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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 V

Don't rep me for this thread, just continuing it since threads aren't allowed to go over 10k posts. ------------------------ Part 1: Part 2: Part...

nightanole‎, 03-25-2014 11:32 AM
151 Pages
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Today, 02:19 AM Go to last post
4,513 321,794

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
58 Pages
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Yesterday, 07:33 PM Go to last post
1,737 160,338

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
90 Pages
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2,674 348,232

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
55 Pages
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1,642 216,901

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
50 Pages
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10-18-2014, 03:06 PM Go to last post
1,478 431,749

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
2 Pages
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10-18-2014, 10:04 AM Go to last post
49 26,389

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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139 34,954

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 , 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
17 Pages
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10-17-2014, 11:45 PM Go to last post
496 147,048

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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10-17-2014, 11:40 PM Go to last post
367 268,783

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 4,744

Cool 3 day full body workout

Is this plan any good? I am busy so 3 days is the most i can do because of work and college. Would appreciate any constructive criticism. Thanks simon.

killick101‎, Today 03:49 AM
2 100

Getting back in shape after downtime

Hi all, The last 6 months or so I haven't really pushed myself as hard as I used to, and I've recently had to have a bit of time off (3 months) from exercise, due to a back injury and I've been over indulging quite a bit. My BF% has crept up to 23%, and being an endomorph, this is not good. Only...

ChrisEccles‎, Today 01:36 AM
Today, 04:28 AM Go to last post
5 63

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

2013: 2012: 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, 04:18 AM Go to last post
1,897 46,473

Im sick, should I take a deload?

As a novice, I havent had a full in around 5 months. Ive been on ICF 5x5 the past 3 months, and while I know the program doesnt call for a deload (except on individual lifts if they stall), I have just gotten sick and wondered if I should take the oppourtunity to do one?

CharonRower‎, Today 03:47 AM
Today, 04:17 AM Go to last post
1 43

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

2013: 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
38 Pages
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Today, 04:15 AM Go to last post
1,136 37,679

Question can you please give me a great workout program for me, there is a pic.

Hi I always go to the gym, but I have stopped for 2 months and now i'm in the gym again. I need a good workout program to help me to be fit as soon as possible. My age is 25 My weight is 70 and high is 165 cm

RashUK‎, Today 04:01 AM
Today, 04:11 AM Go to last post
1 21

"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
12 Pages
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Today, 04:00 AM Go to last post
356 39,551

My Texas Method. Opinions?

I'm an early intermediate lifter, a powerlifter, and could use a quick opinion on my TM set up I plan to use for the next 3-4 months minimum before my next meet to improve my S/B/D. ---------------------------------------------------------------------------------------------------- Monday -...

CJ93UK‎, Yesterday 04:50 PM
Today, 03:39 AM Go to last post
3 199

losing belly fat whilst gaining muscle

Hi. I was wondering what was the most efficient way to lose belly fat whilst gaining muscle? I'm lifting 3 times a week and cardio 3 times a week. My weights sessions are split into chest/arms, shoulders/back/core, and legs, whilst my cardio sessions are mainly on the bike and are mainly sprints...

markg336‎, Today 03:12 AM
Today, 03:12 AM Go to last post
0 26

Adding Sumos and Front squats into 531 BBB

Thinking about swapping out the Squat and Deadlift BBB sets as I don't feel they are really of much benefit. Thinking of adding in 5 sets heavy lower rep front squats on my conventional deadlift day and 5 sets of heavy lower rep sumos on my back squat day. Wondering what sort of 1RM% I should be...

Filthmonger‎, Yesterday 10:59 PM
1 47

"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
70 Pages
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2,092 183,743

no results on allpro's beginner routine

Hello all, I've just completed cycle 4 week 1 of allpro's beginner routine. I’m skinny fat, and started back in early July, and apart from one week where I was sick, I've been sticking to it. The only “change” I've made is that my bench press and squat stayed the same for the first 3 cycles,...

