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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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Dear diary

Filmbuff81

Today, 08:57 AM

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Olympic Lifting

Discuss Olympic lifting and your personal programs.

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Bigger legs

LittleIronGirl

02-12-2021, 02:59 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 07:00 AM 3 Pages • 1 2 3	Last Post By cr2050 View Profile View Forum Posts Today, 06:37 AM	84	319,466
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 24 Pages • 1 2 3 4 5 ... 24	Last Post By GrouchyUSMC View Profile View Forum Posts Yesterday, 02:07 PM	692	791,735
Sticky: AllPro: A Simple Beginner's Routine part VII Part 1:https://igoodies.000webhostapp.com/?viagra=showthread.php?t=4195843 Part 2:https://igoodies.000webhostapp.com/?viagra=showthread.php?t=133395553 Part 3:https://igoodies.000webhostapp.com/?viagra=showthread.php?t=147447933 Part 4:https://igoodies.000webhostapp.com/?viagra=showthread.php?t=155009423 Part... nightanole‎, 11-07-2020 07:13 AM 9 Pages • 1 2 3 4 5 ... 9	Last Post By nightanole View Profile View Forum Posts 03-01-2021, 09:28 AM	259	59,249
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: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=121353501 ... 2020Wellness‎, 11-08-2012 02:07 PM 100 Pages • 1 2 3 4 5 ... 100	Last Post By 2020Wellness View Profile View Forum Posts Visit Homepage 02-26-2021, 06:24 AM	2,997	1,168,146
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 24 Pages • 1 2 3 4 5 ... 24	Last Post By Kardiowork View Profile View Forum Posts 02-16-2021, 09:43 PM	691	1,339,252
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 33 Pages • 1 2 3 4 5 ... 33	Last Post By marcv68 View Profile View Forum Posts 01-08-2021, 05:28 AM	964	947,751
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 • 1 2 3 4 5 ... 365	Last Post By davisj3537 View Profile View Forum Posts 04-19-2016, 01:44 PM	10,927	2,738,057

