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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
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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
25 Pages
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Today, 03:38 PM Go to last post
736 291,276

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
90 Pages
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Yesterday, 02:46 PM Go to last post
2,699 633,829

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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06-15-2018, 06:17 AM Go to last post
633 818,051

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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06-13-2018, 01:11 PM Go to last post
516 257,006

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
04-12-2018, 12:55 AM Go to last post
33 18,642

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 1,815,541

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 59,070

Exclamation Newbie to bodybuilding, gaining muscle quickly!?!

So I'll keep it brief. I'm short, 5'6" and pretty skinny. Was a distance runner in high school AND I'm a vegetarian, so you can picture it - small, skinny, lean, small arms, small chests. Only recently, as in last month or so, did I begin to vamp up protein intake to muscle-gaining amounts....

anonbasicfit‎, Today 08:14 PM
0 14

Critiquing this workout routine

I've been on a bro split for a while, and it hasn't been working very well. Deciding it's time to switch to a routine hitting everything twice a week, I'm trying to come up with an upper/lower split that evenly splits everything up. If someone has a upper/lower routine they've found, I would love...

PWestey‎, Today 08:06 PM
Today, 08:06 PM Go to last post
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Need some help to create a good workout program

Hi, I’m a bit new to this website so go a bit easy on me. I am 13 and weigh 113 pounds. I did a bit of researching and found out that my ideal weight should be in the 120s. Well, the thing is that I have enough body fat so you cannot see my abs without me flexing. Is there a way to lower my body...

Apezz1‎, Today 06:50 PM
Today, 07:39 PM Go to last post
3 97

Improve My Routine

I would welcome any ideas about how this routine could be improved, please. Any potential weaknesses, glaring problems, etc... This is 1 of 4 routines I do for about 6 weeks each. I do it 3 days per week. I rest only 45 seconds between reps unless otherwise indicated; 2 min. rest between...

StephenCGreen‎, 06-21-2018 07:27 AM
Today, 07:36 PM Go to last post
6 283

Post Needing opinions on my workout program

Okay getting down to it this would be my regular chest day; Bench - 6/8/10/12 Incline Bench - 6/8/10/12 Incline dumbell - 6/8/10/12 Dips ‘chest’ - 10/10/10 Two veriants of flys - 10/10/10 Now most of my other workouts are similar, with the compound exercises being a pyramid structure.

heathg49‎, Today 05:28 PM
Today, 07:34 PM Go to last post
6 125

I don't think my workout program is very good

Hello good people. So I have been working out for almsost 2 years I think , it started with massive weight loss and now I am basically developing my body. Over the 2 years, I have been seeing results, but not the results that I thought I would see. First of all , I don't seem to be able to...

ShlomiU‎, Today 02:34 AM
Today, 07:33 PM Go to last post
18 480

Some help please?

I am looking to workout 4 days a week and doing it somewhat like this so I can recover and have enough rest and not focus my whole life on going to the gym: Monday: Chest tricep Tuesday: Rest Wednesday: Back Biceps Thursday: rest Friday: Legs and Abs Saturday: Shoulders Sunday: Rest

bruhpro‎, 05-06-2018 12:08 AM
Today, 06:04 PM Go to last post
8 530

How long should a biceps workout session last?

Hello, I'm a newb to weight training, and I'm looking to really develop my biceps. I've been told that I shouldn't train them more than 2 or 3 times a week. I've seen some slow noob gains, but would like to see more and quicker gains, if possible. My goal is more towards biceps hypertrophy rather...

AnonP216‎, Yesterday 03:57 AM
Today, 06:03 PM Go to last post
13 414

Role of Carb Cycling in my routine- help

Question for the masses. I currently am training to become a firefighter. My goals are to be able to lift something heavy, but lift it all day. I want to be able to never stop, and constantly grind. The overall "Strength, endurance, power" motto, you know, the athletes performance. I'm here out...

Sparky1776‎, Today 05:44 PM
Today, 05:57 PM Go to last post
1 26

Talking "beginner"

HI , I am 16(almost 17) years old looking to get an aesthetic physique or a buff physique ,been lifting for about 6 months . I am currently in a Push-pull-legs routine but I feel I am wasting my time since I am not seeing results , Don't know if its because I'am to skinny (Ectomorph AKA "hard...

bcaa5gramaday‎, Today 02:31 PM
Today, 03:52 PM Go to last post
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Today, 03:12 PM Go to last post
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Will this workout routine grow my chest?

