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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 07:13 AM
32 Pages
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Yesterday, 11:12 PM Go to last post
942 425,277

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
104 Pages
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3,114 1,483,472

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 07:00 AM
3 Pages
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01-11-2023, 11:26 PM Go to last post
89 480,741

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
24 Pages
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716 1,605,730

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
26 Pages
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12-29-2022, 12:13 PM Go to last post
755 1,031,882

Sticky Thread Sticky: It's Go Time! THE CHALLENGE BEGINS 2.13.22

Our 4-Week Challenge was built to inspire you to think beyond your limits and find ways weekly to improve your overall health and fitness. All ready a beast at the gym or just getting started, it doesn’t matter - our team of master coaches will hit you with new challenges each week to test your...

ForumNature‎, 02-13-2022 01:55 PM
10-21-2022, 12:49 AM Go to last post
1 12,159

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 08:29 AM
11-21-2018, 08:29 AM Go to last post
0 68,224

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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vodom‎, Today 11:24 PM
Today, 11:24 PM Go to last post
0 45

Poll Poll: Which program is best?

All right folks, I’m confused. What’s a better workout plan in your opinion: #1 Monday: UPPER Overhand Pull Up Incline Dumbbell Press Incline Bench Dumbbell Row Overhead Barbell Press Flat Dumbbell Fly

webdork‎, Today 11:21 PM
Today, 11:21 PM Go to last post
0 47

Is this workout plan from my coach enough volume?

23 Male here, I've been working out for 4 years, and I have made a pretty solid transformation. Definitely bulked up, still have a bit of fat but I'm more concerned with getting more muscle mass before cutting. Still have a LOT to learn. Back in August I bought online coaching from a guy who seems...

MondoDuke‎, Today 07:10 PM
Today, 08:48 PM Go to last post
5 165


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Jaydenevz‎, Today 08:17 PM
Today, 08:17 PM Go to last post
0 59

Workout for Saturday, Sunday & Wednesday

Hi buddies. I was running Fierce 5 but I'm going to be working more hours at my job so I was thinking of training two days on the weekend. Any program to follow to train 3 days a week and 2 of them consecutively? Thanks in advance!

SaulGuzman‎, Today 12:57 PM
Today, 04:31 PM Go to last post
6 253

thoughts on this all pro modification?

I'm sure this has been brought up before, but I can't find it on the forum search. All pro's has the following exercises. 2 warmup sets for the first three and two works sets for all. It has a heavy medium and light day (100%, 90%, 80% weights respectively) Squats Bench Presses Bent-Over...

NicholasMango‎, Today 12:57 PM
Today, 03:12 PM Go to last post
3 180

Wanting to change my body. Would you critique my workout?

Just turned 36, if you looked at me you could tell that I USED to work out, but I'm wanting to get back in to a serious, committed routine. I'm strongly considering 6 days a week, but shorter workout sessions, to encourage consistency and schedule flexibility. I want to be pragmatic and focus on...

droscoe87‎, Yesterday 08:46 PM
13 475

Need help to choose workout program.

Hello, I have been doing bodybuilding for 4 months. I couldn't see much difference in my body compared to the beginning, but there was almost 2x increase in strength. I don't want to work legs because my legs are already too thick. I don't work abs either but plan to start later. First 3 months...

soybear69‎, Yesterday 02:59 PM
Yesterday, 05:26 PM Go to last post
7 291

Question How's my workout routine?

Upper Body : - Bicep curls -Chest press -Shoulder press -Kneeling Lat Pull down -Reverse Fly -Cable shrugs -Wrist curls

JohnStevens1‎, Yesterday 02:30 PM
Yesterday, 05:19 PM Go to last post
4 234

Feel faint and flat day after working out.

I have only just started training again after several years out. On Friday I put in a decent session but yesterday I felt quite terrible all day. I had a faint feeling and anxiousness all day that I couldn't shake off with the odd chest pain here and there. Whilst out for food I had a...

Wass85‎, Yesterday 04:36 AM
Yesterday, 03:02 PM Go to last post
9 377

Does strength inevitably come with large belly?

Hi everyone, I have been lifting weights for 10+ years and I finally built a body that I wanted. Now I am kind of thinking what else I can do to become stronger. I noticed a significant improvement during the last ~1.5 years, when I gained around 10 kg and pushed my 1RM in all big moves by 20 -...

ondrejprochazka‎, Yesterday 07:00 AM
Yesterday, 12:17 PM Go to last post
4 312

calisthenics/deadlift advice

4 sets deadlift 3 failure sets of dips, chin ups, and push ups what kind of results can i expect and is there any point in doing the push ups also im doing full dips and deep push ups

askingray89‎, 01-28-2023 06:15 AM
01-28-2023, 04:39 PM Go to last post
2 280

My progress (3 years)

Hi everyone I have been working out for 3 years. Had my fair share of injuries (right shoulder which made me go from barbell bench to dumbbell bench and made me stop for a good amount of months, and recently a right buttock injury which limited me for 6 months). I am back to my personal bests....

lickitungg‎, 10-18-2022 07:48 AM
01-28-2023, 11:57 AM Go to last post
19 2,009

Hit a bit of a wall

First post here so Hi. I started working out about 6 months ago. Over the last three months I done very little due to overtime in work but started again a month or so ago and I've been making no progress. To begin with I was doing well and making clear week on week improvements and even before...

