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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 07:53 AM
260 Pages
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Today, 05:15 AM Go to last post
7,792 1,106,796

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
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2,938 862,963

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
32 Pages
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Yesterday, 02:28 AM Go to last post
936 594,177

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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10-19-2019, 11:17 AM Go to last post
682 1,048,951

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
23 Pages
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10-10-2019, 02:25 PM Go to last post
660 491,167

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
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09-06-2019, 12:41 AM Go to last post
72 140,334

Sticky Thread Sticky: Am I overtraining?

In response to this question, asked several times per day in this forum, consider this: Due to a large number of variables from one trainee to the next, no one can look your written routine and declare it "overtraining" or "too much." Instead of posting your routine in all it's detail while...

ironwill2008‎, 11-21-2018 07:29 AM
11-21-2018, 07:29 AM Go to last post
0 35,426

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
365 Pages
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04-19-2016, 12:44 PM Go to last post
10,927 2,286,682

Workout program/eating

Hello, my name is Tyler 23 5’7 I weigh about 160 now I’m not familiar with Kg’s and all the other stuff. I want to bulk a little and my on my stomach as well as cardio. If anyone has a suggestions or helping on this path I would love all the advice I can get!

gaubert505‎, Today 06:30 AM
0 9

"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 07:03 PM
268 Pages
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8,014 1,494,298

Program critique

A Deadlift: Ramp up to heavy set of 3 (alternate with 3x5 with 75% of heavy set weight) Over head push press: Ramp up to heavy set of 3 Chin up: 3x5 Dumbbell squeeze press: 3x8 (alternate flat and incline) B

TubOLard67‎, Yesterday 11:58 AM
Today, 04:53 AM Go to last post
6 254

Is powerlifting type training more effective for beginners than BB?

My goal is to get somewhere close to Scott Hermans upperbody. I'm not so much into abs or the legs. Strictly pecs and arms for me. What's the quickest start to get there for a beginner - powerlifting workouts then switching to bodybuilding workouts or always bodybuilding?

BruteForce1‎, 10-20-2019 07:44 AM
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Today, 04:48 AM Go to last post
163 3,731

Planning on gyming hard again

Hey guys, To keep things short and tidy: I have stopped going to the gym consistently for about 3 years now and as a result have gained an obscene amount of weight. I went from 170ish to 230 :( I want to go back to the gym again. Should I stick to my usual powerlifting/ weight lifting...

Weakfluff‎, Yesterday 10:45 AM
4 267

Is this too much for a beginner?

Hi, I had a free "consultation" at my gym. They were trying to get me to sign up for a personal trainer. I showed this big guy lists of workouts I wanted to work on and he said they were all for primary muscle groups/compound and that it wouldn't work any stabilizer muscles which is important to...

xXGreenXx90‎, Yesterday 03:50 PM
5 274

Cool Not sure what program to use for compound lifts.

I have been lifting for about 2 years. The first year would be a bunch of random machine exercises focusing on gaining mass in my arms. The second year of training would be mostly focused on trying to even out my disproportionate body. For reference, the first year I would never do legs and rarely...

arepetyuk‎, Yesterday 08:48 PM
3 229

Suggestions?

I am 32 years old 5'9" currently 208lbs. I have a natural stout body build. Big muscular legs fairly deep chest. I am probably around 20% body fat. I was down to 187 a few months ago and was gaining some definition and fell off the health bandwagon. I am ready to get very serious. I need to k ow...

cptampa‎, Yesterday 04:11 PM
7 289

Thumbs up Pplul

Hi everyone, I really like Lyle McD's GBR and Coolicada's PPL. I have done each workout consistently at different times and a career change means I can now comfortably get to the gym 5 times per week. Can I do the PPL from Coolicada and then the UL from GBR to make a PPLUL week? Anyone see...

WhatsAppRicky‎, Today 03:51 AM
0 85

Powerbuilding routine i ran with great success

Hi guys. I am quite new on this forum. I am going to talk about a routine I ran (with a few minor modifications) for over 3 years hat raised my numbers as hell (not Just my 1RMs, which i don't really care about since i don't compete) while making me gain tons of mass. I had big success with...

Mattfers‎, 10-20-2019 02:46 AM
Today, 01:53 AM Go to last post
10 624

3x8 vs 4x8?

Hey guys. Currently I'm running FB 2x week program, working out on Monday and on Friday. On compounds currently I'm doing 3x8, except deadlifts which are 3x5. Since I'm getting plenty of rest, would it be better to add an extra set on compounds, and do 4 sets of each exercise, or it will slow down...

jeremybra‎, 10-20-2019 06:18 AM
8 552

How many sets

For hypertrophy and muscle growth, how many sets are optimal per workout for each muscle group if i train every group twice a week, i know the 30-70 second time under tension rule but the number of sets you should do per muscle group isn't clear to me. Thanks :)

Myxx‎, 10-20-2019 12:58 PM
Yesterday, 06:06 PM Go to last post
6 498

Question Weightlifting program for a trans guy

Hello! My partner LOVES this forum, but I am brand new (and brand new to working out lol) so please let me know if this is the wrong place to post this. I am a trans guy (aka I was born female and am transitioning to male) and I am pretty overweight. For about 13 years, I danced recreationally...

c0dfish‎, Yesterday 09:26 AM
Yesterday, 02:12 PM Go to last post
2 209

Looking for my next Program

Hey Bodybuilding Forums: long story short, i've been doing Fierce 5 till 2016 or so and then moved on to 5/3/1beginner around late 2016. Had a knee injury mid 2017 but kept going with it till today. I'm looking to switch it up a little but keep with the similiar 3x a week system but stick with...

