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Forum: Workout Programs

What workout is best for your goal?

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Arrow Sticky Thread Sticky: General Forum Rules

Welcome to the Bodybuilding.com 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 38,504

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 1,448,047

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
21 Pages
1 2 3 4 5 ... 21
04-17-2017, 02:47 PM Go to last post
607 666,902

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: http://forum.bodybuilding.com/showthread.php?t=121353501 ...

2020Wellness‎, 11-08-2012 01:07 PM
80 Pages
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2,396 509,277

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
12 Pages
1 2 3 4 5 ... 12
04-19-2017, 01:55 PM Go to last post
359 110,351

Sticky Thread Sticky: AllPro: A Simple Beginner's Routine part VI

Part 1:http://forum.bodybuilding.com/showthread.php?t=4195843 Part 2:http://forum.bodybuilding.com/showthread.php?t=133395553 Part 3:http://forum.bodybuilding.com/showthread.php?t=147447933 Part 4:http://forum.bodybuilding.com/showthread.php?t=155009423 Part...

nightanole‎, 10-05-2015 07:53 AM
120 Pages
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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
13 Pages
1 2 3 4 5 ... 13
Today, 06:00 AM Go to last post
375 84,038

Unhappy what is wrong with me? Is my workout program good?

I Have been working out since last April and only gained about 4 KG. my body stats are : weight 56 KG, height: 176cm, Age 24 I joined a gym near my house and we follow a routine which i feel is not for me may be that's why i don't see gains i think. I looks like, Monday: Chest Tuesday:...

619sambhu‎, 02-25-2017 09:18 PM
03-28-2017, 07:14 AM Go to last post
29 7,737

Best ghetto workout?

What is a good workout which doesn't use any equipment that I can do at home or outside? I'm too poor to buy any of that and I ain't going to no gym. I live in Detroit and I want mainly more arm muscle to be able to protect myself.

WATSON3202‎, 03-27-2017 08:18 PM
03-28-2017, 07:43 AM Go to last post
5 3,015

Length of Workout When Bulking

Hi guys, wondering if anyone could shed some light on this. I was reading an article on bodybuilding.com about the top tips for bulking, and one of the suggestions was that you limit the length of your workouts to around one hour per session. It kind of seems counter-intuitive to me as I would...

bkeenan608‎, 03-28-2017 03:23 AM
03-28-2017, 08:54 AM Go to last post
3 251

Am I going overboard with cardio?!

Hello, I have been little confused on how to approach my new fitness goals. I used to be a cardio bunny, but in the last six months have been much more focused on weights. I work out with heavy weights 4x a week (2 days arms/back, 2 days lower body) and do two days of 20-30 minute HIIT cardio....

Courty444‎, 03-28-2017 11:52 AM
03-28-2017, 12:27 PM Go to last post
2 201

Question regarding ICF 5x5 vs Fierce 5 novice

Hi everyone, I just have a quick question about running the ICF 5x5 program vs doing the Fierce 5 novice routine. I understand that lifting isn't a sprint and it takes time to progress and see results, but if my goal is to progress as fast as possible, would it be smarter to run the ICF 5x5...

HockeyLax1212‎, 03-27-2017 02:38 PM
03-28-2017, 12:31 PM Go to last post
16 615

HELP!!! Bent Over Row Questions:

I been trying to do bent over barbell for a while, I been trying to use them to work my Mid and Lower Trapezius, but for some reason, Im not feeling them in my traps for some reason .I been looking on websites and the only thing I see is Wide Grip 90 degrees , 45 degrees, and parallel to the...

PoetonthePiano‎, 03-28-2017 02:48 PM
03-28-2017, 02:56 PM Go to last post
1 182

Smile How can Improve my physique? (get cut get butt)

I have been lifting for around 6months at the moment. my starting weight was 179 and now i am at 197. im 6foot tall. What can i do, programs (bodybuilding/powerlifting) to improve my physuque while keeping lifts up? keep on bulking or cut? thank you! Starting lifts. B:135 S:185 D:225 ...

MarzMH‎, 03-28-2017 02:39 PM
03-28-2017, 03:35 PM Go to last post
2 208

Thoughts on split?

Monday- Arms Tuesday- Rest Wednesday- Legs Thursday- Back Friday- Chest

McBoiii‎, 03-27-2017 09:59 PM
03-28-2017, 06:38 PM Go to last post
3 2,345

Deadlifting Twice a Week?

I'm currently on a PPL ran twice a week, is it wise to deadlift twice a week or keep my same lineup as below? Currently my Pull Day 1 is Deadlift 4x6 Pulldown 3x10-12 Straight Arm Pull Down 3x10-12 Pull Day 2 Bent Row 4x6 Pull Up 3x10-12

fairbjosh‎, 03-28-2017 09:41 AM
03-28-2017, 06:41 PM Go to last post
7 445

Stronglist 5x5 with some added. Help needed.

Can I have serious thoughts and inquiries please. I got this from a Reg Park site I was googling. I have been lifting for over 14 years but never been consistent in my life so I am considering myself a beginner/intermediate. I would like to have a goal of Classic Physique shows in a year or so from...

markpolan‎, 03-28-2017 07:17 PM
03-28-2017, 08:02 PM Go to last post
12 215

Overtrained or just not stretching enough?

So Ive been on GBC (German body comp) for a while now, longer then the program suggests to do it for. i didn't stop because i was making decent gains (how much i can lift). but lately its becoming incredibly difficult to do the same weights, let alone increasing the weights (specifically for the...

bobby55‎, 03-28-2017 07:15 PM
03-28-2017, 11:25 PM Go to last post
2 165

So far So Bad!

