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Forum: Workout Programs

What workout is best for your goal?

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The Real Arnold Schwarzenegger Beginner Programs

Arnold Schwarzenegger and Reg Park At age 15 Arnold glanced in a store room window and saw what was a cover of a magazine depicting the new Hercules movie starring none other than Reg Park. Arnold was not a man to learn from books or abstract ideas but by identifying with what he considered to...

bango skank‎, 12-13-2008 10:56 PM
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372 459,702

Intermediate program that deemphasizes legs?

I may get a lot of hate for this thread, but here goes nothing. I've always had really strong and big legs due to genetics. It's disproportionate compared to my upper body, so I really don't want my legs to get any bigger. At about 12-13% body fat, my waist is about 28", thigh circumference is...

dzd17‎, Yesterday 11:06 AM
25 437

Help for fierce 5 program

Hello, I'm a novice lifter and I'm just starting the fierce 5. monday, wednesday, friday (fullbody fierce 5) On tuesday and thursday, I'm planning to do cardio and abs just wondering if that is fine, Also after when I'm done with fierce 5 for the day, I do 3x10 decline sit ups and some...

DEEZY123032‎, 08-15-2018 12:36 AM
8 392

Smile Need help with program - complete newbie!

Hi everyone, so I've recently joined a gym to increase my overall fitness and get toned for the upcoming summer (I'm in Australia!). I am female, 23, 62kg (136lbs) and 166cm (5'5). I am completely new to this, so any suggestions for a program would be highly appreciated! I would preferably like...

teriberi68‎, Yesterday 08:07 PM
Yesterday, 08:11 PM Go to last post
1 124

New lifter, need help programming; confused.

Hey so i started working out this January and I’ve put on 20 lbs since then. i would say about 12-13lbs of muscle to be exact. i followed 5x5 for two monthes, GVT for one month, and a basic hypertrophy program for the remainder/ in between. I’ve had trouble sticking with a plan because i don’t know...

concraig‎, 08-17-2018 06:28 PM
Yesterday, 08:05 PM Go to last post
13 320

Starting strength program question

I have decided to go with this program. I was doing lots of volume and intermediate programs as a begineer for two months and didn't really see much results and i got recommended a novice program like SS. I just did the workout today and was going pretty heavy and just made every last rep hardly....

Raymond63‎, Yesterday 12:26 AM
Yesterday, 05:26 PM Go to last post
8 361

Question Types of periodization?

What types of periodization would you guys think is better for hypetrophy between a periodization type that has you dropping volume and increasing intensity vs an periodization type that has you increasing volume then intensity? Like linear periodization vs double progression. Also what type...

MuayB96‎, 07-28-2018 05:36 PM
Yesterday, 04:59 PM Go to last post
22 670

Fierce 5 bench press stalling at 55kg

So i finish 3. Week on fierce 5 novice, i will start 4.week. Before i start fierce 5 i did icf 5x5 and stronglifts for long time But my lifts didnt increased on bench, i kept stalling at 55kg. But monday i did bench press for 52 kg and friday i did 52 kg again but this time the lift was harder...

emrey09‎, 08-07-2018 04:27 AM
3 Pages
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Yesterday, 04:01 PM Go to last post
73 1,775

Want a new program not using 3x5 or 5x5

In looking for a new program, been doing fierce 5 almost a year now. I'm not really into lifting heavy 3x5 anymore. I'd like to go lighter and utilize 3-4 sets of 8-12 rep ranges. Any good programs out there? I'd like to be able to focus more on hypertrophy than strength. Thanks.

tdod101‎, Yesterday 02:56 PM
Yesterday, 03:35 PM Go to last post
3 124

Complete beginner not sure which routine to do.

Hi guys. So as said in title, I’m a complete beginner that joined a gym. But have no idea which routine would be good for my goals. I’m 29, 135 lbs 5’5 I’m looking to build some muscle tone up but stay lean which I know is hard when trying build muscle. I don’t wanna be a body builder which I know...

FatAbs‎, Yesterday 03:20 PM
Yesterday, 03:28 PM Go to last post
1 133

Good at home workout to build muscle

I don't have any way to go to a gym for the next 4 or so months and really want to start working out. I want to get bigger is there any program out there that I can follow to build muscle at home? All I got is one 15 pound dumbbell so something that doesn't require equipment. I want to make sure I...

East43‎, Yesterday 03:23 PM
Yesterday, 03:23 PM Go to last post
0 99

Need help understanding the difference between 2 programs!

hey guys! At the moment, im following the 'Fierce 5' program, and im seeing great results. However... Before I found that program, I spoke to a personal trainer/bodybuilder and bought a program of him. Also a full body (3 day split), but with so many more exercises; Day 1; Squat 4x10 Leg...

gingerlocks‎, Yesterday 10:23 AM
Yesterday, 02:55 PM Go to last post
6 179

Question Full body VS Split programs for bulking?

