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  1. #1
    Registered User AlexiosD's Avatar
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    Tips on selecting a workout program

    Dear Community,

    I've joined recently the website but i've been struggling on finding a workout schedule.

    My questions is with the exception of goal what other criteria do you consider when picking a schedule?

    and how do you compare the workouts out there. For example one of my main questions is how to compare between workout with single muscle group per day compared to mixed workout with 2 muscle group or a whole body workout.
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    Take into account your experience level. Remember that you always want to do the bare minimum in order to grow because over time you'll need to progressively do more (essentially)
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    Originally Posted by AlexiosD View Post
    Dear Community,

    I've joined recently the website but i've been struggling on finding a workout schedule.

    My questions is with the exception of goal what other criteria do you consider when picking a schedule?

    and how do you compare the workouts out there. For example one of my main questions is how to compare between workout with single muscle group per day compared to mixed workout with 2 muscle group or a whole body workout.
    How long have you been lifting? How much can you currently lift on the 3 main ones, bench, deadlift, and squat?

    Fierce 5 Comprehensive thread, has workout routines for beginners to advanced lifters. Might want to check that one out.

    http://forum.bodybuilding.com/showth...hp?t=162916931

    If you have just started lifting, or have been, but with no real good workout programming, go with a Novice full body routine. Beginners benefit from frequency, and quicker progression since their bodies are able to recover rather quickly, and can put weight on the bar pretty much every week. Once you are unable to do that, then you switch to an intermediate routine that has slightly slower progression, and a bigger selection of lifts, and less frequency. From 3 days a week per muscle, to 2 days a week.
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  4. #4
    Registered User Partyrocking's Avatar
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    Your experience level is what primarily should determine what type of routine you choose. Other things, such as time, physical circumstances, and what makes you happy also matter, but if the routine is way beyond your level or you're more advanced than the program you're doing, then you're wasting time.

    Novices are weak. Full body routines are well suited for them because they will recover quickly and make gains 3 times a week instead of 1-2 times a week. That being said, some novices hate the monotony of doing the same A/B routine week after week. I would suggest they look for a different kind of fb routine like I hate 5x5 novice routine one of the New Rules for Lifting Books.

    Intermediates need more volume and can't grow as quickly, typically making gains once a week. They may want an upper/lower or an intermediate full body routine like Texas Method, depending on their goals/time constraints etc.

    Advanced lifters can only grow once a month, and they will need careful planning to make sure they grow each month and don't waste time going no where. Instead of doing an upper/lower, they may want a ULPPL, PPL, or a bro split.
    You can't help the hopeless.

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    Originally Posted by Partyrocking View Post

    Advanced lifters can only grow once a month, and they will need careful planning to make sure they grow each month and don't waste time going no where. Instead of doing an upper/lower, they may want a ULPPL, PPL, or a bro split.
    So how do i know which day of the month i will grow?
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    Does the author actually know what he is talking about, or is he just spewing the latest buzzwords to get attention? Do I agree with the concepts and ideologies behind the program? Does the author actually practice what he preaches, and does he have the results to show

    Those are the main things I consider, when choosing a program.
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    Originally Posted by AlexiosD View Post
    Dear Community,

    I've joined recently the website but i've been struggling on finding a workout schedule.

    My questions is with the exception of goal what other criteria do you consider when picking a schedule?

    and how do you compare the workouts out there. For example one of my main questions is how to compare between workout with single muscle group per day compared to mixed workout with 2 muscle group or a whole body workout.
    Experience level, goals (aesthetics, strength, performance), schedule, personal preference, and injury history (may need to slightly tweak to work around)
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  8. #8
    I need about tree fiddy davisj3537's Avatar
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    Picking the right one requires research on your part. Given that you're going to pick an expert written routine it rules out a lot of need for that, but some is still required.

    I'd start be reading a sticky thread at the top of this forum called "full body vs split routines...." It will help you identify what type of program to choose from. At that point you can significantly narrow down you search.

