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Forum: Workout Programs

What workout is best for your goal?

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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
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09-15-2021, 04:00 AM Go to last post
712 865,781

Sticky Thread 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 06:13 AM
18 Pages
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09-09-2021, 09:44 AM Go to last post
538 177,130

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
33 Pages
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09-09-2021, 12:16 AM Go to last post
968 1,053,246

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: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=121353501 ...

2020Wellness‎, 11-08-2012 01:07 PM
101 Pages
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3,025 1,256,227

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
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04-15-2021, 08:12 AM Go to last post
696 1,417,816

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 06:00 AM
3 Pages
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03-17-2021, 07:01 PM Go to last post
84 367,212

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
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04-19-2016, 12:44 PM Go to last post
10,927 2,891,384

The road to professional weightlifting!

Hey, I want to spend 1-3 days a week training weightlifting. But I think it would be nice to definitely follow the created program. Does anyone have any experience with the 12 week program from Alexey Torokhtiy? Torokhtiy.com If you have had experience, please share your opinion. Thank you...

wilsonkellie‎, Today 01:51 AM
0 42

workout program

Hello, am 46 yrs old, 78kg, 24bf (lower abdomen) i would like to know if this is to much for one day workout 3 to 4 day per week. I want to reach 75 kg to 77.27 kg build muscle and reach to 12% BF. trying to find the most complete exercise per muscle group so i don't burn. I workout from...

Atahuallpa‎, 09-15-2021 01:39 AM
Yesterday, 11:27 PM Go to last post
3 576

When you are IN THE ZONE…

How do YOU know when you are in the zone and doing awesome? Some signs for me… 1-no lack of motivation ( can’t wait to train again!) 2- great tempo- high energy- attacking each set! 3- cant get enough! Going for more weight, more reps, more sets, more movements ( ok any maybe more Food...

coachcalande‎, Yesterday 07:03 AM
Yesterday, 06:16 PM Go to last post
3 237

Female Weight Loss & Toning

Afternoon all, Wondering if anybody could help/point me in the right direction; my girlfriend is hoping to get into fitness and she's tasked with me with putting together a diet/training plan (as if I have any clue!) Her goals are: Lose weight Tone abs & bum mainly Generally tone body and...

EriksenSpurs‎, Yesterday 08:03 AM
Yesterday, 08:03 AM Go to last post
0 183

Bulking but somehow lost weight?

First 3 months I gained 10 pounds. However, over the last 3 weeks I've lost a pound. The only thing I changed in my workout is that I switched from a full body workout switching between 12-8 reps to a strong lift workout using 5 reps. How is it that since I've switched to lifting heavier and doing...

youknowit84‎, Yesterday 06:53 AM
Yesterday, 06:57 AM Go to last post
1 193

Starting Strength 5x5 or ICF for a beginner

I currently am 19, 6’1, about 185 lbs. Just a year ago, I was skinny fat just under 140 lbs. The new weight came from eating more quality meals, however without a gym or equipment the fat packed on. I did body weight here and there, and can tell I have gained more muscle but it’s dwarfed by the...

GDS96‎, Yesterday 12:18 AM
Yesterday, 06:39 AM Go to last post
4 308

From Zero To Hero - Could I get some advice?

I'm a 29yo male looking to basically tone my stomach, grab some pecs, & beef up the arms ASAP. Pretty standard I'd guess. But I'm incredibly lazy - as in, doing a routine workout is fine, but doing all sorts of variations, or cooking all sorts of meals - I'd like to pass on. Given that, if I'm...

Jalke‎, Yesterday 12:11 AM
Yesterday, 06:31 AM Go to last post
4 293

Fierce 5 - Can't Do Much Progress on Overhead Press

From February (guessing because I lost my phone with my first recorded sessions) to September (currently recorded), my weight progress is: Squat: 85lbs --> 185lbs Bench: 65lbs --> 145lbs Pendlay Row: 65lbs --> 125lbs Face Pull: 10lbs --> 95lbs Triceps: 10lbs --> 95lbs Calf Raises: 30lbs -->...

acruz7439‎, 09-15-2021 03:15 PM
2 Pages
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09-16-2021, 06:38 PM Go to last post
38 1,397

Not progressing whatsoever with Fierce 5 as a beginner after 2-3 months.

Dear, I am becoming increasingly frustrated by working out, because for some reason I am simply not getting stronger. As adviced by an earlier post on this forum, I have stuck with the Fierce 5 routine since the end of June. I took a break halfway through because I went on vacation for 2 weeks,...

Bremster1‎, 09-11-2021 06:42 AM
2 Pages
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09-16-2021, 02:21 PM Go to last post
39 2,648

Fierce 5 deload question - resetting weights query

After deloading (taking 4-7 days completely off), dropping 15% (reset) Wanted to check after deloading on Fierce 5, is the dropping 15% (reset) required on ALL exercises or just the failed exercises? Thanks

pj112‎, 09-15-2021 03:14 AM
09-16-2021, 01:54 PM Go to last post
5 587

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 05:24 AM
10 Pages
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09-16-2021, 06:28 AM Go to last post
276 102,377

Deadlifts on Leg day or back day?

When do you guys do deadlifts?

