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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 VII

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

nightanole‎, 11-07-2020 07:13 AM
34 Pages
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11-05-2023, 02:31 PM Go to last post
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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
26 Pages
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10-06-2023, 08:26 AM Go to last post
768 1,122,198

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
25 Pages
1 2 3 4 5 ... 25
09-20-2023, 04:58 AM Go to last post
728 1,688,673

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
104 Pages
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09-03-2023, 07:12 PM Go to last post
3,117 1,585,535

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
4 Pages
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96 536,746

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 83,235

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 3,543,310

Post Workout Split Critique

Hi guys, Looking for some critique on my routine, as of yet I don't feel any burn out, so I don't think there's too many sets, however I am curious if you guys would deduct a workout from the chest/back day. I run it Chest & Back/Shoulders & Arms/Legs/Chest & Back/Shoulders & Arms/Legs/Rest, so...

ChickenKing95‎, Today 05:39 AM
Today, 09:41 AM Go to last post
7 199

Only doing peck deck for chest?

Could I build a big chest only doing peck deck or is it necessary to do a pressing movement like a machine press or barbell bench press? As I feel it would be easier to work chest with other muscle groups if no pressing movement

Charles7261‎, 11-24-2023 04:13 PM
Yesterday, 01:12 PM Go to last post
7 982

43+ woman workout program - To tone and stay fit without bulking up

Any recommendations here? Looking for some weight training program for my wife just to stay toned without bulking up. We started last week with basic workout mainly low weights and high reps but any thoughts most helpful.

sribond‎, 12-01-2023 08:07 PM
Yesterday, 08:14 AM Go to last post
5 446

Is this a good workout routine and diet to get shredded?

Hi everyone, hope all is well. New to the forum and also quite new to working out. Long story short, I wanted to know if the routine and diet below is good for building muscle and loosing weight. I'm 36 and I've been doing this for about 4 months now and have lost 8kg and built a bit of...

akkog‎, 11-30-2023 01:47 PM
12-01-2023, 03:10 PM Go to last post
9 680

Post Fit Workout Routine IOS App

Hi, just made an IOS fitness app Fit Workout Routine: Planner (on the app store) for planning and logging workouts for the week. It includes some premade workouts and you can also choose your own exercises for a workout session. Give it a try if you want something simple to track your workouts

fitworkout1‎, 11-30-2023 04:06 PM
11-30-2023, 04:06 PM Go to last post
0 364

Slow bulk=slow progress- Grow like a weed and get stronger now

This post will trigger the fat phobic and that’s ok. This is for the skinny natural bros who are struggling to bench 165 for reps. Read on to learn and understand how to gain fast and grow into a BIG MAN who is repping 315 on bench and 405 on squats. These are the FAST BULK Rules and they...

coachcalande‎, 11-30-2023 04:00 AM
11-30-2023, 01:50 PM Go to last post
2 526

I have hit a plateau

Hello everyone. I am 16 turning 17 this year. I have been working out for approximately one and a half years. In the start of my fitness journey i started noticing visible gains as well as strength gains. My family and friends also did. I sticked to the plan continuing working out. For the last 6...

qneoo‎, 11-27-2023 03:17 AM
11-29-2023, 02:21 PM Go to last post
5 861

Question Please take a look.

I'm trying to develop a relatively minimalist (?) workout plan for myself, where adding an exercise will not significantly increase gains, and removing an exercise will notably decrease gains. Using only dumbbells and a pull-up bar. Barbells and resistance bands are also acceptable, but I avoid...

Data0101‎, 11-27-2023 10:12 PM
11-28-2023, 08:06 PM Go to last post
14 1,128

Whats a good program for a Complete Newbie

I was thinking either Full Body/PPL/UL I bench like 80lbs so im really weak yeah for my PR. I want to strengthen my body, as im skinny fat, my muscles wont show anyways yet. Bulking now cuz im 116 lbs im 15 but during the summer like in 10 weeks i wanna cut and look semi good. LMK if you have any...

imanewbiehaha‎, 04-15-2023 03:54 PM
11-27-2023, 09:54 PM Go to last post
9 2,137

Whats a good program for a Complete Newbie

I have very little time as i get home at like 7 monday-thursday since i do swim, i have friday and saturady and sunday free, i can also do monday-thursday but it would be a lesser workout any suggestions?

imanewbiehaha‎, 11-27-2023 10:01 AM
11-27-2023, 10:06 AM Go to last post
1 635

Bench Press? Help

Hi, I currently just started lifting... i was doing sets of 185 and im working up to sets of 205 now... im lifting it 9 reps and doing many sets as possible til i just cant lift it anymore.. Im limited to just a simple bench press setup. What other lifts or workouts can i do with my limited set...

awhiting1990‎, 11-25-2023 06:20 PM
11-27-2023, 07:08 AM Go to last post
7 1,012

Bodyweight exercises in Fierce5

Would Fierce5 still be solid if I replaced the compound exercise for the upper body with bodyweight exercise? In case this would be useful information to answer: I weigh 180 lbs and am 180 cm tall. Diamond & ring pushups instead of bench. Pullups & chinups & inverted rows instead of...

