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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
200 Pages
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5,974 781,858

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
92 Pages
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2,751 657,095

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
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08-11-2018, 06:10 AM Go to last post
778 326,095

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
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08-09-2018, 05:02 PM Go to last post
643 843,334

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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08-07-2018, 05:09 PM Go to last post
532 281,828

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
07-30-2018, 01:48 AM Go to last post
35 29,786

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 1,869,184

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 62,973

Fierce 5 - changing rep ranges

Is it okay if I change the rep ranges for the big compound lifts (Squat, bench, Romanian deadlift, pullup, overhead press) to 10 reps instead of 5?

ManOfGod1994‎, Today 11:04 AM
4 64

5 to 8 volume autoregulated progression

Here's an idea for a progression method for all lifts (assumes training 2x a week per bodypart) In each session: 1. Use the same weight for all sets of a particular exercise... 2. Maximum of 5 sets per lift 3. Minimum of 5 reps per set. Maximum of 8 reps per set. 4. Maximum of RPE 9 in each...

SuffolkPunch‎, 07-27-2018 10:45 PM
20 761

Training Plan Advice

Has anyone got any advice on which would be better: Having separate strength and hypertrophy days Starting every session with 1 or 2 strength exercises and then finishing with hypertrophy work My main aim will be to add on muscle mass whilst trying to get stronger, obviously I will be in a...

AdamThorley4‎, Today 12:29 PM
0 33

Full Body 6 Days/Week Workout

Hi there, I have recently started doing a 6 days a week training program that has me doing full body every session. The concept is that you train your whole body in each workout but with a much lower intensity that you should not be sore the next day. Going at around 70-80% intensity for all...

HOOMY903‎, 07-25-2018 06:44 PM
2 Pages
1 2
Today, 11:46 AM Go to last post
47 1,849

Went from Fat to Ripped in 6 months - Discussion on intense novice lifting routine

Hey guys, I've recently introduced myself in the forums - If you're unfamiliar with my story, I went from fat (190lbs, 27%bf, 5'8) to ripped (145lbs, 10%bf, 5'8) in a matter of six months and has received some coverage online as...

bholagabbar‎, Today 09:43 AM
Today, 11:38 AM Go to last post
7 163

Fierce 5 bench press stalling at 55kg

So i finish 3. Week on fierce 5 novice, i will start 4.week. Before i start fierce 5 i did icf 5x5 and stronglifts for long time But my lifts didnt increased on bench, i kept stalling at 55kg. But monday i did bench press for 52 kg and friday i did 52 kg again but this time the lift was harder...

emrey09‎, 08-07-2018 04:27 AM
2 Pages
1 2
Today, 11:10 AM Go to last post
44 926

Need advice please

I am only 2 months into lifting weights and after searching the internet it feels like information over load. I was hoping someone could share with me a push pull legs routine. Also which is better for building muscle. Flat sets like 3x12 or should I be trying pyramid training 4 sets of 12,10,8,6...

Frandog30‎, Today 11:04 AM
Today, 11:04 AM Go to last post
0 49

Question about resetting on fierce 5 beginners

The fierce 5 beginner's sticky states that when one has stalled, to drop 15% of the weight. This seems an excessive amount for those with decent upper body lifts. I'm currently benching 200lb+, and a reset on bench would mean that I would drop at least 30lbs. At a progression rate of 5lb/week...

dzd17‎, Today 11:03 AM
Today, 11:03 AM Go to last post
0 47

Lightbulb Same volume distributed in a week?

I normally workout 3 times a week doing 7 exercises per workout and 4 sets of each exercise. My question is: if Instead of doing the same exercises and sets in a 3 day split, I do them 5 days a week (of course less exercises per workout) will it affect my gains? Goal is to put some mass right now....

Nicolas000‎, Today 09:12 AM
3 91

Honest advice with less flame please?

Hey there. New to the site. I know the workouts I’m about to post will be heavily scrutinized and that’s ok, its why I joined. I haven’t really looked up much for workouts and have always just done my own thing. But I think it might be time to get some advice. So I typically work out during...

95flex‎, 08-14-2018 10:13 AM
9 343

Arrow Workout Programme with a time restraint

Hey I'm a doctor who works regular weekends and night shifts, and have found it very difficult during my working career to stick with a programme due to time restraints. Most programmes don't have flexibility to miss a day, and most seem to take 45 mins to an hour. Can anyone recommend a...

HarenJ‎, Today 08:29 AM
1 62

Help creating a workout program

Hello everyone, this is my first post here and I am coming here simply just looking for some help. I am 20 years old and recently retired as an offensive tackle from college football due to head injuries. I have been working out for 10+ years and am very competent in the weight room. However since...

