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Forum: Workout Programs

What workout is best for your goal?

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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
24 Pages
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Yesterday, 09:29 PM Go to last post
710 835,019

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

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

nightanole‎, 11-07-2020 06:13 AM
15 Pages
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Yesterday, 05:38 PM Go to last post
439 121,152

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
101 Pages
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3,013 1,215,230

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
24 Pages
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04-15-2021, 08:12 AM Go to last post
696 1,382,430

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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03-17-2021, 07:01 PM Go to last post
84 345,592

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
33 Pages
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01-08-2021, 04:28 AM Go to last post
964 1,004,315

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 2,821,568

Offer >

New Flow XL >> New Flow XL Male Enhancement >> Review >> use of this product. You can be blown from your senses as soon as you come back to know approximately all of the magical things this male enhancement supplement does on your body. The Dosage of Edge Edge comes in the New Flow XL shape of...

kyukiitnapyra‎, Today 05:53 AM
0 6

New program in the gym, question

Greetings, I have a question about a workout program, first of all this is not my first time weight training, I've been doing it years ago with very good results, but due to an injury I had to stop. Now I want to get back on track since I've let myself gain a lot of fat. So you can say I'm...

andybgr‎, Yesterday 04:55 PM
Today, 05:36 AM Go to last post
4 181

starting from zero with weights

Hello everyone, I am a 18 yo girl who has been working out with random youtube videos during quarantine and after intermittently now is willing to level up. I have watched some videos about creating a programme but I have no idea where to start and which weights to buy because I want to train at...

badwitch‎, Yesterday 04:04 PM
4 210

Let's Squat 5,000,000 pounds in 2021!

2018 we had a squat thread, goal 10,000,000. We got almost 4,500,000 that year if I remember right. This year, all free weight squats count: barbell, dumbbell, kettlebell, water bottles, bricks, backpack full of books, concrete plates, heavy pole, or anything you've got to squat. Just weigh it...

ECGordyn‎, 01-10-2021 05:24 AM
8 Pages
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219 60,260

Advice, gzclp or Viking Bare Bones

Hey guys After 2, almost 3 years of lying still andnot doing much I am looking to get back into lifting. Gyms are finally open again and wanna work on my health/body again. Weight 102kg / 225lbs Bf%; reckon between 23/26% Height 1.70cm /5.69 Age: 30 next month Ive narrowed my choices...

IronDwarf91‎, Yesterday 10:12 AM
Yesterday, 11:36 PM Go to last post
8 321

Is incline press useless?

Debating on scrapping this exercise. I have a love/hate relationship with it. I prefer bench,cgbp and even decline. Am I going to miss out if I don’t do it? I do ohp as well, which is prob my favorite press atm. Thinking of making my main chest exercises for now bench and weighted dips

Ondle‎, 06-21-2021 10:44 PM
Yesterday, 09:49 PM Go to last post
15 716

Exclamation 5 year lay off. Muscle memory??

Hi everyone, first ever post so bear with me! From the age of around 19 I started weight training/bulking and gained around 5 stone (30kg), admittedly made up of a fair bit of fat. After 5 years I stopped due to breaking 3 of my fingers and was unable to lift at all. I was so disheartened at...

jamesisere‎, Yesterday 08:50 AM
Yesterday, 07:53 PM Go to last post
5 320

Question i need advise for my program s frequency

Hey Guys , during the lockdown i have been doing attached program 3 times in a week , since gyms are reopened im planning to apply the program 4 times in a week. (1 day going for indoor bouldering) i ve been going to gym more than 2 years, 183 cm , 83 KG im wondering should i keep using this...

mertcan17‎, 06-22-2021 11:29 AM
Yesterday, 06:18 PM Go to last post
5 400

Cool Advice on Growing Back

Hi all, Looking for any advice on growing my back in both width and volume. I am a shorter framed guy but I can get my chest to grow a little bigger, but back seems to be an issue in the end. I am not sure how much genetics play into this. I am 40 years old. Below is my workout. This specific...

jimjoe26‎, 06-22-2021 03:02 PM
Yesterday, 12:33 PM Go to last post
12 542

What is the appropriate speed to increase weight on lifts?

Hello guys... new here. I'm 41, and have been a fitness enthusiast for years. Since I was in my 20's I'd mostly done body weight, dumbbells, and the general higher reps per working set that came with those. As I've gotten older I've been fighting some tendonitis and some other things. So, after...

user20XKIWQYKYD‎, 06-22-2021 02:00 PM
Yesterday, 05:58 AM Go to last post
2 352

Max Growth Routine

Monday - full body Wednesday - full body Friday - full body Enjoy growing at a faster rate!!

readreindeer666‎, 06-22-2021 09:09 PM
Yesterday, 04:18 AM Go to last post
7 391

What's wrong with CrossFit?

Whenever it's mentioned on these forums, it tends to be cast in a negative light. I'm not personally interested in formally doing it or modelling my training after it, but does it really warrant so much disapproval? While I can't see how it would be ideal for hypertrophy, in terms of...

