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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
276 Pages
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Today, 11:14 AM Go to last post
8,267 1,309,137

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
99 Pages
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2,963 1,011,626

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
32 Pages
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04-24-2020, 11:20 AM Go to last post
946 763,838

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
23 Pages
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04-18-2020, 12:36 PM Go to last post
684 1,187,087

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
23 Pages
1 2 3 4 5 ... 23
04-02-2020, 05:17 AM Go to last post
671 637,274

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
09-06-2019, 12:41 AM Go to last post
72 224,447

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 2,513,017

Looking For Short Term Plan to Lose Stubborn Fat

Hello, I am 6ft, 170 lbs @ about 15 - 20% body fat (hard to tell). I started off very skinny, but I've just come off a bulk, where I hit all the checkmarks: gained weight, gained strength, & gained muscle mass. However, I guess as to be expected I've gained a small layer fat as well. I was doing...

CoCabrera‎, Today 07:38 PM
Today, 10:46 PM Go to last post
3 133

Let's OHP 2,020,000 lbs in 2020

Recreating ECGordyn's thread from last year. Same rules as before 2019 thread failed, we got 3/4 of the way there, so it's completely do-able. Come on people, let's separate the men and women from the little girls and boys and find out who will press.

OldFartTom‎, 01-01-2020 02:00 AM
12 Pages
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357 75,244

I'm losing my mind without a gym

I have lost so much muscle and my diet isn't the best due to extreme workshcedule due to COVID.. I live in an apartment and I have been trying to do in home workouts... But they are just not cutting it for me.. I also need a source of cardio.. the treadmill was my go to before all of this.. What...

jmv1‎, 05-21-2020 08:29 PM
Today, 04:11 PM Go to last post
13 781

Question Work 24 hr shifts

Going for strength and mass. Really enjoy push pull legs routine but any suggestions would be great. I work 24 hrs then have 2 days off, 24 and 2 days off, repeat. Can a PPL routine fit into this schedule some how or something else?

fieldmedic‎, Today 09:14 AM
Today, 02:16 PM Go to last post
3 162

Uneven Fat on Chest

Hey guys, before I start, I know I'm a noob to writing on here but believe me, Im no noob to reading on here. (sorry if this is in the wrong place) I know this will get some negative comments but I'm willing to sift through 100 comments if it means I find one that helps me. My chest is...

ODDY1986‎, 06-04-2015 07:36 AM
9 2,883

What am I doing wrong? Incredibly frustrated

Hey guys, I've been lifting for about 2 years for it, but judging by my physique you would think I started going last month. I used to be really skinny and have always been weak, after a few attempts of bulking and cutting I am left with this skinny fat physique and really embarrassing lifts. I...

MisterNoGains‎, 05-20-2020 02:04 AM
Today, 11:43 AM Go to last post
16 1,280

Consistent DOMS on F5. What do?

Hello all, Been on fierce 5 upper lower intermediate now for two months. Did novice before that. It wasn't bad at first, but even the small progression in weight this far causes incredibly bad DOMS even two months in. It's so bad I miss the second workout for upper and lower because I...

Hutrapper‎, Today 04:25 AM
7 312

One-Lift-a-Day for Cutting

Alec Enkiri made this video a while back and now that I'm cutting and short on time I figured this was a good program to maintain my strength while I eat 2700cals./day and try to minimize my bodyfat. I subbed in resisted sprints and trap bar carries for deadlifts and ordinary 10 sets of 30yds...

SpeculatorSam‎, Today 09:33 AM
0 173

How to improve this workout? I want muscle.

I am interested in developing muscle volume and strength faster than the rate I currently am (like everyone I suppose). My problem is, I sometimes work out for two weeks in a row and still am only able to do the same reps/weight as before. Only after a lot of effort and time can I increase my...

kairama15‎, 05-22-2020 01:26 PM
Today, 07:46 AM Go to last post
6 504

Madcows 5x5 - Changing/Adding accessory exercises

Hey, I'm switching from ICF to Madcows and added some extra exercises to work on my weak points and core. Madcows is basically the intermediate version of Stronglifts so if I was able to handle ICF's volume, then I should be able to handle this volume too(?). I am looking for opinions to see if I...

Nullable‎, Today 05:36 AM
Today, 07:33 AM Go to last post
5 231

Thumbs up I just spun my wheels FML and what do I do now?

Hello Everyone, Hope all is well. Straight to the point in April 2019 I weighed 78kg/171.6lbs all fat no muscle at all. At the end of 2019 I managed to get my weight down to 65kgs/143lbs but actually got it down in 7 months but just cruised for the rest of 2019 as to say. I was then considered...

fattofame3‎, 05-20-2020 08:27 PM
Yesterday, 11:30 PM Go to last post
10 871

Angry Super Skinny!

So, I’ve seen loads of these of people saying they can’t put on muscle after a week of training or whatever. I feel like I’m a bit more extreme. I love going to the gym and have been going for over a year. Obviously gyms are closed at the moment and have been doing fairly light weight training...

