Post New Thread
Page 1 of 6 1 2 3 ... LastLast
Threads 1 to 25 of 145

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:

    4,118 62,549

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
285 Pages
1 2 3 4 5 ... 285
Yesterday, 09:22 PM Go to last post
8,549 1,405,357

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
Yesterday, 06:31 PM Go to last post
678 705,550

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
2,986 1,080,881

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
80 266,722

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
09-01-2020, 05:52 PM Go to last post
956 845,973

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
08-17-2020, 12:01 PM Go to last post
686 1,255,068

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 2,612,336

Mixing 5/3/1 with PPL with hypertrophy?

Hello, I am now considering doing a PPLPPLR split where the first 3 days of the week I will do a 5/3/1 structured program for the main lifts bench, dead and squats. For the other 3 days, I'd like to focus more on hypertrophy although I am not sure where overhead press comes in here. Any advice?...

simeditan‎, 09-25-2020 04:46 AM
Today, 01:07 PM Go to last post
12 965

Which kind of 'overtraining' is more harmful?

The consensus for the proper workout schedule (lifting) seems to be 3-5 days a week for 30 minutes - 1 hour Having said that, what kind of extended schedule (weightlifting) is the worst (leads to injury/lack of gains)? On the off chance there are, any benefits to an extended schedule? Ex:...

BigDsausage‎, Yesterday 07:02 PM
Today, 11:44 AM Go to last post
14 355

Straight Arm Pulldown after or before Lat Pulldown

Hey, I've got a question... Is it better to do the straight arm Pulldown before or after the lat pulldown. I dont really feel much of a pump in my lats from lat pulldown alone. Straight arm pulldown to finish off the lats works great. But some sources suggest you should do it before, to tire...

drunkenmaster1‎, Today 12:47 AM
7 241

What mobility exercises to to ?

I'm doing the AllPros Routine and seeing good results but Im wanting to do some mobility exercises especially shoulders. I also have issue with archilles tendon hurting every morning until I start walking on it. Where can I find simple mobility routine that will help me with my squats, bench,...

WeightSwinger‎, Yesterday 01:53 PM
3 213

How is this 5 days a week routine?

I was doing a PPL routine for a while now but I can't keep going to gym 6 times a week due to work, so wanted to step down to 5times a week. Is this routine good? I can't squat due to my injury and mobility issues that I'm working on with my physio so for now I have to exclude them. Will be adding...

ShadowCien‎, 09-26-2020 06:17 PM
Yesterday, 09:40 PM Go to last post
5 809

Body Building to Super High Rep Training.....

Has anyone tried switching training routines to the complete opposite, specifically Body Building to Super High Rep training and had any success with it? What were the results? What can I expect? Long Story short, I was once a really small guy 135 lbs soaking wet. Both of my parents have been...

WeightedDip‎, 09-26-2020 06:05 PM
Yesterday, 09:31 PM Go to last post
4 805

Thumbs up Help on workout routines with exercise

Wondering opinions on best routine 6 day for building muscle i am 185 5ft 10 diet 3000 calories a day 225 protein 200 carbs and 100 fat.. currently using whey protein gold standard creatine monohydrate fish oil pre-work out and bcaa's..goal weight 200lbs I have checked different programs... ...

roomarx‎, Yesterday 08:32 PM
Yesterday, 09:09 PM Go to last post
7 171

PPL too much for a novice?

Ok, I have an exercise bike, a bunch of 1" plates, adjustable dumbbells, an adjustable bench, and an ez bar in my spare bedroom/office. I started a focused weight loss program in early February, and went from 185 lb to 143 (meant to stop at 145) with lots of cardio and some unfocused garbage...

preslove‎, 09-28-2020 05:35 PM
2 Pages
1 2
Yesterday, 05:25 PM Go to last post
31 1,007

Looking for opinions/comments on this routine

I’m 21 years old, 190cm (6’3) and currently at 76kg (176.5 lbs). I currently workout at home (I have a bench, barbell and dumbbells – also planning to get gymnastic rings once I move to a new apartment soon), and been following this routine which I ‘designed’ for a month now – it compromises of...

Yduvoach76‎, 09-25-2020 01:57 PM
Yesterday, 04:04 PM Go to last post
11 1,147

Thumbs up Is the Arnold blueprint to mass good for beginning natural bodybuilders?

I have been going to the gym for the last 2 years, due to circumstances (COVID-19) I had to take a half-year break, and I got back into lifting 1.5 month ago. The schedule I used during these 1.5 months: Day 1 - Chest, Triceps Day 2 - Back, Biceps Day 3 - Rest Day 4 - Shoulders, Triceps...

OS26‎, Yesterday 03:28 AM
Yesterday, 02:11 PM Go to last post
11 484

Question PHUL 3-4 sets

So I just started doing PHUL, and the main compound movements are "3-4 sets of 3-5 reps". Obviously it means that I should start from 3x3 and increase the weight once I hit 4x5, but I still have questions... What's wrong with hitting 3x5, then increasing the weight and going back to 3x3? Is...

faithbrah‎, Yesterday 07:33 AM
Yesterday, 08:54 AM Go to last post
4 258

No Upper Chest Gains or Gap in Chest

Hey Guys, I’ve been working out for about 4 years now, and I’ve also noticed I seem to have quite an unusual shaped chest. I’ve been on a cut for 4 weeks now, and it seems my upper chest doesn’t have any line in the middle. Always do flat bench-press so that could be why! Is this purely...

