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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 08:53 AM
267 Pages
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Yesterday, 10:03 AM Go to last post
8,004 1,212,123

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 02:07 PM
99 Pages
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2,946 938,648

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 07:55 AM
32 Pages
1 2 3 4 5 ... 32
01-09-2020, 02:34 PM Go to last post
945 678,726

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 12:51 PM
23 Pages
1 2 3 4 5 ... 23
12-29-2019, 08:44 PM Go to last post
682 1,118,089

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 07:27 PM
23 Pages
1 2 3 4 5 ... 23
11-11-2019, 05:58 AM Go to last post
665 563,066

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 07:00 AM
3 Pages
1 2 3
09-06-2019, 01:41 AM Go to last post
72 180,617

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 09:28 PM
365 Pages
1 2 3 4 5 ... 365
04-19-2016, 01:44 PM Go to last post
10,927 2,406,228

Right Balance: Gaining Muscle And Losing Weight

First of all, I've just turned 26 years of age and I'm 22 stone of pure fat (unfortunately). I've been overweight all my life and have lost weight here and there, but not for few a years. I've just continued to get bigger and bigger each year, until now. I'm really unhealthy and will probably die...

012193‎, Today 08:40 AM
1 72

Lightbulb Cardio Crazy with strenghts building questions!!!

I finally got back on my bike after having to take time off and focusing on my daily diet and Im prepping to compete in the 2020 Race Season. I have sepent the last 6 months working on my technique and endurance and I have some pretty massive workouts on the bike they are usually HIIT that range...

FrostyFox‎, Yesterday 03:34 PM
1 198

Post How many calories am I really burning in the gym?

Hello there, my first post here. :) So, a month ago (december 2019), I finally decided to start with my weight loss after 4 years of doing nothing and its going pretty well, losing around 1.5 - 2.2lbs per week with a ~1900 kcal diet. Current stats: - 238lbs - 5'9"

Davezor96‎, 01-21-2020 09:01 AM
Today, 08:00 AM Go to last post
18 769

Thumbs up Do I count these reps?

Hey Guys, Just had a question that came to my mind. Do you count reps where form is compromised and you are basically just trying to lift the weight? E.g doing barbell curls for 10 reps but can only 5-6 with good form and then on the last few you jerk or swing the weight to complete the weight?...

fattofame3‎, Yesterday 04:35 AM
11 484

Ectomorph Program

Hi everyone. Im 30y/o male, 5.7" and 60kg. Just starting to workout this couple of month. My question is does my program is ok for Ectomorph or too little volume? My goal is to build muscle, get bigger and increase weight. For compound exercise my rep/set is 5x5, while the accessories...

ZintoZin‎, Today 01:59 AM
3 188

Training frequency: one question

Are there any benefits in high frequency training over low frequency? In terms of both muscle/strength gains, and athletic performance.

Alexlarex‎, Yesterday 08:34 PM
4 219

a little advice about workout split

hey guys, its starting to become a bit complicate to split my workouts, im currently doing an AB split which goes like that: A- chest, back, shoulders B- legs, arms i guess im an intermediate, im training for 5 years, but only like 5 months straight with an optimized plan(first year wasnt so...

dan129834‎, Today 07:09 AM
Today, 07:09 AM Go to last post
0 78

How bad of a workout split is this?

Sunday - chest/triceps and legs Monday - back/biceps Tuesday - shoulders, traps and forearms Wednesday - chest/triceps and legs Thursday - back/biceps Friday - shoulders, traps and forearms Saturday - rest Abs would be trained every other day

noob6pack‎, 01-20-2020 10:09 AM
Today, 06:40 AM Go to last post
17 829

Coolcaida: Biceps/Tricep sets back to back?

Hi so atm I just started doing coolcaida's PPL program, link here: On push days he listed two triceps exercises in a row, and on pull days two biceps exercises in a row. I was wondering if there was a purpose to this? Because...

905letters‎, Today 12:34 AM
Today, 06:32 AM Go to last post
2 184

Replace squat on SS

I tried Starting Strength a few times years back and decided to stop after about 7 months, basically having almost completed the workout program. I would like to start again from scratch but I was wondering on thoughts about substituting the squat. I had issues with my knees, which was the...

Sun tzu‎, 01-21-2020 09:18 AM
Today, 06:21 AM Go to last post
6 454

Thoughts on 5x6 instead of 5x5?

Hey boys I have been doing 5x6 for about 3 months now and had great gains but unsure if would be any diffrence if I did 5x5 and that extra rep may be lowering my potential gains? I know 1 rep doesent sound like much but with progressive overloads it may be I possibly could upgrade weights...

dylanstephens54‎, 01-19-2020 04:35 PM
Today, 06:03 AM Go to last post
16 910

Question Help finding the g-spot, how much to train, how heavy and goals to set

I have major depression, social anxiety, generalized anxiety and ADHD. I find it really hard to exercise adequately and often run into walls. I am 6"2, 20m and weigh in at 117kg (earlier this year was around 105-110kg), probably around 25-30% body fat. Last year I started really aggressive: I...

