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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 08:12 AM
05-19-2014, 08:12 AM Go to last post
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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 08:28 PM
365 Pages
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04-19-2016, 12:44 PM 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 01:07 PM
74 Pages
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2,208 433,020

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
19 Pages
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567 568,895

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 07:53 AM
68 Pages
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2,013 235,601

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 06:27 PM
6 Pages
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153 24,351

Question The next step

Hiya guys, first time in here so not sure what to put. Got back into the gym about a year ago now and after following bits from different programs I am looking for an intermediate- advanced program. Just so many to look at I can't pick one. I am looking at the Fierce 5 intermediate/advanced workout...

brockwell1234‎, 06-30-2016 09:36 AM
06-30-2016, 10:06 AM Go to last post
1 66

Advice for a new friend

Hello ,my name is George and I started to train last year. At first I trained just to lose weight because I had 94kg/210 pounds and I'm not that tall 1.8m/5 11' . Now I weight 81 kg and I want to reduce my body fat and gain muscle ,or at least not losing any. I gain muscle quite easy but I'm...

GeorgeLinut‎, 06-30-2016 10:13 AM
06-30-2016, 10:13 AM Go to last post
0 68

Upper/Lower Split Review please?

So an upper/lower split has to be the most versatile when it comes to working around strong and weak points. After a few hours of looking into my body etc (you know what I mean), I have devised this. I am aware that what works for one person, doesn't necessarily work for another hence why I...

ChocChipCookiee‎, 06-30-2016 10:27 AM
06-30-2016, 10:27 AM Go to last post
0 122

uneven chest

for as long as ive been seriously working out, my left pec is significantly larger in mass than my right pec. ive tried a few things to even this out, but its mostly been futile. what id like to know is, would it be unwise to do a few sets on bench with 5 or so extra lbs on the right side?

panasonic0102‎, 09-08-2006 09:23 PM
2 Pages
1 2
06-30-2016, 10:57 AM Go to last post
52 96,324

Changing to a upper/lower split, thoughts?

For a while now, I've been doing the general 'brosplit' of 4-5 days a week doing the usual chest/tris, back/bis etc and have seen growth, however many people have said that a upper/lower split would work better for the stage I'm at. I've been lifting for about a year and a half now, as far as...

ChocChipCookiee‎, 06-29-2016 08:50 AM
06-30-2016, 12:08 PM Go to last post
8 313

Skinny Guy Different Workout Regime? (newbie to the gym)

Hey Everyone! So I'm 19, 5 foot 8 inches and weight 55kg (121 pounds). I'd read online that those with a high metabolism such as me need to follow a different sort of workout regime as compared to those of a heavier weight since exercises focusing on fat cutting aren't appropriate for me. I get...

chakku‎, 06-30-2016 05:42 AM
06-30-2016, 12:12 PM Go to last post
5 192

Building Muscle While Still Staying in Shape

So I am relatively new to lifting. So bear with me. A little over a year ago I started focusing more on building only. I was around 145. I lifted heavy and short. I did as much weight as I could at 5 reps in 3 sets. I ate chicken mainly and anything else like crazy. Every thing worked out...

Thunderchunky34‎, 06-29-2016 07:10 PM
06-30-2016, 12:20 PM Go to last post
6 240

Hello, I would like to ask a question about a training program

Hello everyone. I practice martial arts 3 times a week, and on off days I've been working out. I'm short, about 5'6'' and I'm the skinny type, so I don't have much muscle mass... I have been working out to try and build some mass to aid me on my martial development. On martial arts practice I...

Shaunxd‎, 06-30-2016 12:28 PM
06-30-2016, 12:28 PM Go to last post
0 83

How to tell if your overtraining or recovered

Hey guys, how does one tell if they are recovered from a previous workout? Or are overtraining. I want to add more volume to my program(currently doing 2 exercises per body part 2 times a week) about 70 reps per body part 2 times a week

mpannu1‎, 06-30-2016 10:58 AM
06-30-2016, 12:53 PM Go to last post
3 173

Help with a good PF workout

My main goal is strength and burning fat. Can someone give a good pf workout. Right now planet fitness is my only option

hhhshovel‎, 06-30-2016 01:54 PM
06-30-2016, 01:54 PM Go to last post
0 90

Help building my "bro" split

So I'm exhausted with the L/P/P and want to increase volume and decrease frequency for the next 6 months or so. I have an idea of where to start but I'm lost on the total volume for each body part. Below is what I have so far, the exercises I have listed are what I will definitely...

solphilos‎, 06-30-2016 02:21 PM
06-30-2016, 02:21 PM Go to last post
0 124

A/B/C+ Routine (Help - Beginner)

Hi peeps After 10 years of wasting I decided to get back into shape and make working out a habit before I turn 30. Basically I got a year and a lifetime. :) Got a gym membership, figured out the nutrition I need daily (sort of) and headed to to gym. I started an A/B workout and did it for...

