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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 02:07 PM
99 Pages
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2,942 883,019

Sticky Thread Sticky: AllPro: A Simple Beginner's Routine part VI

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

nightanole‎, 10-05-2015 08:53 AM
263 Pages
1 2 3 4 5 ... 263
11-16-2019, 01:28 PM Go to last post
7,868 1,135,436

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
32 Pages
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11-14-2019, 08:31 PM Go to last post
939 616,965

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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11-11-2019, 05:58 AM Go to last post
665 510,504

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
23 Pages
1 2 3 4 5 ... 23
10-29-2019, 11:49 AM Go to last post
681 1,068,268

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
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09-06-2019, 01:41 AM Go to last post
72 151,239

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 08:29 AM
11-21-2018, 08:29 AM Go to last post
0 40,057

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 2,319,492

Let's OHP 2,019,000 pounds in 2019!

All freeweight overhead presses count: standing or seated, barbell or dumbbell, strict press or push press. Warmup reps count. I'll start: 45x6 + 65x4 + 115x3 + 135x1 + 150x26 = 4,910

ECGordyn‎, 01-03-2019 11:58 PM
10 Pages
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295 65,110

Question Mirror Fitness? Is it any good?

Morning all! I've just seen that there's a thing called Mirror fitness; basically an interactive mirror/camera which shows you live fitness classes and lets you talk to your other fitness pals and instructors. The only thing that's a bit concerning to me is the price of it all. The "mirror" itself...

KouMoz‎, Today 03:10 PM
Today, 07:27 PM Go to last post
3 171

Move to intermediate program from beginner?

Hi All, I've been doing fierce 5 beginner for almost 3 months. My current lifts are: back squat-350 lbs 3 sets of 5 bench- 245 lbs at 3 sets of 5 front squat-235 lbs 3 sets of 5 OHP-140 lbs at 3 sets of 5 pull ups- 3 sets of 12 RDL- 235 at 3 sets of 8 (not too difficult)

onthepianoroad‎, 11-16-2019 03:19 PM
Today, 07:02 PM Go to last post
4 574

Looking for a higher rep, lower weight program

I've been running Strong Lifts 5x5 for about 1.5 months. I have a labor intensive job that's interfering with my workout. Thinking about trying something with a little less intensity and a little more volume. Would the SL program coupled with a different set and rep scheme be good? Something like...

johnnypotseed‎, Today 12:49 PM
Today, 06:22 PM Go to last post
3 239

How much can I train everyday?

I hear all the time there is no such thing as overtraining, but I do it all the time. It takes about a month or two for me to get over trained and all my energy is drained, both mental and physical. I know what the problem is, I just don't know how to do it correctly. The problem is recovery, I'm...

0vertrainer‎, Today 05:18 PM
Today, 06:08 PM Go to last post
3 149

Should I continue strong lifts or join powerlifting gym?

Hello everyone, I've been doing the Strong lifts program for a few weeks and am stalling out. My stats are: 27, 5'7, 140lbs, Bench Press 185x5, Squat 190x5, Deadlift 225x5. I just stalled out for the first time this past week and not sure if I should continue the stronglifts program or join this...

teebaby323‎, Today 04:06 PM
Today, 05:57 PM Go to last post
2 133

Why would anyone do Vikings Bare Bones over Fierce 5?

Viking Bare Bones fullbody has more sets, more reps and more exercises than Fierce 5, making it objectively a harder program. If they are supposedly equally good programs, why would anyone not do Fierce 5?

chbuk‎, Today 03:52 PM
Today, 05:43 PM Go to last post
3 190

Unhappy Anavar cycle female

Banned topic

meanbean1‎, Today 05:31 PM
Today, 05:31 PM Go to last post
0 111

Custom Workout Plan

Hey! I am looking for someone experienced who could create a custom workout plan for my body type and desired goals. I would be interested in some basic diet plan as well. If you want to comment saying that I could as well do it myself just don't. Let me know if you're interested! Thanks.

stachik‎, Today 04:19 PM
Today, 04:54 PM Go to last post
6 156

Celiac Disease Malnourished Getting Healthy

Hey first post! Read a bunch on here and you guy are very informed and supportive so looking forward to the help. Thanks in advance! Went from 206 pounds to 130. Celiac disease made it impossible to absorb nutrients so I basically starved the weight off by accident. I'm 5'6" 30 and now 142...

norain444‎, 11-16-2019 09:22 PM
Today, 04:38 PM Go to last post
7 593

18 months with no progress

Like title says, I’ve been training for a little over 18 months now and have seen little to no progress as far as muscle size. I’ve gotten stronger and gained some fat from eating 6 meals a day but I look like ****. I count calories and macros. Train as hard as I can. I have worked out with a few...

KClay13‎, Yesterday 05:25 PM
Today, 12:40 PM Go to last post
17 635

Toughts on Leroy Colbert philosophy?

