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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 07:53 AM
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Today, 07:06 PM Go to last post
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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 01:07 PM
90 Pages
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Today, 02:46 PM Go to last post
2,699 633,543

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
25 Pages
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Yesterday, 08:42 AM Go to last post
735 290,820

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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06-15-2018, 06:17 AM Go to last post
633 817,598

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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06-13-2018, 01:11 PM Go to last post
516 256,687

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
04-12-2018, 12:55 AM Go to last post
33 18,476

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 1,814,554

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 59,008

Some help please?

I am looking to workout 4 days a week and doing it somewhat like this so I can recover and have enough rest and not focus my whole life on going to the gym: Monday: Chest tricep Tuesday: Rest Wednesday: Back Biceps Thursday: rest Friday: Legs and Abs Saturday: Shoulders Sunday: Rest

bruhpro‎, 05-06-2018 12:08 AM
Today, 08:16 PM Go to last post
3 419

Lost, please help

Hi everyone I’m 20 years old and I’ve been working out for like the last 6 months I’ve lost about 10 kgs now weighing in at about 65 kgs but I haven’t seen much progress lately now my goal is to get toned and bulk up my arms, my arms are only just over 11 inches and I have a 32 waist yet it still...

JustaguyfromNZ‎, Today 08:04 PM
0 7

Been hitting everything once a week - should I switch to 2x?

I've been on a routine hitting everything once a week. I usually try to get ~10 sets for the major muscles and ~6 sets for the minor muscles per week. Such as: Monday: Chest/Triceps Tuesday: Back/Biceps Wednesday: Off Thursday: Shoulders/Abs Friday: Legs/Calves All I keep seeing and...

pdub74‎, Today 06:58 PM
Today, 07:09 PM Go to last post
1 64

How long should a biceps workout session last?

Hello, I'm a newb to weight training, and I'm looking to really develop my biceps. I've been told that I shouldn't train them more than 2 or 3 times a week. I've seen some slow noob gains, but would like to see more and quicker gains, if possible. My goal is more towards biceps hypertrophy rather...

AnonP216‎, Today 03:57 AM
Today, 06:42 PM Go to last post
6 239

Cool Workout program?yes or no?

Hello,i've been hitting the gym for 7 months now ,but i don't see much progress i would like you to tell me if i can use this program,and if you have any advice for me it'll be great https ://www can you just spaces because i could post different

Someonenew123‎, Today 03:42 PM
5 140

Anabolic Aliens 5 minute workouts?

I recently stumbled across a YouTube channel called Anabolic Aliens, run by Mike Rosa and some other dude (forgot his name). In short, these workouts are 5 minutes workouts ranging from dumbbell to body weight, which consist of 5 workouts done 1 minute each, for 5 minutes straight. My primary...

TOWTRed‎, Today 09:36 AM
7 167

GZCLP- did i chose good accessories for my goals? is this the right program?

this is the template, I will run it probably 3 times a week. first exercise setXrep scheme for fails handling: 3X5->4X4->5X3->6X2->deload 15% & start over. second & third exercises: 3X10->3X8->3X6->deload 15% & start over. rest: if succeeded 12 reps increase...

666pluto‎, Yesterday 01:04 AM
Today, 02:33 PM Go to last post
9 318

7 months, 5 days a wk, no results :(

I need help as I'm new to all this. July of 2017 I started Jamie Easons workouts at home (I have 2 kids with autism so I have to do it at home). After 4 months at 1600 cal a day I got no muscle tone but gained 2 lbs... so I started Alex Stewart's home workout routines in October at 1200 cal per day...

skyercampbell‎, 01-14-2018 09:10 AM
Today, 02:06 PM Go to last post
11 550

Critique my workout

I am 26 years old weighing 210 lbs and 5’7” Approximately 23% body fat. Store fat mainly in the midsection. Much leaner up top by shoulders and chest. I just got back into working out consistently. My goals are to lose fat and become more lean. Size is least important to me. Please review...

bklyncrypto91‎, 06-17-2018 09:10 PM
5 435

Will this workout routine grow my chest?

Okay so I have been doing this routine now for just over a month now. I am growing and getting bigger, putting on 1 pound a week or just over. One thing I’m worried about is my chest isn’t growing much or very quickly. My left peck is a lot smaller than my right, they have grown a bit but since...

Harveyl12‎, Yesterday 02:42 PM
Today, 01:10 PM Go to last post
11 287

Balancing workout schedule

Hey all here's what I do. My work schedule is Tues-Sat Mon-Sat mornings I do 2 sets 20 pushups (using perfect pushup things) then I do 3 sets of pullups (about 5 each with assistance bands 5 min rests) At work on my breaks l do chest flys on tues, zottoman curls wed, reverse flys thurs,...

SMAZAZEL‎, Yesterday 08:36 AM
Today, 12:13 PM Go to last post
12 240

Question Is periodization important for hypertrophy?

