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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
232 Pages
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6,937 900,905

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
96 Pages
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Yesterday, 11:39 AM Go to last post
2,853 719,601

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
29 Pages
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Yesterday, 05:23 AM Go to last post
855 420,515

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
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02-18-2019, 05:06 AM Go to last post
665 910,431

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
20 Pages
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02-15-2019, 04:49 PM Go to last post
597 350,857

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
2 Pages
1 2
02-03-2019, 03:32 AM Go to last post
49 63,072

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 08:29 AM
11-21-2018, 08:29 AM Go to last post
0 7,127

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
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04-19-2016, 01:44 PM Go to last post
10,927 2,040,013

Which would be more appropriate for me?

Recently, i enjoy powerlifting. So i am going to switch to full on powerlifting Have been training for 14 months now first on fierce 5 novice(great program) and fierce 5 intermediate which I do not like as much. My 1RM are: OHP: 135lbs(been overhead pressing for about 8months) Deadlift:...

nikola1808‎, Today 10:46 PM
0 16

Can you be nerd and muscular at the same time?

The fact is I am very nerdy and am wondering if bodybuilding will automatically solve this problem. Do you know any jacked dude who is also a nerd? Any advice for how to stop being a nerd?

saeidsss‎, 08-27-2013 05:35 AM
19 4,215

Muscle Building: The GYM - complete guide based on science Hello, i am a doctor of diabetes and nutrition and i tried to make the best guide i can based on science and the newest studies. I am tired of all the contradicting advice and bad ideas circulating around and i think this will help us with our goals. I...

georgevictor07‎, Today 01:20 PM
4 187

5/3/1 BBB version, doing the BBB lift on different day - Is my setup ok.

Hey guys, want to give 531 BBB a go - Is my setup ok. Missing some secondary accessories. 531 OHP 5x10 Bench Rows 531 DEAD-LIFT 5x10 Squat Accessory #2 ???

rlefebvr‎, Yesterday 07:33 PM
11 267

4 days in a row workout

I am at college Monday-Thursday and I have started using the gym there for a few months. My buddy and I have decided we want to get a series workout routine. The routine I was thinking of would consider of Monday’s being a Pull day, Tuesday being a Push day, Wednesday being another Pull day with...

trun1300‎, Today 07:51 PM
Today, 08:03 PM Go to last post
1 47

Choosing a workout program with golfer's elbow. Please help.

The situation: I'm 42. I sustained golfer's elbow (medial epicondylitis) just over three years ago while weight training on the Fierce Five workout program. I stopped lifting weights all together so I have not worked out in over three years. The elbow is better than it was but I still have...

Wendal‎, Yesterday 03:03 PM
Today, 07:00 PM Go to last post
21 356

Talking Newbie: Best gym to join?

Hi all, I’m new to the workout game as far as joining a public gym. This would be my first time and I want to get the best value for my money. I plan on working out mainly in the mornings and some times in the afternoons. I would be doing mostly cardio exercises. What gym would you suggest for...

HealthyFit34‎, 02-18-2019 01:54 AM
2 199

This routine alright?

Just started working out again a month ago. My goal is mainly just to keep in shape and get some muscle definition and this is the routine I started this week. Wanted an opinion if I’m going in the right direction with this routine. Any feedback would be appreciated thanks ***Tues (Chest &...

cwnsmf‎, Today 06:52 PM
Today, 06:54 PM Go to last post
1 52

A dude having Hard time on progression read please

Hey i dont know where to start and where to finish.. I once a While Come here for help and write a long essay. So i Will Tell everything so i Can recieve Good advice. So i been lifting 6 Months seriosly. Training Hard getting Good sleep eating Good. Im currently runnin icf 5x5 been on it about...

Advice1998‎, Yesterday 02:34 PM
Today, 06:44 PM Go to last post
6 284

4 Day Split to 3 Day Split - Volume

Hello All, My current schedule is a 4 day split consisting of; Mon - Chest & Triceps, Tuesday - Back & Biceps, Wednesday - Rest, Thursday - Legs, Friday - Abs, Shoulders, Traps, Saturday Rest & Sunday - Rest. I chose this because I wanted to start off in a simple manner and attempt to...

Professor1234‎, Today 06:08 PM
Today, 06:31 PM Go to last post
1 82

Low testosterone, should I change my approach to lifting?

Hi. I (19 Male) have been going to the gym for about 9 months. I've noticed that in this time period I've been struggling to increase my lifts, as early as the bar for the upper body exercises (basically had to deload everytime I added weight to the bar). Initially, I thought this was because I...

Odifududix‎, 01-26-2019 10:44 PM
4 Pages
1 2 3 4
Today, 06:18 PM Go to last post
111 3,901

testosterone and workouts

Hello, I want to know what is better or if is it almost same. As we know the weight lifting training can increase testosterone and GH. But are there any BIGGER differences in levels of testosterone if you use these splits ? : 3x Full body/ week 1-2 days rest, all compound excercises in...

