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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
288 Pages
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Yesterday, 03:10 AM Go to last post
8,632 1,419,721

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
100 Pages
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2,987 1,090,766

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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10-03-2020, 09:10 AM Go to last post
687 1,264,599

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
23 Pages
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09-30-2020, 06:31 PM Go to last post
678 715,226

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
1 2 3
09-08-2020, 09:44 AM Go to last post
80 272,475

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
32 Pages
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09-01-2020, 05:52 PM Go to last post
956 857,078

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 2,626,457

Training a muscle every day for 30-60 days

There are a million articles out there with "I did 100 pushups every day for 30 days and this is what happened." Clickbait BS. But I saw this article on and it got me thinking: Cliffs is that if you...

colontos‎, Yesterday 04:05 PM
Today, 04:07 AM Go to last post
5 239

Is this enough?

I am still newish to working out and recently changed up the way I workout but was wondering if it is enough? My program right now is I workout everyday but I do 2 body parts per day. I do chest/triceps, legs/back, and biceps/shoulders (so every body part will get 2 days rest). Abs I try to add...

CoryJWil‎, 10-17-2020 10:13 PM
7 532

Training Split, only 1 day to go to the gym

Hi guys, I'm starting to go to the gym again despite having my own adjustable dumbbells and bench. However, my parents don't feel comfortable with me going more than once a week because of Covid and I respect that. I have dumbbells at home, the only thing is I don't have a squat rack or a barbell...

userO89RVUHORKQ‎, Yesterday 05:10 PM
5 178

Rate my workout program

Hi guys, I have been training since almost one year. I started at around 30% BF. Now am around 12% and i am switching for new training program for mass. Please rate my program. Currently i am training at home because all gyms in my area closed. All workouts 4 sets 12,10,8,6 Chest/Triceps:...

aloih22‎, 10-18-2020 01:33 AM
Yesterday, 11:20 PM Go to last post
6 511

Let's chase new totals for the end of 2020!

Following this recent thread: Let's see how seriously we can train until the end of 2020, and see who makes the most improvement. Show everyone you're the biggest dog on the block while also...

ECGordyn‎, 09-08-2020 08:47 PM
5 Pages
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Yesterday, 08:12 PM Go to last post
133 13,658

Leg specialized program

Any thoughts on something like this. Day 1 Quad Heavy Day 2 Push upper Day 3 rest Day 4 Hamstring Heavy Day 5 Pull upper Day 6 rest Day 7 Legs Hypertrophy Day 8 push upper

amiller8185‎, 10-18-2020 09:30 AM
Yesterday, 06:58 PM Go to last post
23 796

Sets Per Week

How many total sets per week are you doing? I never really paid attention to that but excluding any type of ab work i totalled 193 over the past week. This includes compound and isolation exercises. I do go 7 days a week and work each muscle group 1 1/2 times per week as in 1 high volume day ad 1...

pinfante‎, 10-14-2020 10:35 AM
Yesterday, 03:36 PM Go to last post
25 1,378

Small guy wants to gain muscle and size

Little about myself: I would classify myself as a hard gainer 29yrs old 5'9" tall 160lbs 14" biceps relaxed 15" flexed 38" chest 7" wrists

Andyb333‎, Yesterday 07:09 AM
Yesterday, 03:22 PM Go to last post
2 242

Question Is periodization important for hypertrophy?

So my goal is to get close to my genetic limit of muscles and get strong while staying natural. So far i have been mostly using linear progression doing 3x5 and 10% back off when stalling. What im wondering is if periodization is very important for hypertrophy (bodybuilders). Lets say i have an...

NorViking96‎, 06-13-2018 05:23 AM
2 Pages
1 2
Yesterday, 12:46 PM Go to last post
41 4,528

upper body workout

this be my upper body power workout, whatcha think? Barbell Bench Press - 5x3-5 Pull Ups - 3xF Incline Bench Press - 2x5-8 Barbell Shoulder Press - 3x6-10 Barbell Curls - 3x6-10 Tricep Extensions - 3x6-10

HIdudes‎, Yesterday 06:52 AM
Yesterday, 10:22 AM Go to last post
3 281

Pistol Squat Translate to Normal Squat (WEIRD)

My weighted pistol squat PR is 135lbs for left leg and 125lbs for right leg while my bodyweight is 150lbs, but my Normal squat is only 170lbs... (Yes, it is not kg) I know that it is not because of my legs, because I can Leg Press 340kg. My Deadlift also sucks, at 130kg. I am not a guy...

Tommy8Trial‎, 11-27-2019 04:39 PM
Yesterday, 06:31 AM Go to last post
18 1,572

Post Med (Ai) Research - about your workout & injuries

Greetings, I am 4th-year Medical Student and a lifelong athlete. I am on a mission to create a virtual tool that would be a gem for individuals like you and I - who wish to extend their time in the gym and maximize performance in their sport, all while mitigating risk of injury. I...

igorsavchuk‎, Yesterday 03:33 AM
Yesterday, 05:26 AM Go to last post
4 269

Arm flab.

