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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 07:27 PM
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12-02-2021, 04:25 PM Go to last post
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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
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11-28-2021, 09:35 PM Go to last post
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Sticky Thread Sticky: AllPro: A Simple Beginner's Routine part VII

Part 1:https://forum.bodybuilding.com/showthread.php?t=4195843 Part 2:https://forum.bodybuilding.com/showthread.php?t=133395553 Part 3:https://forum.bodybuilding.com/showthread.php?t=147447933 Part 4:https://forum.bodybuilding.com/showthread.php?t=155009423 Part...

nightanole‎, 11-07-2020 07:13 AM
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11-24-2021, 06:43 PM Go to last post
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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: http://forum.bodybuilding.com/showthread.php?t=121353501 ...

2020Wellness‎, 11-08-2012 02:07 PM
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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
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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
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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
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is it better to do full body workout a day?

Certain advanced bodybuilders can benefit from full body workouts 6 times per week. However, it’s not a common practice. Performing full body workouts every day might not be harmful depending on how you structure your training and the intensity in which you train with from session to session. ...

jerrybomen‎, Today 10:54 PM
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what can i drink to build muscle fast?

Building muscle takes time and consistency. Nothing will get you there fast(er) than your body is naturally able to through optimized training, nutrition and lifestyle habits. There are certainly supplements than can help you with the nutrition portion of things. Protein shakes are beneficial if...

jerrybomen‎, Today 10:52 PM
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what is the best 5 days workout routine?

A good 5 day workout routine would be an upper/lower workout or push/pull/legs workout performed in a rotating training day fashion. You could also do an upper/lower or push/pull split with a “weaknesses” day as your 5th training day in the week. I’d recommend avoiding the traditional body part...

jerrybomen‎, Today 10:50 PM
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how many days a week should i workout?

How many days per week do you have available to work out? That is the more important question to answer. Generally, to see progress 2-4 workouts are needed. 3-4 workouts per week is the sweet spot. You can train more frequently depending on your goals and experience level. However, at least 2...

jerrybomen‎, Today 10:48 PM
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how can a beginner build muscle?

By being consistent with their training, focusing on hitting each muscle group at least 2 times a week with an appropriate volume and weight for their abilities, and by progressing the weight used from workout to workout whenever possible. Be consistent. Train hard. Progress the weight. It...

jerrybomen‎, Today 10:44 PM
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how much cardio should a beginners do?

Cardio recommendations will be highly dependent on your overall goal. For most, it may not be even necessary to perform additional cardio. Focusing on progressing the weight used in your workouts and getting stronger over time will have a more beneficial impact on your body composition than cardio...

jerrybomen‎, Today 10:42 PM
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how much weight should a beginners lifts?

The total amount of weight someone should use is going to be different from individual to individual, and also exercise to exercise for each individual. Depending on the program, it might vary from set to set of each exercise based on the rep scheme. The general recommendation would be to...

jerrybomen‎, Today 10:38 PM
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what is a good gym routine?

A good gym routine is one that you enjoy, works your muscles with the appropriate frequency and volume for your experience level, and that you can be consistent with. This can look very different from person to person. Exercise selection for a good gym routine will train fundamental movement...

jerrybomen‎, Today 10:35 PM
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can you gain 10pound muscle in a month?

You can gain 10 pounds in a month. You can’t gain 10 pounds of pure muscle in a month naturally. 10 pounds in a month is likely during a lean bulking phase, especially for beginners. The muscle will grow fairly quickly, and if you’re coming off a fat loss phase, early weight gain will be from...

jerrybomen‎, Today 10:33 PM
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how do i schedule my workout

This all boils down to setting up and selecting workout programs that are both flexible and enjoyable. There is no perfect one way to set up training. It’s very subjective from person to person. If you only have 2 days where you’re able to make it to the gym, a full body workout makes sense. 3...

jerrybomen‎, Today 10:31 PM
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what are the 10 best exercise

The best 10 exercises for someone might not be the best 10 exercise for another person. When selecting an exercise to use, it’s important to keep your own abilities and goals in mind. Some people might be able to perform an exercise with no pain at all, while that same exercise might cause another...

jerrybomen‎, Today 10:29 PM
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what it the best workout schedule to build muscle