LEXZo‎, 06-30-2016 02:04 PM
06-30-2016, 02:35 PM Go to last post
1 142

OHP Progress in SL 5x5

I am 5'5 and 140 lb. The SL 5x5 program recommends adding 2.5kg/5lb every workout untill you fail to do a set at a particular weight. I am currently 4 weeks into the program and I started with empty bar. I am progressing quite well on Squats, Deadlifts, Barbells and bench press but for OHP I...

rokoSL‎, 06-29-2016 05:26 PM
06-30-2016, 03:03 PM Go to last post
8 257

Best work out program for building muscle mass and strength

What is the best work out program for building muscle mass and strength? Thanks .

vmaaggie‎, 06-30-2016 12:28 PM
06-30-2016, 05:03 PM Go to last post
3 195

Only 4 exc. What will be the results?

Hello- After taking a yr. Off due to injury im starting to lift again but at 41 and after injuries I can no longer aspire to a full program so im doing 4 excercises hoping for a balanced physique that wont lend itself to injury. Im going to do Hacksquats, Deadlifts, and Overhead Presses 3 times...

petester75‎, 06-30-2016 11:44 AM
06-30-2016, 07:02 PM Go to last post
4 167

Strength training while training for a 15K

Hey everybody I am just looking for a bit of guidance. I just signed up for my first 15K road race. I have looked into various plans for training for a road race and it all seems fairly straight forward. My only question is what kind of strength program should I be on while training for this run. I...

mandave88‎, 06-30-2016 01:59 PM
06-30-2016, 07:57 PM Go to last post
2 159

Need help please

Anything will help. My current situation is the same problem I've been having for years. So I've always been skinny weighed about 150ish ( 6'1 ) all through high school. I'm now 24, I've been trying to bulk up and I recently have up to about 170 I'd like to be 180 I've taken numerous...

MBert118‎, 06-30-2016 06:57 PM
06-30-2016, 08:23 PM Go to last post
3 140

Need workout routine and diet

So like the title says I have gotten so out of shape it is embarrassing. If anyone could give me a basic workout routine (lifting and cardio) along with a basic diet it would be very helpful (and motivational). I am 20 years old, 6' tall, and over the course of 2 years I have gone from ~165 lbs to...

Legendeer‎, 06-30-2016 11:59 PM
07-01-2016, 12:32 AM Go to last post
1 103

Is HIIT suitable for me? (or Alternative workout programs)

Hi! I am 5'3", 19 years old and weigh approximately 77 kgs (170 lbs) with waist size 37 inches. Basically, I am fat but don't know how severe it is. I want to begin working out with the primary goal of loosing weight and achieving nice overall physique, and have already started by going to the park...

utkarshmttl‎, 07-01-2016 12:02 AM
07-01-2016, 02:07 AM Go to last post
3 155

How important is it to have rest days?

I mean days where you don't go to the gym at all. For example If I do Back and Bis on Monday, chest and tris on Tuesday, and legs and shoulders on Wednesday, can I just start back and Bis again on Thursday and continue indefinitely, or should I really have days where I don't go to the gym?

ClaudeGiroux‎, 06-30-2016 01:24 PM
07-01-2016, 04:30 AM Go to last post
5 207

How much cardio do I need?

In all seriousness my body was not cut out for cardio. I've sensory processing problems so sweating a lot is incredibly uncomfortable and can cause further neurological problems, no matter how hard I try to improve my fitness I still respond to cardio the same way: getting out of breath far too...

KashaUK‎, 06-30-2016 07:22 PM
07-01-2016, 04:32 AM Go to last post
5 199

Would it be advisable to skip my upper day tomorrow after moving stuff into a house?

Moved a lot of heavy furniture, boxes, etc for a few hours today. Tomorrow was supposed to be a heavy upper day for me. I don't really feel tired, but obviously my muscles got worked today moving stuff. So am I better off sticking to my schedule or taking the day off?

ohmybob‎, 06-30-2016 07:57 PM
07-01-2016, 04:43 AM Go to last post
2 132

Cut or keep bulking!

Thoughts? Progress pics should be in my profile. Currently 159lb and my weight scales say 17%bf (I know these can be inaccurate.) Know on reflection by diet needs cleaning up a bit. Pretty good for the most part, except the sugary snack bars and 1x a week food binges! Thanks.

earthwormjames‎, 06-29-2016 12:15 PM
07-01-2016, 04:52 AM Go to last post
4 209

Leg Day!

I have been doing a PPL routine (basically a modified version of Kele's hypertrophy routine) for a few month now and have been modifying my Leg Day to make sure my Hamstrings and Quads are worked equally. So what do people think of this, any input is appreciated: Back squat: 30 reps Front...

liamhendy‎, 06-30-2016 09:51 AM
07-01-2016, 05:16 AM Go to last post
3 131

Losing pump in the middle of the workout

Hey boyos any of u ever experienced losing pump in middle of workout. like one minute u are pumped, veins all over the place then you do one more set of whatever exercise you are doing and pufff, flat, no veins no pump just dyel status. it happens to me occasionally when doing Bi/Tri, i would have...

Budjola‎, 07-01-2016 05:24 AM
07-01-2016, 05:24 AM Go to last post
0 86

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