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Forum: Workout Programs

What workout is best for your goal?

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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
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376 129,950

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
138 Pages
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4,111 534,138

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
16 Pages
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465 113,300

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
81 Pages
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2,410 526,641

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
21 Pages
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05-21-2017, 03:10 PM Go to last post
609 689,291

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
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Arrow Sticky Thread Sticky: General Forum Rules

Welcome to the Forums It is our hope that the members of the forums will help each other in providing motivation and information to those looking to reach their fitness goals. To protect our members and the forums, the following rules are effective in all sections. Please take...

ForumSentinel‎, 05-19-2014 08:12 AM
05-19-2014, 08:12 AM Go to last post
0 41,866

A flexible programming method (IIFYM)

A Flexible Programming Method a.k.a IIFYM (If It Fits Your Microcycle)... Setup: Select a number of muscle groups. These should contain the exercises which have the most amount of muscle overlap. Put 1 or 2 main compounds in each and 1 or 2 accessories: This example is a basic...

SuffolkPunch‎, 04-17-2017 12:11 AM
20 1,375

The Waterbury Method

Tried posting a link to the workout but I guess I'm not fit for such liberties because I have a post count under 50, thanks mods. Has anyone else tried this program, what were your results? I used to be an advanced lifter then got on some wacky 12 hour shift work schedule and had to seriously...

RecoomeKick‎, 06-14-2017 09:43 AM
21 533

Let's gun for 150,000 Pull-Ups again in 2017!!!

We got 112,995 in 2015, but we only got less than 75,000 in 2016. Bad year. Let's try gunning for 150,000 again! 2016 (less than 75k, horrid): 2015 (112,995): 2014...

JustBulk‎, 12-31-2016 09:48 PM
25 Pages
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741 102,819

2017 Squat Challenge - Shooting for 165,000

HAPPY NEW YEAR!! Well we made our goal last yr and then some :D For last years ref: This years goal was moved up 10,000 to 165,000. I like Partyrocking's rules the best, so we will stick with those.

Squid24‎, 01-01-2017 03:43 AM
40 Pages
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1,173 91,120

All pros vs starting strength vs strong lifts for beginner.

I've posted and seen a similar post as mine asking about workout routines for 3 day split. On my post and one similar I've seen the all pros workout mentioned twice. I've did a little research and noticed with SS and SL you increase weight each workout but with all pros you decrease weight each...

RoadmasterJT‎, Today 03:45 PM
1 38

A study to prove to my friend?

Anyone have sources to studies to prove to my friend that he is wrong about Full Body workouts being the golden rule strength and aesthetic training? He says in the Arnold days they did compound full body workouts when they started and throughout their whole career, until they starting doing...

dgoyena216‎, Today 02:01 PM
5 119

Best Site to Learn about Proper Form for unfamiliar lifts

I am familiar with form for most exercises, but I am going to be starting some new dumbbell routines at home, and am unfamiliar with proper technique for a few exercises, such as dumbbell split squats. What would be a recommended site or resource to learn the proper way to do such exercises? ...

bmw7a‎, Today 07:15 AM
Today, 02:45 PM Go to last post
13 529

Post Which routine is better?

I have recently changed my gym routine after around 4 years of doing the same thing, but after a week of trying something new Im not sure if what Im doing is worse or better. With my old routine days 1 & 3 focused on chest, triceps, shoulders and abs, while days 2 & 4 were back, biceps, legs and...

Kony42012‎, Yesterday 08:24 PM
7 205


I'm fairly new to this. My dad built me a pull up bar outside. I do jump rope, different types of pull ups and ab exercises but I'm unsure if i'm really doing it right. The ab exercises are good though. Can anyone give me any advice on what I should do for the best results for my physique

ShowStopperBB‎, Today 01:52 PM
Today, 02:05 PM Go to last post
1 55

"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
186 Pages
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5,569 793,975

Are these weightlifting goals realistic for a beginner strength weight lifter?

Hi. In 1-2 weeks from now I will be starting the program called 'starting strength'. My current 1 rep max bench press is 185 lbs. My current 1 rep max overhead press is 115. And for my squat and deadlift I have no idea because I have never done either exercise in my life. My goals to meet by...

merl227‎, Today 09:46 AM
5 158

Where to go from here to add mass

Hey guys. I've been working out for quite a while now but don't seem to be making any more progress now. I'm a 6'2, 185 lb guy who's 26 years old and looking to add some lean mass and get a better looking physique. I've been doing a 5 day split but not really getting anywhere anymore. I'm what most...

handbanane‎, Today 01:14 AM
3 159

Program for my wife?

My wife is 5'3 and 151lbs. She's been cutting for a while (started at 183lbs) and is making excellent progress. She is in a 500kcal deficit and her current workout consists of 3/4 days a week of 30 mins on cross trainer (elliptical cardio machine) and some basic exercises like ab work,...

