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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 07:27 PM
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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
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11-28-2021, 09:35 PM Go to last post
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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 07:13 AM
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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
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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
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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
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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
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Poll Poll: Do you deadlift on an at least near-weekly basis?

Conventional, sumo, dumbbell, hex-bar or any sort of added resistance to bringing an added resistance of dead weight from the floor to a full stand. For reference, I am totally and unashamedly of the conviction that the deadlift is King of Exercises. Just asking for a show of hands. :) ...

EliKoehn‎, Yesterday 07:41 PM
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New training aim

Hi all, I’m planning on going back to the gym and need some kind of training program / advice on routine, food and supplements. A preamble: I’ve not trained for 12 months due to moving house and lockdowns; I’m 40 years old, 5 10 inches tall and weigh 11 stone. I have around 7 pounds of fat to...

LeeMills77‎, Today 01:12 AM
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In the next-gen edition of NBA 2K21

In the case of moving spins, or the Moving Spin, your best option will be Basic 1 for all intents and purposes. You could also think about J. Embriid for its speed, but choose the one that works for you. Finally, consider the Triple Threat Style. Since it isn't a very common move, you can stick...

MMOgrfy‎, Yesterday 11:49 PM
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what is the best workout routine for beginner? read

The best workout routine for true beginners is rather subjective to what the beginner is comfortable doing and their understanding of how to perform exercises. Their ultimate goal will also play a huge factor as well. Generally speaking though, beginners can start off performing anywhere...

jerrybomen‎, Yesterday 10:23 PM
Yesterday, 11:24 PM Go to last post
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workout selection tips!

Selecting the right workout routine is crucial for reaching your goals. People who don't choose the right plan are setting themselves up for failure. Here are our top 8 tips for selecting a workout. Select a workout routine that's designed for your experience level. Seems simple right? Many...

jerrybomen‎, Yesterday 11:06 PM
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what should i do on rest day?

Rest on your rest days. Eat in a way that is consistent with your goals and focus on recovering from your training sessions. You can also do something that is known as active recovery. Active recovery can be performed in a number of ways but is a light activity that gets your blood flowing,...

jerrybomen‎, Yesterday 11:04 PM
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is it bad to go the gym everyday?

It depends on what you are doing while you are at the gym. You have to give your body time to recover if you want to grow, so if you are training intensely every single day, then it’s not ideal. If you are going to the gym out of habit every day, but not weight lifting, it may be ok. If some of...

jerrybomen‎, Yesterday 11:02 PM
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is exercising everyday bad?

Not at all depending on how you go about things. Plenty of people do some form of exercise every day of the week. But, you will want to consider a couple things. First, you’ll want to stick to a resistance training plan if your goal is specific. You’ll want it to be the main focus of your...

jerrybomen‎, Yesterday 11:01 PM
Yesterday, 11:01 PM Go to last post
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is it ok to lift weight everyday?

Depending on what you’re doing and how you structure your training, it certainly can be. Weight lifting every single day for most is going to be completely unnecessary. Training with high intensity every day of the week will get you injured and burnt out pretty quickly. Find a good 3-5 day...

jerrybomen‎, Yesterday 10:59 PM
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how many days a week should i workout to build muscle?

A minimum of 2 days of full body training with progressive overload is needed to build muscle. 3 full body days is better. And once you get into the 4 training days per week, you begin reaching optimal training frequency and volume for the vast majority of lifters. There’s no perfect split...

jerrybomen‎, Yesterday 10:57 PM
Yesterday, 10:57 PM Go to last post
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is it better to do full body workout a day?

Certain advanced bodybuilders can benefit from full body workouts 6 times per week. However, it’s not a common practice. Performing full body workouts every day might not be harmful depending on how you structure your training and the intensity in which you train with from session to session. ...

jerrybomen‎, Yesterday 10:54 PM
Yesterday, 10:54 PM Go to last post
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what can i drink to build muscle fast?

Building muscle takes time and consistency. Nothing will get you there fast(er) than your body is naturally able to through optimized training, nutrition and lifestyle habits. There are certainly supplements than can help you with the nutrition portion of things. Protein shakes are beneficial if...

jerrybomen‎, Yesterday 10:52 PM
Yesterday, 10:52 PM Go to last post
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what is the best 5 days workout routine?

