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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
239 Pages
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Yesterday, 03:40 PM Go to last post
7,155 936,705

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
96 Pages
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Yesterday, 04:39 AM Go to last post
2,870 738,931

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
23 Pages
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04-18-2019, 08:42 AM Go to last post
667 929,233

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
30 Pages
1 2 3 4 5 ... 30
04-11-2019, 03:59 PM Go to last post
879 449,113

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
21 Pages
1 2 3 4 5 ... 21
04-11-2019, 09:51 AM Go to last post
615 371,220

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
2 Pages
1 2
03-26-2019, 07:32 AM Go to last post
51 73,452

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 11,268

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 2,088,127

Can i get feedback on my PPL program please

So I'm running a ppl but doing shoulders on leg day instead. Just trying to see if i might be overtraining, undertraining, if i can make real progress doing each two times a week, 6 workouts a week total. Chest/ Tri - Bench Press (3 sets 4-6 reps) - Incline Bench Press (3 sets 8-12 reps) -...

NoBystanders‎, Today 01:15 PM
0 1

Is this program a good idea for me?

Im pretty experienced with lifting (1.5 years of serious training), and i have a really developed muscular body, but im still skinny as fukk (120 pounds at 5'4). Basically im really defined and some of my muscles, like my back and chest, are quite big. The problem is that my arms and shoulders are...

HadesRagnazrath‎, Today 12:44 PM
0 25

Fierce 5 upper lower question

Hey what TO do if i fail TO HIT the reps on a certain lift In f5 upper lower. It says do one rep More next week then In 2 weeks increase weight by 5 pounds and do 5 reps on it on big compound lifts. But what TO do if you fail

Advice1998‎, Today 11:53 AM
Today, 12:04 PM Go to last post
1 64

Experiences with "arm day every day"

Hi all, I am aware of the fact that muscles grow when they rest, and I know it is not recommended to train the same muscle groups every single day. I am not asking information about whether or not it would be advisable to train arms every day. That discussion has been held more than once. ...

Armnold‎, Yesterday 01:45 PM
Today, 12:01 PM Go to last post
11 334

back to basics with greyskull lp

hi everyone, ive been doing candito lp for a while, but because of a hectic schedule its getting a little bit too much (high volume, 4 day) for this reason ive decided to switch to greyskull 3 day routine i plan on doing the base program with the following plug ins Monday dumbell bench/press...

mikeleebcfc1‎, Today 09:27 AM
3 81

Talking 8 week challenge: program PDF + Accountability

I've completed my first week of an 8 week challenge I created!! I'm so excited! Attached is my current physique and the program I created (of course progressive overload is key). Anyone interested in me updating every week? If yes, what kind of updates (e.g. weight, pics, waist, etc.)? Also, I...

content1234‎, 01-19-2019 12:13 PM
3 Pages
1 2 3
66 3,865

Should I continue?

So I decided to make a change in my life this past month as I am unhappy with how I currently look as well as how I manage my daily nutrition and now that it's been a month I've got some questions. I built myself a decent home gym (pic attached) consisting of: A Valor Fitness BD-7 Power Rack...

Acromiller‎, Today 11:33 AM
Today, 11:50 AM Go to last post
1 67

can I get some help with my chest aesthetic?

so it's been a recent problem but the muscle in my chest is coming in pretty badly imo. Its as if the middle of my chest is as skinny as can be, but the muscle is only coming in on the outsides of my pecs, making it look fatty and pushed to the side. It looks terrible in shirts, and I do not think...

jacobb69‎, Yesterday 05:12 PM
Today, 11:46 AM Go to last post
3 142

How does muscle adaptation work?

Does your body just become used to the work load or does your muscles grow to a point where they cannot grow at that volume anymore. Can one become adapted in a deficit?

BoBSMVW‎, Yesterday 03:44 PM
3 143

Better Periodization - increasing # of sets or increasing intensity?

Hey All Looking to plan a new program for hypertrophy for a 5 day split. Im planning for a Push Pull workout 5 days a week (Push 3 days a week and Pull 2 days a week). The goal is to squat, bench, and overhead press 3x a week and deadlift and row 2x a week. I'm primarily focusing on the...

khaile‎, Yesterday 05:49 PM
Today, 11:26 AM Go to last post
4 158

Bench Press Wars...

