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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
232 Pages
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6,937 900,547

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
96 Pages
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Yesterday, 11:39 AM Go to last post
2,853 719,356

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
29 Pages
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Yesterday, 05:23 AM Go to last post
855 420,174

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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02-18-2019, 05:06 AM Go to last post
665 910,172

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
20 Pages
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02-15-2019, 04:49 PM Go to last post
597 350,562

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
2 Pages
1 2
02-03-2019, 03:32 AM Go to last post
49 62,960

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 7,105

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 2,039,623

Fierce 5 Form

Hey guys, When you're moving through fierce 5, just how "good" should your "good form" be? Obviously there's quite a difference between the weight you can move by: A) really focusing on a well controlled careful movement and contraction B) moving the weight between points A and B with no major...

Andreas00000‎, Today 02:32 PM
0 1

Choosing a workout program with golfer's elbow. Please help.

The situation: I'm 42. I sustained golfer's elbow (medial epicondylitis) just over three years ago while weight training on the Fierce Five workout program. I stopped lifting weights all together so I have not worked out in over three years. The elbow is better than it was but I still have...

Wendal‎, Yesterday 03:03 PM
Today, 02:28 PM Go to last post
17 261

Need a good upper body focused hyperthropy program

I've been working out for a couple of years now on and off and I've only being focusing only on strength, but I look like ****, I only managed to get big legs and a big was by doing all these squats and deadlifts, need to focus more on the upper body especially cheat shoulders and lats, my lats and...

derricktrt‎, Yesterday 02:23 PM
Today, 02:28 PM Go to last post
2 130

Leg Excercises After Knee Injury

Hello, I’ve been an avid visitor to this site for many years but this is my first post... I’m hoping someone can advice me on how to get my training back on track after a knee injury. The range of motion on my right knee is now severally limited. I am unable to squat without feeling pain on...

IanSUK‎, Today 02:15 PM
Today, 02:15 PM Go to last post
0 12

Chest Imbalance, improper training or genetics?

Hi all, Im currently having what I believe to be a pretty unique issue with a muscular imbalance in my chest. Upon digging around these forums I haven't found a solution/answer, and I was hoping to enlist some help. As you can see from my picture posted below, I have a slight imbalance in my...

NolanWS‎, Yesterday 08:05 PM
Today, 02:13 PM Go to last post
1 137

testosterone and workouts

Hello, I want to know what is better or if is it almost same. As we know the weight lifting training can increase testosterone and GH. But are there any BIGGER differences in levels of testosterone if you use these splits ? : 3x Full body/ week 1-2 days rest, all compound excercises in...

Qnder‎, Today 12:07 PM
Today, 02:10 PM Go to last post
7 98

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
4 Pages
1 2 3 4
Today, 02:09 PM Go to last post
106 5,445

Can you be nerd and muscular at the same time?

The fact is I am very nerdy and am wondering if bodybuilding will automatically solve this problem. Do you know any jacked dude who is also a nerd? Any advice for how to stop being a nerd?

saeidsss‎, 08-27-2013 05:35 AM
14 4,117

Exclamation Possible Legs workout High reps - low reps

Hi guys, I'm new in this forum and i'd like to make a question about a possible legs workout. >Squat 5x6 and 2min and 30'' of rest >Leg extension 5x12 with 2'' of contraction and 1min and 30'' of rest >Sumo-squat(with the use of two benches) 3x12 with 2'' of contraction and 2 min of rest >Leg...

IdraulicoMario‎, Yesterday 01:41 PM
Today, 01:48 PM Go to last post
1 86

Cool The most ideal once a week program to get 315 bench?

Hey guys, so I currently hit 270lbsx1 bench barbell at 188lbs bodyweight and wanted to know what the best bench program is (done once a week) to hit 315x1. I was thinking 5/3/1, but if you have any suggestions im all for it. Thanks. will rep.

NoviceKevin‎, Yesterday 07:17 PM
8 280

Thoughts on my workout program? (beginner)

Hello everyone, I have been looking around on this forum for some time now and finally decided to ask some things myself. I have been training for some weeks but to get the best results I wanted to make sure I am doing the right things. My goal is hypertrophy. My height is 1.80m (5'10/11), my...

Penj10‎, Yesterday 03:42 PM
Today, 01:29 PM Go to last post
3 161

Muscle Building: The GYM - complete guide based on science Hello, i am a doctor of diabetes and nutrition and i tried to make the best guide i can based on science and the newest studies. I am tired of all the contradicting advice and bad ideas circulating around and i think this will help us with our goals. I...

georgevictor07‎, Today 01:20 PM
0 84 workout program

Hello, for a website with such a big community, i'm have trouble finding review about the training plans sold on this website. Should be a comment section in the plan description. So maybe they not that good. What do you think of this plan ? are they basic ? do you have some to suggest to...

