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

nightanole‎, 11-07-2020 06:13 AM
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385 98,951

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
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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
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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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05-16-2021, 01:46 AM Go to last post
697 1,368,294

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
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3,012 1,199,028

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
33 Pages
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01-08-2021, 04:28 AM Go to last post
964 984,706

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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10,927 2,781,156

Thumbs up Home training workout

Finding time for fitness is never easy, but home training could provide the answer. From assembling a few pieces of basic training equipment, to setting up a complete gym in a room in your house, at-home workouts could be the key to your fitness. If you’re going to be training at home, can you...

Wenrichmind‎, Today 11:39 AM
0 2

Suppose only 4 excersises are done..

not that im going to do this, although mine is similar. But suppose a complete noop to bb does squats, deadlifts, barbel rows and bench presses. Nothing else. This would pretty much work the entire body would it not? What kind of build would this person have in say 1 year, given they work our...

asuguy‎, 04-15-2005 08:03 PM
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952 95,167

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sadsongever‎, Today 06:40 AM
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Let's Squat 5,000,000 pounds in 2021!

2018 we had a squat thread, goal 10,000,000. We got almost 4,500,000 that year if I remember right. This year, all free weight squats count: barbell, dumbbell, kettlebell, water bottles, bricks, backpack full of books, concrete plates, heavy pole, or anything you've got to squat. Just weigh it...

ECGordyn‎, 01-10-2021 05:24 AM
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163 38,830

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huoenrcnaix‎, Today 03:41 AM
0 100

My current self made workout program; any thoughts/ advice?

Hello, I'm currently 155 lbs, 9.5% BF and have been working out for quite some time. I enjoy 3 types of exercise and decided I'd build a program which would help me progress in both 3 disciplines. First one being (kick)boxing; I used to compete in Muay Thai and had to stop because of a...

Lowkick‎, Yesterday 07:34 AM
3 287

Beginners guide to squats 😯😯💪💪💪💪

Everything you need to know about how to do squats Before you start adding weight, you want to get the squat motion down with bodyweight squats first. Form is key, since performing squats properly can cut down the risk of injury during the move. Below are links to the most effective...

Benjiman02‎, Today 12:21 AM
0 113

Nice workout program if anyone wants to give a try

Click the link and check out program see if it fits you

Donta24‎, Yesterday 02:13 PM
Yesterday, 02:13 PM Go to last post
0 169

Best plank workout for slim (

Most trainers love to suggest doing planks to work the core, and for some pretty good reasons. The classic core-stabilizing move is so simple, yet so effective. Plus, unlike some other core exercises that involve bending, flexing, or twisting motions, the plank is generally considered to be really...

sairammt‎, Yesterday 10:54 AM
Yesterday, 10:54 AM Go to last post
0 140

Cutting routine, fierce 5

Hello Guys! I am a 27 y/o m 5'5 200 pounds ~33% bf currently running fierce 5 novice routine while cutting (~1500 calories/day). I have begun to stall on my OHP, SLDL, and bench a couple times and was wondering if you guys would suggest I switch programs (and any suggestions) or keep at this one...

NoProblem0‎, Yesterday 10:30 AM
Yesterday, 10:30 AM Go to last post
0 182

Rate beginner routine/10

So after working out with a lot of friends, giving them pointers, I’ve become overloaded with request for programming. With that, I decided to package it in a neat little format. The different exercises aren’t listed, as I like to leave the option of what movement to do to the individual but the...

BeginnerGainz‎, 05-15-2021 05:51 PM
Yesterday, 09:50 AM Go to last post
17 617

Thumbs up Crunches benefits

The crunch is one of the most popular abdominal exercises. When performed properly, it engages all the abdominal muscles but primarily it works the rectus abdominis muscle and the obliques. It allows both building six-pack abs, and tightening the belly. Crunches use the exerciser's own body weight...

BAIJO‎, Yesterday 08:45 AM
Yesterday, 08:45 AM Go to last post
0 119

Effective workout exercises

The best workout exercices to Burn fat and tighten body muscles And body symmetry, see This vidéo, You Will find all the détails VIDEO 1:*************.us/65026079423648 VIDEO 2:*************.us/65026079405171 VIDEO 3:*************.us/65026079423857

hich9900‎, Yesterday 04:21 AM
Yesterday, 04:21 AM Go to last post
0 191


Going on vacation for a couple weeks. No gym at the hotel. What can I do to keep what I've gained?

