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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
26 Pages
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762 322,651

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
25 Pages
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05-12-2022, 10:15 PM Go to last post
732 959,559

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
102 Pages
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03-24-2022, 02:03 AM Go to last post
3,054 1,381,470

Sticky Thread Sticky: It's Go Time! THE CHALLENGE BEGINS 2.13.22

Our 4-Week Challenge was built to inspire you to think beyond your limits and find ways weekly to improve your overall health and fitness. All ready a beast at the gym or just getting started, it doesn’t matter - our team of master coaches will hit you with new challenges each week to test your...

ForumNature‎, 02-13-2022 12:55 PM
02-13-2022, 12:55 PM Go to last post
0 3,856

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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697 1,519,255

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
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03-17-2021, 07:01 PM Go to last post
84 425,648

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 07:29 AM
11-21-2018, 07:29 AM Go to last post
0 58,159

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 3,107,347

Accumulated fatigue

How often should you take a break from lifting to reset any accumulated fatigue? And how long should the break be?

Quiggie‎, Today 12:22 PM
Today, 05:18 PM Go to last post
4 123

is workout efficient

Hey, I and my brother started working out a month and a half ago and our routine was a 3-Day full-body workout. Now we want to level up the routine and do a 4 day PPL with a full-body routine, How effective is this? Although I've also read that splitting the routine to Upper body/ Lower...

bgokjh‎, Yesterday 02:20 AM
Today, 10:16 AM Go to last post
13 449

How To Push-up

The push-up is a staple upper-body exercise that you can do anywhere—you just need your bodyweight. It's considered a compound movement, meaning it involves multiple joints and stimulates large muscle groups. Traditional pushups are beneficial for building upper body strength. They work the...

SpecFVIgther‎, Today 09:46 AM
0 78

Low Volume High Frequency U/L 4 day on one day off

So I am looking to workout pretty much every day if possible as I use training to get my stress out and genuinely just love lifting. I have heard low volume high frequency training has a lot of success when it comes to strength and hypertrophy gains and I just wanted to ask peoples opinions on...

StrengthStudnt‎, Today 12:45 AM
Today, 06:10 AM Go to last post
2 156

chest/back after fierce 5

Hi all, After close to 2 months of training the fierce 5 i am reaching the end of my progression. Instead of taking a week and continue, i prefer modify my workout. I will keep most of the exercises and change a few around. Basicly i wish to put my focus to two of my weaker groups: chest and...

cembos‎, 05-14-2022 11:16 PM
Yesterday, 09:58 PM Go to last post
4 271

Help me get to 120 bench :)

Hi can someone please help me to get my bench 1 rep max to 120kg? Atm my 1 rep max is 110kg. I weight 90kg myself. Im 36 year old. And i train fullbody 2x a week atm. Im stuck at 110kg bench and cant get past. That point :( my bench session is like 1x110. 1x108. 1x 104.. 1x100.3x97. 4x87 5x 82.....

Mortzik‎, 05-07-2022 07:57 AM
5 Pages
1 2 3 4 5
Yesterday, 01:35 AM Go to last post
146 4,582

moved on to intermediate too fast?

hi all, I have been lifting for about 8 years, long story short, i bulked too fast then cut too fast, **** form, **** programes etc etc so I have remained the same overall really until about 2 years ago when I sorted out everything and started to make some sort of progress (gained about 7kg and...

themorganator4‎, 05-14-2022 03:05 AM
05-14-2022, 12:11 PM Go to last post
5 321

Exclamation Haven't followed a program since i started going to the gym

18m, 186cm, 84kg I have been going to the gym for about a year and a half now, but have never followed a program. I have put on a fair bit of noticeable muscle. I staretd off with no idea really of what to do, i used to go about 3 times a week and would just do basic exercises like bicep curl,...

Warmongermain‎, 05-14-2022 03:14 AM
05-14-2022, 05:45 AM Go to last post
1 222

Start workout journey

Hi, I am 23 years old, (1m74 cm/64kg) and I want to start bodybuilding. I have 13 months (before next summer) to reach a "beautiful" body shape. I am an ectomorph with narrow shoulders and a slim physique., so slim that people thik I am 18 yo I plan to do the following: - For the first 3...

Fransisc123‎, 05-14-2022 04:00 AM
05-14-2022, 04:50 AM Go to last post
1 182

How to you approach deloads?

Do you do scheduled deloads, do you deload intuitively, upper and lower body separately, never deload at all, full week off once in a while - what is your preferred approach? I've personally ended up with very rarely doing deloads and instead just progress on the lowest overall volume that I can...

EiFit91‎, 05-12-2022 02:52 AM
05-14-2022, 12:47 AM Go to last post
15 564

PPL-Arnold split hybrid

Ive been doing a PPL program but i want to mix things up and do a Push-pull-legs -chest/back-shoulders/arms- legs. What are your thoughts. And if someone is doing program like that can you share it.

