Post New Thread
Page 1 of 7 1 2 3 ... LastLast
Threads 1 to 25 of 153

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:

    4,119 62,555

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
1 2 3 4 5 ... 101
3,011 1,192,865

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
12 Pages
1 2 3 4 5 ... 12
Yesterday, 11:37 AM Go to last post
358 87,239

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
1 2 3 4 5 ... 24
04-16-2021, 12:31 AM Go to last post
704 815,702

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
04-15-2021, 08:12 AM Go to last post
696 1,362,491

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
84 333,658

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
1 2 3 4 5 ... 33
01-08-2021, 04:28 AM Go to last post
964 976,480

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 2,770,351

Workout Routine Help at Planet Fitness

Hi everyone, I am looking for some help/advice- I am looking to build muscle in my arms, shoulders and chest and also lose fat around my hips and belly. I recently joined a Planet Fitness and was wondering if anyone could recommend what the best machines would be for me to utilize. I prefer...

Amount0001‎, Today 07:38 AM
5 120

Am I working out too much? I dont know WTF I am doing!?!?!

So for an introduction I am 54 years old and have been working out for about 14 years. I am 6’3” 215lbs. No one has ever shown me what to do as I only workout from home with dumbbells and a bench and I learned proper procedure by watching thousands of youtube videos. My first 7 years I worked...

redrum448‎, Yesterday 05:35 AM
10 311

Favorite method of progression?


melatoningummy‎, Yesterday 09:35 PM
6 193

What’s the worst fitness advice you’ve gotten?

I’m new to weightlifting/fitness and I’m building up a regiment. I have a pretty good idea of what to do, but obviously there’s a ton of misinformation out there. What is some of the stupid/blatantly wrong crap you’ve heard before, and what is the actual truth?

deal0rnodeal‎, 04-20-2021 03:35 PM
24 624

ADVICE NEEDED — Ready to get serious

BACKGROUND: 5'7", 144 lbs., male in his early 30s. I've had to work overseas for the last several years, frequently changing location, so it's been hard to get into a routine. Every time I started to feel like I was making progress and getting a good physique, I'd have to move, end up missing...

SporkFrog‎, 04-19-2021 08:41 PM
4 350

Simple double progression

I’m curious how many of you folks have utilized a simple double progression method for gradually overloading your muscles. For example let’s say you chose a rep range from 6-10 reps. You warm up Then you place your training weight on the bar. You proceed to do as many reps as you can safely...

coachcalande‎, Yesterday 06:47 AM
6 257

Workout Routine Advice Needed

Hey All from Australia! Been going to the gym for close to two years now and after losing about 20 kg I'm looking to put on some muscle! Been doing a Push Pull Legs for a bit now and have been really enjoying it but not too sure about my spread of exercises and volume. I train legs once a week...

PatChippa‎, Yesterday 10:17 PM
Yesterday, 10:17 PM Go to last post
0 111

What's your single best back exercise?

I know 'best' exercise depends on a lot of factors. By best I mean the one I should put the most effort in, like Squats, DL, Bench for the back. The one that works the most amount of musculature. Because in the places I read some say it's the chin up, some say bent over row, some chest supported...

Alexlarex‎, Yesterday 04:58 PM
Yesterday, 07:07 PM Go to last post
4 204

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
5 Pages
1 2 3 4 5
Yesterday, 03:59 PM Go to last post
137 30,229

Fierce Five Upper/Lower questions.

I started out with the 3 day full body routine designed under the Fierce Five program and did that for about 6 months. While I did enjoy that program and was able to perform every lift with my equipment I was wanting to add more training into my weekly regiment. So I decided to step it up and go...

Acromiller‎, Yesterday 01:07 PM
Yesterday, 02:08 PM Go to last post
3 176

Newbie who is having trouble with progressive overload (Help)

Hey everyone I have been lifting for about 4 months. I am 5'9 and weigh 68kg. I eat 1600 cals p/d and workout every day using a three-day split (back and bis, chest and tris, legs and shoulders). I am plateauing hard on most of my lifts - for example, I cannot get my bench past 70kgx3x10 ...

Donnerss‎, 04-20-2021 10:47 PM
Yesterday, 01:12 AM Go to last post
4 286

Workout critiques

Hello guyz, long time lurker, first time poster. I recently designed a workout routine consisting in 2 alternating fullbody workouts, done every other day (it's designed like that because I work 12h shifts every other day, regardless of what day it is). Also I workout at home, where I got a...

