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Forum: Workout Programs

What workout is best for your goal?

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  1. Post your workout journals online so others can see what you are doing and follow your progress!

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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
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09-20-2023, 03:58 AM Go to last post
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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 06:13 AM
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09-19-2023, 03:43 PM Go to last post
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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
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09-18-2023, 06:49 AM 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: ...

2020Wellness‎, 11-08-2012 01:07 PM
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09-03-2023, 06:12 PM Go to last post
3,117 1,561,140

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
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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 07:29 AM
11-21-2018, 07:29 AM Go to last post
0 78,207

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
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04-19-2016, 12:44 PM Go to last post
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why are trainers using inbody scans if they're supposedly not accurate?

really not sure where to post this but I read all the time on forusm they're not accurate. why are trainers of several years of experience claiming otherwise. am I being scammed???

tybittz‎, Yesterday 12:57 PM
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Today, 01:10 PM Go to last post
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Can you rate my workout program?

I want a muscular body like leanbeefpatty -Pushup 2×failure -Pike pushup 2×failure -Archer pushup 2×failure -Diamond pushup 2×failure -Pushup plus 2×failure -Bicep curls 2×failure using water bottles (wb) -Bent over rows 2×failure (wb)

purplecroft‎, Yesterday 09:46 AM
18 376

Is planet fitness a good spot for a complete noob?

I'm trying to workout at Planet Fitness, wanting to increase the strength and endurance of my body while also improving my mental health, if so what would be a good program to workout with? I'm 24 120lbs, and 5'6 with a high metalbolism, I have started looking up on youtube and finding cheap but...

eyeoftobi‎, Yesterday 12:57 PM
Today, 09:12 AM Go to last post
11 227

HIIT Cycling AND leg day?

So I got out of Strength Training due to some personal tragedy, and I got really fat. I have a cardiomyopathy now (some heart damage... more related to alcoholism than overeating) because my heart rate has been too high for almost a decade now (it was near 130 when resting at the beginning of the...

mikeledford0258‎, Today 12:56 AM
2 95

Adding Cardio To Your Program Without Hurting It?

My current program is described in Recommendations For Splitting-Up These Full-Body Workouts? I'd like to throw cardio back into the mix. LISS (Low-Intensity Steady State) is out of the question. Bores me to tears. MICT (Moderate-Intensity Continuous Training) is do-able, but, I'd prefer to...

Michiganian‎, 09-24-2023 08:09 AM
3 199

The benefits of romanian deadlift

The advantages of the Romanian deadlift, an increasingly popular strength training exercise, are well known. Romanian deadlifts are a versatile exercise that may help you reach your fitness goals whether you're an experienced lifter or just beginning out.

NutritionJacked‎, Today 03:33 AM
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Is the keto diet worth it? Examining the pros and cons

The ketogenic diet also known as the keto diet is getting very popular lately. It involves eating very few carbohydrates and relying mainly on fats for energy.

NutritionJacked‎, Today 03:30 AM
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good gym work out

this is the best work out video. I have ever seen for work out and stamina. Please try this video.I have tried this video for about a year and it works great

joel86327‎, Yesterday 06:07 PM
Yesterday, 06:07 PM Go to last post
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Cannot build bigger biceps

Hi all, I hope you are all well Looking for a bit of advice on how to grow my bicep I go to the gym 2-4 times a week. I'd be in reasonably good shape with roughly 13% bodyfat. Happy enough with my physique except for my arms/biceps I feel like I'm not targeting them correctly and would...

mikeoc86‎, Yesterday 02:39 AM
Yesterday, 05:32 PM Go to last post
2 200

Experience with training more than 4 days per week

I recently switched back to a 4 day upper/lower split coming off a 5 day phat style split. Its kind of funny how all the extra work didn't do anything expect wear out my joints and force me to take time off. By the time I dieted back down to 12% all my measurements were the same as when I was...

TAWS6‎, 09-12-2023 02:30 PM
Yesterday, 01:40 PM Go to last post
23 1,718

Is lifting for 2 hours too long?

considering.... I'm doing a 4 day split first 5 mins or so is warming up, last 10-15 mins is either calves or abs. Please don't just respond with "yes" or "no"...give actual reasons. Josh

justjosh‎, 04-28-2009 10:01 AM
Yesterday, 04:59 AM Go to last post
15 37,251

Any app that reports on how many sets per body part?

I use jefit to record my exercises . While it is a great app one of the features I am looking for is how many sets per body part I have executed in a week or a month and so. Any app that does that or any way to get this from jefit itself if I subscribe to become an elite member?

Salil‎, 09-24-2023 03:52 PM
09-24-2023, 03:52 PM Go to last post
0 213

Is 2/3 back exercises enough per workout?

