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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 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 5,706

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 11:04 PM
17 Pages
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497 150,839

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 01:30 PM
5 Pages
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145 38,042

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
90 Pages
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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 01:07 PM
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11-12-2014, 04:51 PM Go to last post
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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
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11-16-2014, 11:22 PM Go to last post
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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 03:04 AM
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Yesterday, 08:15 AM Go to last post
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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
57 Pages
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1,704 226,287

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
13 Pages
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389 281,106

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 12:32 PM
165 Pages
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4,936 356,186

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 07:14 PM
10-23-2014, 08:51 PM Go to last post
9 388

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, 10-23-2014 08:13 AM
10-23-2014, 11:24 PM Go to last post
4 206

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, 10-23-2014 09:18 AM
10-24-2014, 01:06 AM Go to last post
4 190

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, 10-24-2014 12:51 AM
10-24-2014, 01:44 AM Go to last post
1 239

Favourite rep range?

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

JLGBUK‎, 10-23-2014 05:03 AM
10-24-2014, 05:53 AM Go to last post
15 344

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, 10-23-2014 11:54 PM
10-24-2014, 06:19 AM Go to last post
3 310

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, 10-23-2014 09:14 PM
6 206

haven't been to gym for a month and lost all progress. help?(sorry if wrong category)

I started in May 2013 and i just did bro splits for a few months and didn't gain much. i was 63 kg in the start and ended up 69 or so with the bro splits. in January 2014 i decided to follow an actual workout routine and did lots of research and stuff and ended up doing ICF for a few months, and i...

davidvillar97‎, 10-24-2014 08:00 AM
10-24-2014, 08:33 AM Go to last post
3 154

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, 10-23-2014 05:53 PM
10-24-2014, 10:17 AM Go to last post
14 559

Can't hit big numbers safely

Last year I hit front squats pretty hard. Started out squatting 95 lbs with bodyweight 145lbs and steadily improved over six months to front-squatting 175lbs at about 180lbs bodyweight. (squat ALL the way down, pause five sec, then go up) I did 5reps for 7 to 10 sets, six days a week. The other...

cigarEngineer‎, 10-24-2014 09:13 AM
10-24-2014, 10:22 AM Go to last post
4 109

need something new....

morning all! i am in need of something new. i have actually completely stopped working out at this point and am losing my strength rapidly. i have done the splits and the 5x5 and both were ok but am looking for something that is going to help more with my goals. a little history: i'm a BIG guy...

doesntmatter123‎, 10-24-2014 08:28 AM
10-24-2014, 10:24 AM Go to last post
5 105

Rest i must or i should

Friends, sorry for english. I love the sport, i really enjoy go to the gym and i dont do other sports, some times cardio but thats all, i dont have a hard job and dont like other sports, e still need to rest? If i sleep 10Hrs, love my train n eat 4Kkcals, i still need to rest? Or just rest in...

Arnoldyates‎, 10-24-2014 10:18 AM
10-24-2014, 10:49 AM Go to last post
2 95

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, 10-24-2014 03:58 AM
10-24-2014, 11:23 AM Go to last post
1 119

Poll Poll: Bigger learner Stronger vs Burn the Fat Feed the Muscle

Okay guys I'm kind of stuck. I have two books that I am torn between. Burn the Fat Feed the Muscle or Bigger Learner Stronger. I'm looking to drop about 50 pounds. I've done more exercises with BLS, but I also know Tom knows what he's talking about. I'm a Endo Mesomorph mix so the...

aftd2007‎, 10-24-2014 11:27 AM
10-24-2014, 11:27 AM Go to last post
0 121

HIIT and weight training on the same day

Quick question and sorry if this has been posted before (if so just link me to the thread). Currently I do a fully body workout on one day (minus legs) and then I follow this with a strong HIIT cardio on the elliptical the following day. Now I've read here and other places that this is not the best...

brodybanky2862‎, 10-24-2014 09:57 AM
10-24-2014, 12:17 PM Go to last post
5 471

Program Recommendation: Reducing Body Fat Whilst Gaining Muscle

Hi fellow forum members! I am a regular visitor here and often read the articles, recommendations by all as a part of my exercise regimen. I have also been going to gym 3 days a week using a combination of weight training and cardio over the last year or so. I am now looking for some guidance on...

Britrover‎, 10-24-2014 09:40 AM
10-24-2014, 12:37 PM Go to last post
4 158

Critique my 2 day leg workout

I hit quads/hams/calves every 6 days Quads day 5x5 of Deep barbell back squats 4xDumbbell reverse lunges 10-12 reps each leg 4xHack squats (machine) 8-10 reps 4xLeg press 10-12 reps 4xLeg extension 15-20 reps Hamstrings/calves day

stonecold9120‎, 10-24-2014 12:16 PM
10-24-2014, 01:00 PM Go to last post
1 91

Thumbs up Ski Training Plan - any tips ??

Hi, I'm heading skiing in March and want to get superfit for some off piste skiing. I have skied for years and been off piste many times but it is hard work and soon becomes more of a chore than a pleasure. Any tips on fitness plans would be greatly appreciated (A 6-8 week plan would be nice...

stuarthiggins14‎, 10-21-2014 01:32 PM
10-24-2014, 01:02 PM Go to last post
3 117

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 07:17 PM
10-24-2014, 01:08 PM Go to last post
7 355

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, 10-23-2014 02:35 PM
10-24-2014, 01:13 PM Go to last post
9 356

My split your exercise suggestions and advice

-Triceps and Biceps - Chest and Back - Shoulders, Traps and Abs - Legs and Abs What do you think if you think I should change the workout please suggest a good enough reason as you only build huge muscles with dedication and never missing a workout no muscle is built over night with 1...

soulman247‎, 10-24-2014 11:16 AM
10-24-2014, 01:27 PM Go to last post
3 102

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, 10-23-2014 09:08 PM
10-24-2014, 01:36 PM Go to last post
3 208

Opinion of GermanVolume Training?

Which is simply another way of saying very high sets. For instance, 15x5 bench. the debate between time under tension and moving heavy weight is often referenced here, and in my opinion GVT is a sensible incarnation of both aspects of training. A 3 day GVT split may look something like this: ...

KublaKhan111‎, 10-22-2014 04:56 PM
10-24-2014, 01:38 PM Go to last post
3 436

Right leg/arm vs left leg/arm

my left leg/arm are weaker than my right side. How do I correct this over time to make sure muscle is built well both sides? Ex: cable kickback on right leg feels more intense because I seem to have better control movement and strength to do it well. Or during bench press I would feel my right...

lisamarie061‎, 10-24-2014 01:03 PM
10-24-2014, 01:46 PM Go to last post
2 87

PHAT is great!

Been running it for 3 months now. My bench hasn't progressed all too much but my squats went from 270x4------>335x3 (as of yesterday) I think its the speed squats on the hypertrophy day! But anyways I recommend it to anyone who has time to stay in the gym for a while!

Anaerobics‎, 10-24-2014 08:22 AM
10-24-2014, 01:57 PM Go to last post
3 190

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