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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
263 Pages
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7,868 1,130,973

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
939 613,823

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
665 507,776

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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11-09-2019, 06:45 AM Go to last post
2,941 879,769

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
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10-29-2019, 11:49 AM Go to last post
681 1,065,461

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
72 150,022

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 39,589

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 2,314,646

What do you think of this training regiment

I'm currently 6'1" maybe 6'2", and weigh about 250-260. Would an exercise regiment of walking for 70 minutes at a heart rate of 130 bpm (give or take) 5 times a week combined with weight lifting maybe 4 times a week, maybe 5, (maybe 5 on the weights is pushing it but idk i'm pretty ambitious about...

dean1197‎, Today 04:50 PM
3 58

What am I supposed to do if my progression stalled but still weak?

Hey everyone I started doing fierce 5 since March I was very weak, I barely could bench an empty bar, couldn't overpress an empty bar(started with over pressing an empty curl bar) Now my bench is 150 lbs, my OHP is 80 lbs, my squat is 195 lbs (#feelsbadman :( ) I am 5,8 150 lb,23 year...

weakham‎, Today 04:00 PM
5 98

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, Today 03:19 PM
Today, 03:26 PM Go to last post
1 56

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
13 806

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, Yesterday 07:54 AM
Today, 12:47 PM Go to last post
10 584

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, Yesterday 12:56 PM
Today, 12:25 PM Go to last post
6 510

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, Today 11:52 AM
0 144

Asking for help from experts to get to an athletic body

Dear community, I have a few questions I would like to ask about supplements, finding a workout buddy and most importantly, workout methods. My goal is to gain strength and have an athletic body in which I feel good. I have access to the gym with various equipment and so far, I used to go to the...

JackJasonJacob‎, 11-13-2019 09:10 AM
Today, 10:30 AM Go to last post
14 744

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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Today, 09:12 AM Go to last post
292 62,802

What do you think of G9S fitness machine.

There is one of these G9S in my apartments gym along side a few dumbbells (max 12 kg each), rowing machine and a abs bench. Can a full body workout be done with these?

Kasim7‎, Yesterday 04:22 AM
17 670

Does this fullbody program have too much volume?

I do 3x a week full body workouts as bellow. I increase the weight if I manage to hit my rep goals. I weigh 65 kg and can bench 75 kg for 10 reps for reference. I rarely manage to finish in 2 hours. I also often feel pretty tired after completing the first 2 or 3 exercises. Do you think I am...

chbuk‎, Yesterday 06:54 AM
8 534

Post Can you suggest me 3day full body routine?

hello guys, I'm working out over 2 years. sometimes i tried functioanl traning, bodyweight etc. I dont want to get bored. Do you have good 3day full body routine. Can you suggest me 3day full body routine? Thanks for answers. Love ya!

apotefe123‎, Yesterday 12:54 PM
Yesterday, 01:59 PM Go to last post
2 336

Unhappy Made a huge and stupid mistake. Please help

I started doing fierce 5 program without Squatting or RDL :( 6 months ago I want to start squatting and doing RDL but since it is very hard now for me to progress on my bench and OHP linearly, I am not sure what to do and how should I introduce leg training to my workouts. Please help

lethadose‎, 11-14-2019 08:04 PM
Yesterday, 11:42 AM Go to last post
14 733

Questions about 5x5 workout program

Hey guys just got a few questions about the 5x5 program. So the thing is I work out of town at a mine doing 14 days on 12 hour shifts straight. And I find that my workout routine that I was use to at home was way to much, so I switched too the 5x5 routine seeing as you only need to workout 3 times...

Dirtybill93‎, Yesterday 07:12 AM
Yesterday, 11:02 AM Go to last post
2 349

30% BF feeling lost, cut or maintain?

Hi everyone, 6 foot male, 48 years old, 233 lbs, about 28-30% BF. Untrained for a few years. Started a fat loss diet and doing 3 full body workouts each week, focusing on the compound lifts, with a couple days of cardio thrown in for about 10 weeks now. When figuring maintenance calories on...

