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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
102 Pages
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03-24-2022, 02:03 AM Go to last post
3,054 1,381,125

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 3,106,727

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 12:55 PM
02-13-2022, 12:55 PM Go to last post
0 3,841

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
25 Pages
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05-12-2022, 10:15 PM Go to last post
732 959,386

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
0 58,129

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

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

nightanole‎, 11-07-2020 06:13 AM
26 Pages
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05-11-2022, 02:55 PM Go to last post
761 322,350

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
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03-17-2021, 07:01 PM Go to last post
84 425,441

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
24 Pages
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697 1,518,966

All Pro Intermediate programs 1-4

Intermediate 1 Work out 1 squats, bench press and bent over rows for a total of 4 sets. set 1 @ 25% of work set weight for 10 reps. Set 2 @ 50% of work set weight for 10 reps. set 3 @ 100% for 5 reps. set 4 add the weight of set 1 and set 2 together and do 10 reps with it. Any assistance work...

all pro‎, 05-30-2011 12:00 PM
52 Pages
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05-08-2022, 04:28 AM Go to last post
1,542 585,819

Tim Noakes Keto Extreme {Shocking 2022} Price Warning! Improve Your Weight Loss!

Tim Noakes Keto Extreme : On the opposite side, ketosis-based weight reduction isn't simply a cure or cure yet a complete metabolic improvement, where the body framework adjusts its whole capacity. So the open doors for weight reduction alongside ketosis are substantially more than utilizing...

Anthonadamse‎, 04-27-2022 10:43 PM
04-27-2022, 10:43 PM Go to last post
0 234

Improving my workout program

Hi guys, I have been working out consistently for about 6 months following this program and I would like to know how to improve it. I am especially interested in knowing if there are any "blind spots", that is muscle groups that I am not training and that may lead to injuries in the future, or...

Anthony65536‎, 04-28-2022 09:55 AM
04-29-2022, 11:42 AM Go to last post
3 361

Workout program advice for girlfriend

Hi guys, My girlfriend is physically quite active but wants to start strength training wth an emphasis on glutes. Also she doesn't want to go to the gym so the program can only have dumb bells/basic home equipment. Is this a well balanced program and are there any necessary modifications I can...

anugrah1987‎, 04-21-2022 05:11 AM
04-22-2022, 07:51 PM Go to last post
8 570

Anyone here done online coaching?

I am seriously considering Sadik Hadzovik’s online coaching. He offers training and diet programs. Has anyone paid for programs from influencers before? Is it just pre-recorded videos sent to you, or is it live 1-on-1s?

BeastmodeLEE‎, 05-10-2022 11:32 PM
05-11-2022, 06:04 AM Go to last post
2 334

is workout efficient

Hey, I and my brother started working out a month and a half ago and our routine was a 3-Day full-body workout. Now we want to level up the routine and do a 4 day PPL with a full-body routine, How effective is this? Although I've also read that splitting the routine to Upper body/ Lower...

bgokjh‎, Yesterday 02:20 AM
9 281

Bench press; How much lighter on light day?

Im currently doing bench press twice a week, mon and thurs. Im doing 3x5 on monday 68kg as my heavy day (yeah, I know Im piss weak). Thursday Im doing 3x8, 60kg. Should I be going lighter and higher reps on the light day? What should I drop the weight down to and how many reps? Thanks

BillBunter‎, 05-05-2022 05:23 AM
05-07-2022, 02:24 PM Go to last post
6 617

Cool Audiobook on Bulking

For any first time bulkers, give this audiobook a shot. It will be that first stepping stone you need to get into Bulking. Listen to The Bulking Bible by Michael Dawson on Audible, Amazon or iTunes. Let's face it, reading is 2000 and late. This audiobook is 3 hours in length and gives you the nuts...

bneptune2‎, 05-01-2022 07:38 PM
05-01-2022, 07:38 PM Go to last post
0 210

Natures Only CBD Gummies

Natures Only CBD Gummies: WHAT ARE CUSTOMERS SAYING? KNOW THE TRUTH! DESCRIPATION :- Natures Only CBD Gummies>>Natures Only CBD Gummies>> Reviews are normal and clinically demonstrated by outsider labs. These are enjoyable sweets bear chewy candies that empowers the appropriate working of...

BobbByrd‎, 05-01-2022 11:16 PM
05-01-2022, 11:16 PM Go to last post
0 188

How does my routine look?

Hi all. I'm 28 m, I have been training on and off for years now. I'm looking to back into it and get into better shape (Goal is to lean bulk and just be healthier). 3X Full body routine: A) Squats 3 x 5-8 Benchpress 3 x 5-8 Lat pull down 3 x 8-10 DB shoulder press 2 x 8-10

boredape‎, 05-05-2022 04:19 AM
05-05-2022, 09:37 AM Go to last post
2 439

Lightbulb Hey, do you want to know how to begin? The most effective method to Start Exercising:

Normal activity is perhaps the smartest option for your wellbeing. As a matter of fact, you'll start to see and feel the advantages predictable actual work can have on your body and prosperity rapidly. Be that as it may, working activity into your standard takes a ton of assurance, and adhering...

bpraupp‎, 04-19-2022 06:14 AM
04-19-2022, 06:14 AM Go to last post
0 295

Workout help

Hello guys, I’ve been using Greg Nuckols SBS hypertrophy program and I’ve ran it 2 times and on my 3rd time now. My thing is this, on my 3rd time I was 140 pounds and I got all the way to 160 pounds. My girlfriend stated I got wider on my bulk but my muscles don’t look big and I can’t quite...

