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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: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, 10-05-2015 08:53 AM
268 Pages
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Yesterday, 12:22 PM Go to last post
8,014 1,214,643

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 02:07 PM
99 Pages
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2,946 940,598

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
32 Pages
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01-09-2020, 02:34 PM Go to last post
945 680,854

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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12-29-2019, 08:44 PM Go to last post
682 1,119,998

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
23 Pages
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11-11-2019, 05:58 AM Go to last post
665 564,828

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
3 Pages
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09-06-2019, 01:41 AM Go to last post
72 181,641

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 2,409,364

need help with lifting/cardio routine for fat loss

I've 5'9' 250 lbs. Been powerlifting for about 2 years and I've become a decently strong fat guy. i really want to loss the fat and get healthy/lean. right now i go to the gym 5 days a week for about 45 minutes. I've recently started lifting on MWF and doing cardio on T, THURS. However, what...

marinemail05‎, 01-13-2020 09:03 AM
4 603

Unhappy Friend has no growth

I’ll try to keep the setup short. My friend started getting me to be his workout buddy, so we can start working out. I haven’t worked out in a long time (was an athlete in High School, but I’m 32 now), and he was a farm kid (age 24, young and skinny), that never did any formal workout. We have...

ReiLen‎, Yesterday 12:07 PM
9 295

Lack of Soreness New Workout

I recently joined a gym that includes a lot of circuit training with weights. First day was upper body, and the soreness was killer. Second day was lower body, and there was practically no soreness whatsoever. I haven’t worked out in 13 years so I’m definitely not in shape. And before joining, my...

Danaleer‎, Today 09:44 AM
2 77

Bro split recommendations?

So I have spent years bulking/cutting doing Strong lifts and 531. I feel like I have just gone in circles to be honest. I have certainly gained a little muscle but based on the amount of time spent, I can't say that I am happy. I am kind of tired of doing the same compound lift based workouts and...

SwagenGTI‎, 01-17-2020 01:49 AM
Today, 10:40 AM Go to last post
23 1,673

Post How many calories am I really burning in the gym?

Hello there, my first post here. :) So, a month ago (december 2019), I finally decided to start with my weight loss after 4 years of doing nothing and its going pretty well, losing around 1.5 - 2.2lbs per week with a ~1900 kcal diet. Current stats: - 238lbs - 5'9"

Davezor96‎, 01-21-2020 09:01 AM
Today, 10:33 AM Go to last post
24 1,289

Good routine for an 81 year old?

My dad is about to turn 81. He's beaten bladder cancer and has been going to the gym with me 3 mornings a week. He swims a little, does the elliptical slowly, and has also been doing machines and some light dumbbells Would a basic full body 3 days a week be optimal for him? He enjoys lifting...

edwardwhaskell‎, Today 05:17 AM
12 229

Looking for a new 4-5 day split routine

Hey guys I have been using the fierce five five day split and I got some really good strength gains with Deadlift going from 160 to 180kg Squat going from 110 to 135kg and Bench going from 95 to 105kg I am now looking for a new program to run that still runs around the same three compound...

StumpingIron‎, 01-23-2020 05:45 PM
Today, 09:43 AM Go to last post
14 550

10 months in, program advice please.

Hi guys, I am 10 months into training consistently (4x a week) I am currently doing the program below whilst bulking. I am gaining around 0.5lbs per week. Before this program I did a 16 week program which was quite similar I.e. chest day, back day, leg day etc. And overall I have gained...

archyash86‎, Today 12:09 AM
Today, 08:00 AM Go to last post
8 264

Ectomorph Program

Hi everyone. Im 30y/o male, 5.7" and 60kg. Just starting to workout this couple of month. My question is does my program is ok for Ectomorph or too little volume? My goal is to build muscle, get bigger and increase weight. For compound exercise my rep/set is 5x5, while the accessories...

ZintoZin‎, 01-23-2020 01:59 AM
Today, 06:33 AM Go to last post
5 584

Bone Density and Connective Tissue focused programs

Mike O'Hearn talks this school of thought Does anyone have a regiment I could pick up and follow? Endomorph here 5'10.5" 280 in the winter, 265 in the summer. Just starting to work out consistently for the first time in my life. I have fatigue issues so ive been sticking to about 60%max and...

Sorzin‎, Yesterday 07:47 PM
Today, 04:11 AM Go to last post
1 194

Instructions

Hey guys I’m planning to do total fitness full body weight strength plan. There’s a circuit in it and it says to do 3 rounds. Presumably the full circuit 3 times. In each of the excersizes in the circuit it has a number or sets which are also 3 of each. Does this mean I do 3 sets of each...

Bridean38‎, Today 03:24 AM
Today, 03:24 AM Go to last post
0 168

Smile Advice on how to achieve Dream body!

Hi people, I'm new to this forum so I apologise if I am not posting this in the appropriate thread (please let me know) I'm 23 years old and I am wondering if some of you could give me some tips/advice on how I should go about achieving my desired body shape. Here I have provided images of my...