ThoughtSeize‎, 11-12-2023 01:25 PM
11-27-2023, 05:54 AM Go to last post
15 2,244

First Time Lifting Weights - Please advise

Hi all, been swimming for last 3 months, is this an appropriate workout for me? I've attached spreadsheets of my eating and my swim progress. Lifting weights is new to me, so would like some advice. Monday: Upper body 3 sets each of whatever I can manage bench press lat pulldown overhead...

hjvcyydykk‎, 11-26-2023 07:59 PM
11-26-2023, 09:58 PM Go to last post
2 746

What routine would you suggest?

Good afternoon, guys. Iv been back in the gym for about two months now after taking 4-4.5 years off. Im self employed so much more flexibility in my schedule… Two months ago my weight was roughly 147lbs. I’m 5’9, been skinny me whole life. Iv been running the fierce 5 beginner program 3x a week...

soflo352‎, 11-26-2023 11:35 AM
11-26-2023, 07:07 PM Go to last post
8 918

Mixing max strength, speed strength and functional training?

Hello guys, my question is regarding my current training-plan. My main sport ist handball an I go to the gym to support that sport. I'm currently going 3 times a week and splitting these days into one max. strength, one speed strength and one functional training (like core stability,...

Caphter‎, 11-25-2023 03:45 PM
11-26-2023, 05:23 PM Go to last post
4 794

Fierce 5 intermediate question

I‘am gonna start running the program this Monday and I‘am unsure about something. 1. If in the future I fail to get 5,5,5 reps on let’s say bench press on a Monday, do I have to try and get 5,5,5 or 6,6,6 the next week? I‘am asking because you’re supposed to increase reps every week and weight...

Emran371‎, 11-25-2023 03:17 PM
11-25-2023, 10:38 PM Go to last post
2 954

Can anyone in here run the 1.5 mile in under 10 mins?

Since I reached all my lifting/bb goals I’ve decided to attempt to improve on running. Going for the 1.5 in under 10 mins. (I’ve done this 10 years ago at a lower bw about 165 lbs) Any tips?? Starting 180 lbs (12-13% bf) Lifting to maintain mostly Monday- upper strength Tuesday- lower...

TAWS6‎, 10-12-2023 03:47 PM
2 Pages
1 2
11-25-2023, 11:18 AM Go to last post
32 4,645

Am I doing too many sets for my muscle groups?

Hey, Im 26M, 180 cm and weight 77 kg. My workout days are as following: 1. Day: Chest, Triceps and abs 2. Day: Back and biceps 3. Day: Shoulders and legs 4. Day: Rest Following 3 days repeat. So I’m working out 6 days a week.

ElAvocado7‎, 11-25-2023 06:46 AM
11-25-2023, 09:08 AM Go to last post
4 865

Another "what program?" thread

Lifted pretty consistently over the years, took a couple years off cuz shoulders and knees hurt like hell. Am now 37. Did mostly bodybuilding style weight training workouts, went to failure a ton, and used my age to gut it through. F5 intermediate is where I always landed. With muscle memory I...

Hutrapper‎, 11-23-2023 01:49 PM
11-24-2023, 12:34 AM Go to last post
7 1,151

Question fitting in ab work into your routine

lately i've been working so hard in the gym that i dont do ab work when i'm finished. in the past i used to do about 3 ab exercises at the end of what ever routine i was doing 2/3 times a week. i have also found that doing abs at the end of a workout will keep me in the gym up to 20 mins...

IrishRugbyGuy‎, 08-07-2003 10:05 AM
11-23-2023, 01:06 AM Go to last post
5 1,422

App to record workouts

Hi, I'm hoping this is the correct category to post this. Can anyone recommend an app to record all the details from a workout? I'm currently using fitnotes but I'm checking if there's anything else available. Thanks Jamie

Jamiepv1‎, 11-15-2023 05:37 AM
11-22-2023, 04:09 AM Go to last post
5 1,759

Rate my low effort, high gain program

So, I've been trying out stuff with the goal of getting the most gains for the least effort. For example. I hate squatting, and i know that I would get in trouble with my motivartion if i were to force myself to squat every week. So instead I do single legged hack squats - cause its a lot easier to...

OsamaBinPosted‎, 11-14-2023 08:33 AM
2 Pages
1 2
11-21-2023, 06:30 PM Go to last post
32 4,386

Questions about BBB forever.

From what I understand,l follow the first 3 weeks with my training max then I increase my training max to 5kg for lower and 2.5kg for upper body.After that I do the same thing i did(3/5/1) the first 3 weeks again for another 3 weeks with the new training max.Then on 7th week I this the...

01306982121‎, 11-20-2023 04:05 PM
11-21-2023, 02:46 PM Go to last post
3 1,115

Spiritual magic ring +27603483377 for money business luck fame

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mamatana‎, 11-21-2023 02:50 AM
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mamatana‎, 11-21-2023 02:48 AM
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