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Forum: Workout Programs

What workout is best for your goal?

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Sticky Thread Sticky: Kelei Routines/Advice

My goal is to provide a framework and general guidelines for lifters of any experience level, knowing how to efficiently progress through the different stages (beginner/intermediate/advanced) can potentially save a lifter years of training time, what might otherwise take 10 years might take only 5...

Kelei‎, 07-13-2014 03:04 AM
66 Pages
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Today, 06:06 AM Go to last post
1,974 182,179

Sticky Thread Sticky: AllPro: A Simple Beginner's Routine part V

Don't rep me for this thread, just continuing it since threads aren't allowed to go over 10k posts. ------------------------ Part 1:http://forum.bodybuilding.com/showthread.php?t=4195843 Part 2:http://forum.bodybuilding.com/showthread.php?t=133395553 Part...

nightanole‎, 03-25-2014 12:32 PM
165 Pages
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4,940 356,545

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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Yesterday, 10:24 PM Go to last post
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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: http://forum.bodybuilding.com/showthread.php?t=121353501 ...

2020Wellness‎, 11-08-2012 02:07 PM
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Sticky Thread Sticky: All Pro Intermediate programs 1-4

Intermediate 1 Work out 1 squats, bench press and bent over rows for a total of 4 sets. set 1 @ 25% of work set weight for 10 reps. Set 2 @ 50% of work set weight for 10 reps. set 3 @ 100% for 5 reps. set 4 add the weight of set 1 and set 2 together and do 10 reps with it. Any assistance work...

all pro‎, 05-30-2011 01:00 PM
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11-16-2014, 11:22 PM Go to last post
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Sticky Thread Sticky: Ultimate 30-Day Beginner's Guide to Fitness Q/A

The ON Ultimate 30-Day Beginner's Guide to Fitness is a one-month course designed to teach you the essentials of training, nutrition, and supplementation. It's for anyone who doesn't know where to start. It's for those who think fitness is complicated or intimidating. This is fitness made simple:...

Muscle Mania Matt‎, 07-28-2014 01:07 PM
2 Pages
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11-12-2014, 04:51 PM Go to last post
59 32,240

Sticky Thread Sticky: PRRS Training: Basic and Advanced

Since the original PRRS thread was closed by the original poster I have decided to put it up again myself, since there was still quite a bit of discussion going on about it. I will also include the article about the Advanced PRRS program in this thread as well. Hope you enjoy. Thanks! ...

sixthsense‎, 01-02-2008 02:29 PM
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Sticky Thread Sticky: FIBER DAMAGE/FIBER SATURATION Blitz Training

Many users of PRRS have been asking about my FDFS training protocol, so I figured I would start a separate thread. Here is the article from IRON MAN magazine: FD/FS: Four Little Letters that Can Mean BIG GAINS! Warning: For those Iron Man readers who are afraid of stretch marks, cannot afford...

sixthsense‎, 08-29-2009 01:30 PM
5 Pages
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145 38,071

Sticky Thread Sticky: The wait is over The Kris Gethin DTP MASS Trainer Video Series is here!

If you have transformed by following my Hardcore Video Trainer http://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer-intro.html , now its time to put on 6 months of muscle in 4 weeks with the DTP Mass Trainer -...

Kaged Muscle‎, 07-30-2012 11:04 PM
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Arrow Sticky Thread Sticky: General Forum Rules

Welcome to the Bodybuilding.com 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 09:12 AM
05-19-2014, 09:12 AM Go to last post
0 5,718

This is my current workout program. Tell me what you think please.

I work out Monday through Friday. Monday - Chest and Biceps Tuesday - Back, Triceps and Shoulders (shoulder raise workouts, not pressing because pressing uses the triceps which I am already working on, this way I only put stress on my deltoids) Wednesday - Chest and Biceps Thursday - Back and...

reef88‎, Yesterday 12:07 PM
Today, 06:22 AM Go to last post
5 299

Switching routines weekly

Hey guys, I was wondering what If I mix workout programs each week ? What I mean is Week one : 5x5 full body workout 3 times a week Week two : splits - chest + biceps, back + triceps, legs and shoulders. and continue like that, what do you think ? I

guild11‎, Yesterday 11:57 AM
Today, 06:07 AM Go to last post
7 150

Question Power Hypertrophy Type Workout Programs

I have been wanting to change my regime up a bit as I feel that I need to variation to keep things fresh and introducing new patterns to my body. Although my goal is to be jacked (tired of looking like I don't even lift), I do enjoy the power lifts from my previous-to-current workout programs which...