BlackJack619‎, 09-15-2021 12:53 PM
09-16-2021, 05:21 AM Go to last post
9 607

Auto regulated training explained

Anyone who’s ever followed baseball understands “power surges” and “biorhythms “ as it relates to performance and hot streaks. What if I told you that bodybuilders and powerlifters also have hot streaks in their performance and would be wise to break the shackles of planned progression and...

coachcalande‎, 09-12-2021 04:11 AM
2 Pages
1 2
09-16-2021, 04:53 AM Go to last post
51 2,326

Bench got even worse

I made a thread about a week ago (https://igoodies.000webhostapp.com/?viagra=showthread.php?t=180536593&p=1645695623#post1645695623) about my stalling bench. 4 weeks ago I hit 170 lbs for 3 sets of 8, then the following week I hit 175 lbs for 3 sets of 8. The week after (so 2 weeks ago) I did tried 180 lbs and...

MisterNoGains‎, 08-31-2021 02:18 PM
2 Pages
1 2
09-16-2021, 12:44 AM Go to last post
41 4,693

Unhappy How does push up train your chest muscle ?

I always have trouble pushing myself off the ground plank style and end up pushing my half upper body up first followed by the second half of my body. I don't feel any upper chest muscle activated, only felt my triceps doing most of the work. After that, my triceps are so sore. Did I do wrongly...

Raspberry76‎, 09-14-2021 09:56 PM
09-15-2021, 09:50 PM Go to last post
4 681

Push/ Pull - Help Critique

Hello there, I'm looking for some suggestions on how to tweak my routine to fit more of my needs. My primary goal is bodybuilding to have that aesthetics look, so I can look and feel good. I'm the everday 41 year old Joe with a sedentary desk job. Most of my exercise is when I walk to and...

czulsk‎, 09-15-2021 07:16 PM
09-15-2021, 07:16 PM Go to last post
0 424

49 yo f interested in doing fitness competition for bucket list

I'm 49 and want to compete on stage. I currently weigh 138 lbs and stand at 5'8. What's a good place to start? Where would I get meal ideas? Im lost. Help!

ksage72‎, 09-15-2021 04:54 PM
09-15-2021, 04:54 PM Go to last post
0 397

Overload threshold for strength training?

So the overload threshold for hypertrophy is sufficent volume 10-20 set per muscle group a week, at high enough effort 1-4 rir, then you look for performance increases over time as you grow bigger. But for strength, what is the main overload threshold? I know that being close to failure dont...

MuayB96‎, 08-25-2021 03:23 PM
09-15-2021, 04:38 PM Go to last post
4 1,003

Lifting with hernia?

I know it's not a good idea or possible long term. But, I'm thinking if I wear a support belt, breath properly, guard my core and reduce the weight I might get by with it remaining stable for a while. Anybody try lifting with hernia?

michaelm700‎, 09-15-2021 03:16 PM
09-15-2021, 03:16 PM Go to last post
0 379

Building Muscle

I have been going to the gym for about 10 years now. I am always in quite reasonable shape. but struggle to build muscle or get bigger. can anyone give me some advice on this? I am trying to do more Squats and Deadlifts. but 2 year ago when doing squats I went down badly and got sciatica. so...

oakley1993‎, 09-15-2021 11:06 AM
09-15-2021, 11:44 AM Go to last post
2 462

Help me figure out a program after shoulder surgery

10 months ago I had 2 tendons in my shoulder reattached, 1 repaired, bone spurs removed, & small part of my collarbone edge shaved off. 10 months later, my strength is coming back slowly, but my size & shape are not. I still have pain and a noticeable limited range of certain motions. I...

stev0n‎, 09-14-2021 06:39 PM
09-15-2021, 08:44 AM Go to last post
5 621

Push / Pull workout, Amount of sets per week.

Hi all, I've been lifting weights for strength training since I was in my twenties - I'm now 42. When I did originally start I did follow a classic bro split routine but as was focusing on playing sport more, then just moved to random lifting on the odd days with no real workout routine -...

userFCLDC07NKMW‎, 09-14-2021 10:09 AM
09-15-2021, 04:58 AM Go to last post
7 761

Fierce 5 Novice (Cut)

Want to drop to about 10% bodyfat before doing a bulk, and I started the F5 novice program, lift's have gone up, but they have stalled dramatically, is it just normal given the nature of cutting? Height - 6ft Weight - 193lb Age - 25 Squat - 199lb for 5 reps Bench - 155lb for 5 reps DL -...

OnThisMotive‎, 09-15-2021 04:10 AM
09-15-2021, 04:10 AM Go to last post
0 467

6-12 reps per exercise or gradually throughout workout?

Which of these two methods do you feel is more optimal in terms of hypertrophy and why? I doubt either is the MOST optimal out of every hypertrophy training method out there, but for now I'm just curious which of the two you guys feel is better. Method 1 6-12 reps for EACH exercise in a...

GruntKC‎, 09-14-2021 04:10 PM
09-15-2021, 02:27 AM Go to last post
5 661

Starting - but how?

Hey Guys, I'm gonna start by introducing myself: I'm Max, 20 yo and (pretty much) have never worked out in any shape or form in my entire life. Like seriously, I wouldn't ride a bike if I didn't have to, never played any sports and even skipped on PE classes in school. I also never cared about...

Inesco‎, 09-07-2021 10:17 AM
09-14-2021, 05:19 PM Go to last post
5 1,689

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