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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 7,754

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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01-07-2015, 09:44 AM Go to last post
2,705 369,083

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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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
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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: ...

2020Wellness‎, 11-08-2012 02:07 PM
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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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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
112 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 12:32 PM
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Not Getting Sore Anymore

Hi. I have a question. I've been working out lately, and I've noticed that I haven't been getting sore. Is that bad?

tommytommy8282‎, 12-31-2014 11:02 PM
01-01-2015, 11:18 AM Go to last post
4 196

How much should you be able to lift based on weight ?

In order to determine whether or not you are at least some what strong does anybody know what some decent numbers would be for the following exercises: Squat Deadlift Bench Incline Barbell Curl Military Row for example if you squat 2x ur bodyweight is that considered good ? or how much...

El galan fuerte‎, 07-27-2003 06:08 PM
26 74,510

Question juggernaut method 2.0?

JTswole‎, 01-01-2015 12:19 PM
01-01-2015, 12:19 PM Go to last post
0 149

531 more squatting 2x a week frequency?

after reading starting strength i want to start squatting 5x a week. I skimmed over beyond 531 and even tho i found the "more squatting" routine online i didnt see it laid out anywhere in the book. So im just wondering how i can run this while still hitting everything twice a week, my basic...

Johnny778877‎, 12-31-2014 10:39 AM
01-01-2015, 12:58 PM Go to last post
8 353

What to do after a deload week?

So Im about to embark on a deload week on Friday because my squats are regressing now it seems and I havent done a deload in 6 months of linear progression. I have 2 questions; Upper body lifts are still going up, is it necesarry to deload these as they are not as taxing to the CNS? What do I do...

CharonRower‎, 12-31-2014 07:40 PM
01-01-2015, 01:19 PM Go to last post
15 290

Losing fat and gain muscle !!

I wonder if i can do both of them, like doing HIIT cardio 5 days/week and lifting weight afternoon, ofc with proper diet and supplements.

mado134‎, 01-01-2015 12:42 PM
01-01-2015, 01:40 PM Go to last post
4 219

need good workout for me pics.

hi i come from 3 months strenght routine with high volume and low reps I increased my strength a little but I did not have satisfactory results, maybe it's not the best workout for me. i think i should bulk for atleat 4-5-6 months , i got a home gym and need a nice workout, maybe i should try a...

giovaaa‎, 01-01-2015 09:05 AM
01-01-2015, 01:45 PM Go to last post
3 304

Injured rotator cuff

About 3 months ago, i injured my rotator cuff while bench pressing. I personally thought it would be no biggie, and assumed it would recover in a matter of weeks. It hasn't. While it has gotten better, it still has a very slight niggle. It doesn't hurt, and most of the time i can hardly feel it,...

England1991‎, 01-01-2015 09:41 AM
01-01-2015, 02:02 PM Go to last post
7 157

Is it okay to train your shoulders after a day of chest ?

This is my working day program Mon - Legs Tue - Off Wed - Chest Thu - Back Fri - Shoulder/Arms Sat - off Sun - off

GohanFitness‎, 01-01-2015 07:39 AM
01-01-2015, 02:24 PM Go to last post
7 298

New workout schedual

Hello!!! My name is Andreas, been working out since april at home, joined a gym in august and now switching to a real one. I am starting to count calories and I will probably soon start a clean bulk for about 4-5 months and cut down before summer. I posted this on the teen section before but I...

Andreas1816‎, 01-01-2015 02:25 PM
01-01-2015, 02:34 PM Go to last post
2 195

8-12 week abdominal development

I'm coming to the end of a bulking program that unfortunately lacked the level of intensity I want. Can anyone recommend a recomp program that provides focused abdominal development? Notice I say a program-- not "do this one exercise" or "this superset" or whatever. I know everyone has different...

ironlionzion3‎, 01-01-2015 03:20 PM
01-01-2015, 03:20 PM Go to last post
0 147

burning those final few pounds

Over the past couple months, I have been utilizing weight lifting and a healthy diet to reduce body fat and it has worked out great until now. I have abs starting to show and slimming up except for some love handles on kind of on my side/back. I thought about continuing the weight lifting and just...

