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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 07:53 AM
152 Pages
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4,533 587,847

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
19 Pages
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Yesterday, 10:53 PM Go to last post
549 153,017

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
14 Pages
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Yesterday, 03:59 PM Go to last post
410 163,844

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
21 Pages
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09-23-2017, 01:40 AM Go to last post
613 717,966

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 01:07 PM
82 Pages
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2,444 549,521

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 1,583,808

Arrow Sticky Thread Sticky: General Forum Rules

Welcome to the Bodybuilding.com 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 46,064

Thumbs up Results!

Looking for advice here since I am a novice and finally starting to get back into weightlifting. I know it is cliche but I want results fast and only have a set of 45LB dumbbells (a piece) with a 12 way adjustable bench and doorway pull up bar. I will be eating about 2500 calories a day as clean as...

Liftingbroski‎, Today 09:38 AM
Today, 11:38 AM Go to last post
2 89

Bench presses?

I'm 50.. never worked out.. but I do now have a bench press, I can bench about 100, 70 pound presses or I can bench about 50, 100 pound presses.. which one will build mass the best? Thank you

Blkcloud1‎, Today 08:26 AM
Today, 11:36 AM Go to last post
2 100

Doing back Excercise after shoulder and arms

Hi I want to ask if there are any muscles involved doing the pull-up (wide front pull up - close grip -chin up) which also worked when you do perform biceps, triceps, and shoulder exercise? In other word is it ok to do back exorcise after doing shoulder and arm exercise the day before?

Mohsenfff‎, Today 02:09 AM
Today, 11:33 AM Go to last post
9 172

"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
202 Pages
1 2 3 4 5 ... 202
6,052 872,526

Let's gun for 150,000 Pull-Ups again in 2017!!!

We got 112,995 in 2015, but we only got less than 75,000 in 2016. Bad year. Let's try gunning for 150,000 again! 2016 (less than 75k, horrid): http://forum.bodybuilding.com/showthread.php?t=170072913 2015 (112,995): http://forum.bodybuilding.com/showthread.php?t=165798171 2014...

JustBulk‎, 12-31-2016 09:48 PM
36 Pages
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Today, 11:15 AM Go to last post
1,054 128,417

2017 Squat Challenge - Shooting for 165,000

HAPPY NEW YEAR!! Well we made our goal last yr and then some :D For last years ref: http://forum.bodybuilding.com/showthread.php?t=170040683 This years goal was moved up 10,000 to 165,000. I like Partyrocking's rules the best, so we will stick with those.

Squid24‎, 01-01-2017 03:43 AM
54 Pages
1 2 3 4 5 ... 54
Today, 11:13 AM Go to last post
1,598 109,516

6 Day Split for mass gain?

Hello everyone, This is my first post here. I'm bodybuilding since april 2016 and i lost 33kg's during the first 6 months and at the moment i gained 4kg's since (muscle gains). I went from a fat percenatage of 40% to 18.2% at the moment. My weight is 89kgs at the moment. I used to do a 4...

StarJuice‎, Yesterday 10:17 AM
Today, 10:24 AM Go to last post
4 230

Wink How much mass can pushups add?

Can push ups give me a massive chest with a lot of muscle mass or do they only tone and give your chest a little bit of muscle and then plateau you.

Cytoplasm92‎, Today 06:04 AM
Today, 10:23 AM Go to last post
3 146

Totally new to this, not feeling the chest burn.

Hi all, I am totally new to weightlifting. Started out with two 25 pound dumbells and a bench. Check vids online for proper form. Did 4 sets of 10 reps dumbel bench presses and incline bench presses. But although I got noodle arms towards my last rep (yeah...I know...) I don't feel my...

freakoutX‎, Today 10:12 AM
Today, 10:18 AM Go to last post
2 75

What body is the best for general fighting?

I'm thinking about starting up kickboxing when I go into college next year and I'm curious as to the answer to some of these questions What level of strength is the best for fighting? Which exercises are best for increasing the power of your punch? I know that if you lift too much it will...

vahanb‎, 05-12-2009 10:28 PM
Today, 10:09 AM Go to last post
10 15,495

Anyone else not able to click on links to exercises in the programs anymore?

I know I have been able to click on the exercise links in the training programs in the past. Over the last few weeks, when you try clicking on an exercise in the programs, Livefit, Rewired, Shortcut to Size, etc...there are no longer links to the exercise...Anybody else notice this and/or if it...

Chandabb‎, Today 07:20 AM
Today, 08:06 AM Go to last post
1 72

Question Senior advice for my workout plan

Hey everyone its been awhile almost 3 years since i seen the gym but im making that change now and im truly serious and dedicated and self motivated to do this. Im 29 years old 6f. 2in. Tall 329lbs and 35% body-fat my goal is to loose 90 pounds but at the same time build muscle and really fourm my...

