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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
262 Pages
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Yesterday, 04:39 PM Go to last post
7,858 1,126,572

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
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Yesterday, 05:58 AM Go to last post
665 504,610

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
2,941 876,379

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
937 609,954

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
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10-29-2019, 11:49 AM Go to last post
681 1,062,331

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
72 148,261

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 38,786

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 2,309,474

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, Today 01:38 AM
0 1

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
Yesterday, 10:31 PM Go to last post
16 1,205

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, 10:10 PM Go to last post
4 756

Smile Are weights too early

Hii im 18 yrs old n my exams r gna end soon (end of this mth!!) n ill hv 7-8 mths of free time, which i wan to spend on fitness i was wrrying dat it may b 2 early bc my only fitness exp is w running n cardio frm my bball training n a bit of legs trng in the gym. i dont tk im growing taller hha...

eveeeli‎, Yesterday 09:06 PM
Yesterday, 09:06 PM Go to last post
0 124

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, Yesterday 07:35 PM
Yesterday, 08:45 PM Go to last post
4 133

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, Yesterday 11:51 AM
Yesterday, 07:45 PM Go to last post
7 409

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, 07:45 PM Go to last post
2 794

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
Yesterday, 03:00 PM Go to last post
38 2,020

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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Yesterday, 01:32 PM Go to last post
288 61,287

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
Yesterday, 12:47 PM Go to last post
2 851

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, Yesterday 11:37 AM
Yesterday, 11:58 AM Go to last post
1 178

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, Yesterday 05:18 AM
Yesterday, 11:43 AM Go to last post
8 373

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, Yesterday 04:32 AM
Yesterday, 10:10 AM Go to last post
3 362

What is one thing you changed in your program that gave you the best results?

What did you change in your own personal program that gave you the most benefit or results? Did you change from one program to another, change your routine, sets, weight, supplements, specific exercise? Change in your diet, sleeping habits? It doesn't have to be something you changed in the gym,...

paulinkansas‎, 11-06-2019 11:06 AM
Yesterday, 09:51 AM Go to last post
20 1,973

Need some help clearing up about PPL

So I followed a 3 day variant of PPL with some added accessory exercises. It's not feasible for my schedule to go 6 days a week to the gym so I went with that. After inquiring around r/fitness/ on reddit though, I found out most people say things like "3 days is too lacking for PPL, do 6 days...

Broncho‎, 11-10-2019 08:52 PM
Yesterday, 07:12 AM Go to last post
2 330

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, 07:04 AM Go to last post
2 356

Talking Coolcicada ppl

Hi guys, I’m intrigued by coolcicada’s 6 day push pull legs. What’s your opinions on this routine? Have any of you ran it and had success? I ask this as I enjoy going to the gym and want to go more often. Thanks!

ben1500‎, Yesterday 04:47 AM
Yesterday, 04:47 AM Go to last post
0 268

Must change it up

I’m 53 and have been lifting now for 40 Years. I’m changing it up again. I do this 2 or 3 times per year. I find that if I do not, I get bored and my body stops responding. Our bodies are very smart and will adjust and adapt to the stress load and then we start progressing. Arnold was a...

jdesey‎, 11-10-2019 09:21 PM
Yesterday, 01:02 AM Go to last post
1 282

Tall guys weight

Hi guys, interested to know what weight you guys are who are over 6 foot. I’m 6 foot 2 88kg probably sitting at 15-16% body fat. I’m just asking to query what would be considered “ideal” for a bodybuilder. I’m not interested in competing or anything but am just curious. Please let me know ...

ben1500‎, 11-08-2019 08:18 AM
11-10-2019, 06:46 PM Go to last post
23 1,493

Push/Pull VS Push Pull Leg

I won’t be able to lift for 3+ months because of boot camp. Once I’m out I want to get more serious about bodybuilding. I like the idea of a Push (Chest, Shoulders, Tricep, Quads)/Pull (Back, Hammy, Biceps, Traps). Because more frequency I would be able to hit each group 3x while still breaking...

kennyl75‎, 11-10-2019 03:31 PM
11-10-2019, 03:34 PM Go to last post
1 353

Is incline bench press a good substitute for OHP?

I'm following this routine I found online. It's a full body workout each day. It is 3 days a week and an A and B routine. The weeks go as follows - A B A then the next week is B A B and back to A B A for the following week. I've been doing this routine for over a year now and my upper chest is...

derikedwin‎, 11-07-2019 10:29 PM
11-10-2019, 03:54 AM Go to last post
13 1,305

One set x 3 vs 3 sets x 1

Hey guys, Beginner here Is it better to do 3 sets of one exercise at once, or 1 set of each exercise 3 times As a simple example: Bench Press: 3x12 then Incline 3x12

jaycee19‎, 11-07-2019 02:07 PM
11-10-2019, 02:27 AM Go to last post
4 827

5x5 and Diet for Skinny Male

Hello, Hope you are all having a swell day. I’m a thin male 6’2, 175, who’s been working out the past year and honestly haven’t seen the best results. I’ve gotten stronger, however the astetic and size isn’t there like I hoped. The routine I followed with a gym partner was the...

GymCrusader‎, 11-09-2019 09:29 AM
11-09-2019, 05:18 PM Go to last post
5 735

Split routine and back fatigue

I am 43 196lbs and been lifting for a while. Did stronglifts followed by madcow and then had a few set backs with illness etc so decided to do a PPL split and keeping the compounds under the 5x5 or 1x5 set rep scheme. My split is: Day 1 back bi Day 2 chest shoulder tri Day 3 off Day 4 legs abs...

stephenreinhart‎, 11-07-2019 11:11 AM
11-09-2019, 01:02 PM Go to last post
4 1,021

workout program challange

Hello! first of all a little about me:I am 24 years old, 174 cm and 72 kg,I've been working out for some time but with big gaps of months without training and mostly because going to gym was helping me with stressful periods. Now I want to become more targeted with my training,because setting...

jhonnynn‎, 11-09-2019 02:09 AM
11-09-2019, 11:22 AM Go to last post
2 764

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