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Forum: Workout Programs

What workout is best for your goal?

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  1. Post your workout journals online so others can see what you are doing and follow your progress!

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  2. Discuss Olympic lifting and your personal programs.

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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 07:55 AM
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Today, 05:16 PM Go to last post
667 219,604

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

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

nightanole‎, 10-05-2015 08:53 AM
171 Pages
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Today, 04:11 PM Go to last post
5,129 658,482

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 02:07 PM
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2,561 583,784

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 07:27 PM
17 Pages
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02-16-2018, 02:33 PM Go to last post
502 208,748

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 12:51 PM
21 Pages
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02-14-2018, 12:13 PM Go to last post
626 763,620

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 09:28 PM
365 Pages
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04-19-2016, 01:44 PM Go to last post
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Arrow Sticky Thread Sticky: General Forum Rules

Welcome to the Forums It is our hope that the members of the forums will help each other in providing motivation and information to those looking to reach their fitness goals. To protect our members and the forums, the following rules are effective in all sections. Please take...

ForumSentinel‎, 05-19-2014 09:12 AM
05-19-2014, 09:12 AM Go to last post
0 52,625

Fierce 5 with 5/3/1

Hi mates i have been doing the fierce 5 routine for sometime i wanted to change a bit can i use the 5/3/1 sets on coumponds is it ok? Would that be benefitial?

Sl4y3rPT‎, Today 12:46 PM
8 254

How to go from bulk to cut?

I am 6'3, 186 lbs, and 19 years old i dont know why it says i am 48 lol (male) and I have been bulking for a while now, the past month ive been doin g alot more strength workouts and not doing as much endruaance workouts because i want to get my strength up and prepare for the cut before summer......

leonv1998‎, Today 09:57 PM
Today, 10:30 PM Go to last post
1 43

Question (Advice!) Compounds of one, isolations of other muscle group

Hey, this is a topic that I didn't find anywhere on the forums and so I need advice. I have been doing a 5-day split looks like this >Chest >Back <Rest> >Shoulder + Triceps >Legs >Biceps + Rear delt <Rest> (A lot of bodyweight core exercises 5 days)

aCreativeMan‎, Today 10:11 PM
0 18

How is my workout routine

5ft8 140 doing a full body routine three days a week been lifting for little over a year now so far I think I have went for 131-134 to 140. Not trying to power lift just tone out and gain muscle while getting into much better physical shape. I already see differences and I slowly increase the...

drako13‎, Today 02:44 PM
Today, 09:42 PM Go to last post
12 207

"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 08:03 PM
229 Pages
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Today, 09:15 PM Go to last post
6,852 1,004,279

Need help with what I'm doing wrong

Hey all, Haven't posted here in years, and I'm happy to be back. I wanted to get opinions on what I'm doing wrong with my program. I'm trying to cut some weight while maintaining as much strength as possible (near impossible, I know). Current state: Age: 30 Weight: 227lbs Height: 5'9" ...

KGudgeon‎, Today 04:21 PM
Today, 09:04 PM Go to last post
7 128

I want bigger bis and tris

hey, i've been working out my arms there has been a difference when i started, but now i just feel like its not growing at all. Monday i do legs, Wednesday i do arms, and Friday i do chest, and Sunday i do back. - I usually either start off with chin ups with weighted help, i start off with a...

SharkFrenzy1818‎, Yesterday 11:57 AM
3 159

Bodyweight training

Would it be beneficial and even better to introduce bodyweight training into my gym routine? If say, I spend one day of gym a week doing pushups, pull ups, chin ups etc... I'm reading both beneficial things and not much difference in doing free weights.

GingerSkeleton‎, Yesterday 06:55 AM
7 204

Looking for good Bodybuilding workout

ive been trying to get into body building for awhile now and i cant help but notice that some days my arms and chest are big but others are not i measure my arms on a daily almost on an hourly basis can someone help me build good lean muscle im looking for a workout that wouldent be impossible to...

hissingoctopus‎, 02-16-2018 06:00 PM
6 263

Absolute beginner needing assistance

I'm 16, a bit under 6 foot and my weight is 165lbs. My goal is to get stronger but the priority is to gain muscle and loose enough fat to where any muscle I do gain will be visible in a short amount of time. I have never even been to a gym before and would not know what to do if I went to one so am...

GregM0707‎, Today 06:15 AM
4 157

Routine Critique

Updated my routine a bit. Thoughts on current layout? Mon- Back Squat - 3x5 Bench - 3x5

TxMRF‎, Today 02:40 PM
1 112

Is there a best way to distribute an increased volume?