BigBoyToFit88‎, Yesterday 07:03 PM
3 121

Thumbs down *Squat Challenge*

http://www.huffingtonpost.ca/kathleen-trotter/genetics-and-fitness_b_3661649.html I thought I would do some research to see if I could find out WHY people do these silly squat challenges and nothing else and I came across this article... My coworker is currently doing this and asked me to do it...

bigblockchevy‎, Yesterday 09:28 AM
Today, 07:29 AM Go to last post
4 197

Tom Mutaffis 3-Day Split

I have seen a number of posts lately regarding 3-day training splits and wanted to share a program that I put together which has worked well for me. Monday: Pulling (Back/Biceps/Deadlift) - Deadlifts (3 sets) - Chins (3 sets) - One-Arm Dumbbell Rows (2 sets) - Close Grip Pulldowns (2 sets)...

TomMutaffis‎, 11-12-2009 06:12 AM
28 Pages
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838 513,780

Workout Program for Cutting for Female with Heart Enlargement and High Blood

Hi. Do you have a good suggestion for a female who is new to lifting? Doctor said she could exercise but not with high intensity and heavy. I am planning to make her do Novice routine like fierce 5 but I will adjust the reps to 3x8-10 instead of 3x5. What do you think?

dency45‎, Today 03:34 AM
1 103

Help with heavy programs

So I'm relatively new to lifting and have been using the Starting strength program. I'm at the point where I'm lifting relatively heavy. I'm just using my school gym as I'm still in high school but the 'trainer' who maintins in the gym was insisting that I dont go any heavier as supossedly lifting...

Claudealin‎, Today 02:09 AM
2 132

Cutting routine for female

Heya guys. My lady has decided that she wants to join me lifting, hoorah! She has a bit to cut down, estimate at 35% bf currently, but the only way I'll get her to actually stick to exercise is for her to lift with me. I am running Fierce 5 intermediate; with lower weights, would she be able...

partydave‎, Yesterday 11:51 PM
Today, 01:50 AM Go to last post
2 134

Arrow I'm not sure what I should continue doing

So I've been going to the gym for maybe a bit less than a year and I've been very inconsistent with sticking to either bulking or cutting and keep switching between the two I'm a 17 year old male, weigh 87kg and I'm 190 cm tall I've been constantly switching between bulking and cutting I...

Golden30State11‎, Yesterday 08:33 PM
1 156

Arrow Ivysaur 448?

Is this a good beginner program? I want the program I follow to be more muscle mass/aesthetics related than strength related and this was recommended. I don't think SS/SL are good fits since they build strength but aesthetics wise they lack hard and in All Pro weight isn't added nearly enough for...

BraedenKK‎, Yesterday 05:43 PM
Yesterday, 08:33 PM Go to last post
1 159

Question Babylover's Starting Strength Arms in workout

Hey guys, i have been lifting for 4 months with a personal trainer, with no progress in strenght, doing 4x15 in everything sometimes even 20 reps, so ill be starting Babylovers Starting Strenght tomorrow and i have a question. What exercises should I do to work my shoulders biceps and triceps, i...

Reinhartt‎, Yesterday 04:53 PM
Yesterday, 08:27 PM Go to last post
6 140

Recovering Addict -- Getting fit again

I'm a recovering addict. I used to be an extremely strong and built powerbuilder. That was until drugs took me under and ruined my life. Im now a lot fatter and less muscle toned. I also have very short endurance and my body is super tight from lack of movement. Possible nerve damage makes...

BradLeex‎, Yesterday 04:03 PM
Yesterday, 08:08 PM Go to last post
1 155

What Muscles to work during split

So I'm looking into doing a split workout program and was wondering what were all the major muscles that should be hit. So far I know of back, shoulders, chest, biceps, triceps, and legs. Am I missing any of the muscle groups and for legs which parts of the legs should be focused, thanks.

sallen12‎, Yesterday 03:05 PM
Yesterday, 07:37 PM Go to last post
4 175

Knee injury. workout help

Hey guys, So I injured my knee a few days ago and can walk mostly ok now but theres a decent amount of pain in and around the knee as well as difficulty in completing extending and bending my leg at the knee joint. Im going to the physio tomorrow to get it checked and see exactly whens going on...

gainoot‎, Yesterday 01:12 AM
Yesterday, 07:08 PM Go to last post
2 178

Just started Push/pull..

So for awhile I've been doing a typical "bro" split, but lately I've been wanting to loose some weight. My Fiance is in the Air Force and she constantly want's to run...so I've been running also. Decided to try to get back down to my happy 240ish weight. I started doing a 6 day a week...

Archaic2021‎, Yesterday 11:50 AM
Yesterday, 06:32 PM Go to last post
1 136

Stuck in same weight

I am a 19 year old weighting 183 trying to bulk up to 205 till February. I finished my cut at the end of July weight 175lb. two months later i am weighting 183lb. i calculated my MBR to be 2800 and i am consuming 3000 calories. I have been fluctuating from 183-185lb for the past 3 weeks. Any...

ERAesthetic‎, Yesterday 10:25 AM
Yesterday, 05:49 PM Go to last post
4 199

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