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Forum: Workout Programs

What workout is best for your goal?

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  1. Post your workout journals online so others can see what you are doing and follow your progress!

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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
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3,116 1,529,728

Sticky Thread Sticky: Training for STRENGTH vs. SIZE

MYTH: Low reps is for strength, high reps is for size. Although this contains a grain of truth, it leads to wrong thinking - the classic problem we get on this forum is the legion of novices who don't want to do novice routines because they contain 5 rep sets ... which are "for strength" not...

SuffolkPunch‎, 03-09-2018 06:00 AM
4 Pages
1 2 3 4
94 504,361

Sticky Thread Sticky: AllPro: A Simple Beginner's Routine part VII

Part 1:https://forum.bodybuilding.com/showthread.php?t=4195843 Part 2:https://forum.bodybuilding.com/showthread.php?t=133395553 Part 3:https://forum.bodybuilding.com/showthread.php?t=147447933 Part 4:https://forum.bodybuilding.com/showthread.php?t=155009423 Part...

nightanole‎, 11-07-2020 06:13 AM
33 Pages
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05-28-2023, 04:14 AM Go to last post
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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
26 Pages
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05-14-2023, 08:52 AM Go to last post
760 1,071,561

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
25 Pages
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05-09-2023, 03:20 AM Go to last post
722 1,643,518

Sticky Thread Sticky: It's Go Time! THE CHALLENGE BEGINS 2.13.22

Our 4-Week Challenge was built to inspire you to think beyond your limits and find ways weekly to improve your overall health and fitness. All ready a beast at the gym or just getting started, it doesn’t matter - our team of master coaches will hit you with new challenges each week to test your...

ForumNature‎, 02-13-2022 12:55 PM
10-20-2022, 11:49 PM Go to last post
1 17,447

Sticky Thread Sticky: Am I overtraining?

In response to this question, asked several times per day in this forum, consider this: Due to a large number of variables from one trainee to the next, no one can look your written routine and declare it "overtraining" or "too much." Instead of posting your routine in all it's detail while...

ironwill2008‎, 11-21-2018 07:29 AM
11-21-2018, 07:29 AM Go to last post
0 74,272

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
10,927 3,417,387

Legs

Hi guys!!I have a big problem with my legs!! i've been working out almost 10 years combined with kick boxing!! The problem is that my my upper boddy is in really good shape after i stopped kick boxing but my legs isnt growing at all!!! it doesnt matter how muck kg im pushing lifting squating etc...

tasidimosdimis‎, Yesterday 12:08 PM
6 232

Question Please rate my weekly "routine"

Hi would really appreciate any advice, I feel like after looking on here I'm doing too many exercises? I'm definitely not making very fast progress but half of that is down to me not following a diet very well, I definitely struggle to hit maintenance levels on my calories. Age: 31 6ft 2in,...

Esrah‎, Yesterday 03:44 AM
Today, 03:48 AM Go to last post
7 270

How to do Supersets correctly?

I hear a lot of conflicting opinions on supersets. Some say they're good; some say they're absolutely terrible. Some say you need to do it with isolation exercises with work different muscle groups. Some say you do it with similar muscle groups. I've had one person say "superset chest with...

tadpole25‎, 05-18-2023 06:02 AM
11 834

Post breaking a Plateau

Don't know if this is the correct place for this topic, so i apologize in advace. some context, im 28, 6ft2in tall, I started the gym about a year and a half ago, i used to weight 140-145lb at the start, very skinny, now i weight around 180lb. My goal is to reach 200lb, but as of the last 2...

dailandemon‎, 05-29-2023 10:20 AM
05-29-2023, 03:13 PM Go to last post
3 179

Question Can you actually grow your glutes from home?

