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Forum: Workout Programs

What workout is best for your goal?

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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
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11-28-2021, 09:35 PM Go to last post
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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
22 Pages
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11-24-2021, 06:43 PM Go to last post
632 231,317

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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3,027 1,296,395

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
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715 896,639

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
33 Pages
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09-09-2021, 01:16 AM Go to last post
968 1,096,302

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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04-15-2021, 09:12 AM Go to last post
696 1,451,439

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
10,927 2,960,579

I Need Help Putting On Weight

I'm 21, 6'2 and 135lbs 5% body fat, when I first roll out of bed. Literally not a buck 50 soaking wet. I tried to eat clean for 6 months and still couldn't break 140lbs. Not going to lie, I'm sick of looking at myself. My goal weight is 190-205lbs and less than 15% bodyfat in 18 months. I'm as weak...

SOconceited‎, 11-20-2021 02:08 PM
Yesterday, 11:52 PM Go to last post
18 1,277

How do people get so big in prisons without weights?

I talked to a guy that did 30 years in TDC just got out recently, at Cofield or something. he was really big too. he said you're restricted to pushups and pullups... plus he said food with protein is more expensive and prison food doesn't have much. is it just weird genetics or something. ...

userKP5VB0ZJ8GH‎, 11-26-2021 10:33 PM
Yesterday, 11:51 PM Go to last post
26 1,417

best program for strenght

i had a issue with a torn pec muscle for lack of warming up i was benching 325lbs when I was 19yrs old @ 185lbs im now barely hitting 225 @ 34yrs old how to get back to that ????

sonofthedragon‎, Yesterday 11:50 PM
Yesterday, 11:50 PM Go to last post
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The SIMPLE truth about “progression”

You go in the gym. You pick up the 20 lb dumbbells for a warmup….no reason for choosing the 20s other than they are “light” and you can warmup without tiring your arms. After admiring yourself in the mirror and sending a couple of texts, you grab the 35s and knock out 12 reps. No reason for...

coachcalande‎, Yesterday 04:29 PM
Yesterday, 10:54 PM Go to last post
6 188

Whats the quickest possible way to put on size as a skinny person starting out?

Hi! I'm about to go ALL IN on bodybuilding for the next year. I'm 19yo, 191cm (6'3) and 65kg. I've been going to the gym every now and then, but never took it any serious. As a result, Ive gained enough strength to do all the exercises with proper form and some weight, but I'm still absolutely...

user9SYDYXYVIQ5‎, Yesterday 09:14 PM
Yesterday, 09:29 PM Go to last post
1 118

Alpha Destiny 185 lbs to 145 lbs

I thought this was a pretty cool video. I’m not big into YouTube fitness but I do like this channel. Alex benched 405 at 185 lbs last year and just got done cutting to 145 lbs at around 7 percent body fat. I do believe that he is natural. He is a prime example of why you don’t need crazy volume or...

TAWS6‎, 11-26-2021 05:22 PM
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Yesterday, 08:49 PM Go to last post
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Question No idea how to progress

Hello everyone, A couple of years ago i lost my wife and within a month we were in lockdown so needless to say i went from being average fat to proper obese. 40yrs old At 180cm 125kg 35% bf. Fast forward to march 2021 i decided to do something about it and i started with a keto diet and some...

Fatso81‎, 11-29-2021 11:51 AM
Yesterday, 12:13 PM Go to last post
2 351

How many times to workout certain muscle group a week

I need some advice here, please! Currently I work out on Mon, Wed, and Fri. I do 4 lifts for quads on Mondays (squats, leg extensions, leg press, step ups for example) , 4 lifts for calves on Wednesday, and 4 lifts for hamstrings on Friday. I also do tris/bis on Monday, chest on Wednesday, and...

Hulk68130‎, 11-30-2021 08:41 AM
Yesterday, 09:57 AM Go to last post
9 470

Cool Burn belly fat 5-minute plank workout

Most trainers love to suggest doing planks to work the core, and for some pretty good reasons. The classic core-stabilizing move is so simple, yet so effective. Plus, unlike some other core exercises that involve bending, flexing, or twisting motions, the plank is generally considered to be really...

Polowatelse256‎, Yesterday 07:23 AM
Yesterday, 07:23 AM Go to last post
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Ecto and growing Forearms

I’ve got one of those Ectomorph sort of like body types, long thin legs and arms, over 6ft etc. Started the Gym journey only 12 months ago and while we have seen good progress in many areas, obviously weight gain in many areas which is great, But what stands out is the wafer thin forearms, its not...

LMBB14‎, Yesterday 03:26 AM
Yesterday, 06:56 AM Go to last post
4 188

best Exercise For Me?

What Is The Best Exercise to improve My Stamina, I live on an island now and I start loving bow fishing that is why I need to improve or develop my stamina.

infamaria101‎, Yesterday 03:45 AM
Yesterday, 03:45 AM Go to last post
0 111

Exclamation I'm looking for a new workout program, how does this look?

