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Forum: Workout Programs

What workout is best for your goal?

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  1. Post your workout journals online so others can see what you are doing and follow your progress!

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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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711 850,131

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
33 Pages
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Yesterday, 08:53 AM Go to last post
970 1,028,627

Sticky Thread Sticky: AllPro: A Simple Beginner's Routine part VII

Part 1: Part 2: Part 3: Part 4: Part...

nightanole‎, 11-07-2020 06:13 AM
17 Pages
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07-30-2021, 12:06 PM Go to last post
495 148,708

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
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3,021 1,235,794

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
24 Pages
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04-15-2021, 08:12 AM Go to last post
696 1,400,910

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
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03-17-2021, 07:01 PM Go to last post
84 356,323

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
10,927 2,853,915

At the point when you interface a record to Outlook, you'll enter your email address and secret word so Outlook can recover and send your messages. In the event that you change your email secret word, you'll need to change the secret key in Outlook so it can get to your record. You can likewise...

nichdwards‎, Today 03:04 AM
0 9

Post what is planking

Sometimes in the old days pirates used to get angry with a member of the crew and would hit them with one of the boards from the ship. When the crew member would fall on the deck they would say he got planked, hence the term planking. For other useful trivia like this please visit my blog.

401Delta‎, Yesterday 09:56 PM
Yesterday, 09:56 PM Go to last post
0 114

Advice on compound exercises to perform with bad shoulder and wrist?

My right wrist can't bend all the way back to even do proper pushups unless I close a fist. I can do dumb bell presses fine though. I have a bad right shoulder which usually stopped me from performing a barbell bench press and military presses in the past. Because of those issues, I am not...

desone‎, Yesterday 05:29 PM
Yesterday, 08:52 PM Go to last post
4 238


Planking is one of those exercises that we all love to despise and despise to adore. Check out the videos on planking below to learn how to do it correctly and get some amazing results! Video 1:*************.us/6873251 Video 2:*************.us/68732580695839

chimaosita‎, Yesterday 08:24 PM
Yesterday, 08:24 PM Go to last post
0 85

The Viking BareBones vs. Fierce 5

Which fullbody program is better? The Viking's seem to have a lot of sets and reps... would that be too much volume?

Soultrapp‎, Yesterday 05:13 PM
Yesterday, 05:20 PM Go to last post
1 161

Beginner Workout Program Review

Hi, I am a beginner when it comes to the gym and training. I have been going to the gym for about 2 months now, and have done a lot of research and learnt a lot about the gym through youtube and other sources. I have been looking for a workout program that suits my goals for about a month now, and...

GymBro2432‎, Yesterday 11:26 AM
Yesterday, 04:18 PM Go to last post
6 251

Help in overweight short term training program

Hi All, I'm currently 136kg (300lbs) and my starting weight was 165kg (363lbs) 5 months ago. After losing 29kg (63lbs), I can walk up my stairs to my apartment without breaking a sweat or being out of breath. This however I know is the start of my journey to never see this weight ever again....

stevierg‎, Yesterday 02:08 PM
Yesterday, 02:08 PM Go to last post
0 119

Opinions on simple routine for busy life

So I work very long hours and have a 1 year old and a 2 year old. I'm thinking of just doing this 2 to 3 times a week as I really don't have much time but still want to maintain a decent physique. Maybe 1 day on 2 days off kind of routine still pushing for progression Bench 3 sets Rows 3 sets...

safcpaul‎, Yesterday 09:02 AM
Yesterday, 01:11 PM Go to last post
8 343

GZCLP advice needed

Hey guys, longtime lurker, first time poster (made this account just to post tbh maybe open a log to keep me motivated) Im interested in doing GZCLP, haven't worked out decently in a long time. During covid not at all since gyms were closed and now a day here a day there without any routine or...

WesternGrizzly‎, Yesterday 10:38 AM
Yesterday, 10:38 AM Go to last post
0 148

Pyramid up weight/down reps or vice versa

Which method do you prefer & why? Maybe it varies for exercise selection, rep range, sets... assuming you’ve already ramped up to your work sets. Tried incremental pyramiding with squats yesterday with 12 reps on set 1, 11 on set 2 and 10 on set 3. 5lb jumps between sets. My idea was to bump...