I don’t even know what to title it but my spinal erectors hurt Jeez two posts in a day just finished a workout I’m doing fierce 5 and the weights starting going up but recently my spinal erectors are killing after the squats, benching is fine same as pendalay rows But then it gets worse when I do db reverse flies... a lot worse I can only do it one hand... czjs‎, Today 10:33 AM	Last Post By czjs View Profile View Forum Posts Today, 10:33 AM	0	1
Stupid question Everybody can be forgiven for a stupid question now and again, eh? So there's more and more evidence that 70% or RPE 6 / RIR 4 is enough of a stimulus to promote muscle growth. Candito recently did a vid with DDS, Nuckols has been saying this for a while, RTS has been programming this for... ECGordyn‎, Yesterday 06:55 AM	Last Post By DogletDusk View Profile View Forum Posts Today, 09:28 AM	20	645
Best advice for getting to a normal weight Hi All, Before lockdown, I was over 100Kg, so I built a Gym, started working out and eating right. Currently I'm doing a calorie deficit (eating 1400 calories per day + whatever I burn).. except Friday and Saturday when I have "cheat days" I alternate between core excersizes and chest/arm... Ddle‎, Today 09:22 AM	Last Post By Ddle View Profile View Forum Posts Today, 09:22 AM	0	75
Body composition scans accurate? Last week I finished up my first week of weightlifting and I went and got a scan. Keep in mind I ate a meal waited an hour, worked out, then got the scan done. I've been using the Inbody scan. I am a 5' 6" 18 year old male for reference 2/23 I weighed 153.3 pounds, 67.5 pounds skeletal muscle... ovat0‎, Today 12:54 AM	Last Post By sooby View Profile View Forum Posts Today, 08:12 AM	3	165
2 day push-pull - feedback This is what ive been doing for 3 weeks now and really enjoy and find myself progressing nicely. A few potential mistakes to me is: 1 the 4 excercises for my back and only 1-2 for everything else, big imbalances or is the back that much bigger that the few extra excercises are okay ? 2 Bench -... Fillip498‎, Yesterday 07:56 AM	Last Post By paulinkansas View Profile View Forum Posts Today, 06:35 AM	15	430
5 days a week workout - what do you do? My current plan runs something like: Day 1 - Chest / Shoulders Day 2- Back / Arms Day 3- Legs off Day 5 - Chest / Shoulders Day 6 - Back / Legs off TheWogmeister‎, Yesterday 07:51 AM	Last Post By Xpiro View Profile View Forum Posts Yesterday, 08:54 PM	4	332
Recovery Will an hour of aerobics the day after a heavy workout screw up recovery? OldPapa‎, 03-01-2021 01:19 PM	Last Post By Filmbuff81 View Profile View Forum Posts Yesterday, 08:48 PM	10	520
Any decent home workout plans? Short: I have my body and adjustable dumbbells. Is there a routine I could do every other day for a few months or more? Long: I have been trying to recover from medical problems and happy to say I managed to build enough work capacity to walk over an hour almost everyday. Most of my... MSKFAHIM‎, Yesterday 10:35 AM	Last Post By paulinkansas View Profile View Forum Posts Yesterday, 03:57 PM	5	266
? about abs progression Hello, Over the past few months I've added 20 lbs and have gone from 14% body fat to 12.2% but I only see my abs very very faintly and if it's in a particular lighting. My question is do I need to lose more body fat for them to show or gain more muscle in the abs area...Is working out the core... learningtheway‎, Yesterday 02:49 PM	Last Post By MyEgoProblem View Profile View Forum Posts Yesterday, 02:58 PM	1	140
Will adding more muscle make body fat look better? I'm 189IBS, quite a fair bit of body fat id say but not enough that it covers my muscle mass. I was wondering if bulking more muscle will make my body fat look somewhat better? My chest is quite fleshy, I am really lifting hard for my chest, I just don't know why whether to add more muscle than... Cammg95‎, 03-01-2021 03:03 PM	Last Post By klbbr View Profile View Forum Posts Yesterday, 06:24 AM	17	709
Looking for calisthenics programs Hello all, I do some strength training on MWF using Gray Skull LP app.. Twice a week I would like to add some calisthenics. Would this be advisable? Also, I’ve been wearing the web for calisthenics programs and cannot find anything usable. So many, lifting programs out there people... czulsk‎, 02-27-2021 03:03 AM	Last Post By GrouchyUSMC View Profile View Forum Posts Yesterday, 04:24 AM	4	775
Wrist Workout I'm new to body building in fact I'm fat =(. However, I'm looking to get buff and I need to tips for working out my wrists. Can you guys link a video? TheTexican302‎, 03-01-2021 06:05 AM	Last Post By TheShadowMan View Profile View Forum Posts 03-01-2021, 07:56 PM	3	450
Will Tennyson program I found Will Tennyson on YouTube who has an interesting looking program. It's a 4 day split consisting of two days of legs/shoulders/tris and two days of chest/back/bi's. He has a video on it and it's as folows: Day 1: Bench Neutral grip pull up Incline db press SteveMcs‎, 01-07-2020 11:25 AM	Last Post By BeginnerGainz View Profile View Forum Posts 03-01-2021, 05:26 PM	17	6,304
