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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 VII

Part 1:https://forum.bodybuilding.com/showthread.php?t=4195843 Part 2:https://forum.bodybuilding.com/showthread.php?t=133395553 Part 3:https://forum.bodybuilding.com/showthread.php?t=147447933 Part 4:https://forum.bodybuilding.com/showthread.php?t=155009423 Part...

nightanole‎, 11-07-2020 06:13 AM
27 Pages
1 2 3 4 5 ... 27
788 328,985

Sticky Thread Sticky: Memorial Day Sale!

- 20% off Bodybuilding.com Signature products - 20% off JYM products - 20% off EVLUTION Nutrition Promotions end 11:59 p.m. MST on 5/30/21

ForumNature‎, 05-26-2022 03:04 PM
05-26-2022, 03:04 PM Go to last post
0 131

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
102 Pages
1 2 3 4 5 ... 102
3,058 1,387,340

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
25 Pages
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05-18-2022, 02:38 AM Go to last post
735 963,552

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
02-13-2022, 12:55 PM Go to last post
0 4,235

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
24 Pages
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697 1,524,110

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
3 Pages
1 2 3
03-17-2021, 07:01 PM Go to last post
84 428,110

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 58,657

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
1 2 3 4 5 ... 365
04-19-2016, 12:44 PM Go to last post
10,927 3,118,671

Any recommendations on a new split?

I started going to the gym around 5 months ago doing an upper/lower split. I was wondering if yall had any recommendations on a new split for me to try out. I've been seeing progress but I feel like my split is too limited for achieving my dream physique (something like Jordan Yeoh). Thanks in...

lma1‎, 05-24-2022 02:08 PM
Today, 06:08 AM Go to last post
19 798

Hgh

I wasn't sure where to put this. But i'll go ahead and get into the reasons i'm in here. I'm 36 and spent the last two years losing weight from 280 to 217. I'm obsessed with bodybuilding now. But I have some loose skin. I know there is absolutely no way to tighten loose skinin any substantial way....

partyboychip‎, Yesterday 05:11 PM
1 132

"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
273 Pages
1 2 3 4 5 ... 273
Yesterday, 09:36 PM Go to last post
8,178 2,109,325

Question HELP - Best 4-day split programs for strength with no legs.

Hi all, I have been going to the gym for 4 months now and have seen excellent progress in my strength and aesthetics, however I am now starting to move into much higher weight classes and want to make sure I am doing what is best for my progress. For the last 3 months I have done a four day split...

BigArch1‎, 05-26-2022 05:16 PM
Yesterday, 05:42 AM Go to last post
6 268

Increasing time under tension with lighter weights due to injuries

Anyone try this? Plan after some research was to lift at 60% of 1rm with concentric and roughly 3 second eccentric phases of each rep, focusing on mind/muscle connection. Few big kunts in my gym do it and after a bunch of tendinitis injuries among others due to weights jumping too quickly I figured...

LargePeter‎, 05-26-2022 07:13 AM
05-26-2022, 10:18 PM Go to last post
10 349

chest/back after fierce 5

Hi all, After close to 2 months of training the fierce 5 i am reaching the end of my progression. Instead of taking a week and continue, i prefer modify my workout. I will keep most of the exercises and change a few around. Basicly i wish to put my focus to two of my weaker groups: chest and...

cembos‎, 05-14-2022 11:16 PM
05-26-2022, 01:01 PM Go to last post
17 1,289

Dips instead incline press ?

Hello, i have a question. I follow new fullbody A/B intermediate program aworkoutroutine. I will list it below. On workout "B" i should do 3x incline press. Since i did calisthenics for a long time, i would really like chest dips in my routine because i love it as chest exercise. So i want to ask,...

MarkossCZ‎, 05-22-2022 10:59 PM
05-26-2022, 08:10 AM Go to last post
2 349

Help

I just finished a 12 week bulk program and was awesome. I’m to the point where I can’t barely reach my back end as embarrassing as that sounds. I’m no monster but I have 20 inch arms. I don’t understand how guys get bigger than this. Is it a flexibility thing? Am I missing something obvious? Is it...

readreindeer666‎, 05-24-2022 05:10 PM
05-26-2022, 07:59 AM Go to last post
18 663

Is this a good custom program?

Hey, first time posting here. Thought this was the best place to ask. Does this look like a good program? A friend made it for me, not sure if this is legit or not. For reference I've been going to the gym for the last 3 years and I've seen results but I'm still a skeleton and have fallen out of...

gabeqp123‎, 05-25-2022 03:55 PM
05-26-2022, 04:34 AM Go to last post
7 419

Help me get to 120 bench :)

Hi can someone please help me to get my bench 1 rep max to 120kg? Atm my 1 rep max is 110kg. I weight 90kg myself. Im 36 year old. And i train fullbody 2x a week atm. Im stuck at 110kg bench and cant get past. That point :( my bench session is like 1x110. 1x108. 1x 104.. 1x100.3x97. 4x87 5x 82.....