    I'd then spend half an hour reading other people's threads in this section. You'll quickly identify that everyone at the same level is given the same advice as far as what routine to use. There are always several to choose from, but any that are repeatedly suggested are good choices.
    Experience, not just theory
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  9. #9
    Prep Coach NaturalPursuit's Avatar
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    Originally Posted by Partyrocking View Post
    Intermediates need more volume and can't grow as quickly, typically making gains once a week.
    Advanced lifters can only grow once a month, and they will need careful planning to make sure they grow each month and don't waste time going no where.
    ??? Intermediates make "gains" once per week??

    Advanced lifters only grow once a month???

    Muscle hypertrophy is accumulative. It doesn't happen once a day, week, or month. Our bodies are in a constant state of flux
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  10. #10
    Registered User Partyrocking's Avatar
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    Originally Posted by NaturalPursuit View Post
    ??? Intermediates make "gains" once per week??

    Advanced lifters only grow once a month???

    Muscle hypertrophy is accumulative. It doesn't happen once a day, week, or month. Our bodies are in a constant state of flux
    I know it's not clockwork, but what I meant was that overall one's progression slows the more advanced you are. In an intermediate routine, you're often adding weight per week instead of per session, like how Texas Method has you do a 3RM every Friday instead of just adding weight each session like in Starting Strength, and advanced routines are even slower, often per month.
    You can't help the hopeless.

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  11. #11
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    Originally Posted by AlexiosD View Post
    Dear Community,

    I've joined recently the website but i've been struggling on finding a workout schedule.

    My questions is with the exception of goal what other criteria do you consider when picking a schedule?

    and how do you compare the workouts out there. For example one of my main questions is how to compare between workout with single muscle group per day compared to mixed workout with 2 muscle group or a whole body workout.

    http://forum.bodybuilding.com/showth...hp?t=139911893


    One other factor that might be overlooked is whether or not you have any medical limitations as directed by your doctor.
    No brain, no gain.

    You can't out-train bad nutrition.

    Where the mind goes, the body follows.

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  12. #12
    Registered User AlexiosD's Avatar
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    Thank you all for your tips, i will start with the fierce 5 novice and hopefully it all works out well.
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  13. #13
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    Originally Posted by Partyrocking View Post
    Your experience level is what primarily should determine what type of routine you choose. Other things, such as time, physical circumstances, and what makes you happy also matter, but if the routine is way beyond your level or you're more advanced than the program you're doing, then you're wasting time.

    Novices are weak. Full body routines are well suited for them because they will recover quickly and make gains 3 times a week instead of 1-2 times a week. That being said, some novices hate the monotony of doing the same A/B routine week after week. I would suggest they look for a different kind of fb routine like I hate 5x5 novice routine one of the New Rules for Lifting Books.

    Intermediates need more volume and can't grow as quickly, typically making gains once a week. They may want an upper/lower or an intermediate full body routine like Texas Method, depending on their goals/time constraints etc.

    Advanced lifters can only grow once a month, and they will need careful planning to make sure they grow each month and don't waste time going no where. Instead of doing an upper/lower, they may want a ULPPL, PPL, or a bro split.
    I totally agree with this answer as your experience determine your working routine and schedule.
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  14. #14
    Registered User jakecork's Avatar
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    As everyone else says - comes down to experience in the gym and then what you are looking to get out of it, also fitting it around your daily lifestyle of what suits you.
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    looks good 3 times a week
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  16. #16
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    I like to change up my schedule whenever I get bored or stop seeing progress... Just pick one, (5 day split, push/pull, german volume) and work from there.
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    Originally Posted by Jeremy19969 View Post
    I like to change up my schedule whenever I get bored or stop seeing progress... Just pick one, (5 day split, push/pull, german volume) and work from there.
    Check thread dates before responding, this is 4 years old.
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