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Forum: Workout Programs

What workout is best for your goal?

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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
87 Pages
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2,602 596,168

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
174 Pages
1 2 3 4 5 ... 174
Yesterday, 02:28 PM Go to last post
5,215 677,580

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
23 Pages
1 2 3 4 5 ... 23
03-13-2018, 05:34 PM Go to last post
675 235,686

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
03-13-2018, 12:45 AM Go to last post
12 1,438

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
21 Pages
1 2 3 4 5 ... 21
03-03-2018, 07:07 AM Go to last post
628 776,900

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
17 Pages
1 2 3 4 5 ... 17
02-16-2018, 01:33 PM Go to last post
502 220,063

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
1 2 3 4 5 ... 365
04-19-2016, 12:44 PM Go to last post
10,927 1,723,219

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 53,955

Wrestling Beast Blueprint

Hey everybody, I released a PDF. It is an outline for improving wrestling performance through strength and conditioning. It is entirely free, if you are interested check it out!

chaumetlouis19‎, Today 08:39 AM
0 36

Please rate my U/L

Hey guys.. im fairly new my lifts are.. Bench 1x5 70kg BB Row 1x5 55kg OHP 1x5 40kg Squat 1x5 90kg Deadlifts 1x3 110kg Doing this and it seems pretty good.. is there anything unbalanced about it? i was cutting but i will be bulking soon.. here it is..? Deload every 6 weeks.. add weight...

Harrryyy‎, Today 03:42 AM
Today, 08:29 AM Go to last post
2 122

Thumbs down Buildind muscle on a limited schedule?

I would like to build muscle but I unfortunately don't have a lot of time to exercise. Most of the time, I can only do 2 good weight training sessions (5-6 muscle groups) on weekends and 2-3 short exercises on weekdays. The short exercises just last about 20 minutes so I can only get some cardio +...

SRJeffers1‎, Yesterday 10:24 PM
Today, 08:18 AM Go to last post
4 143

Question I need your help...

Hi there, forum users. I have a kind of a problem... I mean, more like a question.. or maybe 2... or maybe 3. To start: I’ll be 18 in 2 months and I’m around 1.76-1.80, I eat 3500-4000 calories a day, drink 2-3L of water everyday and 2 weeks ago I started using BSN True Mass and ON...

Edward6‎, Yesterday 08:37 PM
Today, 07:38 AM Go to last post
3 117

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
11 Pages
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Today, 07:36 AM Go to last post
302 14,765

Cool Let’s Pull 50K Deadlifts in 2018

All Conventional/Semi-Sumo/Sumo Deadlift repetitions: Count all reps including warmups. “The meet don't start until the bar hits the floor” Don Blue

Nebamartinez‎, 01-06-2018 11:50 AM
6 Pages
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160 7,259

5 months into bb, 6'1 and went from 153lbs (undereating) to 183lbs--good progress?

Hi all, I just started bodybuilding seriously about 5 months ago. I started off at 153lbs and now I'm at 183lbs. There is definite pudge though I've also noticed definite strength and muscle size increase. I'm seeking some guidance on what to do now, in part because I'm not sure where I've made...

Alphawolf220‎, 03-13-2018 12:47 PM
16 626

Should i switch to calisthenics

İve been doing stronglifts about 3 months i progress on some excersise but i deload alot to work on my form but i still cannot do some excersise with correct form. My main goal was asthethics and strenght of course. İ always want to lift heavy. But also i want to look good and be atletic. So im...

ifeelsoy‎, 03-02-2018 12:07 PM
Today, 04:16 AM Go to last post
27 987

Help training to become a firefighter.

Recently I let myself go and currently weigh 224 pounds. I was training to be a firefighter and still training. I am looking for a workout program to help me tighten up my muscles and help continue to loose fat. I currently train 6 days a week with an active rest day. Recently changed my eating...

HaiDre‎, Yesterday 04:47 PM
3 145

Your opinion on full body everyday with low volume?

As long as driving to the gym everyday isn’t an issue or you have your own weights, would this routine be fine? It’s alternating between these two workouts everyday (ABABABA). These are working sets only. Workout A 2x5-8 weighted dips/bench 2x5-8 weighted chin ups 2x5-8 squat Workout B...

Nyseto‎, Yesterday 07:17 PM
Today, 03:25 AM Go to last post
2 110

What is the best HIIT Exercise Post 5x5 Workout

I've been doing the 5x5 stronglifts for about a a month. What I want to start incorporating is HIIT after my 5x5 session to burn off the fat. What are some simple HIIT programs to do after a 5x5 workout. I ran track in HS so it doesn't have to be a beginner's program but something simple like...

khoa3‎, Yesterday 08:36 PM
3 124

Any tips for a 15 year old

I’m 15 years old and I want to get bigger arms and run faster but I’m a picky eater any tips?

chanpruitt‎, Yesterday 02:04 PM
3 117

Should I push a weight even if I can only get 4 reps max out of it?

