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Forum: Workout Programs

What workout is best for your goal?

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

Part 1: Part 2: Part 3: Part 4: Part...

nightanole‎, 10-05-2015 07:53 AM
113 Pages
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3,379 472,935

Sticky Thread Sticky: The Viking's The Bare Bones Series

The big guy is back with another series of novice/early-intermediate routines - The Bare Bones programs - these are actually the first routines I made, just after I got my PT certification years ago. So I pulled them out of the graveyard, dusted them off and made a few tweaks and improvements to...

TheViking1992‎, 10-04-2016 06:55 AM
12 Pages
1 2 3 4 5 ... 12
03-23-2017, 11:48 PM Go to last post
340 68,265

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
21 Pages
1 2 3 4 5 ... 21
03-21-2017, 08:46 PM Go to last post
605 652,895

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
12 Pages
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03-21-2017, 03:53 AM Go to last post
341 98,638

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 01:07 PM
80 Pages
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03-20-2017, 06:56 PM Go to last post
2,390 499,551

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 1,415,902

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 08:12 AM
05-19-2014, 08:12 AM Go to last post
0 36,944

Exclamation Opinions on my Upper/Lower Split for Strength

Hi guys, would like to hear your feedback on my upper/lower split. The main focus is to gain strength, but there is some hypertrophy/accessory work as I will be in a caloric surplus. I understand that there are 'proven' upper/lower splits out there (Like Candito's etc) but none seem to be what I'm...

gunnercj‎, Today 06:08 AM
4 201

Exclamation I really need some expert advice!

Hello I'm currently 18 and I have been working out for 2 years and am very familiar with many workouts. I'm ready to start trying to bulk up though, is there a five day workout plan anyone knows of that has the reps and the percentage of your max you should hit them at. For example I want it to say...

Dorman557‎, 03-23-2017 09:48 PM
Today, 08:11 AM Go to last post
6 2,564

I need big arms/forearms without equipment

So I've been working out, on weekdays i'd do about one hundred push ups, two hundred triceps bench dips, and 300 squats. on weekends, id rest. I struggle with push ups - especially considering I'm one hundred ten lbs for my age. I can do five or six before i quit, and don't really feel i get much...

iwantchick‎, Yesterday 01:26 PM
3 148

Question just had gastric sleeve surgery...

And I will be on an extreme caloric deficit. I do plan on getting 100+ grams of protien. I am 47yrs old, 6'0" @245 lbs. My goal is to get to cut 190. My doctor hasn't cleared me for gym yet, since I am only 5 weeks post-op. The question is, do I go heavy 8-10 reps w/cardio, or skip cardio since...

jdjcky‎, Yesterday 09:52 PM
4 90

2017 Squat Challenge - Shooting for 165,000

HAPPY NEW YEAR!! Well we made our goal last yr and then some :D For last years ref: This years goal was moved up 10,000 to 165,000. I like Partyrocking's rules the best, so we will stick with those.

Squid24‎, 01-01-2017 03:43 AM
22 Pages
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644 60,530

Fierce 5 - Can't seem to get past 50kg back squat

I've been going at the Fierce 5 novice routine a good few weeks now. All my lifts are increasing other than the back squat. I've deloaded twice now back down to 45kg to maintain form and practise the lift. I can't get past 50kg without my legs buckling in the rise. I know I'm doing every other part...

tpreston92‎, 03-23-2017 10:41 AM
Today, 05:18 AM Go to last post
6 251

1x a week is GOAT for Hypertrophy.

How's it going guys im just posting this here to let you guys know that , for me Starting Strength and even 2x a week was a total waste of time for me. I never grew off any of those programs. I followed the advice given here that frequency is better for natural gains and i did for over a year ,...

rhouston713‎, Yesterday 08:21 AM
2 Pages
1 2
40 610

"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
151 Pages
1 2 3 4 5 ... 151
Today, 03:27 AM Go to last post
4,526 681,674

Opinion on Towerbrahs routine for beginners?

Not sure many people know about this routine. Here is one of the interations. Workout A 1. Squat 3x5 2. Bench press 3x5 3. Barbell Rows 3x5 4. Romanian DeadLift 4x8 5. Planks 3x30 Workout B 1. Squat 3x5

Josh1876‎, 03-23-2017 05:46 PM
Today, 02:40 AM Go to last post
4 243

Question: Best Routine for Cutting??

So in about a week I'm going to start an intense cutting regimen that will last for two months (give or take depending on the results). My plan so far is to cut calories by 500 (maintenance for me is about 3k-3.5k) while also eating clean, do HIIT two times a week, stack supplements (same...

TrapLordFlex‎, Yesterday 02:54 PM
Today, 02:07 AM Go to last post
2 175
8 215

Did your fitness journey have setbacks, difficulties or make you question yourself?

Or am I the only one, and is everyone else just hitting it out of the park from day 1? A short story: I have been a below-the-knee amputee since I was 12. I don't need to get into specifics of my childhood, but for whatever reason, I really struggled to have any sense of who I was as an...

synta7‎, Yesterday 02:35 PM
4 107

Talking New to toning up, bulking etc. need all the advice you got!