The best workout schedule to build muscle is a workout schedule that you enjoy and can be consistent with. In addition to consistency, it would be beneficial to have a higher training frequency if the goal is to build lean muscle mass. You’ll want to hit each muscle group either directly or...

jerrybomen‎, Today 10:26 PM
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what is the best workout routine for beginner? read

The best workout routine for true beginners is rather subjective to what the beginner is comfortable doing and their understanding of how to perform exercises. Their ultimate goal will also play a huge factor as well. Generally speaking though, beginners can start off performing anywhere...

jerrybomen‎, Today 10:23 PM
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what should a beginner do at the gym? pls read bellow

The best thing a beginner can do at the gym is seek out the help of a trained professional to assist them with learning the proper form of each exercise. Practicing the basics and establishing a solid foundation in terms of form will help a beginner lifter remain injury free throughout their life....

jerrybomen‎, Today 10:20 PM
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body part to work on that day

The answer to this question would assume that the person asking is referring to body part splits. In this case, the way you split your days likely won’t matter too much, as long as you work every body part throughout the week. There may be some benefit into ensuring you don’t hit chest and...

jerrybomen‎, Today 10:16 PM
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what is the best routine for gym?

The best routine for the gym is one that is flexible with your schedule and you actually enjoy. These two factors will contribute greatly to your ability to be consistent with your workouts. Consistency with your workouts and progressing as you perform them is what will lead to results. That...

jerrybomen‎, Today 10:14 PM
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can i workout 7days a week?

Yes, a cardio 7 days a week fat loss program can help you lose weight. However, it depends on the intensity of the workouts. Surprisingly, a study published in the American Physiological Society Journal showed that a daily cardio program with lower intensity workouts was more effective than...

jerrybomen‎, Today 09:56 PM
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best workout schedule

What is the best workout schedule? Here's a common schedule for this approach: Day 1: Chest and triceps. Day 2: Back and biceps. Day 3: Rest. Day 4: Shoulders and traps. Day 5: Arms. Day 6: Rest. Day 7: Legs. Day 8: Chest and triceps.

jerrybomen‎, Today 09:52 PM
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how to create work out plan

Think specificity in your fitness plan. Work a specific muscle, body part, or skill, and that's what's going to improve. ... Divide your days. ... Inventory your gym. ... Decide on a set-rep-rest scheme. ... Hit compound, then isolation moves. ... Choose the best exercises. ... Switch things...

jerrybomen‎, Today 09:40 PM
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5 basic workout

There are five exercises that are essential for functional fitness. Functional exercises are those that allow a person to perform the daily activities of life with optimum ease. Everyone needs to do them, beginners, seniors and the best athletes, in order to perform at our best. They are compound...

jerrybomen‎, Today 09:35 PM
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work plan

With benefits such as better quality sleep, a boost in brainpower, and increased levels of happiness, it's no wonder why exercise is a major part of your daily routine. The fact that you're getting up and out is a win in itself, but science and experts agree: There are loads of benefits to...

jerrybomen‎, Today 09:27 PM
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work hard

show some tips

jerrybomen‎, Today 09:24 PM
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Poll Poll: Do you deadlift on an at least near-weekly basis?

Conventional, sumo, dumbbell, hex-bar or any sort of added resistance to bringing an added resistance of dead weight from the floor to a full stand. For reference, I am totally and unashamedly of the conviction that the deadlift is King of Exercises. Just asking for a show of hands. :) ...

EliKoehn‎, Today 07:41 PM
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The SIMPLE truth about “progression”

You go in the gym. You pick up the 20 lb dumbbells for a warmup….no reason for choosing the 20s other than they are “light” and you can warmup without tiring your arms. After admiring yourself in the mirror and sending a couple of texts, you grab the 35s and knock out 12 reps. No reason for...

coachcalande‎, 12-01-2021 04:29 PM
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Whats the quickest possible way to put on size as a skinny person starting out?

Hi! I'm about to go ALL IN on bodybuilding for the next year. I'm 19yo, 191cm (6'3) and 65kg. I've been going to the gym every now and then, but never took it any serious. As a result, Ive gained enough strength to do all the exercises with proper form and some weight, but I'm still absolutely...

user9SYDYXYVIQ5‎, 12-01-2021 09:14 PM
10 592

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