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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 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 06:13 AM
30 Pages
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09-19-2022, 12:36 PM Go to last post
871 379,343

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: http://forum.bodybuilding.com/showthread.php?t=121353501 ...

2020Wellness‎, 11-08-2012 01:07 PM
104 Pages
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3,096 1,438,767

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
1 2 3
08-16-2022, 06:07 PM Go to last post
85 453,147

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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08-04-2022, 12:08 PM Go to last post
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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 7,779

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 1,565,852

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 62,957

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 3,219,933

Question Anyone still do bro split?

Hi, I’m here to ask if anyone still does a straight up 5 day bro split? I feel like bodybuilding is being over complicated a lot and I don’t know where to go from here. I normally do a 5/6 day push pull legs but always worry if I’m doing too much intensity/volume. I’m currently benching 112.5lgx10,...

ben1500‎, Today 08:53 AM
Today, 12:23 PM Go to last post
15 297

Arrow Recommand me a 4 days intermediate program

i was on the vikings bare bone full body program for a while, i would like to change it for a 4 day program, Recommand me one please

TheJuba‎, Today 07:17 AM
Today, 10:50 AM Go to last post
2 131

When to start lifting with a pinched nerve

probably due to overuse/overstress I started having tingling and numbness on the left shoulder blade area only, I stopped lifting, I did dynamic stretches and foam rolled daily , 2 weeks later numbness and tingling happens less often and when it starts it is like weaker and not as strong, so...

userB2GU7EDRT3G‎, 09-23-2022 01:58 PM
Yesterday, 11:19 PM Go to last post
1 228

AthleanX - Anyone used any programs

So just from his YouTube account and watching a fair few videos I’ve tried to take parts of it and make it into a 3 day Full Body Program, most of the stuff I’ve taken from his “bro split”recommendations, don’t enjoy “bro splits” personally and although he has some full body recommendations, they...

Walker147‎, 09-21-2022 12:47 PM
2 Pages
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Yesterday, 02:53 PM Go to last post
37 1,248

Question How do you enforce Progressive overload when doing your isolations?

Let's say your Target reps for a given isolation exercise is 12 reps. When going through it, do you decide to drop the weight and stay close to the 12 reps? Or stay at the weight you chose, All are trained very close to failure (3 RIR) Which do you often do? A: Stay at your target weight...

Samskihero‎, 09-20-2022 12:32 PM
Yesterday, 01:44 PM Go to last post
29 822

Working out at night

How occupied is your gym at 8:00pm -10:00pm at night?

goldenerafan‎, Yesterday 12:07 PM
Yesterday, 12:07 PM Go to last post
0 126

Question What split you doing?

Evening all, Need some information on people's experience doing the push,pull legs split. I've been doing this split since I started the gym last month give or take a week. I decided to train the bigger muscles working down to the smaller muscles, however I've found my shoulders are gassed after...

Thomo0642‎, 09-22-2022 03:43 PM
09-23-2022, 06:47 PM Go to last post
23 707

Tonal Workout Programs? Perhaps Custom

So I have always been a big proponent of the "big" lifts; squats, bench, deadlifts, overhead press. Over my workout "career" which has completely died down in the last two years, I have mostly stuck with stronglifts and Wendler 531 style programming. I stopped going to the gym for almost a whole...

SwagenGTI‎, 09-22-2022 09:30 AM
09-22-2022, 04:26 PM Go to last post
4 240

Rate of strength gains

Been training for 2+ years (3 years but with long breaks for covid and jui jitsu) It's not possible for me to gain strength week to week right now and I would say I'm hitting either a rep PR or a weight PR every 4 weeks on my compound lifts. Is this about right for someone with my experience,...

KyleCFC‎, 09-22-2022 04:52 AM
09-22-2022, 06:02 AM Go to last post
1 202

My take on PPLs

Since for some reason a lot of people, especially beginners, think (falsely) that more time in the gym = more gains, they might as well do it right vs doing the pump fest that always seems to make up the bulk of “rate my PPL” threads we see here.Without further to do, here is how a PPL could be...

BeginnerGainz‎, 09-09-2022 10:49 PM
17 1,557

Question Do you believe 3-6 reps has a palce in a Hypertrophy routine?

Pretty simple question for those whose goal is Hypertrophy. Do you believe lower reps of 3-6 on starting compounds (Bench, Deads, Squats, OHP) is a logical rep range to have in a Hypertrophy in any way? A: Think it's a good stimulus to always have, Do compounds at the start between 3-6 reps,...

Samskihero‎, 09-16-2022 02:43 PM
11 839

Rate My Weight Training Plan (Beginner)

Greetings, I have recently decided to begin a proper training regimen after having only sporadically exercising since the beginning of the pandemic. I am reaching out for feedback on my training plan listed below: Stats 32 Male 5’9 170lbs Target weight: 150 lbs Target calories/day: 1,400

DaBers‎, 09-19-2022 07:13 PM
09-21-2022, 07:50 PM Go to last post
9 591

Unhappy beginner 4 consecutive days program??

Hello, i wanna start working out again but i have a tight schedule. i can work out from mon-thursday and my main focus is losing ~10kg(20lb) and gain muscle i was thinking of doing the SHAUN’S 4 DAY MUSCLE BUILDING SPLIT ROUTINE from muscleandstrenght dot com, or the Simple Beginner's Routine...

