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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:http://forum.bodybuilding.com/showthread.php?t=4195843 Part 2:http://forum.bodybuilding.com/showthread.php?t=133395553 Part 3:http://forum.bodybuilding.com/showthread.php?t=147447933 Part 4:http://forum.bodybuilding.com/showthread.php?t=155009423 Part...

nightanole‎, 10-05-2015 08:53 AM
263 Pages
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7,880 1,137,543

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 02:07 PM
99 Pages
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2,942 884,575

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
32 Pages
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11-14-2019, 08:31 PM Go to last post
939 618,784

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
23 Pages
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11-11-2019, 05:58 AM Go to last post
665 512,060

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
23 Pages
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10-29-2019, 11:49 AM Go to last post
681 1,069,714

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
3 Pages
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09-06-2019, 01:41 AM Go to last post
72 152,209

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 08:29 AM
11-21-2018, 08:29 AM Go to last post
0 40,575

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 2,321,966

Need help with programming for bodybuilding

I've done SL 5x5 for many months now just to get myself some basic strength. I was wondering what program would be recommended for beginners for bodybuilding. I understand bodybuilding is higher rep and about aesthetics, but I wasn't sure what programs there are out there for that stuff like how...

whd7524‎, Today 05:30 PM
2 134

Need advice

What advice do you have for programs, diet and workout all rolled into one. Been working for over a year and I am in good shape but I do not gain size. My week usually consist of: 30 minutes physical training at work. (1 min work 1 min rest hiit. Pushups, ab work, body weight squats ect. ...

JerryToft‎, Today 05:49 PM
Today, 10:55 PM Go to last post
1 123

Are my overhead & bench press numbers lagging?

After 11 months of working out, 6 months of regimen, and 3.5 months of Fierce 5 Novice, my main numbers are: Bench: 120 -> 160 OHP: 65 -> 100 Deadlift: 130 -> 250 Rows: 95 -> 120

schoolstrength‎, Today 02:13 PM
5 219

Are these considered broscience now? (srs)

Aight brehs I've been out of the game for a few years and am kicking back into heavy lifts again. Feels like every few years, all of the past strategies are considered broscience that don't work. SO. Ima just list them out, and y'all tell me what actually was true all along, and what straight up...

thebeginning88‎, Yesterday 12:38 PM
19 786

Advice for intermediate to build more muscular body

Hey i wonder with which exercises i should start according to my body type and the level of advancement that i have made (i will post link to images below) I used to workout at gym for more than 2 years with breaks then i stopped and started climbing on boulders. Now i want to go back but I...

OmgLOok‎, 11-11-2019 11:51 AM
Today, 09:26 PM Go to last post
15 1,366

Question Is it true you go catebolic if doing more than 60 min cardio?

Or is it an incorrect myth. An article says "if you're not a distance runner, anything over 60-70 minutes per day is likely counterproductive" and "performing too much cardio will put your body in a catabolic state and burn hard-earned muscle." I want to really speed up my cut, on the...

peterm28‎, Today 08:35 PM
Today, 08:35 PM Go to last post
0 100

Intermediate/Proficient Lifter - Feeling Lost

Okay, so I have been following basic routines for the last 3 years. I've put in solid time, I've built an awesome physique and now I have no idea wtf to do. Strength wise, I fall in the Intermediate / Proficient category. My deadlift and row is proficient, and my ohp too. But, my bench / squat are...

thatgingerbeard‎, 11-13-2019 06:20 PM
24 2,208

First attempt at programming, new to periodization

Tear me a new one, people. I tried to construct a routine for myself using a bodybuilding style pendulum training template, using set and rep schemes not-so-loosely based off of the Bare Bones U/L program which I’ve been following for a while. Am I doing it right? Mesocycles last 1 week and...

Xpiro‎, Today 05:04 PM
Today, 06:53 PM Go to last post
8 221

6 Feet 8 205 pounds Need Advice pls

I'm relatively new to bodybuilding and I've started going about 5 days a week for a couple weeks. I've noticed my friends I always go with are gaining muscle but I have't changed at all. We do the same exercises which is frustrating. Can anyone give me advice on, programs, form, technique, etc.......

MrFearless‎, 11-14-2019 02:41 PM
Today, 05:52 PM Go to last post
6 684

Post Rate my workout for Size and strength

Noteworthy: - The weights for the exercises are set heavy so that I can only possibly push out the reps given, and no more. - All exercises have a 3-minute rest period unless otherwise stated. - Warm-up before all days is static stretching, ~70 high knees and ~70 heel kicks. - Cool-down after...

Nuthead007‎, Today 03:36 PM
9 211
Today, 05:03 PM Go to last post
0 120

Post Gaining phase plans and program

Hi guys, Wanted to ask if you could share your opinions on my future plans, starting January. I am now finishing a cutting/fat loss phase where I have gone from 202 lbs down to 180 in the course of 17 weeks (I am 6 foot 1 if it matters). It it/was not my first cut. I am planning to go down...

IvanNorge‎, Today 01:19 AM
1 366

Is it normal not to sweat a lot while weight training?

