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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 02:04 AM
60 Pages
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Today, 03:41 AM Go to last post
1,779 163,593

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 11:32 AM
153 Pages
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4,576 325,942

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 01:07 PM
56 Pages
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Yesterday, 06:48 AM Go to last post
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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 10:04 PM
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497 147,428

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 12:07 PM
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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
13 Pages
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369 270,174

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 12:00 PM
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1,481 432,851

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 01:29 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 12:30 PM
5 Pages
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143 35,323

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 08:12 AM
05-19-2014, 08:12 AM Go to last post
0 4,849

Favourite rep range?

Curious, what kind of rep set parameters do you most enjoy/ feel are most effective?

JLGBUK‎, Yesterday 04:03 AM
Today, 03:52 AM Go to last post
14 223

"Fierce 5" Novice Routine

FIERCE 5 (Revision2) 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...

davisj3537‎, 01-21-2014 08:28 PM
73 Pages
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Today, 03:24 AM Go to last post
2,162 186,373

Too much on my db fullbody?

So ive joined a little gym in the mountains to help build muscle while i attempt to put on some pounds over the winter and have this workout planned. Is it too much or should i swap one exercise for a different one. Ill do this 2-3 times a week, All these are using dumbells. Pullover 3x10...

LittleNomad‎, Today 03:22 AM
0 18

Do you need to constantly switch up routines/exercises?

Heard that if you do the same routine, week after week, your gains will slow down. However many popular routines are encouraging people to the same program for months. So do you need to constantly switch up exercises, different rep ranges, sets .etc in order to 'shock' the muscle? Or is...

Cannar‎, Yesterday 04:53 PM
9 290

Neuro3x Facts Are Hidden From Purchasers!!!

You are the top body like I think that everyone knows when to get into training did you not going to go become a champion from one day to the next the question is how can I speed up the process and then important Neuro3x things did you train the proper way which is to drain the basics to this the...

shamas4402‎, Today 02:58 AM
0 32

Changing my Split, Whats your opinion?

Hi guys I have been doing full body workouts 3 times a week for some time now and I have made a lot of progress, I am looking to change my split so that I hit every muscle group twice a week now. I have started this new split and just want peoples opinion on it and its ability to build muscle - ...

03miggins‎, Yesterday 10:54 PM
Today, 02:29 AM Go to last post
2 196

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 08:23 AM
39 Pages
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Today, 12:55 AM Go to last post
1,158 40,970

Hey guys, let's pound out a million pull-ups by end of 2014 (3.0)

2013: http://forum.bodybuilding.com/showthread.php?t=150755663 2012: http://forum.bodybuilding.com/showthread.php?t=130461823 Simply post and add up how many you have done. Hopefully, we can total a million by the end of 2014.

Cheap5.0‎, 12-31-2013 06:13 PM
64 Pages
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Today, 12:50 AM Go to last post
1,919 46,945

please help, cut or bulk?

I'm brand new to body building but ready to begin my transformation. Im 5'11" and about 170 more or less. I'm not sure what body type I have and i was hoping somebody could tell me. I have a picture in my "progress photos" somewhere if you'd be willing to take a look. I need some advice- I wanted...

natec413‎, Yesterday 11:51 PM
1 163

Cool Best Home Workouts?

Hello, I am fairly new to this site and i just wanted to know where i could find the best home workouts on here? Also if you would like to recommend me some that would be a huge help! I want to start bulking once i am at 155, so currently i am cutting. I just wanted to know any reccommendations...

Kakuza‎, Yesterday 08:18 AM
4 141

Good intermediate program?

Hey guys. I finished ICF's beginner program after running it for 15 months during a bulk and cut. I have been stalling for the last 2-3 months so it's time to change to an intermediate program. I am very suspicious that I am a non-gainer or at least VERY slow at putting on muscle. I bulked...

raynepain‎, 10-22-2014 06:17 PM
Yesterday, 11:19 PM Go to last post
5 207

My dad wants to lose weight

He wants to start working out with me at the house doing some body weight stuff. Any suggestions? He is 59 years old and plays golf. He wants to improve his mobility and wants to burn a little fat. Nutrition aside, what on ramp sort of workout suggestions do you guys have? Thanks!

JohnWP‎, Yesterday 07:13 AM
Yesterday, 10:24 PM Go to last post
4 135

I plateau 4 months after starting up workout cycles every time. Help please.

I go on streaks of working out (like 7 months on 4 off). Ive done this cycle 3 times now and I notice at about the 3rd month I dont gain anymore weight or gains on lifting which leads me to stop. Ill gain 8 or 9 lbs in those beginning months then it stops. I stuff myself with milk, peanut butter,...

dloren4‎, Yesterday 08:08 PM
Yesterday, 10:20 PM Go to last post
2 112

How much cardio/weights should I do if bulking?

