Forum: Workout Programs

What workout is best for your goal?

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Workout Journals

Post your workout journals online so others can see what you are doing and follow your progress!

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The 2022 Barbell Enthusiasts...

CW47

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Olympic Lifting

Discuss Olympic lifting and your personal programs.

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Poll Your favourite Olympic...

BG5150

07-11-2022, 10:26 AM

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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 3 Pages • 1 2 3	Last Post By dcourson View Profile View Forum Posts 08-16-2022, 06:07 PM	85	446,729
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: http://forum.bodybuilding.com/showthread.php?t=121353501 ... 2020Wellness‎, 11-08-2012 01:07 PM 103 Pages • 1 2 3 4 5 ... 103	Last Post By TonyM78 View Profile View Forum Posts 08-15-2022, 06:57 AM	3,089	1,426,270
Sticky: AllPro: A Simple Beginner's Routine part VII Part 1:https://forum.bodybuilding.com/showthread.php?t=4195843 Part 2:https://forum.bodybuilding.com/showthread.php?t=133395553 Part 3:https://forum.bodybuilding.com/showthread.php?t=147447933 Part 4:https://forum.bodybuilding.com/showthread.php?t=155009423 Part... nightanole‎, 11-07-2020 06:13 AM 29 Pages • 1 2 3 4 5 ... 29	Last Post By NAREKjAN View Profile View Forum Posts 08-04-2022, 10:57 PM	851	365,763
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 25 Pages • 1 2 3 4 5 ... 25	Last Post By TeeENGEE View Profile View Forum Posts 08-04-2022, 12:08 PM	746	991,980
Sticky: It's Go Time! THE CHALLENGE BEGINS 2.13.22 Our 4-Week Challenge was built to inspire you to think beyond your limits and find ways weekly to improve your overall health and fitness. All ready a beast at the gym or just getting started, it doesn’t matter - our team of master coaches will hit you with new challenges each week to test your... ForumNature‎, 02-13-2022 12:55 PM	Last Post By ForumNature View Profile View Forum Posts 02-13-2022, 12:55 PM	0	6,842
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 24 Pages • 1 2 3 4 5 ... 24	Last Post By joewattie View Profile View Forum Posts Visit Homepage 12-28-2021, 03:35 AM	697	1,555,872
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 07:29 AM	Last Post By ironwill2008 View Profile View Forum Posts 11-21-2018, 07:29 AM	0	61,739
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	Last Post By davisj3537 View Profile View Forum Posts 04-19-2016, 12:44 PM	10,927	3,192,098

