Post New Thread
Page 1 of 23 1 2 3 11 ... LastLast
Threads 1 to 25 of 575

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:

    22,051 2,624,960
  2. Discuss Olympic lifting and your personal programs.

    Forum Actions:

    Forum Statistics:

    4,101 62,532

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
208 Pages
1 2 3 4 5 ... 208
6,221 808,059

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
93 Pages
1 2 3 4 5 ... 93
2,772 670,863

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
22 Pages
1 2 3 4 5 ... 22
09-18-2018, 08:16 AM Go to last post
650 858,305

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
27 Pages
1 2 3 4 5 ... 27
09-18-2018, 12:58 AM Go to last post
798 346,680

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
18 Pages
1 2 3 4 5 ... 18
536 296,589

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
09-05-2018, 05:24 AM Go to last post
44 37,195

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 1,903,669

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 65,287

Fierce 5 intermediate routine starting weights

Hey tomorrow i will start fierce 5 intermediate upper lower routine but should i start light as i did on novice program ? i dont want to wait a month to reach the weight that starts to pushes me , i feel like its time waste. I already did 4 days deload to rest my joints, muscles etc. is it okay if...

felsoo1‎, Today 03:07 PM
Today, 03:07 PM Go to last post
0 5

Question Is my workout plan good? over-training?

I haven't had feedback on my workouts. I got my diet on point and perfect for me. Now, I want to see how my workout plan is. I like to workout out early in the morning for an hour and 30 minutes at the most. I made this PPL workout plan with some abs exercises included. How is it? Sunday: Pull...

Oblivion2500‎, Today 03:01 PM
0 10

This is enough?

Ab work 2x15/Bicep curls 2x10 Superset (I don’t care what ab work you do) Only 2x15 Ab work 2 times a week? Can I do more? I workout everyday should I do abs sessions after every fierce workout? Can I do cardio? Sure! I would advise doing cardio on days you aren't going to the gym to lift...

fitmon1‎, Today 04:23 AM
9 230

Strength & Hypertrophy - Critique This Routine(s)

Hi Guys, As a novice my trainer put me on a bro-split & I have the feeling there’s still a lot of strength to be gained. However, I want to keep the volume on assistance lifts high as a means of preserving muscle / keeping up the workload. So, I want to experiment with 3x5 on the compound lifts...

DutchTeamUltra‎, Today 02:44 PM
0 11

Anybody run/ran Frank Zane's Growth Program?

I'm thinking about running Frank Zane's growth program for a couple months. I'm curious to see if anybody here has ran it and what their experience has been. Thoughts/opinions on his workout are welcome of course.

UltimateLF‎, 05-06-2018 09:13 AM
26 900

20% Body Fat ----> Cut or Bulk?

Iv just started training again after 2 and a bit weeks of not training or following a nutrition plan and have 19.9% body fat, a weight of 84.8Kg (187 pounds), Muscle mass of 39.6% muscle mass and 5% visceral Fat. Prior to going away for 2 and bit weeks i was about 16.8% body fat, a weight of...

Holland76‎, Yesterday 04:14 AM
9 329

"Fierce 5" Comprehensive Program List

I began designing the "Fierce 5" series because I wasn't completely satisfied with the majority of 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 nearly all of them lack what I’d consider proper...

davisj3537‎, 07-08-2014 07:03 PM
251 Pages
1 2 3 4 5 ... 251
7,503 1,188,579

Should i switch to intermediate program or run 5/3/1 for beginners ?

Hi folks !! Stats:18 years old 1.88 height 90 kg I run stronglifts 5x5 for 4 months in the past i get amazing results in the beginning but after that i start stalling, i deload more than 3 times didnt work so i started running other programs like icf 5x5 , but i couldnt progress on icf, i...

felsoo1‎, Today 02:04 AM
Today, 11:55 AM Go to last post
16 418

Aiming for 12x130kg bench press

Hello I would like ask some guidance/ tips for programming. My aim is to do 12 reps on 130kg in bench press. Lately i (3 months ish) i been doing alternative cluster sets, like last monday i did sets 4x6 + 3x6 + 3x6 ( 1,5-2min and 5 min recovery), so i combined i did 10 sets of six reps. My...

Musclemurlock‎, Today 07:54 AM
4 120

squats and deadlidt once a week

hey guys, my training routine is A- upper- strength B- lower -strength x- rest A- push- hyperthropy B- pull- hypertrophy C- legs- hypertrophy in my strength routine i do squats and deadlift, and in my hyper routine i do stiff/RDL and lunges instead of squats. i want to know if its good...

dan129834‎, Today 07:07 AM
3 114

I think my "trainer" is having me do too much... Any advice for a beginner?

So I've always been a scrawny guy and I finally decided to do something about it. I joined a gym in town and am talking to the owner there about a workout plan. Let me preface this by saying I am in a small village in a 3rd world country, so my equipment and food choices are very limited. I also...

halfstride‎, Today 10:06 AM
Today, 11:02 AM Go to last post
2 118

Angry No progress 3 months after cutting. Wtf am I doing wrong?