Hey :) I’m new here so I hope I’m posting in the right forum. I have quite bad social anxiety which prevents me from going to the gym. I’m overall pretty satisfied with my body, but the one thing that bother me is that I’m quite flat and would like to grow my glutes. I’ve seen all those workout...

xalinu‎, 05-27-2023 09:58 AM
05-29-2023, 10:59 AM Go to last post
7 469

"Fierce 5" Comprehensive Program List

I began designing the "Fierce 5" series because I wasn't completely satisfied with the majority of 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 nearly all of them lack what I’d consider proper...

davisj3537‎, 07-08-2014 07:03 PM
277 Pages
1 2 3 4 5 ... 277
05-28-2023, 02:29 PM Go to last post
8,281 2,424,526

Please critique my push pull program

Hi, Please can you critique the following program for a lean bulk? Am I training enough and with correct exercises and exercise combination? My profile: Age: 41 Weight: 127lbs Height: 5'11 Goal: LEAN BULK

stargate6t2‎, 05-22-2023 12:51 PM
05-28-2023, 10:25 AM Go to last post
15 880

Ya know those online workouts where you do a lot of exercises and don't rest?

On the one hand, I thought, maybe these are good for someone who doesn't want to get big and strong, or get super good cardio fitness, and just wants the best bang for the buck all 'round 45 minutes. On the other hand, when my wife did these things at the gym, she didn't get strong and didn't...

jademonkey‎, 05-23-2023 11:12 AM
05-26-2023, 02:17 PM Go to last post
10 529

Lightbulb Push/Pull/Table Tennis?

Hi, this is my situation: bulked up from 60kg to 78kg, cut down to 70kg, running the Fierce 5 Novice Routine. Made some decent progress (though I always struggled with squats). This ended about 2 years ago. I have since then been maintaining weight and progressively abandoning the gym (lol). ...

freakahontas‎, 05-25-2023 01:53 AM
05-26-2023, 03:46 AM Go to last post
13 420

Quick Home Workouts

I don't know about others, but there are times that I can't make it to the gym due to work (or life). On those days, I'd like to see what others may be doing as a quick (5 to 10 minute) workout between meetings or calls. For example, I have found a couple of 4 minute nitric oxide dump routines,...

ArthurDurand‎, 05-25-2023 01:33 AM
05-25-2023, 07:42 AM Go to last post
3 263

3x Week Split Workout Suggestions

Hello everyone, I've been working out for 6 months now by using AllPro's Beginner workout. I've followed the routine by increasing reps and weight and for the past 6 months I noticed some results. I gained a lot of strength, back then I am having a hard time carrying 5kg dumbbells and I...

kenchao‎, 05-21-2023 04:37 PM
05-24-2023, 05:05 PM Go to last post
5 595

Mobility Routine

Basically: Does anyone know a good mobility routine (Several exercises that are great for improving mobility for the entire body)? Thanks :)

Rubenasher‎, 03-06-2017 08:55 AM
05-24-2023, 08:17 AM Go to last post
4 518

Post Workout at home or to start going to the gym

Hello guys, I'm not sure if this is right podforum to ask but sorry if it isn't So, I started doing some workout at home for the past month or so, I don't have access to gym (near me) but I can go to the gym in other city - so my question is: should I focus more to start going to the gym, I...

woohoowoo‎, 05-24-2023 03:27 AM
05-24-2023, 05:59 AM Go to last post
4 303

Transform your body and spirit at Divine Fitness

"Transform your body and spirit at Divine Fitness: cutting-edge facility, expert guidance, and a welcoming community for total wellness." Divine Fitness Center – Rise and grind with divine fitness center We are thrilled to have you join us on Your fitness journey. We want to take a moment to...

divinefitnessca‎, 05-22-2023 10:05 PM
05-22-2023, 10:05 PM Go to last post
0 178

Male model aesthetic discussion thread

A topic for those whose primary goal is aesthetics rather than strength. This means: ~9-10% bodyfat 45-47% waist-to-height ratio Chest is 10"+ larger than waist Bicep similar size as neck Questions:

tadpole25‎, 05-21-2023 09:54 AM
05-22-2023, 05:12 PM Go to last post
6 561

Quick fix for faster progress on your bp split

I have noticed for years now that when people ask for advice they are usually unwilling to make major changes. Even if what they are currently doing is terrible. Eventually as time goes on they never get very far and turn into what I call “20 year beginners”. These lifters obviously don’t believe...