Hey everyone! I am very new to the whole working out, toning up, bulking up world and am looking for advice. I have no clue how to even start up! I see people all the time talk about bulking up or dropping weight and I just don't understand how it works or what the purpose is or even certain...

MikeCrawf‎, Yesterday 02:37 AM
3 966

Possible to get top 2 abs?

Hey guys, I've been lifting for about 3 months and I've noticed that my 2 uppermost abs are not showing but my bottom 2 are. If you look at my gallery photo you can see that I have a space between my chest and abs but that space consists of my 2 or 4 upper abs which can't be seen. Is it possible to...

Agun2499‎, Yesterday 05:15 PM
19 848

Moving 225 bench to 315

Hey so I have taken a serious interest in lifting in the past 6 months and have boosted a bench of 135x10 (anything over 10 was pretty tough) to 225x5. ((Barbell)) Im 5' 8", 165 pounds, 20 years old, and am looking to boost my bench to 315 and then so on. But I always kinda just hit the gym on...

CrazyZachAttack‎, Yesterday 11:38 PM
Yesterday, 11:38 PM Go to last post
0 120

Bulging yet muscled stomach, need help!

Hey all, I am 16 and have been working out hard for about a year. I have a small problem, my stomach bulges out, but there is almost no fat there (when I flex my abs, I can see muscle definition) and I have several times calculated my BF% to be 12.5%. Here is my standard ab routine for every two...

TankFan721‎, 03-23-2017 07:07 PM
Yesterday, 10:11 PM Go to last post
6 257

Schedule okay?

So I wrote my schedule based on research And I was wondering because I had chest day 48 hours after arm day which is both works triceps. Is that enough rest? Please judge my schedule and tell me if I'm getting enough rest per body part. Monday: arms Tuesday: Legs Wednesday: Chest Thursday:...

Saman63‎, 03-22-2017 10:08 AM
Yesterday, 08:11 PM Go to last post
6 201

"knowledgeable" beginners shouldn't give advice

what I mean by "knowledgeable beginners" is that there are a lot of self proclaimed/entitled counselors in the fitness community that don't have any visible results or don't have a quality physique but have read, paid, tried and experimented too much. Sometimes I read posts that seem to have a lot...

dannxGonzalez‎, Yesterday 08:45 AM
Yesterday, 06:34 PM Go to last post
17 270

Question about Layne Nortons PHAT

So as of recently I just started doing PHAT and had a couple questions. 1. How should my rep/set progression look? All the routine states is that power movements should be performed at 3x5. Should I just add microplates each week and try to progress like that, kinda like how 5x5 does it? Or...

RatDogg‎, Yesterday 09:40 AM
Yesterday, 06:32 PM Go to last post
4 165

Is it possible to go from 10 push ups to at least 20 in 7 weeks?

Preferably 25. My BMOQ (Basic Military Officer Qualification, Canada) starts in May. However, I can only do 10 push ups. I'm about 130 lbs, male. I could not even do one a few months ago (srs). I just bought weight gainer whey protein, creatine, and BCAAs. I'm gonna try the "grease the groove"...

Gamtic‎, Yesterday 05:50 PM
Yesterday, 06:19 PM Go to last post
1 77

2017 Push-up Challenge - try for 40,000 this time

Ok, looks like we really missed that Lets try for 40,000 push-ups this year. We should be able to hit it. 2016 thread -> Insert from last years rules:

Squid24‎, 01-01-2017 05:59 AM
8 Pages
1 2 3 4 5 ... 8
Yesterday, 06:14 PM Go to last post
217 26,916

Let's gun for 150,000 Pull-Ups again in 2017!!!

We got 112,995 in 2015, but we only got less than 75,000 in 2016. Bad year. Let's try gunning for 150,000 again! 2016 (less than 75k, horrid): 2015 (112,995): 2014...

JustBulk‎, 12-31-2016 09:48 PM
14 Pages
1 2 3 4 5 ... 14
Yesterday, 05:32 PM Go to last post
392 66,256

Should my workout change when cutting?

I've hit approx 21% bf and think I'm ready to cut then bulk slowly after summer. A few questions, I've been using practical programming, while cutting should I still be doing 3 x 5 reps with a high weight or use a lower weight and do more reps? How often should I do cardio? I'm 5'10, 203 lbs,...

JhNcf‎, Yesterday 01:14 PM
Yesterday, 03:38 PM Go to last post
3 149

Changing my workout feel kinda stuck

Hello everybody kinda new here. so im training about 4 times a week and i feel like i kinda stuck and need a new workout plan i was in the army for 3 years so i couldnt lift properly so im training properly for around a 8-11 months. same routine : chest biceps, back triceps, legs shoulders,...

savionknafo‎, Yesterday 02:52 PM
Yesterday, 03:27 PM Go to last post
3 91

Should I change up my workout - no results

I'm skinny-fat. Never weight lifted before but do cardio. I'm 6'1" and 170lbs. I hired a bodybuilder/trainer and want to get some muscle development. My meal plan has me eating 3,300 calories/day. My diet is several meals daily of fish/chicken/steak with a side of carbs and veggies. Also...

losangelesbb‎, Yesterday 01:16 PM
Yesterday, 02:45 PM Go to last post
4 164

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