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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 07:53 AM
236 Pages
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Yesterday, 11:07 PM Go to last post
7,051 917,102

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
30 Pages
1 2 3 4 5 ... 30
03-16-2019, 11:29 AM Go to last post
870 432,269

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
96 Pages
1 2 3 4 5 ... 96
2,861 727,194

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
21 Pages
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03-11-2019, 02:59 PM Go to last post
604 358,405

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
2 Pages
1 2
03-07-2019, 08:21 PM Go to last post
50 67,066

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
02-18-2019, 04:06 AM Go to last post
665 917,597

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 07:29 AM
11-21-2018, 07:29 AM Go to last post
0 8,588

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 2,062,146

Can't bench more than 60kg?

I'm 19, have been going gym for around 1 year now. Last few months I have been going about 4, 5 times a week doing different muscles each day. I have seen a big difference in all areas but I am stuck at lifting 60kg on the bench press, I go on my own and nobody I know goes there, so having a...

Bez36‎, 02-23-2012 09:45 AM
15 28,685

Do I need to feel the muscle working?

I recently started lifting heavier, aiming for 6-8 reps per set as to get good muscle and strength gains. However, I've noticed that the heavier I go, even if I can lift it with good (enough) form and complete all my sets and reps, I struggle to feel the muscle that I'm trying to target actually...

ArkI5‎, Yesterday 01:54 PM
Today, 02:23 AM Go to last post
17 278

Question Non periodized training vs periodization training for hypertrophy?

What is best? if your goal is hypetrophy would focusing on having enough volume and working hard enough, while increasing volume and intensity when you are able too be enough? or should you use a periodized system? What are the most important factors for hypetrophy? What type off...

GetReadyPhil‎, 03-14-2019 07:35 PM
12 469

Is this a good beginner fullbody routine?

So I heard a fullbody program is simple, and therefore well-made for a beginner. I found this program on a danish bodybuilding webiste, and would like to know your thoughts about it? Basically three times a week, A B A and then B A B. My goals are to get stronger meanwhile shredding a bit down (I'm...

messikruse‎, Today 01:11 AM
0 65

How do I go from THIS to THAT?

I’m the first pic, my trainer is in the second. For the past 6 months I’ve been training hard four days a week minimum, usually 6. Focusing on chest primarily, but throughout these 6 months I haven’t been able to shake the belly fat. How do I get the shred like my trainer? He recently switched...

BeastmodeLEE‎, Yesterday 08:33 PM
4 153

Cold showers post workout

Hello, i just want to ask - for the last 3 months im doing cold showers and i love it. Problem is that i saw videos and red some articles, when people saying that cold shower post workout is very bad for gains,testosterone etc. and best is to take hot/normal water temperature post workout and cold...

wariorpolni‎, Yesterday 06:30 AM
5 183

What would it take for an average person to get arms like these?

Is it even possible for the average person? What steps would be involved in getting arms this big?

Sal29‎, 03-17-2019 10:17 PM
Today, 12:51 AM Go to last post
13 460


Thats my new workout routine is it fine for an ectomorph like me Push 1 Bench press 3x6-8 reps Dumbbell incline 3x10-12 Cable fly 3x10-12 reps Tricep pushdown 4x10-12 reps overhead tricep press 4x10-12 Dumbbell shoulder press 3x10 Rear delt raise 4x10-12

csgogym‎, 03-17-2019 06:59 PM
Today, 12:43 AM Go to last post
11 266

What should I do to achieve this type of build?

I am a novice to lifting. I particularly like the larger shoulders and smaller waist of Elonas Penikas (@kingelonn on instagram). Is it likely that I would be able to replicate this type of build? If so, do you have any recommendations as to where to start? Attached are pictures of him and...

GShocked‎, 03-16-2019 09:19 PM
Yesterday, 11:03 PM Go to last post
29 796

Smile Advice needed.

Hi. I'm looking for some advice. I'm a 27 year old male, 6'3 inches tall and weight about 19 stones. I have a bit of a belly. I was previously fit and sporty until three years ago when I was injured. Should I be training to lose weight/fat first, doing things such as cardio with a calorie deficit...

Scottycninja‎, Yesterday 03:59 PM
Yesterday, 10:39 PM Go to last post
1 70

Fierce 5 ohp stall?

So ive been running fierce 5 for 2.5weeks im a beginner ( started training again on 1 feb 2019) But i cant progress my OHP (95) if i add more ill start arching back to turn it into a benchpress move. What do I do? Everything else im making a natural progress

Blitzilla‎, Yesterday 05:31 AM
Yesterday, 07:37 PM Go to last post
7 228

Can i train every second day ? (calisthenics)

Hello, i created bodyweight fullbody plan for me, main goal is hypertrophy. 3x Classic pull-ups 3x chin-ups 3x dips 3x push-ups 3x pistol squats 3x bridges 3x pike push ups 1x superset for abs

wariorpolni‎, Yesterday 10:24 AM
Yesterday, 06:04 PM Go to last post
1 101

Madcow 5x5 advanced

Do you use the same accessories for madcow advanced as you did madcow? Or none at all?

baseball007‎, Yesterday 04:48 PM
Yesterday, 04:48 PM Go to last post
0 73

Working out 3 days per week on consecutive days?

