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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
267 Pages
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Yesterday, 09:49 AM Go to last post
7,990 1,207,623

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
945 674,416

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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2,945 935,087

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 1,114,421

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
665 559,890

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
72 178,583

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 2,400,499

which is better: higher weight for less reps or mid weight for more reps?

what do you think is better for aesthetics, using higher weight for less reps or a smaller (middle) amount of weight for more reps? Why do you think so?

peterm28‎, Today 12:14 AM
Today, 04:27 AM Go to last post
4 119

Full body routine question

Just a quick question regarding exercises within a full body routine. I used to hit the gym a lot a number of years ago. I am just getting back into the gym after a few years of various medical issues. My questions is whether or not I should change up exercises each day for my full body...

corey019‎, Yesterday 09:04 PM
Today, 03:57 AM Go to last post
4 149

Thumbs down Bench press doesn’t seem to be increasing at all.

So I am 6’2 and weigh 193 lb, but I can only bench around 200 lb right now. I am following the Fierce 5 Upper/Lower routine, which calls for the flat bench press and incline bench press once a week. It basically looks like this: Upper A Bench 3x5 Incline Bench 3x8 Lat Pulldowns 3x8 (any grip)...

beq1991‎, Yesterday 12:37 PM
14 365

Will 100+ push-ups after a heavy bench press session negatively affect my progress?

I've been training for a little over 3 months now and have progressed to doing 145 lbs for 3 reps for 6 sets on the incline then 145 lbs for 3 reps for 6 sets on the flat at 138 lbs body weight, age 17. Been training Legs/Shoulders, Biceps/Back, and Chest/Triceps two times a week consistently for...

SNOWDOG947‎, Yesterday 08:30 PM
Yesterday, 11:24 PM Go to last post
4 176

Would running this split be a waste of time?

Workout 1 Bench Press 5x5 Weighted Dips 3x8 Curls 3x10 Weighted chinups 5x5 Overhead press 3x5 Workout 2 Deadlift 3x5 Bodyweight Pullups 3x10

Isaiah2‎, Yesterday 08:36 AM
Yesterday, 08:11 PM Go to last post
4 301

Fierce 5 Question

Hi, I have a question. So on Monday I was benching 72.5 kg 3x5 and I successfully got all the reps on all sets. But today (Friday) when I had to bench 72.5 kg again I wasn’t able to get the last rep on the 3’rd set. The thing is that fierce 5 says that if you fail twice that you should deload by...

Lorianaim‎, Yesterday 06:40 PM
Yesterday, 06:40 PM Go to last post
0 127

Anyone here run 5/3/1? Thinking about switching when my semester resumes.

For the past month or so, I have been running the Reddit PPL (which is similar to Coolcida's ppl but with 1 heavy set of deadlifts on one of the pull days + the rep ranges alternate between 5 and 8-12 for the bench and ohp). I have been making linear progress with this routine so far and have been...

Odifududix‎, 01-12-2020 01:29 PM
Yesterday, 05:50 PM Go to last post
20 1,158

Am I doing bulking-cutting wrong?

I have been reading that you can gain muscle while cutting. I have been doing a push, pull, legs split for about a month and I am losing fat reasonably quickly but it doesn't seem like I'm developing muscle at all. I'm 5'9 and 73kg and workout 6 times a weak. I eat about 1500 clean Cal's a day...

Donnerss‎, Yesterday 04:42 PM
Yesterday, 04:59 PM Go to last post
1 166

Question 30lb dumbbells

So its been a year since ive trained and i just got a pair of 30lb dumbbells, does anybody know any really good workouts that can help transform me in 100 day challenge and can i build muscle with just 30lbs?

saiyanFIT‎, Yesterday 07:34 AM
Yesterday, 04:56 PM Go to last post
5 276

Thoughts on this 3x Total Body

I've been doing something similar to this for awhile now. My focus has mostly been on fitness/cutting and it's been good for me, however sometimes I feel like I'm leaving something on the table in terms of strength and developing my physique. I've done a 4 day split before in the past but I...

CCG821215‎, 01-16-2020 11:31 AM
Yesterday, 03:09 PM Go to last post
6 389

Lightbulb Quads- VM & VL. Ham or quad dominant

How can I tell whether I'm quad or ham dominant? I personally feel as I'm hamstring dominant and my hamstrings seem to carry more mass than my quads but idk you tell me in the pictures below. Also are the Vastus Medialis and Vastus Lateralis muscles harder to build in your opinion compared to...

Daliceo‎, Yesterday 02:51 PM
Yesterday, 02:51 PM Go to last post
0 111

Full body workout on consecutive days?