Hey I’m 16 and I started getting serious about bulking a couple months ago and have seen some results (from using a split routine). But I also think that if I switch to a full body workout program that I might see better faster results. I’m still kind of on the skinny side trying to bulk up, can...

luiscastro4‎, Yesterday 11:25 AM
Yesterday, 11:31 AM Go to last post
1 137

Went from Fat to Ripped in 6 months - Discussion on intense novice lifting routine

Hey guys, I've recently introduced myself in the forums - If you're unfamiliar with my story, I went from fat (190lbs, 27%bf, 5'8) to ripped (145lbs, 10%bf, 5'8) in a matter of six months and has received some coverage online as...

bholagabbar‎, 08-16-2018 09:43 AM
Yesterday, 10:14 AM Go to last post
22 819

StrongLifts 5x5. Are pull ups and tricep pulldowns enough accessory work?

I’m 1 week into strong lifts 5x5 program and have started my with the bar. I’ve been lifting for approx a year but just been fu*king about basically and thought that now is the time to follow a program word for word! Many people online complain about the lack of upper body stimulation for...

gggjones‎, 08-17-2018 12:45 PM
Yesterday, 09:53 AM Go to last post
6 232

Beginner workout plan tips

As the title says, I'm new to working out and I'm looking for tips in my workout. I plan to follow an upper lower split 4-5 days per week. It looks like this: Upper Barbell Bench Press 4x4-8 reps Overhead DB Shoulder Press 4x4-8 reps Weighted Pull-ups 4x4-8 reps Chest Flies 3x12-15 ...

thatrowerguy‎, Yesterday 03:18 AM
Yesterday, 06:37 AM Go to last post
2 211

Starting Lean Muscle Building - Advice Program & Cardio

Hi, I posted in fatloss but as I'm proceeding with lean bulking and I needed advise on workout programs I thought this was the correct place now. I had been cutting for around 10 months, I have reduced my bodyfat from around 18-19% to 10-11% (according to different PT skinfold measurements)....

puthsardarade‎, 08-17-2018 01:15 AM
Yesterday, 12:08 AM Go to last post
2 225

Question I'm going to bulk as a skinny fat guy, please help.

Hey there! First of all, sorry for the title, it'll probably not match this post. Anyways, I'm a 16 y/o guy, about to turn 17 in 2 weeks, I weigh in at 66.5 kilograms (146.7 lbs), and I am 1,84 m (6,03ft) About 4 weeks ago I weighed 69,5 kg (153,2lbs) so I already lost a bit of fat, you'll...

TurboFrikandel‎, 08-16-2018 03:08 PM
08-17-2018, 11:54 PM Go to last post
6 293

What's the difference between programs?

I know any routine is better than random exercises. But what's the difference between F5, stronglifts 5x5, viking bare bones series. I am happy with the amount of muscle mass I have, I just want to gain a little more mass and focus on strength. The only sport I play is football, which I...

DanielFarland‎, 08-17-2018 12:26 AM
08-17-2018, 09:43 PM Go to last post
9 376

Law of accommodation vs Same exercises

Hi all, I had a fun discussion at the gym yesterday and I'm very curious about your thoughts. I myself am I huge proponent of keeping the exercises the same while trying to progressively overload. One of my mates, switches everything up every three weeks because of "the law of...

DutchTeamUltra‎, 06-13-2018 09:29 AM
2 Pages
1 2
08-17-2018, 06:58 PM Go to last post
42 1,092

The Novice Bodybuilding Program by Eric Helms, Andy Morgan, and Andrea Valdez Andy Morgan posted this article up on his website. The program is from the Muscle and Strength Training books. I think it looks like a pretty sound program for a novice and even an intermediate. I'm tempted to start it up even though I have...

nyknicks500‎, 01-16-2018 07:07 AM
08-17-2018, 06:57 PM Go to last post
4 1,254

Completely lost and at your mercy

I used to weigh 300lbs a few years back. Decided I'd get ripped like so many inspirational transformation threads on here and reddit. I have managed to get down to 220....ish. I am stuck. I might get down to 215, but then a week later will be at 225. I have been at 220ish for about a year and a...

SerialVandal‎, 08-17-2018 11:37 AM
08-17-2018, 05:16 PM Go to last post
8 273

21Y with Ehler Danlos syndrome, is my training program suitable for me?

I have been at the gym since I was 18 years old and at the start my form was very sloppy resulting in injuries every week. As of right now, I have a shoulder impingement in both of my shoulders, lucky me. I'm still doing all the exercises my physical therapist tells me to. My shoulder impingements...

Mulz‎, 08-17-2018 03:22 PM
08-17-2018, 03:22 PM Go to last post
0 101

Post Lower/Upper Split Questions

Hey I've been working out for a year and a half and recently I moved to Upper Lower program and I have a few questions about it: Upper body A: NAME - SETS - REST Incline bench press - 4 - 2:30 Barbell row - 3 - 2:00Military press - 3 - 2:30 Chest dips - 3 - 2:00Pullups - 3 - 2:30 Side...

MuscularRick‎, 08-17-2018 08:09 AM
08-17-2018, 11:52 AM Go to last post
7 309

Fierce 5 incline bench press instead of flat

im doing fierce 5 for 1 month , and im not complete beginner, my squat is 100 kg . I was doing dips before but i injured my sternum , so now when i try to attempt for 1 dips im having sternum pain for atleast 3 days. anyway the question is i dont want to do flat bench, i practice my form more then...

bzysoo1‎, 08-17-2018 04:30 AM
08-17-2018, 10:59 AM Go to last post
23 524

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