Nacoh‎, Today 11:14 AM
Today, 12:53 PM Go to last post
2 84

Reverse Pyramid Training on a cut...good or bad, waste of time?

I started a version of RPT training from Martin Berkhan as I have started cutting. Is this sort of program a bad idea while on a deficit? I suck at picking and sticking with programs. I mainly chose to run this program for recovery purposes as I’m only in the gym 3x per week and I can do LISS...

orcmode‎, Yesterday 08:57 PM
Today, 12:07 PM Go to last post
2 154

Thumbs up OHP 2x week

Hi Guys, So I’m doing a 4 day Upper/Lower split - looking to put OHP as my main pushing movement with less benching. I’m wondering how to go about, or if it would be wise to OHP on both Upper days? And if so would you have to vary the reps and sets, or could you do a equal amount with...

alex020597‎, Today 07:55 AM
Today, 11:29 AM Go to last post
8 157

5/3/1 BBB version, doing the BBB lift on different day - Is my setup ok.

Hey guys, want to give 531 BBB a go - Is my setup ok. Missing some secondary accessories. 531 OHP 5x10 Bench Rows 531 DEAD-LIFT 5x10 Squat Accessory #2 ???

rlefebvr‎, Yesterday 07:33 PM
Today, 11:24 AM Go to last post
8 212

Program suggestion for strength + running?

I have been lifting for about two years now, mainly with PPL program from reddit wiki. Stats are 5'11, 200lb. B: 165lb, S: 209lb, D: 242lb, 4 pull ups). I need to up my strength and running performance, and I have realized that training 6x week with PPL is just way too much and doesn't make...

weakguy2‎, Yesterday 08:59 AM
7 140

A dude having Hard time on progression read please

Hey i dont know where to start and where to finish.. I once a While Come here for help and write a long essay. So i Will Tell everything so i Can recieve Good advice. So i been lifting 6 Months seriosly. Training Hard getting Good sleep eating Good. Im currently runnin icf 5x5 been on it about...

Advice1998‎, Yesterday 02:34 PM
5 228

Question Looking for feedback/advice on beginners workout

General stats: Female 27 years old 5'7 122lbs My goals: Gain muscle, become more toned, be healthier Current workout plan Monday, Wednesday, Friday: Weighted Squats 66lbs 3 rounds 12 10 8 Push ups 3 rounds 12 10 8 Dips 3 rounds 12 10 8

GingerFox1992‎, Today 09:38 AM
0 83

Fierce 5 time off question

I started on Fierce 5 about 2 months ago, and it's been going really well so far. I have kept up with the progression without any breaks, but I next week I am going on vacation for 2 weeks and won't be working out. After 2 straight months I am ready for a break, but My question is what weight I...

Haydop‎, Yesterday 02:49 PM
2 134

Need Help - Possible Hiatal Hernia

I've been running with Fierce 5 novice for about 4 months now. I recently started having really bad acid reflux, burning pain in the stomach/chest, area etc. It's been miserable and keeping me up at night. I went to the ER on Sunday and they said I have a possible hiatal hernia and need to get an...

USMCSemperFi03‎, Today 08:20 AM
2 90

Exclamation Rep Progression

So I’ve got to the point where I can’t add weight every workout/week anymore, and wanted to get some opinions on these 2 options of progressive overload, if one is better than the other or if either would be effective: They would both be over a 6 week mesocycle, deload then repeat. 1) -...

alex020597‎, 02-12-2019 02:05 AM
Today, 08:35 AM Go to last post
5 358

Are heavy compound lifts killing my gains?

Ok I know the short answer to this question is no, but here is my issue. I started a "bulking" program about 2 months ago and there is no doubt im getting stronger, my dead lift went from 225-335, squats went from 225 to 315 and i can actually do pullups without assistance now within the...

jbr0nc0‎, Today 07:44 AM
7 143

Which handles to use on hammer strength row to substitude pendlay rows?

Hey guys, just making this thread to clarify on which handles are BEST to use, when substituting the pendlay row lift for hammer strength seated rows I know it's not going to be the vertical handles, so my question is whether to use the HIGH horizonal handles, or the lower horizontal handles. ...

tomskee1‎, Yesterday 02:17 AM
Today, 08:23 AM Go to last post
5 180

"Fierce 5" Comprehensive Program List

I began designing the "Fierce 5" series because I wasn't completely satisfied with the majority of 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 nearly all of them lack what I’d consider proper...

davisj3537‎, 07-08-2014 08:03 PM
260 Pages
1 2 3 4 5 ... 260
7,795 1,299,503

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