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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:http://forum.bodybuilding.com/showthread.php?t=4195843 Part 2:http://forum.bodybuilding.com/showthread.php?t=133395553 Part 3:http://forum.bodybuilding.com/showthread.php?t=147447933 Part 4:http://forum.bodybuilding.com/showthread.php?t=155009423 Part...

nightanole‎, 10-05-2015 08:53 AM
167 Pages
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4,985 640,025

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 07:55 AM
22 Pages
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Yesterday, 02:34 PM Go to last post
642 202,130

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
84 Pages
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2,517 574,400

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 07:27 PM
16 Pages
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01-12-2018, 05:15 PM Go to last post
478 197,396

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
21 Pages
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12-09-2017, 08:03 AM Go to last post
621 751,604

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 09:28 PM
365 Pages
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04-19-2016, 01:44 PM Go to last post
10,927 1,668,427

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 51,186

how is this program for Cutting Period?

Day 1: Upper Body Power Day Pulling Power Movement: Bent over or Pendlay rows 3 sets of 3-5 reps Assistance Pulling movement: Weighted Pull ups 2 sets of 6-10 reps Auxiliary Pulling movement: Rack chins 2 sets of 6-10 reps Pressing Power Movement: Flat dumbbell presses 3 sets of 3-5 reps

LifterShifter‎, Yesterday 08:39 AM
Today, 07:01 AM Go to last post
8 179

Powerbuilding routine

So I've been working out for 3 years now. I have some athletic background (7 years of playing tennis, 5 years of football, 2 years of basketball etc). For last 2 years my main training routine have been gymnastics, Crossfit and some accessory bodybuilding isolation work. I've decided to go with...

konnichiwa7‎, Today 05:58 AM
Today, 06:52 AM Go to last post
1 68

Cool Let’s Pull 50K Deadlifts in 2018

All Conventional/Semi-Sumo/Sumo Deadlift repetitions: Count all reps including warmups. “The meet don't start until the bar hits the floor” Don Blue

Nebamartinez‎, 01-06-2018 12:50 PM
3 Pages
1 2 3
71 1,389

Let’s squat 10 million pounds!

... in 2018 Since no one has made a squat thread this year, I thought it would be cool to do something a little different. So instead of just counting reps, multiply your reps by the amount of weight lifted, then add your total to the previous total. I think this will be more interesting...

Sweetums6000‎, 01-03-2018 09:42 PM
3 Pages
1 2 3
Today, 06:39 AM Go to last post
66 1,625

Talking Need help with workout plan

I am 16, I started off around a year and a half ago. I am 5’9" and I weigh 65kg. I have been working hard and going to gym almost 5-6 days a week. My goal is a sleek body and really strong arms, enough to beat anyone far more bulkier than me at arm wrestling in a go (what I mean is that I want a...

nimish85‎, Today 03:18 AM
4 135

Boxing Gym Routine

Hi everyone, I'm 16 years old, 5'11" and 70kg. I have been doing ICF 5x5 for roughly 3 months now (with gaps during Christmas) and have recently (very recently) started boxing. I would like to improve my boxing ability and eventually be good enough to fight competitively but would also like...

Tomholmes01‎, Yesterday 02:27 PM
7 219

Question Elite runner & Bodybuilding

I'm an elite runner and have recently run 30:03 for 10K and 14:35 for 5K. However I have decided to take a break from competitive running due to having 3 kids who need more attention and a number of other reasons. I used to do a lot of bodybuilding before I was a runner and have started this again...

philbeastall‎, Today 01:52 AM
2 116

RockCrab's Tired and Sore Routine

I've seen a lot of posts from people complaining that the program they're trying isn't making them sore, or that it's too easy and they never get tired. Then there are those who get excited when they start a new program and are sooooo happy that FINALLY they are really sore and can tell that this...

RockCrab‎, 04-30-2013 02:36 PM
3 Pages
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Today, 03:19 AM Go to last post
64 8,823

Workout Program during Calorie Cutting

Hello. Can someone recommend me a workout program that I can use to maintain/build muscle during calorie cutting? I have time during the week so any amount of days per week is fine. Thanks!

PrinceVegita‎, Yesterday 12:52 PM
Today, 03:02 AM Go to last post
7 235

New high frequency study

https://bayesianbodybuilding.com/training-frequency-3x-vs-6x/ Small upside for intermediate lifters - possibly more so for advanced lifters.

SuffolkPunch‎, 01-15-2018 09:05 AM
11 616

Talking Help me with My workout plan

I am a beginner in terms of PR for reps but have trained in a gym for 1,5 years. What i want out of My training is hypertrophy I am training full body 3x per week and each week i alternate between doing workout A on mondays and fridays and workout B on wednesday each week. This is My current...

101ahmed‎, Yesterday 11:34 PM
2 124

Post Gain Size: Fast Vs. Slow reps?

