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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 09:12 AM
05-19-2014, 09:12 AM Go to last post
0 8,762

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
91 Pages
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2,717 376,227

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
15 Pages
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02-28-2015, 11:29 AM Go to last post
431 318,160

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
51 Pages
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Today, 03:33 AM Go to last post
1,513 469,801

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 02:07 PM
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Today, 04:12 PM Go to last post
1,816 250,354

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, Yesterday 12:12 PM
2 Pages
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52 1,949

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 09:28 PM
125 Pages
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3,740 303,542

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 12:32 PM
213 Pages
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Today, 07:27 PM Go to last post
6,371 448,620

Sticking to cardio or strength train for a comeback

Hello, everyone. Well i thought to ask a question on the forums, since i have been following for some years now, i really love bodybuilding, and where i am from (Mexico) it's not so popular, trainers on here aren't very helpful. Been working out since 2010 (2009 i started...

GabrielValiant‎, 01-31-2015 06:11 PM
02-01-2015, 08:07 PM Go to last post
2 172

how to adjust your calendar?

Hi, Im very new here. and recently picked up a workout program "its the 12 week lean program" however now I have skipped a day, how do I adjust the calendar on my dashboard or is it not possible ?

shadow4478‎, 01-31-2015 08:33 PM
02-01-2015, 09:59 PM Go to last post
1 129

Newbie- Looking to see if I'm on the right track.

Hi all, I guess i'll start with some background info. 24 years old, 5' 11" tall, weigh roughly 76kg. My goal isn't really to "bulk" , i want to gain a bit of muscle mass as i kind of have chicken arms and legs, but i'm not looking to put on 20lb of muscle mass or anything. I'm hoping to...

Jamie188‎, 02-01-2015 05:33 PM
02-02-2015, 12:03 AM Go to last post
5 1,329

Can you stay under ~10%bf and still progress/bring up lagging areas via smaller bulks

For example, staying in a 10lb window. Taking it incredibly slow so you're still bulking for 95% of the year. I've been lifting for 4-5 years and have built a physique I'm finally proud of. I don't want to stay at a higher body fat just to ensure I'm making progress. I think why not go from...

Ion33‎, 02-01-2015 07:09 PM
02-02-2015, 12:27 AM Go to last post
2 169

Not sure if right routine :I

Ok so I've been doing the allpro 5X5 five or take a couple reps and I have gained a bit but still I'm pretty weak. I work to failure every day, even when I'm taking trash out I use my left arm and curl the loads of trash because it's my lagging arm. Sounds ridiculous but I'm sure you all do the...

InYourMidst‎, 02-02-2015 12:08 AM
02-02-2015, 12:52 AM Go to last post
2 192

How's my new routine look?

Monday (Chest and Triceps): BB Bench Press 3x8-12 DB Incline Bench 3x8-12 DB Decline Flies 3x8-12 *Push-Ups 3 sets *Dips 4 sets Skull Crushers or Cable Push-Downs 4x8-12 Overhead Tricep Extension 4x8-12

idgafijwgs‎, 02-01-2015 03:02 PM
02-02-2015, 01:44 AM Go to last post
13 362

Smile Upper/Lower 4 Day Split Routine Advice Needed!

Hey Everyone. I was running ICF 5x5 for a while and while I saw some gains gradually on the program I got tired of it. A lot of these were noob gains, just as an experiment I tried adding higher reps lower weight to my routine and saw decent results on my arms and shoulders. ICF is a great...

Sheikhoz‎, 01-30-2015 07:24 PM
02-02-2015, 01:56 AM Go to last post
2 249

Is it counterproductive to do multiple programs?

So my question would be this , while doing a 12 week program for body transformation would it be a waste to also start a jump training program at the same time? the jump program uses a lot of plyo workouts with a little weight lifting as well.

gaincityTyler‎, 02-02-2015 01:34 AM
02-02-2015, 02:07 AM Go to last post
1 215

Do I have intermediate strength numbers?

I have a 315x5 Squat, 210 Pause Bench, and a 325 Deadlift. My first powerlifting competition is March 21st and I will be competing in the 181s but I currently weigh 184 so I need to drop 5ish pounds. I prefer full body and want to hit a 380-400 squat, 230-240 Bench, and a 365+ deadlift. Any...

Warrior8890‎, 02-01-2015 10:02 AM
02-02-2015, 03:19 AM Go to last post
13 514

Question chest workout

Hey bb, I started doing a new chest workout and I was wondering what your best chest day exercise is? 10 x 3 incline db press 10 x 3 incline db flyes 10 x 3 flat db press I dislocated my shoulder awhile back and it hurts to do bb chest workouts so please try to thing of db alternatives!...

getfitevent‎, 02-01-2015 09:08 PM
02-02-2015, 03:45 AM Go to last post
1 210

Workout routine feedback

So basically I've been training each body part twice a week and lately felt that my arms and shoulders felt over used like have a constant strain feel about them. So I thought that I should change to one body part a week. I usually do 4-6 exercises per group for around 4 sets of 10 reps , high reps...