4sat0r‎, 04-20-2021 09:29 PM
04-20-2021, 09:57 PM Go to last post
2 226

Red face Starting / Looking for workout advice

Hey everyone! I've never been exactly thrilled about working out, I didn't feel comfortable in a gym since I suffered from panic attacks. Last year during lockout I started working out at home with what I had (a single 16lb dumbbell) and after that, I started liking it. Now I would like to take...

tutelc‎, 02-28-2021 05:42 PM
04-20-2021, 06:11 PM Go to last post
2 725

Workout Routine

Hey All, Getting back into the gym after a pretty bad Tibia/Fibula break. Had a few questions and will take some criticism. I have no limitations in upper body work so I wanted to get some thoughts on my upper body portion of the routine. Legs will be incorporated in the coming months as I am...

mikebarb26‎, 04-20-2021 12:18 PM
04-20-2021, 01:06 PM Go to last post
5 286

Sustainability of my program

Hey, everyone! I wrote my own program for funsies. I've been training using 531 templates for a few years and my current stats are 140 lb bw 5'4" 32 yo with 360 dead, 285-300* squat, 65 weighted pull-up, 232.5 bench, 172.5 OHP, and 90 curl 1RMs. My squat was last tested 2+ months ago since I...

Pur3p3r50n‎, 04-20-2021 11:28 AM
04-20-2021, 11:28 AM Go to last post
0 244

Looking for a 6 day split muscle building program

18 y/o, weight is 82kgs and height 183 cm. Bench - 100kg Squat - 110kg deadlift - 140kg I get around 3k calories + around 160g of protein everyday I have been working out for around a year and a half I am looking for a 6 day split because I usually workout after school with friends and...

Simen2360‎, 04-19-2021 10:29 AM
04-20-2021, 09:48 AM Go to last post
2 440

Workout program recommendation for beginner (please)

Hi all! After many failed attempts, I have finally committed to going to the gym. I came across this forum while looking for reviews of the Atlean-X program, and saw that it doesn't have a great rep here. I've had a look at the stickied threads, but (I think) those routines would require a...

hernandez828‎, 04-20-2021 02:53 AM
04-20-2021, 08:50 AM Go to last post
10 368

3 vs 2

Is 3 workouts/week per muscle group better than 2 if the total volume is the same?

OldPapa‎, 04-20-2021 06:31 AM
04-20-2021, 07:35 AM Go to last post
5 336

Brand new here, trying to find these answers - splits, muscle growth and sets/reps

Hi everyone, Ok so I've watched about a billion Youtube videos now over the last year during Covid on everything to do with body building you name it. I've tried a few different training styles and ideas now related to these different ways of training but still want to know so much more. ...

SMillsFAE‎, 04-19-2021 11:06 PM
04-20-2021, 03:29 AM Go to last post
6 364

Eccentrics and Isometrics question

A few weeks ago I've started implementing slow eccentrics and isometrics variations of big lifts. Although isometrics (5-8 secpause holds at some point of the lift) have been helping me strenght wise and I'm feeling the right muscles contracting in my lifts better than ever before, it is the slow...

Alexlarex‎, 04-19-2021 12:02 PM
04-19-2021, 12:13 PM Go to last post
2 329
04-19-2021, 07:19 AM Go to last post
3 695

TOTAL beginner looking to get ripped

I'm a total beginner and don't know where to start with weightlifting. I've always been a skinny guy, although right now I am overweight because of the pandemic, but never had muscles. Do you recommend losing fat before lifting? How can I start at home? Any help would be awesome.

lookingtobulkup‎, 04-18-2021 07:03 PM
04-19-2021, 01:09 AM Go to last post
2 466

Helms-inspired 5-day full body routine

I've been reading the 3DMJ pyramid books and came up with a routine for myself. It's designed for me to do at home, so it only uses a barbell, dumbbells and chin up bar - otherwise I'd have a leg press and leg curl in there. Volume is a bit of an increase compared to what I've done to date, but...

RapidFail‎, 03-04-2021 05:10 AM
2 Pages
1 2
04-18-2021, 08:29 PM Go to last post
40 3,936

PPL program question

Hey, I was wondering if it was better for a PPL program to spread every worked muscles or to group them. like... (spread) (chest) Bench press 5x10 (shoulders) Egyptian Lateral Raise 4x10

Masaaassa‎, 04-17-2021 07:45 AM
04-18-2021, 08:45 AM Go to last post
6 615

5/3/1 ppl

Hi i saw this program on reddit, i've been lifting for 7 months and currently for 5 reps each have a 85/145/215/270 lifts, i have been doing 5/3/1 and stumbled upon this: Push 1: bench 5/3/1, 5x10 of a bench accessory work (like boring but big template, 50-70% of your training max) at 50-70% of...

Lucas5762‎, 04-15-2021 05:23 PM
04-17-2021, 02:38 PM Go to last post
3 754

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