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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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  2. Discuss Olympic lifting and your personal programs.

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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
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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
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Yesterday, 01:53 PM Go to last post
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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
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Yesterday, 12:37 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: ...

2020Wellness‎, 11-08-2012 01:07 PM
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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 11:51 AM
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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
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04-12-2018, 12:55 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
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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 08:12 AM
05-19-2014, 08:12 AM Go to last post
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Please give feedback on my workout

6 Day Workout Split *** Please give me your thoughts on this - and ignore most names as I have given the wrong name to some exercises. But please give me feedback if you think the routine/amount of reps/sets is alright. Monday - Chest, Triceps Flat Bench Press, 3 sets, 12, 10, 8 ...

shahbazmazhar‎, Today 04:24 PM
Today, 08:49 PM Go to last post
1 68

My routine

Started lifting in august for the first time since i was 15 years old. Started going 3 days a week doing full body workouts but wasnt a fan. Past 6 months or so have been lifting 5 days a week. Monday will do chest which i do 2 warm up sets incline bench 3 sets to where i can barely do the last...

frankdanconia‎, Today 07:52 PM
Today, 08:44 PM Go to last post
1 15

Should i move from Fierce 5 to SS?

So i have 6-7 weeks doing fierce 5, but my main goal is to be a powelifter, should i move to ss?

josejose01‎, Today 08:06 PM
4 32

Looking for some scientific advice about “training over”

Ok so, does anyone have an idea if training 2, 3 times a day with weights, and occasionally cardio in between would have any long lasting effects on the body’s ability to recover? I mean I’ve heard “overtraining was a myth” and at first I got incredible results. They stopped coming though, and I...

Cybermatrix0‎, Today 07:04 PM
Today, 08:32 PM Go to last post
2 65

Fierce 5 intermediate U/L, weighted back extensions replacement?

Here is the program: Upper A Bench 3x5 Incline Bench 3x8 Lat Pulldowns 3x8 (any grip) Bent Over Rows 3x8 Curls 3x10/Reverse Flies 3x12 Superset Lower A

ManOfGod2018‎, Today 06:43 PM
Today, 08:02 PM Go to last post
4 49

StrongLifts 5x5 Routine but skeptical about the DL sets

Hey what's up guys, I'm going to be starting StrongLifts 5x5 routine very soon but I am skeptical about how many sets it says to do on DL I can deadlift 315 ORM and for the workouts it says on the days you deadlift to do 1x5 and I am worried it may hinder my strength now I understand the concept...

DeadLifted301‎, Today 04:58 PM
Today, 07:45 PM Go to last post
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How is my 4 day Upper/Lower program?

Upper A Bench 3x5 Military Press 3x10 Pullups 3x8 Bent Over Rows 3x8 DB Lateral Raises 3x10 Face Pulls 3x12 Lower A Squats 3x5

ManOfGod2018‎, Today 07:17 PM
0 53

Thumbs down Cant Gain Mass.

Hey everyone, I know people ask this question alot but i feel like im doing everything right and ive hit a plateau on everything. Im naturally a skinny guy(6'2"). So i started training around February 2017 and as all newbs do i started seeing results pretty quick. Gained 15ish pounds (from about...

Nazzzzzz‎, Today 04:52 PM
4 110

Is this workout good for a beginner?

Hello everyone. I am new here. I am 23 y/o and just started working out. I am currently 226.4 pounds and 5'9". My first day in the gym and I did my own workout, full body. I would like some feedback. Most (all of it) was on machines because I am not comfortable nor do I have the knowledge to go to...

ray9424‎, Today 02:20 PM
Today, 06:25 PM Go to last post
1 84

Shoulders tired after chest exercises on push day. Impact on hypertrophy?

So, I’ve been doing the following push routine recently (in order): Db Chest press: 4x10 Db Incline press: 4x10 Db Chest flyes: 3x10 Shoulder seated Db press: 4x10 Lateral raises: 3x10 Tricep machine pushdowns: 3x12

gggjones‎, Today 12:22 PM
Today, 06:10 PM Go to last post
6 147

Arm dominant physiques, narrow back?

Hey, Since i ve started working out i ve noticed my arms, shoulders(and traps) grow really fast while back and chest really lack. Now i m curious, do i have a weak/narrow back and small chest because i lack weight or its genetics? I m around 177 lbs and my height is 6 foot 0, my arms are...

Milos108‎, Today 04:27 PM
1 89

Fierce 5 Novice Exercise Questions

I did a search for the keywords in my questions and couldn't find answers some of these, or I was unclear about the answers. But I'm about to start fierce 5. I will begin my bulk cycle and fierce 5 simultaneously. 1. As someone who is a bit leg heavy (both strength and size wise), would it...

tryingtobb‎, Today 10:45 AM
4 151

How efficient are dumbbells for lifting in the long run?

