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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
184 Pages
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5,513 722,127

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
24 Pages
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05-23-2018, 12:37 PM Go to last post
713 275,323

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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2,675 622,980

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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05-21-2018, 07:29 AM Go to last post
512 245,878

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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630 805,902

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 13,693

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 1,788,591

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 57,445

Question 1 month into Kris Gethin's 12 wk muscle gain - any women tried it??

hi there, I am a month into the 12 week muscle build plan from Kris Gethin; the workouts are fairly long and brutal, before that I did Charlie Mike by Ashley Horner which was great. I have to say I haven't done my steady state long cardio a lot, just did a long cycle and a one or 2 runs as I...

KateTelfer‎, Today 10:02 PM
0 4

Mountain dog training programs

I’ve been using the John Meadows training programs “executioner” and “creeping death”. Both resulting in some epic gains, it’s hard for me to fork out another $250 for more of these programs so I was wondering if anyone wanted to trade programs or knew of somewhere to get them. Really keen to try...

burger888‎, 01-29-2018 06:22 AM
4 317

CHANGEs fo fierce 5 help

So I’ve been thinking that why there is no incline and decline workout for chest So ive decided if i can add these two in a workout day to have a balance chest?

jaideep02‎, Today 08:46 PM
Today, 08:46 PM Go to last post
0 76

Question I’m not progressing with Fierce 5

Hi. I have been doing fierce 5 for 5 weeks, like the original thread says I started with 10-15% of the weight that I could lift. The problem is that i already reach the weight that i could lift but I’m stuck in it. I can’t add more weight, is the same weight that I could lift before starting...

josejose01‎, 05-16-2018 10:12 AM
21 698

Smile Full body and leg split workout plan thoughts and feedback

Hello, I admit that I am a newbie and I'm looking for thoughts and feedback. I started taking working out seriously for the past 6 months, including my diet and still working on adequate recovery. I've been reading a lot on the internet and watching yt videos (athleanx, scott hermann etc.)....

sheckykeky‎, Today 08:52 AM
2 96

Beginner workout program for 18-yo college student (do squats stunt growth?)

Because I'm still 18 and my dietician said I have the potential to grow to 5'9" if I get my nutrition right (so I'm going to follow her every word), I'm looking for a beginner program that DOESN'T have squats or deadlifts. Just any routine where my height won't be compromised. Someone recommended...

steveny1999‎, Today 11:57 AM
Today, 07:05 PM Go to last post
5 152

Doing madcow for 2 days a week. Help me make it work

Because of long commute and uncertain work hours, right now I'm only able to workout twice a week. Planning to do madcow. As I understand there are 3 days in madcow: Day 1 is 5x5, day 2 is recovery, day 3 is 3x5 plus a new 3RM. What Im planning to do is to hit day 1 and 2 in one week, ...

Moneytme‎, Yesterday 08:59 PM
Today, 06:34 PM Go to last post
8 258

Critique My Upper/Lower

This is an upper/lower split I came up with. Can't really do back squats or deadlifts due to it aggravating C7, T9, and T10 compression fractures I experienced a few years back. Monday: Lower DB Reverse Lunges 4x8-12 Lying Leg Curls 4x8-12 Glute bridges 4x8-12 Seated Calf Raises/Single-Leg...

lupizz‎, Today 05:45 PM
Today, 05:45 PM Go to last post
0 89

Let’s squat 10 million pounds!

... in 2018 Since no one has made a squat thread this year, I thought it would be cool to do something a little different. So instead of just counting reps, multiply your reps by the amount of weight lifted, then add your total to the previous total. I think this will be more interesting...

Sweetums6000‎, 01-03-2018 08:42 PM
16 Pages
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Today, 04:35 PM Go to last post
452 30,320

Smile 5x5

can i progress on strong lifts 5x5 if i dont have access to 2.5lb/1.25kg plates ? If so how ? My gyms lightest weight plate is 5lb/2.5kg

xll9x‎, Today 09:36 AM
3 164

IS THIS workout program balanced and good for beginners??

Hey, i’ve in the been for a while now and i see some result already but ive doing like 6 split body parts in a week which is bad so i went and did some researched and found some good 2 body split which i really like. So i would like to know if its good as beginners and if u think is a bit...

jaideep02‎, Yesterday 06:38 PM
Today, 02:22 PM Go to last post
10 294

Question Strict Workout Program on a Cut??

I am currently in my cutting phase of the year. When I am bulking I run a Pull,Push,Leg program working out 6 days a week. So: Pull A Push A Leg A Pull B Push B Leg B rest

atilinca9‎, Today 12:18 PM
Today, 01:05 PM Go to last post
2 109

How should I start SS if I'm not new to lifting?

