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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 VII

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

nightanole‎, 11-07-2020 06:13 AM
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349 85,141

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, 12:31 AM Go to last post
704 814,440

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 1,361,158

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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3,010 1,191,272

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
3 Pages
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03-17-2021, 07:01 PM Go to last post
84 332,929

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
964 974,655

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 2,767,561

5/3/1 ppl

Hi i saw this program on reddit, i've been lifting for 7 months and currently for 5 reps each have a 85/145/215/270 lifts, i have been doing 5/3/1 and stumbled upon this: Push 1: bench 5/3/1, 5x10 of a bench accessory work (like boring but big template, 50-70% of your training max) at 50-70% of...

Lucas5762‎, 04-15-2021 05:23 PM
3 331

Smile Full body home workout

For effective Full body workout at home,click the link below *************.us/63083778840075

kenn11‎, Today 12:19 PM
Today, 12:19 PM Go to last post
0 84

Advice needed for 69 year old father

-recently fell and fractured pelvis -no lifting history -has been told to exercise to strengthen the tendons and ligaments around the pelvis that have been stretched -bad knees, squatting is difficult - relatively good shape and active before fall -needs to build strength to remain active as...

Hutrapper‎, Yesterday 06:01 PM
Today, 10:39 AM Go to last post
14 359

PPL program question

Hey, I was wondering if it was better for a PPL program to spread every worked muscles or to group them. like... (spread) (chest) Bench press 5x10 (shoulders) Egyptian Lateral Raise 4x10

Masaaassa‎, Today 07:45 AM
5 149

Smile strength program

Hey, Can anyone recommend a strength program for my bench press and shoulder press. I run a PPL split, so the program would have to involve either benching and shoulder pressing heavy once a week each, or just shoulder pressing heavy twice a week (I am more concerned over my shoulder press than...

tomhaverford‎, Today 04:35 AM
5 178

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
5 Pages
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Today, 04:40 AM Go to last post
128 28,837

Need a program for my home gym

I've been lifting for a few years now, but never took it too seriously. My main goal was to regain 'healthy' weight after a stomach surgery. I was borderline anorexic (183cm & 59kg) and got up to 75kg, at which I've been hoovering for the past 2-3 years. I still went to the gym, but that was more...

LawStudent1993‎, Today 03:18 AM
Today, 03:32 AM Go to last post
1 138

New to all this. Is this even possible?

Edit: The age above is wrong. I am 27. Joined here a while ago but never started working out until about 5 weeks ago. I have been working out every other day using body weight, resistance bands, two little drink bottles, & gallon jugs. I have gained 18sh pounds and feel much stronger already....

ChickNPicker93‎, 04-14-2021 07:50 PM
12 689

How do you know when your volume is too high without any pains?

If you're not having any joint or tendon pain or long lasting soreness of any kind, what are other ways to tell if your weekly volume is too high? You can do too much volume to the point where you're clearly getting weaker every workout and every week, but is it possible to do just enough volume...

Animal2692‎, 04-11-2021 04:54 PM
3 Pages
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Yesterday, 07:49 PM Go to last post
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Yesterday, 05:02 PM Go to last post
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Are there drawbacks to repeating a workout for a cycle (5/3/1)?

I hopped on 5/3/1 not too long ago and have reached the third week where I'm doing the 1+ sets. Yesterday, I woke up with tendinitis but decided to train the OHP. As soon as I unrack the bar, I experienced a mild discomfort in my left elbow area that weakened my pressing strength and I only got...

Odifududix‎, Yesterday 12:11 PM
Yesterday, 05:00 PM Go to last post
3 242

new work out opinions

trying to create two new workouts. These are different for me as i have never done full body work outs and i have never done an upper/lower either. it did not paste the best so i will attach it as well. Any thoughts? Upper/lower abs upper Bar bench 3x6-8 ...

bigal80ak‎, 04-14-2021 11:28 AM
Yesterday, 01:27 PM Go to last post
13 615

What I’m doing at age 54

This year marks 40 years of Natural strength and muscle building for me. I compete only with myself. Many of my PRs were set at age 48-50. I typically take some time off each fall due to Coaching football but here’s my current routine that has always been very good to me. I guess I’m sharing...

coachcalande‎, 04-11-2021 05:33 AM
Yesterday, 08:17 AM Go to last post
10 1,027

Not really seeing any muscle gains.

I've been working out off and on for years (im 24). I've pretty much always used the fierce 5 beginner routine. I've never seen the growth I wanted so I always take breaks. My current 5x5 is bench 170lbs and squat 225lbs. I'm an impatient person, I understand that I won't look like Dwayne Johnson...

