Post New Thread
Page 1 of 28 1 2 3 11 ... LastLast
Threads 1 to 25 of 677

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:

    4,090 62,487

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
87 Pages
1 2 3 4 5 ... 87
2,606 597,932

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
175 Pages
1 2 3 4 5 ... 175
5,225 680,139

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
17 Pages
1 2 3 4 5 ... 17
03-19-2018, 07:14 PM Go to last post
503 221,814

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
23 Pages
1 2 3 4 5 ... 23
03-19-2018, 07:55 AM Go to last post
678 238,432

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
03-17-2018, 02:28 PM Go to last post
14 2,113

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
1 2 3 4 5 ... 21
03-03-2018, 07:07 AM Go to last post
628 778,827

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 1,727,131

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 54,156

Should i Stop Dreaming about good physique if i workout 3 days a week?

Hi, im 25, office guy, for 11 months of GYM, ive done regular workout. after that i have started missing some days.. due to office work and sometime tired.. im sure that in 13 months, i have learnt alot about way of exercise like achievement of Muscle and Mind connection..But im still learning,...

learner148‎, Today 04:35 AM
Today, 01:08 PM Go to last post
5 215

How long to run Fierce 5 before switching to UL

How long would you run F5 before switching to the UL F5? I’m mainly asking because I am thinking the old knees and shoulders will do better with legs 2x a week compared to 3

Ckdjim‎, Today 12:49 PM
Today, 12:58 PM Go to last post
1 13

Program I created to gain strength in compound movements more frequently, thoughts

I've raised my compound lifts well with split training, or once a week type training but they have slowed down drastically & I think I'll be able to raise them a lot quicker If drop the volume & train the compounds more often, So I want to gain strength in these by doing them more frequent. ...

cthunder0‎, Today 11:46 AM
Today, 12:57 PM Go to last post
1 75

Good upper lower split

Doing ppl 6 days I want to switch to upper lower Because it will give me more free days I know about fierce 5 upper lower And found a strength hypertrophy upper lower split Which is better? To be honest I'm liking the second one more😅

Marwan4449‎, Today 02:10 AM
Today, 12:23 PM Go to last post
7 224

9-10 exercises per muscle group program. Is that proper?

my trainer set me up a program that involves me doing 9-10 exercises for each muscle group (3 sets), and involves 5 seconds of rest inbetween just wondering if thats proper, because it just feels repetitive. for example, in my biceps exercises, i have dumbbell curls, barbell curls and...

btzneb‎, Today 10:28 AM
5 123

Smile 3 Day Split Workout for a Skinny Guy? :D

So... I'm turning 18 in 2 months, 6 ft / 183 cm tall, 138lbs / 63kg... You can imagine how I look right now ( I got some gym experience (I did 5 months 1 year ago but I had some medical issues that wouldn't let me go to gym anymore and from 70kg I went to 58.8kg) so my exercise...

1337TKO‎, Today 11:43 AM
Today, 12:00 PM Go to last post
1 56

Best Program For Strength Gains?

So I've been running a decent amount of volume training with intensity but not as frequent in other words I only do my heavy compound lifts once a week, Anyways Im taking some time off from high volume spending hours in the Gym a night doing a FBW or 1 or 2 muscle groups, since i'm doing this I'll...

cthunder0‎, Today 11:25 AM
Today, 11:33 AM Go to last post
1 76

Cool Let’s Pull 50K Deadlifts in 2018

All Conventional/Semi-Sumo/Sumo Deadlift repetitions: Count all reps including warmups. “The meet don't start until the bar hits the floor” Don Blue

Nebamartinez‎, 01-06-2018 11:50 AM
6 Pages
1 2 3 4 5 ... 6
Today, 11:27 AM Go to last post
163 7,715

Critique on program from Max's challenge

Hi all, This is the program from the Max's challenge 'lean advanced'. I thought id put it up in here to gauge your opinions on it. It is designed as a body recomp program and this is the first 6 weeks only. It changes after that but this part is, i guess, to build a base of lean muscle and...

Bargeworth‎, Yesterday 04:47 PM
Today, 11:12 AM Go to last post
8 213

Are my rep ranges appropriate?

Hey everyone, just looking for feedback on whether my chosen reps per exercise are fine or not. I try to aim for a variety of reps within the 6-12 range, with the main lifts generally in the lower portion of that range (6-8), assistance lifts somewhere in the middle (8-10) and accessory lifts at...

dairycorncarne‎, Today 12:09 AM
Today, 11:11 AM Go to last post
4 229

Let’s squat 10 million pounds!

... in 2018 Since no one has made a squat thread this year, I thought it would be cool to do something a little different. So instead of just counting reps, multiply your reps by the amount of weight lifted, then add your total to the previous total. I think this will be more interesting...

Sweetums6000‎, 01-03-2018 08:42 PM
11 Pages
1 2 3 4 5 ... 11
Today, 11:04 AM Go to last post
310 15,892

Unhappy Fat Guy Wants to Be a BB

Long time reader here. Let me Introduce myself and I am 44 years old male who is 320 pounds 6’4”. Lets just say I’m 35 percent fat. I have been lifting without rhyme or reason for probably 27 years. I had an appointment with the endocrinologist where I am hypothyroid and I was devastated by my...