Hi guys, so I'm currently following a fully body workout (ICF 5x5) and my time to go the gym is a bit all over the place at the moment due to my work shifts randomly changing, it shouldn't last long but I wanted to ask if I workout 3x a week doing ICF 5x5, would it be possible to workout on say a...

GingeyBreadDev‎, Yesterday 05:47 AM
Yesterday, 02:50 PM Go to last post
2 245

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
2 Pages
1 2
Yesterday, 02:43 PM Go to last post
51 4,337

What is the best plyo program in order to jump higher?

Hey everyone I am about to start a plyometrics program in order to add as many inches possible to my vertical jump. I am training specifically for basketball and yes as cliche as this sounds I am trying to learn how to dunk. I've played basketball mostly casually for my entire life (never played...

AlecGaro‎, 09-06-2016 09:52 PM
Yesterday, 02:05 PM Go to last post
11 2,124

Question iS mY WOrKoUT GoOd??

So I'm pretty de-trained. I did 5x5 for 7 months and then stopped for 8 months. Now I'm doing a slightly modified version of Allpro's routine. Here it be: Box Squat x 4 Bench Press x 4 Romanian Deadlift x 4 Overhead Press x 4 Bent Over Row x 4 Barbell Shrug x 4 Barbell Bicep Curl x 4...

bluesausage‎, Yesterday 01:00 PM
Yesterday, 01:00 PM Go to last post
0 167

Is my workout good

My workout is like this Monday-push 1 Tuesday-pull 1 Wednesday-legs Thursday-push 2 Friday-pull 2 Push 1: Incline BB-4 sets Flat DB-3 sets Overhead DB press-4 sets

n8x2c8qgqgn‎, 01-14-2020 04:03 AM
2 Pages
1 2
Yesterday, 12:55 PM Go to last post
33 1,427

High weight low rep v Low weight high rep

Completed strong lifts program twice. Not progressing further Will shifting to high reps on lower weights help. What are the advantages. Aim is to lose weight.

training12‎, 01-12-2020 09:08 AM
Yesterday, 12:01 PM Go to last post
14 1,067

On progressive overload

QcZ4kvaeN0A Go to 1:13:13 Useful discussion about progressive overload, what it actually means and Greg's framework for thinking about the training stimulus.

SuffolkPunch‎, 01-16-2020 07:34 AM
Yesterday, 09:31 AM Go to last post
10 595

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, Yesterday 01:49 AM
Yesterday, 07:19 AM Go to last post
4 363

Question Should I switch program?

So I'm trying to lose weight and running AllPro. I started at 93kgs and now at ~89. I like all pro routine, but I'm going nowhere in the weights. My current lifts are - Squats - 40kg Bench - 30kg plates + Olympic bar

VigneshSP‎, 01-16-2020 12:01 PM
Yesterday, 05:55 AM Go to last post
3 385

Super Noob seeking new work out suggestions

Just some background:- Age 20-30 circuit training and Football (UK style :-) ) - no weight training Age 31-40 running incl. marathon & half mara's, around 80-110km /wk - little or no weights Age 41-48 attempts to rekindle running - failed! Went up to 115kg, probably more at heaviest...approx...

schrickm5‎, 01-16-2020 08:08 AM
Yesterday, 12:28 AM Go to last post
4 394

Push/Pull/Legs

What's everyone's input on this routine?

GermanTank88‎, 01-16-2020 04:37 PM
01-16-2020, 06:47 PM Go to last post
3 350

Can someone check my program please. Thankyou

Hi all. Can someone give me some input about my program. I've been doing full body 3 times a week and I feel it's time for a change. Would this be an effective program for gaining mass? My concerns are, the volume on the upper body days are pretty high right? Is that to much? I added shrugs...

BradaZz21‎, 01-16-2020 02:16 PM
01-16-2020, 05:14 PM Go to last post
11 427

Transitioning to machines and a split, critique requested.

I started my lifting journey about 4 years ago, after I lost over 200 lbs, I was incredibly weak and wanted to get stronger and look like a super hero, basically. I got into strongman for a few years, did the stones and heavy farmers / yokes, along with basic SBD training. Starting at a body...

thatgingerbeard‎, 01-16-2020 04:46 PM
01-16-2020, 04:46 PM Go to last post
0 306

Need help with workout

Hi I am 5'6'' weigh around 188 lbs with bodyfat around 24 percent, I have been going to gym from 2 years tried different weight lifting programs. I have been doing PHUL workout for couple of months. I will do cardio for 30 minutes 2 days every week on off days. my results: Squat : 3 rep...

venkyms‎, 01-16-2020 12:37 PM
01-16-2020, 01:41 PM Go to last post
4 321

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