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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 07:53 AM
193 Pages
1 2 3 4 5 ... 193
5,767 759,000

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
91 Pages
1 2 3 4 5 ... 91
2,725 644,456

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
26 Pages
1 2 3 4 5 ... 26
07-15-2018, 01:56 PM Go to last post
764 306,737

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
1 2
07-13-2018, 07:31 PM Go to last post
34 23,377

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
22 Pages
1 2 3 4 5 ... 22
07-12-2018, 05:38 AM Go to last post
639 829,415

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
18 Pages
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07-12-2018, 05:15 AM Go to last post
525 268,271

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 1,838,826

Arrow Sticky Thread Sticky: General Forum Rules

Welcome to the Forums It is our hope that the members of the forums will help each other in providing motivation and information to those looking to reach their fitness goals. To protect our members and the forums, the following rules are effective in all sections. Please take...

ForumSentinel‎, 05-19-2014 08:12 AM
05-19-2014, 08:12 AM Go to last post
0 60,776

Exclamation Workout advice, is it good?

I have been followed by this personal trainer for 2 months and I have achieved many results. I went from 119lbs to 133lbs and gained a lot of strength. Bench 1RM 121lbs -->178lbs Squat 1RM 154lbs --> 238lbs Deadlift 1RM 220lbs -->289lbs Now he gave me a workout based on strength. He has...

Niahz‎, 07-14-2018 10:07 AM
Today, 06:27 AM Go to last post
16 416

Question rate my Upper/Lower 5day

Need thoughts on my upper/lower routine It goes like this: UpperA, Lower A, Upper B, off, Upper A, Lower B Upper A: Bench 3x5 Pendlay rows: 3x5 Incline DB press: 3x10 Chin Ups: 3x10

Greengians‎, Yesterday 08:47 AM
Today, 06:17 AM Go to last post
5 255

Having Trouble Breathing and Bracing

So I recently began to try Brian Alsruhe's method of breathing and bracing for my compounds and am having some trouble. Firstly, am I supposed to take a full breathe and brace between each rep on my 5 rep sets of squats, deads, OHP, etc? Or is this mainly for 1RM-ing? Also when I actually do...

ASMahwah19‎, Today 06:14 AM
0 13

Why have rep ranges in bodybuilding?

I have been curious about some parts of the rep ranges in many bodybuilding routines. I see a lot of routines that say do x sets for y-z reps. For example do 3 sets for 8-10 reps. Why have the range 8-10? Why have those ranges instead of trying to do an exact number of reps before adding weight? I...

tlifter‎, Yesterday 01:59 PM
Today, 06:12 AM Go to last post
10 284

The strength-building benefits of undertaking the 'hill repeats' treadmill workout

The treadmill can sometimes be the daunting machine in the dark corner of the gym that fitness newbies rarely gravitate towards. However, the treadmill has some hidden features which can add great value to any workout plan; namely the incline feature. Many seasoned fitness competitors are now...

NathanReece‎, Yesterday 09:56 PM
Today, 06:05 AM Go to last post
2 103

Weightlifting with a weird work schedule

Hey everyone, I'm looking for advice as to what you would do if you had to work out around my work schedule. I work ten days on and 5 days off, and my work days are 12 hour shifts. Ideally I would like to work out on my work days since I like to travel during my 5 day breaks. How would...

Rosenlifter‎, 07-15-2018 12:27 AM
15 254

can't pick a program, getting an overload of information right now

Im 17 and I've been lifting since April Since April to around June I was doing Jason Blaha's 5x5 bench wasn't increasing but deadlift and squat was From June to around now I've been doing a 6 day workout PPL spilt but I kept backtracking trying to fix my form I feel like I look the same in...

Dave133‎, Yesterday 09:17 AM
Today, 05:27 AM Go to last post
18 479

Newbie Here, Needs Advice

So I am brand new to work out programs, haven't really worked out in a long time. So please understand this post is based on my limited knowledge on the sport. My goal is not to be lean, it's to bulk up a bit. Also please understand I'm a novice and will be doing this to get into better shape, not...

Rod0999‎, Yesterday 10:41 PM
Today, 05:26 AM Go to last post
2 119

Smile How much is my bench lagging?

Hi guys, I'm a 5 7' 21yr old guy weighing 62kgs and I've been lifting seriously for just over a year. My stats for squat, dead and bench are 140kg, 165kg and 85kg resp. How much are my lifts lagging I'm general standards and what should I do to get my bench over 100kg? Thanks for the help!

JustLiftt‎, Today 04:22 AM
Today, 05:13 AM Go to last post
1 106

Are my noob gains going to be gone

I gain muscle then lose muscle either from lack of nutrition and from stopping all together. noob gains is around 10 pounds of muscle. So if a noob gains 1 pound of muscle then let atrophy play its role and he loses that 1 pound. No he has 9 pounds of noob gains left is that how it works. Or is it...

