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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 08:53 AM
268 Pages
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Yesterday, 02:39 PM Go to last post
8,018 1,217,364

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
99 Pages
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2,946 942,507

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
32 Pages
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01-09-2020, 02:34 PM Go to last post
945 683,615

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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12-29-2019, 08:44 PM Go to last post
682 1,121,922

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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11-11-2019, 05:58 AM Go to last post
665 566,488

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
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09-06-2019, 01:41 AM Go to last post
72 182,682

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 2,412,280

Morning workouts - tired for the day?

As my job schedule is going to change soon, the only time for me to train will be in the morning. But I know from my previous experience of training in the morning that I feel sluggish and relaxed too much after a morning workout and cannot concentrate mentally as good in my job later. What...

HeMB‎, Today 03:13 AM
10 240

Arrow Training morning makes me not sore

I noticed from recently switching from training in mornings to training in evenings, that training in evenings has me sore the next day usually whereas training in the mornings I was never sore. Does that mean I respond better to train in the evenings and that I can train harder at that time?

905letters‎, Today 11:48 AM
0 2

This program looks legit, but is it?

I found this one on Reddit. I just want to know if its any good or does it look like a bad program? Its called Visual Impact Muscle Building. Have done 12 days with noticable changes in body structure. Not big but noticable. 4 phase program, 2 months per phase. Phase 1 was straight...

ronniba‎, Today 11:48 AM
Today, 11:48 AM Go to last post
0 4

Is this plan right for me?

Hey guys, So can you let me know if this plan is good for me and if there is another plan you recommend that would be better? Not really concerned about the nutrition right now but I am more concerned about the workout plan. I have gone through quite a bit of a weight loss transformation but...

richv24‎, Yesterday 03:19 PM
Today, 11:36 AM Go to last post
6 215

Over 40 programs

I struggle to find the right program to follow at 41. Find myself doing what I did in my 20’s and that doesn’t seem to work as well. Need to shed some pounds but build muscle too. Any tips, advice etc. would be greatly appreciated!

nhtope‎, 01-26-2020 12:30 PM
11 553

5x5 versus 25 reps

The idea is you pick a weight you can do for 6 reps but not 7, and do as many reps per set as possible without going to muscle failure until you get 25 reps. On paper it sounds similar to the classic 5x5. I tried it today with dumbbell incline press. I took my usual 5x5 weight and first set i did 7...

randomcrash‎, 01-26-2020 01:22 PM
Today, 11:19 AM Go to last post
17 645

Powerlifting / General strength routine

Mon Squat variation 5x1 over 90% Hyperextension / GHR 5x10 DB overhead press 3x10 ~65% Wed Bench 5x3 ~85% DB row 3x8-12 Pullups 3x amrap @8-9

kevbozz‎, Today 11:10 AM
Today, 11:16 AM Go to last post
1 20

Question New program analysis

Hello boyz, me again 😂. Just wanted to know what are the toughts on my new program. I have less than 1 year of lifting experience so I hope that this will work. My main goal is to hit the selected number of reps and sets with same weight and then i add weight and I will try to hit the number of...

Tonii47‎, Today 08:57 AM
Today, 11:05 AM Go to last post
7 117

Help: Alternatives to Fierce5 Exercises (Scoliosis)

Hello BB. Threw some x-rays and my chiropractor who specializes in physical therapy I discovered that I have scoliosis. I have been having some back pain for a little while now and thought I'd get it check out. Anywho... I have been following the Fierce5 workout which has been going very well...

jamesarroyo‎, Today 05:56 AM
Today, 10:39 AM Go to last post
5 159

Advice for a “skinny fat” hardgainer

Hello! I could use some advice. I’m 30 years old and have always been fairly skinny. I started working out regularly (basically for the first time) in September. I now go to the gym 4-5 times a week. Since I’m trying to gain muscle mass, I’ve tried diligently to increase my calorie intake. For...

f789‎, Today 07:28 AM
Today, 07:52 AM Go to last post
1 122

Bro split recommendations?

So I have spent years bulking/cutting doing Strong lifts and 531. I feel like I have just gone in circles to be honest. I have certainly gained a little muscle but based on the amount of time spent, I can't say that I am happy. I am kind of tired of doing the same compound lift based workouts and...

SwagenGTI‎, 01-17-2020 01:49 AM
Today, 07:51 AM Go to last post
26 2,311

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 03:00 AM
3 Pages
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79 7,956

4X a week routine - 2X Frequency?

I never really trained 4x a week and right now my schedule only permits me to train 4x a week. Im thinking a routine like this would work well for me since im looking to train a muscle group twice a week but stay away from the basic upper lower: Monday / Thurs- Push - Chest/Sho/Tris/Quads...