mickey18588‎, Yesterday 06:33 PM
10 187

Thoughts on no rest days

My first post on bodybuilding... I've been doing this split for 8 weeks and had huge success but I wanted to see if it's a good split Day 1: Chest & Triceps & Abs Day 2: Back & Biceps Day 3: Shoulders & Traps & Abs Day 4: Quads & Hamstrings & Calves & Repeat.

sa5tta‎, Today 02:24 AM
Today, 05:52 AM Go to last post
1 55

My current workout plan - Request your review.

Plan - Day1: Squats (5,3,2,1,1,1); Rows (BB&DB 5x5 & 15,12,10); Biceps (DB, Reverse Cable, Concentration 10,8,6 in all); AB; Rest Day2: Bench (15,12,6,6,5,3,1,1); Chest Aux (Incline & Decline 15,12,10); Pullups; Rest Day3: Deadlift (10,8,6,3,1,1,1,10); Overhead Press (BB 5x5 OR Smith 8x3);...

NoteTwo‎, Today 03:28 AM
Today, 05:49 AM Go to last post
1 57

dorian yates old routine

here is a copy of dorian yates old routine he used when he first started training he said he used this routine for years and got good results with it . he did this routine 3 times a week ever other day mon-wed-fri, he would just repeat the cycle. let me know you think of this routine ? routine...

ironman1966‎, 07-21-2003 06:08 PM
Today, 05:19 AM Go to last post
2 3,250

Importance of reps

Guyz usually i dont count the reps. But when i have to do like 8 reps. I do something close to that or maybe 8. Does it make a difference ? Why should we exactly do the 8 reps ? What if we do 9 ?

TmdRockz‎, Today 01:29 AM
4 124

Pushups need more respect in bodybuilding world...

I think push ups need allot more respect in the bodybuilding world. Especially when I hear so called experts say that they are useless, or too easy. That's just laughable. Usually said by people who cant do 10 good pushups without feeling like there 20 inch biceps are going to pop into thin air....

kdandjesus4life‎, Yesterday 11:06 PM
4 201

Unhappy Muscles sore

Hi guys, I just started allpro like a week ago and my muscles are sore all the time. I mean I can barely get out of bed all the time, do you guys know any way to alleviate/avoid this? Will it be as bad all the time or is it just in the start? Thx in advance

kittehpwner‎, Today 04:58 AM
0 103

Fierce 5 Questions

Just wondering a few thigns 1. It says run the plan for 4-6 months, are there no breaks ie not even a week off every month,2month,3month.. 2. I'm doing 3 sessions per week as it says...I feel recovered by the next day, shall I maintain the 3 times per week as its inevitable it will eventually...

Speedking777‎, Today 03:56 AM
1 98

Is Westside for Skinny Bastards ideal for mass?

Title says it all really. I've tried googling it but I'm getting mixed answers. If it isn't, can someone point me towards a program for mainly muscle gain? I only have access to a 5ft barbell, an adjustable dumbbell set and resistance bands.

BarkerBeef‎, Yesterday 09:36 PM
4 124

My routine

This routine has worked well for me. Thought I would pass it along if anyone is looking for a routine. M,T,Th,F type split. When you can get all sets and reps in the range (eg: if its 4x6-8 and you get 4x8), move up 5-10lbs. Just stay in the rep range. Bench 4x6-8 90-120 seconds incline db...

tom10‎, Yesterday 01:47 PM
5 114

Beginner advice when cutting

Quick question which I'd appreciate some advice with. Most of the program's I've looked at, work on the principle of incremental load increases to build muscle mass. However, does this still apply when cutting? I've been been lifting for around 6 months, no experience prior to that. I've been...

