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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 VI

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

nightanole‎, 10-05-2015 08:53 AM
214 Pages
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Yesterday, 03:46 PM Go to last post
6,410 844,197

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
19 Pages
1 2 3 4 5 ... 19
Yesterday, 08:52 AM Go to last post
555 317,732

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
2 Pages
1 2
11-19-2018, 08:39 AM Go to last post
48 47,817

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
28 Pages
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11-17-2018, 01:35 PM Go to last post
831 377,163

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
94 Pages
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2,812 691,293

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
22 Pages
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11-12-2018, 01:30 PM Go to last post
656 880,208

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 1,956,839

Help needed, looking for a good workout program for sports and performance

Im looking for help making a good workout program for miself. I'm a tennis player, not pro but serious competing in tournaments, leagues etc.. As a tennis player I need alot of explosiveness and strenght from my legs, core, but not really too much mass in the upper body, also need...

BuildKing‎, Today 01:55 AM
Today, 01:55 AM Go to last post
0 36

Rep ranges

I’m currently using the bare bones Viking program. Let’s take the bench press: he prescribes using 4 sets to accomplish 32 reps. Let’s say workout progresses as follows: Set 1: 12 reps Set 2: 9 reps Set 3: 7 reps Set 4: 4 reps Would I get the strength benefit from that 4th set because...

reignman76‎, 11-18-2018 03:52 AM
3 Pages
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66 1,218

Unhappy Im overweight :\

Im not motivated to do anything, i want to, but when i try it just end up giving up, im 287 pounds im 16 and 6 foot tall, i just want to be skinny again, i miss it so mutch any tips on getting motivated?

TheHolyCrusader‎, Today 01:14 AM
0 57

Is it worth returning to a novice program in my situtation?

Height: 5'5 Weight: 129 - 149 lbs S: 45 - 190 lbs (one rep) Bench: 30 lbs (used DBs) - 100 lbs (one rep) Deadlift: 95 - 190 lbs (one rep)

Odifududix‎, 11-19-2018 09:08 PM
Yesterday, 11:59 PM Go to last post
3 241

Can this workout program actually work?

I didn't try it yet but i based it on my equipment. Is it possible to get ripped with this? Monday - Chest and Back Tuesday - Shoulders and Arms Wednesday - Legs Thursday - Chest and Back Friday - Shoulders and Arms Saturday - Legs Sunday - Rest

builda123‎, Yesterday 06:22 AM
Yesterday, 10:40 PM Go to last post
15 314

Wondering if

Is there already a thread which explains what muscle groups you train with particular exercises?

fitmon1‎, Yesterday 09:59 PM
Yesterday, 10:05 PM Go to last post
1 77

Are genetics as important as people say?

I've been working out for 2 years now, and have lost 110lbs. I've been trying for a year now to put on muscle without putting anything synthetic in my body, but it doesn't seem to be working. At what point does someone give up their dreams of competing and give way to the fact that he just...

JPComeau‎, 11-18-2018 10:22 AM
Yesterday, 09:22 PM Go to last post
11 377

Shoulder Plateau

I have been doing standing shoulder press (infront of face) 6 reps x 4 sets, with 2min rests. I have been increasing weight by 2/3kg every 2/3 workouts. I have been avoiding increasing the weight I lift if I feel my form is too fast. This is my 5th workout without increasing the weight as...

hoax843‎, Yesterday 08:13 PM
Yesterday, 09:05 PM Go to last post
3 71

Smile Need for a new program

I have been on starting strength and recently started skipping the squats on wednesday since it was hard to recover and i'm also deadlifting only once a week since i think that's better for overall recovery and long term progression. Before I did ss i did my own u/l programs and stuff like that. I...

Dylan378‎, Yesterday 08:51 AM
Yesterday, 07:04 PM Go to last post
3 179

Programming and moving between programs

Hey folks, I've been training with a PT for 2-3 months now at home, but I'm moving away for work. I'm looking at just getting a gym membership but I've always been put off of the idea of doing my own programs, I have no idea how to make my own one or if it will cover the things it needs to, and I...

ginsengk‎, Yesterday 05:47 AM
Yesterday, 06:58 PM Go to last post
2 140

Not sure if i should bulk or cut right now.

Hi Gonna get straight to the point. I started working out almost 6 months ago, i started at about 102-104 kg's and i dropped down to 88 kg's about a month ago. My Bf percentage is about 23%. I started bulking a month ago and i'm about 93 kg's right now, i have definitely lost some fat but my...

msi123a‎, Yesterday 06:15 PM
Yesterday, 06:34 PM Go to last post
1 120

Knee pain

Hello guys, I have suffering with some knee pain for the last 3 months, comes and goes, and it's not so bad, but last week I was standing and my knee got this weird pain, I couldn't stand or step on it for 2 days, I got 1 week rest and some medicine, the DR didn't seem too concern. How do I go on...

Loritah‎, Yesterday 02:07 AM
Yesterday, 05:41 PM Go to last post
8 261

Critique my PPL based home gym routine please?

