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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 VII

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

nightanole‎, 11-07-2020 06:13 AM
20 Pages
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Yesterday, 09:34 AM Go to last post
589 201,538

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
101 Pages
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3,027 1,272,540

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
3 Pages
1 2 3
10-05-2021, 02:22 PM Go to last post
85 375,373

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
24 Pages
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715 878,347

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
33 Pages
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09-09-2021, 12:16 AM Go to last post
968 1,071,364

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
24 Pages
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04-15-2021, 08:12 AM Go to last post
696 1,431,851

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 2,920,967

Not progressing whatsoever with Fierce 5 as a beginner after 2-3 months.

Dear, I am becoming increasingly frustrated by working out, because for some reason I am simply not getting stronger. As adviced by an earlier post on this forum, I have stuck with the Fierce 5 routine since the end of June. I took a break halfway through because I went on vacation for 2 weeks,...

Bremster1‎, 09-11-2021 06:42 AM
2 Pages
1 2
Today, 12:05 PM Go to last post
46 4,557

What are the advantages of full body vs Upper/Lower?

Noobs are recommended to do full body 3 days per week and then progress to upper 3x per week and lower 3x per week on the in between days. If someone has a gym in their garage, is there any advantage to a newbie doing full body vs working 6x per week on an upper lower program? I see people...

Darkius‎, 10-15-2021 11:09 PM
Today, 11:06 AM Go to last post
21 627

How's the volume balance on this training rutine?

It is for a novice wanting to correct posture, work around some injuries, and build some muscle on a calorie deficit. Do you think each muscle group would recover if done Monday, Wednesday, Friday, on a 500 calorie deficit (0.6% body weight per week)? I'll aim for 1-2 reps short of failure,...

Darkius‎, Today 10:56 AM
Today, 10:56 AM Go to last post
0 62

Does doing less push mean I can recover from more pull?

I want to correct my posture, and had years of pushups and bench press and crunches and hamstring steetches that I think helped give me a hunch back. Sitting down a lot as a kid likely also contributed. My plan is to do 1 or 2 fewer sets of chest press and 1 or 2 more sets of wide grip rows...

Darkius‎, Today 07:56 AM
1 109

Rest inbetween sets

Im just wondering if 60 seconds in between sets is enough?

lifechange99‎, Today 04:10 AM
4 163

Autoregulated double progression?

I have for a while been doing rp style volume ramp training, while i really did like this type of programming, i found that i like to keep sets more static and not change to many variables, this makes it easier to see if current volume drives performance forward. I was listing to a podcast with...

philip750‎, Yesterday 02:53 PM
3 245

Auto regulated training explained

Anyone who’s ever followed baseball understands “power surges” and “biorhythms “ as it relates to performance and hot streaks. What if I told you that bodybuilders and powerlifters also have hot streaks in their performance and would be wise to break the shackles of planned progression and...

coachcalande‎, 09-12-2021 04:11 AM
4 Pages
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90 12,901

Can you build muscle or at least maintain it with short rest periods

Im just wondering if you can build muscle with the weight trsining this program outlines. Its a three day upper/lower split and the workouts are 45 minutes each . Each body part is basically hit every 5 days for a brief effort. 6 sets in a pyramid style fashion the reps are 12 ,10 ,8, 6 ,12, 12....

lifechange99‎, Today 03:46 AM
0 123

Feedback on my training program (and approach as a whole)

Hello. Male, 28 Height: 6'0'' / 182cm Weight: 165lb / 75kg Trying to gain muscle mass. Have been lifting for about an year. Paid a local fitness instructor to create a program for me, it's basically a bro split 4-5 days a week. Have been following it very closely so far, but would like...

BeetrootSalad‎, Yesterday 08:50 PM
1 236

How to Build Muscle using the Best Bodybuilding and Strength Training Exercises

Hey guys, I just listened to the greatest muscle building audio-book on the planet. Check it out here for FREE by copying and pasting this link on your browser now; You may like it. Its a FREE trial.

barrwealth‎, Yesterday 05:50 PM
Yesterday, 05:50 PM Go to last post
0 195

6'3 (1.9 m), 170 lb (77 kg). Unique circumstances, looking for program recommendatio

I was recently (last year or so) very short on money, so all I had was a pair of 10-pound dumbbells. I tried everything I could to make the most out of it by increasing reps and doing some moderately difficult bodyweight calisthenics. I also managed to actually miscalculate my calories during...

RayAP19‎, 10-13-2021 04:10 PM
Yesterday, 04:40 PM Go to last post
7 786

should i continue slow cut?

So, i posted again about 2 months ago i think, and some people told me to eat on a small calorie deficit. Since then i have lost about 5 kg/11 lbs. Right now im at about 68 kg/150 lbs and at 177 cm/5 feet 9 inches. I am training on a program thats similar to lyle mcdonalds bulking routine but i...

