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Forum: Workout Programs

What workout is best for your goal?

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  1. Post your workout journals online so others can see what you are doing and follow your progress!

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  2. Discuss Olympic lifting and your personal programs.

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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
104 Pages
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3,116 1,533,426

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
4 Pages
1 2 3 4
05-31-2023, 12:52 AM Go to last post
94 505,706

Sticky Thread Sticky: AllPro: A Simple Beginner's Routine part VII

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

nightanole‎, 11-07-2020 06:13 AM
33 Pages
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05-28-2023, 04:14 AM Go to last post
966 469,967

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
26 Pages
1 2 3 4 5 ... 26
05-14-2023, 08:52 AM Go to last post
760 1,073,743

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
25 Pages
1 2 3 4 5 ... 25
05-09-2023, 03:20 AM Go to last post
722 1,645,488

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
10-20-2022, 11:49 PM Go to last post
1 17,611

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 74,494

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 3,423,211

Exclamation Is This Arnold 5 Days Workout Plan Okay?

So I am working out 3 month, I want to go on this Arnold working plan is it okay? I am 15 years, Monday & Thursday - CHEST BACK Tuesday & Friday - SHOULDERS UPPER ARMS FOREARMS Wednesday - Legs on chest there is 7 workouts 5 sets and 8-12 reps On back there is 4 workouts 5 sets 8-12 reps...

Mumlaa7‎, Today 04:28 PM
Today, 07:36 PM Go to last post
4 134

Advice on novice / intermediate transition

Hi all, long time lifter until COVID and then my daughter being born. 2 yearish layoff so ran fierce 5 as a novice to try and get some structure back. 6ft 2 male 29 YO. Over 6 months (okayish diet with some setbacks due to new job/long term neck problem). Weight 89kg - 95kg. Bench 3x5 - 60kg...

BravoIndiaGolf‎, Yesterday 11:32 AM
Yesterday, 11:44 PM Go to last post
10 269

Question Chest overtraining

I’m 14 and I’ve been going to the gym for about almost 7 months now I think. I have a personal trainer who has helped me build my program. I’ve been stuck on bench press for a very long time now. Either I don’t progress or i regress. My push program: Bench press 50kg Incline press 17,5kg Chest...

Augustnhj‎, Yesterday 05:25 AM
Yesterday, 09:56 PM Go to last post
5 198

Cut on Fierce 5 Upper Lower

Do you just keep doing the progression as on a bulk or should some changes be made? I'm 1,71 m and 83 kg and want to cut to 75 before going back to bulking again.

Voyager92‎, Yesterday 12:26 AM
Yesterday, 05:28 PM Go to last post
2 171

Thumbs up Help with a hardcore leg workout (growth)

Ive been working out for 10 years give or take so you can be hard on me. I have a very good upper body because i do alot of calistenics. I also have decently strong legs but they arent big enough to my liking (2 plates each side front squat). I was wondering if you guys had a killer workout or...

HommeFougere‎, Yesterday 05:17 PM
Yesterday, 05:17 PM Go to last post
0 98

Recommendations For Splitting-Up These Full-Body Workouts?

I've been doing a kind of amalgam between Fierce 5 Novice and Starting Strength Novice, with a couple of my own additions tacked-on. Full-Body Workout "A": Squat: 5x3 Bench Press: 5x3 Deadlift: 5x3 Reverse Fly (cable), Face Pull, Cable Row (straight bar), or Kroc Row: 8x3 Standing Calf...

Michiganian‎, 06-05-2023 11:05 AM
Yesterday, 02:52 PM Go to last post
11 486

3 days workout for aesthetic

Do you think it looks good? Would you change something? MONDAY: UPPER. A1. BENCH PRESS 3 x 8-12 A2. SEAL ROW 3 x 8-12 B. 12 PUSH UPS & 12 INVERTED ROW 1' OF REST AND REPEAT UNTIL I CAN'T DO THIS AMOUNT OF REPS. C1. CABLE PULLOVER 3 x 15-20

Trunks97‎, 05-10-2023 05:30 AM
Yesterday, 01:53 PM Go to last post
13 1,239

Trying to get weight

Hey guys I'll try keep this short. I'm 31, naturally built pretty good, getting lots of compliments on this week off after training for only 2 months and gaining no damn weight. I'm 5'6, 137lbs. I do construction, but now supervising, so finally got enough energy to put on the size I've been...

Laner1991‎, 06-06-2023 04:05 PM
Yesterday, 09:39 AM Go to last post
7 227

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velentina2502‎, Yesterday 12:44 AM
Yesterday, 12:44 AM Go to last post
0 76

stretch marks?

Is it normal to get stretch marks when your lifting?

lobsterhands‎, 03-13-2002 06:51 AM
06-06-2023, 05:51 PM Go to last post
4 736

Muscle maintenance during injury recovery

Hi, My apologies if this is the wrong forum or format. I'm pretty new to bodybuilding, about 1-2 years. I've recently gotten myself a rotator cuff injury and my physio has restricted me to a 22.5kg bench for 20 reps for the time being instead of my usual incline, flat and fly's. I'd usually...