Recently moved out from home and left my gym where I normally trained with barbells. Still a novice with low numbers but I was building up strength slowly. My uncle (who lives a few miles away) is staying at my place for a few days and brought some of his stuff with him, including a set of...

WapanCakes‎, Today 01:34 PM
2 100

Exclamation Rate advanced routine

I've been looking for a new advanced routine and found this one. Rep scheme is 3 sets of 8 followed by one set of 10 and one of 12 going down in weight unless stated for certain iso exercises Chest/Triceps/Shoulders Flat Bench Incline Bench Chest Press Decline Press Cable or machine...

ngloading‎, Today 03:45 PM
Today, 04:56 PM Go to last post
7 91

Is it possible to gain 15-20 pounds in 5 months?

Currently, I am 6' at 148 and I am trying to get my weight up to 165-170 for the next hockey season. My lifts are not too bad for my weight with my squat being 315 and my bench being 155. My workout routine is mon- chest/tri/upperback tue- legs wed- shoulders/bi/lowerback thu- chest/tri/upperback...

domc7‎, Yesterday 02:04 PM
Today, 03:35 PM Go to last post
19 373

Any suggestions for a workout to stop being lanky?

Im 6'5 and about 160lbs which is a slight issue for image, im lanky and look like slenderman. My mate reckons going the gym should help me bulk up but i dont even know where to start. i thought id ask on here as oppose to just diving in head first. Anyone got any tips or work out plans they think...

tyuip‎, Today 01:39 PM
Today, 03:31 PM Go to last post
1 37

Post Push / Pull / Legs Workout Program | MM

In this program, you will train your per muscle group 2x per week. Good for volume and frequency. Monday: (PUSH) Bench press warm up and 3sets of 4 to 6 reps (about %80 to 85% of one-rep max , or 1RM) Close grip bench press 2sets of 6 reps Standing military press 2sets of 6reps Dumbbell...

Guatt‎, Today 03:08 PM
Today, 03:19 PM Go to last post
1 103

The Best Intermediate Powerlifting Program - Texas Method vs...

Hi, I am new here and am wanting to start a new program. I just finished up my Linear Progression on Starting Strength (stalled). Here are my current numbers in pounds: Squat - 285x5 (probably about a 325lb 1RM) Bench - 230x1 Deadlift - 365x1 I know these aren't amazing numbers, but I think...

ColtonMPhillips‎, Yesterday 03:37 PM
18 383

Post How is this push/pull workout routine for natural lifters

Hello, you know the most important thing is Frequency to maximize growth for natural lifters and in this program, you hit your muscles three times in a week and thus you stimulate maximum protein synthesis. Monday: Romanian Deadlift 2sets of 6 and one all-out heavy double rest set ( you...

unsatisfied1234‎, Today 06:21 AM
27 346

How should I start incorporatign Olympic Lifts

Does anyone know of any really good program that prioritizes Olympic lifts? Right now I am currently doing Fierce 5 upper/lower body program, but I would like to gain explosive strength by doing Olympic lifts since I will be doing shot put and discus for track year.

Reznovan‎, Today 01:22 PM
Today, 01:30 PM Go to last post
2 69

Figuring out maxes for fierce 5

I’m taking a week to figure out my maxes before I begin fierce 5. I will start at 85% of my 5 rep max. But I have a question. Should my maxes be calculated such that I can perform 3 sets of 5? If so, then I have to go lower, because if I start with my one set 5 rep max then I won’t be able to...

blue4123‎, Today 08:32 AM
Today, 11:57 AM Go to last post
4 140

Hit a wall on icf 5x5. What should I do next?

I started off 5x5 about a month ago but all my major compound lifts are currently stuck. I started at about 70% of my 1rm as advised and plateaud fast. Here are my starting/current 5x5 numbers: Squat 95>135lb Deadlift 135>205lb Bench 95>120lb Ohp 65>90lb Bent over row 85>110lb I weigh 180...

mhadd93‎, Today 08:22 AM
5 130

what do you think about 4.000 calories a week limit?

Hi everyone, I came across article stating that one shouldn’t burn more than 4,000 calories a week through exercise: Is this sound advice, or just some mambo jumbo crap? I'm overreaching this limit...

unikin‎, Today 08:57 AM
8 176

Question Fierce 5: switching to upper/lower or not? What else?

Hi all, after 13 months of beginner program, I decided to switch. I was sticking to it after all this time because 3 days per week was ideal (I also play volleyball twice per week). Now I'm approaching the end of the season so I should have more time for lifting. Moreover, full body sessions were...

FallingBridge‎, 05-21-2018 11:53 AM
14 453

Looking for Advice with my Program.

Below Is a program I have designed for myself to use to increase my Strength and building a better physique, Each workout consists of a major strength Movement followed by a few supporting exercises for the major movement of each given day, and finishing with 1 set exercise as a finisher. I'm...

Kurtc1990‎, Yesterday 08:38 AM
Today, 10:09 AM Go to last post
6 290

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