CGeez95‎, Yesterday 08:19 AM
Yesterday, 08:40 AM Go to last post
2 263

Thoughts on this 3 leg day split

Been lifting for almost 10 years straight making gains from 170 to 240#. Now leaned out to 210. I have always felt my legs and back have lagged behind everything else. Thinking of attacking legs 3 times. Thoughts or suggestions on a split? This is what I came up with. Back Heavy Quads Chest...

amiller8185‎, 09-28-2020 07:49 AM
Yesterday, 08:04 AM Go to last post
6 610

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
Yesterday, 04:47 AM Go to last post
570 139,000

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
4 Pages
1 2 3 4
Yesterday, 03:18 AM Go to last post
97 7,340

Difficulty gaining and maintaining muscles. Please help.

Hello. Right now I'm doing a full body dumbbell routine at home because of Covid 19. I've been measuring my arms frequently and noticed that I gain muscle then lose it after some time. For the most part I'm not growing and growing. I'm growing then losing. I would like to know if you can help me...

derikedwin‎, 09-29-2020 03:56 PM
Yesterday, 12:32 AM Go to last post
3 477

Good Powerbuilding Routines?

Hey everyone. I’m really interested in the concept of powerlifting and bodybuilding hybrid routines but I’m not too sure what a good one would be. Ideally I want it to be 4 days a week. Thanks in advance!

CatsAndMice10‎, 09-29-2020 12:29 AM
09-29-2020, 09:36 PM Go to last post
12 645

Does it matter which exercises you start with for muscle growth?

Hello fellas, I just joined a new gym cause my old gym is packed because of covid, lot of people have free time. My new gym only has two squat racks which are constantly being used by dudes who take like 5 minute rests. My question is does it matter whether I start with the core exercise like...

2RDEYE‎, 09-29-2020 10:58 AM
09-29-2020, 06:34 PM Go to last post
13 517

[WTA] Can switch to ULUL? Start stalling on BP, OHP, Row

Hi everyone. Its me again. Im running Vikings fullbody workout for about 2-3 month now. Can i switch to ULUL instead? Reason is, i feel really fatigue to Squat then BP, ROW, OHP on the same day. Squat alone already deplete all my energy. ( i have sin, sometime i skip squat do to imagine how tired i...

ZeekTrytoBuff‎, 09-28-2020 08:21 PM
09-29-2020, 06:10 PM Go to last post
6 424

Smile My worktout after ~6 weeks with dumbbells?

I bought set of adjustable dumbbells (50Kg/120lb) about six weeks ago. I tried a lot of different exercises. And I end up liking these: Curl 3x10 Hammer curl 3x10 Standing press 3x10 Bend over row 3x10 Bench press 3x10 Bench fly 3x10 I would like to make a routine, that I could do 4x per...

HiAndy‎, 09-28-2020 09:44 PM
09-29-2020, 11:00 AM Go to last post
9 569

Street workout program

Hello This is my new program at the park, because i want to start the parc :) Workout A - Monday and Friday Pull up Dips Squat GHR Decline crunch

Jyka‎, 09-28-2020 07:05 AM
09-29-2020, 09:22 AM Go to last post
1 519

Push strength day question

Hey, I follow a PPL split 2x a week with the first 3 workouts being in the lower rep range with less exercises (strength) And the second 3 being higher volume. My question is about my first workout of the week, push strength. I’ve been making great progress overall, but my question is about...

ETG2020‎, 09-28-2020 07:27 AM
09-29-2020, 04:55 AM Go to last post
5 587

How do I stay Lean and skinny as a runner but get strong?

Hi everyone, College distance runner here. Just started the fierce 5 program 2 weeks ago. I run 70 miles per week. My nutritionist has me at 3500-4000 cals a day right now. im 5'9 140lbs. I would like to stay skinny/lean but get strong and toned as too much extra weight will affect my...

jwaza31‎, 09-22-2020 07:21 AM
09-28-2020, 06:23 PM Go to last post
8 1,355

Need Advice!

Hello! I was curious if someone was knowledgeable about workout programs and if they can help me optimize it. Just a preface, I have the muscle mass that I want - I am not looking to put on more. If I can put a bit overtime sure, but I'm pretty happy with what I have now. Now it's all about staying...

Fortestrength‎, 09-27-2020 09:33 AM
09-28-2020, 05:04 PM Go to last post
8 783

Proper substitution for squats in Fierce 5

I'm unable to do barbell squats due to back and knee injuries as well as a tendon condition, so I have adjusted the Fierce 5 program as follows: Workout A Bulgarian split squat: 3x10 Bench 3x5 Lying leg curl 3x8 Pendlay Rows 3x8 Calf raises 2x15/Tricep pressdowns 2x10 Superset Workout B

kurstc‎, 09-27-2020 05:30 AM
09-28-2020, 01:44 PM Go to last post
11 893

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