I sweat like crazy while running, usually starts after 5 mins til the end of the run, yet not too much while weight training, even though I push myself to max, I sweat just barely. Is that normal?

Kasim7‎, Yesterday 10:07 AM
Today, 04:20 PM Go to last post
3 598

What’s my Body Fat % Percentage

On my profile picture

UserSSO‎, Today 02:36 PM
2 192

Percentage Training Progress, Need Help

Included I have a picture of a typical 1RM percentage chart. The numbers I filled in are my current percentages of my 1RM, 235. I hit my 1RM a month and a half ago maybe, and since then have been trying different things on the bench, not really following any sort of program. This is my first big...

Fritchard‎, Today 11:57 AM
Today, 02:28 PM Go to last post
2 239

Choosing goals and a new program

Hey Guy's, First my stats: 30 years, height 173 cm ( 5 feet 8 inches), 74 kg (163 pounds). My 1 Rep: Bench press: 100 kg (220 lbs), squat: 120 kg (265 lbs), deadlift: 130 kg (286 lbs, dont have more grip, overhead press 60 kg (132 lbs). Goals: More muscelar body. Want to do more...

DannyVer‎, Today 01:34 PM
Today, 02:02 PM Go to last post
2 187

Fierce 5 Progression Question

I've been doing this routine for a few months and it's just now occurred to me that I may have been progressing incorrectly and want to be sure. The original post says to increase upper body and lower body lifts by 5 and 10 lb respectively every week. I took this to mean that you repeat the lift at...

Envoyy‎, Today 01:21 PM
6 217

Looking for a higher rep, lower weight program

I've been running Strong Lifts 5x5 for about 1.5 months. I have a labor intensive job that's interfering with my workout. Thinking about trying something with a little less intensity and a little more volume. Would the SL program coupled with a different set and rep scheme be good? Something like...

johnnypotseed‎, 11-18-2019 12:49 PM
Today, 11:22 AM Go to last post
12 975

Beginner (skinny fat) frustrated with lack of progress on allpro...help!

So I've been following allpro workout for about 5-6 months now, and been trying to do all right things, e.g. diet, sleep. The first month or two may not count because I was doing other workouts on rest days and so my muscle were tired. Weight 135 -> 150 lbs. I get ~2400-2600 cals/day. Easily...

lazylarry99‎, Yesterday 09:32 PM
Today, 08:36 AM Go to last post
4 422

Question Can small guys get "big" from lifting light weights?

Hey guys, I've been doing the 5x5 stronglifts program for about a year now and haven't noticed much difference. Each time I am going to the gym, I am lifting as heavy as I can for my 5 reps on each exercise (squats, deadlifts, overhead press, bench and weighted pull ups broken into 2 days.) I...

jackotheclown‎, Yesterday 02:07 PM
Today, 08:10 AM Go to last post
11 661

How do I convince my parents to let me get a gym membership and drink protein shakes?

I'm a 15-year-old girl (120lbs and 5'6) and I want to gain muscle. I've wanted to get a gym membership for a while now, but my parents keep saying I can't. I currently do a fitness program 2 days a week, but it doesn't make me any stronger. What I'm doing now costs $90 per month, and a membership...

heyimtired‎, Yesterday 07:42 PM
16 593

Should I continue strong lifts or join powerlifting gym?

Hello everyone, I've been doing the Strong lifts program for a few weeks and am stalling out. My stats are: 27, 5'7, 140lbs, Bench Press 185x5, Squat 190x5, Deadlift 225x5. I just stalled out for the first time this past week and not sure if I should continue the stronglifts program or join this...

teebaby323‎, 11-18-2019 04:06 PM
Today, 02:40 AM Go to last post
12 774

Post (Home Workouts) Need help getting back on track

Hello everyone, Here's my story I'm 26 years old, 170cm(5'7"), currently 81.2kg(179lbs) 27% BF I'm not new to working out, I've been working out since 2015 and I was at 69kg, 15~17% bf until mid 2018. my downfall started around that time, due to extreme stress and depression, I stopped...

ibra93exe‎, Today 12:49 AM
Today, 12:49 AM Go to last post
0 336

Question Rotating Exercises?

Maybe that isnt the right word but all i mean is this: so lets say you do chest on Monday and you do 3 exercises for upper,middle,and lower parts of the chest Monday: #1-dips #2-bench press #3-incline BP is it better to rotate those exercises every time you do them? so like this instead:...

ThatJeffery‎, Yesterday 09:27 PM
Yesterday, 09:43 PM Go to last post
1 355

Bulk or Lean Bulk?

My goal is to hit a 315 power clean and 600 deadlift at around 185lbs, then lift 1x a week to maintain and spend the rest of my time on MMA. Maxes are 385 squat, 235x5 bench, 470 deadlift at 195lbs after 13 months of lifting. About 4 of those months were wasted trying to cut or missing weeks from...

mobp‎, 11-12-2019 01:37 PM
Yesterday, 09:42 PM Go to last post
5 837

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