I've been unhappy with my current workout program, in my first year I saw gains but now at the end of my first year, I feel like I'm not making any more strength gains. So, I've decided to look for a new one. I found one on and I've...

KindaKinks‎, Yesterday 02:45 AM
Yesterday, 03:25 AM Go to last post
3 188

Cluster set to save time in the gym? No one likes being waited on or losing their seat when they go get water. This method sound believable. Thoughts? Schoenfeld et al., 2016 is one study that says more rest is helpful. I'll have to read the details to see if consensus can be found....

Darkius‎, 11-25-2021 07:59 PM
Yesterday, 02:29 AM Go to last post
19 1,236

Twitter to stop allowing photos with of other people without their permission

New Twitter CEO is enacting a policy to not allow photos that show people without their permission. Presumably this will apply to things like crowds so Twitter videos depicting riots will be removed. It also means the video that acquitted Kyle Rittenhouse wouldn't have been allowed to be...

bigcat3655‎, 11-30-2021 10:36 PM
11-30-2021, 11:07 PM Go to last post
2 177

An Ode to Conjugate Training

This is my ode to Conjugate, which has been so good to me. This thread is for discussion on all conjugate concepts. What is Conjugate Training? It’s a type of training that aims to help you progress on multiple aspects of training simultaneously. Conjugate can be as complex or as simple as you...

CW47‎, 11-15-2021 10:03 AM
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Question Dumbell routine.

I am looking for some help. I am 35 and haven't lifted weights in over 10 years. I eat a basic diet in which I sometimes go crazy but for the most part it's somewhat clean. I do drink alchohol 3x week in the evenings. I jog approximately 15 miles a week and am looking for a workout routine to...

diesel040‎, 11-30-2021 08:57 PM
11-30-2021, 09:02 PM Go to last post
1 152

Smile Best plank workout

This plank is a great core exercise that doesn't involve doing any crunche *************.us/72198281925893

HONOUR007‎, 11-30-2021 06:56 PM
11-30-2021, 06:56 PM Go to last post
0 159

How to pair running with lifting for a cut/should I even cut?

Hey guys, 180lbs 5’10 32 years old here. Been half-heartedly bulking for years and recently found out I have an (estimated via measuring waist) 16.8% body fat, not cool! So now I’m trying to cut. Using My Fitness Pal I’m tracking calories etc. The diet almost feels too easy. I don't experience much...

RecoomeKick‎, 11-30-2021 05:51 PM
11-30-2021, 05:51 PM Go to last post
0 240

Thumbs up 5 Secrets of Planking

If there is 1 exercise we all love to hate and hate to love, it is definitely planking. Technique is everything and these videos below will show you everything you need to maximize your results when planking. 1. 2. 3. 4....

showmeface‎, 11-30-2021 05:00 PM
11-30-2021, 05:00 PM Go to last post
0 185

Help picking New Program

Hi All, Hoping to get some suggestions of programs. I've fell into this lazy freelance style of lifting, not routine, not increasing weight etc. kind of just going to go. Need to snap out of it. Goal is to gain lean mass. I've heard of jim wendler but I'd like to go more than 3 days a week...

wilde50‎, 11-30-2021 04:32 PM
11-30-2021, 04:42 PM Go to last post
1 203

Eli deadlifts As you watch this video, make note (even take some screenshots) of the guys that DO roll the bar. Look how low their hips are. You may well find this helps you get the hips down. I’m a bar roller.

coachcalande‎, 11-27-2021 01:20 AM
11-30-2021, 01:48 PM Go to last post
7 769

Question Outdoor Lifting/Working Out in the Cold

Need some help gurus. I'm moving and will have to set up my power cage in my carport (covered, but open air/3 open walls) until I get my workout palace (shed) delivered and up and running. It will be insulated, heated, etc,. but that may need be for a few months. In the meantime, I need help/ideas...

JustinP72‎, 11-30-2021 07:24 AM
11-30-2021, 08:42 AM Go to last post
8 325

Advice on 2-day split + running

Hi guys. Inspired by I composed a bit of my own routine which includes running and I would like to ask for your opinion and critique. Mon OFF Tue Workout A Wed Run 10km Thur OFF Fri Run 5km Sat OFF Sun Workout B

some1234‎, 11-30-2021 05:22 AM
11-30-2021, 05:22 AM Go to last post
0 211

Talking Best plank workout for smaller waist, flat abs & full body fat burn..

If there is one exercise we all love to hate and hate to love it is this one . A plank is a simple effective body weight exercise that requires no equipment and can be performed just about anywhere. Holding your bodystiff as a board develops strength primarily in your core - the muscle that...

mehmin18‎, 11-29-2021 06:43 PM
11-29-2021, 06:43 PM Go to last post
0 201

COVID times we're difficult...

This question is for those working extremely business lives: I know this isn't a new story by any means and probably sounds familiar, but since COVID came around and gyms shutdown, I've really fallen off my game and haven't gotten back on the horse. 2018 - 2019 I was at the peak of my...

rynosaurus1234‎, 11-29-2021 09:07 AM
11-29-2021, 01:57 PM Go to last post
4 424

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