How to combine calisthenics skills and bodybuilding/weightlifting? I am looking for a way to implement calisthenics skills into the start of my workouts and not spend hours in the gym since I am a student. Everything looks fine but I spend too much time in the gym when doing Legs/Shoulders because I train handstands on shoulder day. I have been doing calisthenics... Mattheww1‎, Yesterday 10:53 AM	Last Post By SuffolkPunch View Profile View Forum Posts Today, 12:54 AM	3	153
Lose fat and gain muscle nutrition? Hi - I read this helpful post about nutrition: FOR all the OVER-35 BEGINNERS (can't post links yet) Question: do I do anything differently if I want to drop from 200 to 170ish and look very muscular? The way it's written, it sounds like either/or. I'm looking for both. Straighten me out... danstelter‎, Yesterday 04:36 PM	Last Post By SuffolkPunch View Profile View Forum Posts Yesterday, 11:05 PM	3	184
Jeff Nippard body recomp program? Anyone tried jeff Nippard's body recomp program? Seems to be the perfect fit for my goals at this point. danstelter‎, 08-17-2022 04:13 PM	Last Post By veggie530 View Profile View Forum Posts Yesterday, 09:29 PM	8	348
Incorporating Volume into an end of an Era (My Novice stage) Hi guys-- My novice stage Is i believe drawing an end of its life. I'm 31 and have stalled multiple times on my main lifts and struggle to get any further. I can maybe break a PR if i keep deloading at a 3x5 and retry like 2-3 times for a measly gain of maybe 5-10lbs before I need to deload again... VmissileX‎, Yesterday 09:11 AM	Last Post By TAWS6 View Profile View Forum Posts Yesterday, 01:51 PM	8	237
Change RDL to conv. deadlift Hey there, I am training with this program for few months now (cutting). I would like to know if it is possible to change the RDL to deadlift and maybe add hamstring exercise or even add the deadlift to the program as it. If so, what should I do? 1. Should I add as it? (which day if so?) 2.... Doronxld7‎, 08-17-2022 09:43 AM	Last Post By radrd View Profile View Forum Posts Yesterday, 09:05 AM	9	278
Faster Progression on Fierce 5 U/L I’m doing Fierce 5 Upper Lower and I feel like I can progress faster than what the routine is calling for. I was thinking of instead of increasing upper body lifts by 5lbs and lower body lifts by 10lbs every 2 weeks, I could try increasing by the same amount every 1 week. When I start to stall,... xwallysmail‎, 08-17-2022 12:26 PM	Last Post By TAWS6 View Profile View Forum Posts 08-17-2022, 06:19 PM	3	221
Opinions on my routine? I've been going on in the gym since March 2021, I've followed a bro-split since then and recently I wanted to change to a frequency 2 programme. I was recommended to get a existing programme and modify it to my needs and I've done so with a Jeff Nippard PPL routine adapting it to the volume I had... toroaes‎, 03-08-2022 08:24 AM 3 Pages • 1 2 3	Last Post By LancelotNL View Profile View Forum Posts 08-17-2022, 12:13 PM	63	6,613
Alternating body parts on a given day What about alternating body parts on a given day? For example, Let's say your on "chest & shoulder" day. What are your thoughts on alternating between a chest excersise & a shoulder exercise? (3 sets of a chest exercise, 3 sets of a shoulder exercise. Then 3 sets of a different chest exercise, the... mannee‎, 08-17-2022 11:14 AM	Last Post By air2fakie View Profile View Forum Posts 08-17-2022, 11:59 AM	4	145
Confused and in need of help Please! Hello all, I am really hoping someone can take the time and point me in the right direction as I am finding this a little confusing. I am at a point in my life being a 38 male from the UK that is overweight, tired all the time, joint ache and back ache and drink and eat way to much rubbish... kieronthomas‎, 08-17-2022 02:12 AM	Last Post By SuffolkPunch View Profile View Forum Posts 08-17-2022, 02:17 AM	1	159
29 - worried it’s too late to build a proper physique - workout split suggestion I’m 29 Years old / 183 cm (6 feet) tall / 60 kg (~133 lbs) My usual weight is around 70 kg though (I just lost weight this past year and stayed around 60 kg) I lifted weights on & off between 2009 - 2016 , nothing serious. Home-workout/Body-weight training 2016-2022. Now this month,... Dado0o‎, 08-15-2022 08:03 PM	Last Post By dcourson View Profile View Forum Posts 08-16-2022, 06:02 PM	8	408
Is Arnold's extreme volume program worth it? It's basically Chest, Back, Legs Arms & Shoulders Chest, Back, Legs Arms & Shoulders difardifar‎, 08-10-2022 01:58 PM	Last Post By dcourson View Profile View Forum Posts 08-16-2022, 06:00 PM	19	968
Feedback on my Intermediate program would be great Hey, I do the following program 6 times a week and alternate between the workouts, for example Workout A - B - C - D - A - B - Rest day - C ---- Workout A: Rows - 4x8 Incline Dumbbell - 4x10 Bar Curls - 2x12 Lateral Raises - 3x12 Wrist Curl - 2x15 Kickbacks - 2x12 Bar Shrugs - 2x12 itsnottme22‎, 08-16-2022 09:00 AM	Last Post By TolerantLactose View Profile View Forum Posts 08-16-2022, 05:37 PM	10	395
New method I haven't lifted weights in like 15 years I think I know what I did wrong besides not enough protein Instead lifting heavy weights and low reps andblow sets. I should have been doing light weights for 10 to 15 reps and more sets . What do you think? I know it's a noob question. SwoleToronto‎, 08-15-2022 09:17 AM	Last Post By pondman View Profile View Forum Posts 08-16-2022, 01:55 PM	3	219
