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Forum: Workout Programs

What workout is best for your goal?

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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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2,862 727,377

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
30 Pages
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Yesterday, 06:28 AM Go to last post
871 432,734

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
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Yesterday, 04:36 AM Go to last post
7,052 917,648

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
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03-11-2019, 02:59 PM Go to last post
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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 06:00 AM
2 Pages
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03-07-2019, 08:21 PM Go to last post
50 67,201

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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02-18-2019, 04:06 AM Go to last post
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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 07:29 AM
11-21-2018, 07:29 AM Go to last post
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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 2,063,161

Exclamation I'm VERY petite, but started using free weights? HELP

Hey everyone, Let me give you an overview of my current stats. Height: 4' 11" Weight: 90 lbs. Age: 18 yrs Yes, I'm pretty small for an 18 yr old girl. I would say its been a solid month since I started incorporating free weights into my workout routine. I've been a runner pretty much my...

emmanevaeh3‎, Today 10:14 AM
5 102

"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 07:03 PM
261 Pages
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Today, 10:56 AM Go to last post
7,825 1,317,549

Fierce 5 the best?

Whenever I search this forum, it is either full of people trying to create their own workouts and they are mostly all shut down and told to just pick a program already made - mostly Fierce 5! What makes this so good and I see loads of people at my gym who are a lot bigger and better bodies, and...

Richyy95‎, Today 03:25 AM
Today, 10:29 AM Go to last post
15 254

am i doing it wrong? please help me

hey guys, i just started to workout two weeks ago. i only lifting 15lbs on 1st and 3rd set and 20lbs on 2nd set. after that my post workout is whole food like grilled chicken breast and fried brown rice with egg and small amount of mixed veggies. im following the 1:3 ratio. then on my rest/recovery...

jon052101‎, Yesterday 07:51 PM
Today, 10:28 AM Go to last post
9 214

One heavy day, One light day?

I'm doing legs twice a week and I don't know if it's necessary to do one heavy one light? I know that the "light day" is not suppose to be easy, maybe less weight but more volume/reps perhaps? Sometimes I feel that I can do 2-3 heavy workouts in a row and only then I feel that I need to go back...

YawkC‎, Today 09:56 AM
Today, 09:56 AM Go to last post
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Confused newbie

Hi All, Would appreciate some help. I'm 34 yo 86kg 179cm Gym 5days x 30min 3 months (lost 25 kg in 1 year) Work commuting 8km each way on sports bike 5 days a week and 50-75km ride on one of my days off.

janekdm‎, Today 09:02 AM
Today, 09:02 AM Go to last post
0 66

Talking Nervous getting into strength - first time woman, advice on routine?

Hi! I'm very excited, but also very nervous to uncover the new side of strength training. I've been steadily working out with weights and cardio for over a year now (down 30lbs!), and though I have some experience and use weights regularly, there is something to be said for actual...

BrittniN‎, Today 08:08 AM
Today, 08:51 AM Go to last post
1 59

Dunking Workouts

Hi! I'm not sure if this is the right place for a question like this, but I thought I'd give it a go anyways. I am 17 years old, 6 foot tall and weigh about 68kg. As the title says, I'm looking for a dunking workout. At the moment I am able to dunk on a 9 foot 8 inch rim without any training,...

Andy7247‎, Today 07:45 AM
Today, 07:45 AM Go to last post
0 62

Best style of training program for muscle growth

Hello, I'm currently doing my A Levels and decided to do a project on muscle growth and training as a whole. My whole project is based around the concept of strength vs hypertrophy style training programs for muscle growth and was just wondering if I could get some first hand experiences from users...

Dan1283123‎, Today 05:38 AM
2 112

Struggling to “trust the process”

I’m finding it hard to have motivation to lift weights properly, as I feel like I’m not going to see any difference or it’s going to take too long. Is anyone else like this? I want to trust the process and just stick with it..

Yoidiot‎, Yesterday 06:27 AM
Today, 06:54 AM Go to last post
6 324


Hey guys, I've asked the community on Reddit and nobody seemed to know the answer. LD;TR I'm on a cut and used to massive volume. I like the volume, but it's starting to become very hard to recover. I star to feel like dirt throughout the day. I get crazy cravings that I'm not used to. I'm...

Fortestrength‎, 03-18-2019 06:47 AM
7 303

Fierce 5 Q on alternating Back and Front Squat

Just a question for you guys, trying to wade through the multitude of novice training info so I figured I'd see if you guys could help me out. With the Fierce 5 novice fullbody program, the creator has you alternate Back and Front Squats. With a lot of the other programming I've seen, they...

seatown2323‎, Today 06:04 AM
1 60

Quick and dirty guide to intermediate progression

This guide assumes that you have already chosen a "split" and some core exercises at the least - plus the number of sets per exercise (start on the low end of the amount of volume you think you need). This is an autoregulated volume approach best suited for hypertrophy (credit: Menno Henselmans)...

