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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, 03:20 PM Go to last post
7,318 977,109

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
30 Pages
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Today, 01:46 PM Go to last post
898 483,406

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
97 Pages
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06-13-2019, 04:52 PM Go to last post
2,903 765,894

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
22 Pages
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05-29-2019, 12:04 PM Go to last post
632 397,369

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
05-24-2019, 01:32 AM Go to last post
53 86,455

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
23 Pages
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05-22-2019, 07:10 PM Go to last post
669 954,227

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 15,955

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 2,137,613

Very underdeveloped right pec what cN I do?

What can I do to fix this? When I do push-ups it's really hard to get my right pec to activate caUs wits so small h ttps://

Noahjwt‎, Today 10:03 AM
1 120

Workout frequency/duration/weight

How often and long do you currently work out for and how much do you lift in total per workout? You can use an app like Strong to track this. e.g. every other day, 30-40 mins, 66k lb Feel free to give more detail, like exercises performed or number of sets, progress, etc.

cmhawke‎, 06-13-2019 01:15 PM
Today, 03:46 PM Go to last post
6 578

Skinnyfat - 3-4 month transformation. Still same? Why?

Hey guys, am a 20 year old skinnyfat. Around 190 lbs, and 6¨2. Always been skinny with clothes on, and fat when the clothes are off. Anyways, since march/april, iv been working out 4 days a week by doing a Upper/Lower-program. Many of my lifts have gone up. Im still not muscular, but i feel...

cobyper‎, Today 07:53 AM
2 Pages
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What should I be doing!?

So I have recently found myself back on the single market at 34 and wanting to look and feel my best as I start dating again (yikes) I am female 5’10 and weigh 68kg I want to loose fat overall but in particular my inner thighs are my ‘problem area’ and my belly has got more fatty as I’ve got...

harcel‎, Today 06:28 AM
1 185

Double progression

Just curious, when programming double progression, why would you program sets+weight or reps+weight? Example 1. Week 1: 2x6 Week 2: 3x6 Week 3: 4x6 Add weight and reset sets Week 4: 2x6 Example 2.

gcoulson‎, Today 02:40 PM
Today, 02:40 PM Go to last post
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US Open 2019 US Open 2019 US Open 2019 US Open 2019 US Open 2019 US Open 2019 US Open 2019 US Open 2019

usopenopena‎, Today 12:55 PM
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Mike Mentzer "Heavy Duty" Style workouts

I was talking to John Heart the other day on facebook, 2013 Mr. America Natural... He basically has been using heavy duty style training his entire career. Going to give it a shot and post results, anybody familiar with this type of training and use it exclusively? Thanks.

JonStorm500‎, 01-24-2018 12:06 AM
8 783

Argentina vs Colombia Argentina vs Colombia Argentina vs Colombia Argentina vs Colombia Argentina vs Colombia Argentina vs Colombia Argentina vs Colombia Argentina vs Colombia Argentina vs Colombia Argentina vs Colombia

afafootballs‎, Today 12:04 PM
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Question Need feedback on my workout plan

Alright guys, so i have been reading muscle and strength pyramid by Eric Helms, and used his guidelines and progression style on my main lifts, but i have also been looking a lot into volume ramping, as volume is shown to be the key factor for hypertrophy So my plan is to do linear...

philip750‎, 06-13-2019 07:02 PM
Today, 11:51 AM Go to last post
12 577

Lyle Mcdonald (Training)

Not sure how I missed this. Great video. 0:00- Sequencing of training / periodization 4:05- Optimality vs consistency over time 10:00- Is volume actually the primary driver of growth? 25:30- Differences in men vs women in training 41:00-...

TAWS6‎, Yesterday 08:16 PM
7 416

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 10:58 PM
8 Pages
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Today, 10:27 AM Go to last post
212 21,248

Greyskull LP

Anyone tried this out? I had a beginner friend of mine get on it a couple of months ago and he's seen great gains strength and body composition wise. I definitely think it's a better beginner program than SS. Plus the diet advice over there is much more sensible than GOMAD etc. Here's the link: ...