Tjax67‎, Yesterday 07:10 PM
Today, 08:53 AM Go to last post
5 206

Best Novice program for strength gains?

I heard fierce 5 is good but also heard 5/3/1 is giving people some insane strength results also. What do you guys recommend and do any of you guys have experience with a novice program that can give some insight?

Raymond63‎, Yesterday 10:56 PM
9 213

Which accessory exercises to add to Stonglifts 5x5 for upper body mass?

I have just started StrongLifts 5x5 this week. It is the first program I have followed, having messed around in the gym the past year with no real gains. I have been doing chin ups with my first two 5x5 workouts. What other exercises should I add to the routine? I would like to add dips however...

gggjones‎, Today 04:12 AM
8 170


Hi Guys, I have recently started doing my own work outs at home: Sunday - Legs/Abs Monday - Chest Tuesday - Back/Abs Wednesday - Arms Thursday - Shoulders/Abs

GJM753‎, Today 07:34 AM
Today, 07:50 AM Go to last post
4 98

5 3 1/ PHAT Hybrid Routine... Amazing!

Hey guys, I've been getting a lot of messages asking for my routine. I've also been getting a lot of good feedback from people saying they've used it and said I should make a thread on it so I thought I would. My stats (Currently): Height: 5'6" Weight: 167lbs BF%: 8-9% Current lifts are in...

BL17‎, 10-07-2013 12:56 PM
4 Pages
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94 66,690

Question Unaware how to progress

Might’ve asked before but idk where to find the post. Btw i’m 15 Let’s say I have every dumbbell up to 60s but without 55’s and 45’s I dumbell floor press with 60s 3x8 But I decided to do 3x10 cause well i have to progress. Is this fine idk how to progress. Just add more reps once i reach...

TLWeight‎, Yesterday 03:36 PM
Today, 05:02 AM Go to last post
4 165

Hi guys and girls, i have some question about training. Mainly to do with frequency!!

Hi, so i have been lifting for about 1 year now. i recently turned 17. And i've been messing around with training all my muscle groups and parts, at least 2x a week. But i wanted to hear from you guys, would you recommend high volume or high frequency? IM natural btw <3

DigitalXXX‎, Yesterday 04:24 AM
2 Pages
1 2
30 460

Vacation training suggestion

Hi guys, I returned back home yesterday after an awesome 5 days break for The beach, I feel regenerated and very fit, and Now i'm undecided on how to workout, in Your opinion what is better between 1h stationary bike Vs 30 minutes stationary bike + some bodyweight exercises? My gym is closed and...

KalElLoco‎, Today 04:47 AM
Today, 04:47 AM Go to last post
0 75

Please help to tweak my full body routine

Hi, Below is the full body routine I'm following 3 times a week. I feel like I'm doing too much bench press, particularly in workout 2. I think for a male this would be more preferable/enjoyable but as a female I'd like to substitute with something else with focus on arms/shoulders. Do you...

chocheaven‎, Yesterday 03:56 AM
11 272

Best Program for a Skinny Fat Beginner

Any suggestions please? Just doing calorie deficit (-500 of my TDEE)

Zaratras‎, Today 01:31 AM
4 170

Would it be okay to add Plyometrics to Jason Blahas 5x5 program?

Would it be okay to do the squats at the end of the workout and do plyometrics before the squats? Or could I do all the upper body stuff and then play basketball and do the Plyos/squats later? Or modify the program more in to like a 6 day Upper/Lower I’m not worried about having to spend more time...

user029‎, Yesterday 10:33 PM
Today, 03:58 AM Go to last post
1 103

How much should I start my deadlift

So I have been in the gym for 7 months now, I always train my back. But my back is a lot stronger. I have never tried deadlifting because I was afraid that I will hurt my spine, I really want to try it. What weight would you recommend me. (I have never squatted behind back either. I only do goblet...

kindanewbie‎, Yesterday 03:05 PM
Today, 02:48 AM Go to last post
3 168

3 Month Muscle Mass Gain but Fat Burn Questions

Sorry this is my first thread post here so I don't know if I'm doing it right or if it's a dupe thread, so please steer me in the right procedure if I'm doing it wrong. So I've been bulking muscle since Jan 2017 and been making steady but slow progress. Originally I only wanted to bulk muscle...

jkpel‎, 05-29-2018 03:44 PM
2 Pages
1 2
Today, 02:25 AM Go to last post
41 960

Workout planning?

Hello there! I've been using MFP to track my calories and macros since the ending of December of 2017. Ever since then, I've set a goal of 1500 calories per day and for the most part I've been quite successful at maintaining it. However, I'd like to step it up a notch and start gaining weight by...

gbarrostomas‎, 08-14-2018 01:19 AM
Yesterday, 11:55 PM Go to last post
6 194

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