Qnder‎, Today 12:07 PM
Today, 05:54 PM Go to last post
10 186

Question Looking for feedback/advice on beginners workout

General stats: Female 27 years old 5'7 122lbs My goals: Gain muscle, become more toned, be healthier Current workout plan Monday, Wednesday, Friday: Weighted Squats 66lbs 3 rounds 12 10 8 Push ups 3 rounds 12 10 8 Dips 3 rounds 12 10 8

GingerFox1992‎, Today 09:38 AM
Today, 04:47 PM Go to last post
1 135

Help me form a program

My goals are to have a lean look, I don’t really care about the look of my legs. Just care about increasing my vertical and performance in sports. I have been lifting for the past 6 months, and I haven’t seen appreciable gains. I’m 5’7, 17 years old, 136 lbs (started 125lbs) and around 13-14 bf%....

ashyum‎, 02-18-2019 05:50 PM
Today, 04:04 PM Go to last post
5 265

little advice on my program

Hi Ive been training on and off for long time and have always used Bro split, to be fair ive seen results but lately things have slowed down and after doing some research online ive seen that twice a week and less volume appears a lot more popular these days. Based on the equipment available at...

bazrazmataz10‎, Yesterday 01:29 PM
6 251

Chest Imbalance, improper training or genetics?

Hi all, Im currently having what I believe to be a pretty unique issue with a muscular imbalance in my chest. Upon digging around these forums I haven't found a solution/answer, and I was hoping to enlist some help. As you can see from my picture posted below, I have a slight imbalance in my...

NolanWS‎, Yesterday 08:05 PM
Today, 03:38 PM Go to last post
2 179

Leg Excercises After Knee Injury

Hello, I’ve been an avid visitor to this site for many years but this is my first post... I’m hoping someone can advice me on how to get my training back on track after a knee injury. The range of motion on my right knee is now severally limited. I am unable to squat without feeling pain on...

IanSUK‎, Today 02:15 PM
Today, 03:35 PM Go to last post
2 78

Regimen Help

Hi, I just divorced and moved countries so I am too broke at the moment to afford a gym membership. I keep myself fit through calisthenics but I want to move to the next level, I hope one of you program scientists out there could help me out, all I can offer is my gratitude. As far as tools to...

pem78‎, Today 03:13 PM
Today, 03:13 PM Go to last post
0 86

Need a good upper body focused hyperthropy program

I've been working out for a couple of years now on and off and I've only being focusing only on strength, but I look like ****, I only managed to get big legs and a big was by doing all these squats and deadlifts, need to focus more on the upper body especially cheat shoulders and lats, my lats and...

derricktrt‎, Yesterday 02:23 PM
3 193

Fierce 5 Form

Hey guys, When you're moving through fierce 5, just how "good" should your "good form" be? Obviously there's quite a difference between the weight you can move by: A) really focusing on a well controlled careful movement and contraction B) moving the weight between points A and B with no major...

Andreas00000‎, Today 02:32 PM
0 82

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 11:58 PM
4 Pages
1 2 3 4
Today, 02:09 PM Go to last post
106 5,476

Exclamation Possible Legs workout High reps - low reps

Hi guys, I'm new in this forum and i'd like to make a question about a possible legs workout. >Squat 5x6 and 2min and 30'' of rest >Leg extension 5x12 with 2'' of contraction and 1min and 30'' of rest >Sumo-squat(with the use of two benches) 3x12 with 2'' of contraction and 2 min of rest >Leg...

IdraulicoMario‎, Yesterday 01:41 PM
Today, 01:48 PM Go to last post
1 107

Cool The most ideal once a week program to get 315 bench?

Hey guys, so I currently hit 270lbsx1 bench barbell at 188lbs bodyweight and wanted to know what the best bench program is (done once a week) to hit 315x1. I was thinking 5/3/1, but if you have any suggestions im all for it. Thanks. will rep.

NoviceKevin‎, Yesterday 07:17 PM
8 312

Thoughts on my workout program? (beginner)

Hello everyone, I have been looking around on this forum for some time now and finally decided to ask some things myself. I have been training for some weeks but to get the best results I wanted to make sure I am doing the right things. My goal is hypertrophy. My height is 1.80m (5'10/11), my...

Penj10‎, Yesterday 03:42 PM
Today, 01:29 PM Go to last post
3 193 workout program

Hello, for a website with such a big community, i'm have trouble finding review about the training plans sold on this website. Should be a comment section in the plan description. So maybe they not that good. What do you think of this plan ? are they basic ? do you have some to suggest to...

Nacoh‎, Today 11:14 AM
Today, 12:53 PM Go to last post
2 107

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