Gavin56‎, Yesterday 10:04 PM
Today, 04:54 AM Go to last post
3 152

4 day split

Hi So I’m starting a fat loss phase and will be able to workout4 days a week. Msg like I do upper x 2, Lower x 2? Or better to divide by body parts..shoulders/triceps, legs, chest, back/biceps? Female at around 30% bodyfat, been weight training a few years.

milliejake‎, 07-15-2018 03:53 PM
12 310

Fierce 5 cable rows instead of pendlay and some questions

İm recently started allpros auto regulated version. İ was doing icf 5x5 before i couldnt make any progress on bench,row. I had formbreakdowns when i was doing allpros because it was high rep training. İ rather do low reps and focus on form. But i feel like im lost by changing programs . İ couldnt...

emrey09‎, Today 04:27 AM
Today, 04:27 AM Go to last post
0 69

Squat alternatives in Fierce 5 or another program.

So after a brief layoff (vacation, work, family) I'm back into my routine. For awhile now I have ran F5, thing is I don't seem to be advancing much. I don't know if its due to incorrect progression or what I'm doing wrong. I posted about a good 4 day split program to see if maybe I could isolate...

Ckdjim‎, Today 03:53 AM
2 81

What do you think to this full body beginner routine?

Hi, Can I have your thoughts on the full body workouts below please. These are from UP Fitness website for the beginner strength programme aimed at training 3/4 times per week and are grouped in to supersets: Workout 1 A1 - Back Squat heels elevated (sets 3-5, reps 5-7) A2 - Close parallel...

chocheaven‎, Today 02:50 AM
2 84

Why use sets when you can use total reps instead?

Provided you are using a weight that’s at least 70% of your one rep max so that there won’t be any issues as far as RPE is concerned, what’s the use for counting sets when you can just focus on hitting a target total amount of reps? 30 reps per exercise at 70% intensity for example. Won’t that make...

Animal2692‎, Yesterday 06:26 PM
Today, 03:37 AM Go to last post
5 167

German beginner full body program, need your advice guys.

Hello, guys! I'm a guy from Germany and in my country there's a popular beginner routine, consisting of 2 workouts : Workout A : Squats 4x8-10 Bench Press 4x8-10 Barbell Rows 4x8-10 Workout B : Deadlifts 4x6-8 Overhead Press 4x8-10

sugar69‎, Yesterday 04:23 AM
Today, 03:18 AM Go to last post
10 288

What should I do to accomplish these goals?

Dear community, I am looking to improve my fitness over the summer and was wondering which plan to follow, and whether I have the right idea with what I am planning. A bit of background; I am a young male who is slightly overweight, with a weight of 81.5kg and height of 180cm. I have some leg...

passengerpigeon‎, 06-10-2018 02:46 AM
Today, 03:14 AM Go to last post
7 336

Stalling on juggernaut method program- what to do?

I've been running juggernaut 2.0 for several cycles now and ive got to a point where im either only able to complete the prescribed reps for the AMRAP set (no extra reps), or increasingly I'm not even able to get the prescribed number, and I'm.not sure why. I've been following the progression...

leeniepie‎, 07-11-2018 11:08 PM
Today, 03:10 AM Go to last post
9 392

Not gaining muscle mass, Incorrect workout?

Hello everyone, I have been at the gym now just under a year and within the first two months, I lost over 1 stone (cardio concentrated). Ever since I have roughly been the same weight and I am weight training with cardio, the area where there is minimal muscle mass growth is my arms (mainly bicep...

danny7621‎, Yesterday 02:49 PM
Today, 03:01 AM Go to last post
6 168

This true about weight lifting?

I've been doing it for a few years inconsistently though but hard work to make up for the gains and I do feel better along with being more powerful I would say. I read an article about how it doesn't translate into real life. For example, the bench press only allows you to functionally bench...

Gavin56‎, Yesterday 10:19 PM
Today, 02:26 AM Go to last post
4 174

Question All Pro or SS?

I've been doing SS for a week now and I don't feel its enough for my goals. Current stats: Female 5'5 200Lbs 49% Fat (as per Dexa results yesterday) 51% LBM. Fat was put on by lack of movement (zero workouts in 3 years) and post partum hormones (I lost 20Lbs during my pregnancy as I was...

oxcosmosisxo‎, 07-15-2018 07:58 AM
Today, 02:22 AM Go to last post
8 415

Should I continue my program

I do not have flawless form, but at the same time I don't overdo it or go crazy. I neither have a good program but it has been making me progress, but not the best type of progress I would say. I have no experiance with free weights, I do machines and I will transition over to free weights. Its...

Gavin56‎, Today 12:25 AM
1 102

Novice Upper Lower suggestions

Hello bodybuilding forum, I'm trying to decide on a program to run for the next months. I am still in the novice category so I know the most optimal type of program would likely be a full body program like fierce 5. However, I really don't enjoy full body and I think I will be better off...

Raskollad‎, Yesterday 09:25 PM
Today, 01:12 AM Go to last post
3 127

"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
246 Pages
1 2 3 4 5 ... 246
Yesterday, 10:08 PM Go to last post
7,373 1,137,695

Home gym 4 day split recommendation

Can you guys recommend a good 4 day (MTTF) split geared towards a home gym? I've got a power rack, adj bench, oly bar and weights, gonna buy some DB handles, and have a set of Rogue bands. Looking for something simple, i.e. Not a lot of math related lol. Got any ideas? Looking to isolate and build...

Ckdjim‎, Yesterday 04:50 PM
Yesterday, 07:01 PM Go to last post
5 132

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