VmissileX‎, Yesterday 10:37 AM
Yesterday, 10:51 AM Go to last post
1 233

Question Knee injury; squat replacement?

I've been running Fierce 5 for a while now and I've run into some knee pain, especially when I go deep on squats. Pushing through and doing them anyway is probably a bad idea and I don't have insurance so I won't be able to see a doctor any time soon. I'm guessing patellofemoral syndrome based on...

electricjesus42‎, 10-18-2019 09:11 AM
Yesterday, 09:56 AM Go to last post
13 785

Question Can I combine P/P/L and 5x5 stronglift?

I am a beginner in terms of lifting and am skinny and looking to put on muscle mass and had heard 5x5 stronglift is very effective for hypertrophy and strength. I currently do Push/Pull/Legs 6 days a week and was wondering if I could combine the both? For example a push exercise would be 50kg Bench...

Taner0607‎, 10-18-2019 06:00 AM
Yesterday, 09:49 AM Go to last post
5 735

Basketball/Gym

So i have been doing a push pull split program like since august and i started really getting into fitness and starting watching a lot of videos about recovery time,hypertrophy basically anything to learn more And i now have started doing basketball along with my fitness and iam kinda interested...

Topaz121‎, 10-20-2019 02:40 PM
Yesterday, 09:35 AM Go to last post
6 331

Advice/help re building muscle shoulders/arms/back

Hi all, I am new to Bodybuilding.com currently on a fitness journey, my main goal is to build upper body strength, definition in my shoulders arms and back. I am currently doing the below using 5kg on each side. Lateral front raises 4 sets 8 reps lat side raises 4 sets 8 reps bicep...

Franfitness1990‎, Yesterday 04:37 AM
Yesterday, 09:02 AM Go to last post
3 279

Post Question regarding leg exercises

Hello everyone ^_^ So right now i got back to working out 3 days ago and my legs don't last much on the treadmill and i'm mainly doing the bike 60 mins a day + 30 mins no the treadmill however my legs/feet hardly last on the treadmill and i wish to get my body used to this so i plan to add legs...

grizzlybear0‎, Yesterday 01:37 AM
Yesterday, 08:56 AM Go to last post
2 331

Fierce 5 - hit a wall

Hi all. I've been doing the Fierce 5 program for a little over 2 months and I've hit a bit of a wall and would like some advice/opinions. I can no longer add weight on a few of my lifts (bench, pendlay row, lat pull down) but I can continue to add weight on my squats and deadlifts. A few of...

birkett87‎, 10-18-2019 05:41 AM
Yesterday, 01:55 AM Go to last post
8 845

Is there any benefit to taking short 15s rests over 1-5 min rests?

Some backstory: I used to weightlift a lot in high school, and some a little in college, but I mostly stopped. My weight yoyo'd and I'd get addicted to lifting, sometimes working out twice a day 4-6 times a week. Now I am 27, still cant control my yoyo weight at 330 lbs...my life feels a little...

chalck‎, 10-17-2019 03:58 PM
Yesterday, 01:33 AM Go to last post
23 1,227

Let's OHP 2,019,000 pounds in 2019!

All freeweight overhead presses count: standing or seated, barbell or dumbbell, strict press or push press. Warmup reps count. I'll start: 45x6 + 65x4 + 115x3 + 135x1 + 150x26 = 4,910

ECGordyn‎, 01-03-2019 10:58 PM
10 Pages
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Yesterday, 12:56 AM Go to last post
272 51,777

push/pull/legs question

hello, so im new here so please dont judge, i want to switch to push pull legs routine 6 days split so im wondering is this workout good or no, i uploaded an attachment file please check it out and what do you think about push pull legs workouts. so my main question is that workout i...

anashaddad999‎, 10-20-2019 03:09 AM
Yesterday, 12:48 AM Go to last post
2 497

Why am I not losing weight?

So I've mostly been doing cardio on the elliptical for 1 hour x5 days per week. I typically burn about 520 calories, I'll be drenched in sweat because i change inclines a lot throughout the workout. I limit myself to 1300 calories per day as well, just of whatever I want or feel like eating as long...

nicole019‎, 08-14-2019 09:27 PM
3 Pages
1 2 3
Yesterday, 12:00 AM Go to last post
71 9,756

Where to next?

I’ve been following Starting Strength for almost 4 weeks now and my numbers are Squat 300 3x5, bench 180 3x5, press 120 3x5 and deadlift 325 3x5. Out of vanity I’ve been adding barbell curls (now at 70 3x5) and close grip (140 3x5). I now weigh 298 and am 5 foot 10. I am wondering a few things: ...

Garyknox66‎, 10-20-2019 07:52 PM
10-20-2019, 07:52 PM Go to last post
0 261

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