Right now, I do cardio two days a week (1 hr each) and weights four days a week (two workouts per day, around an hour per workout). I eat a ton (2600-3000 cals per workout day, sometimes more). I weighed myself yesterday, and I lost 1.5 pounds. When I measured my body fat with Omron, it went up....

aymanidiot‎, Yesterday 08:19 PM
Yesterday, 10:04 PM Go to last post
2 98

Changing philosophies on this site with regards to workout programs

Last time I was a regular on this site starting strength was being pushed like crack in some broke-down neighborhood, the push/pull/legs workout meant Mon-Push, Wed-pull, Fri-Legs. Allpro's I see is still around. Now I see variations of starting strength being recommended. Why is that? Did a...

Skwidward‎, Yesterday 01:35 PM
Yesterday, 08:26 PM Go to last post
6 191

overweight gamer, workout noob

Hey all, I am new here, and recently started working out. I am fed up with being over weight and always feeling sluggish and tired. I am very out of shape, so I am starting off pretty slow. I stated going to the gym at my college 2 days ago, and have been doing about 20 minutes of lifting, 30...

CloudChaser‎, 10-22-2014 05:04 PM
Yesterday, 08:22 PM Go to last post
9 301

Mass Gaining Program

All, I am 22 years old and have been lifting seriously for the past 5 years. I am 5'9 and weight 165 pounds. I am pretty strong for my weight and have not really had any trouble gaining strength. My goal is to gain 10 pounds, but I am having trouble breaking this plateau. My diet is not very...

Jadurr21‎, Yesterday 08:14 PM
Yesterday, 08:21 PM Go to last post
3 93

Jim Stoppani's Shortcut to Size - A couple questions

First, I did search the forums but none of the previous threads answered my question. I'm currently doing Jim's Beginner to Advanced. Loving it. It the bench press, squat and barbell press. All great lifts. I was thinking of doing Shortcut to Size next. But as I looked through it I had a few...

HealthNut12‎, Yesterday 06:34 PM
Yesterday, 07:58 PM Go to last post
2 108

Many years with weak results, help me gain 10lb muscle and lose 10lb fat in 3 months!

Hi everyone, Iíve been working out for about 5 years now, and have made some good progress, but havenít achieved the kind of results that Iíd be proud of. Iím 6í, 180 lbs, I estimate at about 14% body fat. Iíd like to get to about 190 lbs at 10% body fat over next 3 months. Just joined the forum to...

Nrzero‎, 10-22-2014 06:14 PM
Yesterday, 07:51 PM Go to last post
9 293

Want to work out, but i don't feel i have the time and energy

As the title says. I Study in another town which is over a hour away in transport, so when i'm finally home the Clock is 17;20 im quite tired due to long trip and long school day, beside that i have to cook and clean and do the preparations for the next school day and those kind of stuff. Do...

skurk89‎, 10-20-2014 11:27 AM
Yesterday, 05:40 PM Go to last post
16 353

Belt or nah?

Do you wear a belt to lift? If so, at what weights did you start using it? (Squat/Deadlift etc)

JLGBUK‎, Yesterday 10:26 AM
Yesterday, 05:37 PM Go to last post
5 155

Is 5x5 good for mass as well as strength?

I've been training for size for quite a while now and fancy doing a bit of strength training but I wondered if I switch to a 5x5 workout program will I see an increase in size aswell as strength?

WillWalton‎, Yesterday 03:24 AM
Yesterday, 05:36 PM Go to last post
9 360

Guys I am one month old in bodybuilding.

I have made a new routine for my workout. I am lil weak at lifting. My major weak point is my biceps. I can barely lift anything ! Have a look at following routine whether its good or not. Monday : Upper Chest, Triceps, Calfs Tuesday : Biceps and Back Wednesday : Legs and Abs

ankitfizz‎, 10-22-2014 09:29 AM
Yesterday, 05:35 PM Go to last post
8 321

Recommend a good routine?

Was wondering what you guys think would be a good routine for me? I was looking into ICF 5x5 but honestly I don't like the idea of going to the gym one day than taking one off than back for another day, than taking two off. I've been going to the gym now at a steady pace for 9 months or so...

canadianbruce‎, Yesterday 05:13 PM
Yesterday, 05:31 PM Go to last post
3 86

Ramped Intensity Progression and CNS Peaking

Central Nervous System Fatigue Before I get into why you need to follow planned progression I want to cover what happens to your Central Nervous System during weight training. When you begin weight training your CNS will slowly increase it’s efficiency to the added stimulus (weight/rep...

davisj3537‎, 10-22-2014 09:07 PM
Yesterday, 04:58 PM Go to last post
9 210

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