Hi i need help to know what routine i need to do in the gym i am new.don't know what routine and exersice. All i want is to train my big belly stomach and bicep ?

Fierce 5 Novice
ICF 5x5

ICF 5x5 is mindless rubbish. You will get almost 0 progress on upper body and end up injured. It's just garbage. I did it myself for 3 months at 600 calorie surplus, and anyone who understands strength programming know it's crap.

For OP, I recommend you do a variation of Starting Strength. Here bro, read the whole thing, please invest the 6 hours to read it:

http://forum.bodybuilding.com/showthread.php?t=998224

how about all pro's beginner routine?

That one is one of the best, but it's more suitable for some who can already squat 1.3x their bodyweight. Weekly progression is for intermediate lifters, not pure novice.

i wouldnt say it is a complete rubbish. there are few logs in bb.com with good results.


allpro is also more suited towards males who are cutting and for females due to its slower progression.

I don't prefer to believe lifting stats on the internet... especially on bb.com forum. E-lifts lol.

Anyway, if you studied basic programming you will understand there is no f***ing way you can go 5x5, 3x a week. It's ridiculousness. Maybe you can do it effectively for 1 month on a strong bulk... but that's about it.

On another note, doesn't mean if there are 'results', it's good. Even bro split has results, but it's far from optimum. Similarly in this case, SS -3x5 can give much better and sustainable results compared to SL 5x5. So why do the more worst program, better to fully optimize your approach.

SL is truly all marketing, pushing and pirated version of 3x5. Anyone with strength programming knowledge will know this. Even 3x5 sets across is normally only sustainable for 3-4 months.... 5x5 sets across? GG.

you are wrong that 5x5 are not sustainable. my friend is on SL for 5 months while bulking and these are his lifts:

bench 140 -> 175lbs
squats 135_>260lbs
deadlift 150->295lbs

bench deload twice, squat deload once, deadlift never deload

he is still growing strong provided he kep eating at surplus

and not all lifting stats on internet are e-stats, keep reading journals and you will know why

His body-weight at 175lbs bench?

76kg around 167lbs

Wow thats great progress.

Im doing allpro at the moment. A few cycles already.

Any recommendations for faster progression routine? Currently at maintenance. I do feel that allpro is abit slow.

How's the results so far? going to start the routine tomorrow

This post has been edited by philip42: Dec 12 2014, 01:15 AM

thx for most of the info i am weight aroound 78kg and 176cm .

I definitely recommend fierce 5. i run it myself

however if u wanna gain strength by follwing its progression scheme, eating at maintainence wont bring u far

Just a quick question since you're running the Fierce 5.

If let's say I have plenty of extra time for the week, should I train more frequent than 3 times?

no. 3 times are plenty enough.

Gains are there it works, dont worry. Just dont give up halfway!

Fierce 5 eh. It's my first time of hearing it.

http://forum.bodybuilding.com/showthread.php?t=159678631

Nah, im more to bodybuilding than strength. Was thinking of PHAT by Layne Norton. How does this F5 treat you?

its not about bodybuilding or strength. its a beginner program. its designed to pack basic strength into a beginner. because beginner lack of strength. beginner will pack on muscle regardless of routine as long as he/she eat enough

PHAT is an intermediate-advanced routine. u seems to be a beginner coz u running allpro. PHAT is not for u

i like fierce 5. i have a log in workout journal section

This post has been edited by NGV22: Dec 13 2014, 01:17 AM

Im not really that "beginner". Was lifting and bulked following Arnold's Blueprint. Able to bench my own bodyweight at that time (was skinny ass guy with no exercise at all). Then I did stupid bro-cut. Lost dem gains. Learn my lesson,read up on nutritions, proper programming etc.

So, right now. sort of back to basics kinda thing.

Cool, i'll check yours out

i too trained for nearly 3 years on brosplit, but strength is just so-so. now ill just stick to a beginner routine itil i can achieve an intermediate status ( strength wise) then i can make most out of an intermediate routine when i switched.

it seems that you know what you are doing. GL

Damn, 3 years can reach very close to genetic potential. I feel the pain.