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Forum: Workout Programs

What workout is best for your goal?

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► Intermediate Bodybuilding...

Camarija

Yesterday, 08:50 PM

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Olympic Lifting

Discuss Olympic lifting and your personal programs.

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What does "press" mean in a...

KieranB1996

11-30-2022, 03:08 AM

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Sticky: AllPro: A Simple Beginner's Routine part VII Part 1:https://forum.bodybuilding.com/showthread.php?t=4195843 Part 2:https://forum.bodybuilding.com/showthread.php?t=133395553 Part 3:https://forum.bodybuilding.com/showthread.php?t=147447933 Part 4:https://forum.bodybuilding.com/showthread.php?t=155009423 Part... nightanole‎, 11-07-2020 07:13 AM 32 Pages • 1 2 3 4 5 ... 32	Last Post By nightanole View Profile View Forum Posts 02-01-2023, 09:49 AM	944	428,760
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: http://forum.bodybuilding.com/showthread.php?t=121353501 ... 2020Wellness‎, 11-08-2012 02:07 PM 104 Pages • 1 2 3 4 5 ... 104	Last Post By 2020Wellness View Profile View Forum Posts Visit Homepage 01-20-2023, 07:49 AM	3,114	1,487,001
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 • 1 2 3	Last Post By AresM8 View Profile View Forum Posts 01-11-2023, 11:26 PM	89	482,951
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 • 1 2 3 4 5 ... 24	Last Post By girlscurls View Profile View Forum Posts Visit Homepage 01-03-2023, 12:07 PM	716	1,609,394
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 • 1 2 3 4 5 ... 26	Last Post By j2048b View Profile View Forum Posts 12-29-2022, 12:13 PM	755	1,034,713
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	Last Post By Lymnenews5e2q View Profile View Forum Posts 10-21-2022, 12:49 AM	1	12,522
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	Last Post By ironwill2008 View Profile View Forum Posts 11-21-2018, 08:29 AM	0	68,646
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 • 1 2 3 4 5 ... 365	Last Post By davisj3537 View Profile View Forum Posts 04-19-2016, 01:44 PM	10,927	3,323,327

