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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, 12:56 PM Go to last post
8,268 1,309,810

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 1,012,160

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
946 764,417

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
1 2 3 4 5 ... 23
04-18-2020, 12:36 PM Go to last post
684 1,187,548

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
671 637,747

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
72 224,760

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 2,513,695

Proportioning long legs & arms + short torso

So about 8 months ago I began lifting more seriously, following the standard push pull legs program. I've been making a decent amount of progress (+ ~9 pounds of muscle), and have hit a plateau recently which I attribute to a lack of calories I am also working on trying to proportion out my...

lifterJai‎, Today 06:08 PM
Today, 08:13 PM Go to last post
7 136

BENCHPRESS shoulder pain ffs

Hey guys. You remember when i posted about my shoulder injury from dips... I recieved good advice to lay off training a little bit.. I could not do any pressing.. Now i had a Push day and i Can do OHP without problem also Incline bench is ok.. But BENCHPRESS i cant do it without aggravating the...

Advice1998‎, Today 07:56 AM
12 283

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, Yesterday 05:36 AM
Today, 06:02 PM Go to last post
10 449

Post Progressive overload... can I do this?

Instead of adding weight each time to the bar with a weight I can lift 8-12 reps with, can I stay with a higher weight that I can only lift 3-6 reps with, until I can lift 8-12 reps on the heavier weight, then raise weight to a weight i can only lift 3-6 with.. rinse and repeat? Would this be...

Dreamer999‎, Today 03:59 PM
Today, 04:21 PM Go to last post
2 115

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
Today, 02:22 PM Go to last post
48 2,080

Help improve my weekly routine

I just started lifting weights again 3 months ago and I am looking to improve my routine. Workouts are at home and due to financial constraints, I only have a rack, a barbell, ~250lbs. of weight plates, and an adjustable bench. I'm hoping to purchase adjustable dumbbells in the near future. 3...

proxyfunction‎, 05-18-2020 09:46 AM
Today, 01:01 PM Go to last post
29 1,315

Share your quarantine workout

Here's mine: Equipment: 2x 20 kg dumbbells, pull-up bar, dip belt, rings Day 1: - Weighted pull-ups - Weighted ring dips - Ring rows - Ring archer push-ups

bropheus‎, Today 11:27 AM
1 139

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, Yesterday 07:38 PM
8 372

Stuck at 7 pull-ups

Hello, i have a question. Some weeks ago, i could do only 2 pull-ups. I train 3x per week fullbody training, and i did like every training or every 2 trainings +1 pull-ups. But for now , im like 2 weeks stuck at 7 pull ups and i just cant do more. I dont know why, my dips i do more reps every...

valinor333‎, Today 01:49 AM
10 350

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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Today, 08:02 AM Go to last post
358 75,663

How to control my body during lock down

Due to lock-down how to control meal for UFC Player

crackstreams‎, Today 06:40 AM
Today, 07:29 AM Go to last post
3 195

Best resistance bands

Hi guys, I’m trying to build muscle and drop fat. I do the whole going to the gym thing and then lose confidence and either stop going or don’t do certain exercises because it’s busy. I’ve been looking into resistance band workouts, my strength won’t be great but I’ve been dieting hard and...

ws155421‎, Today 12:16 AM
2 215

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
Yesterday, 04:11 PM Go to last post
13 917

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, Yesterday 09:14 AM
Yesterday, 02:16 PM Go to last post
3 285

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
Yesterday, 11:45 AM Go to last post
9 3,010

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
Yesterday, 11:43 AM Go to last post
16 1,418

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, Yesterday 04:25 AM
Yesterday, 09:52 AM Go to last post
7 441

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, Yesterday 09:33 AM
Yesterday, 09:33 AM Go to last post
0 304

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
Yesterday, 07:46 AM Go to last post
6 631

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
05-23-2020, 11:30 PM Go to last post
10 995

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
05-23-2020, 09:48 PM Go to last post
8 777

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, 05-23-2020 01:34 PM
05-23-2020, 02:47 PM Go to last post
3 462

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
05-23-2020, 07:43 AM Go to last post
6 1,027

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
4 818

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
4 757

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