493

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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09-18-2018, 12:58 AM Go to last post
798 345,780

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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536 295,829

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
09-05-2018, 05:24 AM Go to last post
44 36,987

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 1,902,508

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 65,213

Can’t choose a programme

Hi I'm looking for help if anyone can advise me on a program i want to do. I've been doing All pros beginner programme a number of weeks now but want to switch to a strength routine but can't choose on one between the usual - starting strength, strong lifts / bill starr 5x5 , fierce 5, greyskull...

Fiitzgerald99‎, Today 03:55 PM
0 44

Dumbbell routine tips ?

I've never stuck at any weight lifting routine for more than a few months to a year, so I've never really got the benefits I could have. About 10 years ago I was curling 35-40lb /arm with DBells. And I was usually on a fat loss diet, so never really bulked for real. After 2 years off, I need to...

LordVader88‎, Yesterday 10:01 AM
5 204

New but not New to working out

Hi, I am new, but not new to working out. I would like you all to give me suggestions on what program I should do cause I am too lazy to read the sticky section.....Plus, I may or may not even listen to any of what you suggest.... AND GO..... :D :D :D

Squid24‎, 09-18-2018 02:59 AM
Today, 02:58 PM Go to last post
24 642

Full body for advanced lifters?

I hear a lot that once you become advanced, that a full body workout is too taxing due to being able to generate more force on all of your lifts. I also hear that work capacity plays a huge role. So if someone has been doing ppl or upper lower at the advanced stage, they would then have trouble...

Animal2692‎, 09-18-2018 09:05 PM
2 Pages
1 2
39 1,097

What do you think about this workout program for skinny guy ?

Height: 6'0 Weight: 154 lbs Bodyfat: 13% Age: 17 My second optional workout program is Sunday - Chest + Shoulders + Triceps Monday - Back + Biceps Tuesday - Explosive Leg

shootingform‎, Today 04:58 AM
Today, 02:02 PM Go to last post
4 173

Possible overtraining advice

Hi guys, here is my story. Started working out two months ago after some long break. After the initial 2-3 weeks decided to push myself harder, especially when it comes to chest and legs (don’t ask why). After the last workout I felt persistent muscle fatigue in my left arm which then spread to the...

pkaloferov‎, Today 08:25 AM
3 152

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
21 Pages
1 2 3 4 5 ... 21
622 52,971

Looking for opinions / advice please

Hello all! I know this makes for a bit of a long read but here it is: First some background: I started training in the gym about one year and a half ago, this spring / summer the new gym trainer made me first lose some weight with lots of cardio + weight lifting (I was about 25% body fat so that...

pwnzie‎, Today 03:58 AM
9 211

Candito LP

Hey, is the candito lp strenght/control good for aesthetics wise? I care about strenght alot but i also wanna look good (not like SS fat flob). So does this have enough chest/back volume for growth or should i go for the hypertrphy one, at the moment im on nSuns LP Maxes S/B/D...

bassbb‎, Today 11:17 AM
Today, 12:52 PM Go to last post
2 105

Unhappy Lost 100lbs, struggling to get lean.

Hi! My names Chelse. I started my weight loss journey about two years ago. I originally weight about 270lbs and am now down to about 170. I was seventeen when I started and now I’m 19. Hitting that milestone was great...but, it’s putting things into perspective. I am so glad to have found the...

ChelseLove‎, Today 12:03 AM
7 268

Taking girlfriend to the gym

Hey guys and gals, So my girlfriend and I want to start bouldering together in this indoor gym nearby, but first she wants to start going to the gym. She's a beginner (can't do a pull up) and I was wondering what good beginner workouts there are that are safe and get results so we can start doing...

thatdamram‎, Today 10:37 AM
Today, 12:01 PM Go to last post
5 133

20% Body Fat ----> Cut or Bulk?

Iv just started training again after 2 and a bit weeks of not training or following a nutrition plan and have 19.9% body fat, a weight of 84.8Kg (187 pounds), Muscle mass of 39.6% muscle mass and 5% visceral Fat. Prior to going away for 2 and bit weeks i was about 16.8% body fat, a weight of...

Holland76‎, Today 04:14 AM
Today, 11:45 AM Go to last post
6 206

Fierce 5 bench help?