Hi.. 20 y/o college male..currently between border of skinny-fat and just a little more muscular than that.. just started doing full body workouts 2 weeks ago Issue: I already feel like I might be overtaxing my body. I am feeling mentally worn out, my lower back feels weak as paper, my neck...

dpenna2015‎, 03-28-2017 07:36 PM
03-28-2017, 11:46 PM Go to last post
3 217

Wrist pain

Hey guys dont know if i am in the right section to post this, i have some left wrist pain more when i hold my hand supine specially like the barbell curl hold it hurts alot when using force (db curls) and at work i have to use my hand alot too so struggling now with that it happened suddenly last...

DiomedesReborn‎, 03-28-2017 11:47 PM
03-28-2017, 11:47 PM Go to last post
0 159

Strength Training Beginner

Hello. I need some help on how to change up my workout routine. For the past 4 weeks, I have been strength training and using the "The Ultimate Beginner's Machine Workout For Women" as a guide. I am worried if I am not pushing myself hard enough and my body is already used to it. I am a 4'11"...

Nellster‎, 03-28-2017 10:44 PM
03-28-2017, 11:50 PM Go to last post
2 207

Training to be a Pro Wrestler

I'll keep this short, I was a boxer at 16 and boxed for 6 years until the gym shut down 4 years ago, I boxed at 141lb's and was as lean as lean could be but since the gym shut I lost all my drive and I've become a fairly tubby 210lb's I went to watch a local indie wrestling show (yeah I know...

DanBristol‎, 03-28-2017 09:17 AM
6 279

HIIT vs LISS cardio for body composition

The study: https://www.ncbi.nlm.nih.gov/pubmed/18787373 Jared Feather's analysis: https://www.facebook.com/jared.feather.1/posts/10158505261270327 Cliffs: It's a myth that HITT causes less cortisol rise than LISS. In fact LISS can reduce circulating cortisol levels. When used in...

SuffolkPunch‎, 03-29-2017 01:14 AM
03-29-2017, 01:14 AM Go to last post
0 229

Change programs every 4-6 weeks?

My friend says that his research says that you should change programs every 4-6 weeks because your body gets too used to a specific program quickly. As far as what I have learned in the last 3 years of lifting (which is longer than him), that it is just some goofy bro science. Is he right? I think...

dgoyena216‎, 03-28-2017 09:37 PM
03-29-2017, 02:05 AM Go to last post
5 333

Do I train enought ? Not getting sore as the first time

Hi guyz, I would be glad to have some toughts about my workout program. Do I train enought ? I train 6/7 days (fullbody, alternating strenght day & high volume days) : I do 4 sets of each with no rest on strenght day(since I train at home I get rest while settings dumbbels, etc) & 30sec rest...

tong3‎, 03-28-2017 06:23 AM
03-29-2017, 02:10 AM Go to last post
16 451

How to Move Excersizes On Custom work outs?

Hello I am new to building my own custom work outs on here and have built my first one. Unfortunately I am not sure how to move some excercises once I choose them into the order originally wanted. How do I rearrange the order?

BobbyPresso‎, 03-28-2017 05:01 PM
03-29-2017, 02:44 AM Go to last post
1 162

Johnny Sins - Workout & Diet Plan?

Just curious :-)

ICONOFSIN‎, 03-29-2017 02:32 AM
03-29-2017, 03:47 AM Go to last post
4 273

The lemur and the elephant seal, a tale of two rednecks. (boxing excorcise help)

I have recently taken up boxing with a friend. The problem is I am 6ft even 125 pnds and he is built like the titular elephant seal. He can bowl me over with even a hit to the body, so ideally i'd like to increase my own punching power and add flesh to my very sore ribs for some extra...

Boxed1‎, 03-29-2017 12:54 AM
03-29-2017, 04:43 AM Go to last post
1 194

Possible to hit all muscle groups twice a week? Need feedback.

So, I've really gotten into weightlifting lately and I find great joy in creating my own schedules or workout plans. This is my latest, and it's an attempt at hitting each muscle group twice a week - every other week. This is my first time creating, or even trying out for that matter, a push/pull...

DevilWearsNada‎, 03-28-2017 02:02 AM
03-29-2017, 04:59 AM Go to last post
2 1,882

fierce 5 question

can i add weights ever workout (like in SS) instead of every week like the program suggests (since i'm only going for 4 months so i don't think ill stall) or is threat a bad idea?

Derem‎, 03-29-2017 03:05 AM
03-29-2017, 06:46 AM Go to last post
3 248

Training frequency vs volume for naturals.

So the general thought is that for unenhanced people, because they won't be able to recover from such volume, it is said that frequent but moderate volume type training will yield better results. Whilst for the enhanced person, the ability to recover from workouts is greater, therefore they can...

RadialDevial‎, 03-29-2017 03:06 AM
03-29-2017, 07:57 AM Go to last post
3 315

Suggestions on this PPLPPL

Push 1 Flat Barbell Bench Press Incline Barbell Bench Press Decline Barbell Bench Press Smith Machine Shoulder Press Cable / Machine Lateral Raises Triceps Pushdown (V-Bar) Triceps Single Reverse Pushdown Pull 1

Husk7‎, 03-26-2017 05:45 PM
03-29-2017, 08:39 AM Go to last post
18 517

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