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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: Part 2: Part 3: Part 4: Part...

nightanole‎, 10-05-2015 07:53 AM
113 Pages
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Yesterday, 05:45 PM Go to last post
3,382 473,394

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
12 Pages
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03-23-2017, 11:48 PM Go to last post
340 68,522

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
21 Pages
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03-21-2017, 08:46 PM Go to last post
605 653,178

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
12 Pages
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03-21-2017, 03:53 AM Go to last post
341 98,812

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: ...

2020Wellness‎, 11-08-2012 01:07 PM
80 Pages
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03-20-2017, 06:56 PM Go to last post
2,390 499,710

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 1,416,414

Arrow Sticky Thread Sticky: General Forum Rules

Welcome to the Forums It is our hope that the members of the forums will help each other in providing motivation and information to those looking to reach their fitness goals. To protect our members and the forums, the following rules are effective in all sections. Please take...

ForumSentinel‎, 05-19-2014 08:12 AM
05-19-2014, 08:12 AM Go to last post
0 36,963

Moving 225 bench to 315

Hey so I have taken a serious interest in lifting in the past 6 months and have boosted a bench of 135x10 (anything over 10 was pretty tough) to 225x5. ((Barbell)) Im 5' 8", 165 pounds, 20 years old, and am looking to boost my bench to 315 and then so on. But I always kinda just hit the gym on...

CrazyZachAttack‎, 03-24-2017 11:38 PM
Yesterday, 11:10 PM Go to last post
17 385

Exclamation Opinions on my Upper/Lower Split for Strength

Hi guys, would like to hear your feedback on my upper/lower split. The main focus is to gain strength, but there is some hypertrophy/accessory work as I will be in a caloric surplus. I understand that there are 'proven' upper/lower splits out there (Like Candito's etc) but none seem to be what I'm...

gunnercj‎, Yesterday 06:08 AM
Yesterday, 10:35 PM Go to last post
6 412

Working Out Muscle Group Per Week

For the past year, I have been following a 5 day-split working each body part individually, such as: Monday-Chest Tuesday-Back Wednesday-Legs Thursday-Shoulders Friday-Arms I read that muscle protein synthesis lasts only 24-48 hours after your workout, even if soreness persists. I was...

Felonies‎, Yesterday 05:21 PM
Yesterday, 09:54 PM Go to last post
9 172

Let's gun for 150,000 Pull-Ups again in 2017!!!

We got 112,995 in 2015, but we only got less than 75,000 in 2016. Bad year. Let's try gunning for 150,000 again! 2016 (less than 75k, horrid): 2015 (112,995): 2014...

JustBulk‎, 12-31-2016 09:48 PM
14 Pages
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393 66,345

need a workout program

why now i cant go to a gym. i need to find a program that i can do without any equipment.

Super4goku‎, Yesterday 01:53 PM
Yesterday, 08:16 PM Go to last post
1 68

Questions about my workout routines.

Just recover from sickness and this plan is made around my max limit. Im doing this at home, so i dont have any big machines. My routines: In attachment. Workout content: I do until muslce failure each set and 60sec rest between set. ● Abdomen - Various type of planks, crunch 30sec, situps...

SkyVongolaPrimo‎, Yesterday 07:54 PM
Yesterday, 07:54 PM Go to last post
0 42

What routine did you use as a beginner?

Since the narrative around here is full body x3 a week programs such as SL 5x5 or ICF. I'm wondering what did all you who recommend these programs as beginners did as beginners. I'm not saying these programs are bad for beginners bc I'm a beginner my self and I'm currently on one.

Josh1876‎, Yesterday 04:56 PM
Yesterday, 07:50 PM Go to last post
5 124

2017 Push-up Challenge - try for 40,000 this time

Ok, looks like we really missed that Lets try for 40,000 push-ups this year. We should be able to hit it. 2016 thread -> Insert from last years rules:

Squid24‎, 01-01-2017 05:59 AM
8 Pages
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219 27,008

Lifting help

Hey everyone new member here. Just want to give some info on my history I have worked out off and on for about 10 years, I've had trainers throughout the years as I was a competitive hockey player in my days. I just turned 30 and am back strong at the gym. Now I want to know if anyone has any...

RyJoe999‎, Yesterday 07:13 PM
Yesterday, 07:13 PM Go to last post
0 61

18 Year old newbie who wants to compete in powerlifting in 2 years.

My height/weight/stats are in my sig. I'm pretty skelly rn and am eating heaps. What routine would you recommend to get these poverty lifts up and be at a level where I could hit 3 plate bench, 4 plate squat, 5 plate deadlift etc

madmatt180‎, Yesterday 05:55 PM
Yesterday, 06:46 PM Go to last post
2 71

Minimalist at-home training program

Hi. I am looking for a minimalist at-home training program. I am a beginner/ectomorph (186, 80kg). I have an adjustable bench, two loadable dumbbells, one barbell, some weights (around 80kg together) and one kettlebell. This is my (three days a week) 5x5 full body training program: 1) goblet...

