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Forum: Workout Programs

What workout is best for your goal?

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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 09:28 PM
365 Pages
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04-19-2016, 01:44 PM Go to last post
10,927 2,664,466

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 02:07 PM
100 Pages
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2,987 1,117,231

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 07:55 AM
33 Pages
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960 887,903

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 12:51 PM
23 Pages
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10-23-2020, 09:05 PM Go to last post
688 1,289,989

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 07:27 PM
23 Pages
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12-01-2020, 03:35 PM Go to last post
682 741,144

Sticky Thread Sticky: AllPro: A Simple Beginner's Routine part VII

Part 1: Part 2: Part 3: Part 4: Part...

nightanole‎, 11-07-2020 07:13 AM
3 Pages
1 2 3
Yesterday, 05:18 AM Go to last post
88 10,098

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 07:00 AM
3 Pages
1 2 3
09-08-2020, 10:44 AM Go to last post
80 288,365

AllPro: A Simple Beginner's Routine part VI

Part 1: Part 2: Part 3: Part 4: Part...

nightanole‎, 10-05-2015 08:53 AM
290 Pages
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11-07-2020, 08:25 AM Go to last post
8,697 1,441,871

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

****EDIT****** Let's OHP 3,000,000lbs in 2020 Replaces previous goal of 2,020,00lbs *************** Recreating ECGordyn's thread from last year. Same rules as before

OldFartTom‎, 01-01-2020 03:00 AM
21 Pages
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12-01-2020, 05:55 PM Go to last post
629 170,281

Let's chase new totals for the end of 2020!

Following this recent thread: Let's see how seriously we can train until the end of 2020, and see who makes the most improvement. Show everyone you're the biggest dog on the block while also...

ECGordyn‎, 09-08-2020 09:47 PM
12 Pages
1 2 3 4 5 ... 12
Yesterday, 07:12 AM Go to last post
350 40,209

Thumbs up Good Bodybuilding Programs Without Deadlifts?

Getting back into bodybuilding, and just wanting to look good this time around (getting strong would be nice, but not my #1 or #2 priority). Just looking to get lean and get in cardio shape. I know it's frowned-upon, but I'm looking to avoid deadlifts. Obviously they're a fantastic exercise, but...

AsideDish‎, 11-17-2020 06:15 PM
2 Pages
1 2
11-18-2020, 04:40 PM Go to last post
42 2,152

What are Ways to position shoulder volume in PPL?

So for my push day, I’ve seen routines that say do like a bench press, then overhead, then incline bench, then lateral raise, then tricep work. But I was wondering are there other effective ways? I saw one routine that had chest exercises first. Then shoulders. Then triceps. I’d like to do one...

chrismanop‎, 11-09-2020 08:27 AM
11-10-2020, 11:47 AM Go to last post
26 880

I am looking to try this routine what can I expect? Suggestions?

The goal here is to grow some overall size and just get more fit. Improve strength endurance physique and energy. What kind of results can I expect if I follow this routine for 2 months or so? Obviously that's a short period of time but I am wondering if its enough to see any noticeable results. ...

darkariel7‎, 11-30-2020 02:48 AM
12-01-2020, 06:57 AM Go to last post
25 1,006

Deloading, 1 hard set

Only one hard set of each exercise, same intensity and rep count. Anyone have any experience deloading like this? Thoughts, worth trying?

Xpiro‎, 11-21-2020 11:02 PM
11-24-2020, 07:08 PM Go to last post
21 1,480

Should I do AllPro or Starting Strength? + Why am I so abnormally weak for my weight?

I'm 6'1 157-160 pounds. I have a skinny lanky physique with really thin, long arms and legs and a short torso. I started strength training for the first time today after doing p90x on and off just to improve my basic health the last 8 months. Before that I was basically sedentary my entire life....

letskissbro‎, 11-18-2020 08:03 PM
11-19-2020, 01:01 PM Go to last post
20 1,144

Keeping your body guessing.

So I read that it's a good idea to keep your body guessing in terms of exercises. I was wondering is there a certain amount of space you should give between redoing the same exercise. Say I do push pull legs. How many cycles of this could I go through before I can repeat the same exercises whilst...

Inhumanleo‎, 11-14-2020 04:59 AM
11-14-2020, 09:53 PM Go to last post
20 1,227

What is the best time to start working out at home ?

Morning or evening ? I can start from early morning 6.30 or 7 and do work outs for 45 minutes to 1 hour Or i can try in the evening . I have to start somewhere My goal is to lose some weight too

Pankajakshan39‎, 11-10-2020 08:21 AM
11-12-2020, 10:03 AM Go to last post
19 1,191

What to do after starting strength. seeking guidance

Looking for some guidance on the next step. I am 25 years old, 170ish lbs and I am 5’10. Been lifting since I was 18 and have made some decent progress but nowhere where I want to be. In the past year, I took lifting more seriously and got on Rippetoe's Starting strength program. I went from 155lbs...

bmelec‎, 11-19-2020 11:06 PM
11-23-2020, 06:14 AM Go to last post
19 1,764

Wink Critique and help me with my 4 day fullbody program. Suggestions? Will REP

Hey guys I'm 5'11 and doing a mini cut right now. Currently 191lbs trying to get down to about 185lbs. Best gym lifts 505x1 conventional deadlifts beltless Squat 415x1 bench 260x1 Front squat 325x1 OHP-180x5 Currently trying to get down to about 15% bodyfat as my bodyfat is about 19...