Okay so I have been doing this routine now for just over a month now. I am growing and getting bigger, putting on 1 pound a week or just over. One thing I’m worried about is my chest isn’t growing much or very quickly. My left peck is a lot smaller than my right, they have grown a bit but since...

Harveyl12‎, 06-22-2018 02:42 PM
Today, 02:26 PM Go to last post
15 401

Latest frequency study


TAWS6‎, 06-22-2018 10:12 AM
Today, 02:24 PM Go to last post
5 331

First time posting: Ccontinue bulk or cut now? (6', ~176 lbs)

Hey BB Forums! This is my first post on here after months of lurking. I'm 19 and I started focussing on strength training and my diet this past January. I lost 8 kgs before that (to drop from 79 to 71 kgs), and have been gaining muscle since, while trying to minimise fat gains. I've worked...

Ekstremities‎, Today 02:34 AM
7 274

About arnolds blueprint to CUT program

I really like the program from Arnold blueprint to cut, but I'm worried about one thing, why there isn't any exercise for abs in this program? /Glenn

Glennb89‎, Today 12:51 PM
1 102

Critique my workout plan

Hi! Here's what I'm working with: Age: 23 Sex: M Height: 5'6" Weight: 150 lb Fat%: 18-23... actually quite unsure of how those calculators online do it, but this is generally where I'm at.

qwerty11111122‎, Today 11:50 AM
0 65

Question Is periodization important for hypertrophy?

So my goal is to get close to my genetic limit of muscles and get strong while staying natural. So far i have been mostly using linear progression doing 3x5 and 10% back off when stalling. What im wondering is if periodization is very important for hypertrophy (bodybuilders). Lets say i have an...

NorViking96‎, 06-13-2018 05:23 AM
2 Pages
1 2
Today, 11:41 AM Go to last post
30 1,325

Critique my workout

I am 26 years old weighing 210 lbs and 5’7” Approximately 23% body fat. Store fat mainly in the midsection. Much leaner up top by shoulders and chest. I just got back into working out consistently. My goals are to lose fat and become more lean. Size is least important to me. Please review...

bklyncrypto91‎, 06-17-2018 09:10 PM
6 529

Need advice from an experienced lifter.

Hello, I am a kickboxing practioner and in the second year of weightlifting. I am hoping to move up a few weightclasses, and hoping to gain some muscle mass. The thing is I tried bulking but the added fat negatively affected my performance in the ring. I recently came across the idea of body recomp...

thereaper2001‎, Today 09:40 AM
Today, 11:02 AM Go to last post
1 110

Training program

Hi, i workout 4 times a week for an hour and a half each session, and i take nitrotech and eat lots of protein. this is my training program each week: Day 1: shoulders - biceps - abs/obliques Day2: back - triceps - abs/obliques Day3: chest - biceps - abs/obliques Day 4: legs - triceps-...

moreisbetter‎, Today 01:25 AM
6 202

Exclamation Can anyone suggest me a good program for my goal? (srs) (pics)

I was hoping one of the more experienced lifters with better knowledge in this field could perhaps help me out. My goal currenly: In that thread I explain my goals and include recent pictures and lifts. Furthermore i was wondering...

Andre3000FA‎, 06-20-2018 10:53 AM
11 476

Looking for a workout partner.

hi my name is Angelo just joined and looking for someone to work out with in the Richmond Hill area . Need some motivation :)

ang2sweet‎, Today 05:36 AM
1 114

Poll Poll: Bulk OR Cut? Please explain. Photos attached

I just wanna get some valid opinions from the pros in here. I am 5'9 165 pounds 26 year old and i lift a year now 6 days per week. I change my diet from time to time but i always keep it as clean as i can. I just wanna know,do you think i should keep cutting the fat or its time to do a...

leo1991gr‎, Today 01:56 AM
Today, 08:39 AM Go to last post
8 305

Can I Train 7x a week?

Hi I love the gym and days without It I hate it. I Usually train 6x a week Monday Legs Tuesday Chest tris Wednesday Back Bis Thursday Shoulders Traps

PowerJrr‎, Today 07:01 AM
6 165

Anabolic Aliens 5 minute workouts?

I recently stumbled across a YouTube channel called Anabolic Aliens, run by Mike Rosa and some other dude (forgot his name). In short, these workouts are 5 minutes workouts ranging from dumbbell to body weight, which consist of 5 workouts done 1 minute each, for 5 minutes straight. My primary...

TOWTRed‎, Yesterday 09:36 AM
9 253

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