My lifts are: 3x5 Squat 180 3x5 Bench 145 3x5 OHP 100 3x5 Deadlift 235 Should I start from these current numbers, or should I deload? The program says I should add 10 pounds to all my lower body lifts, and 5 pounds to all my upper body lifts every week.

Reznovan‎, Today 11:30 AM
Today, 12:35 PM Go to last post
4 141

Full Body Workout for novice lifter, need your evaluation guys.

Hey guys! I'm a beginner lifter, my main lifts are also not very impressive, I can Squat 170lbs for 5 reps, Bench Press 135lbs for 5 reps and Deadlift 200lbs for 5 reps. I'm 20 years old, 6'3, I weight 188lbs. I recently just found Steve Shaw's beginner strength and bulk routine based on linear...

firedup125‎, Today 11:06 AM
Today, 11:38 AM Go to last post
3 117

Should I take some time off before starting fierce 5 novice?

I have been doing unstructured training for the past year. Have some decent lifts, but I've been stronger in the past than I am now. I would like to try fierce 5, and was wondering if should I take a few days or 1 full week off prior to starting the fierce 5 novice program?

charlies1902‎, Today 11:05 AM
1 107

Post Supplementing calisthenics with weights.

Hi, guys. Well, recently I joined a gym for calisthenics & weighted calisthenics and environment(i feel better training in the gym than home). A friend told me that I should incorporate some compoud movements with weights in my training. Exercises which I think are good for supplementing: -bench...

DARIUSTI00‎, Today 05:21 AM
3 205

FB 3 days a week to 2 days a week - modifications

Hi! I've been doing full body 3 days a week, but due to upcoming events I'll only be able to workout twice (monday and wednesday/thursday). Typically I'd do BP, OHP, BB row, Pull-ups, Squat, RDL, biceps, triceps. 3 sets of each exercise, 8-10 reps, double progression model. Each day of the week I'd...

Cecat7‎, Today 08:31 AM
Today, 08:31 AM Go to last post
0 99

Workout program needed

I have been training for a year now on a similar program to fierce 5. I love the program but i find myself very slow , not explosive and not athletic despite the strength gains. I started W/O to be good in sports but now i don't have the same agility i used to have. I want to train like an...

Ankur248‎, Today 08:14 AM
Today, 08:28 AM Go to last post
1 115

Critique My Workout Routine

This is an upper/lower split I came up with. Can't really do back squats or deadlifts due to it aggravating C7, T9, and T10 compression fractures I experienced a few years back. Monday: Lower DB Reverse Lunges 4x8-12 Lying Leg Curls 4x8-12 Glute bridges 4x8-12 Seated Calf Raises/Single-Leg...

lupizz‎, Yesterday 08:33 AM
Today, 07:23 AM Go to last post
1 212

531 Template For Strength

What is the optimal 531 template for strength?

fairbjosh‎, Yesterday 01:03 PM
Today, 07:13 AM Go to last post
6 272

Angry Sciatica

Hey all, I started working out again in January. Been really motivated and seeing gains, 2 weeks ago I pinched a nerve sleeping weird. Ungodly pain down my right leg. Been giving pain killers to help. Is there a workout program I can do or exercises I should avoid so I don't make it worse. I...

chowda76‎, Today 05:13 AM
Today, 06:01 AM Go to last post
2 180

Lost 20 lbs, skinny & need goal advice

Hello all, I dabbled with fitness slightly in college, now in my mid 20's I have made it a consistent part of my life. I have gone down from 192 to 168 January-May. I am the lightest and most fit I have ever been. My goal has always been to get to a point where I can put on muscle without...

sdneal115‎, Yesterday 11:54 AM
1 135

need help with a fitness routine

Guys I am a 42 year old male I have been going to the gym on and off for the last 3 years. I have lost weight but I don't see any significant gains. I would really like to put on muscle in the upper body area and completely get rid of my stomach. So I am looking at Cross fit as well as high...

OSU75‎, Today 03:47 AM
1 174

Is this workout good for me?

Im 19 tall and skinny. I started working out 3 weeks ago. I workout 6 times per week and rest on sunday. Im trying to gain weight and I don't have any fat to lose. Im eating like a mad man and I gained about 3kg since i started. I have 2 different workout days and I do each 3 times per week. ...

JuanPunch‎, Yesterday 02:14 AM
Today, 05:29 AM Go to last post
24 487 progress

Read a bit... seems can bench press 3 times a week, squat 2 to 3 times a week and deadlift once a week... is madcow the best program for novice/intermediate? There is also a program "the bridge". Which seems to fit the bill... I saw some criticism of 5/3/1 as not having enough volume... ...

dustman007‎, Today 03:36 AM
Today, 04:09 AM Go to last post
1 114

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