Post New Thread
Page 1 of 4 1 2 3 ... LastLast
Threads 1 to 25 of 99

Forum: Workout Programs

What workout is best for your goal?

Last Post
Threads Posts

  1. Post your workout journals online so others can see what you are doing and follow your progress!

    Forum Actions:

    Forum Statistics:

  2. Discuss Olympic lifting and your personal programs.

    Forum Actions:

    Forum Statistics:

    4,117 62,446

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
1 2 3 4 5 ... 102
3,056 1,385,672

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
27 Pages
1 2 3 4 5 ... 27
05-21-2022, 01:28 PM Go to last post
785 327,708

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
1 2 3 4 5 ... 25
05-18-2022, 02:38 AM Go to last post
735 962,523

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 4,167

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
1 2 3 4 5 ... 24
697 1,522,957

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
03-17-2021, 07:01 PM Go to last post
84 427,640

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 58,558

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
1 2 3 4 5 ... 365
04-19-2016, 12:44 PM Go to last post
10,927 3,115,687


I just finished a 12 week bulk program and was awesome. I’m to the point where I can’t barely reach my back end as embarrassing as that sounds. I’m no monster but I have 20 inch arms. I don’t understand how guys get bigger than this. Is it a flexibility thing? Am I missing something obvious? Is it...

readreindeer666‎, Yesterday 05:10 PM
Today, 01:22 PM Go to last post
11 331

does working out after eating help you gain weight

working out help you gain muscle and muscle is mass, correct? i always thought working out burns fat so i refrain from doing so.

trying2getbig90‎, Yesterday 12:32 PM
Yesterday, 11:58 PM Go to last post
2 193

Any recommendations on a new split?

I started going to the gym around 5 months ago doing an upper/lower split. I was wondering if yall had any recommendations on a new split for me to try out. I've been seeing progress but I feel like my split is too limited for achieving my dream physique (something like Jordan Yeoh). Thanks in...

lma1‎, Yesterday 02:08 PM
Yesterday, 04:26 PM Go to last post
12 377

Bodyfat estimate

Currently cutting and I'm 184lbs at 6 foot 2. Couldn't get a reply in the bodyfat estimate thread so I thought I would ask here. Goal is about 12 percent bodyfat and then will embark on a long term lean bulk. I have very little muscle on my legs which is accounting for the low weight. Will be...

safcpaul‎, 05-22-2022 02:56 AM
Yesterday, 07:45 AM Go to last post
19 819

Few questions about hypertrophy programming.

Is there any need to program load with percentages for compund lifts? Like in strength programs where you often have a percentage of 1RM to lift. Does just a rep range and a RIR/RPE goal be fine for hypertrophy? For hypertrophy, does it matter if you plan your progression reactively vs...

JitsuLifting‎, 05-23-2022 02:51 PM
Yesterday, 12:05 AM Go to last post
3 303

Dips instead incline press ?

Hello, i have a question. I follow new fullbody A/B intermediate program aworkoutroutine. I will list it below. On workout "B" i should do 3x incline press. Since i did calisthenics for a long time, i would really like chest dips in my routine because i love it as chest exercise. So i want to ask,...

MarkossCZ‎, 05-22-2022 10:59 PM
05-23-2022, 01:30 AM Go to last post
1 236

RP training and fat loss phase.

Just finished a five week mesocycle using rp style training, basically volume ramping. For those who use or have used this style of training during cutting, did you still try to add sets during the meso? Or did you hold it more static? I was able to add like 1 set in week 2 and 3 for most body...

JitsuLifting‎, 05-17-2022 02:45 PM
05-22-2022, 05:55 PM Go to last post
7 755

Power lifting to bodybuilding muscle gain

How much more solid muscle can a intermediate to advanced power lifter gain if they were to switch to a bodybuilding style of training? For instance, let’s say for someone that has trained for 4 years and has put up relatively big numbers on the bench press (1.5-1.75xbw), squat (2-2.5xbw), etc....