Bolognie1‎, Yesterday 11:17 PM
Today, 05:18 AM Go to last post
2 219

how to break plateau

cant break plateau on dumbbell shoulder press and dumbell chest press(same weight same reps each time) the new football season ive had to tweak this from time to time but for the last two months or so ive been doing dumbbell chest press 3x5 wont budge dumbbell shoulder press 2x6 wont budge...

bheast69‎, Yesterday 04:09 AM
Today, 02:55 AM Go to last post
10 409

Arrow Need some help!

I had broken my foot and ripped 3 tendons in it and was kinda down and out after, needless to say I put on an unwanted 45lb. I'm 6'4 265lb now and I'm looking to get back down to 220lb, I've never gained this much weight in my life and I'm wondering if anyone could help suggest a plan to get...

RKJ92‎, Yesterday 08:41 PM
Today, 12:08 AM Go to last post
1 144

Lack of overall chest growth or more lower chest growth

Hi, I notice that my chest sticks out of my tshirt in a bad looking way. Attaching my pictures here. Is it just due to lack of overall chest growth or is my lower chest growing more than the upper? Please advise. Thanks

ShubhamSaraf‎, Yesterday 06:29 AM
Yesterday, 10:04 PM Go to last post
8 423

need help - lost after eating disorder and overtraining

Hey guys, hope this is the right thread for my request. Let me tell you my story. Initially coming from endurance sports, precisely running (2-3 times a week), I started going to the gym. To be honest, I signed in to be able to keep running during the winter and to fight my fear of the dark and...

Schneehuepfer‎, Yesterday 04:33 PM
Yesterday, 09:07 PM Go to last post
4 226

Which is better

Ches/shoulders/tris Legs Back/bis Full Or Chest/tris Legs shoulders/traps Back/bis

bheast69‎, Yesterday 03:03 PM
Yesterday, 05:51 PM Go to last post
11 311

Advice on newly made workout plan, need help, open to all suggestions

So I decided to craft a new workout plan for the year but need some help with it because it is getting too long, I am getting too tired from it, and there is other stuff I want to do fitness-wise. Some info about me: I'm a 5'10" male, 145 lbs, about to turn 25, training to be a US Air Force...

NikkMann‎, Yesterday 04:23 PM
Yesterday, 05:19 PM Go to last post
1 217

Programming Balance Made Easy

There are two main things I look at for a balanced routine. 1. Hips-How well are the lower back, quads, hams, abs and glutes balanced. 2. Shoulders-How well the back/rear delts are balanced to the chest/anterior delts. Let’s start with hips since they are relatively simple. For ham/quad...

davisj3537‎, 02-01-2015 01:14 AM
9 Pages
1 2 3 4 5 ... 9
Yesterday, 05:19 PM Go to last post
264 57,597

Routine Without knees

Hi, recently injured my knee and cant really do squats/leg extensions so ive merged legs in with back (from an upper lower split before) but this means I have been doing arms 4 times a week (bi's then tris then again) is this routine ok? 1: Dumbbell BP Shoulder Press Incline BP Incline...

yka1‎, 01-21-2020 02:06 AM
Yesterday, 04:29 PM Go to last post
5 526

Shoulder and arm days

Does anybody do shoulder days or arm days? Am thinking about adding them to my workout program Currently do not isolate shoulders or arms at all If anybody does what routine do you use for them or what would you reccomend?

dylanstephens54‎, Yesterday 01:53 AM
Yesterday, 02:12 PM Go to last post
7 423

Smile Workout routine HELP

Need some serious help. I’m wanting to gain some muscle mass on my shoulders, chest and arms (triceps,biceps). I planned out my weekly workout routine to target these muscle groups. On the Monday it’s shoulders and chest Tuesday is a repeat Wednesday is the arms Thursday is the same ...

hyperzz97‎, Yesterday 01:31 PM
Yesterday, 01:53 PM Go to last post
3 230

Post The Swede Split

Hey guys, I've been experimenting with different routines over the past year to push through plateaus and increase strength and I believe I came up with a very effective system. I've been using it for the past couple months and noticed an increase in strength in all movements and also noticeably...

TheSwedenator‎, Yesterday 08:14 AM
Yesterday, 12:42 PM Go to last post
12 409

Let's OHP 2,020,000 lbs in 2020

Recreating ECGordyn's thread from last year. Same rules as before 2019 thread failed, we got 3/4 of the way there, so it's completely do-able. Come on people, let's separate the men and women from the little girls and boys and find out who will press.

OldFartTom‎, 01-01-2020 03:00 AM
3 Pages
1 2 3
Yesterday, 11:52 AM Go to last post
64 6,136

"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 08:03 PM
269 Pages
1 2 3 4 5 ... 269
Yesterday, 11:31 AM Go to last post
8,042 1,570,116

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