NoviceKevin‎, 11-06-2020 11:48 AM
11-10-2020, 08:21 AM Go to last post
19 1,283

Thumbs up 17 y/o with fast metabo: how to get big ?

Hey there, I’ve been working out for 7 months now and am pretty satisfied with the result. As a 17 y/o guy with a fast metabo, I just wanted to know the way to get BIG muscular. I just don’t want to keep working out for years to end up having a muscular but still skinny body you know ? Should I...

Masaaassa‎, 11-09-2020 03:23 PM
11-23-2020, 01:00 PM Go to last post
17 1,646

Deadlift feeling too taxing

I’m doing squats, snatch grip deadlifts, RDL’s and single leg work for lower body. (3 sets each) It worked for a few months, but now that I’m getting close to 2x body weight in squats and deadlifts I’m hitting plateaus, and snatch grip DL feel too taxing, sometimes I lift the same as my squat and...

Alexlarex‎, 11-16-2020 08:16 AM
11-17-2020, 10:18 AM Go to last post
16 1,189

At home workouts

Hey guys, I was just wondering if anyone had any links or tips for creating a workout at home , thanks.

MiByrne‎, 03-24-2013 12:16 PM
11-23-2020, 01:39 PM Go to last post
15 2,144

Tips on how to shape/fill my extremely stubborn chest

I am 6'1 175 24M Pictures for reference -> / a / rnpK2nD For the past five months I've been working out four times/week, following Jim Stoppani's Shortcut to Size. My chest has always been super frail no matter how hard I target it. I was hopeful that the above workout plan would...

ccamero8‎, 11-11-2020 09:16 AM
11-12-2020, 06:11 AM Go to last post
15 884

Heavy squats and deadlifts in the early AM?

Does anyone else here train in the early morning? What are the risks to heavy squatting and deadlifting within a short period after waking? I know the spines discs are filled with fluid, but how long do you think this takes to drain to ensure the spine is safe for heavy loading? Through basic...

CatsAndMice10‎, 12-02-2020 03:55 AM
12-02-2020, 04:47 PM Go to last post
15 584

Personal training style advice request (long post)

Hello everyone, former regular advice giver looking to receive some thoughts here. I'll give sufficient background info, since this is a personalized issue. The short question is regarding training styles and what direction might be appropriate for me going forward as a somewhat, mid-late stage...

rsid97‎, 11-03-2020 10:29 PM
11-05-2020, 02:03 PM Go to last post
14 1,084

Question What do you think of GZCLP?

I am currently running Allpro’s routine as per the sticky and have seen some strength gains (as expected from a newbie), mostly neuromuscular rather than size, but I have been on a cut for 12 weeks having lost 4.7kg (~10lbs) so I wasn’t expecting any substantial size gains. I’d like to move to a...

xuerebx‎, 11-25-2020 08:44 AM
11-27-2020, 12:39 PM Go to last post
14 1,430

Help me pick a new workout program!

I'm 6ft 1 weigh 195lbs 19% body fat....I have been working out on and off for a few years mainly running my own programs (I know prob not the best idea) anyways im currently doing push pull legs and ive done fierce 5 full body before.... I'm looking for a plan that is strength based for main lifts...

Moose1389‎, 11-21-2020 02:40 PM
11-22-2020, 08:30 PM Go to last post
13 1,119

Anabolic Cutting Program - 0% LBM Loss

I've spent the past seven years researching and working on various new theories and programmes relating to body recomposition and getting shredded. I have now finally come up with something which I believe will be of great interest to the community and I am excited to share it with you guys. ...

Aguisa92‎, 12-01-2020 11:44 AM
Today, 10:28 AM Go to last post
13 657

Not gaining strength

The first year of lifting I followed icf 5x5 and got to a 300 bench. 175 ohp. 335 squat. And 415 deadlift. After that I stalled on all lifts. I then tried 5/3/1 the following year No gains on bench. Then I tried 7/5/3 the year after that still nothing. Then mad cow the year after that still...

Johnmush‎, 12-01-2020 08:32 AM
13 779

Upper/Lower, no progression in some exercises

I do an upper lower split, upper body day consisting of Barbell flat bench press, lat pulldown, barbell overhead press, barbell bent over row, ez bar curl, ez bar skull crusher and cable rear delt fly I get stronger every workout on the bench press. About one rep more every workout, and add...

drunkenmaster1‎, 11-23-2020 07:42 AM
11-29-2020, 02:06 AM Go to last post
13 1,784

Really confused !...

I have been training for over a year now at a gym once with a trainer, i managed to put some lean mass but after that i havent been seeing any results, i stopped training for a while for.personal reasons then i decided to sign up with a new gym and a PT, first couple of weeks i observed good gains,...

jomanjee‎, 11-05-2020 04:59 PM
11-16-2020, 11:21 AM Go to last post
12 1,625

How should I handle this?

Due to muscle tightness/strain in my pelvic floor, I’m not allowed to do squats, deadlifts or any core work (or anything involving tension in thr core). Haven’t been able to do this for the last 5 months. I am however able to do basically everything else as long as its not extremely heavy or...

chrismanop‎, 11-28-2020 03:14 PM
12-01-2020, 12:27 PM Go to last post
12 1,147

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