ShortMonster‎, Yesterday 07:17 PM
Today, 07:44 AM Go to last post
13 382

Question Upper/lower split help

Hello BB community! I am going to try and keep this short so its quick to read. So this is my upper/lower split workout and i would like some input on making it better... Any input will be greatly appreciated, volume, frequency... too much, too little etc., My goal is hypertrophy, I just want...

memen70mori‎, Yesterday 11:41 PM
Yesterday, 11:42 PM Go to last post
1 202

PHUL workout okay to copy it straight up for the next few months of bulking?

Its the workout posted on the site by Brandon Campbell are their any changes you guys suggest for this workout? Reddit had this changes to it: Upper Power Bench Inc. DB Press

GangsterFresh‎, Yesterday 10:13 PM
Yesterday, 10:33 PM Go to last post
2 167

Lightbulb Changing My Life & Grand Plans For The Future

Hi, I am in my early twenties and a relative beginner who has only been going to the gym for a few months. I am an average weight for my height/age - 73kg and 181cm. I know many of you here are very experienced and knowledgeable with a lot of wisdom regarding gym-going, so I would really very...

Onyl‎, 01-23-2020 04:43 PM
Yesterday, 04:56 PM Go to last post
14 766

Need a hand for good 4 day workout mon-thur.

Hey all, im posting on here today regarding a solid workout that will tone me up quickly. I have experience with working out, but my schedule is too broken. I am fully dedicating myself to a monday-thursday after work, work out. And would like to get fit quickly and see results fast. (fully...

Tminim‎, Yesterday 01:26 PM
Yesterday, 04:45 PM Go to last post
4 271

back in it, need some advice please

I need some help with choosing an easy to follow better structured workout program. Quick little bio. I'm 47 183cm weight unknown (I never used scales to monitor progress so dont own one). My image should give a rough indication where I'm at, hm. good thing it doesnt show legs ;) After...

sthooligan‎, Yesterday 03:52 PM
Yesterday, 04:24 PM Go to last post
3 215

My workout program--gaining fat but not muscle

Hey guys, new here so this may be the wrong forum to post this. Here is my workout/diet. I'm an 18 y/o guy, 5'10"/207 lbs. I seem to be putting on fat but not muscle, my guess would be that my diet isn't good. I do this workout 3 times a week. Warm-up: .25 mile run Legs: Squats 3 sets of...

Trying2serve‎, Yesterday 12:08 PM
Yesterday, 02:24 PM Go to last post
3 261

Question Gain Muscle By Summertime

Hi all, I'm 15, 5'9 143 pounds and I'm trying to bulk up for the summer but also stay trim. I was wondering what diet I should have and also should i do more reps with less weight or less reps with more weight. Also how many days a week should i work out and how many times a day. Any help would...

BiGBOi7887‎, Yesterday 09:58 AM
Yesterday, 12:29 PM Go to last post
2 273

Temporary Substitute for Fierce 5 Novice

Hey Guys, I have been following the Fierce 5 Novice Training for about 2 months at this point. I have been very loyal to it, and it has also given me quite good results. I am very happy with it, and the progress is amazing too. MY current work-out routine is like this. Every MON-WED-FRI ...

hzolo‎, Yesterday 08:26 AM
Yesterday, 12:05 PM Go to last post
14 348

Good routine for an 81 year old?

My dad is about to turn 81. He's beaten bladder cancer and has been going to the gym with me 3 mornings a week. He swims a little, does the elliptical slowly, and has also been doing machines and some light dumbbells Would a basic full body 3 days a week be optimal for him? He enjoys lifting...

edwardwhaskell‎, 01-25-2020 05:17 AM
13 693

Lightbulb Weights not going up???

So this is my third week at the gym and I've heard beginners should be seeing weights increase like every other week but I am doing 5x5 training and my bench has stayed at 110 my squat 115 and my military/overhead press 65 bent over rows at 110 etc. I am eating 2600-2800 calories a day since my...

andrew2811‎, 01-26-2020 05:10 PM
01-26-2020, 07:08 PM Go to last post
3 370

Advice for limited time

Hi all, unfortunately I have limited time for training sessions these days and was looking for some advice or recommendations on an upper body weights routine I could fit in 35 minutes. I don't want to try and squeeze in too many exercises per muscle and run out of time but I would like to try and...

Grandville23‎, 01-26-2020 06:35 AM
01-26-2020, 05:33 PM Go to last post
12 580

Arnold's routines from his book

Got sort of curious about these old school routines from Arnold's encyclopedia of modern bodybuilding book, so it sparked my curiosities and I decided to try one. In the book, he mentions three types of programs that i've seen; basic, advanced, and competition, with progressively increasing...

TheShadowMan‎, 01-26-2020 05:39 AM
01-26-2020, 01:02 PM Go to last post
3 513

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