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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
20 Pages
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Today, 10:38 AM Go to last post
593 203,421

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
101 Pages
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3,027 1,274,066

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
10-05-2021, 02:22 PM Go to last post
85 376,326

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
24 Pages
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715 879,753

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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09-09-2021, 12:16 AM Go to last post
968 1,073,547

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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04-15-2021, 08:12 AM Go to last post
696 1,433,408

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 2,924,248

Coming Back after Injury - Routine - Rebeginner

Trying to keep this short. 2 years ago I was a dedicated beginner, cutting, using all pro routine. Hurt my back on the stiff legged dead lifts. Went from 25% BF to 18%. Slow gains due to cutting. Didn’t like that routine, honestly. I’ve been watching my diet and am down to about 20% BF now. I...

coyoteugly50‎, 10-11-2021 06:13 PM
Today, 06:50 PM Go to last post
6 739

What does your typical on day look like?

For those that workout hard enough for folks to think you are fairly ripped what does your day look like on a day where you get to the gym? How do you structure your time so you don't feel like you're being wasteful with your energy? I workout in the Am and I'm disciplined with my diet, but I...

jjos8‎, Yesterday 06:39 AM
Today, 06:13 PM Go to last post
13 442

Muscle Definition

So I can see I've got a bit of muscle on the arms :) Not loads but a bit. I've been doing the gym/some form of exercise a couple of years now but upped it on the free weights recently which I feel really helped. The only thing is that sometimes I feel that the arm muscles are not as hard as after...

Phil2021‎, Today 01:17 PM
5 144

Can you build muscle or at least maintain it with short rest periods

Im just wondering if you can build muscle with the weight trsining this program outlines. Its a three day upper/lower split and the workouts are 45 minutes each . Each body part is basically hit every 5 days for a brief effort. 6 sets in a pyramid style fashion the reps are 12 ,10 ,8, 6 ,12, 12....

lifechange99‎, 10-17-2021 03:46 AM
4 420

Beginner workout for a fat guy

Hey guys. Im looking to work out. But im undecided which routine to do so I am gonna ask for your guidance My goal is aesthetics but I am not sure wether I should focus on this cause Ive got a good amount of fat/weight to drop (20 kg/44lbs atleast for a healthy weight, alongside the fat% drop...

Gainz4BROdin‎, Today 06:33 AM
9 183

Go hard or go home?

Hello folks Just started working out so I've been researching a little and I'm literally overwhelmed by advice. I'm 5'11 and around 11 stone, pretty skinny so trying to put weight on but reading about calorie counting, macros ect. literally fly over my head (29 with kids) so it's kinda difficult...

Identity1‎, 10-19-2021 02:52 AM
Today, 06:22 AM Go to last post
22 540

6'3 (1.9 m), 170 lb (77 kg). Unique circumstances, looking for program recommendatio

I was recently (last year or so) very short on money, so all I had was a pair of 10-pound dumbbells. I tried everything I could to make the most out of it by increasing reps and doing some moderately difficult bodyweight calisthenics. I also managed to actually miscalculate my calories during...

RayAP19‎, 10-13-2021 04:10 PM
Today, 06:10 AM Go to last post
24 1,281

German volume training GVT

Anyone done it, been reading about it am getting different variations of the program. Some are recommending super sets. Criticism of the program is that there's little result after 6 reps. Anyone tried the program. can you give me a plan for the program. Goal to build some muscle and lose fat,...

training12‎, Today 04:14 AM
Today, 06:06 AM Go to last post
6 171

Auto regulated training explained

Anyone who’s ever followed baseball understands “power surges” and “biorhythms “ as it relates to performance and hot streaks. What if I told you that bodybuilders and powerlifters also have hot streaks in their performance and would be wise to break the shackles of planned progression and...

coachcalande‎, 09-12-2021 04:11 AM
4 Pages
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98 13,698

Building a training program suggestions please

Hey guys, I want to build a resistance training program to build muscle and lose fat so that I can try and reverse my prediabetes and other health issues. I have no problem doing exercises, however I just wanted to ask if you could suggest which muscles I should target for each category (Eg...

dyara15‎, 10-19-2021 10:02 PM
Yesterday, 10:48 AM Go to last post
4 254

Question What exercise routines can i do with barbells and dumbbells?

Decided to change my life around today and wanted to start working out. I only have access to a barbell and dumbells in my home and cant get to a gym anytime soon. Ive been looking for upper body workout routines but most require an incline bench which i do not have. Would greatly appreciate any...

Bk821‎, 10-18-2021 07:53 PM
Yesterday, 02:33 AM Go to last post
6 279

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
10 Pages
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10-19-2021, 06:07 PM Go to last post
282 116,745

Knee Injury

Lovely news from MRI and xray, I have a bad meniscus tear and onset arthritis in my right knee, Bodyweight squats kill no matter the position, I was so close to a 100kg Squat also but it's not worth it, especially when my only transportation is walking. He told me to avoid lower body lifting or...

