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Forum: Workout Programs

What workout is best for your goal?

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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
89 Pages
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2,649 609,975

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
178 Pages
1 2 3 4 5 ... 178
Yesterday, 06:34 PM Go to last post
5,319 698,607

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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04-17-2018, 12:06 PM Go to last post
694 255,933

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
17 Pages
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04-12-2018, 04:11 PM Go to last post
509 232,863

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 7,704

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
21 Pages
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03-03-2018, 07:07 AM Go to last post
628 791,435

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 1,754,137

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 55,597

Best results for minimal effort?

For me and many others fitness is not a lifestyle. We want optimal health (hormones, immunity etc.), looks and condition with the least effort. So I'd be interested in your view on my current minimalistic "program". It includes: -5X5 workout 3 x week: A Front squat Military press

Late82‎, Today 05:21 AM
Today, 06:27 AM Go to last post
4 77

Program Critique

Finishing up week 10 of my own-personal made workout program. Though only week 3 of my bulk. (first 4 weeks of were in a cut, 3 in maintenance). Will be in bulk for next few months. Looking for advice, additions/subtractions, continue as is, or anything else of what I'm doing. Monday -...

TxMRF‎, Yesterday 09:11 PM
Today, 06:20 AM Go to last post
1 87

How do you judge whether your leg/arm strength is equal and which needs more work?

I can squat 3 plates but only bench 200 for a 1rm. I'm pretty sure this means my legs are ahead of my upper body, but how do I know when I've equaled them out?

theparadox1‎, Yesterday 06:15 PM
8 183

İcf 5x5 vs fierce 5x5 for more bodybuilding goals

İ want to start icf 5x5 but ppl say it has too much volume. But im eating on calorie surplus so i dont think its gonna be a problem. And my main goal is bodybuilding asthetics. But fierce 5 look good too. İ dont know which type of routine should i do.

bzyspecial‎, 04-17-2018 09:42 AM
2 Pages
1 2
41 745

Need a proper workout plan.

Hi, new lifter here, 2 weeks in lifting. Im looking for a one day workout plan in gym. The thing is i cant go the gym 3 times a week, i can only go on Saturday. Other than that, i follow this (search Andy Speer Ultimate full body dumbbell only workout in bodybuilding website) at home on Tuesday and...

SkyVongolaPrimo‎, Today 04:29 AM
1 63

Smile i need advice :)

I want to be able to do parkour and Calisthenics some flips but i can't even do a single pull up and I can do 10 push-ups I started to jump rope 5 days/week and cycling 2 days /week I started training 2 weeks ago. I went to the gym and I need a program so i can reach my goal :) can u advise me...

m7ppp5‎, Yesterday 12:59 PM
3 102


Could you guys reccomend me a solid Calisthenics routine?I've been lifting for a while but switched to bodyweight now and im pretty blue.Especially core progression stuff, i can do a solid V sit but thats pretty much it and I dont really know where to go from here

Malf82‎, Today 01:37 AM
1 96

Tips on my workout

Hi All, Looking for some feed back/suggestions on my routine I'm looking at starting. I'm 30yr old, 260lbs, 6'4. Been lifting for about 6 months (worked out when I was younger but had a few years off) and want to step up my game and get euge. Each exercises is 5 sets of 8-12 reps...

fever888‎, 04-11-2018 05:29 PM
Today, 03:34 AM Go to last post
19 387

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
13 Pages
1 2 3 4 5 ... 13
Today, 02:24 AM Go to last post
379 22,730

Hello i need advice please

So im needing some advice on my back workout, I've been hitting the gym after a 3 year layoff for 5 weeks now and seem some nice gains in strength and thickness (finally have my nutrition down :D ) However whats nagging me is my back routine Im only doing 2 sets of 15 warmup and 2x10 working...

Mbt1990‎, 04-18-2018 04:28 PM
Today, 12:38 AM Go to last post
9 238

Will HIIT after weight training kill my gains??

Hi, So I've been thinking of going to the gym 4x a week in the morning for my weight loss goals and after each session, I would perform a HIIT workout for 15-20min 3x a week(mostly on my upper days). For my HIIT workout,I normally follow those brutal workout programs put up on fitnessblender(if...

Pump1997‎, 04-16-2018 07:41 AM
Yesterday, 11:49 PM Go to last post
8 261

Exclamation Seeking help for both a plan and nutrition

So I have done as much research as possible on both topics and the problem I am facing is, everyone has a contrasted opinion on the subject. So I will list some quick details about myself, what my general idea is and than request that I get some advice to put all the pieces together or call me an...

MrMangos‎, Yesterday 02:44 PM
Yesterday, 11:37 PM Go to last post
7 165

Bulk, cut or neither?

Hello, so I'm 6ft 163lbs 21 years old and as you can see by my pictures, I have the whole skinny fat issue going on. I've eaten like **** my entire life and have very low muscle mass. A little over a year ago I started going to the gym regularly and would work one muscle group a day and do some...