Jippo‎, 05-08-2011 04:15 PM
Today, 10:20 AM Go to last post
16 522,138

lower chest dont work

hi guys i have very big and probably rare problem, i cant feel my lower chest during any exercise and even i dont feel any tension in my lower chest in negative part of exercise like bench press!!! my upper chest has a better situation that lower but that's still weak i have a little flex in...

arefk77‎, Today 10:10 AM
Today, 10:14 AM Go to last post
1 126

5/3/1 BBB Layout

Starting JW's 5/3/1 BBB and wanted to post my layout to get an opinions or suggestions. One thing I wanted to know was how important it was to super set the pull and push motions for the 5x10's. Also I did pull ups instead of chins because I thought it was more specific to the lats and wouldn't be...

ncei‎, 06-13-2019 11:03 AM
10 633

Leg Day Problems

Hey guys. I am new to lifting. only about 3 months in of consistent working out. I am majorly afraid of leg day. I love the exercises but i am afraid of gaining too much mass on my legs. right now I have 28in thighs and 17.5in calves. My question is what set and rep range will let me gain strength...

manofsteeel‎, Yesterday 10:33 AM
7 483

Unhappy Low body fat and strong abs, but abs still not showing. what do i need to do?

Hey! I recently passed one year of working out. I started skinny, with a body fat percentage at about 10%. For the last 2-3 months or so I have been doing bodyweight abs exercises. My bodyfat percentage is still 10%, and as i've read I should be able to see some definition by now? I’ve read that I...

guest2712‎, Today 04:23 AM
Today, 09:09 AM Go to last post
4 241

Sell me your ''indermediate'' program

So Back story started working out feb 1 2019 Im 32 years old and was my first trip to the gym since 2006. Starting : 5'9.5 165lbs bulked to 178lbs ( around 22% bfat) then cutted for the last few weeks to 172lbs this morning Been doing fierce5 Novice routine as written . Ive...

Blitzilla‎, Yesterday 12:27 PM
Today, 08:32 AM Go to last post
7 450

Cut workoit

So I think my reduced calories finally caught to me...that and old age. I’ve decided to reduce my volume. I looked up mike Israetels minimum volume requirements to retain muscle. So I came up with this: Monday/Thursay Bench Press 5x5 OHP 3x5 Pendlay Row 5x5 Facepull 3x10 ...

reignman76‎, Yesterday 09:38 PM
2 284

Question For a beginner, only goal is to get a bigger body frame, should I do 5x5?

I'm turning 20 this month, weighing 132lbs and about 5'9 in height. I'm motivated to work for a larger body frame as I don't wanna look this skinny forever. My current goal is to hit roughly 148lbs by 2020. I'm eating about 2200-2300 calories a day. Would a 5x5 routine like ICF 5x5 be beneficial...

hardgainer1123‎, Today 07:27 AM
Today, 08:10 AM Go to last post
3 186

Question Muscle Recovery Living at Elevation

I live at 7,200’. I’ve been working out with weights for 33 years, but having a heck of a time with random injuries with insignificant movements (for example, hurt my quad turning 🤷‍♀️) and muscle recovery from previous injury in January. Any advice/pointers to better help myself (i.e. nutrition,...

dyesh‎, Yesterday 07:36 AM
2 455

Honest critique my routine

/a/0iEQ5a4 Put imgur before this link as cant post links yet. Is it well rounded enough? What would you change? Chin ups are done from deadhang Push ups also done strict, will progress to harder variations/weighted once they are sufficiently easy to do at bodyweight.

tropical94‎, Today 07:27 AM
0 142

Jeff Cavalier's take on exercises.

I'm subscribed to his channel on YouTube and must say some of the tips I've got off him are invaluable. Little things such as how to set up your bench press to ensure you get optimum chest work. I'm running a full body routine and in workout 1 I do the usual bent over rows and in workout 2 I...

Wass85‎, Today 04:10 AM
Today, 07:25 AM Go to last post
6 297

questions about fierce 5 starting weight and progression?

I have 2 questions about fierce novice routine 1. It says to start with 85 % of your regular weight, and increase weight by 5s and 10s I'm worried that would be too quick and I would stall , however it says for complete beginners to start with 50 % and increase by 10-15 % What would someone who...

dannyboy1st‎, Yesterday 03:55 PM
Today, 06:33 AM Go to last post
1 330

Second bulk

So ive done about 6-8 months of bulking. I went from 128lb to 161-165lb (depending on the day and whatnot). My bench went from about 100lb to 185 x 5. I then had a couple of injuries (wrist and back. Caused by a few different things) and i started my cut. My bench is now at about 165x 3 or 4. My...

Lizzy3200‎, Yesterday 09:04 PM
Today, 06:26 AM Go to last post
1 287

New Here And Ready To Start Getting Fit

Hey i am new here. found this site through youtube. And lately, I have started becoming more and more self-conscious about my body. I guess my breaking point has to be when a tiny chinese lady poked me in the belly and said, You get big. So a bit about me before anything. I am a nerd for one thing....

hyperattack42‎, Yesterday 09:07 PM
Yesterday, 09:47 PM Go to last post
1 292

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