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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
23 Pages
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Today, 05:19 PM Go to last post
676 235,886

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
14 1,541

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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2,602 596,272

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
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Yesterday, 02:28 PM Go to last post
5,215 677,748

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
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03-03-2018, 07:07 AM Go to last post
628 777,022

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
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02-16-2018, 01:33 PM Go to last post
502 220,173

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 1,723,606

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 53,981

Stronglifts 5x5 and Diet

hi, first time poster. sorry if this needs to be in the nutrition forum? if so please move... i am 36 years old, male. 6'1" 170lb (skinny) with a bit of a pooch (not really too concerned about this). just started SL 5x5 last week with the "beginner" or "intro" weight level. i've tried...

captainsly‎, Today 11:46 AM
4 123

Help building program that is easy on the lower back.

Can anyone help me build a program that is easy on the lower back ? For example. I cannot squat. Or hack squat. I have a herniated disc and once I try lifting again, eventually the pain comes back and keeps me out of the gym. Straight bar deadlift is a no. Hex bar deads seem ok. I can barbell...

jordanair45‎, Today 08:22 PM
0 17

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, 08:07 PM Go to last post
15 319

A tiny newbie needs some guidance to fix his posture and workout program.

Hey guys. I've started working out with a friend of mine and I'm trying to get a perspective on it all, so if you could point me in the right direction that would be greatly appreciated. I've been lifting for 3-4weeks (I have previously lifted a bit in periods, but nothing too serious). This...

awefawes‎, 03-07-2018 02:39 PM
Today, 07:04 PM Go to last post
4 287

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
6 206

Extreme Lat/Back Imbalance

Hey guys, I've always noticed a discrepancy in the muscle development on the left side of my back, especially my left lat. I was wondering what you guys think could be the cause of this (I'm assuming it's postural). I'm desperate to fix this. How could I modify my workouts/posture to balance out...

Mbortolot‎, Today 03:47 PM
Today, 07:00 PM Go to last post
3 97

Question Training every day with low intensity

I started lifting weights about 3 months ago, 2 days a week full body program. I am 20 years old. About 3-4 years ago when I was doing some exercises, I used to train everyday but did not train until failure, for example just 10 half pull-ups(no sets) every day gave me the best growth I have ever...

Rockybilly‎, Today 02:13 PM
Today, 06:27 PM Go to last post
2 73

Deload after a week off?

I'm doing firece 5, I took a full week off of training. Should I deload all lifts by 10% when I go back to the gym on Monday day? I'm basing my question off of the SL 5x5 routine.

tdod101‎, Today 01:21 PM
Today, 06:16 PM Go to last post
8 166

Need a new chest training protocol because chest is stubborn!

Chest is one the hardest body parts for me to grow. Any protocols recommended?

bp408865‎, Today 04:53 PM
1 92

Help Restructuring Workout Routine

Hi, I'm looking for some help with restructuring my workout routine/choosing a new one. I feel that I have been using the same routine for far too long. Being on the same routine for almost a year now, I realize that a change is long overdue. I'm lacking in motivation, and have not really seen any...

mbrand2‎, Today 01:05 PM
Today, 04:56 PM Go to last post
6 242

Red face Which gym program to go with?

Hey, this is my first post so hopefully it's in the right place. I'm looking for a new gym program and wanted some guidance. I'm currently around 14 to 15% body fat with an ok muscle mass. I'd like to see if I can get to around 10% body fat and put some good muscle on especially on my legs and...

Tomrowe4‎, Today 04:53 PM
Today, 04:53 PM Go to last post
0 70

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
3 231

Rack pulls, start or end of workout?

Hello everyone, If you were to make rack pulls a part of your program, e.g. a Pull push leg pull push legs rest. Would you do them: 1. As the first compound movement in the 6-8rep range? 2. As a "finisher" at the end of the workout, in a similar or higher rep range? 3. Somewhere else? ...

Benchmate‎, Today 02:08 PM
2 134

Exclamation I need help to organize my training schedual to break platues

I tried many training styles over the past year, many times overtrained, under recovered, platued, basically just confussed.. I used to follow a "bro" split .. push pull legs.. i always over trained at the end, it's hard to balance it in life. I used to full body work out 5x a week (i know i...

thexmarcoxz‎, Today 11:36 AM
Today, 12:53 PM Go to last post
5 141

I can't find a good workout program. Should I take days off until I find one?

I'm currently running the Fierce 5 intermediate upper/lower routine and have been doing so the last 6 weeks. This takes up 4 days of my week, which is the most I want to spend lifting. I train jiu jitsu 4 days a week and lifting any more than I do would be counterproductive. The routine is well...

beq1991‎, Today 12:08 PM
3 135

Hello, Question Regarding Workout/Recovery

Greetings gents, as I continue to research on this topic several search results would lead me here so I decided to sign up and start posting in hopes of gathering more knowledge and input. So about me and my goals- I'm 6'1 169lbs lifting primarily for strength with a target weight of 160-165lbs....

JtSly‎, Today 12:16 PM
Today, 12:16 PM Go to last post
0 82

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
Today, 12:11 PM Go to last post
6 311

Exclamation Upper/Lower Routine

As I have a lot of revision because of my GCSE’s coming up, I won’t be able to train as much. Can anyone recommend a good upper lower routine so I can hit each muscle twice a week rather than once? Cheers.

barnold12‎, Today 09:58 AM
Today, 11:25 AM Go to last post
6 139

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
0 138

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
3 144

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 14,833

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 7,298

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
16 674

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 1,034

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
3 175

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