SteveMcs‎, Today 12:42 PM
Today, 12:53 PM Go to last post
2 50

Leg Workout

So, I can get pretty crazy when I train legs. But I also believe in balance. I have a job to where I walk anywhere from 5 to 10 miles a day in so I factor that in as well. My legs are usually sore up until 2 days before my next leg workout and I wanted some opinions, based on your personal...

Bjm1522‎, 06-24-2017 03:26 PM
Today, 11:17 AM Go to last post
11 186

A bit of advice

I was hoping I could get a bit of advice from you guys. I've been training for about 2 months now so I'm fairly new to all of this and I understand that it is a long process. My current training programme is an A and a B routine, currently training three times a week alternating between each. ...

UKwes‎, Today 05:09 AM
Today, 11:01 AM Go to last post
3 177

Fat old man needs help.

So, Life hit me hard, and before i could even blink i am 33, overweight and lost with what to do. Here is a simple breakdown. 6'7", 235lbs. I dont know if skinny fat is the right term, but i have tiny scrawny arms and legs and a big belly. I have never been strong in my entire life. I have made a...

tigerinop‎, Yesterday 07:29 PM
Today, 10:27 AM Go to last post
4 135

Somebody pls rate my push/pull split

Monday/Thurs (Push) - Flat Bench Barbell Press 5x5 @2 minutes of rest - Incline Dumbbell Press 12x3 @1.5 minutes of rest - Dumbbell Fly 12x3 @1 minutes of rest - Barbell Military Press 6x4 @2 minutes of rest - Side Lateral Raise 10x3 @1 minutes of rest - Seated Rear Delt Fly @1 minutes of...

Null1738‎, Yesterday 08:47 PM
Today, 10:24 AM Go to last post
6 175

Gotta make some changes and need help

I'm 36, former athlete and the only exercise I've had in the past four years is tossing my kids around and lifting beers & chicken wings. I'm not looking for vascularity or striations, but just now I sat down and felt pressure as my gut is now too prominent to not be felt as I seat myself. I...

cfspartan‎, 06-23-2017 08:45 PM
Today, 08:34 AM Go to last post
6 1,132

Gains without squats or deadlifts

Due to back problems looks like I maybe won't be squatting or deadlifting even in the future, so just wanted to ask your opinions on making strength gains without these two exercises. I'm 6ft 1" and 168lbs - 76kg. Started going gym about 5 months ago, just want to fill out a bit and get...

stevlor‎, 06-07-2017 03:16 AM
Today, 08:32 AM Go to last post
16 918

Fierce 5 Novice Routine Question

On the Fierce 5 Novice Routine, the information for increasing weight says: This may seem line a stupid question, but does that mean that literally you should not increase reverse flies over 15lbs per hand or increase by over 15lbs per hand?

minus123‎, Today 02:56 AM
4 155

Simple 5x5 and 5x2 rotation workout thoughts

Going to start a new whole body routine I just worked down on paper tomorrow. Used to doing really long sessions with a lot of body builder volume exercises thrown in. Decided to narrow the focus down to solely strength gain to try and prepare for a powerlifting competition I'm looking to compete...

Justkasey135‎, 06-18-2017 09:53 PM
5 297

Need suggestions for 2-3 workouts max.

Hey guys, due to heavy work hours/schedule, I can only get to the gym maybe 2-3 times a week. I work 10-12hrs a day and that's without commuting...I know its no excuse, but I don't have anything left in the tank when I get home. I also have a couple kids and it's tough to manage everything....

Used2Be‎, Today 06:03 AM
1 97

Can anyone help?

Hi everyone. I posted a thread on the sports training forum but realised that I might also get some advice here seen as though what I'm looking for isn't necessarily about rugby. I play rugby as an openside flanker. The main characteristics of the position is that you'd typically be the fittest...

Mason1197‎, 06-24-2017 07:11 AM
Today, 05:17 AM Go to last post
3 189

5/3/1 progression for bodybuilding.

Hello, I've been using linear progression for my main compound lifts and double progression for my accesories now for some time. I was thinking about trying the wendler 531 progression now, but I am not sure it would be "optimal" for bodybuilding. I am running an 4 day Upper lower split, with...

Benchmate‎, Yesterday 11:16 PM
Today, 04:33 AM Go to last post
9 218

Increasing weights versus time under the tension

I have a question, imagine that I can do 15 rep with 10kh weights, now my purpose is doing 10 reps. if I slow down and increase time under the tension I can just do 10 reps with the 10kg weights, so far so good, but does increase the time under the tension has the same effect for growing muscles as...

Mohsenfff‎, Today 01:15 AM
Today, 02:32 AM Go to last post
9 204

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