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10 months of training but not much progress Hi, I've been working out consistently for 10 months 3-4 days a week (day after the other). for the first month I did a full body workout then started stronglifts 5x5 for 3 months and gained strength but did not get any bigger so I switched to another program that I've been following for the... msa7d‎, 08-09-2022 01:05 PM 2 Pages • 1 2	Last Post By msa7d View Profile View Forum Posts Today, 12:17 AM	40	3,092
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Routine for me? Experienced lifter Hi guys I started lifting when I was about 15. I’m now 31. I’m a personal trainer still and I’ve competed in powerlifting. At 150lbs bw my best lifts were 437 squat, 286 bench, 507 deadlift. I then got diagnosed with hypothyroidism and adrenal insufficiency and had to take some time off. I’m on... STT816‎, Yesterday 10:41 PM	Last Post By STT816 View Profile View Forum Posts Visit Homepage Yesterday, 10:41 PM	0	86
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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	Last Post By BB-Guy View Profile View Forum Posts Yesterday, 07:46 PM	137	11,672
2 year break from lifting So I'm just starting back to lifting after a little over 2 years. I lifted for about 4 years straight before running strong lifts 5x5, mad cow 5x5, and then my own programming. My first time back in the gym I tried going extremely light on everything and was still ridiculously sore for a few days.... jb487‎, Yesterday 02:50 PM	Last Post By jb487 View Profile View Forum Posts Yesterday, 04:25 PM	5	191
can i workout every part of my body 5 days a week ? can i workout every part of my body 5 days a week ? if my workout is not very intense ... i have been working out from december 1st 2022 ... i warm up ... i do pushups ... 30 30 30 ... total 90 Pankajakshan39‎, Yesterday 03:47 AM	Last Post By paulinkansas View Profile View Forum Posts Yesterday, 12:34 PM	2	180
What the hell? Is wrong with this site, the place is littered with bots filling all the threads up, can't any mods clean the place up and ban these idiotic posters? Wass85‎, 01-11-2023 01:44 PM	Last Post By aspalmat View Profile View Forum Posts Yesterday, 09:39 AM	3	555
I don't think a leg press stated weight is the actual weight your legs are pushing. So my small town gyms calf raise machine broke. I still wanted to do calf raises so I started setting the leg press machine on the highest chair position and putting the top half of my feet on the bottom of the plate. I kept raising the weight because it felt too easy. Then I finally decided to try... Radisrol‎, 02-04-2023 10:16 PM	Last Post By Vrykul View Profile View Forum Posts Yesterday, 03:52 AM	8	631
should i do every set to failure I don't know what to do anymore. I'm sick of workout, I tought, exercise should be energizing, not draining, exhausting and getting in my daily life ('rest days' = 'hell days' ) ! Maybe because some athlean x told everyone, that they should do every set to failure, and that's what i did. ... carsidio‎, 02-06-2023 09:19 AM	Last Post By TheShadowMan View Profile View Forum Posts 02-07-2023, 11:44 PM	6	487
How has your training evolved over your lifting career? I was recently watching a pod cast on Layne Nortons training and how it had evolved. His experience seemed similar to mine. I’ve always gone by ability to complete the work outs. After a layoff I was small and weak and could breeze through full body 3-4 times per week. As time went on I wasn’t... TAWS6‎, 02-07-2023 01:13 PM	Last Post By TAWS6 View Profile View Forum Posts 02-07-2023, 01:32 PM	2	278
Cutting Phase with decent strenght I use Fierce 5 the past year. On my off season I gained weight from 65kg to 82kg because I have baby now and my sleep and workout is not consistent. This past few months I did workout and use Fierce 5 however, with 1 month working out I did not see a weight lose. I lose 1kg some week and gained... reeymar‎, 02-06-2023 03:18 AM	Last Post By reeymar View Profile View Forum Posts 02-07-2023, 05:47 AM	6	457
My full workout Rate it. Upper 1 - push -Incline smith press, 1 top set 3-5 reps, then 2 80% AMRAP back offs -V grip lat pulldowns 3 sets 6-10 reps -Incline cg pushups 3 sets max reps -Pronated CSR rows, 3 sets 8-12 reps Max effort lower -Trap bar squat off 2” deficit 1 top set 3-5 reps/deadlift of... BeginnerGainz‎, 02-06-2023 02:14 PM	Last Post By BeginnerGainz View Profile View Forum Posts 02-07-2023, 05:35 AM	6	499
Bored of the GYM - Switching to home gym I have been training in both boxing and weightlifting for several years, with a focus on weightlifting in recent years. However, I am now feeling bored with going to the gym and would like to work out at home using the equipment I have, including a Power Tower and dumbbells up to 40kg. Here is... Deimoc‎, 02-06-2023 08:06 AM	Last Post By joewattie View Profile View Forum Posts Visit Homepage 02-07-2023, 04:00 AM	4	416
ULPPL to U/L I’ve been running a ULPPL for a couple years now and I’d say it’s been working decently well, but I wonder if I could get a little bit more out of a full-on upper/lower with equivalent or possibly even more volume. I’d run 3 upper days and 2 lower days. The idea is that I could get more out of my... Xpiro‎, 02-02-2023 07:43 PM	Last Post By TAWS6 View Profile View Forum Posts 02-06-2023, 08:43 PM	8	722
Is there a work around for overhead raises. So I have this tendon problem in my right shoulder that pops every rep when I do overhead raises and lat pull downs. I already have plenty of replacements for lat pull downs. I'm just stopping my overhead raise reps with my arms at shoulder level so it won't pop. I know the exercise should have a... Radisrol‎, 02-04-2023 05:16 PM	Last Post By BeginnerGainz View Profile View Forum Posts 02-05-2023, 09:18 PM	8	540
Cant do 3+ pull-ups -> should i add sets ? Hey, i have a question. I follow classic fullbody routine, where are classic exercises for 3-4 sets with classic 5-12 rep ranges depending on exercises. I can adjust weights, but not for bodyweight exercises. I should do for example 3 sets of 8 reps for pull-ups, but i can do maximum of 3 pull-ups.... Doomer33‎, 02-05-2023 03:08 PM	Last Post By TheShadowMan View Profile View Forum Posts 02-05-2023, 08:49 PM	4	383
How can I improve my routine? I'm a total noob What's wrong with my routine? 28 y/o, 5'10", 200lbs, 20% body fat Down from 225lbs, 28% body fat in October Gained about 5lbs of muscle Goal: Drop from 20% to 15% body fat while retaining as much muscle as possible, hopefully within 3 months. Routine: gary369‎, 02-04-2023 04:00 PM	Last Post By TolerantLactose View Profile View Forum Posts 02-05-2023, 03:06 PM	22	968