Any feedback on this 3 day program? Hi, I've found a 3 day program which I'm considering to follow and wanted to get some feedback on if it's good or not, it's from an ebook so not made by me. The plan splits into two routines A and B, where it is described that they should be done interchangeably i.e. week 1 - A/B/A , week 2 -... Ketjow‎, 08-15-2022 09:22 AM	Last Post By pondman View Profile View Forum Posts 08-16-2022, 01:41 PM	7	335
Feedback on Intermediate Routine Switch I am 38, am 9 months in, went from 155 lbs to 167 so far. Goals: Hypertrophy looks and strength- as well as injury prevention I've recently switched from 5 reps to 10 on my exercises bc I stopped gaining improvement on the bench. I also am starting a new routine Monday: Old Routine:... si3000‎, 08-12-2022 05:08 PM	Last Post By pondman View Profile View Forum Posts 08-15-2022, 06:58 PM	7	499
About training volume In a typical Back & Chest workout, i will hit in total 24 sets 12 for chest 12 for back, which i thought was fair volume and something i can manage. But someone like JPGcoaching, if you know him says he only does 8-10 sets in total!!! What? 8-10 sets for a Back and Chest workout?? Is that really... difardifar‎, 08-12-2022 04:56 PM	Last Post By TAWS6 View Profile View Forum Posts 08-15-2022, 11:02 AM	9	589
Accessory and supplemental lifts progression? Im looking at all those powerlifting programs, usually there are no direct progression laid out for accessory and hypertrophy work. How do you guys progress accessory and supplemental lifts? That are not based on percentages. Usually for my big main lifts like squat, deadlift and bench, im... JitsuLifting‎, 07-17-2022 02:36 PM	Last Post By CW47 View Profile View Forum Posts Visit Homepage 08-14-2022, 06:48 AM	13	1,139
Combining Madcow 5x5 with other training sessions? Hi, So I'm looking to start doing Madcow 5x5. This will be the first ''real'' training program I do since for the past 10 years I've been doing all sorts of programs I made up myself to combine with MMA and running. I want to try a proper program like Madcow out so I can finally get some... Lowkick‎, 08-13-2022 12:42 PM	Last Post By air2fakie View Profile View Forum Posts 08-13-2022, 02:31 PM	4	312
Dumbbells only help Hey everyone, I have been lifting for some time now and at the beginning of the year I was tired of feeling over weight and under conditioned. I am 36 years old, 5’10, weigh about 175 lbs. In the past I have done programs like starting strength, 5/3/1, and some others here and there. At... Alan21‎, 08-13-2022 01:35 PM	Last Post By Alan21 View Profile View Forum Posts 08-13-2022, 01:35 PM	0	244
Thoughts on my first bulking plan? Hello, I am a beginner (Male, 30 years, 5'7, 66kg/ 146lb) and have been following the GZCLP program for 5 weeks while eating slightly below my maintenance calories. I've got my diet nailed down and I am now happy with my weight/ shape and would like to start bulking. I have never done bulking... Ifhlh‎, 08-11-2022 06:12 PM	Last Post By Ifhlh View Profile View Forum Posts 08-12-2022, 03:11 PM	6	578
1 year workout plan or less Hi there, im new here and i really need to lose weight in about a year and get ripped. i just dont know which program to start off with any suggestions? i thought maybe starting off with the 3 steps of the "Transformation starts here volume 1,2 and 3. is that a good one to start off with, then once... asbed819‎, 08-11-2022 01:08 PM	Last Post By TAWS6 View Profile View Forum Posts 08-12-2022, 09:54 AM	5	490
Not sure where to start... Hello, my name is Tyler and I'm looking to get some ideas for working out. I guess I should start by saying I'm probably about 270 lbs overweight. It's a real struggle to even walk on the treadmill and I don't feel I ever get enough exercise in the pool. My end goal really isn't to compete or... Hambino2‎, 08-11-2022 07:40 PM	Last Post By SuffolkPunch View Profile View Forum Posts 08-11-2022, 11:58 PM	1	389
Madcow Advanced Routine programming Hello, I would like to start a new Madcows routine - the advanced one beacuse I have good experiences with the internediate version. There is a spreadsheet on the liftvault.com My question is - Do I understand correct that after 9 weeks Im going to add just 2,5kg to my 1RMs? And by the... Ivan091‎, 08-09-2022 10:51 AM	Last Post By FurtadoZ9 View Profile View Forum Posts 08-11-2022, 02:33 PM	4	552
10 months of training but not much progress Hi, I've been working out consistently for 10 months 3-4 days a week (day after the other). for the first month I did a full body workout then started stronglifts 5x5 for 3 months and gained strength but did not get any bigger so I switched to another program that I've been following for the... msa7d‎, 08-09-2022 12:05 PM	Last Post By msa7d View Profile View Forum Posts 08-11-2022, 11:40 AM	20	1,193
Stronglifts 5x5, for my specific circumstances...? Hi all, sorry for the beginner questions…. I am considering stronglifts 5x5 because I like its simple structure and I already undertake some muscle endurance/cardio activities (outlined below). But I want to be sure that I am not starting something completely wrong for my circumstances, and I... BobWindowsill‎, 08-11-2022 02:40 AM	Last Post By BobWindowsill View Profile View Forum Posts 08-11-2022, 09:35 AM	3	454