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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 08:53 AM
220 Pages
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Yesterday, 11:02 PM Go to last post
6,578 856,678

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
19 Pages
1 2 3 4 5 ... 19
12-08-2018, 07:48 PM Go to last post
562 324,954

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
94 Pages
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2,816 697,789

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
28 Pages
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11-28-2018, 09:53 PM Go to last post
836 386,720

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 to 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 1,649

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
2 Pages
1 2
11-19-2018, 08:39 AM Go to last post
48 51,112

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
22 Pages
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11-12-2018, 01:30 PM Go to last post
656 887,097

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 1,976,214

Question Review my routine?: Muscle Gain with Weight Loss (and use of IF)

Hello all, I am trying to lose some weight (or flab) while attempting to gain a bit of muscle. I've read articles that suggest a noob, like me, can potentially do both at the same time if eating at a Calorie Deficit (source: google). My own Fact Sheet: --Male, 6'1", 190lbs. My Routine:...

Tango16Actual‎, Yesterday 02:27 PM
4 119

Would I make progress on F5?

Hey guys would I make good progress on F5 withmy current stats? Height - 5”6 Age - 22 1RM Squat -135kg Bench - 90kg Deadlift - 170kg OHP - 62.5kg

Harrryyy‎, Yesterday 12:06 AM
16 433

Help with training for police test

Hi! I'm new here and have a problem. I'm training for police academy entrance test, here are the requirements: -Pull ups: 4 reps to pass, 16 reps for full points. I can currently do just 4. -Bench press: 19 reps with 65kg for full points, I can currently do 14 reps. -1.5k timed run: 7min to...

ThatFinnishGuy‎, Yesterday 01:05 PM
8 193

Working out every other day. Still as effective?

Hey bros, Due to me having a weird schedule, I'm only able to lift every other day and very rarely can I do consecutive days. So I basically get in 4 workouts a week. Currently the main goal is to gain mass and I'm trying out the Power/Hypertrophy type workout (similar to Layne Norton's) but I've...

viennafat‎, 11-23-2010 09:22 AM
13 17,005

New review and meta-analysis by Schoenfeld & Krieger on frequency (controversial!)

Dr. Schoenfeld confirming what the bros have known all along?? Thought I'd share it here, would be curious to hear everyone's thoughts (Suffolk have you seen this?)

Luca2‎, 12-08-2018 03:59 PM
3 Pages
1 2 3
62 1,283

Back after 3 months

So guys basically I posted here 3 months ago about lack of progression due to being inconsistent and thankfully I got great feedbacks from you . After runnig Phark's GSLP for 3 months , my lifts ( 1 RM ) : Squats : 305 Bench : 200 Deadlifts : 305 ( sumo deadlifts and taking it easy due to...

ashhabah89‎, Today 02:00 AM
0 64

"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
257 Pages
1 2 3 4 5 ... 257
7,700 1,250,184

Alright guys, back here again. Why in the world are my lifts still barely progressing

It’s been a while since I posted here. Last time I posted I was having the same problem with progressing and I was told to eat more to gain weight as well as sleep and I’ve been doing just that. I’m 145ish, 5’8”. I’m 2 solid weeks into my lean bulk so far at 2600-2700 calories a day as well as...

Animal2692‎, 12-09-2018 04:31 PM
2 Pages
1 2
30 672

Critique my push pull legs

My main concern is overtraining chest and legs. And I’m worried that I might be under training biceps triceps and shoulders. I'm also not sure if I'm training abs and back correctly. Push pull legs 1-2 day rest b/w each day Day A: push + conditioning Day B: pull + abs Day C: legs Each...

ashyum‎, Yesterday 03:32 PM
Yesterday, 10:25 PM Go to last post
2 130

Question Gain size & lose weight as newbie never lifted before? This a good program?

I been reading doing a lot of research put this program together, wondering if I could gain size while doing this to lose weight at the same time? I dont need alot of size I am pretty big already people already think i work out or that i'm military when I don't and I am not. My goal is to be 10%...

brubash‎, Yesterday 01:10 PM
Yesterday, 10:24 PM Go to last post
5 227

Min. RPE for progress, plateau, overtraining?

Hi guys, so I have been working out for over 2 years but it seems my progress has been stalling (improving in a really slow rate) for a long time. I feel quite tired even on my off days, prefer not going out and staying in bed on weekends due to these reasons. I am in a slight caloric surplus I...

666dodik666‎, Yesterday 02:22 AM
Yesterday, 10:18 PM Go to last post
9 269

Pretty Confused

I am 20 years old and wanted to rebuild my body. I am 5'10 inches tall. At 18 I hit a high weight of 220 pounds. I went through a year-long cut of doing a lot of running and now currently at 170 pounds. I am currently in my third month of weight training. I am doing 3 days a week consisting of...

kanjinator‎, 12-08-2018 09:41 PM
Yesterday, 10:04 PM Go to last post
7 314

Question Suggestions on upper/lower

Need some help. I work 24 hours and then have 2 days off. Want to try an upper/lower split. Should you have 2 days off on occasion? Any suggestions would be great.