Nightfly‎, Today 09:47 AM
Today, 10:57 AM Go to last post
1 46

Changing rugby positions - losing weight/increasing strength

Hi guys. I’m not sure how much any of you know about rugby league but most of my I’ve played as a loose forward/lock. I was always quite tall for my age but I must have stoped growing quite early. In that position there’s a lot of contact involved so you need to have a bit of size. I’m not...

Jonsey2727‎, Today 10:47 AM
Today, 10:56 AM Go to last post
1 33

Unhappy Was just about to start cut - patella femoral syndrome (rip knee)

Heya, As the title sais I was just about to start my cut for the summer (~5kgs) and get on a 4 day Upper/Lower split combined with cardio/abs on the off days, but am now completely hindered by my knee. I was out running this monday and my knee completely shut off with a sharp pain that disabled...

Amorlusse‎, Today 09:20 AM
3 131

Need Advice: Training to Increase Weight/Muscle

Hi, I'm new here and never posted before. I would like some advice. My main goal is getting a bigger chest however I realize I need to focus on all body parts. I'm currently 24 years old I've started working out in the summer of 2015 and wasn't getting any progress. I re-evaluated my plan then...

Arod4201‎, Today 10:01 AM
Today, 10:40 AM Go to last post
4 116

"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
234 Pages
1 2 3 4 5 ... 234
Today, 10:33 AM Go to last post
7,006 1,035,000

Thumbs up Going to the gym Friday , Saturday and Sunday ?

Lets start off first I do construction work Monday - Friday so throughout the day I do either some heavy lifting or labor work no matter how big or minor it is depending on the job. With that being said I get up at 4:30 am and get home late verys day to day but by that time its either to late or...

invadingtoaster‎, Today 09:21 AM
2 100

Cardio confusion. Need advice please.

Hello, been coming to body for awhile now between here, scooby on YouTube, and Marc lobliner I usually can find an answer but today I’m stumped so I signed up. Long story ahead I apologize but because how complicated all this is becoming I figure I’ll type it all out. Any help...

Johnnyconquer‎, 03-19-2018 05:00 PM
8 273

Push Routine/ Overtraining?

Hey guys, just implemented a new push / pull/ leg split routine. Was wondering if you think my push routine is too much on the shoulders or tri's, wondering if I should add more, keep it, or remove some sets. 4 sets, 4-6 reps: flat barbell bench 3 sets, 12-15 reps: incline flys 4 sets, 8-10...

Colin333‎, Yesterday 06:23 PM
Today, 08:13 AM Go to last post
5 210

Cool Friend advised this program for me. What do you think?

hey guys I came across this program. squat 3x7-12 back (wide grip lat pulldown/wide grip cable row/wide grip pendlay) 3x7-12 chest (bench/flies/hammer) 3x7-12 triceps (skullcrushers/dips/rope pulldown) 3x7-12 biceps (dumbell curl/barbell curl/pullups) 2x6-10 core (rope behind head...

oim8ey‎, Today 08:11 AM
Today, 08:11 AM Go to last post
0 94

I have three months off to workout but how?

Hi guys and girls , I am 18 and I will have finished my A levels at college by the start of June and thus will have three months off with nothing to do untill i Start my Apprenticeship. I have noticed , although I am still relatively slim and maybe at first glance look healthy (probably still a...

Harry1233‎, Today 07:46 AM
Today, 08:09 AM Go to last post
2 94

What would someone's physique look like if they only did this program?

What would someone's physique look like if they only did this program for the rest of their life? (Assuming they do this with a good diet) Workout A Squat 5x5 Bench Press 5x5 Barbell Row 5x5 Weighted Dips 3x5 Skullcrushers...

PauloDybala21x‎, 03-19-2018 01:54 PM
Today, 07:24 AM Go to last post
12 533

Advice and critique on new split?

Hello!! Currently 5' 7" at 161 lb sitting at ~12% body fat. Im trying to cut down to 10% by May/June. Ive been doing a full body routine at the gym for the past two months now and am now looking to switch to a split to hasten my progress. On the days I don't go to the gym, i jump rope, jog or...

kwakjames5‎, Yesterday 07:50 PM
Today, 06:16 AM Go to last post
6 243

How long should I be bulking, when to start cutting?

I have been bulking for around 7 months, started from 73kg, now at 80kg. Picture for the progress - At the moment eating 3200 kcal and started around 2500-2600, basically each month added 100 cal and got 1 kg heavier. During this period I have been doing stronglifts...

tomjones33‎, Yesterday 06:48 AM
Today, 06:14 AM Go to last post
10 352

Trying to Build Muscle - Is this working?

Hi, I'm 19 years old, 6'4 (195cm), weighing about 172 pounds (78kg), and have decided I've had enough of being skinny. I'm hitting the gym around 4 times a week. Each day, I try to work close to every part of my body, with special attention to arms (especially triceps). Typically, I keep...

NotPaul‎, Today 01:27 AM
Today, 05:01 AM Go to last post
4 207

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