Hi Guys, I'm looking for a very old pamphlet called "Bench Press War". I can no longer find it online anymore.. It consists of a Bench press routine. Which I used in my 20/30's the goal was to do x3 max sets to push up your bench press by 10 LBS and so on. My training partner in the day loved...

markas5‎, Yesterday 09:58 AM
Today, 10:08 AM Go to last post
3 207

Exclamation Instagram fitness accounts (women)

Is this really how people feel about fitness chicks on instagram? I'm kinda disappointed cuz Im not gonna lie I made a fitness and health account in the start of 2019 and I got my friends, colleagues and random people following me. I...

content1234‎, Today 03:55 AM
3 199

Question Women would like honest thoughts and advices about body ?(Pictures)

Hello, first 4 pictures are me, the last is my body goal. 1)Does my body look weak for a boxer ? 2)Does the body of the women in the last picture look strong and may have an effect to intimidate opponent ? 3) How long do you think it will take me to build the muscles mass of that women ...

nasu1‎, 04-17-2019 06:12 PM
Today, 09:43 AM Go to last post
9 596

Bulk or cut? Chubby or not?

Hey 29 year old, used to lift seriously but not done for a few years. Been doing a basic full body work out lately, reckon I should cut or bulk? Be brutally honest about my body please!

mynameislew‎, Today 01:49 AM
2 145

Let's OHP 2,019,000 pounds in 2019!

All freeweight overhead presses count: standing or seated, barbell or dumbbell, strict press or push press. Warmup reps count. I'll start: 45x6 + 65x4 + 115x3 + 135x1 + 150x26 = 4,910

ECGordyn‎, 01-03-2019 10:58 PM
6 Pages
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Yesterday, 11:10 PM Go to last post
173 13,230

Modern physique nutrition

I’ve started Steve cooks modern physique plan and have been following the phase 1 nutrition for a couple of days. I’m wondering at what point in the plan do I switch to phase 2?

userWT0KS83WLYE‎, Yesterday 10:29 PM
Yesterday, 10:29 PM Go to last post
0 114

Poll Poll: Legs vs. Abs vs. Cardio

Have to get rid of one. Which do you pick? (Inspired by a debate with a friend)

PrestonJ‎, Yesterday 05:28 PM
Yesterday, 08:26 PM Go to last post
4 177

Fierce 5 rest days - intense cardio?

Hi all, I’m 19 and been on Fierce 5 for about 4 months (first time lifting) and so far so good. I haven’t missed a workout, compound lifts have doubled and progress is still consistent. On rest days I’ve been doing light runs, bike machine work, lots of stretching. Basically just focusing on...

MattNak‎, Yesterday 07:57 PM
Yesterday, 07:57 PM Go to last post
0 103

Injured knee. Can someone recommend me an all dumbbell upper body workout?

Injured my knee a week ago and can't do leg workouts for a while. I work out at home using dumbbells and a bench only. Can i get some ideas on an all DB upper body only workout until my knee heels?

Wendal‎, 04-17-2019 04:50 PM
Yesterday, 07:47 PM Go to last post
5 310

Do you ever reach to a point where you stop adding weight?

Do you ever reach to a point where you stop adding weight? Like when you’ve reached your goal and want to maintain it, do you just stop adding weight?

Tempooo‎, 04-17-2019 04:32 PM
Yesterday, 06:58 PM Go to last post
10 568

Intermediate U/L for Powerbuilding

UTILIZING THE WATERBURY METHOD FOR POWERBUILDING DISCLAIMER: 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,...

grouchyjarhead‎, 01-23-2018 06:14 AM
2 Pages
1 2
Yesterday, 05:32 PM Go to last post
47 7,705

Repeating 5x5 twice each week?

Hello everyone, I am a trainee who has a max bench of 100 lbs and a max squat of 225 lbs after a year of lifting due to prolactinoma. My tumor has been shrinking and my testosterone is slowly going up. Recently, I have noticed increased stamina in the gym and seem to be making progress in the gym...

Odifududix‎, 04-18-2019 04:22 PM
Yesterday, 04:15 PM Go to last post
2 191


Is there a way to test if I have strength imbalances. Quad vs hamstrings. Back, shoulder, chest, For example: If you can do exercise A for quads for x reps and x weight then you should be able to do exercise B for hams for x reps and x weights. IF you can bench, then you should be...

reignman76‎, Yesterday 07:44 AM
Yesterday, 03:30 PM Go to last post
1 137

Exclamation Need help

I have trained over a year following a strength program on the bench squat and deadlift I did 5 sets of 3-6 reps recently someone told me it’s low volume and that I should do 4 sets of 8-12 reps is he correct and have I wasted gains

NikaMandiki‎, Yesterday 01:40 PM
Yesterday, 02:11 PM Go to last post
4 123

Need help with workout

So for a year now I have trained bench squat and deadlift for 5 sets of a rep range between 3-6 on a heavy weight someone told me that I aren’t doing much volume and they recommend I do 4 sets of a rep range of 8-12 on a lighter weigfor those exercises is he correct and have I missed out on gains?

NikaMandiki‎, Yesterday 10:50 AM
Yesterday, 11:43 AM Go to last post
1 125

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