Hi I just want some advice/feedback on my workout routine... I've been hitting the gym for about 6 months now and pretty much the whole time I've been working out Saturday/Sunday/Monday doing a push/pull/legs split (I don't work Mondays which is why I do these days). I've tried going mid week...

JLW789‎, Yesterday 03:59 PM
Yesterday, 04:05 PM Go to last post
1 61

“Basic Upper/Lower For Mass”

This has been chalked onto my gym’s wall for as long as I can remember Looks pretty similar to every other decently balanced upper/lower Ive managed to find doing my research just now Think I’ll go ahead and run it, nice change of pace from my bro split which I now know is not the best way to...

idance4creatine‎, 03-03-2019 06:34 AM
2 Pages
1 2
Yesterday, 03:45 PM Go to last post
45 1,238


Workout Routine - PHUL with adjustment from a friend - progression will be 10lb a increase for lower body and 5lb for upper. edit - from what i can tell, 3 day full body like fierce 5 is better for beginners but I like to gym 4 days a week Do i need to make any adjustment? thanks WORKOUT...

Polandwatera‎, Yesterday 06:53 AM
Yesterday, 03:34 PM Go to last post
5 172

Tips on how to break through a plateau ? Currently doing this ppl after being on a 5/3/1 template for a while now. I’ve been stuck at 135 ohp for a couple months now and my bench is at 240 but still going up slowly as in I can do an extra rep etc. I’m using 5/3/1 as...

bojanglez34‎, Yesterday 11:51 AM
Yesterday, 02:16 PM Go to last post
2 129

First time running 5x5, but i just started cutting.

Hey guys so I've been lifting consistently for a year and I run push/pull/legs never really followed any programs though. I just ended my 9 month bulk going from 167 to 185(5'8). But now i just started a slow cut for the summer and I want to start running 5x5 since i never did this program before(I...

NesimDurmus‎, 03-15-2019 09:23 AM
Yesterday, 01:25 PM Go to last post
3 192


Hey guys, I've asked the community on Reddit and nobody seemed to know the answer. LD;TR I'm on a cut and used to massive volume. I like the volume, but it's starting to become very hard to recover. I star to feel like dirt throughout the day. I get crazy cravings that I'm not used to. I'm...

Fortestrength‎, Yesterday 06:47 AM
Yesterday, 01:23 PM Go to last post
2 134

Question about calorie surplus and workout regimen

Hey, I have started strength training approximately 6 months ago. However, I notice I'm already hitting a plateau with most excercises (for example, my benching weight has been 110lbs for about 2 months now). I was wondering whether that had anything to do with getting too little calories. I'm...

stormvdv‎, Yesterday 09:35 AM
Yesterday, 12:13 PM Go to last post
7 187

Review my Weight Loss program

Hello guys, I have been hitting the gym since October 2018, starting off as a complete newbie. The first three months were more of an educational period to learn the main exercises as best as I could. I am quite happy with my program now, but there's probably something I have missed or should...

Revvorc‎, Yesterday 12:12 PM
Yesterday, 12:12 PM Go to last post
0 86

Question for advanced bodybuilders/lifters

Intorduction- So I have been lifting my whole life in the fight against genetics as I was only 115 pounds in high school with an awful shoulder to waste ratio. I worked all the way to 170 pounds naturally within 5 years, afterwards completed a short cycle for 10 extra pounds to Max out at 180 at...

xrayoki‎, Yesterday 09:31 AM
Yesterday, 09:31 AM Go to last post
0 124

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 10:58 PM
5 Pages
1 2 3 4 5
Yesterday, 08:05 AM Go to last post
136 7,881

Question Cardio

Hi guys, struggling to fit cardio into my routine. Currently lifting 4/5 days a week. Would like to know if/when you do your cardio? Also do you do high intensity (intervals) or steady state? Cheers!

Gooner498‎, Yesterday 04:02 AM
Yesterday, 07:58 AM Go to last post
7 191

Rear delts twice a week ?

So I’m using this split - Upper/lower/pull/push . I’m isolating rear delts on pull training and on upper training day I don’t have any rear delts isolation exercises .. Is it ok to do one isolation exercise for rear delts per week ? Since they also get hit in the rows I do on upper and pull...

Orelabergel1‎, 03-04-2019 03:37 AM
Yesterday, 07:57 AM Go to last post
12 454

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