SuffolkPunch‎, 07-14-2017 06:36 AM
3 Pages
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Is this a good beginner fullbody routine?

So I heard a fullbody program is simple, and therefore well-made for a beginner. I found this program on a danish bodybuilding webiste, and would like to know your thoughts about it? Basically three times a week, A B A and then B A B. My goals are to get stronger meanwhile shredding a bit down (I'm...

messikruse‎, Yesterday 01:11 AM
3 277

Question How and When to start my 'Summer Cut'

Hello all, new poster here, My names Louie, I’m 23, and just started my career. (cheers!) Back in the summer of 2014 I went from 250lbs down to 165lbs, that’s 85lbs for all yall who don’t want to do the ‘quick math’. My problem was that I didn't exercise at all, I didn’t know how. I started...

lgentile751‎, Today 06:00 AM
0 86

GBR from Lyle Mcdonald - Input apprechiated

Am planing a bulk which is coming after my current cut. Was wondering how this initial workout plan looks. I basically added in core work and face pulls (rear delts). Switched squats for deadlifts on second lower day. Lower1: Squat 3-4sets 6-8reps 3min_rest SLDL 3-4sets 6-8reps 3min_rest Leg...

ikeameatball‎, Yesterday 06:18 PM
7 195

Working out 3 days per week on consecutive days?

Hi I just want some advice/feedback on my workout routine... I've been hitting the gym for about 6 months now and pretty much the whole time I've been working out Saturday/Sunday/Monday doing a push/pull/legs split (I don't work Mondays which is why I do these days). I've tried going mid week...

JLW789‎, 03-18-2019 03:59 PM
Today, 01:59 AM Go to last post
4 192

P/P/L programs ?

So I’ve been running Coolcicada’s P/P/L program for a while and I love it. However if I were to switch to another 6 day training program what would you guys reccomend?

themanth3myth‎, Yesterday 07:43 PM
Yesterday, 08:54 PM Go to last post
1 127

How do I go from THIS to THAT?

I’m the first pic, my trainer is in the second. For the past 6 months I’ve been training hard four days a week minimum, usually 6. Focusing on chest primarily, but throughout these 6 months I haven’t been able to shake the belly fat. How do I get the shred like my trainer? He recently switched...

BeastmodeLEE‎, 03-18-2019 08:33 PM
Yesterday, 04:55 PM Go to last post
6 340

Need a new strength workout routine

Currently having issues with my routine (which is probably really bad since I know nothing about fitness). I'm a student and barely have only an hour a day available to me for working out. I train for strength. Here was my current fitness routine (which I really want to change): Day 1 - Superset...

GlobalKic‎, Yesterday 04:41 PM
Yesterday, 04:54 PM Go to last post
1 135

Poll Poll: Rest days?

Current goal is to cut. I usually stick to light jogging and walking around a mile-mile 1/2, nothing to harm my recovery, just to burn some cals (with my diet in check of course). What do you guys usually do on rest days?

Hannahp21‎, Yesterday 07:48 AM
Yesterday, 04:54 PM Go to last post
6 242

Cold showers post workout

Hello, i just want to ask - for the last 3 months im doing cold showers and i love it. Problem is that i saw videos and red some articles, when people saying that cold shower post workout is very bad for gains,testosterone etc. and best is to take hot/normal water temperature post workout and cold...

wariorpolni‎, 03-18-2019 06:30 AM
Yesterday, 04:46 PM Go to last post
10 354

Crossfit "Turtle Shell Abs"

What does Crossfit athletes do different for there core to develop that "Turtle Shell Ab" look?

fairbjosh‎, Yesterday 05:25 AM
Yesterday, 04:44 PM Go to last post
8 303

Question Non periodized training vs periodization training for hypertrophy?

What is best? if your goal is hypetrophy would focusing on having enough volume and working hard enough, while increasing volume and intensity when you are able too be enough? or should you use a periodized system? What are the most important factors for hypetrophy? What type off...

GetReadyPhil‎, 03-14-2019 07:35 PM
Yesterday, 04:43 PM Go to last post
13 575

Beginning our Journey, with Questions.

Hello, My name is Vince Collins. My Fiance, Mirah Davis, and I had both been accepting our outward appearance, and as a couple we always accepted each other. Although accepting ourselves and each other is wonderful. Hearing her tell me that she hates being judged for her weight,...

vnjways‎, Yesterday 03:36 AM
Yesterday, 03:58 PM Go to last post
5 169

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