NoSpeed‎, 10-18-2014 09:28 PM
Today, 02:12 AM Go to last post
20 400

How much Protein should I be having per day

Hi, I'm am currently do kris Gethins program and was wondering how much protein should be having per day? I'm 16 years old and weigh 70kg/150lbs

Xxformica18xX‎, Today 01:02 AM
Today, 02:08 AM Go to last post
2 57

Intermediate mass routine

Hey guys I'm looking for an intermediate routine and my main goal is too add mass, any help is really appreciated :)

ALPHR‎, 10-16-2014 10:00 PM
Today, 01:43 AM Go to last post
14 358

vince gironda 8x8 question

I want to run 8x8 on a push pull legs twice a week but was wondering if it would be better to put 2 exercises for each muscle group in one day or 1? on the routine it says you can add in other exercises but maybe go for 4x12? anyway I came up with this push incline db bench 8x8 OHP 8x8 db...

BMC171‎, Yesterday 02:57 PM
Today, 01:28 AM Go to last post
2 102

Doing HIIT in Kris Gethins 12 week Program?

Hi, i have just started kris Gethins 12 week program and was wondering if I cAn HIIT as the morning cardio then do low intensity cardio post workout?

Xxformica18xX‎, Today 12:59 AM
0 33

Any Recommendations?

Hey-o I'm looking for a new program to follow. I started off with Starting Strength 5x5 for nearly 2 years, with some fluff(bro splits) in between, currently have been running Fierce 5 for 6 months. Leaning more towards an Upper/Lower or P/P/L. Currently cutting aswell. Thanks guys.

tara19‎, Today 12:01 AM
Today, 12:01 AM Go to last post
0 41

What workout program is best suited for me?

Hi I'm 16 yrs old and 6'1. I want to lose a little bit of belly fat while putting on muscle. What program do you reckon is best for me?

Xxformica18xX‎, Yesterday 11:34 PM
Yesterday, 11:34 PM Go to last post
0 47

Just a few questions about Kris Gethins 12 week program

Hi, I'm 16 years old and 6'1. I need to burn a bit more fat and gain heaps of muscle so would the kris gethin program be best for me or what would be? Just wondering, for the cardio in this program, am I able to do HIIT as morning cardio, then low intensity cardio post-workout? And how much...

Xxformica18xX‎, Yesterday 11:29 PM
Yesterday, 11:29 PM Go to last post
0 53

Wink Skinny fat what do i do?!?!

So I have skinny arms and very skinny hands and wrists which I dont like. But I also have belly fat on the lower abs which I also don't like.. Just don't know what to do? If I bulk now i'm worried that I'll gain even more belly fat and cutting will be difficult then. But If I cut first, worried...

sdsfsdfsdfsdf‎, 10-18-2014 05:15 PM
Yesterday, 11:29 PM Go to last post
4 192

gethin's 12 week program

I do my cardio after my workout so shall i take my protein shake after the cardio or after the workout???

blazeboy1‎, Yesterday 11:11 PM
Yesterday, 11:11 PM Go to last post
0 47

How much belly fat can I have?

I am 16 year old boy, 5"2 (yes i know im short) and weight 55 kg.. I haven't measured my waist yet, but how much belly fat can i have? When I'm standing there are no rolls and it slightly curves outward. But when i sit down there are rolls.

sdsfsdfsdfsdf‎, Yesterday 03:14 AM
Yesterday, 11:03 PM Go to last post
1 101

Lightbulb Need a great mixed workout plan (Complete weak person haha)

Okay so firstly I'll give you some details about myself; 6ft. 78kg. Skinny bone build. Barely any upper body strength. Sorry, I know that's not much for details but here is what I need. Starting the gym next week and I'm hopefully going to do around three days a week and then go running...

JohnIsland‎, Yesterday 07:22 PM
Yesterday, 10:38 PM Go to last post
3 96

Cool Volume vs frequency help

Hey Everyone. Started working out about 6 months ago. I have been doing each muscle once a week with high volume. I have seen decent results but wanted to know if doing high frequency with give me better results. My current workout schedule and routine is as follows. I am hoping someone more...

Steve32111‎, Yesterday 10:45 AM
Yesterday, 10:32 PM Go to last post
6 274

will i build muscle working each body part once a week?

i am a beginner, will i build muscle with working each muscle once a week?

Sup3rBoy‎, Yesterday 06:50 AM
Yesterday, 10:18 PM Go to last post
7 293

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