Edu2k‎, 09-18-2022 03:15 PM
09-20-2022, 11:33 AM Go to last post
5 441

Question What the hell do I do now???

A while ago I lost about 35 lbs, I just joined a gym and my goal is to build muscle, get toned, only problem is-I have no idea what I'm doing. I'll go every day if I need to I just have no idea what workouts to do, what machines to use, what to start eating etc etc, the whole thing seems so...

reynoldsrider‎, 09-18-2022 06:02 PM
09-19-2022, 02:25 PM Go to last post
2 417

Suggest simple routine with dumbbells only?

I’m starting in the morning to make a real effort to gain some muscle. For the next two weeks I’ll only have access to some soloflex adjustable dumbbells. I’m planning on push-ups, sit-ups, air squats, and something with dumbbells for my biceps. I’m pretty much a beginner. Tell me how to do it.

wowserino‎, 08-26-2022 07:48 PM
09-18-2022, 12:41 PM Go to last post
7 878

what is the best approach for someone with 40% body fat??

I am 5.8 tall and weight 270 Lbs I am over 40% body fat, I am trying to figure out what is the best approach to take (beside taking action) Should I start working on building muscle to burn more calories and fat? or should I take a different approach on exercise like intense cardio? then...

oac92020‎, 09-17-2022 08:18 PM
09-18-2022, 11:10 AM Go to last post
6 521

From 5/3/1 BBB to 5/3/1 Hypertrophy variant

So as the title says I ran 5/3/1 for half the year doing body recomp at maintenance calories. I gained a fair bit of muscle, lost fat and I’m pretty happy with the results. now Im planning to go harder this winter running the program below. A hypertrophy 5/3/1 variant while bulking for 6 months. ...

Basiliskboy‎, 09-17-2022 09:48 PM
09-18-2022, 09:09 AM Go to last post
4 453

High volume Upper/Lower 4 day a week

Isn't that too much volume for a natural? Only high effort work sets are listed below. Day 1: Upper body Bench press — 4 sets of 6–8 reps Barbell rows — 3 sets of 6–8 reps Incline dumbbell press — 3 sets of 8–10 reps Lat pulldown — 3 sets of 8–10 reps DB lateral raises — 3 sets of 10-12...

lukaszz91‎, 09-18-2022 07:04 AM
09-18-2022, 07:11 AM Go to last post
1 349

Active recovery after Leg Day

I love walking, sometimes carrying a 10-20lb dumbell. Usually it's a 5 mile walk across a huge bridge that has a 180 foot rise/fall across a 2.5 mile span. The dumbell is great for grip and traps. I usually walk this once, maybe twice a week. However I haven't attempted this the day after...

BadGaskets350‎, 09-16-2022 07:06 AM
09-17-2022, 08:51 AM Go to last post
9 578

Post Advice on my program

I've been training for 2 weeks thus far, and this my program: For arms, I use a 10kg dumbell. And I do 3 rounds for each work out, reps increase on each round. This is my program in order: 1. Arm dumbell row on a bench. (40 > 45 > 50 reps) 2. Squats (70 > 80 > 90 reps) 3. Seated Bicep...

Vyon‎, 09-16-2022 08:45 AM
09-16-2022, 09:53 AM Go to last post
12 635

IFBB Pro AJ Ellison Chest Routine - Should I Perform This?

Hi, In a previous thread I posted that I am unable to develop my upper chest and increase my strength despite 17 years of consistent weightlifting. I am 5’ 10” and 190 pounds. My 1RM is 225 pounds. Even on a strict bodybuilding diet I have never been able to breakthrough this plateau. My goal is...

brifkin33‎, 02-26-2018 07:15 PM
09-15-2022, 06:11 PM Go to last post
5 6,817

Bfr training

Would I be able to incorporate bfr training if I'm on blood pressure medications . Is the training safe?

Marcman1977‎, 09-15-2022 11:29 AM
09-15-2022, 02:46 PM Go to last post
3 454

Advice on the 5/3/1 please

I am an intermediate lifter. my main goal is muscle gain (not strength). I recently finished a cut and was planning to make a slow bulk (clean bulk) for the next 4-6 months. I saw the 5/3/1 for hardgainers (a variant of the 5/3/1). here is a link I cant post a link but you can search for...

phoenix0096‎, 09-11-2022 02:34 AM
09-15-2022, 01:19 AM Go to last post
1 714

Could anyone experienced give me some feedback on my new 3x week full body workout

I was doing a 4x upper lower split for the past 10 months and now I want to try something different so I wrote a 3x a week full body workout and I would like some critique from more experienced people. Workout A Squats 3x 5 Flat Dumbell Press 3x 6-8 Pull Ups ...

JuanPunch‎, 09-11-2022 02:24 AM
09-14-2022, 02:46 PM Go to last post
17 1,248

Exercise after gyno surgery

Not sure if I should post this here, but seems to be most fitting. I've had gyno surgery 27 days ago, and started with relatively light work on day 24, slowly ramping up to full force. I only worked out arms and legs however, did not do chest/back/shoulders (except maybe shrugs) in an attempt to...

keraaa‎, 09-13-2022 05:18 AM
09-13-2022, 10:13 AM Go to last post
4 486

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