SDKERR414‎, 11-14-2019 01:05 PM
Yesterday, 10:40 AM Go to last post
8 652

Need some help picking a program

I am at a loss picking a program, mainly because I am always changing goals and pretty much I just end up spinning wheels. I am 5'9 ~176-178 and looking to get down to 165. My best lifts are 270/345/405 BSD. I ran a linear progression program to get there, but that was 2 years ago and I have pretty...

Ondle‎, Yesterday 10:39 AM
Yesterday, 10:39 AM Go to last post
0 327

Getting Back In Shape ASAP

Let myself go for about 2 years in all aspects of life, 21 years old now, and now trying to get my **** in a sock. My physique has tanked I'm now probably 12% body fat at 193 lbs 6'3" arms are like 14 inches maybe. Anyway trying to get back to where I was as fast as possible. Hoping for some...

ErikGuy‎, Yesterday 09:16 AM
Yesterday, 10:15 AM Go to last post
1 285

What do you think about this workout plan?

This is a 45-day program created by a professional trainer at my gym. It's divided into groups Back, Chest, etc. I train three muscle groups on one day. So Back, chest and biceps on Sun and shoulders, legs and triceps on Mon and then I hit the abs, rest on Tue and then repeat on Wed and Thu, so...

Annihilator17‎, Yesterday 07:20 AM
Yesterday, 07:20 AM Go to last post
0 324

Balancing chest and back work?

Bit of a noob question, but how important is it to balance horizontal pushing vs pulling as opposed to just chest vs back work? I like the look of the below program, but unlike most full body programs you do a bench variant on both days. There's only a horizontal pull on one day, so I wondered...

BigStu81‎, 11-14-2019 05:17 AM
Yesterday, 07:06 AM Go to last post
4 611

Program suggestions or grind Fierce 5??

Ok I have been awful the past few months, but want to start getting properly back into lifting... My lifts are as follows and I am probably still in the novice zone even though I have been lifting for 2 years now. 2 year progression is as follows (Not 1 rep max but for reps, following Fierce...

Richyy95‎, Yesterday 03:48 AM
Yesterday, 04:59 AM Go to last post
2 422

How many Calories are used during recovery to build 100 grams of muscle?

(Edited substantially for clarity.) I have read that building muscles is an "energy-intensive" (uses Calories) process. (We are talking about the process by which the body physically builds up muscles during the recovery period after a workout.) Can we put this into numbers? Say someone puts...

peterm28‎, 11-14-2019 03:28 AM
Yesterday, 04:32 AM Go to last post
15 874

Firece 5 progression Question

Hey guys, I have a Fierce 5 question. I hit my first failure on a couple of my lifts yesterday and suspect I'll fail again on my next workout. Here's what I failed on (either due to needing a spot or poor form) Squat - 105kg, failed on second set Bench - 97.5kg, failed on second set

birkett87‎, 11-14-2019 02:15 AM
Yesterday, 03:50 AM Go to last post
1 571

6 Feet 8 205 pounds Need Advice pls

I'm relatively new to bodybuilding and I've started going about 5 days a week for a couple weeks. I've noticed my friends I always go with are gaining muscle but I have't changed at all. We do the same exercises which is frustrating. Can anyone give me advice on, programs, form, technique, etc.......

MrFearless‎, 11-14-2019 02:41 PM
11-14-2019, 09:29 PM Go to last post
4 493

Non Stim, Non Creatine PRE

Looking for suggestions for a NON STIM, NON CREATINE loaded pre-workout powder. Ideally in the $1 per serving price range?

DieterPinklage‎, 11-14-2019 11:20 AM
11-14-2019, 08:23 PM Go to last post
12 613

The GhostRider PPL/S

A few month back I was asked to write a basic training program for a friend of mine who was just getting into the gym. He's seen good results and since then 4-5 people have picked up the program and are very happy with it. Ideally you should be adding weight each time you lift. With the main...

akghostrider‎, 11-14-2019 07:05 PM
11-14-2019, 07:05 PM Go to last post
0 414

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