Mortzik‎, 05-07-2022 07:57 AM
5 Pages
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05-26-2022, 01:15 AM Go to last post
148 7,246

Considering a coach

Any chance you can be mens open and really be natty?

readreindeer666‎, 05-25-2022 02:22 PM
05-25-2022, 02:33 PM Go to last post
2 213

does working out after eating help you gain weight

working out help you gain muscle and muscle is mass, correct? i always thought working out burns fat so i refrain from doing so.

trying2getbig90‎, 05-24-2022 12:32 PM
05-24-2022, 11:58 PM Go to last post
2 292

Bodyfat estimate

Currently cutting and I'm 184lbs at 6 foot 2. Couldn't get a reply in the bodyfat estimate thread so I thought I would ask here. Goal is about 12 percent bodyfat and then will embark on a long term lean bulk. I have very little muscle on my legs which is accounting for the low weight. Will be...

safcpaul‎, 05-22-2022 02:56 AM
05-24-2022, 07:45 AM Go to last post
19 970

Few questions about hypertrophy programming.

Is there any need to program load with percentages for compund lifts? Like in strength programs where you often have a percentage of 1RM to lift. Does just a rep range and a RIR/RPE goal be fine for hypertrophy? For hypertrophy, does it matter if you plan your progression reactively vs...

JitsuLifting‎, 05-23-2022 02:51 PM
05-24-2022, 12:05 AM Go to last post
3 424

RP training and fat loss phase.

Just finished a five week mesocycle using rp style training, basically volume ramping. For those who use or have used this style of training during cutting, did you still try to add sets during the meso? Or did you hold it more static? I was able to add like 1 set in week 2 and 3 for most body...

JitsuLifting‎, 05-17-2022 02:45 PM
05-22-2022, 05:55 PM Go to last post
7 845

Power lifting to bodybuilding muscle gain

How much more solid muscle can a intermediate to advanced power lifter gain if they were to switch to a bodybuilding style of training? For instance, let’s say for someone that has trained for 4 years and has put up relatively big numbers on the bench press (1.5-1.75xbw), squat (2-2.5xbw), etc....

Lizzy3200‎, 05-16-2022 10:27 PM
05-21-2022, 02:06 PM Go to last post
6 810

New Toy! The SSB safety squat bar

I love this thing! https://www.youtube.com/watch?v=oRRhIe9Kl8M

coachcalande‎, 05-09-2022 04:26 AM
05-21-2022, 08:53 AM Go to last post
14 1,271

Smile Need Help with Fierce 5

Hi all, I'm 5.10 male 202lb, age 34. I diagnosed with NASH(severe form of fatty liver). Last month, I started weight training to lose weight and gain some muscles at the same time. I started Fierce 5 after reading many threads on this forum(Thanks you all for the help). My first challenge...

userLPCHH411IJM‎, 05-20-2022 04:35 AM
05-21-2022, 06:45 AM Go to last post
11 654

Are lot of variations bad ?

Hey, i have a question. Is it bad for strenght/hypertrophy if i do lot of variations of exercises ? Lets say i follow fullbody 4x per week program. I should do pull-ups 2x per week. Is it problem if i do everytime different style of pull-ups (like close grip chin-ups one training, wide grip...

MarkossCZ‎, 05-20-2022 06:05 AM
05-20-2022, 04:42 PM Go to last post
5 484

So this is really progressive overload?

If doing 3 x 6 - 8. Let's say on bench press on Monday I get 3 x 8 of 85 pounds. Then on Friday I only get 7, 7, 6 with 90 pounds. Then Monday I use 90 again and get 8, 6, 7. Is that really progressive overload and will build muscle? It's my understanding is that it is because I got...

ChickNPicker93‎, 05-18-2022 08:19 PM
05-20-2022, 04:33 PM Go to last post
12 859

How badly does an individual poor night's sleep affect a workout in your experience?

Just wondering about various experiences on this one. I slept about 4 hours last night in two broken stints and woke up very tired, but am following a program which has today marked as an important session, with my number of reps achieved on a working set determining the max I'll be attempting. I'm...

EliKoehn‎, 05-18-2022 06:18 AM
05-19-2022, 10:30 PM Go to last post
11 894

Question Help with PHAT routine

I'm going to switch my workout program this summer and I thought trying out PHAT could be fun, But i'm a bit unsure on how to approach it since it's the closest I have came to making my own program. So I'm just here for some guidance and help on what could be improved with what I have came up with...

BigLad06‎, 05-17-2022 02:03 PM
05-19-2022, 03:44 AM Go to last post
11 778

Need help training for aesthetics with only dumbbells and pull-up bar

Somewhat beginner at lifting, I want to train for aesthetics to get the nice summer bod. Any help is much appreciated

Mfatteritano‎, 05-17-2022 11:52 AM
05-17-2022, 12:08 PM Go to last post
1 531

Need 4 day Workout for Home Gym

Going to start working out at home. Working 12s at the moment so only can workout 4 days a week. So I am looking for a good 4 day workout plan that will fit with the equipment I have at home. I have a rogue power rack/barbell, powerblock adjustable dumbbells and treadmill. Have no other...

sanzz18‎, 05-17-2022 06:21 AM
05-17-2022, 11:54 AM Go to last post
3 613

Accumulated fatigue

How often should you take a break from lifting to reset any accumulated fatigue? And how long should the break be?

Quiggie‎, 05-16-2022 12:22 PM
05-16-2022, 11:38 PM Go to last post
5 692

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