Evan1999‎, Yesterday 09:34 AM
Yesterday, 03:55 PM Go to last post
4 267

Cool Male testosterone booster product.

Hello my friends, Today I will talk about a product that I brought to you from a company specialized in health products, Product (Testogen) Men's Testosterone Booster - A natural male vitality supplement to combat low testosterone, fight fatigue, support weight control, increase muscle growth...

AmerMalkawi‎, Yesterday 02:38 PM
Yesterday, 02:38 PM Go to last post
0 193

Feedback on my training routine

Relevant info: 65 kg (143 pounds) 167 cm (5'6'') Bench press: from 40 to 62,5 kg (from 88 to 137) Deadlift: from 40-ish to 80 kg (from 88-ish to 176). My record is 85 kg (187).

FatDietitian‎, Yesterday 07:45 AM
Yesterday, 01:33 PM Go to last post
14 413

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0 177

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Canada VigorNow >> Canada VigorNow Review >> Review >> get more inches in the trousers. After getting a larger penis, they seem that they're on the top of the arena, capable of gratifying their companions with longer and stiffer erections for a night. It works in extraordinary methods, ...

teirenieivnap‎, Yesterday 11:28 AM
Yesterday, 11:28 AM Go to last post
0 178

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Erex Male Enhancement >> Erex Pills >> Erex Male Enhancement Reviews >> Review >> of diet-E to your frame. Vitamin-E is an crucial vitamin for testosterone level, and its deficiency reasons a drop in the degree of testosterone. BY growing the extent of vitamin E for your body, the levels of...

chueieiniaxa‎, Yesterday 10:41 AM
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0 185

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Pure CBD Oil Canada >> Pure CBD Oil CA >> Pure CBD Oil >> Pure CBD Oil Reviews >> Review >> seconds with out swallowing. Capsules and gummies are simpler to dose, even though they tend to be more pricey. CBD sublingual sprays are used especially for convenience. What to Look For Aficionados of...

chueieiniaxa‎, Yesterday 10:04 AM
Yesterday, 10:04 AM Go to last post
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Pure Vera CBD Oil >> Review >> additionally called CBD tincture, is typically delivered sublingually (under the tongue). Most are offered in -milliliter (mL) bottles with a dropper cap. There is presently no acknowledged "correct" dose of CBD oil. Depending on who you talk to, the daily dose...

bukharihoiyn‎, Yesterday 08:23 AM
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Pure Vera CBD Gummies >> Review >> assure that a product is either secure or effective. According to a examine in the Journal of the American Medical Association, best . % of CBD products sold on-line were successfully categorized. Most contained less CBD than advertised, whilst . % had...

aakwkienaid‎, Yesterday 05:48 AM
Yesterday, 05:48 AM Go to last post
0 219

1RM% for hypertrophy

Is there a low-end cap on what % of your one rep max is efficient for adding mass? I read something... somewhere... at some point in time... that the number sits somewhere around 60%, but admittedly I have no idea where I read it. If you can bang out up to 40 reps and still induce hypertrophy,...

Xpiro‎, 10-07-2021 03:48 PM
2 Pages
1 2
Yesterday, 04:01 AM Go to last post
37 2,669

Let's Squat 5,000,000 pounds in 2021!

2018 we had a squat thread, goal 10,000,000. We got almost 4,500,000 that year if I remember right. This year, all free weight squats count: barbell, dumbbell, kettlebell, water bottles, bricks, backpack full of books, concrete plates, heavy pole, or anything you've got to squat. Just weigh it...

ECGordyn‎, 01-10-2021 05:24 AM
10 Pages
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10-15-2021, 08:42 PM Go to last post
281 115,694

Push ups

Traditional pushups are beneficial for building upper body strength. They work the triceps, pectoral muscles, and shoulders. When done with proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles. Pushups are a fast and effective exercise for...

Gavillan‎, 10-15-2021 01:29 AM
10-15-2021, 07:11 PM Go to last post
1 404

Deload days

The LONGER I train the MORE I realize NO matter HOW many days OFF I give myself PER week no matter HOW sustainable I make my diet or TRAINING I just hit a plateau I have always SEEN people REFERENCE taking a DELOAD week or something like that were THEY still MAINTAIN their DIET however THEY may...

Realclout‎, 10-12-2021 08:34 PM
10-15-2021, 05:00 PM Go to last post
6 886

Do you workout each muscle twice a week?

Just wondering. I've been lifting for a good few months and have recently been doing a (admittedly extremely flawed) 4-day push/pull split so I'm hitting muscle groups twice a week. I've made some progress on this routine, but considering changing to a 4 or 5 day split where I can train each...

Ruaridh321‎, 07-07-2016 11:10 AM
10-15-2021, 04:25 PM Go to last post
23 2,104

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