I got a lecture from one of the bigger guys at the gym about always going hard even if its just small reps. Some people say you should go for volume, other says you should go for weight. What do you guys think? I'm trying to go for size.

papichulo9‎, Yesterday 11:49 AM
6 292

Need help urgently

Hey all, I've been doing weights for the last 3 weeks with a friend of mine and I had prior to that, been training for years with weights. Me and my friend go for runs and weights; he does light and I do heavy as I am a fairly big guy. I weighed myself the other day and I was 14 stone 11 lbs (93...

wakamusha‎, 05-31-2011 07:08 AM
8 501

Do you make records(progress) every week? newb gains?

So, I've been working out for about 13 months at this point. I got about 30lb of "mass" and I'd like to say it's at least 2/3 muscles as my waist got smaller and per I lost 3% bodyfat and my big beer belly(and I don't drink beer) is half the...

stockriderman‎, 03-15-2018 10:04 AM
Yesterday, 08:02 PM Go to last post
3 192

Question Workout Pictures post wide on bodyspace

Hello, I don't know where to post this, but can anybody tell me a fix? Whenever I complete a workout on bodyspace it gives you the option to post a selfie. Well, I never want to because it posts the pic wide/distorted every time. I use a samsung 8, it's a newer phone and I've tried taking pic...

glacierlilly1‎, Yesterday 06:22 AM
Yesterday, 05:35 PM Go to last post
2 259

Awkward schedule; wut do?

Hi guys, Due to severe time contraints due to work and currently studying a pharmacy degree, I am severely restricted on the days that I can follow a set routine. I have used the search function but can not find anything regarding my time constraints. Currently, I am only able to work out...

Zoop‎, Yesterday 04:02 PM
Yesterday, 04:57 PM Go to last post
2 215

I need a good split for my schedule!!!

Hey everyone, I can only train on Wednesday, Friday, Saturday and Sunday (due to work constraints) and I'm in need of a training split (with at least 2x/week frequency). Any help would be greatly appreciated thanks. Basically this is the template: Monday: OFF Tuesday: OFF Wednesday: ON...

dairycorncarne‎, Yesterday 02:59 PM
Yesterday, 03:11 PM Go to last post
2 139

Intermediate U/L for Powerbuilding

UTILIZING THE WATERBURY METHOD FOR POWERBUILDING DISCLAIMER: 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,...

grouchyjarhead‎, 01-23-2018 06:14 AM
Yesterday, 02:31 PM Go to last post
26 1,899

what accessory work should i do with my workout, any suggestions?

so i've began doing phrak's variant of the greyskull LP programme (i'm a complete noob) however i would ideally like an extra half hour/hour work in the gym, so looking for some accessory work i could implement into my routine, any suggestions? also wandering how and when i would perform...

tropical94‎, 03-12-2018 03:57 PM
Yesterday, 01:54 PM Go to last post
5 272

Warm up sets. Should you?

When I started out I was done Starting Strength. Had the app which tracked everything. It even had warm up sets with suggested weights and reps. I'm running F5 now and I read on here once a couple of guys said don't worry about warm up sets, just do something to get some blood flow going. Usually...

Ckdjim‎, 03-14-2018 05:00 PM
Yesterday, 01:34 PM Go to last post
14 379

Need help

New to the gym need workout routine where can I find information on this I have lifted before but wasnt really serious and only did upper body

bikinibottom100‎, Yesterday 01:02 PM
Yesterday, 01:02 PM Go to last post
0 113

Question How to properly balance an upper routine?

Hello, so I've been wanting to create an upper body workout but don't know how to proper balance it, without doing too much volume and too little, any recommendations?

sgarciac07‎, Yesterday 06:05 AM
Yesterday, 11:48 AM Go to last post
13 353

Arrow [Pics] Need overall thoughts on everything and where to go next.

Stats: - 30yo - 5'10" - 190lb For the last 10 years have been between 175-195lb or so. Have always had current body fat %. Looked mostly the same at 175; somewhat more muscular now.

Prequod‎, 01-18-2018 11:38 PM
Yesterday, 11:44 AM Go to last post
8 894

Where to put squats and deads?

Squats and dead’s 2x a week I wanna squat and dead twice a week but when I put them in PHAT it makes me squat the day after dead’s. So would changing the days like this work? Currently it’s like this: Day1: Upper power with dead’s at the end of the workout Day2:Lower power: Squats to...

MattManYo‎, 03-15-2018 05:51 PM
Yesterday, 11:28 AM Go to last post
6 282

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