Younggun177‎, 02-02-2015 06:34 AM
02-02-2015, 06:34 AM Go to last post
0 100

Training instinctively

Have you ever felt tired and bored of all these cookie-cutter programs like 5x5, ICF, PHAT, Stoppani, PPL, Strong Lifts and just feel limited by training back, because it's back/upper/pull day even though you feel like some other muscle should be trained today or by doing 4x4 or 3x8 even if you...

DorianJ‎, 02-01-2015 01:47 PM
02-02-2015, 06:59 AM Go to last post
12 282

Advice on a new routine

So I just moved into a new apartment building, where I have easy access to a decent gym. I've been running about 4 times per week for the last 3 weeks. I just recent completed a 5-mile run in under 41:30 (not amazing, I know, but it's progress for me). I want to add weight training to my...

Sirocka‎, 02-01-2015 03:29 PM
02-02-2015, 07:34 AM Go to last post
3 147

10 months injury advice * 2 discs with herination* back to gym?

Im 23 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...

bigg12x‎, 01-31-2015 08:38 PM
02-02-2015, 08:39 AM Go to last post
3 159

need a short routine w/compounds

Hey guys,im currently on a very diificult period bc its my last year before collège and i have all those choices and exams to do. I Was on icf then switched to ws4sb for 2 weeks but with football i cant do that. Im looking for a routine with 45 minutes in thé gym where i squat/bench/row 3x à week...

Zaak84‎, 01-31-2015 07:51 AM
02-02-2015, 08:58 AM Go to last post
7 254

help required

Hi Their, I am 6feet tall and my weight is 85 kg. I did gymming for 14 months. From last 4months I am not going to the gym. I am doing cardio and general exercises in field now days. I want to ask here is daily I do jogging around 30 main (4k) and 30 main exercise ( pushups, squats, abs...

sa671‎, 02-02-2015 09:12 AM
02-02-2015, 09:15 AM Go to last post
1 73

Advice on reps....

OK, I maybe over complicating things here but I'm doing a workout program and for example the bench press asks that i do 3 set of 8-10 reps. What I am doing at the minute is trying to get 10 reps on each set before increasing my weight. Am I limiting my progression by doing this? Take my bench...

collings32‎, 02-02-2015 08:58 AM
02-02-2015, 09:27 AM Go to last post
2 238

Need help limited weights

I want to increase strength on my Bench, Squat and Deadlift but the problem is I have only a 70 lb barbell at home. Is there any way I can increase my strength only by using 70 lbs? Can anyone recommend me some type of workout that will increase my strength?

AAuditore‎, 02-02-2015 01:19 AM
02-02-2015, 09:54 AM Go to last post
12 290

Chest routine - shoulder pain

Hey everyone, About 4 months ago I've changed my program to 4 days split, while the "A" day Is chest+biceps and the "C" (3 days later) is shoulders. Lately I'm having shoulder pains during my chest workout when I do incline bench with BB or DB. I start with very high weight and sets on bench...

opher50‎, 02-02-2015 01:58 AM
02-02-2015, 11:10 AM Go to last post
10 284

Bulking and cutting cycles

Can anyone give me good examples of bulking and cutting cycles, ie. duration, routines, supplements, etc. I am 5'9, 178 lbs and 32 years old. I have been working out for a few years but would like to "get serious" about my routines. Any help would be appreciated.

toddro‎, 11-13-2001 01:34 PM
2 Pages
1 2
35 161,052

Question HELP ME:Weight loss or mass? Or both? My training :D

Hello everyone I am new to the forum, about a month ago I made a bet with two of my friends, that by September I would become more lean and muscular ... It is now a few years I do gym but so so occasionally but always active in other sport. Now, as I need to lose weight and swell, I started to...

redpassion3‎, 01-31-2015 01:36 AM
02-02-2015, 12:15 PM Go to last post
10 224

Russian Squat Routine failure question

First off, some info. BW 153-155lbs typically BP 295 touch & go, 280 paused SQ 320 DL 410 So, I decided to do the RSR due to a slight chest injury. The first 5 weeks were pretty hard, hitting several RPE10s along the way. Me being as stubborn as I am, decided against common suggestions to...

krajee‎, 02-02-2015 12:36 PM
02-02-2015, 12:36 PM Go to last post
0 67

Post How much working out is too much?

Hello. My name is Marcos and Im 18 years old. I have been working out for 3 years. My current weight is 175lbs after a cut. I have been training mostly one muscle per day once a week. But, lately I changed my workout routine to hitting each muscle twice a week. The routine looked as follows:...

Frushe‎, 02-02-2015 07:39 AM
02-02-2015, 01:07 PM Go to last post
6 221

Ideal body weight and fat for my height

hey, so i'm 5'4 currently 143.5lbs at 19.4% body fat (so the scales say, prob not accurate) just wondering what u guys think the perfect weight, lbm and body fat is for my height so that I dont look too big or too small but ripped. cause obv i dno if i wanna get ripped right now incase i lose fat...

djmotion‎, 02-02-2015 12:55 PM
02-02-2015, 01:11 PM Go to last post
3 98

Best push/pull/legs program?

What would be the best way to do this?

sequoiiathrone‎, 02-02-2015 11:14 AM
02-02-2015, 01:12 PM Go to last post
2 145

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