Toughts on the leroy colbert era programs? Been watching his videos on youtube lately, he says to do full body workout 3sets/day per muscle groups and 8-10reps everything for "not advanced" and 6setsfor advanced, Example Squats Bench Pullups OHP Curls Skullcrushers

bassbb‎, Today 09:31 AM
Today, 11:39 AM Go to last post
8 261

Intermediate/Proficient Lifter - Feeling Lost

Okay, so I have been following basic routines for the last 3 years. I've put in solid time, I've built an awesome physique and now I have no idea wtf to do. Strength wise, I fall in the Intermediate / Proficient category. My deadlift and row is proficient, and my ohp too. But, my bench / squat are...

thatgingerbeard‎, 11-13-2019 06:20 PM
Today, 11:19 AM Go to last post
20 1,624

"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
268 Pages
1 2 3 4 5 ... 268
Today, 10:55 AM Go to last post
8,030 1,520,230

8 Hour Arm Workout by Rich Piana

Anyone ever try this? The 16 protein shakes in 8 hours sounds a little bit rough. 7/8's to an inch on your arms increase in just a day is too good to pass up. A poster on this site claims you don't need OJ to dictate your routine so I'm going to put that to the test next workout. Wish me...

sqal‎, Yesterday 04:06 PM
Today, 10:18 AM Go to last post
13 593

Progress every 2 week on fierce 5 instead of every week?

Progressing every week on fierce 5 is hard. Can I increase the weight every 2 weeks? I am still on my 4th month and still weak so I can't run an intermediate program which recommends progressing weights every 2 weeks. So can I progress every 2 weeks on a beginner one?

Iammanolas‎, Yesterday 10:27 AM
2 466

Full body 3x a week

I've been training for the past 2 months with a regular split targeting each muscle once a week, but i'm looking to get most muscles worked twice a week now. The general programs I find are really low volume and are based on a Mon - Wed - Fri split. Unfortunately the only days I am able to go to...

Noleh778‎, Today 08:48 AM
Today, 08:48 AM Go to last post
0 212

Which strength program to start with for a beginner??

Hello BB world and members, hope everyone is well and hitting their targets in the gym and in life!! This is my first post here as a new member and i am in need of some advice from veteran lifters, of whom were once a beginner like myself. Short background: I am 27, 78kg and 168cm tall. Have...

Eletherios‎, Today 05:39 AM
2 277

What should I do next?

Hello. I'm 21 years old, 77 kgs and 170 cms. I've been lifting weight for around 6 months now. I bought dumbbells that you can add and extract weight. So, I have two sticks (Idk what you call these things) and 4 2.5 kg weights and 2 5 kg weights. I started with 2.5kg X2 in each dumbell. So,...

Frusciante54‎, Yesterday 08:51 AM
6 545

Which routine for me? Rank novice, little/no muscle, looking to cut some fat before b

*Title got cut off, supposed to read "bulking" at the end. Hello guys, looking for routine advice. I've never lifted before, have little to no muscle definition, but am a little overweight and would like to drop some pounds before I bulk up. What routine is friendly for gaining strength (and...

itsjustme23‎, 11-16-2019 11:52 AM
Yesterday, 10:43 PM Go to last post
1 637

Question Workout plan / Dumbbells + Bench?

Only able to work out with an adjustable workout bench and sets of dumbbells. Anyone have good suggests for a full body routine focused on muscle gain?

bounty213‎, Yesterday 05:21 PM
Yesterday, 06:09 PM Go to last post
1 274

Squats below parallel with rounded lower back vs squats slightly above parallel

It is impossible for me to keep my spine neutral once my squat reaches parallel. In order to keep a neutral spine I have to squat slightly above parallel. This happens when I even squat without any weights so it is not related to weight. I read that this lower back rounding is due to weak...

Rudiger1991‎, 11-15-2019 12:56 PM
Yesterday, 06:00 PM Go to last post
7 1,042

Why not do more exercises?

Long post ahead The majority of the programs or videos that I see online do about 6 different exercises within a single workout. I can understand from a powerlifting perspective why a lot of programs would be set up like this. However, for gaining size for example, why not do more exercises if...

ImplodingFish‎, 11-15-2019 07:54 AM
Yesterday, 04:54 PM Go to last post
12 1,171

Extremely weak during workout

Hey guys just had a question In regards to best workouts for mass. First off a little about myself, I'm 30, 5 foot 7, and currently 175 pounds. I used to workout a lot about 10 years ago and was able to lift quite a bit of weight in the gym. I've been going for about 3 weeks now and noticed that my...

trappy11‎, Yesterday 02:35 AM
Yesterday, 03:37 PM Go to last post
3 625

Question Unplanned cheat meal yesterday - can I burn it off today?

Like the title says. Can I just do that much extra cardio today? Consider it just carb loading for today? ;) (I'm 5'10" around 15% bf and trying to go from 174 to 167 in 3-4 weeks without losing too much muscle, so every day counts. I cut calories a lot and am doing significant cardio. Also...

peterm28‎, Yesterday 05:34 AM
Yesterday, 10:46 AM Go to last post
5 562

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