Why do I still have arm flab? I do free weights(45 lbs or I think 90lb dumb bell says 45 and the other side of the dumb bell is 45 so add 2?) , I do push ups( diamond push ups, elevated push ups, regular push ups, pull ups(max I can do is 2 at a time before needing to stop but I keep doing 2 about...

helpmeout1‎, 10-17-2020 05:07 AM
Yesterday, 04:12 AM Go to last post
8 605

Big guy looking for a weight loss program

I'm 5 ft 9, 400 lb 50 years old male. I have worked out in the gym in the past (25 years ago). Then a year ago I did have a Planet Fitness membership but being a high risk individual for covid-19, I had to cancel my membership at the gym. I was looking for some help and some suggestions on...

Fatman2020‎, 10-18-2020 10:02 PM
10-18-2020, 11:39 PM Go to last post
10 412

Smile Just starting out

Hi, I am 5'3" 268lbs down from 306.6lbs since June. Female. 34 I am following a ketogenic diet, working out 5 days a week 20 minutes in the AM, about 20 minutes of yoga at bedtime followed by breathing exercises. I'd really appreciate tips on how to really start upping my exercises. ...

sdl86‎, 10-16-2020 01:10 PM
10-18-2020, 07:39 PM Go to last post
3 590

How can a skinny 18 year old get toned? 2 weeks progress questions/concerns.

I would've posted this somewhere else but r/fitness is a pain to get a post up on so I came here. Sorry if this is the wrong place ;( Okay so I am just starting out (2 weeks at gym), my main goal is to become toned and healthy, I don't really want to make body building my life. This doesn't mean...

MagicBiscuit52‎, 10-18-2020 03:33 PM
10-18-2020, 06:49 PM Go to last post
1 279

Intermediate rates of strength increase

2020 was my second year of consistently lifting weights and my training and diet have really been on-point. In the whole year I've missed one week of training due to illness, one training session due to injury and two training sessions due to being too busy. I was cutting until March, where I got...

RapidFail‎, 10-17-2020 07:44 PM
10-18-2020, 04:43 PM Go to last post
14 610

Always tired All the time after lifting (not overtraining)

**Not looking for medical advice, just looking for some insight and thoughts.** No matter what I do, very moderate intensity and volume, always feel mentally drained the next day, no motivation, brain fog etc. I got diagnosed with slightly high bp and currently taking meds, lost weight and...

DASBUNKER‎, 10-17-2020 10:41 AM
10-18-2020, 01:35 PM Go to last post
7 600

Unhappy How to get out of a 115lb rut

Hello, I am new here and kind of new to working out in general. I am 22 years old, in the U.S military (go figure) but am extremely skinny. Its kind of ironic I am in the military, but they don't discriminate on size. Passing minimum PRTs isn't the issue. I am currently 115lbs and 5'7, so a pretty...

danielferrell21‎, 10-17-2020 12:58 PM
10-18-2020, 01:15 PM Go to last post
10 618

Why does my body not feel anywhere near as painful as my friends after a workout?

I only started working out like 2 weeks ago, and despite feeling like I’ve destroyed my body at the gym, my mates always seem to hurt loads more the next day. One guy said he straight couldnt move his arms past a certain point, another said he wouldn’t do arms for another week because he was so...

MagicBiscuit52‎, 10-18-2020 01:01 AM
10-18-2020, 10:04 AM Go to last post
4 502

Routine that works for cyclist

Hey guys, So I ride about 2-3 times a week road and mountain. This is my main "sport". I always want to be doing some sort of cross-training, though. I have done SS and 5x5 but the squats just don't work out for me as it either is a day before or after a ride so my legs are shot. I thought about...

macpherson1‎, 10-07-2020 07:16 AM
10-18-2020, 09:01 AM Go to last post
4 1,110

Let's OHP 2,020,000 lbs in 2020

****EDIT****** Let's OHP 3,000,000lbs in 2020 Replaces previous goal of 2,020,00lbs *************** Recreating ECGordyn's thread from last year. Same rules as before

OldFartTom‎, 01-01-2020 02:00 AM
20 Pages
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10-18-2020, 08:35 AM Go to last post
591 147,369

Always hurting my lower back, no core stability is there a workout routine for me?

Hello I've tried typical bodybuilding / weightlifting routine but end up hurting my low back and have huge exaggerated arch the next day. Is there a good workout program / routine I can do to fix this? I have terrible stability despite being able to do hundreds of lbs on each major lift I've...

Sqbero‎, 10-17-2020 06:31 PM
10-18-2020, 08:07 AM Go to last post
12 555

High Resting Heart Rate and Overtraining

Could an elevated resting heart rate be an indicator of overtraining? Thinking of swapping out workout volume for some low intensity cardio this upcoming week to clean up some of my gains during a mass gaining phase and see if it brings down my heart rate. It's been in the mid 90s to low 100s.

pinfante‎, 10-16-2020 02:48 AM
10-18-2020, 06:21 AM Go to last post
8 736

Good abs program?

I need good abs program that works well.

John34567‎, 10-15-2020 02:19 PM
10-17-2020, 11:50 PM Go to last post
7 852

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