EliKoehn‎, 06-22-2021 07:14 AM
Yesterday, 03:06 AM Go to last post
21 689

Question lifting and studying

hi, i want to consider lifting as a lifestyle, how can i manage to study and lift at the same time while i go to a pharmacy college....because i need at least 2 hours of studying daily, should i workout before studying or after studying ? and did anybody have similar experience in lifting and...

zuijo‎, 06-20-2021 01:31 AM
2 Pages
1 2
Yesterday, 01:21 AM Go to last post
44 1,567

Is It Normal For My Lifts To Decrease So Much In Weight When Using Straight Sets?

I've been using a 'Reverse Pyramid' method of training for a while now, just because I wanted to try out something new and see how it worked for me, regardless of how nonoptimal it may be. To be honest though, it's worked quite well and I've made some decent gains. Anyway, having been using it for...

GruntKC‎, 06-22-2021 12:37 PM
Yesterday, 12:38 AM Go to last post
5 355

Feedback On My Hypertrophy Program

Hey guys, I just switched from CrossFit to the regular gym, with the goal of building lean muscle mass. I've done a ton of research and have created a hypertrophy program based on Dr. Eric Helms' Intermediate Bodybuilding Program, which is a 5-day Lower/Upper/Lower/Push/Pull split. My stats: 23,...

greglevine‎, 06-22-2021 05:46 PM
06-22-2021, 09:34 PM Go to last post
2 338

Overtraining and muscle soreness

My current workout schedule is as below. Monday: Chest/shoulder/triceps Tuesday: 5.5km jog Wednesday: Back and biceps Friday: Legs Saturday or Sunday: 15km cycling Now I only focus on compound movements but also do a mix of strength training and dynamic exercises such as kettle bell...

abhishek77‎, 06-16-2021 10:26 PM
06-22-2021, 09:03 AM Go to last post
9 1,045

"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
272 Pages
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06-22-2021, 02:37 AM Go to last post
8,133 1,859,358

Where does metabolic work has its place?

Hi guys, I've been revolving the bulk of my work around progressing big compund lifts in the 5-10 rep range lately. Where and when (I mean, I'm not an advanced bodybuidler by any means) does metabolic work (high reps sets, ot techniques like 21's, dropsets, 1.5 reps etc) have their place for a...

Mattfers‎, 06-19-2021 03:57 AM
06-22-2021, 12:16 AM Go to last post
6 757

"Activity level" while doing Fierce 5, for TDEE calculations?

So I am trying to use one of those online TDEE calculators to figure out how many cals I need, etc., and one of the questions they all ask is my activity level. I have been following the Fierce 5 pretty strictly for the past several months and rest on my off days. What would that put me at, in...

AdamFrostburg‎, 06-20-2021 09:45 PM
06-21-2021, 04:11 PM Go to last post
14 811

How do you manage cardio/weight training?

How many times a week do you do cardio and for how much? In your expierience, do you feel doing cardio delayes gains in strenght and muscle? Aside from football alI I do is jump rope and going running (always with intervals, never steady state), 3 or 4 times a week but I was wondering whats your...

Alexlarex‎, 06-19-2021 07:17 AM
06-21-2021, 03:56 PM Go to last post
16 1,080

Is this workout split optimal?

I have started a 10 day training program, in lieu of trying something new. 2 days biceps and triceps together. 2 days shoulder and chest together. Rest day. 2 days legs. Rest day. 2 days Back. Rest day. Is this a good split? I am worried I am putting too much recovery time between each muscle group.

kalaam‎, 06-21-2021 09:11 AM
06-21-2021, 03:54 PM Go to last post
7 579

Almost 60, work construction. Best home workout routine without injury

I'll be 60 in March. I work construction about 25 to 30 hours a week. I have a home gym and good mountain bike. Looking to tone up lose some fat. Work is sometimes hard physical work, so not always up for working out. But I find even a 15 minute workout 2x a week gives me a lift. Any old...

humandave‎, 06-19-2021 01:00 PM
06-21-2021, 03:27 PM Go to last post
5 725

A thorough review on task-specifi hypertrophy to enhance strength & power

Hey all, No amazing takeaways from this rather dense review, but for people who want to learn more about the research of the influence of different types of training on different aspects of hypertrophy (sarcoplasmic vs myofibrillar, type I vs type IIa vs type IIx, regional hypertrophy, changes...

Heisman2‎, 06-19-2021 10:31 AM
2 Pages
1 2
06-21-2021, 06:08 AM Go to last post
57 2,818

2 day split for strength, muscle mass and aesthetics (Beginner)

Hi! Recently I joined a new gym, because I started to live in other city. I asked a gym owner-trainer to give a routine for beginners (I'm lifting for a year, but I haven't made a lot of gains, my lifts are not impressive). Week later he gave me 2 day split. Here it goes : Workout A - Chest,...

firedup125‎, 06-14-2018 01:53 PM
06-21-2021, 05:34 AM Go to last post
9 1,062

How Do I Counteract Muscle Wasting on One Side and Gain Symmetry?

Hi Everyone, I have suprascapular (neck and shoulder area) nerve damage on my right side from a football injury 15 years ago when I was 16. As a result, there's significant atrophy from muscle wasting on my upper right side. Is it possible to naturally fix muscle wasting from nerve damage? Or...

andy2012‎, 06-20-2021 11:07 AM
06-20-2021, 11:09 AM Go to last post
1 503

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