Lizzy3200‎, 05-16-2022 10:27 PM
05-21-2022, 02:06 PM Go to last post
6 696

New Toy! The SSB safety squat bar

I love this thing!

coachcalande‎, 05-09-2022 04:26 AM
05-21-2022, 08:53 AM Go to last post
14 1,188

Smile Need Help with Fierce 5

Hi all, I'm 5.10 male 202lb, age 34. I diagnosed with NASH(severe form of fatty liver). Last month, I started weight training to lose weight and gain some muscles at the same time. I started Fierce 5 after reading many threads on this forum(Thanks you all for the help). My first challenge...

userLPCHH411IJM‎, 05-20-2022 04:35 AM
05-21-2022, 06:45 AM Go to last post
11 549

Are lot of variations bad ?

Hey, i have a question. Is it bad for strenght/hypertrophy if i do lot of variations of exercises ? Lets say i follow fullbody 4x per week program. I should do pull-ups 2x per week. Is it problem if i do everytime different style of pull-ups (like close grip chin-ups one training, wide grip...

MarkossCZ‎, 05-20-2022 06:05 AM
05-20-2022, 04:42 PM Go to last post
5 411

So this is really progressive overload?

If doing 3 x 6 - 8. Let's say on bench press on Monday I get 3 x 8 of 85 pounds. Then on Friday I only get 7, 7, 6 with 90 pounds. Then Monday I use 90 again and get 8, 6, 7. Is that really progressive overload and will build muscle? It's my understanding is that it is because I got...

ChickNPicker93‎, 05-18-2022 08:19 PM
05-20-2022, 04:33 PM Go to last post
12 749

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
05-20-2022, 01:08 PM Go to last post
16 1,110

"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
05-20-2022, 04:01 AM Go to last post
8,176 2,105,801

How badly does an individual poor night's sleep affect a workout in your experience?

Just wondering about various experiences on this one. I slept about 4 hours last night in two broken stints and woke up very tired, but am following a program which has today marked as an important session, with my number of reps achieved on a working set determining the max I'll be attempting. I'm...

EliKoehn‎, 05-18-2022 06:18 AM
05-19-2022, 10:30 PM Go to last post
11 782

Question Help with PHAT routine

I'm going to switch my workout program this summer and I thought trying out PHAT could be fun, But i'm a bit unsure on how to approach it since it's the closest I have came to making my own program. So I'm just here for some guidance and help on what could be improved with what I have came up with...

BigLad06‎, 05-17-2022 02:03 PM
05-19-2022, 03:44 AM Go to last post
11 680

Need help training for aesthetics with only dumbbells and pull-up bar

Somewhat beginner at lifting, I want to train for aesthetics to get the nice summer bod. Any help is much appreciated

Mfatteritano‎, 05-17-2022 11:52 AM
05-17-2022, 12:08 PM Go to last post
1 453

Need 4 day Workout for Home Gym

Going to start working out at home. Working 12s at the moment so only can workout 4 days a week. So I am looking for a good 4 day workout plan that will fit with the equipment I have at home. I have a rogue power rack/barbell, powerblock adjustable dumbbells and treadmill. Have no other...

sanzz18‎, 05-17-2022 06:21 AM
05-17-2022, 11:54 AM Go to last post
3 543

Accumulated fatigue

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

Quiggie‎, 05-16-2022 12:22 PM
05-16-2022, 11:38 PM Go to last post
5 624

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, 05-15-2022 02:20 AM
05-16-2022, 10:16 AM Go to last post
13 1,010

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, 05-16-2022 12:45 AM
05-16-2022, 06:10 AM Go to last post
2 522

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
05-15-2022, 01:35 AM Go to last post
146 6,635

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
5 740

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
1 582

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
1 511

Forum Information and Options

Thread Display Options

Use this control to limit the display of threads to those newer than the specified time frame.

Allows you to choose the data by which the thread list will be sorted.

Order threads in...

Note: when sorting by date, 'descending order' will show the newest results first.

Icon Legend

  • Contains unread postsContains unread posts
  • Contains no unread postsContains no unread posts
  • More than 50 replies or 300 viewsHot thread with unread posts
  • More than 50 replies or 300 viewsHot thread with no unread posts
  • Closed ThreadThread is closed
  • Thread Contains a Message Written By YouYou have posted in this thread

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts