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Forum: Workout Programs

What workout is best for your goal?

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

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

nightanole‎, 10-05-2015 08:53 AM
263 Pages
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Yesterday, 09:26 AM Go to last post
7,862 1,127,282

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
23 Pages
1 2 3 4 5 ... 23
11-11-2019, 05:58 AM Go to last post
665 505,023

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 02:07 PM
99 Pages
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11-09-2019, 06:45 AM Go to last post
2,941 876,788

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
32 Pages
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11-04-2019, 05:52 AM Go to last post
937 610,430

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
23 Pages
1 2 3 4 5 ... 23
10-29-2019, 11:49 AM Go to last post
681 1,062,697

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
3 Pages
1 2 3
09-06-2019, 01:41 AM Go to last post
72 148,527

Sticky Thread Sticky: Am I overtraining?

In response to this question, asked several times per day in this forum, consider this: Due to a large number of variables from one trainee to the next, no one can look your written routine and declare it "overtraining" or "too much." Instead of posting your routine in all it's detail while...

ironwill2008‎, 11-21-2018 08:29 AM
11-21-2018, 08:29 AM Go to last post
0 38,952

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
365 Pages
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04-19-2016, 01:44 PM Go to last post
10,927 2,310,249

Question I'm thinking to go running right after I wake up. Is it Bad Or Good?

As the title says I'm thinking to go running right after I wake up in the morning. Will it be a problem that I wont have breakfast before running? I think that it will be worse if I eat breakfast and then run full stomach. Should I do something small just before I go run? I don't have enough time...

Laz28‎, Yesterday 09:50 AM
8 291

Can I combine Greg Nuckols individual bench, squat, DL programs?

Greg Nuckols has a spreadsheet of 28 programs that are for either bench, squat, or DL only. I’m curious if I can combine one of each to create a full program? I’m thinking of using this PPL split: Monday: bench Tuesday: deadlift Wednesday: squat, bench Thursday: rest Friday: bench Saturday:...

jacoberger‎, Yesterday 06:23 PM
Today, 04:04 AM Go to last post
6 185

Let's OHP 2,019,000 pounds in 2019!

All freeweight overhead presses count: standing or seated, barbell or dumbbell, strict press or push press. Warmup reps count. I'll start: 45x6 + 65x4 + 115x3 + 135x1 + 150x26 = 4,910

ECGordyn‎, 01-03-2019 11:58 PM
10 Pages
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Today, 02:49 AM Go to last post
290 61,634

Help with planning the next 4 week training block

Morning all, Just working out the weight and reps to do for the next 4 weeks training block. I've picked a lighter weight this time around so I'm training in a slightly higher rep range than before. What I can't decide is whether to use the following "Reps in Reserve" model, increasing the...

84creative‎, Today 02:48 AM
0 72

Weight increasing, measurements lacking

5’7”, 183lbs, 16%bf, 36yo male. I’m fairly new to lifting, I’ve always been more of a cardio person. The last six weeks I’ve been consistently hitting the gym and from everything I’ve researched, I’m eating correct. I’ve been following Nick Bare’s “The Bulk” program and I’m currently on week 5...

Goals101‎, Yesterday 11:41 PM
2 107

Rest week

Hey all Just wanted to know, I've taken a rest week and my body aches more than it did when I was training, what does this mean??? Does it mean I haven't been giving my body sufficient rest before? Thanks

YoyoZnz‎, 11-06-2019 10:52 PM
Today, 12:37 AM Go to last post
4 614

What bodyfat percentage can you cut to naturally?

By reducing calories and doing a bit of cardio and maintenance lifting, eating enough protein, what bodyfat percentage can you cut to? What happens at/past that point? I've been doing a lot of cardio, intermittant fasting as an adherence regime, and drastically cut down on my Calories (for...

peterm28‎, Yesterday 08:19 PM
Yesterday, 10:00 PM Go to last post
2 158

A Simple Bodyweight Only Bodybuilding Program?

What's the best program to follow at home for someone with no access to weights? Just a pullup bar? Looking to train 3x a week? Obviously bodyweight exercises but how much volume? Sets? Reps? Progression? Rests? Thanks.

Stenning‎, 11-09-2019 04:37 AM
Yesterday, 08:21 PM Go to last post
6 986

Am I training legs enough?

Currently I am doing a two a day workout by T-Nation. Mon - legs Tue - Chest n Tris Wed - Rest Thurs - back n biceps Friday - shoulders n abs Sat - rest Sun - rest

Aaron1919‎, Yesterday 06:31 AM
Yesterday, 06:11 PM Go to last post
10 391

Advice for cardio training

Hey guys, so i've recently started cardio last month. I loved running as a teenager, i ran 2 miles a day in my late teens, but through work i ruined my knees so running is a no-no for me. But i've started gradually doing incline walking and stairmaster 6-7 days a week. I worked up to 40 minutes...

2RDEYE‎, Yesterday 03:09 PM
Yesterday, 05:31 PM Go to last post
7 214

Any crucial difference between Lat Pulldowns and Pullups?

I have been doing Fierce 5 Novice for about 18 weeks now, and I tried doing pull-ups in replacement of the last set of pulldowns for the past two weeks. I feel like I can feel my lats being worked more on pull ups, but I don't want to give up lat pulldowns completely. Would doing 2x8 of lat...

schoolstrength‎, Yesterday 01:38 AM
Yesterday, 02:50 PM Go to last post
9 501

Bulk or Lean Bulk?

My goal is to hit a 315 power clean and 600 deadlift at around 185lbs, then lift 1x a week to maintain and spend the rest of my time on MMA. Maxes are 385 squat, 235x5 bench, 470 deadlift at 195lbs after 13 months of lifting. About 4 of those months were wasted trying to cut or missing weeks from...

mobp‎, Yesterday 01:37 PM
Yesterday, 01:46 PM Go to last post
1 186

Recommendations for split?

Hi all. So I'm 15 years old and have been lifting for around 16 months. I'm 76kg, 179cm. I've seen the best gains of my life so far and have been running a PPL split for around 7 months. I wanna switch things up and experiment a bit more. What would you recommend for me considering my experience,...

alexallaire‎, Yesterday 10:59 AM
Yesterday, 12:25 PM Go to last post
5 230

Advice for intermediate to build more muscular body

Hey i wonder with which exercises i should start according to my body type and the level of advancement that i have made (i will post link to images below) I used to workout at gym for more than 2 years with breaks then i stopped and started climbing on boulders. Now i want to go back but I...

OmgLOok‎, 11-11-2019 11:51 AM
Yesterday, 10:35 AM Go to last post
8 652

Working shifts and Training what routine?

I have recently changed shift patterns at work which has messed my routine up. The new shifts are 12 hours long nights and days 6 to 6. After the round trip it takes away my time where I usually trained. So the new pattern I am facing is literally 3 days in a row each week where I am off work and...

Beavertown‎, 11-10-2019 04:20 PM
Yesterday, 09:23 AM Go to last post
4 536

Good way to build endurance?

I've been doing push pull legs for a while now, but i want to bring my endurance/cardio up. I've thought about going on a run with intervals (2 minute run - 30 second walk) and doing that twice a week, at least. Is that a good idea to bring up my endurance, or should I run more frequently?...

Milkboi‎, 11-11-2019 07:35 PM
Yesterday, 08:15 AM Go to last post
7 388

Rate my workout routine

I am a teenager and my body works best with high volume and high frequency as I recover very quickly. I don’t train legs as I first want to build my upper body for the first few months of training. Here is my routine: Monday, Wednesday, Friday = chest and back day 5 sets incline bench press...

Fawaz29‎, 11-08-2019 09:49 PM
Yesterday, 04:46 AM Go to last post
4 1,008

Post Application of AllPro Workout

Hi everyone, I wanted to let you know that we have created a new "AllPro Workout" application inspired by AllPro user training. I'm happy because I'm sure it will help many forum users. At the moment it is only on Android and is in English or Italian, but the moment we see that the application...

DevAlexP‎, Yesterday 04:02 AM
Yesterday, 04:02 AM Go to last post
0 248

Smile Are weights too early

Hii I'm 18 yrs old & my exams are ending soon (end of this month!!) and I'll have 7-8 mths of free time, which i want to spend on fitnesss i was worrying that it may be too early because my only fitness exp is w running and cardio from my basketball training and a bit of legs trng in the gym. I...

eveeeli‎, 11-11-2019 09:06 PM
Yesterday, 02:37 AM Go to last post
6 395

Fierce 5: What's 'failing'?

Rudimentary question here. Been doing Fierce 5 with good gains. Started with bench 185@3x5. Up until about 210 pounds I was able to do the same reps throughout the three sets. As the weight has gone heavier it seems the movements take more out of me and for several weeks, on all my movements...

MedicalAuthor‎, 11-04-2019 03:49 PM
11-11-2019, 10:31 PM Go to last post
16 1,383

How many times a week do I need to do cardio?

I'm trying to bulk, and add muscle mass. I weigh 66kg and I wanna get to at least 75 or 80kg. But at the same time I need the cardio to get rid of my body fat. How often do I need to do cardio?

Annihilator17‎, 10-31-2019 04:49 PM
2 Pages
1 2
11-11-2019, 03:00 PM Go to last post
38 2,334

is training legs only while having upper body injury a good idea?+couple of questions

alright hello everyone and thanks for trying to help i have a trapezius injury,the injury is not too serious but i have to rest it so i cant weight lift using my upper body and i cant do body weight training and all those stuff now since it takes alot of time to heal (im already rested for...

Teyo32‎, 11-08-2019 03:45 PM
11-11-2019, 12:47 PM Go to last post
2 1,002

Can I train by using isolation exercises being an athlete?

I play soccer in Argentina where strength training is not very well done in sports so I have to do it on my own. I’ve been training for months with Squats, Deadlifts, lunges and hip thrusts, and I do it pretty near failure but I feel tension distributed between muscle groups and I don’t get to hit...

Alexlarex‎, 11-11-2019 11:37 AM
11-11-2019, 11:58 AM Go to last post
1 328

Lifting weights and BW correlation

I have to admit; this won't be easy to ask it, not only because of English not being my native, but also the logic behind the question is a little bit odd, but still something does not match here. Ok, when we check the workout programs, solid ones generally base on bulking to be able to lift...

Mertcann85‎, 11-11-2019 05:18 AM
11-11-2019, 11:43 AM Go to last post
8 534

Arms are lacking. Help?!?!

As the title says, my arms are lacking. I am 29, 6'3 and weight right at 200lbs. I have always been "skinny", but ave been working out for about 7 months now. My starting weight was 160. Obviously most of that weight gain was just filling out. I feel like I am making good progress on everything...

Aggressor27e‎, 11-11-2019 04:32 AM
11-11-2019, 10:10 AM Go to last post
3 531

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