So my goal is to get close to my genetic limit of muscles and get strong while staying natural. So far i have been mostly using linear progression doing 3x5 and 10% back off when stalling. What im wondering is if periodization is very important for hypertrophy (bodybuilders). Lets say i have an...

NorViking96‎, 06-13-2018 05:23 AM
Today, 12:06 PM Go to last post
28 1,205

Help with 4 day split

G'day ladies and gents! I started working out 4 months ago after a long break. I still haven't found a program that's good enough for me and that I'd stick with. This is because I work shifts (3 day shifts, 2 night shifts, 5 off; shifts are 12hr long) and I can only workout just before night...

Fitsy‎, Yesterday 10:14 PM
Today, 10:43 AM Go to last post
3 258

Advice on changing workout to continue bulking

Here's my current stats and workout (pic attached): 5'7" 150lb ~14% bf age: 27 Gained about 8lbs in the last six months by eating about 3400 calories a day (50 carbs, 30 fat, 20 protein). About a month ago I realized I was putting on too much fat so I dropped down to what I figure is...

univers0‎, 06-21-2018 01:16 PM
Today, 09:55 AM Go to last post
8 278

Unhappy Workout Programme with possible Bulging Disc

Hey guys, So awhile back I was going for a PR lift of 180kg for my deadlifts and basically as I was going through the motions I probably strained it, brushed it off and did 220kg rack pulls thereafter (stupid, yes). Not long after I felt a sharp intense pain that I eventually found to be a...

FlyingSideburns‎, Today 09:53 AM
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Post What is your thoughts about this workout program ?

Monday ( Chest + Triceps ) Bench press 8x4 Incline Chest Press Machine 10x3 ( I chose machine because I can feel better my upper chest with the machine than dumbbells or bar) Push-ups 3x until failure Fly machine 12x3 Cable standing triceps extension 10x4 Dips Machine 8x3 Tuesday ( Back...

unsatisfied1234‎, Today 08:52 AM
1 101

Are 5x5 programs BS?

Well I've been doing ICF 5x5 since january and making some great gains strength wise and noticed getting bigger but mainly fat, Still fairly lean as my jawline is still sharp :D. I've been reading up on 5x5s and hearing the whole building a foundation then isolation movements is bs, I've found no...

mdtam21‎, Yesterday 12:36 PM
3 252

Post please suggest a strength/powerlifting program

hello been working out since 2015 ( on and off, taking weeks/months off due to injuries and stuff, trying different programs etc) but started working out regularly since 1st jan 2018 and i would consider myself an intermediate lifter. currently i am on Coolcicada's Push/Pull/Legs Routine ...

R3CKY‎, Yesterday 08:40 AM
8 232

Latest frequency study


TAWS6‎, Yesterday 10:12 AM
4 271

teen bodybuilding

Hi im 15 truing 16 in a month ive been lifting/ eating correctly for about 6-7 months. I used to deadlifts and play around with random weights here and there for about a year though. my new workout split that im starting next week is going to be: chest, back, legs Mondays and Thursdays - arms and...

jake272002‎, Yesterday 03:55 PM
Today, 01:11 AM Go to last post
3 164

Exclamation Advice for first time mass gaining

hey guys. i’m 5’11, weigh about 135, and i have just purchased Optimum Nutrition Serious Mass. I really need some advice as far as DIETING, and WORKOUT ROUTINE in order to maximize the gaining of muscle mass/weight, as well as being healthy and staying cut. Thanks.

kxngsammy‎, Yesterday 05:16 PM
3 258

Endurance/top end endurance training programs

Hey guys! Long time lurker first time poster! I'm building a new macrocycle that's due to last about 24weeks. The macro goal is to improve all round fitness in a functional capacity. The mesos are as follows- strength/hypertrophy/endurance/fitness For strength I am running smolovjr squat...

AJ3237‎, 06-21-2018 12:56 AM
Yesterday, 06:50 PM Go to last post
28 577

Tier System by Joe Kenn Applications

Hello all! I have recently learned about the tier system by Joe Kenn of the Carolina Panthers. I read about it in his book: strength training playbook for coaches. I love the versatility of it and as a former athlete it really appeals to me the way it can be setup. My question is this: is...

jenkinsjohn632‎, Yesterday 04:07 PM
Yesterday, 04:07 PM Go to last post
0 131

How much cardio is the right amount?

I’ve been lifting for a couple of years now and I’d say I’ve gotten very much stronger overall, but I still don’t have the definition and tone I want. I recently changed my diet and got strict on tracking macros. But I know I must do cardio to help burn off that extra fat. I lift Monday through...

danny2521‎, 06-20-2018 07:34 PM
Yesterday, 04:01 PM Go to last post
9 380

Talking Time to start my bulk - whatcha think?

What is up guys ? So I have officially cut down to under 150lbs and have gotten rid of a lot of previous body fat. Pretty much all that is left is lower back/love handles which drives me crazy, but I think I should probably just bulk from here as I already just look skinny. Let me show you...

spencerheadrick‎, 06-20-2018 11:06 PM
Yesterday, 02:40 PM Go to last post
22 630

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