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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
192 Pages
1 2 3 4 5 ... 192
Yesterday, 06:06 PM Go to last post
5,759 758,175

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
26 Pages
1 2 3 4 5 ... 26
Yesterday, 01:56 PM Go to last post
764 306,151

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
91 Pages
1 2 3 4 5 ... 91
Yesterday, 01:27 PM Go to last post
2,723 644,079

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
07-13-2018, 07:31 PM Go to last post
34 23,156

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
07-12-2018, 05:38 AM Go to last post
639 829,034

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
07-12-2018, 05:15 AM Go to last post
525 267,897

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 1,837,717

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 60,698

Question All Pro or SS?

I've been doing SS for a week now and I don't feel its enough for my goals. Current stats: Female 5'5 200Lbs 49% Fat (as per Dexa results yesterday) 51% LBM. Fat was put on by lack of movement (zero workouts in 3 years) and post partum hormones (I lost 20Lbs during my pregnancy as I was...

oxcosmosisxo‎, Yesterday 07:58 AM
Today, 03:23 AM Go to last post
4 232

Starting Strength or Stronglifts 5X5?

I’m planning on starting either a Starting Strength programme or a Stronglifts 5X5, but can’t decide which. Seeing as they’re incredibly similar, it essentially feels like a decision between doing 3 sets or 5 sets on each exercise. I gather that the advantage of 3 sets (SS) is that fewer sets...

csh7‎, Yesterday 03:04 PM
Today, 03:14 AM Go to last post
4 162

Opinions needed on my full body workout

Monday Squat 3-4 of 6–8 Bench press 3-4 of 6-8 Incline bench press 3-4 of 6-8 Barbell row 2-3 of 9-11 Barbell curls 2-3 of 9-11 Forearm curls 2-3 Wednesday Deadlift 3-4 of 6-8

Jonnb5‎, 07-14-2018 09:11 PM
Today, 12:45 AM Go to last post
11 332

Exclamation Workout advice, is it good?

I have been followed by this personal trainer for 2 months and I have achieved many results. I went from 119lbs to 133lbs and gained a lot of strength. Bench 1RM 121lbs -->178lbs Squat 1RM 154lbs --> 238lbs Deadlift 1RM 220lbs -->289lbs Now he gave me a workout based on strength. He has...

Niahz‎, 07-14-2018 10:07 AM
Today, 12:38 AM Go to last post
13 332

Cool Let’s Pull 50K Deadlifts in 2018

All Conventional/Semi-Sumo/Sumo Deadlift repetitions: Count all reps including warmups. “The meet don't start until the bar hits the floor” Don Blue

Nebamartinez‎, 01-06-2018 11:50 AM
8 Pages
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Today, 12:18 AM Go to last post
225 19,470

Getting back in shape

Hi all I'm getting back in shape put on heavy pounds when my wife and I had 2 kids. Goal is to run a 10k the end of October, can run 2 miles now at 10min pace, and it will improve dramatically as the weight comes down. This is my routine(s) Day 1: Bike to Gym (1 Mile) 25 Minute Running 3:1...

cindad83‎, Yesterday 10:03 PM
1 85

Question 3 day program recommendations for early intermediate

I'm having a hard time trying to figuring out the ideal path I should take with my programming. I've been running stronglifts since March 1st after taking a year off and getting fat after my second daughter was born... So I'm in a deficit losing about 1 pound per week. I started at 200 pounds and...

Millz12323‎, Yesterday 05:02 PM
Yesterday, 10:48 PM Go to last post
2 179

Would This Be Too Tough On Recovery?

I'd like to run this for a while, but I don't know if it would be too taxing on recovery at the early intermediate level, using a Texas Method Style progression. Day I Squat 5x5 Deadlift 1x5 (PR Attempt) Rdls 3X8-10 Face-pulls 3X15-20 Day II

StillbornSoul‎, 07-14-2018 06:05 PM
Yesterday, 09:41 PM Go to last post
3 240

Form Check and PHUL

Hi all. Running PHUL Three things. 1. Any suggestions y'all would make? I've heard the suggestion of adding in face pulls on Upper Hypertrophy day. Any other substitutions or suggestions? 2. Can I get a form check on DL:

TxMRF‎, Yesterday 05:49 PM
Yesterday, 08:48 PM Go to last post
1 101

Lunges for warm up?

I recently started going to the gym, and i was wondering if 1x10 lunges are good for warming up. I'm not only doing lunges, 5 minutes of stretching and 10 minutes of running on the treadmill(i do lunges after streching/treadmill). So yeah, i'm curious are they a good addition to warming up,and if...

Cvetko13‎, Yesterday 04:34 PM
Yesterday, 08:26 PM Go to last post
1 67

Workout Program While Going through Chemotherapy (Cancer)

Hello, I write in hopes to consult and learn about a possible workout program for doing while under chemotherapy. I am a 34 years male. 18 days ago I was diagnosed with AML Leukemia Cancer and immediately started going through Chemotherapy. I have about 2 years’ experience in Strength...

Nirr‎, 07-14-2018 12:00 PM
Yesterday, 08:24 PM Go to last post
8 254

How much should a 15 year old beginner be lifting weights?