WayTooSkinny1‎, 05-22-2020 09:36 AM
Yesterday, 09:48 PM Go to last post
8 657

Home Workout

Apologize if this is the wrong thread for this but seems like the right place. Have been a silent stalker here for a while. Put together a home routine since the gyms have been closed that I have been following throughout quarantine. Seems to have worked well as there has been muscle increase and...

thepete1‎, Yesterday 01:34 PM
Yesterday, 02:47 PM Go to last post
3 339

Bodybuilding vs powerlifting approaches

Hi, I would like to talk and find out your opinions about the two approaches when it comes to building muscles. When I started going to the gym, one year ago, I've started by reading many topics on this forum and noticed that here it is a majority which supports mainly powerlifting...

jaxqen‎, 05-21-2020 04:42 AM
2 Pages
1 2
Yesterday, 08:22 AM Go to last post
34 1,620

flexibility training

hey guys, im training flexibility in my legs, im trying to get to a split(middle and side). im having a hard time developing hamstring and low back flexibility, and i wanna ask maybe if its because of anterior pelvic tilt? is it connected somehow? im doing the stretches from a video called...

dan129834‎, 10-17-2019 05:24 AM
Yesterday, 07:43 AM Go to last post
6 910

Weak Chest and Upper Body

I’ve been training occasionally for 12 years on and off since i was 16. Lean body mass is 90kg (198lbs) at 6’1’ Now i have more time and money I am training consistently, but I have serious imbalances between upper and lower body. My current workout is two rotations that cycle through - so one...

DougGB‎, 05-21-2020 06:35 AM
05-22-2020, 09:33 AM Go to last post
4 698

How do you know your losing fat?

Hi lads, I'm 6ft 190lbs with about 20-25% bf I do a 2 day split and 3 days of cardio The 3 days of cardio I cycle for 30-45 mins I'm a lazy **** so my daily calorie intake is 2k I'm currently eating 1700 calories a day to try and get shredded

BasedonPluto‎, 05-21-2020 02:04 PM
05-22-2020, 12:41 AM Go to last post
4 642

Unhappy Could someone help me out :)

I'm new but this seemed like the most appropriate place to post something like this. I'm currently looking to pack on muscle and I'm having a difficult time doing so, I'm 145lb at 5ft11 and have slowly been going up, really slowly, like ridiculously slowly in weight for months. I know for my...

SquidShock‎, 05-21-2020 08:55 PM
05-21-2020, 11:06 PM Go to last post
3 510

Need help with a routine

I have been trying to search the internet to find a good routine to do but I can’t seem to find quite what I’m looking for and if I do find something I feel like the set and rep ranges aren’t the best. I need help with creating/finding a good routine. Below is a couple that routines that I found....

NotoriousDragon‎, 05-20-2020 02:45 PM
05-21-2020, 01:23 PM Go to last post
2 669

Beginner Hypertrophy for Planet Fitness

Hi guys, I'm requesting a basic muscle-building program (4-5 days) that can be followed at Planet Fitness. By Planet Fitness I mean mostly machines and dumbbells (since they don't have Squat, Deadlift). The only experience I have is, Rippetoe's Starting Strength (at a different gym) for...

WillHappen‎, 05-19-2020 07:45 AM
05-21-2020, 12:33 PM Go to last post
16 1,107

Thumbs up Fierce 5 - Novice - Progress!

Hi all, In my 5th week now of the Fierce 5 program, things are starting to get difficult, all I'm really looking for is some kind words of motivation! Started with extremely little muscle, not that skinny but what I have is entirely fat! Enjoying it so far, definitely can already see an...

12legolas‎, 05-21-2020 05:49 AM
05-21-2020, 05:49 AM Go to last post
0 610

Mild scoliosis can't back squat and deadlift. Can I still build good legs?

Hey all. Unfortunately I've been diagnosed with mild scoliosis and have to remove back squats and deadlifts from my routine with fears that it could exacerbate the curvature. I'm replacing them with front squats and romanian deadlifts as these produce less stress on the spine. Do you think it's...

DogletDusk‎, 05-18-2020 06:16 PM
05-21-2020, 03:22 AM Go to last post
9 1,095

custom workout from trusted professional?

are there any well respected pro's online that you can give requirements to and then they can provide you with a customized program?

heckofagator‎, 05-18-2020 02:56 PM
05-21-2020, 03:05 AM Go to last post
18 1,231

Skinny Fat: cut or bulk first?

I'm 6ft 190lbs (skinny fat) I'm doing a 2 day split and 3 days of cardio a week My calorie intake is 1700 a day as I'm trying to get ripped My question is; is it better to bulk (calorie surplus) or cut (calorie deficit) first? Also when "bulking" is it a good idea to take extra...

BasedonPluto‎, 05-20-2020 02:31 PM
05-21-2020, 02:44 AM Go to last post
7 807

Smile Free workout plans

The most comprehensive database of free workout routines anywhere! Download workout plans any goal or experience level.

wwerockers‎, 05-21-2020 01:53 AM
05-21-2020, 02:28 AM Go to last post
2 657

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