Calikid32190‎, 05-03-2022 02:33 PM
05-03-2022, 02:33 PM Go to last post
0 306

Arms lagging behind.

Dont know if it is possible for anyone to give me an answer to my question, but i started working out just over 3 months ago doing a 4 day upper/lower body split, and i cant figure out why my arms are lagging behind. Everything else is progressing so i am wondering if i might be doing to much or to...

Cccwww1997‎, 05-05-2022 01:57 AM
2 Pages
1 2
05-07-2022, 10:42 AM Go to last post
46 2,189

chest/back after fierce 5

Hi all, After close to 2 months of training the fierce 5 i am reaching the end of my progression. Instead of taking a week and continue, i prefer modify my workout. I will keep most of the exercises and change a few around. Basicly i wish to put my focus to two of my weaker groups: chest and...

cembos‎, 05-14-2022 11:16 PM
Yesterday, 09:58 PM Go to last post
4 224

Skinny fat fix

Go From SKINNY FAT to RIPPED Fit Lean & Muscular Watch here: *************.us/7547381

ChalengTongz‎, 04-21-2022 03:19 AM
04-22-2022, 07:32 AM Go to last post
1 375

Alternatives to StrongLifts 5x5 for beginner?

28 years old. 6 foot 151 pounds or so. Started at 143ish. Started working out February 6th, so 3 months now. I have been following the Strong Lifts 5x5 program, with added isolations (3x10-15) of lateral raises and bicep curls. I have seen some gains but nothing major. Gained 7 to 9 pounds. I...

ChickNPicker93‎, 05-05-2022 09:17 PM
05-08-2022, 11:18 PM Go to last post
8 751

Looking for a good ab workout routine to add to my weekly program

So I really want to start working on my abs and core more. I'm at a pretty good body fat % around 11 to 12 but I want my abs to be more visible. I dedicate a day to just abs but I feel like it's not too effective since Im just doing random ab exercises I know rather than following a routine that...

ChocoTacoFilms‎, 04-28-2022 11:09 AM
3 334

Self-adjusting progressive overload

Is it just me or does it make more sense to increase reps before weight to achieve progressive overload? Example: Start with 3x6 reps, and increase weight once you have performed 3x8, or maybe 3x10 reps with the starting weight, rather than adding 5 or 10 pounds once you've ticked off the weight...

CLTRD‎, 05-12-2022 01:20 PM
05-13-2022, 07:20 AM Go to last post
5 312

Strength standards

This is fun. Where do you fit in? I rate pretty daggone good in my age/weight bracket!

coachcalande‎, 04-16-2022 07:51 AM
2 Pages
1 2
04-20-2022, 12:55 PM Go to last post
31 1,936

Hypertrophy, strength, tracking vs programming- what 40 plus years taught me

Good Morning. This thread is all based on my own opinions and experiences (40 plus years) as a natural recreational bodybuilder and a coach who’s trained hundreds of athletes. This also includes experiences and observations as a fitness instructor and studies as an exercise physiology major. ...

coachcalande‎, 04-26-2022 03:20 AM
04-27-2022, 05:02 PM Go to last post
10 719

Steve Shaw and “Natural Gallant bodybuilding “ guru Jason. My two fav YouTube bros Fun to see them talking about their experiences together. I have enjoyed their videos .

coachcalande‎, 05-04-2022 01:00 PM
05-08-2022, 02:11 AM Go to last post
6 637

New Toy! The SSB safety squat bar

I love this thing!

coachcalande‎, 05-09-2022 04:26 AM
05-13-2022, 05:44 AM Go to last post
12 589

punching bag.. how effective can it be?

How good of a work out is a punching bag for say about 30min? just wondering

Crazymix‎, 12-18-2007 09:36 AM
04-27-2022, 02:44 AM Go to last post
12 26,866

Question Need Routine Advice

Thoughts on my routine? 5 months in and wondering if I should add more for legs. Full body 3x a week. Workout A - Deadlift(3x5), Squat(5x5), Incline DB Press (5x5), Bicep Curl (3x8), Calf Raise (5x15), Tricep pushdown(3x8), seated row(3x8), lateral raise(3x8). Workout B - Squat(5x5), BB OHP...

dancp750‎, 05-02-2022 01:34 PM
05-02-2022, 01:34 PM Go to last post
0 312

Post training of a bodybuilder

Regardless of the time you choose to practice your exercises, the post-workout moment is one of the most important. It is at this stage that the body most needs nutrients for muscle recovery and growth, thus ensuring the famous hypertrophy. If you are thinking of investing in a food supplement,...

DanielR47‎, 04-22-2022 10:09 PM
1 321

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