Aerich25‎, 06-06-2023 02:30 PM
06-06-2023, 03:54 PM Go to last post
3 198

Please advise my routine

I did not do much research and just do what seemed right along with some lifts that I did as a teenager from football. Iv been doing this routine for a couple years now. On average twice a week. Can people advise what parts of my body I am neglecting. NOTE: I’m not big on lower body I do...

Toader45‎, 06-02-2023 01:13 PM
06-06-2023, 05:16 AM Go to last post
12 705

Dips in PPL

I've been following various PPL splits over the past year or so (vikings most recently). Edit: To clarify, I run the PPL part of his ULPPL split as a regular PPL. I really enjoy dips ("proper" dips rather than tricep) and was wondering how these could be incorporated into something like...

DrDumbbell‎, 06-05-2023 02:43 PM
06-05-2023, 11:11 PM Go to last post
2 225

Bench press holds

1.Can 3 position down mid and upper in bench press build up strength trough full range of motion because STRENGTH TRANSFER, lets say you do 3 positions x 3 iso hold for weight you can comfortable hold for ten seconds lets say your 10 sec. max is 100 kg you start with 90 kg add 1 kg weight every...

getriba‎, 06-04-2023 08:36 PM
06-05-2023, 12:42 PM Go to last post
3 260

Mike Mentzer "Heavy Duty" Style workouts

I was talking to John Heart the other day on facebook, 2013 Mr. America Natural... He basically has been using heavy duty style training his entire career. Going to give it a shot and post results, anybody familiar with this type of training and use it exclusively? Thanks.

JonStorm500‎, 01-24-2018 12:06 AM
06-05-2023, 05:49 AM Go to last post
14 3,968

Best Ad Networks For Publishers And Bloggers In 2023

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velentina2502‎, 06-05-2023 05:11 AM
06-05-2023, 05:11 AM Go to last post
0 147

Advice on my program and how to move forward

Ill start by my history.. I'm 30 right now, got into lifting at age 27, i was very skinny, and I'm currently still very lean, not super lean but more a narrow body type. So i want to be a little wider. I started out at 27, weighing 78kg (171lb) at 6'2'' I got to around 87kg (191) at 6'2''...

SiMON2g‎, 06-04-2023 07:25 PM
06-04-2023, 07:25 PM Go to last post
0 171

Post What do you guys think of my workout split?

Upperbody (Chest, back, Bicep, Tricep, Front delt) Barbell benchpress 3x8-10 Shoulderpress 3x8-12 Bicep Isolation 3x12-15 lat pulldown 3x10-12 Cable chest flies 2x10-12 Tricep Isolation 4x12-15

elvertoo‎, 06-03-2023 02:47 AM
06-04-2023, 11:10 AM Go to last post
5 497

Start transforming your body and mind today with daily push-ups!

Have you ever stopped to think about the incredible benefits that push-ups can bring to your body and mind? If you're looking for an efficient way to strengthen your muscles, increase your endurance, and improve your overall health, push-ups may be the answer. In this article, we will explore in...

UrianBalhego‎, 06-03-2023 05:19 PM
06-03-2023, 05:19 PM Go to last post
0 199

Top 3 Most Chosen Best Ad Networks For Entertainment

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velentina2502‎, 06-03-2023 01:23 AM
06-03-2023, 01:23 AM Go to last post
0 206

Is this workout split a good way to hit each mucle 2x per week ?

Hello everyone is this workout split a good way to hit each muscle 2x per week : chest and triceps back and biceps shoulders legs rest repeat If so please let me know, if not then can you please give me suggestions ?

tudare‎, 06-02-2023 05:10 AM
06-02-2023, 10:56 AM Go to last post
6 430

Smile Best PPC/CPC Popunder Traffic Ad Networks for Publishers and Bloggers

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velentina2502‎, 06-02-2023 01:11 AM
06-02-2023, 01:11 AM Go to last post
0 169

Low RPE high volume

RPE 6 with the following: BB Flat bench 6x10 DB Incline: 4x10 Extensions (Incline and Lying): 3x12 each vs RPE 8.5 with half or two thirds the above volume.

AD1985‎, 05-31-2023 08:54 PM
06-01-2023, 02:25 PM Go to last post
5 369

"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
277 Pages
1 2 3 4 5 ... 277
06-01-2023, 01:26 PM Go to last post
8,282 2,431,953

Question Please rate my weekly "routine"

Hi would really appreciate any advice, I feel like after looking on here I'm doing too many exercises? I'm definitely not making very fast progress but half of that is down to me not following a diet very well, I definitely struggle to hit maintenance levels on my calories. Age: 31 6ft 2in,...

Esrah‎, 05-30-2023 03:44 AM
06-01-2023, 11:31 AM Go to last post
8 603

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