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Forum: Workout Programs

What workout is best for your goal?

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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
26 Pages
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764 305,906

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 01:07 PM
91 Pages
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2,723 643,936

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 07:53 AM
192 Pages
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Today, 06:41 AM Go to last post
5,756 757,910

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
07-13-2018, 07:31 PM Go to last post
34 23,050

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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07-12-2018, 05:38 AM Go to last post
639 828,865

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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07-12-2018, 05:15 AM Go to last post
525 267,694

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 1,837,264

Arrow Sticky Thread Sticky: General Forum Rules

Welcome to the Bodybuilding.com 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 60,670

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
18 Pages
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Today, 03:47 PM Go to last post
529 41,511

Question Confused about total weekly volume when it comes to sets vs reps

So I’ve heard in many places that when it comes to total weekly volume, 10-20 hard sets per week per muscle is sufficient. What I am confused about is the weekly 10-20 hard sets thing compared to total tonnage. For example, let’s use a one rep max of 300 on the bench press. 85% of that is 255 and...

Animal2692‎, Today 03:16 PM
0 31

Would This Be Too Tough On Recovery?

I'd like to run this for a while, but I don't know if it would be too taxing on recovery at the early intermediate level, using a Texas Method Style progression. Day I Squat 5x5 Deadlift 1x5 (PR Attempt) Rdls 3X8-10 Face-pulls 3X15-20 Day II

StillbornSoul‎, Yesterday 06:05 PM
Today, 03:11 PM Go to last post
2 165

Opinions needed on my full body workout

Monday Squat 3-4 of 6–8 Bench press 3-4 of 6-8 Incline bench press 3-4 of 6-8 Barbell row 2-3 of 9-11 Barbell curls 2-3 of 9-11 Forearm curls 2-3 Wednesday Deadlift 3-4 of 6-8

Jonnb5‎, Yesterday 09:11 PM
Today, 03:10 PM Go to last post
10 241

Starting Strength or Stronglifts 5X5?

I’m planning on starting either a Starting Strength programme or a Stronglifts 5X5, but can’t decide which. Seeing as they’re incredibly similar, it essentially feels like a decision between doing 3 sets or 5 sets on each exercise. I gather that the advantage of 3 sets (SS) is that fewer sets...

csh7‎, Today 03:04 PM
Today, 03:04 PM Go to last post
0 40

Allpro's butchered edition questions

İ changed icf 5x5 to allpros butchered edition today . İ was having trouble with icf and i wasnt happy with the program. İ couldnt make progress even with adding 1 kg to upper body lifts. And i dont like to do heavy weight low reps. So i changed it and i feel great on allpros its a great peogram...

emrey09‎, Yesterday 08:38 AM
10 344

How do you gain strength? Need help ASAP

To start out, I’m 19 years old, 165lbs, 5’10 and I have been working out for 3+ years now. When I started going to the gym I had only a very basic idea of training principles and fundamentals. I made several ****ty PPL splits (never actually doing my leg day) and continued following those for a...

riley0226‎, Today 02:01 PM
1 69

5x8 exercises is more for muscle mass/size, right?

I always thought more strength (5x5) meant for muscle mass, but I just found out other than muscular strength and endurance, theres also size. I know for strength training, you do 5x5, with the most weight possible. So to build on size, you just SLIGHTLY lower your weights (still go heavy though)...

jonathan4210‎, Today 02:00 PM
Today, 02:06 PM Go to last post
1 65

Post surgery routine

Hey everyone. Tomorrow It will be 3 weeks after having surgery on my wrist. I had an aneurysm removed. The doctor said it takes 5-6 weeks to heal the wound completely but 3 weeks is when things are good to go back to a normal life if you will. He said as long as I’m honest with myself and stop...

Alan21‎, Today 01:27 PM
Today, 01:37 PM Go to last post
1 30

Are skinny guys at a big disadvantage running LP's?

I'm 6'2 and 146 pounds. Underweight, by a lot. I know. I'm starting SS this week (thanks for the advice guys), and I've been reading up about the program. In this time, I've come across two articles (1 - To Be a Beast by Jordan Feigenbaum, and 2 - A Clarification by Mark Rippetoe) that basically...

westside233‎, Yesterday 07:07 PM
6 238

Does it matter?

Does it matter if you get good results from a brosplit-bodysplit that is not on this forum, like what are the dis-advantages compared to using a good program from this forum. I know a lot of people that just go to the gym and do bro split's and get a good physique.

bruhpro‎, Yesterday 05:37 PM
9 275

Insane bench stall/help needed, humbly

Straight to the point My bench has stalled for 3 months as a total time. I was on a 3x5 program until exhausted newbie gains. Then I have switched to the Bare Bones upper lower, been following for 4 months. After the initial start of the Bare bones 4x8 bench rep scheme, I stalled on...