Nines9‎, 01-24-2023 12:47 PM
01-28-2023, 09:38 AM Go to last post
9 737

Is there any workout for aesthetic?

I will start by defining what I mean by aesthetic: ''To say someone has an aesthetic body means their muscular proportions are symmetrical and balanced. They have built up their body in a way that is visually appealing.'' Are there any principles or workouts that are specific to aesthetic? ...

Herdicasa‎, 01-22-2023 04:44 PM
01-28-2023, 09:30 AM Go to last post
15 1,147

Red face Stretching routine post herniated disc? (Easy on back)

I used to stretch frequently, made my body feel nice and loose, and had good flexibility and balance. But I had multiple herniated discs about 9 months ago, Im ok now, actually squatting more than I did before. But the stretching routine I used, now always aggravates my back This one...

grifith234‎, 01-27-2023 11:30 AM
01-27-2023, 11:30 AM Go to last post
0 202

Critique my routine pls

Alright so I have been training on and off kind of casually for my whole life. I have read a ton over the years, I have been given advice from personal trainers, read all kinds of magazine articles.. and I have more or less a grasp on what to do. Though I'm hoping to get a little guidance from the...

climberFROMmars‎, 01-19-2023 12:33 AM
01-27-2023, 01:24 AM Go to last post
16 1,431

Talking I need a 3 day workout plan but…

I am only available on Saturday, Sunday and Thursday. What body parts should I be doing for those 3 days? 5’9”, 160lbs in the morning after waking up. Smart scale has my BF% between 20%-23%. What can I do to add muscle mass without gaining BF%. Note: I also practice Semen Retention...

BB-Guy‎, 01-14-2023 11:40 AM
5 Pages
1 2 3 4 5
01-26-2023, 04:50 PM Go to last post
127 7,962

Dips, OHP and chin ups for a classical Greek statue look?

Some people claim that the only 3 exercises you need to develop your upper body if you're going to look like a classical Greek statue and be athletic are: DIPS + PRESS OVERHEAD + CHIN UPS. The only exception they mention is if you don't include for lower a deadlift that works your back enough,...

Herdicasa‎, 01-25-2023 06:12 AM
01-26-2023, 01:30 PM Go to last post
8 667

calisthenics/deadlift results/advice

currently im dead-lifting 4 sets 6 reps im following that up with failure sets of deep pushups, dips, and chin ups, im eating a high protein diet im staying away from simple carbs i am eating a good amount of complex carbs im 5'9 170ish currently im doing the body weight stuff one after another...

askingray89‎, 01-26-2023 06:44 AM
01-26-2023, 06:44 AM Go to last post
0 305

Wourkout program for a teen girl

Hi guys, New here and not a native english speaker, but trying to learn :) so give me leach! I ran into a problem. My 14yo daughter wants to start training so I need to figure out some plan. My own background is definetly not pro, but I have been at gym. Gained like 30kilos of muscle mass and...

VetusFlatus‎, 01-21-2023 06:13 PM
01-25-2023, 09:38 AM Go to last post
23 1,498

Shawn Phillips "Increase your Bench by 50 lbs in 50 days"

I hope this is OK to post. I've been logging this program for the past 3 weeks and it seems to be working quite well. I just thought some people might like to see it and may find it beneficial. It was originally published in 1997 as a supplement to an issue of MM2K and it has been floating...

ericdmb‎, 09-12-2006 07:11 AM
01-24-2023, 11:04 AM Go to last post
24 64,072

Thoughts about this approach to training for a beginner?

Just watched some Jordan Peters on yt about his view on beginner training 1 set (multiple warm ups for whener u start a new muscle exercise) full body (literally, all of it) 13 exercises, A B C D workouts all days need to be different but i thought maybe Heavy upper A and in heavy lower B just do...

PitufoCanario‎, 01-24-2023 12:49 AM
01-24-2023, 12:49 AM Go to last post
0 367

Old Guy Workouts

I’ve been working out since 1956. 12 years ago I was benching 475, it seems that after a heart ablation ( been suffering afib for about 40 years) the more I work out the more pain (shoulder/hip) I am experiencing. I have dropped down to benching 125, my pushups went to sets of 100 to sets of 10....

gabegrichuhin‎, 01-18-2023 08:30 AM
13 1,419

How do i make more money

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Lois3‎, 01-22-2023 04:59 PM
01-22-2023, 04:59 PM Go to last post
0 381

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