I was doing a back workout today and I only did 3 exercises- Lat pull-down, bent over barbell row and shrugs(ik it’s not a back exercises but I like to train it in back day) it took me 45 minutes to complete and I trained as hard as I could I tried to do more exercises but I couldn’t would this be...

Charles7261‎, 09-24-2023 10:40 AM
09-24-2023, 02:45 PM Go to last post
6 276

Cardio arly in the morning or at night?

Hi! I'm close to 40y, a little bit overweight (88kg @176cm), I've been adviced to incorporate more movement into my daily schedule to prevent some health problems that may develop in case of keeping things as they are. I have no problem with healthy eating (just need to adjust amounts and time...

chrup‎, 09-24-2023 02:22 PM
0 158

How to write workout program for bodybuilding/ powerlifting

How do trainers and bodybuilders design there programs I ahve a hard time figuring out like how much volume to do and what excerises to do for each muscle…

Glewin07‎, 09-23-2023 06:55 PM
09-23-2023, 09:22 PM Go to last post
1 278

Question 33/M-I produce 43%-445% more Estrogen than your average man. What the ****?

Gyno at 13. Steve Carrell levels of chest hair at 14. Full beard and back hair at 16. I have NEVER done any PEDS. Ever. I am not seeking medical advice or a diagnosis or whatever. I just want your thoughts. Maybe there is someone like me? I feel like ****in **** all the time. I'm tired and...

Buddyguyfriend‎, 09-22-2023 08:48 PM
09-23-2023, 06:16 PM Go to last post
4 310

Fierce 5 Novice Questions

I want to start the Fierce 5 Novice program and have a question about it. He says to add weight each week but then later says to add a rep on the weeks where I'm not increasing weight. I'm a little confused on what to do here. My other question is that if I do increase a set by 1 rep, am I suppose...

youknowit84‎, 09-21-2023 07:39 AM
09-22-2023, 07:00 PM Go to last post
8 590

Modified Fierce 5 Dumbbell

I'm considering starting doing a modified home workout version of Fierce 5 Dumbbell Program, I made some changes to exercises and rep ranges for hypertrophy. I would appreciate any feedback. MODIFIED FIERCE FIVE DUMBBELL for hypertrophy Workout A Split Squat - 4x8-12 Incline Dumbbell...

Monkeybolbol‎, 08-15-2023 01:49 PM
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09-22-2023, 02:21 PM Go to last post
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What makes PPL splits so enticing?

I've been noticing an obsessive trend among people consulting this forum regarding PPL splits. I'm surprised that so many people, mostly novices, can stick to 6-day PPL. There are weeks when I find it challenging to make time to go to the gym even just 3 times a week. In the case of 3-day PPL,...

SaulGuzman‎, 09-10-2023 01:39 PM
09-22-2023, 12:01 PM Go to last post
9 1,218

Smile Stretching Every Morning to Keep Your Body Fit.

Stretching in the morning helps to get your blood and oxygenation to your body flowing, waking up the entire body gently. There are benefits to stretching the relaxed muscles after the state of sleep and relieving any tension from the manner you slept. It's also a great routine to align proper...

donrabnamgyal77‎, 09-22-2023 11:10 AM
09-22-2023, 11:10 AM Go to last post
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Study: Autoregulatory Progressive Resistance Exercise (APRE)

The study's findings suggest that Autoregulatory Progressive Resistance Exercise (APRE) was more effective than traditional Linear Periodization (LP) in increasing bench press and squat strength over a 6-week training period for Division I college football players. APRE allowed athletes to adapt...

OGfrom06‎, 09-22-2023 09:35 AM
09-22-2023, 10:06 AM Go to last post
2 264

3 days vs 4 days enough?

I just started TRT this week and looking to finally gain some muscle. My muscle mass is pretty low as I've never consistently kept up with lifting. I'm 38 y/o 6 ft tall with 132 lb muscle mass and 19% body fat. For the past month since I started I've been going 3 days per week but I have the time...

youknowit84‎, 09-19-2023 08:43 AM
3 Pages
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09-22-2023, 09:55 AM Go to last post
68 2,760

Smile How to do perfect plank.

The plank is one of the most common exercises in the gym, a super simple static hold that makes an appearance in just about every ab training program you are likely to encounter. Nearly everyone can get down on the floor, stretch themselves out, and hold in place, so the maneuver is a favorite for...

donrabnamgyal77‎, 09-22-2023 09:50 AM
09-22-2023, 09:50 AM Go to last post
0 173

Question Thoughts about my routine?

A B rest A B rest .. A: bench press db 3X8 incline bench press db 2X8 (last set reps until i cant) seated overpress press db 3X8 (last set reps until i cant) lateral raise 3X15 triceps pushdown bar 3X10 (last set is a drop set) squat 3X10 (light squats only) calf raise 2X15

ButcherSir‎, 09-22-2023 03:37 AM
09-22-2023, 08:47 AM Go to last post
6 467

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