Joker741‎, 05-13-2022 06:00 AM
05-14-2022, 12:05 AM Go to last post
5 321

Self-adjusting progressive overload

Is it just me or does it make more sense to increase reps before weight to achieve progressive overload? Example: Start with 3x6 reps, and increase weight once you have performed 3x8, or maybe 3x10 reps with the starting weight, rather than adding 5 or 10 pounds once you've ticked off the weight...

CLTRD‎, 05-12-2022 01:20 PM
05-13-2022, 07:20 AM Go to last post
5 336

New routine thoughts

Hi everyone, I’m brand new to this site and was looking to get some opinions on a new workout plan I was thinking about. I’ve traditionally done a classic bro split and push/pull/leg splits, but I was looking for a way to shock my muscles and thought of this routine. Any feed back would be...

Durkefluff‎, 05-12-2022 02:41 PM
05-13-2022, 06:44 AM Go to last post
13 523

New Toy! The SSB safety squat bar

I love this thing!

coachcalande‎, 05-09-2022 04:26 AM
05-13-2022, 05:44 AM Go to last post
12 624

Question 33 Year Old Out Of Shape/Weak Seeking Advice

Bit of background: Had stretches where I would go to the gym and pretty much every time would get frustrated and stop going for a bit (soreness, lack of gains, being lazy, letting something in my personal life effect me, etc). The last time I went to the gym was 2015 and just dealt with overall...

maxschouweiler‎, 05-12-2022 11:06 PM
05-12-2022, 11:25 PM Go to last post
1 256

I'm disabled need guidance

So an update on my leg situation, so basically I've had a follow up appointment, I have nerve damage in both of my legs, aggressive arthritis in both knees, patellafemoral pain syndrome and flat feet, basically the days of lower body work are done. So it's looking like upper body it is, the...

Mbt1990‎, 05-10-2022 10:07 AM
05-12-2022, 08:48 AM Go to last post
4 403

"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 07:03 PM
273 Pages
1 2 3 4 5 ... 273
05-11-2022, 02:33 PM Go to last post
8,172 2,095,877

How to manage my workout split?

Hi I will write down a few principles about designing a workout plan, that I will try to put inside my workout plan: - Small muscles with 24 h recovery. - Large muscles with 72 h recovery. - when you train your leg, the back is also involved. - when you train your chest, back, your arms are...

Lepad‎, 05-11-2022 06:35 AM
05-11-2022, 01:34 PM Go to last post
18 622

Top 6 benefits of doing plank exercises daily

The pandemic has made each of us very aware of the importance of physical activity and the various approaches to exercising at home. Also, imagine a scenario where we realize that consistent physical activity for a few minutes can work your core, your strength, your body and even your...

saulocall‎, 05-11-2022 11:15 AM
05-11-2022, 11:15 AM Go to last post
0 229

Favorite progression methods

01. Double progression 5-8 reps 100x6 100x7 100x8 105x5 02. Step loading (volume increase) 100x8,100x8 100x8,100x8,100x8

jaxqen‎, 05-08-2022 01:12 PM
05-11-2022, 08:46 AM Go to last post
10 643

Anyone here done online coaching?

I am seriously considering Sadik Hadzovik’s online coaching. He offers training and diet programs. Has anyone paid for programs from influencers before? Is it just pre-recorded videos sent to you, or is it live 1-on-1s?

BeastmodeLEE‎, 05-10-2022 11:32 PM
05-11-2022, 06:04 AM Go to last post
2 348

Post What type of workout program do you do?

I currently do pushups throughout the day, as well as bench presses and the occasional other excersies. I also sprint almost everyday. My current record for bench pressing is 135 for 18 reps and my pushup record is 44 reps. I work out every single day, as well as eating fruit, cereal, and sometimes...

mannarvaez‎, 05-10-2022 01:01 PM
05-10-2022, 07:54 PM Go to last post
3 438

Question beginner need program only with dumbbells + should i workout 3 or more time a week?

hey guys i only have 2 dumbbell and a barbell no bench nothing to pull up and no gym close to me, can you send me good program to follow? im 18 and skinny, want to build muscle and gain weight, im not sure which kind of programs i should go with 3 day a week or 4 5 6 7 ??? should i do fullbody...

denemetuna‎, 05-08-2022 06:09 PM
05-10-2022, 06:38 PM Go to last post
2 421

Question Learning to Walk again from a place of obesity

Hi, I'm very fat (SMO) and can't walk more a few meters without my back or my legs screaming at me. I have a 3 months to be at a place where I can walk around for more than an hour. Is there an exercice plan out there I could do to help me with this? I was thinking of doing bodyweight...

Iwillwinthiswar‎, 05-10-2022 04:19 PM
05-10-2022, 04:46 PM Go to last post
2 292

Trying to get huge

NEW** after reading comments and talking with some of the guys I’m gonna go with full body frequency 3-5x a week get plenty of rest eat enough to grow, ty for the help OLD** Planning on lifting a 6 day split and running it for a year, hoping to see some sick gains half way through Back...

readreindeer666‎, 05-03-2022 05:46 PM
05-09-2022, 11:35 AM Go to last post
16 1,077

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