Medic303‎, Yesterday 07:08 PM
Yesterday, 09:19 PM Go to last post
2 121

Honest opinions on my current workout program?

So basically I just want to really up my strength and size. I’m currently training full body 3x a week. This is what I’ve been doing: Workout A: Bench Press (5x5) Squats (5x5) Deadlifts (5x5) Barbell Rows (5x5) Workout B: Overhead Press (5x5)

Lukef139‎, 12-09-2018 09:04 PM
Yesterday, 07:38 PM Go to last post
5 249

Body beast?

Do the home fitness workouts like p90x and body beast compare to your own, freestyle workout?

Hugz123‎, 12-07-2018 01:44 PM
Yesterday, 06:47 PM Go to last post
13 358

5 Day Split Working Each Group 2x?

Beginning next year I want to move into a split routine as I feel it's more effective than working singular muscle groups individually per day. I'm a serious hard gainer when it comes to my chest, so I want to make sure to work it at least twice per week, but I haven't found any 5 day splits that...

zmud12‎, Yesterday 03:53 PM
Yesterday, 05:17 PM Go to last post
5 112

Question Is that good?

Upper/Lower split, 4 times a week, training for mass. What do you guys think? Upper body A Pull ups 4×6-8 Shoulder press 4×6-8 Seated row 4×8-10 Bench press 4×6-8 Pec Dec 4×8-10

TheBeastHimself‎, 12-08-2018 04:28 PM
Yesterday, 05:05 PM Go to last post
19 584

Where to fit speed/agility training

So my workout routine is currently looking like this Monday-speed/agility Tuesday-push Wednesday-speed/agility Thursday-Pull Friday-speed/agility Saturday-Legs I’ve read a few posts saying sprints after legs days are okay but doing them at least one or two days before you do legs. Should I...

Malik198‎, Yesterday 12:57 AM
Yesterday, 04:56 PM Go to last post
4 190

Post Program check

Hey guys, I have been lifting for a year now. I started doing stronglift 5x5 for a couple of months and then always created my routine. I train in a homegym and my goal is to add size. I want to change program and found this one, is there something wrong (not enought rest for each muscle group or...

19Joshua99‎, Yesterday 01:46 PM
Yesterday, 03:31 PM Go to last post
6 179

Good grief fragging squats

Hi i’m tim 16 yrs old 179 lbs Lifts Bench: 160 1x4 Squat: 225 1x5 Deadlift: 235 3x5 Bench and squat are failed sets of fierce 5 I failed squats the last rep on my first set My form degraded making me go to a more highbar stance

TLWeight‎, Yesterday 01:25 PM
Yesterday, 03:05 PM Go to last post
12 249

Calf Workout for stressed calves

I need suggestions for calf workout. I’ve tried multiple things that have been suggested. Watched videos talking about the science behind them. I have decently high calves, but they aren’t terribly high, so I know there is room for improvement. I’m genetically gifted in my upper body tho. I’m 6...

Sixmitchells‎, 12-09-2018 08:55 PM
Yesterday, 02:10 PM Go to last post
2 182

Building muscles and staying healthy with lighter weight training, thoughts?

Please share your xp building a good looking physique while training with lighter weights. I didn't program or eat well and ended up with RC injury (supraspinatus tear) and knee pain in both knees.

olympianspirit‎, 12-08-2018 02:53 PM
Yesterday, 12:23 PM Go to last post
5 344

Layne Norton's Ph3 possible typos!?

I am following this heavy lifting program which is better than Shortcuts to strength by Dr S. Imo but I feel the exceedingly long sets for hypothropy with blood occlusion (lite tourniquet) training are off. I do better with 30 to 60 Percent of 1PM except for curls which is fine with his...

data2dave‎, 12-09-2018 12:13 PM
Yesterday, 08:38 AM Go to last post
6 227

Starting again

Does this look ok? For the deadlift set I may just AMRAP my first session until I can add enough weight to bring it down to 5 reps, then just increase by 5lbs from there? Workout A, B, A, and B, A, B. Workout A Squat 2x5, 1xAMRAP Bench 2x5, 1xAMRAP

FDRD1‎, 12-08-2018 11:01 AM
Yesterday, 07:20 AM Go to last post
23 744

Stream workouts to samsung tv?

Anyone know of any ways to get workout videos to show on the large tv screen?

sriblanc‎, 12-09-2018 06:50 PM
Yesterday, 06:10 AM Go to last post
1 134

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