MiBro‎, Yesterday 05:45 PM
Yesterday, 05:45 PM Go to last post
0 53

Arrow Bodybuilding and periodization?

Right now im doing phat and just add weightes when i reach the top rep range, basic linear progression, and it works and im getting stronger... My question is, at what point is periodization needed? or is it even needed for a bodybuilder?

philip750‎, Yesterday 05:22 PM
Yesterday, 05:22 PM Go to last post
0 95

Looking for an adequate program for me

Hello, I am 19 years old. Currently, I weigh 52 kilograms and I am 175 cm tall. so I really need to transform my body, this time -unlike my previous experiences- ,I want to really commit and I would try to do whats in my power to change. anyways, I have looked up some training programs. One friend...

Ahmed202020‎, Yesterday 10:26 AM
Yesterday, 05:00 PM Go to last post
4 154

Arrow How to get stronger chest/arms?

Hey guys, I've noticed my bench was really lacking in correlation to other lifts, what can I do to strengthen it?

Infamous0707‎, Yesterday 03:23 PM
Yesterday, 04:26 PM Go to last post
3 97

Talking New to toning up, bulking etc. need all the advice you got!

Hey everyone! I am very new to the whole working out, toning up, bulking up world and am looking for advice. I have no clue how to even start up! I see people all the time talk about bulking up or dropping weight and I just don't understand how it works or what the purpose is or even certain...

MikeCrawf‎, 03-24-2017 02:37 AM
Yesterday, 01:35 PM Go to last post
4 1,011

Best workout app?

Sorry if this is not the right spot for this, I was not sure where to place this post. Does anyone what the best free workout app for android tablet? A couple things I need.... 1. log Weight and reps. (remembering details from last time) 2. Set up a workout plan by... weekly, or every two...

Faithbuilders‎, Yesterday 12:07 PM
Yesterday, 12:29 PM Go to last post
1 108

I need big arms/forearms without equipment

So I've been working out, on weekdays i'd do about one hundred push ups, two hundred triceps bench dips, and 300 squats. on weekends, id rest. I struggle with push ups - especially considering I'm one hundred ten lbs for my age. I can do five or six before i quit, and don't really feel i get much...

iwantchick‎, 03-24-2017 01:26 PM
Yesterday, 11:55 AM Go to last post
5 222

Did your fitness journey have setbacks, difficulties or make you question yourself?

Or am I the only one, and is everyone else just hitting it out of the park from day 1? A short story: I have been a below-the-knee amputee since I was 12. I don't need to get into specifics of my childhood, but for whatever reason, I really struggled to have any sense of who I was as an...

synta7‎, 03-24-2017 02:35 PM
Yesterday, 11:48 AM Go to last post
5 154

"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
152 Pages
1 2 3 4 5 ... 152
Yesterday, 11:29 AM Go to last post
4,530 682,256

Questions on New Split / Supersets

Hey guys, long time viewer of these forums, first time poster. I've been lifting on and off more than 6 years, but only started to get serious about more advanced routines and nutrition/supplementation/sleep for the last 5 months or so. I've had fairly consistent small gains, but my arms and...

AbbeyRoad708‎, Yesterday 10:10 AM
Yesterday, 11:25 AM Go to last post
2 122

"knowledgeable" beginners shouldn't give advice

what I mean by "knowledgeable beginners" is that there are a lot of self proclaimed/entitled counselors in the fitness community that don't have any visible results or don't have a quality physique but have read, paid, tried and experimented too much. Sometimes I read posts that seem to have a lot...

dannxGonzalez‎, 03-24-2017 08:45 AM
Yesterday, 11:14 AM Go to last post
19 362

Question just had gastric sleeve surgery...

And I will be on an extreme caloric deficit. I do plan on getting 100+ grams of protien. I am 47yrs old, 6'0" @245 lbs. My goal is to get to cut 190. My doctor hasn't cleared me for gym yet, since I am only 5 weeks post-op. The question is, do I go heavy 8-10 reps w/cardio, or skip cardio since...

jdjcky‎, 03-24-2017 09:52 PM
Yesterday, 09:53 AM Go to last post
5 139
Yesterday, 08:58 AM Go to last post
9 283

Fierce 5 - Can't seem to get past 50kg back squat

I've been going at the Fierce 5 novice routine a good few weeks now. All my lifts are increasing other than the back squat. I've deloaded twice now back down to 45kg to maintain form and practise the lift. I can't get past 50kg without my legs buckling in the rise. I know I'm doing every other part...

tpreston92‎, 03-23-2017 10:41 AM
Yesterday, 08:52 AM Go to last post
7 314

Unhappy what is wrong with me? Is my workout program good?

I Have been working out since last April and only gained about 4 KG. my body stats are : weight 56 KG, height: 176cm, Age 24 I joined a gym near my house and we follow a routine which i feel is not for me may be that's why i don't see gains i think. I looks like, Monday: Chest Tuesday:...

619sambhu‎, 02-25-2017 09:18 PM
Yesterday, 08:50 AM Go to last post
25 4,880

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