KB199605‎, 03-29-2021 04:07 PM
Yesterday, 06:08 AM Go to last post
7 759

Need an intermediate deadlift program - unsure which to choose

I am plateaued just beneath five plates on my deadlift and I have a competition/log thread going, aiming to get above 500 in half a year. As a novice, simply going in, changing it up occasionally while making sure to challenge my limits and put in legitimate effort has been sufficient to get...

EliKoehn‎, 04-12-2021 10:39 AM
04-15-2021, 08:46 AM Go to last post
14 896

GYm workout and Home chin up pull up workout?

Hi Can i do -2 Calisthenics workouts Pull up,Dips and press up etc - 1 GYM workout with weights Together? I ask because i want to work out as i low muscle mass but i no will not go to the gym 3 times a week as i finish late and work late and only have 1 day off to go gym but have...

Soulman2477‎, 04-13-2021 05:47 PM
04-15-2021, 06:04 AM Go to last post
2 449

feedback on home PPL routine?

i have a pullup bar and limited dumbbells so adding weight isn't easy, advice appreciated. push day: pushups 3x10 then burnout set incline pushups 3 sets to fatigue lateral raise 3x10 then burnout set with lower weight arnold press 3x10 then burnout set with lower weight overhead...

bc222‎, 04-14-2021 06:21 PM
04-14-2021, 07:38 PM Go to last post
3 403

Squatting 3 times a week?

I know at beggining levels squatting three times a week is totally fine, but I'm currently at 140 kg for 5 reps, (I'd say I'm an intermediate now) at this level is squatting 3 times a week convenient or is it too much? I removed conventional deadlifts from my workout... Upper/Lower split 2xweek. So...

Alexlarex‎, 04-14-2021 06:15 AM
04-14-2021, 03:21 PM Go to last post
11 623

Feel like I need to start prioritizing certain muscle groups.

Hey peeps, Just needed some feedback if possible. Been lifting for 5 years, have done Fierce 5 basically most of my lifting, either the full body or upper/lower version which I've loved. I'm getting tired of having lagging arms though, genetics I guess and also want to focus little more on...

melpa64‎, 04-12-2021 02:56 PM
04-14-2021, 10:23 AM Go to last post
3 646

Honest suggestions for better Program ?

Hey everybody, this post is maybe a little long to read, I am really grateful to everybody who takes the time to read it and to help me! I've been working out at home for about a year now and since a couple of days I got myself a membership at the gym. I am gonna show you the workout routine...

Masaaassa‎, 04-07-2021 07:41 PM
04-14-2021, 07:15 AM Go to last post
29 1,649

How to manage fatigue while working manual labor and training

Title. My forearms and back are the parts most affected. I had the idea of trying to block my back days on off days, but I'm not off of work enough for it to matter.

melatoningummy‎, 04-13-2021 08:03 PM
04-14-2021, 05:18 AM Go to last post
2 497

Removing load vs. doing less reps when stalled

In the face of a stall, which do you find more effective: removing 10% or so from the bar or knocking reps back down to the lowest end of your range? Which method is better suited to allow for somewhat of a period of recovery? I say somewhat because we’re assuming that regular deloads are already...

Xpiro‎, 04-05-2021 04:27 PM
2 Pages
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04-14-2021, 03:32 AM Go to last post
35 2,820


Hey guys. Looking to start a hypertrophy program and any recommendations from guys that have seen solid results.

travisg15‎, 04-12-2021 10:09 PM
04-13-2021, 06:45 PM Go to last post
3 631

What Exercises with Osteoathritis?

Hi, I am since some time reading here and now I registered because I would like to hear some Feedback to my program. Me: 28, male 180cm , 6ft 75kg, 160lbs bf: ~20% (Navy&pics) I went down from roughly 27% in december and at the beginning of april I have stopped the diet because I had...

Baddie56‎, 04-12-2021 09:43 AM
04-13-2021, 02:27 PM Go to last post
3 610

Question What is the style of this program ?

Hey, just found this 5 Week Hypertrophy Workout Routine from Mike Israetel that looks great but was just wondering what was the "style" of this program. I thought a program was either UL, PPL, Split. This one doesn't seem to be any of those.. (Is it still effective though?) "Mike Israetel 5 Week...

Masaaassa‎, 04-09-2021 07:26 AM
04-13-2021, 01:10 PM Go to last post
24 1,094

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