TyroneR123‎, Yesterday 08:12 PM
Yesterday, 08:19 PM Go to last post
1 94

Periodization question

For those of you familiar with Mike Israetel and his programs, why is it necessary to periodize RPE/reps in reserve? Why not just keep it at an RPE of 8 or 9, and increase the volume from microcycle to microcycle, deload, add 5 or 10 pounds and/or a rep or two and do it again? Is it a fatigue issue?

taranradig2017‎, Yesterday 04:36 PM
Yesterday, 07:48 PM Go to last post
5 165

Cool Let’s Pull 50K Deadlifts in 2018

All Conventional/Semi-Sumo/Sumo Deadlift repetitions: Count all reps including warmups. “The meet don't start until the bar hits the floor” Don Blue

Nebamartinez‎, 01-06-2018 11:50 AM
7 Pages
1 2 3 4 5 ... 7
Yesterday, 07:09 PM Go to last post
182 10,857

SL 5x5 question.. I can deadlift more than I have weights available

I have now reached the point in SL5x5 where I can deadlift 87kg (for 1 set and 5 reps, as the program says) , unfortunately, I work out at home and I dont have more weight than that available.. now my question is.. how do I continue doing the deadlifts? do I do an extra set, starting first with...

mmaniii‎, 03-22-2018 05:17 AM
Yesterday, 04:13 PM Go to last post
6 386

Wondering if I'm doing this right

Hey guys, so I've been practicing Lazar Angelov's Rest Reduction Training for the past couple of years. Here is a link to the original post: I've made the following adjustments to the routine and have been following...

BPH1994‎, 04-11-2018 09:43 AM
Yesterday, 03:24 PM Go to last post
14 456

Post Workout for paddle tennis

Good Morning, I would like to find a gym workout that allows me to get the most out of paddle tennis. For those who don't know this sport, paddle tennis is a sport similar to tennis with a smaller court and in which the walls are used as an element of play. That said, it's a sport with...

Muspel‎, Yesterday 09:13 AM
Yesterday, 03:09 PM Go to last post
1 128

Looking for best recomp routine

Hello all, I have been using this forum for a while but this is my first post. I am looking for a good recomposition routine. I had been lifting solidly for a couple of years till about 8 months ago i broke my arm (broken humerus), since then i have gained about 25 lbs all fat. I am...

TRAVI808‎, Yesterday 01:06 PM
Yesterday, 02:49 PM Go to last post
4 193

F5 missing a day

Hi all, I am on the novice F5, m-w-f routine. I have to miss tomorrow, (A day) friday, (I can't do it saturday either). I want to know if I can do it sunday (B day), then be back on track by starting the next day for my m-w-f schedule. The bad part, is I will have to do this 2 times per...

westtxco‎, Yesterday 02:30 PM
Yesterday, 02:47 PM Go to last post
2 95

Advice for newbie on split program

Hi, I'm trying to build muscle using the below program, but am having difficulty lasting the full reps/sets even at 20kg after 4 weeks on certain exercises (bench press, incline bench press and overhead press). The program has me do 15 reps at 20kg to 'warm up', however this takes most out of me...

jf9559‎, Yesterday 01:11 PM
Yesterday, 02:43 PM Go to last post
3 185

Volume & workout critique

Pull: Chin ups 4- failure Rack pulls 3x10 Db row 3x10 Bb wide conc curl 3x10 Face pulls 3x10 ************************.. Push: . Seated press 3x10

schley1996‎, 04-18-2018 11:14 AM
Yesterday, 02:38 PM Go to last post
5 334

Workout plan week 5 - Advice

Hi everyone, First off, here is what I am working at (3 times per week, 3 sets of 8-10 reps (increasing the weight if I'm regularly hitting 10 reps)). Deadlifts Bar squats Bench press Fly Press Pull-ups Cable row Shoulder Press

cookiedude86‎, Yesterday 04:28 AM
Yesterday, 02:35 PM Go to last post
1 200

I have roughly 3 months

Ok, so, this is going to be a long post probably haha. I made an account just to get all of y'alls opinion. i'm 27 turn 28 in sep, 6'4", high metabolism, and weight roughly 215lbs. I used to be an Independent Actor, but due to bad life decisions, I ended up in jail about 2 weeks before the deadline...

GettingBackIn‎, Yesterday 12:58 PM
Yesterday, 01:43 PM Go to last post
1 79

Question Hey is my 5 day split okay. comments please ? :D

Monday- back and light biceps Tuesday- Chest and light triceps Wednesday- free Thursday- shoulders and traps Friday - leg and abs Saturday- heavy biceps and triceps. Sunday free I have been training for 8 months 192 cm 100kg 18 Bf 40/35/25 diet low sugar high carb

ppp613301‎, Yesterday 12:25 PM
Yesterday, 12:59 PM Go to last post
2 110

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