Too much volume for a 4 day push pull? Saw this on r/weightlifting by junkrat24 and saw that the dude had stated that it wasn't enough volume I responded to him and was surprised that he wasn't getting overworked and that I would suggest taking out a few of the compound exercises but it seemed to no avail What are your thoughts? ... schoolstrength‎, 03-01-2021 12:36 AM	Last Post By schoolstrength View Profile View Forum Posts 03-01-2021, 01:51 PM	7	588
Back in the gym after many years. My gym opened back up and had a nice resolutioner deal, so here I am. It's been 5 years since I lifted and about a year since I've been in the gym at all. My autism will surely make these posts erratic and hard to follow, but there will be gains. Initial goals are to lose a ton of fat... Mr.Bill‎, 02-05-2021 03:24 PM	Last Post By Mr.Bill View Profile View Forum Posts 03-01-2021, 01:28 PM	8	2,579
Question for you guys who train mostly for hypertrophy What progression method do you use on your main lifts and isolations? As hypertrophy is an very easy given adaptation, has me thinking that it dont really matter as long you are increasing reps/weight when things get to easy and you fall out of that overload threshold (0-4 rir) What progression... MacBody96‎, 02-15-2021 05:03 PM	Last Post By tbonestake View Profile View Forum Posts 03-01-2021, 12:06 PM	26	2,476
Crossfit and weight training Hi there, I have been practicing CrossFit for the past year 3 times a week and I stopped doing weight training. Although my cardio and range movement improved, I lost strength. If I quit Crossfit and return to weight lifting quickly I will lose the range movement and cardio. Given that I have 3... GonzaloSP‎, 03-01-2021 07:00 AM	Last Post By SuffolkPunch View Profile View Forum Posts 03-01-2021, 07:02 AM	1	376
I am a new bird Hi every one henry9631‎, 03-01-2021 05:10 AM	Last Post By Superlative93 View Profile View Forum Posts 03-01-2021, 07:02 AM	1	408
Let's Squat 5,000,000 pounds in 2021! 2018 we had a squat thread, goal 10,000,000. We got almost 4,500,000 that year if I remember right. This year, all free weight squats count: barbell, dumbbell, kettlebell, water bottles, bricks, backpack full of books, concrete plates, heavy pole, or anything you've got to squat. Just weigh it... ECGordyn‎, 01-10-2021 06:24 AM 3 Pages • 1 2 3	Last Post By supramax View Profile View Forum Posts 03-01-2021, 05:43 AM	63	12,624
4 day split - lots of exercises Hello everyone. Looking to organize a 4 day split with legs and abs not being included (separate day). I would like to keep it M, T, TH, F with WED being dedicated to legs and abs Exercises I would like to include: Chest: INCLINE BENCH (TWICE A WEEK), INCLINE FLYS, FLAT AND DECLINE BENCH... die_kruzen‎, 02-28-2021 08:16 AM	Last Post By jaxqen View Profile View Forum Posts 02-28-2021, 10:56 PM	8	623
Kettlebell Program (Needing expert advice) Hey everyone! So, I've never done any weight training in the past, only bodyweight and nothing for any considerable length of time. I have also never attempted to follow any sort of exercise program before. So... yeah I'm a 29 year old (male), 5' 10", 135lb newbie. With all that said; My wife and I... Animag771‎, 02-27-2021 10:24 PM	Last Post By ECGordyn View Profile View Forum Posts 02-28-2021, 09:49 PM	3	673
Can anyone explain what's happening now? Alright so this where I'm inexperienced at when it comes to lifting. After 2 weeks of hitting the weights hard at 6 weekly sets, full body 3x a week split, progress is looking like it's about to come to a halt. I've made rapid progress on every single lift adding weight and reps left and right very... Animal2692‎, 02-26-2021 11:27 AM 2 Pages • 1 2	Last Post By Filmbuff81 View Profile View Forum Posts 02-28-2021, 08:10 PM	47	2,302
Starting / Looking for workout advice Hey everyone! I've never been exactly thrilled about working out, I didn't feel comfortable in a gym since I suffered from panic attacks. Last year during lockout I started working out at home with what I had (a single 16lb dumbbell) and after that, I started liking it. Now I would like to take... tutelc‎, 02-28-2021 06:42 PM	Last Post By Filmbuff81 View Profile View Forum Posts 02-28-2021, 06:51 PM	1	412
How to do HIIT when bulking ? Hey, i need advice. Im bulking, but im still doing cardio (steady state running, 30 minutes daily or every other day). I like it, but i want little change sometimes, so i was thinking about HIIT cardio (sprints). 30 min steady state is very good for me, because it wont hinger my gains, but i know... Trineu‎, 02-27-2021 09:38 AM	Last Post By Heisman2 View Profile View Forum Posts 02-28-2021, 04:51 PM	5	653
what is the best training split for runners Hello I'm 36 I'm a long distance runner what is the best training split program for this schedule: M= weight T= running (speed) W= weight TH= running (tempo) F= weight hass71‎, 02-28-2021 10:00 AM	Last Post By paulinkansas View Profile View Forum Posts 02-28-2021, 10:09 AM	1	470