Yas97‎, Yesterday 11:37 PM
1 217

Am I doing it right?

So I started lifting weights back around Late September 2019, I am 34 years old, 171cm tall, and at the time weighed around 12st8. I wanted to workout out 5 days a week mon-fri as my work allows me to train every weekday. So I started doing a split routine, Chest and Back on Monday, Legs and...

deankenny21‎, 01-23-2020 12:18 PM
Yesterday, 11:43 PM Go to last post
13 610

Do you use a Massage Gun? How do you like it?

So I'm looking into getting a massage gun for some help with recovery. I know all about the Theragun and Hypervolt, but what others have you used that you recommend? Read through this article on massagegunfight.com/massage-gun-buyers-guide/ but wanted other opinions. Thoughts?

benchill‎, Yesterday 04:13 PM
Yesterday, 11:35 PM Go to last post
4 197

Changing up routine

I’ve been lifting for a few years and have always followed the same format, Push and Pull (Includes quads on push, hamstrings on pull). Recently I feel as though I’m not progressing and my body is kind of telling me to lighten up. I don’t know if I’m doing too much but here’s my General routine:...

R1821‎, Yesterday 07:34 PM
Yesterday, 10:45 PM Go to last post
6 264

Body parts imbalance

I am 17 yrs old and i started my lifting journey 7 and half months ago. I did big mistake with cutting and ended at 122 lbs at 5'10 lifting weights almost every day with huge volume and ignoring legs. I did what i wanted in the gym without tracking sets and reps. I always had quite good form but...

Tonii47‎, Yesterday 09:47 AM
Yesterday, 09:36 PM Go to last post
2 266

Question about rest days

So i am doing a classic bodypart split. But the thing is i don't have time to do abs or calves after my workouts because i like to train less than 1 hour. My questions is what if i do abs and calves on rest days? This will impact my recovery? Chest and abs Back Legs Shoulders and calves ...

CapitanNemo‎, Yesterday 03:01 PM
Yesterday, 07:03 PM Go to last post
3 241

Arrow Need some help!

I had broken my foot and ripped 3 tendons in it and was kinda down and out after, needless to say I put on an unwanted 45lb. I'm 6'4 265lb now and I'm looking to get back down to 220lb, I've never gained this much weight in my life and I'm wondering if anyone could help suggest a plan to get...

RKJ92‎, 01-22-2020 08:41 PM
Yesterday, 05:55 PM Go to last post
3 519

Bicep workout program

At current, I am doing this bicep workout program: Exercise 1: Barbell Curl 3 sets of 12 reps with 60 second break 3 sets of 2-4 reps with 90 second break (heavier weights) Exercise 2: Incline Dumbell Curl 3 sets of 12 reps with 60 second break 3 sets of 2-4 reps with 90 second break...

Work56Guy‎, Yesterday 11:14 AM
Yesterday, 03:41 PM Go to last post
6 336

Let's OHP 2,020,000 lbs in 2020

Recreating ECGordyn's thread from last year. Same rules as before 2019 thread failed, we got 3/4 of the way there, so it's completely do-able. Come on people, let's separate the men and women from the little girls and boys and find out who will press.

OldFartTom‎, 01-01-2020 03:00 AM
3 Pages
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Yesterday, 03:25 PM Go to last post
68 6,900

Question Calisthenics and Weightlifting

I've been recently been doing a calisthenics upper body and weightlifting lower body routine. I've been considering doing weightlifting for upper body as well while also working on calisthenics. However, I'm skeptical about using weights, because if I were to discontinue using weights for a...

OllieOpps‎, Yesterday 12:57 PM
Yesterday, 03:19 PM Go to last post
1 175

Fed Ex Package Handler job affect programming?

Does anyone have experience being a Fed Ex package handler? Do you think taking this job will have a major impact on one's ability to train?

Bailout987‎, Yesterday 01:29 PM
Yesterday, 01:45 PM Go to last post
3 238

Need help with a workout plan in my new apartment's gym

Hello Everyone, I just moved to a new apartment and there’s a great fitness room with all sorts of equipment to use. The two most important ones I plan on using are the dumbbell sets and “Matrix” machine that allows me to do all sorts of exercises. I have attached some images to show what what...

jbaroosh‎, Yesterday 12:17 PM
Yesterday, 01:25 PM Go to last post
4 261

Muscle growth question

Hi. Is there any way to make your muscles grow really fast, like making them recover as fast as possible or giving them lot of protein and training as hard as possible. Or is 0.5-1 pound the body's absolute maximum capability for muscle growth. Thank you.

bodyguy55‎, Yesterday 07:57 AM
Yesterday, 01:19 PM Go to last post
8 410

"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
269 Pages
1 2 3 4 5 ... 269
Yesterday, 12:47 PM Go to last post
8,045 1,573,370

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