OldPapa‎, 05-16-2021 11:55 AM
Yesterday, 01:25 AM Go to last post
6 309

Question Idk I’m tryna get into better shape

Never been on this forum before and idk what I’m expecting but here I go. Pretty much I just want to get into better shape cus I don’t like being so damn skinny. I’m 15 weigh about 114-118 and last time I measured I was about 5’8 so I got to get back on that. I wanna put on weight and gain some...

Justtook3inarow‎, 05-16-2021 11:01 PM
05-16-2021, 11:01 PM Go to last post
0 237

Thumbs up Exercises and workout at home tips

Are you tired of your old at-home workouts? The ones you dusted off in the beginning of quarantine when you were desperately searching for workouts to do at home? If your old easy-at-home workouts are starting to bore you, look no further. We’ve compiled a list of complex cardio moves that will...

rhandolp214‎, 05-16-2021 04:17 PM
05-16-2021, 04:17 PM Go to last post
0 265

Light weight, medium reps, HUGE gains?

There are a few guys at my new gym who are big and lean. I watch them lift low weight for about 8 reps, sometimes half repping, yet they are huge. One example: dumbell curls, 3 sets 25lb - 8 reps 30lbs - 8 reps 35lbs - 8 reps The lifts are not slow (not fast either), not pause reps, not...

sethd2005‎, 05-15-2021 10:52 AM
7 479

How to choose a new routine?

So I've been doing Coolcicada's PPL with Deadlifts for about the past 6 months on and off (Thanks Corona). I've had great results on it, but I've recently got myself a home gym and am missing equipment needed for some of those workouts. The equipment I have is - Power Cage - Fitness Reality...

SurfshackTito‎, 05-16-2021 06:43 AM
05-16-2021, 07:22 AM Go to last post
2 344

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ekbarihorsoch‎, 05-16-2021 06:58 AM
05-16-2021, 06:58 AM Go to last post
0 270

Thumbs up Planking post template

If there is one exercise we all love to hate and hate to love it is this one . A plank is a simple effective body weight exercise that requires no equipment and can be performed just about anywhere.   Holding your bodystiff as a board develops strength primarily in your core - the muscle that...

userWHPDJGMU82T‎, 05-16-2021 06:41 AM
05-16-2021, 06:41 AM Go to last post
0 260

Smile Tutorial for Beginners (Crunch)

Tutorial for Beginners How To Do A Crunch Properly 1. Lie down on your back. Plant your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale. 2. Exhale and lift your upper body, keeping your head and neck relaxed. 3. Inhale...

Starwin89‎, 05-16-2021 05:07 AM
05-16-2021, 05:07 AM Go to last post
0 264

he Best Science-Based Workout Split To Maximize Growth

Probably the greatest choice you need to make when beginning in the rec center is picking what exercise split (or "preparing split") you will utilize. Or then again all in all, basically sorting out how you will bunch your activities consistently. Furthermore, despite the fact that there isn't one...

Pierise‎, 05-16-2021 03:49 AM
05-16-2021, 03:49 AM Go to last post
0 312


The plank is one of the simplest exercises that you can do it's simple in its appearance and the amount of steps involved in doing one. Being simple, though, does not mean that doing a plank is easy. Getting into plank pose can be easy. Holding a plank can even be easy, for a few seconds, but...

Taetae27‎, 05-16-2021 01:06 AM
05-16-2021, 01:06 AM Go to last post
0 271

issue of Tibialis anterior muscle

I had, especially once a time but still now, a trouble that is not recognized from fitness websites. As you read in the thread title, it is the forgotten muscle: Tibialis anterior! Would you remember that is exists when you feel leg pain? and cannot run nor workout? I have thought as...

Lastworkout‎, 05-15-2021 12:50 PM
05-15-2021, 10:20 PM Go to last post
4 347

Poll Poll: (*almost* full) body building...

what muscles of body cannot we train? (I am considering "normal" fitness enthusiasts, not the ones about I read on Italian websites that do only upper body workouts but excuse themselves with amateur soccer match). firstly, discard non-striated muscles for obvious reasons. then discard head...

Lastworkout‎, 05-15-2021 01:56 PM
05-15-2021, 01:56 PM Go to last post
0 357

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