Hi All, I have just come back from a long break away from the gym and my numbers have seriously been affected due to this. I am on the fierce 5 beginner routine, here is my issue: Squat 3 x 5 – 95kg - Beginner Deadlift 3 x 5 – 110kg - beginner However my bench 3 x 5 is at 93kg –...

sunshine1235‎, Today 08:44 AM
Today, 10:30 AM Go to last post
3 119

"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 07:03 PM
250 Pages
1 2 3 4 5 ... 250
Today, 09:41 AM Go to last post
7,499 1,187,346

Newb looking for advice

Hi all Sorry if this is in the wrong section. My name is Andy, i'm 27, 12 stone 4 pounds, 5 ft 10, out of shape but not obese by any means. I have been suffering with chronic aches in pains in my right hand shoulder and upperback for over 3 years which has been due to my desk job / pretty...

Holdo23‎, Yesterday 01:14 PM
4 231

Smile BFR training?

I have used bfr training as a therapeutic tool for rehabilitation in work, but I’ve never applied it as a strictly fitness based tool. I’m considering investing in some BFR bands for myself, as I’d like to see some increases in muscle and strength. I typically use a multi day split something like...

Dman1626‎, Yesterday 12:25 AM
Today, 07:16 AM Go to last post
8 235

Paulie_g's current program...constructive critism please

So, after 20 years of training, I've tried about every kind of training program from HIT to 5/3/1 to GVT. I've also programmed many of my own workouts to varying degrees of success. I've really never asked for criticism/insight for one of my own programs. Well, now I'm asking for constructive...

Paulie_G‎, 09-14-2018 10:40 AM
Today, 06:48 AM Go to last post
13 530

Gaining strength while on a deficit.

Hi everybody, I am a 22 year old157 lb , 5’7 male. I would post pics but i dont know how to on mobile lol. I would say I am incredibly fit overall ( play sports every day, lift everyother or everyday) . I am trying to cut to about 145 and be as lean as possible then probably bulk. I was just...

dsteve32‎, Today 06:46 AM
Today, 06:46 AM Go to last post
0 112

My Workout Program Basketball Player Guard

im doing the JUMP MANUAL TRANING PROGRAM Height: 6'0 Weight: 154 lbs Bodyfat: 13% Age: 17 Sunday - plyometrics Monday - Upper series + core

shootingform‎, Today 04:53 AM
Today, 05:26 AM Go to last post
1 110

Barbell question

Can I use the barbell I squat with from the squat rack also for Pendlay rows / Romanian deadlifts/ Overhead press or do I need a different barbell for those exercises? And the bicep curls in fierce 5 novice routine can they be done with barbell or have to be done with dumbels? And if so why?...

fitmon1‎, Today 03:58 AM
1 110

How to put on mass and weight

Hello i am 6’1 weigh around 130 im 17 and I am extremely thin everywhere on my body and have really small ankles/wrist. I also have really long limbs which i heard makes you look smaller. Im trying to gain a lot of mass in the quickest amount of time possible, I play a lot of basketball almost...

Zay222‎, Yesterday 06:29 PM
10 197

How Should I Work Out Post-Pilonidal Sinus Surgery?

Has anyone had a pilonidal sinus surgery or something similar? I had my surgery two weeks ago (it was the simple incision and drainage surgery, not the tissue removal) and it has since then mostly healed, although I'm still undergoing redressing and replacement gauze ribbons almost daily. The...

KaleOil‎, 09-18-2018 05:48 PM
Today, 12:43 AM Go to last post
4 176

Lost 88lbs and had an operation

Hello everbody. In a year, i've lost 88lbs and i had tummy tuck and gynecomastia operation because of sagging skin. It's been 12 days since i got that operation. I'm in the recovery process. I want to create a new workout program for next month, which i'll be able to workout again. I've learned...

N4O1‎, Yesterday 08:30 AM
Yesterday, 11:18 PM Go to last post
2 157

Bodyweight routine

I’m starting to distance myself from barbell training after a back injury. I’ve been diving into calisthenics a bit and it’s extremely difficult to find a program for free online (anyone have a recommendation?). I decided to put together my own, but could use a bit of help with the volume. I’ve got...

jrjohansen‎, 09-18-2018 03:26 PM
Yesterday, 09:53 PM Go to last post
1 243

Looking to improve my calisthenics Workout program

Hello, ive been doing Calisthenics for quiet a while now, with allot of breaks. For the last 2 months ive been hitting it pretty hard, ive been able to accomplish 1 muscle up, and im progressing from there. I changed my program recently and had a hard time keeping it the same... i wanted you...

melvil42‎, 09-18-2018 05:20 AM
Yesterday, 09:50 PM Go to last post
1 221

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