HeMB‎, 07-11-2018 04:01 AM
Today, 10:33 AM Go to last post
24 1,024

Exclamation Workout advice, is it good?

I have been followed by this personal trainer for 2 months and I have achieved many results. I went from 119lbs to 133lbs and gained a lot of strength. Bench 1RM 121lbs -->178lbs Squat 1RM 154lbs --> 238lbs Deadlift 1RM 220lbs -->289lbs Now he gave me a workout based on strength. He has...

Niahz‎, Yesterday 10:07 AM
Today, 09:10 AM Go to last post
12 285

how to progress?

Im starting a hopefully long bulking period. Im 6'2 and 173 lbs. Im doing an upper/lower split and wondering which of the following methods I should use when I progress? The purpose is to add muscle mass as effective as possible. Im currently doing 4x10 db benchpress with 22 kg/48lbs and trapbar...

onoffondk‎, Today 03:52 AM
Today, 08:30 AM Go to last post
11 284

Need help finding an intense cutting workout program.

I've been doing my old workout for to long and its getting boring, I'm looking for a 6 day, 2x a day, two-day split workout program that's centered around cutting rather than bulking. I would like the workouts to be fun, "old-school" (little use of machines and such) and that first workout to be a...

MemiestMeme‎, Today 07:30 AM
9 194

Workout Program While Going through Chemotherapy (Cancer)

Hello, I write in hopes to consult and learn about a possible workout program for doing while under chemotherapy. I am a 34 years male. 18 days ago I was diagnosed with AML Leukemia Cancer and immediately started going through Chemotherapy. I have about 2 years’ experience in Strength...

Nirr‎, Yesterday 12:00 PM
Today, 08:09 AM Go to last post
6 196

Question All Pro or SS?

I've been doing SS for a week now and I don't feel its enough for my goals. Current stats: Female 5'5 200Lbs 49% Fat (as per Dexa results yesterday) 51% LBM. Fat was put on by lack of movement (zero workouts in 3 years) and post partum hormones (I lost 20Lbs during my pregnancy as I was...

oxcosmosisxo‎, Today 07:58 AM
0 110

Exclamation Rate my upper/lower

Hey guys I'm going back to upper lower because I dont have so much time to go to the gym anymore.. It goes like this: Off A off B off A B2 The b2 workout is because I'm trying to improve my athleticism and overall performance. A: Bench 3x5 Pendlay row 3x5

Greengians‎, Today 07:43 AM
Today, 07:49 AM Go to last post
1 130

Weightlifting with a weird work schedule

Hey everyone, I'm looking for advice as to what you would do if you had to work out around my work schedule. I work ten days on and 5 days off, and my work days are 12 hour shifts. Ideally I would like to work out on my work days since I like to travel during my 5 day breaks. How would...

Rosenlifter‎, Today 12:27 AM
Today, 07:42 AM Go to last post
4 143

Did both low reps and high reps, don't know what happened

I tried low reps workout like fierce 5 previously, can see that my size grew slight bigger especially the back. Then i also tried high reps routine after i stopped fierce 5, my size shrunk. Is it because of high reps? Could it turn into a fats burning process instead? Or is my body not suitable for...

stn0404‎, Yesterday 07:12 PM
Today, 05:18 AM Go to last post
10 285

Exclamation Will I lose muscle if I stop working out WITH WEIGHTS?

Will I lose muscle if I stop working out WITH WEIGHTS? I'm punished and I'm forbidden to go to the gym or cycle (I'm a cyclist) for 2 weeks (could be even longer like a month). Ps. Don't ask me what I did and why. I have a very bad relationship with my parents and things went seriously wrong...

malakazmirly‎, Today 04:12 AM
2 216

How much sleep do i need

If i’m gonna be bulking while doing fierce 5. How much sleep do i need

TLWeight‎, Today 04:20 AM
Today, 04:37 AM Go to last post
2 121

Question can't lose a pound no matter what I do

Hello BodyBuilding community. So, maybe this is a lot to digest, no pun intended, but i’ll write up my whole story here, see if I get anyone with actual insights or ideas on what I can do or change. I’ll filter out the garbage replies and waste of time replies about “hey eat better” or “change up...

mpukr9djsocr‎, 07-13-2018 10:09 PM
Today, 03:44 AM Go to last post
15 517

Is it possible to put on 5 kg muscle and get bulk with these conditions?

Hello; I am a Hard gainer 37 yo, 152. lb (69kg), 6 ft (183kg). Have a very lean, small muscle structure, narrow shoulders, chicken legs but good shape (tiny) upper body muscles. I am looking for an exercise program so I could gain some bulk, wider shoulders, nice back muscles and bigger...

benpmdg3‎, Yesterday 08:53 PM
Yesterday, 08:53 PM Go to last post
0 117

"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
246 Pages
1 2 3 4 5 ... 246
Yesterday, 08:48 PM Go to last post
7,371 1,136,512

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