I am 15 and have gotten into lifting weights recently and just wanted to know some other people's opinions on how much I should lift a week. I workout 5 times a week and go to the gym two times while doing free weights at home. Along with swimming 3 of those days. Is this good enough?

Fect‎, Yesterday 07:36 PM
Yesterday, 07:39 PM Go to last post
1 101

Question Stalling on OH Press. What now?

Doing PPL, been running similar program for three months. Not stalling in anything else, but OH Press just isn't improving. Last seven visits covering 4+ weeks I've done 120 lbs, 3 sets, reps of 5/5/4, 4/4/4, 5/4/4, or similar. Haven't been able to get out a sixth rep, or a 5/5/5. I also do...

ChairmanWaffle‎, Yesterday 05:48 PM
Yesterday, 07:14 PM Go to last post
2 131

Are skinny guys at a big disadvantage running LP's?

I'm 6'2 and 146 pounds. Underweight, by a lot. I know. I'm starting SS this week (thanks for the advice guys), and I've been reading up about the program. In this time, I've come across two articles (1 - To Be a Beast by Jordan Feigenbaum, and 2 - A Clarification by Mark Rippetoe) that basically...

westside233‎, 07-14-2018 07:07 PM
9 311

4 day split

Hi So I’m starting a fat loss phase and will be able to workout4 days a week. Msg like I do upper x 2, Lower x 2? Or better to divide by body parts..shoulders/triceps, legs, chest, back/biceps? Female at around 30% bodyfat, been weight training a few years.

milliejake‎, Yesterday 03:53 PM
Yesterday, 05:50 PM Go to last post
1 128

Form Check and PHUL

Hi all. Running PHUL Three things. 1. Any suggestions y'all would make? I've heard the suggestion of adding in face pulls on Upper Hypertrophy day. Any other substitutions or suggestions? 2. Can I get a form check on DL:

TxMRF‎, Yesterday 05:46 PM
Yesterday, 05:46 PM Go to last post
0 83

Post surgery routine

Hey everyone. Tomorrow It will be 3 weeks after having surgery on my wrist. I had an aneurysm removed. The doctor said it takes 5-6 weeks to heal the wound completely but 3 weeks is when things are good to go back to a normal life if you will. He said as long as I’m honest with myself and stop...

Alan21‎, Yesterday 01:27 PM
Yesterday, 04:35 PM Go to last post
3 95

5x8 exercises is more for muscle mass/size, right?

I always thought more strength (5x5) meant for muscle mass, but I just found out other than muscular strength and endurance, theres also size. I know for strength training, you do 5x5, with the most weight possible. So to build on size, you just SLIGHTLY lower your weights (still go heavy though)...

jonathan4210‎, Yesterday 02:00 PM
Yesterday, 04:20 PM Go to last post
3 171

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
18 Pages
1 2 3 4 5 ... 18
Yesterday, 03:47 PM Go to last post
529 41,581

Question Confused about total weekly volume when it comes to sets vs reps

So I’ve heard in many places that when it comes to total weekly volume, 10-20 hard sets per week per muscle is sufficient. What I am confused about is the weekly 10-20 hard sets thing compared to total tonnage. For example, let’s use a one rep max of 300 on the bench press. 85% of that is 255 and...

Animal2692‎, Yesterday 03:16 PM
Yesterday, 03:16 PM Go to last post
0 108

Allpro's butchered edition questions

İ changed icf 5x5 to allpros butchered edition today . İ was having trouble with icf and i wasnt happy with the program. İ couldnt make progress even with adding 1 kg to upper body lifts. And i dont like to do heavy weight low reps. So i changed it and i feel great on allpros its a great peogram...

emrey09‎, 07-14-2018 08:38 AM
Yesterday, 02:30 PM Go to last post
10 390

How do you gain strength? Need help ASAP

To start out, I’m 19 years old, 165lbs, 5’10 and I have been working out for 3+ years now. When I started going to the gym I had only a very basic idea of training principles and fundamentals. I made several ****ty PPL splits (never actually doing my leg day) and continued following those for a...

riley0226‎, Yesterday 02:01 PM
Yesterday, 02:07 PM Go to last post
1 118

Does it matter?

Does it matter if you get good results from a brosplit-bodysplit that is not on this forum, like what are the dis-advantages compared to using a good program from this forum. I know a lot of people that just go to the gym and do bro split's and get a good physique.

bruhpro‎, 07-14-2018 05:37 PM
Yesterday, 12:20 PM Go to last post
9 317

Insane bench stall/help needed, humbly

Straight to the point My bench has stalled for 3 months as a total time. I was on a 3x5 program until exhausted newbie gains. Then I have switched to the Bare Bones upper lower, been following for 4 months. After the initial start of the Bare bones 4x8 bench rep scheme, I stalled on...

HeMB‎, 07-11-2018 04:01 AM
Yesterday, 10:33 AM Go to last post
24 1,058

how to progress?

Im starting a hopefully long bulking period. Im 6'2 and 173 lbs. Im doing an upper/lower split and wondering which of the following methods I should use when I progress? The purpose is to add muscle mass as effective as possible. Im currently doing 4x10 db benchpress with 22 kg/48lbs and trapbar...

onoffondk‎, Yesterday 03:52 AM
Yesterday, 08:30 AM Go to last post
11 348

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