34AndyUK‎, Yesterday 01:20 PM
Today, 02:49 AM Go to last post
2 153

Bench/Death/Squat/OHP Program

Hi, i have been training for almost 2 years and want to start a program that can help me build some solid muscle around 4 main lifts(Bench, Squat, DeadLift, OHP). Any good program, that you guys recommend? I would prefer around 4 to 5 times a week. THX.

tiagoserafim93‎, Yesterday 03:13 PM
8 367

OHP and 5x5...

This lift stalls out so often on a 5x5 if you dont (like me) have fractional plates. Is it even worth doing a reset on? Cant you just keep hamering away at it, and once you get to 6 reps at a given weight, add weight? Otherwise, Im resetting it like every other session.

CharonRower‎, Yesterday 05:44 AM
5 244

Great 5/3/1 variation

So I've been running 5/3/1 for about a month now, and I've come across a variation of it that I think optimizes the volume of the program to what is tolerable for each individual. Wendler talks about FSL in his beyond 5/3/1 book as a way to add volume, and even proposes a multiple set method for...

BioSmith91‎, Yesterday 06:58 PM
3 155

Super Drops Sets or not?

Hey guys so i need some advice. I'm thinking about trying this new routine out but if it doesn't maximize my results i don't want to do it. I have time to stay in the gym for over an hour at a time but if i can make my workout shorter i would. What i'm thinking is doing something like this: ...

TravsBB‎, 11-21-2014 04:31 PM
Today, 01:54 AM Go to last post
7 198

Question What's the definition of "interval and weight training" and should I switch to it?

Hello, Could someone please explain to me what "Interval and weight training" is? I saw it in a "fitness myths" video which I am unfortunately unable to post. I can't get a plain, straight-forward definition of "Interval and weight training" online. Much appreciated EDIT: I also wanted...

letgo000‎, Yesterday 06:44 PM
1 74

HEY BB.COM, Let's do 100,000 Squats in 2014 (2.0)

2013: http://forum.bodybuilding.com/showthread.php?t=156681553 Post your numbers and add to running total, to see if we can get to 100,000 this year. I'll get it started with mine: 0 + 25 = 25

PtReyesGreg‎, 01-02-2014 09:23 AM
42 Pages
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1,259 47,804

Can someone point me in the right direction for a good military lifting program?

I want something with pushups, sit ups, pull ups, but I also want to gain a little weight in muscle as well. I have been training for only body weight exercises for the past two years. I am in need of a good program that throws in some lifting as well. I will rep for routines whether I choose to do...

ebarrett50‎, 10-28-2012 09:42 AM
Yesterday, 10:42 PM Go to last post
2 263

"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 08:03 PM
16 Pages
1 2 3 4 5 ... 16
Yesterday, 10:41 PM Go to last post
460 54,244

Trying to balance between the 2.

This is my first post and I normally would look for answers via videos or googling it but it seems I can't find anything or anyone that knows. I workout 4 days a week lifting weights and I also break dance but months ago I only practice bboying (break dance) when a party was coming up. I know...

raulcarlos397‎, Yesterday 07:41 PM
Yesterday, 10:12 PM Go to last post
1 65

The increase in prison based workout programs

There was bronson's book "solitary fitness" as well as "jailhouse strong" by Josh Bryant. Simple question do any of these systems work? I can understand their appeal in that it sells the idea of building your body on minimal equipment and no supplements etc but curious as to if they actually work?

LJB1‎, Yesterday 06:53 PM
Yesterday, 08:43 PM Go to last post
1 117

Rugby player workout

Hi all I apologise if this has already been asked elsewhere, but I'm new to this.I'm after some workout advice if possible I am 6ft in height and currently weigh 13 stone and 5 pounds, I have a tiny bit of skinny boy belly fat and am typically thin in the arms and legs. I work shift work and...

Pritchard1981‎, Yesterday 11:06 AM
Yesterday, 06:50 PM Go to last post
2 255

This too much?

Allright, I wanna give this program a go. Day 1: Chest/Back Day 2: Legs/Abs Day 3: Shoulders/Arms Day 4: HIIT/Abs And then repeat with no rest days I'm slightly worried about overtraining though. Since shoulders are used when traing chest and arms are used while training chest and back,...

Garlicious‎, Yesterday 09:28 AM
Yesterday, 05:59 PM Go to last post
8 167

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