Hi! I'm about a month into (basically) reddit PPL but with a number of replacements mostly due to current home gym gear limitations. About me: - Male, 28, 75kg, 183cm - Skinnyfat attempting a recomp after a lifetime of mostly sitting all day, eventual goal is aesthetics/size - Eating clean,...

whatieat‎, 11-19-2018 08:20 PM
Yesterday, 03:27 PM Go to last post
5 206

Let’s squat 10 million pounds!

... in 2018 Since no one has made a squat thread this year, I thought it would be cool to do something a little different. So instead of just counting reps, multiply your reps by the amount of weight lifted, then add your total to the previous total. I think this will be more interesting...

Sweetums6000‎, 01-03-2018 09:42 PM
24 Pages
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Yesterday, 03:04 PM Go to last post
691 61,261

evaluate me ,criticize my routine to minimize mistakes and make my goal achievable

hey I am a gym newbie and i need help to clarify some concerns, modify current workout routine in order to meet my goal first here are some information about me : age: 29 gender : female hight :156 cm weight : 50 kilo

lateefa101‎, Yesterday 01:57 PM
Yesterday, 02:32 PM Go to last post
2 133

"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 08:03 PM
256 Pages
1 2 3 4 5 ... 256
Yesterday, 02:28 PM Go to last post
7,650 1,235,617

Can't progress with ICF

I've been lifting for 7 months and for the last 3 months been following ICF, but I can't add the suggested 2.5kg to the bar each workout. I'm 15, 5'7 and 120lbs so could this be to do with my age? Or maybe it's my diet? My numbers are: 47.5kg bench 5x5 40kg bent over row 5x5 28.5kg OHP 5x5...

JLI88‎, 11-09-2018 04:38 AM
Yesterday, 01:50 PM Go to last post
19 668

The Progressive Overload Rep Scheme that has Worked Every Time for Me

I've used this scheme, or at least something very similar to it, on bench and squat, and every single cycle I've used it for has yielded me new strength and size gains. Here is an example of what my bench progression would like like, using progressive overload on a set-by-set as well as a...

NEGuy19‎, 11-19-2018 05:19 PM
Yesterday, 01:42 PM Go to last post
17 450

Question Predeployment Workout Question

Hey everyone, I will be deploying in July of 2019. I am not in the greatest shape right now. I want to lose some body fat around my stomach and regain muscle and stamina after a couple of injuries. Im relatively new to lifting so I was looking for a workout plan. Does anyone have any...

324knights‎, Yesterday 11:44 AM
Yesterday, 11:44 AM Go to last post
0 92

Question Ab training...

I'm fairly new to lifting and I'm currently following Scooby's Intermediate Program, a Push/Pull/Leg split. I've adjusted it slightly by doing 25min. of cardio daily, thus adding 5 min, and making the Day 4 an Core training day. The Ab day looks something like this. 3 Supersets with 3-5min. Rest...

SpeculatorSam‎, Yesterday 10:42 AM
Yesterday, 11:08 AM Go to last post
2 152

I'm back!! Decided to ditch all pros and fierce 5's for...

Decided to go with GZCLP. And I've done 2 sessions. One of the more enjoyable programs out there. Anybody else do GZCLP?

JayWilson90‎, Yesterday 07:10 AM
Yesterday, 10:37 AM Go to last post
18 427

Thumbs up Feedback/Criticism on my Hypertrophy, Strength, and Conditioning Routine

I am currently 5'8" and 260 LBS, I will be going on a cut and running this program with the main goal of keeping muscle and strength as much as possible, while trying to increase Conditioning along the way. Some info about me and the program......HB Squat max is around 600-625, Pause Bench max is...

derrickt94‎, Yesterday 02:11 AM
Yesterday, 10:16 AM Go to last post
1 248

Shoulders once or twice a week for best results?

i hit shoulders alone on thursdays and was wondering if i should hit it on saturdays with chest aswell? feel like my shoulders are my lacking point right now appreciate all help

Espensoemme‎, Yesterday 08:03 AM
Yesterday, 08:32 AM Go to last post
7 170

What do you think about this full body routine? (based on davisj3537's template)

So I haven't been serious about lifting for the past couple of weeks, and i want to get back in shape. i went to the gym a few days ago just to see where my numbers at, and here's where my lifts are: Squat: 245x5 bench press: 195x5 deadlift: 290x5 OHP: 105x5 bent over row: 170x5 here's the...

johncena596‎, 11-17-2018 07:01 PM
Yesterday, 07:41 AM Go to last post
25 816

Ript90 fit

Hi all, Just been looking at the RIPT90 FIT and considering it, i've been an avid gym going for a couple years but i'm getting less and less time when i can make the gym so i'm looking at an alternative to it. Does anyone have any experience with this set of DVD's? I'm thinking a could do a...

AJMemphis‎, Yesterday 04:55 AM
Yesterday, 07:28 AM Go to last post
1 143

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