CamT223‎, 01-01-2015 03:22 PM
01-01-2015, 03:22 PM Go to last post
0 173

How can I get from "here to there", help with diet + training (pics inside)

I had posted in the women's bodybuilding forum, but so far no one has responded and I think here is a better place to ask. Attached is my body right now and my inspiration, or goal, to how I'd like to look. I am confused on where to start off; should I be doing cardio, HIIT, or be lifting...

amtaru‎, 01-01-2015 03:14 PM
01-01-2015, 03:25 PM Go to last post
1 174

Looking for an every other day program

Hi Everyone, As the title says, I am looking for a workout program that involves lifting every other day. I am at an intermediate level and looking to maintain fitness and size. My current program is Push/Pull/Arms going to the gym a total of 3 days a week. Thanks for the help!

bcoffin23‎, 01-01-2015 04:17 PM
01-01-2015, 04:17 PM Go to last post
0 94

5/3/1 after a month out of the gym

I'll be going back to the gym soon after being forced to take a month off because of mono. I was just wondering how many cycles should I reset the weights by? I'm used to 5x5 programs where I just picked a number like 135 or 225 for my lifts and made 10lbs jumps every workout until I hit my...

rjones416‎, 01-01-2015 01:27 PM
01-01-2015, 05:04 PM Go to last post
1 181

Beginner with injuries...a few questions

Hi guys, Hope I'm posting this in the right place. I'm a newbie, haven't lifted a barbell in my life (not properly anyway) and certainly haven't performed a dead-lift before. I started my first cut in October and have lost 23lbs since, but I have a "skinnyfat" problem going on and I'm being...

munichveteran‎, 01-01-2015 06:06 PM
01-01-2015, 06:06 PM Go to last post
0 220

2 Days a week program for muscle gain & supplements?

Hey guys, I was hoping to get some feedback on this work-out program and what supplements I should take. I'm a beginner about 186 cm tall and weighing somewhere around 138 pounds. I was hoping to use a program from 4h body by Tim Ferriss because I don't have time to work out more than 2 days a...

caarl99‎, 01-01-2015 03:59 PM
01-01-2015, 06:18 PM Go to last post
3 151

good workout for gain muscle!!

this workout is for good for (me)...10- 15 lbs for 30-60 day with good diet... is very simple split and chose your exercise day 1-chest -----18-20 set and 8-12 rep (last rep for your first exercise 3-5 rep and drop set 25%) day 2-back------19-22 set and 8-12 rep day 3-arms------10-12 set...

joey333‎, 01-01-2015 07:28 PM
01-01-2015, 07:28 PM Go to last post
0 96

Buff Dudes 12-Week Program

Good Evening, I just wanted to start a log/diary of my 12-week program. I'm sure a lot of the people here have heard of the "Buff Dudes" Youtube videos and Buff-Dudes website. After watching their videos on nutrition and fitness I decided to give their program a shot and I will be logging...

jlwredhawk‎, 01-01-2015 09:02 PM
01-01-2015, 09:02 PM Go to last post
0 502

Lee Haney Workout Program There are two different 3 on 1 off splits in this article. The regular and variation. How does this work?? Do you do the regular 1 cycle than 2nd cycle do variation and keep alternating after every finished cycle. Or do you run...

fuarkimripped‎, 01-01-2015 05:02 PM
01-01-2015, 09:11 PM Go to last post
1 151

Smile Arnold's Blueprint to Mass

New to these boards / forums but have been lifting for 4 months. Have gained around 15-20 pounds (mostly muscle) in that time. I would like to buy Arnold Schwartzenneger's "Blueprint" however I don't know where I could find it. I am also going to buy his Encyclopedia of Body Building so is the...

JacksonBarry‎, 01-01-2015 05:02 PM
01-01-2015, 09:38 PM Go to last post
1 197

Thumbs up my new plan (just shair with all of u)

yo new work out plan initiauted for the new year. take a swig day 1: biceps day 2: triceps day 3: 30 - 60 min olypital machine (leg mass) day 4: chest day 5: bis and tris

ThrobbingRod24‎, 01-01-2015 10:17 PM
01-01-2015, 10:32 PM Go to last post
1 95

ICF 5x5

Looking to start doing ICF 5x5 What is the best way to determine the weight I should use for the reps? For a 5 rep exercise, how can I determine which weight I should use?.... How much do I increase at each workout?

LaurenM1‎, 01-01-2015 10:26 PM
01-01-2015, 11:26 PM Go to last post
1 144

Question Skinny 18 y/o looking for advice on how to begin...

Hey everyone, So I'm 18, and about 6ft and 65kg. I have had NO gym experience whatsoever, but this year I decided I'm going to finally ditch skinny me and bulk up. But I have no idea how to go about it - 1stly what foods should I eat? Should I eat first and gain a bit of weight before I...

skinnybrah18‎, 01-01-2015 08:50 AM
01-01-2015, 11:33 PM Go to last post
8 3,061

Questions regarding my workout program

I'm 5'6" 160 lbs looking at the 3-5% bodyfat range. PRS :385 deadlift, 245 bench, 330 squat (had injured hip at this time could definitely do heavier once healed) I apologize for this being long but Here is my current workout split Monday - Legs (5x5 squats, calves, lunges, and hamstring...

aaronpurdy‎, 01-01-2015 10:33 PM
01-02-2015, 12:13 AM Go to last post
1 122

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