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Forum: Workout Programs

What workout is best for your goal?

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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: ...

2020Wellness‎, 11-08-2012 01:07 PM
89 Pages
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Yesterday, 04:36 PM Go to last post
2,647 609,564

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
178 Pages
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Yesterday, 11:22 AM Go to last post
5,317 697,801

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
24 Pages
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04-17-2018, 12:06 PM Go to last post
694 255,413

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
17 Pages
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04-12-2018, 04:11 PM Go to last post
509 232,377

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
04-12-2018, 12:55 AM Go to last post
33 7,502

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
21 Pages
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03-03-2018, 07:07 AM Go to last post
628 790,885

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 1,753,192

Arrow Sticky Thread Sticky: General Forum Rules

Welcome to the Forums It is our hope that the members of the forums will help each other in providing motivation and information to those looking to reach their fitness goals. To protect our members and the forums, the following rules are effective in all sections. Please take...

ForumSentinel‎, 05-19-2014 08:12 AM
05-19-2014, 08:12 AM Go to last post
0 55,536

Lightbulb What's the deal with rest-pause sets?

Read thru a few studies, seems that from limited research (and short term research), 1RM was same between traditional sets and rest-pause, but hypertrophy/mass and endurance possibly improved with rest-pause. If goal is hypertrophy, rest-pause is at least more efficient (takes less time) even if...

ChairmanWaffle‎, Yesterday 06:26 PM
6 138

Body Recomp - Need Guidance

Background Story: I've been lifting on and off for around 10 years. When I was in high school, I was always tall but could not gain weight. Once I hit my 20s, I could pack on muscle and mass without a problem. I'm currently at 6'4" and ~ 245. I started out on Starting Strength after doing my own...

CROSSFIRE24‎, Today 02:50 AM
1 23

Volume & workout critique

Pull: Chin ups 4- failure Rack pulls 3x10 Db row 3x10 Bb wide conc curl 3x10 Face pulls 3x10 ************************.. Push: . Seated press 3x10

schley1996‎, Yesterday 11:14 AM
Today, 02:30 AM Go to last post
3 186

Post My Workout Program, Opinions and Advice please

Hello, first post ever on this site. I have been lifting on and off for about a year and I am ready to now stay consistent so I have made myself, from adaptations of other peoples programs, my own. I was just hoping for some opinions on it from the more experienced lifters. My current weight is...

LiamJoh75‎, Yesterday 03:30 PM
Today, 02:26 AM Go to last post
4 157

Starting Fierce Five tomorrow

Went ahead and built the program into BodySpace for myself to use and track. Only concern I have is my lower ceilings I may not be able to do full OHP, any suggestions like seated Military? Reading through the sticky last night I see it is really recommended not to sub the OHP as it is a compound...

CraigThoreson‎, 04-15-2018 02:55 PM
Today, 02:21 AM Go to last post
12 286

Tips on my workout

Hi All, Looking for some feed back/suggestions on my routine I'm looking at starting. I'm 30yr old, 260lbs, 6'4. Been lifting for about 6 months (worked out when I was younger but had a few years off) and want to step up my game and get euge. Each exercises is 5 sets of 8-12 reps...

fever888‎, 04-11-2018 05:29 PM
Today, 01:28 AM Go to last post
11 220

Hello i need advice please

So im needing some advice on my back workout, I've been hitting the gym after a 3 year layoff for 5 weeks now and seem some nice gains in strength and thickness (finally have my nutrition down :D ) However whats nagging me is my back routine Im only doing 2 sets of 15 warmup and 2x10 working...

Mbt1990‎, Yesterday 04:28 PM
Today, 01:24 AM Go to last post
4 116

Will HIIT after weight training kill my gains??

Hi, So I've been thinking of going to the gym 4x a week in the morning for my weight loss goals and after each session, I would perform a HIIT workout for 15-20min 3x a week(mostly on my upper days). For my HIIT workout,I normally follow those brutal workout programs put up on fitnessblender(if...

Pump1997‎, 04-16-2018 07:41 AM
6 176

Program for a Shift Worker

G'day guys, I work a very wierd shift roster. To simplify it, I work 5 shifts in a row (12-13hr days) and then I have 5 days off. Currently I work out 3 times during my 5 days off and once during my 5 working days. It turns out that on average I have 12-13 sessions per month. Attached is my...

Fitsy‎, 04-09-2018 02:22 AM
Yesterday, 11:54 PM Go to last post
27 616

I’m frustrated and not sure what to do. (Headaches when Squatting)

So I’m doing ICF’s 5x5 and I’m up to 145lbs on squatting. I’ve never did squats before and have been doing the program for about a month and a half. Well, two weeks ago, I had this ridiculous pain in the back of my head after a set of squats (NO, It’s not my breathing. YES, I’m hydrated) Well,...

Parthrax‎, Yesterday 07:54 PM
Yesterday, 10:46 PM Go to last post
4 149

Advice on workout needed!

I've been lifting for 3 months now. I'm still new and trying to figure it all out. I'm at a PF (I know... but it's cheap). I've been strict doing 6 days a week. I'm not seeing any noticeable results except I have been able to double my starting press weight. I am also taking a pre/post supp. ...

chabike‎, Yesterday 08:01 PM
Yesterday, 09:52 PM Go to last post
6 146

Regarding recovery time and my job.

