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Forum: Workout Programs

What workout is best for your goal?

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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 11,722

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
91 Pages
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05-13-2015, 12:00 AM Go to last post
2,727 392,261

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
16 Pages
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05-18-2015, 08:19 PM Go to last post
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Sticky Thread Sticky: The Real Arnold Schwarzenegger Beginner Programs

Arnold Schwarzenegger and Reg Park At age 15 Arnold glanced in a store room window and saw what was a cover of a magazine depicting the new Hercules movie starring none other than Reg Park. Arnold was not a man to learn from books or abstract ideas but by identifying with what he considered to...

bango skank‎, 12-13-2008 10:56 PM
11 Pages
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316 239,294

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
63 Pages
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1,882 267,119

Sticky Thread Sticky: "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
156 Pages
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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
245 Pages
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Sticky Thread Sticky: Hypertrophy/Bodybuilding Routine

This routine is designed for hypertrophy/bodybuilding (physique development) purposes, it is not designed with sports/functional performance in mind. I have done my best to make it an effective, practical and flexible routine so as to be suitable for almost anyone. This routine is a culmination of...

Kelei‎, 03-02-2015 11:12 AM
46 Pages
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Today, 08:06 AM Go to last post
1,364 88,466

Help me get rid of this fat please!

Hey guys/girls I am trying really hard to get that summer body! I used to be a fat kid and about to years ago I lost like 60 lbs in one summer and well now ive been kind of skinny fat (as seen in the picture). I want to get rid of that stomach pudge, lovehandles, and I need to tone my chest! Can...

Tony10valencia‎, 04-27-2015 09:12 AM
04-27-2015, 09:12 AM Go to last post
0 101

T25 or Elliptical (Cross) Trainer for fat loss?

Hi, Just wondering which of the above would be best for fat burning? I have 8 weeks to cut after having worked tirelessly for 6 months to drop weight (45lbs) and build muscle. It's now time to shift stubborn belly and chest fat. The diet is on point as are supplements. I have spent time...

Pistol1984‎, 04-27-2015 09:16 AM
04-27-2015, 09:16 AM Go to last post
0 179

Smile Cardio after weights

Hello guys, I'm currently bulking and doin cardio twice a week, 1 time on rest day 1 time after weight lifting, My cardio is 20 minutes of fast walk, inclined, and heart rate at 130-140 My question is, the cardio after weight lifting, should I drink my protein shake with creatine BEFORE the...

iArtem‎, 04-27-2015 09:15 AM
04-27-2015, 09:18 AM Go to last post
1 164

Completely lost

I've been lifting for about 10 months now. I started in a weight training class to fulfill my degree requirements and evade I wanted to start. Coach had us on the sample workout in the book he made us buy. Dude did minimal work. I had to take a month off because gym closed when the semester ended...

ItBurnsToPee‎, 04-27-2015 09:29 AM
04-27-2015, 10:07 AM Go to last post
1 110


Hey guys, over the last few weeks i have decided to change up how i train my core. Rather than hit it hard after a workout for 20-30 minutes a few times a week. I have dedicated a full workout to my core and dont train any other muscle that day. My exercises consist of both bodyweight and...

Clemcke33‎, 04-27-2015 10:26 AM
04-27-2015, 10:26 AM Go to last post
0 223

Question mixing full-body with pull/push/legs split , once a week, good idea?

hi I'm a hardgainer, very skinny. i workout 2 times a week, I follow Allpro routine plus pull-ups. recently I have time for a third day, so I'm thinking of doing the following: Mondays&Wednesdays: full-body: Allpro plus pull-ups. I also add 1 set Power Snatch , Hang Power Clean and some...

jufhhhk‎, 04-27-2015 08:00 AM
04-27-2015, 10:35 AM Go to last post
5 147

Disc Herination L4-L5 1 YEAR..... Ortho Said He wont do Anything? * Advice*

Im 24 year male 6'2 was in shape and worked out for years.... weighed about 220 muscle wise I would say bf was at 16% ( lost 120 and been through a tummy tuck) thing is I have 2 buldging discs with herniation and have to take time off now to heal from it.... its been about 11 months I took off 3...

MrGeo120‎, 04-25-2015 11:31 AM
04-27-2015, 11:04 AM Go to last post
7 221

Programs with limited back focus?

Recently, I sprained a muscle in my lower back. Prior I was doing the Cutting version of ICF 5x5. Can any of you recommend a program that doesn't revolve around squats or deadlifts? At least until my back is feeling better. I remember the hodge twins say they don't do squats at all and very...

albertlei‎, 04-27-2015 10:25 AM
04-27-2015, 11:44 AM Go to last post
2 208

Need advice on Program to use?

I thought about using the Growth Stimulus Training (GST) program, but wasn't sure. Has anyone tried this? Does it work? Feedback? Anyways, some info about me... Im 20 years old and 6,4" 228 lbs. I used to be a hefty boy at the age of 18, I weighed 305 lbs, with about 37% body fat. Now im down...

Balanow24‎, 04-27-2015 12:10 PM
04-27-2015, 12:10 PM Go to last post
0 175

Shortcut to Shred Alone?

Currently I'm doing the Arnold Blueprint and I'm looking for my next program. I had my eye on Jim Stoppanis Shortcut to Size then Shred. In the Arnold routine I could do most things solo with the exception of bugging someone in the gym for a quick spot. Has anyone finished this program by...

CalvinKlapper‎, 04-08-2015 06:39 PM
04-27-2015, 12:44 PM Go to last post
1 126

Critique my early intermediate strength program

My stats: Bodyweight: 78 kg/173 lbs Height: 5'10'' Squat/Bench/Deadlift/Overhead press in kg: 135/97.5/165, in lbs: 298/214/364 I have done westside and my own program this last year, westside felt too advanced/complex for me to really benefit from it at this stage in my training career. I...