After 3 months of cutting from 68.7kg to 64.3 I was no longer able to do 4 sets of 6 with 70 kg. I had to use 62.5kg. But for some reason I don't understand, My 1 rep max on the bench was still the same at 80. But I then decided that I wanted to bulk again, and I have been doing so now for 3...

3mill‎, Today 08:13 AM
1 102

Question Track PR lifts. What do you use?

Good day guys! I have been keping track of my PR in an IOS App called tracker. But it doen't link to facebokk or a website. Last week my phone died and I lost few weeks of PR because my latest phone backup was not recent... :( My question to you is where (website for example) or which APP...

MaxG1986‎, Today 08:15 AM
2 85

Skinny Fat- looking for workout program

Hi, I'm looking for a workout program where I can bulk and gain muscle but I also want to gain some athletism. I wish to be in the right shape for sports and so I need a workout program that will help me achieve this. Any recommendations?

Ninjaii‎, Today 06:54 AM
1 80

Home workout plan for a begginer?

Hey guys, I'm new here and I'm looking for an advice on a home workout plan. Now, I do have a pair of dumbbells and a ****ty narrow pull-up bar ( can't do wide grip pull-ups on it really ), but I don't have anything that would substitute a bench. I have no access to a gym for the next 4-5...

wwzxc‎, Today 06:14 AM
1 78

Question Finally starting

Hello guys, I am finally planning on starting to workout, I am going to a gym where there is no personal trainer that I can ask for an advice, also unfortunately, I saw a lot of workout programs/ plans etc.. and almost none of them is 1% similar to the other one, and I am confused which one to...

Amaterasuo‎, Yesterday 08:35 PM
Today, 05:41 AM Go to last post
2 130

Advice for calf muscle training (Physically challenged)

Hey folks, I'm a spina bifida(paraplegic) seeking assistance with developing my calf muscle. As a part of my physical inability, I am unable to do a calf raise, which I believe is a primary means of growing/activating the muscle. Are there substitutes for training calf? that do not need a...

Commshep‎, Today 04:04 AM
Today, 04:04 AM Go to last post
0 147

Looking for next programme (just done icf)

Hey guys, I've been running Jason blahas ICF 5X5 for 4 months but now I'm getting to the point where I'm stalling, so I think it's time for a change! Anyone have any suggestions where to go next? Push pull? Novice/beginner Cheers guys

ben911122‎, Today 03:12 AM
Today, 03:38 AM Go to last post
1 94

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
21 Pages
1 2 3 4 5 ... 21
Today, 03:09 AM Go to last post
624 53,470

New but not New to working out

Hi, I am new, but not new to working out. I would like you all to give me suggestions on what program I should do cause I am too lazy to read the sticky section.....Plus, I may or may not even listen to any of what you suggest.... AND GO..... :D :D :D

Squid24‎, 09-18-2018 02:59 AM
Today, 12:39 AM Go to last post
27 787

on 6 day PPL routine, want something more hypertrophy based after

On a 6 day PPL routine from the reddit program. Im nearing 1/2/3/4 for reps and when I hit them I'm thinking of going after soemthing for hypertrophy based, my arms and shoulders are really lagging behind size wise and was wondering if any one out there has found success in hitting those lagging...

bowkore‎, Yesterday 11:26 PM
Yesterday, 11:26 PM Go to last post
0 177

Candito LP

Hey, is the candito lp strenght/control good for aesthetics wise? I care about strenght alot but i also wanna look good (not like SS fat flob). So does this have enough chest/back volume for growth or should i go for the hypertrphy one, at the moment im on nSuns LP Maxes S/B/D...

bassbb‎, Yesterday 11:17 AM
Yesterday, 07:48 PM Go to last post
3 241

Smile Apparently 21 year olds are not teens ? Lol

Hello to anyone reading this, I wanted some insight from the community regarding a training program for roughly 9 weeks as I will be doing an internship that is for this duration and will be committed for mainly for this reason as it will allow me to begin a healthy lifestyle routine. I have...

usernameused‎, 09-08-2018 07:18 PM
2 Pages
1 2
Yesterday, 07:20 PM Go to last post
41 1,304

Plateau after 140lb weight loss

Need some advice on what's next. I'm 6'1 large frame very barrel chested. I was up to 350lbs, I am down to 210 and I am not seeing anymore progression in proportional aesthetics or weightloss over the last 3 months. I've slimmed but I am still in the 20-30% body fat range, I did this ...

JimboX13‎, Yesterday 06:33 PM
Yesterday, 06:33 PM Go to last post
0 73

Can’t choose a programme

Hi I'm looking for help if anyone can advise me on a program i want to do. I've been doing All pros beginner programme a number of weeks now but want to switch to a strength routine but can't choose on one between the usual - starting strength, strong lifts / bill starr 5x5 , fierce 5, greyskull...

Fiitzgerald99‎, Yesterday 03:55 PM
Yesterday, 06:03 PM Go to last post
2 235

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