TAWS6‎, 05-19-2023 04:57 AM
05-22-2023, 01:29 PM Go to last post
5 525

Workout split

Hi All Can you guys advise if my current workout split is any good for building muscle. Equipment: Rack of dumbbells and a bench. 3x a week full body workout split. Sets per muscle group.

Kazz888‎, 05-21-2023 02:42 PM
05-22-2023, 12:14 PM Go to last post
5 535

golfers elbow , a pain right in the medial epicondyle bony bump ...

I suddenly developed this pain somewhere in march 20 2023 in the inner elbow ... i have been working out in the gym from december 1st 2022 ... and this pain doesn't look like its leaving me anytime soon ... i dont have an extreme pain ... but a mild annoying pain is there from march 20...

Pankajakshan39‎, 04-13-2023 09:47 AM
05-22-2023, 09:13 AM Go to last post
14 1,908

30 Day Workout Challenge For Beginners

Starting a weight loss journey can be overwhelming, but the 30 Day Weight Loss Challenge for Beginners simplifies the process. This challenge provides a gradual approach to weight loss, incorporating exercises suitable for beginners. It emphasizes the importance of proper nutrition and incorporates...

strivecompete‎, 05-21-2023 08:57 PM
0 216

30 Day Workout Challenge

Joining the 30 Day Workout Challenge with Strive Competitions: For an added advantage and a more personalized approach, consider joining the exclusive 30 Day Workout Challenge with Strive Competitions. Strive Competitions offers a tailored exercise challenge and comprehensive fitness program...

strivecompete‎, 05-16-2023 05:46 AM
4 500

How much does order of exercises matter?

Assume that similar muscle groups aren't being worked back to back, to allow them time for rest. For example, not doing Triceps/Shoulders right after Chest. Or not doing a leg exercise right after a Romanian Deadlift. Aside from this concern, does the order of the exercises matter at all?

tadpole25‎, 05-20-2023 10:14 AM
05-21-2023, 12:59 PM Go to last post
6 547

Am I doing this properly, can I still get gains

I've been working out using the 5*5 workout However I have only been doing 5 reps of 3 sets Can I still obtain gains? As the 5*5 workout entails? I have been eating right and notice a bit more mass and increasing my weights

Mega9‎, 05-21-2023 12:47 AM
05-21-2023, 06:32 AM Go to last post
1 320

How do I get a six pack?

I am 23, 5'10", and 153 pounds. I have been working out for almost a year, but I haven't been paying attention to diet and haven't been bulking or cutting. The only ab exercise I've been doing is machine crunches. I also workout my arms, shoulders, chest, and back. I don't do cardio. According to...

AGA96‎, 05-18-2023 07:24 PM
05-20-2023, 03:43 PM Go to last post
9 680

Suggest good core exercises/workouts

I have been doing a core workout I made every day to build strength and look better, but it started to lose its effect and get easy. I would do it 3 times or so: 40 Russian twists 25 situps 12 v-ups 30 bear crunches 45 scissors 40 bicycle crunches 1:15 plank I was wondering if anyone...

WyattS802‎, 01-03-2021 10:29 AM
05-19-2023, 06:30 PM Go to last post
18 2,599

Help - 15 minutes program 4x times a week

Hellowski! As the title reads i want help to make the smartest possible training program for a 15 minutes workout, 4x times per week, hitting the same muscle groups 2x times per week. With the least amount of resting between sets and exercises. It will be a circulation program where i do lets...

Johndoe85‎, 05-09-2023 11:36 PM
2 Pages
1 2
05-19-2023, 02:19 AM Go to last post
55 2,668

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