Post New Thread
Page 1 of 7 1 2 3 ... LastLast
Threads 1 to 25 of 170

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:

    22,283 2,630,961
  2. Discuss Olympic lifting and your personal programs.

    Forum Actions:

    Forum Statistics:

    4,119 62,552

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
289 Pages
1 2 3 4 5 ... 289
Today, 10:02 AM Go to last post
8,662 1,425,681

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
32 Pages
1 2 3 4 5 ... 32
Yesterday, 05:43 PM Go to last post
959 862,758

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
23 Pages
1 2 3 4 5 ... 23
10-23-2020, 08:05 PM Go to last post
688 1,269,185

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
100 Pages
1 2 3 4 5 ... 100
2,987 1,095,604

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
23 Pages
1 2 3 4 5 ... 23
09-30-2020, 06:31 PM Go to last post
678 719,793

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
09-08-2020, 09:44 AM Go to last post
80 275,399

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 2,633,200

German Volume Training Question

For the chest day, of course you want to flat bench 10 X 10 but doesnt German Volume Training kid of neglect the upper chest with no incline movement?

pinfante‎, Today 12:48 PM
18 269

Bulking vs keep cutting to 10%

Hello, im 21 almost 22, been workin out for a while, also in the Army, im tryin to get opinions. Should i keep cutting to get to like 10% bodyfat to get the 6 pack or just bulk again up to like 200 lbs ish or so 2-3 months? Im 170 lbs 6'3 at the moment, about 13% bodyfat. Also going on a year long...

KingZD1‎, 07-10-2020 03:37 PM
Today, 07:47 PM Go to last post
8 2,066

Looking to get slimmer!

Hello all I'm writing this post because I just spent the last hour scouring this forum for some solid tips/advice I could utilize in my upcoming program and I've been bombarded with soo many contradicting opinions and I just wanted to make a post describing what I'm looking for and maybe someone...

Acromiller‎, Today 07:04 PM
2 29

Split Routine

I’m doing a split routine. 3 days then one off. Then the split repeats. So I am working every muscle group 2x in 7 days. My diet is spot on clean with high protein. No dairy. And good carbs. I am a traditional ectomorph at 5 feet 11inches and about 174 pounds. I now weight 180 eight...

acting123‎, Today 04:06 PM
Today, 04:14 PM Go to last post
1 97

alternative to face pulls/lat pulldown

hello, my gym closed due to covid, i can only work with a bench, rack, barbell and dumbbells, i need an alternative to these exercises face pulls lat pulldown (something other than barbell rows which i already do) something to work my calves i used to work my calves with 240kg with the hack...

Datboileg‎, Today 08:34 AM
14 236

Need Help Deciding Which Program To Run Next

To start this post off, I'm 18 years old, 6'0 and 190 lbs. Before, I've always messed around in the gym doing whatever and made a little noob gains. When the gyms opened up after quarantine I decided to run an actual program. I went with the nSuns 5 day split and this will be my 16th week running...

user5IE7SMKW1FD‎, Today 12:23 PM
Today, 12:29 PM Go to last post
1 141

Can't put on visible muscle

I've weight-lifted on and off over my life. Currently 44yo. At no point in my life except MAYBE when I was 21, have I felt like I really ever grew any substantial noticeable amount of muscle (and even at 21 it wasn't substantial). At best, I've gotten shredded and increase muscle definition but not...

lllllll‎, Today 09:43 AM
16 264

Beginner Starting with the Hard75 program

Hello, Time for me to get serious. I'm choosing Hard75 because I'm an all-or-nothing type person; I have NO middle ground. I do very well with daily routines, but not well at all with "some here, some there". I have loaded up with vitamins, minerals, meal plans, supplements, etc. My goal is to...

cameronhensley‎, Today 05:33 AM
8 245

Is Overhead Pressing 5x5 3x a week too much?

I’m currently trying to improve my OHP, and I’ve been doing it 3 times a week as 3 sets of 5, in the same day as rows variations and upper back work. It hasn’t been improving, I tried lowering the frequency to twice a week or even once and I got weaker. So is 5x5 three times a week ok? What do you...

Alexlarex‎, Yesterday 10:38 AM
Today, 08:19 AM Go to last post
7 369

Let's chase new totals for the end of 2020!

Following this recent thread: Let's see how seriously we can train until the end of 2020, and see who makes the most improvement. Show everyone you're the biggest dog on the block while also...

ECGordyn‎, 09-08-2020 08:47 PM
6 Pages
1 2 3 4 5 ... 6
Today, 06:11 AM Go to last post
168 18,151

Losing Muscle Fast

Hello, I am currently going through a bulking phase and strength training in my lower body to gain muscle, however I keep feeling like I'm losing my results. I am naturally skinny and even though I feel like I've started to see results if I don't eat as much just a few days or a week in a row I...

blackberryelf‎, Yesterday 11:59 AM
Yesterday, 03:30 PM Go to last post
4 345

Where do I go from here?