IcemanIsDead‎, 04-26-2015 12:55 PM
04-27-2015, 12:53 PM Go to last post
3 211

Thumbs up Guidance Needed!

Apologies in advance as this has probably already been posted somewhere on the forum or website but I am no good at looking so I was wondering if someone could point me in the right direction. My goal is to gain a bit more bulk and put on muscle I do not have enough time to go to the gym but I...

Jcharrold‎, 04-27-2015 01:11 PM
04-27-2015, 01:11 PM Go to last post
0 165

Unsure to do cardio or weights? Advice appreciated

Hey! Would just like some advice on my situation from experienced people on here. I'm currently around 5"10 and 165 pounds. I am not fat looking but have quite abit of belly fat and is say my body fat is not that impressive. I'm perhaps skinnyfat. I'm just looking for some advice on whether to...

Spock96‎, 04-27-2015 12:05 PM
04-27-2015, 01:25 PM Go to last post
3 117

Smile 116 lb want to loose belly fat(get six pack) but also gain weight(muscle)

Hey guys, As the title says, I'm only 116 lb, 21 years old and I have some fat covering my belly. (can see outline of six pack but rolls when I sit down). My problem is I don't eat much and not regularly so I want to gain weight in terms of muscle but I would also like to get a six pack.. ...

eloqwint‎, 04-27-2015 04:55 AM
04-27-2015, 01:37 PM Go to last post
8 268

Rate my work out program :D

Hey guys I've been training for 9 months now ( 5 months beginner, 4 months serious. ) I have made a new work out program for mass but i try to gain as less fat as possible. Here's my program: Monday: Leg-Day Tuesday: Back, Biceps, Forearms Friday: Chest, Shoulders, Triceps Sunday: ...

Ercan127‎, 04-27-2015 01:46 PM
04-27-2015, 01:46 PM Go to last post
0 85

Best Strength Gaining Workout Program

I am looking for the best workout program to increase strength, I do not necessarily care for size but want to increase maxes in compound exercises such as bench and squats. I do not know what training splits are best, or even how many reps or even what exercises to be performing. If someone could...

thechrishlong‎, 04-27-2015 02:12 PM
04-27-2015, 02:12 PM Go to last post
0 192

Dorian - Rotator Cuff Injury!!

Hey Dorian, I read your article about the rotator cuffs exercises... I don't know if i have an injury on my left rotator cuff, all i know is that when I DumbBell press, I feel a pain on my left shoulder (not the right) when the weights are near the nipple areal in other words, the pain is there...

CyberGod‎, 02-12-2002 04:46 PM
04-27-2015, 02:44 PM Go to last post
4 1,861

Help! Suggestions for an ideal 4 day 2 on/1 off, 2 on/2 off Routine

Hello all. Over the past year or so I've really been making an effort to get back into the habit of lifting regularly but it seems like I'm having a really hard time sticking with a program. I think a lot of the issues I've had have been a combination of diet issues and potentially trying to launch...

BLB27‎, 04-27-2015 07:02 AM
04-27-2015, 02:45 PM Go to last post
8 147

Exclamation HELP! Rate my 8-day split!

Hey Everyone Followed a few programs now, and after doing lots of research on the subject i'd thought i'd try to create my own training routine for personalization. It's an eight day split which allows each body part to be hit about two times a week usually, but with always three days in...

forlife25‎, 04-27-2015 01:49 PM
04-27-2015, 03:02 PM Go to last post
3 111

Need some suggestions/advice.

I'm Krystal, a 21 year old female. I've never had a specific weight loss/ muscle toning program before and I could really use some help from people with more exercise experience than I have. I've been to the gym off and on for the last year, but kept giving up because I could never get into a...

tatugirl2011‎, 04-27-2015 03:38 PM
04-27-2015, 03:38 PM Go to last post
0 75

Bill starr 5x5 vs Madcow 5x5

What are the differences between the two?

texas972‎, 04-26-2015 08:39 PM
04-27-2015, 03:47 PM Go to last post
5 244

Skipping Shoulders

so basically I have missed the last 5/6 weeks of shoulders ( ik this is awful) anyway the past 3 weeks my dumbbell incline for chest have been pretty bad , I'm only hitting a rep or two less than usual , but it feels so much harder and getting them up into position seems to be getting worse ( my...

Niick5296‎, 04-27-2015 03:54 PM
04-27-2015, 03:54 PM Go to last post
0 117

home workout program

Hey there, I am new to this site and would really appreciate all the help I can get. First of all, i don't go to the gym due to money and time issues. So over 2 years i bought a bar that i hang over my bedroom door, 2 dumbbells, constructed a bench (not adjustable) and bought a barbell. 2 years...

johnnyseif‎, 04-27-2015 02:57 PM
04-27-2015, 05:25 PM Go to last post
1 90

Best Split For Cutting?

What is the best split for cutting? 2 day? 3+ days? Just wondering.

Duz7‎, 04-27-2015 03:14 PM
04-27-2015, 06:08 PM Go to last post
1 135

Workout plan for ectomorph

Hello, I am an ectomoorph vegetarian(although i eat egg, but 0nly egg), height 5'11'' weght 66kgs. I have been gyming from past 3-3.5 years Intilly i am very weak I improved alot But i want now a faster growth broadder back gud biceps etc But I m unable to figure out which triainng program to...

pruthvikurada‎, 04-27-2015 07:16 PM
04-27-2015, 07:16 PM Go to last post
0 89

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