Xpiro‎, 08-03-2021 07:26 PM
Yesterday, 10:16 AM Go to last post
3 301

What did YOU do today? Post your workout.

Here was my morning lift: Pre lift: Black coffee 6 eggs with cheddar and ham Oatmeal. *couple quick rounds of Apex Hit the garage gym

coachcalande‎, 06-05-2021 05:09 AM
5 Pages
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Yesterday, 09:49 AM Go to last post
139 22,161

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twothousendi‎, Yesterday 09:17 AM
Yesterday, 09:17 AM Go to last post
0 116

Let's Squat 5,000,000 pounds in 2021!

2018 we had a squat thread, goal 10,000,000. We got almost 4,500,000 that year if I remember right. This year, all free weight squats count: barbell, dumbbell, kettlebell, water bottles, bricks, backpack full of books, concrete plates, heavy pole, or anything you've got to squat. Just weigh it...

ECGordyn‎, 01-10-2021 05:24 AM
9 Pages
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Yesterday, 08:56 AM Go to last post
265 83,967

Thumbs up How to Build the Super Forearm Strength of a Pro Arm Wrestler

*************.us/6855941 Devon Larratt proved that to Shaquille O’Neal during a recent appearance on TNT’s Inside the NBA. Despite giving up roughly 150 pounds to the NBA Hall of Famer, Larratt, the reigning World Armwrestling League heavyweight champion for righties and lefties, pinned...

albrrekc‎, Yesterday 08:37 AM
Yesterday, 08:37 AM Go to last post
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halatmeriwo‎, Yesterday 03:57 AM
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cylinderboik‎, Yesterday 03:06 AM
Yesterday, 03:06 AM Go to last post
0 141

How do you know if you're in a caloric deficit? And how much exercise is "enough"?

So, this question might seem a bit dumb, but how do you know if you're actually in a caloric deficit? Using a macro calculator, is says for my height (5ft 7), weight (66Kg) and workouts (very intense 6-7 times a week) I should be eating 2500 calories just to maintain weight. So in theory, since...

Ddle‎, 08-03-2021 02:38 AM
Yesterday, 12:31 AM Go to last post
10 406

Arrow Planking tutorials

If there's one exercise we all love to hate and hate to love it is planking, see some videos on planking down below to know how you can do it the correct way..... *************.us/6863981 *************.us/68639880681105 *************.us/68639880681104 *************.us/68639880681103...

Arpit24792‎, 08-03-2021 09:26 AM
1 240

Calisthenics - legs

Hello, i want to ask about calisthenics legs training. I started calisthenics some time ago, just for basic strenght and hypetrophy. I definitelly want to train legs too, but i have 2 options. Option 1 = doing pistol squats. I can do good rep range, 6-9 pistol squat reps, so its ideal rep...

smitths‎, 08-03-2021 10:53 AM
08-03-2021, 06:00 PM Go to last post
2 257

Post Best ways to build muscles recommended by doctor.

Hey everyone So I found a youtube video in which a doctor reveals the only four ways to build muscles. I have been practising it for a couple of weeks and I think that it's quite helping. If you are interested in watching that video just type on youtube "Doctor Reveals The Only 4 Ways To Build...

Shashi2125‎, 08-03-2021 11:01 AM
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nahakepyari‎, 08-03-2021 08:43 AM
08-03-2021, 08:43 AM Go to last post
0 187

Core Workout

Hey, I'm looking for a workout specifically aimed at working the core muscles to do on my off-days (twice a week). I'm also looking for a little information about if I should workout my core like I workout my other muscle groups, with a moderate rep range and moderate weights, or with high reps...

kharneth‎, 08-03-2021 07:13 AM
08-03-2021, 07:36 AM Go to last post
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seleciwebsita‎, 08-03-2021 07:29 AM
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Smile Stay Tuned…Next Big Revolution Coming Soon!

The Revolution is Coming… Embark on the journey of becoming the best version of Urself!

delamiya‎, 08-03-2021 06:10 AM
08-03-2021, 06:10 AM Go to last post
0 238

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