A good 5 day workout routine would be an upper/lower workout or push/pull/legs workout performed in a rotating training day fashion. You could also do an upper/lower or push/pull split with a “weaknesses” day as your 5th training day in the week. I’d recommend avoiding the traditional body part...

jerrybomen‎, Yesterday 10:50 PM
Yesterday, 10:50 PM Go to last post
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how many days a week should i workout?

How many days per week do you have available to work out? That is the more important question to answer. Generally, to see progress 2-4 workouts are needed. 3-4 workouts per week is the sweet spot. You can train more frequently depending on your goals and experience level. However, at least 2...

jerrybomen‎, Yesterday 10:48 PM
Yesterday, 10:48 PM Go to last post
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how can a beginner build muscle?

By being consistent with their training, focusing on hitting each muscle group at least 2 times a week with an appropriate volume and weight for their abilities, and by progressing the weight used from workout to workout whenever possible. Be consistent. Train hard. Progress the weight. It...

jerrybomen‎, Yesterday 10:44 PM
Yesterday, 10:44 PM Go to last post
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how much cardio should a beginners do?

Cardio recommendations will be highly dependent on your overall goal. For most, it may not be even necessary to perform additional cardio. Focusing on progressing the weight used in your workouts and getting stronger over time will have a more beneficial impact on your body composition than cardio...

jerrybomen‎, Yesterday 10:42 PM
Yesterday, 10:42 PM Go to last post
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how much weight should a beginners lifts?

The total amount of weight someone should use is going to be different from individual to individual, and also exercise to exercise for each individual. Depending on the program, it might vary from set to set of each exercise based on the rep scheme. The general recommendation would be to...

jerrybomen‎, Yesterday 10:38 PM
Yesterday, 10:38 PM Go to last post
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what is a good gym routine?

A good gym routine is one that you enjoy, works your muscles with the appropriate frequency and volume for your experience level, and that you can be consistent with. This can look very different from person to person. Exercise selection for a good gym routine will train fundamental movement...

jerrybomen‎, Yesterday 10:35 PM
Yesterday, 10:35 PM Go to last post
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can you gain 10pound muscle in a month?

You can gain 10 pounds in a month. You can’t gain 10 pounds of pure muscle in a month naturally. 10 pounds in a month is likely during a lean bulking phase, especially for beginners. The muscle will grow fairly quickly, and if you’re coming off a fat loss phase, early weight gain will be from...

jerrybomen‎, Yesterday 10:33 PM
Yesterday, 10:33 PM Go to last post
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how do i schedule my workout

This all boils down to setting up and selecting workout programs that are both flexible and enjoyable. There is no perfect one way to set up training. It’s very subjective from person to person. If you only have 2 days where you’re able to make it to the gym, a full body workout makes sense. 3...

jerrybomen‎, Yesterday 10:31 PM
Yesterday, 10:31 PM Go to last post
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what are the 10 best exercise

The best 10 exercises for someone might not be the best 10 exercise for another person. When selecting an exercise to use, it’s important to keep your own abilities and goals in mind. Some people might be able to perform an exercise with no pain at all, while that same exercise might cause another...

jerrybomen‎, Yesterday 10:29 PM
Yesterday, 10:29 PM Go to last post
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what it the best workout schedule to build muscle

The best workout schedule to build muscle is a workout schedule that you enjoy and can be consistent with. In addition to consistency, it would be beneficial to have a higher training frequency if the goal is to build lean muscle mass. You’ll want to hit each muscle group either directly or...

jerrybomen‎, Yesterday 10:26 PM
Yesterday, 10:26 PM Go to last post
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what should a beginner do at the gym? pls read bellow

The best thing a beginner can do at the gym is seek out the help of a trained professional to assist them with learning the proper form of each exercise. Practicing the basics and establishing a solid foundation in terms of form will help a beginner lifter remain injury free throughout their life....

jerrybomen‎, Yesterday 10:20 PM
Yesterday, 10:20 PM Go to last post
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body part to work on that day

The answer to this question would assume that the person asking is referring to body part splits. In this case, the way you split your days likely won’t matter too much, as long as you work every body part throughout the week. There may be some benefit into ensuring you don’t hit chest and...

jerrybomen‎, Yesterday 10:16 PM
Yesterday, 10:16 PM Go to last post
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what is the best routine for gym?

The best routine for the gym is one that is flexible with your schedule and you actually enjoy. These two factors will contribute greatly to your ability to be consistent with your workouts. Consistency with your workouts and progressing as you perform them is what will lead to results. That...

jerrybomen‎, Yesterday 10:14 PM
Yesterday, 10:14 PM Go to last post
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