Is it best to: Go from 70 x 5 75 x 5 75 x 5 to

docksboomin‎, Today 02:30 PM
Today, 08:39 PM Go to last post
8 149

Let’s squat 10 million pounds!

... in 2018 Since no one has made a squat thread this year, I thought it would be cool to do something a little different. So instead of just counting reps, multiply your reps by the amount of weight lifted, then add your total to the previous total. I think this will be more interesting...

Sweetums6000‎, 01-03-2018 09:42 PM
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Today, 07:21 PM Go to last post
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Cool Let’s Pull 50K Deadlifts in 2018

All Conventional/Semi-Sumo/Sumo Deadlift repetitions: Count all reps including warmups. “The meet don't start until the bar hits the floor” Don Blue

Nebamartinez‎, 01-06-2018 12:50 PM
5 Pages
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Today, 07:18 PM Go to last post
132 3,974

Routine lengths

I currently use 5 to 6 different exercises per muscle group. I am looking to build lean muscle so should I do fewer exercises per muscle group or is this ok?

mariusz09‎, Today 06:09 PM
Today, 07:15 PM Go to last post
1 90

Unhappy What do you do if you can't complete a set?

What do you do if you can't complete a set? Do you lower the weight and complete it or give up, rest and start the next set

jack346‎, Today 07:12 PM
Today, 07:12 PM Go to last post
0 74


Hey people, I started lifting around a week or two ago, and I really feel like I am missing out on a complete part of working out. I am skinny as hell, and mostly just want to get bigger. Also, I have this weird thing, where these things pop out on the sides of my lower abdomen and I think this...

tomg1448‎, Today 07:00 PM
1 78

Pull ups: Is 1 hour daily enough?

I should be able to do up to 6 pull up repetitions by August. I should start going to a fitness club (not sure if that's the correct term in English). Members pay around 27,8521 USD/month to do 1 hour/day workouts with assistance of a trainer. I'm afraid 1 hour will not be enough to get to my...

victorfehr1‎, Today 05:19 PM
Today, 06:49 PM Go to last post
1 125

Is this a good workout routine


GingerSkeleton‎, Today 09:01 AM
Today, 05:26 PM Go to last post
10 160

Exclamation "Fierce 5" Now or Later?

I wondering if you guys could help me out here. For the past 4-5 months I have been out of the gym completely with my diet fluctuating from overeating to under eating to somewhere in between. I was in school and trying to graduate. It had become my priority. Now that I've graduated I just recently...

farmfowls‎, Yesterday 08:58 PM
4 167

Really bad muscle imbalance.

long story short, i swapped to machines to see how much i can lift compared to free weights. and i found out that certain muscles are substantially stronger then others. i would like advice on how to fix this imbalance as efficiently as possible. i travel a decent amount for work, so some days i...

bobby55‎, Yesterday 10:53 PM
Today, 02:14 PM Go to last post
9 237

Walking with a weighted vest normally?

I've heard that the more weight your body carries your body will adapt and your weight will go up, obviously bro science but I'm curious about trying this through out the day in a big hoodie of course lol & seeing the benefits and results in maybe mobility, trap growth & mass?

cthunder0‎, Yesterday 07:25 PM
Today, 02:01 PM Go to last post
10 362

Point me in the right direction

I've had a hell of a journey this past year. I was 323 lbs this time last year and I weigh in at 158 lbs and some change today. I didn't have any surgeries or anything like that. I bought a Fitbit one day on a whim, noticed over a few weeks that I was consistently burning a huge amount of calories...

Sonic5688‎, Today 06:05 AM
Today, 01:58 PM Go to last post
3 158

What ab workouts does everyone use in the Fierce 5 Novice program?

I’m a bit lost on what ab workout to do since the triceps pull down machine is pretty far away from open space where people work on abs. I wouldn’t be able to just lay down next to the machine and do ab workouts since it’s a high-traffic area. What would you suggest I do?

Sharma4444‎, Today 01:52 PM
Today, 01:55 PM Go to last post
1 111

Post Assistance developing a five day workout plan

A little backstory first. I am 22 years old and am currently 430 pounds (429.8 but I am rounding, pun intended). I have been large my whole life and with me starting my internship, I am using it as a way to change my lifestyle. So now I have started to change things. I spent all of January...

CanadinaNewb‎, Yesterday 01:32 PM
Today, 01:41 PM Go to last post
4 191

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