I have around 14 months of experience. Made GREAT progress but due to kids and busy life, I’ve certainly slacked and am not at my full potential but I definitely was out of the noobie gains beginner phase, but a lot of lifts besides deadlifts weren’t where they should be. I’m finally getting...

chrisferaom‎, 10-26-2020 08:42 PM
Yesterday, 12:50 PM Go to last post
21 627

Hockey + PPL Plan

Hey Guys, I’m following nSuns 5/3/1 6 day plan and also play hockey in college. We are only skating 3 times a week but with lifting 6 days i feel very fatigued. Would it be best to switch to doing the nSuns 5/3/1 3 days a week and upper/lower 2 days? Thank you!

userYC7SWVMQOAI‎, 10-23-2020 11:06 AM
Yesterday, 10:26 AM Go to last post
4 850

No Equipment Workout?

I know using equipment is a much more efficient way of working out, but are there any work outs out there that focus on exercises that require no equipment? I do have a gym at school, but I'd like to prepare at home first. Thanks for the help!

Flufeeh‎, 03-24-2010 06:01 PM
Yesterday, 09:26 AM Go to last post
5 1,096

Closed Gym - How to effectively workout at home?

Hi guys, title says it all. I have been lifting for a couple of years now, I was on 5/3/1 and was finally getting some good strenght gains but the italian government just closed the gyms. I own a 15 kg a 10 kg and a 5kg dumbbell and some pretty good power bands (100 kg resistance), is there...

Polst89‎, 10-25-2020 10:18 AM
Yesterday, 08:17 AM Go to last post
4 690

Is my push/pull solid?

Hi everyone! First time here. I created a push/pull/legs routine based on coolcicada’s and made my own personal adjustments based on his and what I’ve seen from others on here. Just would like some feedback! I will be doing it twice a week. Legs are solid, I just need feedback on push/pull....

steven318‎, 10-23-2020 01:51 PM
2 Pages
1 2
Yesterday, 06:44 AM Go to last post
35 1,839

Question How to build legs with lower weight

Hello, i need advice. My local gym is closed because of covid, so i train at my basement with what i have. I have problem with squats. Im not very strong, but im progressing and for squats i always did 4 sets and 8-12 reps with now around 280 pounds (130 kg) squat and 3 minutes rest between sets....

wariorpolni‎, 10-25-2020 09:31 AM
Yesterday, 06:23 AM Go to last post
6 688

New Here! Routine - Am I overdoing or missing something!

Hey all, New here but have been lurking the forums for years! I’ve been a runner/Mountain Biker all my life. I’ve been working out for 10+ years in the gym but only for the cardio and slight toning that strength training provided. A little over 3 months ago I started getting serious about...

Sputlegin‎, 10-26-2020 06:44 AM
Yesterday, 06:22 AM Go to last post
12 610

Average to Savage 2.0 or 5/3/1 variations

Wich one do you guys recommend for a late beginner/intermediate lifter and why? For strenght and size

Sl4y3rPT‎, 10-25-2020 04:02 PM
10-26-2020, 04:56 PM Go to last post
24 867

Is doing full body weight lifting in one day bad? Help please.

Little less than 3 months ago I started lifting. I'm trying to come up with an exercise program for myself. My job requires 12.5 hour days and it's a 2 week schedule of off/on days so it's hard to work out like I want. I never rest between sets. I do one body part with a different body part as...

RaymondSmuckles‎, 10-25-2020 10:21 AM
10-26-2020, 09:37 AM Go to last post
17 757

"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
270 Pages
1 2 3 4 5 ... 270
10-26-2020, 09:32 AM Go to last post
8,076 1,727,763

Switching from stength to hypertrophy- best plan for me??

I'm not a big forum guy unless I have a unique question, which I do now. Lifting for 5 years, the first 3 just doing my own thing, applying some principles like free weights vs machine but no system, no great gains. Then I found Mark Rippetoe, Starting Strength and became an adherent. I won't...

PrivateProperty‎, 10-26-2020 06:38 AM
10-26-2020, 07:20 AM Go to last post
2 500

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

****EDIT****** Let's OHP 3,000,000lbs in 2020 Replaces previous goal of 2,020,00lbs *************** Recreating ECGordyn's thread from last year. Same rules as before

OldFartTom‎, 01-01-2020 02:00 AM
20 Pages
1 2 3 4 5 ... 20
599 151,614

I feel like I got hit by a truck

I hit the gym two days ago for the first time since the pandemic was starting. I've got extreme DOMS on my arms, chest, elbows?, and shoulders. I use to lift regularly for a few years and had DOMS but never anything like this. I feel like a 75 year old man with arthritis (what I imagine that to...

Rhet000‎, 10-24-2020 11:48 AM
10-24-2020, 11:42 PM Go to last post
6 786

Exclamation Body like Spider-Man but Goal is Thor: Help!

What's up fellow gym goers. Im fairly new to this forum and I am looking for some genuine constructive criticism. I am 6'4 and roughly 185lbs. I have been working out for about 10 months. I started out as a total stick (see first pic for reference). My workout program has been Push, Pull, Legs,...

TallandLanky01‎, 10-23-2020 12:07 PM
10-24-2020, 11:28 PM Go to last post
5 948

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