I have a question. I have heard/read from several sources about how to lift in order to gain muscle mass. Some say in order to gain muscle mass you should life slow and deliberate, keeping the number of reps between 6 and 8. Others have said to lift fast, also 6-8 reps, in order to build...

zgriggs‎, 12-06-2009 11:06 PM
2 Pages
1 2
Today, 12:14 AM Go to last post
35 44,784

Exclamation Been working out seriously 6 months starting to pleatuo. What do i do???

After 4 years of running cross country on a professional level and always being the most toned (still very skinny) on the team i decided to change up and start weightlifting/bodybuilding. I started working out after i got fat (went from 135-140 to 150-160) i started working out 3-4 a week (running...

johnaman99‎, Yesterday 10:06 PM
Yesterday, 11:08 PM Go to last post
2 108

Unhappy Help! Nothing is really working

Hi everyone Hope someone can help me. I have been training at the gym now for nearly two years, the goal isnt to slim down as I am that already but to gain some muscle and tone up, Nothing appears to be working, I track all my food and I am taking in anywhere between 140-200g of Protein per...

dave19051983‎, Yesterday 12:51 AM
Yesterday, 10:02 PM Go to last post
13 343

"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
224 Pages
1 2 3 4 5 ... 224
Yesterday, 09:31 PM Go to last post
6,697 972,172

I Can barely fill out an XS t shirt😢

Ive been training for about 3 years now, I started at around 40 kg and now I am around 57 kg at 18 years old which is just too small. My nutrition wasn’t ever great but I’ve still done well enough considering, im shredded to the bone very low body fat, I’m guessing around 8-12%. I’m an ectomorph...

WarrenMacken‎, Yesterday 06:05 PM
Yesterday, 08:51 PM Go to last post
5 198

Question How much do people know about eccentric training?

There are numerous articles on Bodybuilding and other training sites regarding the benefits and greater potential for hypertrophy with eccentric (or negative) training. The science behind it seems to be an esoteric principle that very few in the general public know about. Perhaps I'm wrong, but...

GoSwiftFit‎, 01-16-2018 12:30 PM
3 Pages
1 2 3
Yesterday, 08:14 PM Go to last post
60 915

Am I growing if I'm sore?

I know that you can still grow even if not sore. However...if I DO experience soreness, then are my muscles growing? Assuming my nutrition, sleep, stress, etc, are on point and assuming that I let a muscle group rest more than 72hours until I hit them again.

kljypt‎, 01-16-2018 06:44 PM
Yesterday, 07:15 PM Go to last post
11 299

Strong Lifts. Want to incorporate pistol squats to fix hip shifts.

I am getting hip shift while doing squats. I suspect this is due to a pain in the left hip side where my quads and hip joins. On top of doing stretches and using a foam roller on that area, I'm thinking of doing pistol squats to resolve the issue. But my legs are really tired after doing 5x5...

Rawtech‎, Yesterday 05:27 PM
Yesterday, 07:13 PM Go to last post
4 76

Looking for Workout Program

Yo! As the title suggests, I'm in need of a routine that would help me reach my goal. Just a brief background on what have I done so far in the gym was just gather a couple of exercises online and mash it all up in a day. I do one part a day (chest, back, etc) and I train 5-6 times a week for...

SkinnyBhoi‎, Yesterday 06:58 PM
Yesterday, 07:12 PM Go to last post
1 86

Good workout for skinnyfat beginner?

Trying to bulk but I'm still a noob, is this a good workout for bulking? I feel like these 15 rep sets are insane, I have to lift such light weights to do them. Should I do pyramid sets instead? Any comments appreciated.

nygiants4life‎, Yesterday 03:31 PM
Yesterday, 05:59 PM Go to last post
6 105

Fierce 5 or 5/3/1?

EDIT: The reason why I dislike compound lifts is because I have to slip in more exercises (for different muscle groups) into the same amount of time as I did for splits. So I'll end up putting less strain on let's say my chest for that day. I feel like it would cause less muscle soreness, but I...

SackMan65‎, Yesterday 07:11 AM
Yesterday, 05:58 PM Go to last post
12 387

Best Workout Program on Bodybuilding.com?

Hi all, I am just wondering what you guys recommend to be the best workout program in this site? Originally I was going to go with the LiveFit program but now I’m thinking I might need something a little more intense. A little background on me: I’ve been lifting for a year now. I got into...

AlecChristine‎, Yesterday 01:55 PM
Yesterday, 04:14 PM Go to last post
4 527

Newbie Question on Routine and Warm-up

Hi all, I am new to this forum and have been mainly doing cardio (running, swimming) along with some push-ups and a few dumbbell workouts mainly out of Men's Health for the past 5 years. My workout goals are to keep my workouts diverse and I'm mainly reliant on exercising to maintain mental...

TomNeale‎, Yesterday 03:29 PM
Yesterday, 03:29 PM Go to last post
0 48

What's most optimal routine with just these exercises?

Hi all, From what i've read, if someone were to focus on slowly progressing on just the following six lifts then apparently they could build a pretty balanced and aesthetic body in a few years. : Squat Deadlift Bench press Bent over row Military press Weighted chin-ups

hman2468‎, 01-16-2018 12:40 PM
Yesterday, 01:42 PM Go to last post
9 314

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