Mbt1990‎, 10-19-2021 02:02 PM
10-19-2021, 06:00 PM Go to last post
9 200

Feedback to this Program

My goals are aesthetics and I want to know if I could improve anything on this program. I’m just trying to get the best out of the gym in the least amount of time. Will this help me Build a aesthetic physique? Workout A: Squat 3x5 Bench Press 3x5 Weighted Chin Up 3x5 Barbell Curls 3x10...

skinnyfatadult‎, 10-19-2021 06:10 AM
10-19-2021, 07:40 AM Go to last post
2 202

What are the advantages of full body vs Upper/Lower?

Noobs are recommended to do full body 3 days per week and then progress to upper 3x per week and lower 3x per week on the in between days. If someone has a gym in their garage, is there any advantage to a newbie doing full body vs working 6x per week on an upper lower program? I see people...

Darkius‎, 10-15-2021 11:09 PM
25 1,190

Over-active traps

Hey, I was wondering if anyone else deals with over active traps. I know some people wish they had this problem but personally although I don’t hate the look I also don’t love it. my traps look bigger than anything else and it makes some of my other body parts look a lot smaller than they actually...

jose24034‎, 10-17-2021 08:34 PM
10-18-2021, 09:48 PM Go to last post
2 311

Question Gaining muscle while training BJJ/MMA

Hello, I am a 150.2 pound 18 year old male. I am 5'11". I am seeking to find what the best way to gain 5 pounds of muscle while actively training MMA/BJJ 5 days a week is. I only have 30/45 min to weight train in a gym a day due to my job. However, right now, I do not weight train at all...

calebtgriffin‎, 10-18-2021 03:35 PM
10-18-2021, 07:46 PM Go to last post
1 284

Autoregulated double progression?

I have for a while been doing rp style volume ramp training, while i really did like this type of programming, i found that i like to keep sets more static and not change to many variables, this makes it easier to see if current volume drives performance forward. I was listing to a podcast with...

philip750‎, 10-16-2021 02:53 PM
10-18-2021, 08:47 AM Go to last post
7 531

Rest inbetween sets

Im just wondering if 60 seconds in between sets is enough?

lifechange99‎, 10-17-2021 04:10 AM
10-17-2021, 05:21 PM Go to last post
9 514

Feedback on my training program (and approach as a whole)

Hello. Male, 28 Height: 6'0'' / 182cm Weight: 165lb / 75kg Trying to gain muscle mass. Have been lifting for about an year. Paid a local fitness instructor to create a program for me, it's basically a bro split 4-5 days a week. Have been following it very closely so far, but would like...

BeetrootSalad‎, 10-16-2021 08:50 PM
10-17-2021, 02:50 PM Go to last post
2 477

Not progressing whatsoever with Fierce 5 as a beginner after 2-3 months.

Dear, I am becoming increasingly frustrated by working out, because for some reason I am simply not getting stronger. As adviced by an earlier post on this forum, I have stuck with the Fierce 5 routine since the end of June. I took a break halfway through because I went on vacation for 2 weeks,...

Bremster1‎, 09-11-2021 06:42 AM
2 Pages
1 2
10-17-2021, 12:05 PM Go to last post
46 5,132

should i continue slow cut?

So, i posted again about 2 months ago i think, and some people told me to eat on a small calorie deficit. Since then i have lost about 5 kg/11 lbs. Right now im at about 68 kg/150 lbs and at 177 cm/5 feet 9 inches. I am training on a program thats similar to lyle mcdonalds bulking routine but i...

Evan1999‎, 10-16-2021 09:34 AM
10-16-2021, 03:55 PM Go to last post
4 474

Feedback on my training routine

Relevant info: 65 kg (143 pounds) 167 cm (5'6'') Bench press: from 40 to 62,5 kg (from 88 to 137) Deadlift: from 40-ish to 80 kg (from 88-ish to 176). My record is 85 kg (187).

FatDietitian‎, 10-16-2021 07:45 AM
10-16-2021, 01:33 PM Go to last post
14 674

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teirenieivnap‎, 10-16-2021 12:03 PM
10-16-2021, 12:03 PM Go to last post
0 349

Offer > https-www-wealthsupplements-com/canada-vigornow/

Canada VigorNow >> Canada VigorNow Review >> Review >> get more inches in the trousers. After getting a larger penis, they seem that they're on the top of the arena, capable of gratifying their companions with longer and stiffer erections for a night. It works in extraordinary methods, ...

teirenieivnap‎, 10-16-2021 11:28 AM
10-16-2021, 11:28 AM Go to last post
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