Hey guys this might be a dumb question but I’m gonna fire away anyways! I’m an EMT and am frequently carrying people up the stairs who are anywhere between 125-600+ pounds. I know on these workout programs you should generally allow a muscle group adequate tome to recover before straining them...

Ak1131994‎, Yesterday 04:10 PM
Yesterday, 08:54 PM Go to last post
5 100

Post Question about bicep insertions

Was wondering whether someone with high bicep insertions (20% of length between elbow joint and start of delt being tendon). Could work on some other muscles to hide the fact that their bicep stops short of the end, when i mean other muscles though i'm referring to the muscles which form the...

hiamspoderman‎, Yesterday 07:01 AM
Yesterday, 07:58 PM Go to last post
4 209

İcf 5x5 vs fierce 5x5 for more bodybuilding goals

İ want to start icf 5x5 but ppl say it has too much volume. But im eating on calorie surplus so i dont think its gonna be a problem. And my main goal is bodybuilding asthetics. But fierce 5 look good too. İ dont know which type of routine should i do.

bzyspecial‎, 04-17-2018 09:42 AM
2 Pages
1 2
Yesterday, 07:31 PM Go to last post
39 617

3 day upperbody plan (no squats)

Hey y'all I've gotten fat pure and simple. Getting back into lifting when i have the time (pretty busy) And am primarily just lifting to look good again. I got up to 220, down to 210 atm. Goal is to get back down to 170 where i used to be. I've powerlifted, and done olympic lifting with...

gfreak‎, 04-16-2018 11:11 AM
Yesterday, 07:10 PM Go to last post
19 461

landmine programs?

Hi all, I have been doing a upper/lower and heavy/lighter 4-day-a-week routine for the past few years and I'd like to switch it up a little for a while. I am planning on picking up a landmine and a couple handles. Does anyone have a landmine specific program developed? I suppose its easy...

heckofagator‎, Yesterday 04:30 PM
Yesterday, 06:12 PM Go to last post
2 93

Do you lift to failure, or save strength?

Here's a quote from a Bodybuilding article. I get most exercises in the rep. range 6-12. But some, like the Zottman curl, typically goes like this: 12 reps. Couldn't do one more rep. 7 reps. Couldn't do one more rep. 4 reps. Couldn't do one more rep.

klbbr‎, Yesterday 09:37 AM
Yesterday, 06:12 PM Go to last post
9 241

Let’s squat 10 million pounds!

... in 2018 Since no one has made a squat thread this year, I thought it would be cool to do something a little different. So instead of just counting reps, multiply your reps by the amount of weight lifted, then add your total to the previous total. I think this will be more interesting...

Sweetums6000‎, 01-03-2018 08:42 PM
13 Pages
1 2 3 4 5 ... 13
Yesterday, 05:25 PM Go to last post
378 22,556

Wondering if I'm doing this right

Hey guys, so I've been practicing Lazar Angelov's Rest Reduction Training for the past couple of years. Here is a link to the original post: I've made the following adjustments to the routine and have been following...

BPH1994‎, 04-11-2018 09:43 AM
Yesterday, 04:32 PM Go to last post
13 373

Newb here.... and I've got questions

Relative Newbie here (been at it about 3 months) looking for some feedback. Seems that everything I read, and all of the IRL people I talk to have different & conflicting opinions because bro- science is ****ing confusing, so I, why not ask a bunch of random internet...

jcku1981‎, Yesterday 08:41 AM
Yesterday, 04:26 PM Go to last post
5 167

First timer, losing my mind

Greetings everyone. Actually not sure where to begin, not even sure if it's the right section to post all these questions I have but it seemed like the place. I am 27 years old and been living the anomie life for the past 5 years, mostly at home abusing substances. I never felt like changing...

Simulacruma‎, 04-07-2018 02:09 PM
Yesterday, 03:45 PM Go to last post
7 356

Difference in periodization?

I have a question about periodization, if whatever periodization method you choose to use has you adding weight to the bar every 3rd week, or something like that, would it really matter what you choose? you are basically adding weight just as fast on both types. Im mostly thinkig towards more...

thaiboxlj‎, 04-16-2018 06:13 AM
Yesterday, 02:37 PM Go to last post
9 321

I need a new routine

So I went gym for like 2 years but now I can't go gym . I am going to make a pull up bar with dip bars on it. I have a belt so I can find some weights or something to attach and do weighted . Mikez you do bodyweight bruh help me out.

needmoargains‎, Yesterday 02:19 PM
Yesterday, 02:19 PM Go to last post
0 103

My Routine Takes Too Long!

I was completing my lifting routine in about 45 minutes until reading, for muscle mass, one should rest 1-2 minutes between sets. Now, it takes me nearly 2 hours and I rarely break a sweat. Am I doing too much? I would actually like to work in more TRX but there's just no time. And I don't want...

David1138‎, 04-17-2018 03:50 PM
Yesterday, 02:11 PM Go to last post
19 331

Should i think of changing workout?

Hello i have been going to gym for 6 months. Stats: Benchpress: 50kg OHP: 30kg Squats: 65kg Deadlifts: 65kg Age: 16 (turning 17 4months)

SARazak01‎, Yesterday 01:13 AM
Yesterday, 12:43 PM Go to last post
4 239

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