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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
17 Pages
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07-30-2021, 12:06 PM Go to last post
495 147,455

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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07-29-2021, 05:36 AM Go to last post
968 1,027,314

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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3,021 1,234,942

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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06-06-2021, 04:05 PM Go to last post
709 849,393

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 1,400,075

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
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03-17-2021, 07:01 PM Go to last post
84 355,839

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 2,852,241

Question Fat loss workout with arm injury

Hi there. A while ago I've broke the humerus on my left arm and cannot use it normally yet (still hurts). I work a sedentary job that has me sitting for 10 hours a day and have decided that it's time to lose some weight and change my life. Could someone please let me know what exercises would...

userWNCR0Z4AVCV‎, Today 05:28 AM
3 203

Intentionally Plateauing?

I hope this is right place for this. Mods, if not, I apologize, and please feel free to move where it goes. So, I'm no stranger to lifting weights. Not an expert, but not a novice. I understand form, and diet and what not. Still learning, of course. Been lifting off and on for about 8...

StaticShock5‎, Today 02:43 PM
2 Pages
1 2
Today, 06:36 PM Go to last post
30 444

Is progression schemes really needed for hypertrophy training?

As we know that progressive overload is more an observation then an action, and the action is meeting the required stimulus during the session with enough volume and effort ( close to failure). Do we really need a progression scheme? Could we basically just go to the gym, log your training and...

philip750‎, Today 04:33 PM
2 132

Bodybuilding and maintaining athleticism

Hey everybody. Is it possible to bulk and lift heavy speights, but still be good at sports and maintain athleticism? By adding pylos maybe? I recently played football, but felt a lot heavier, slower and more stiff than i used to be. I used to be very agile, Quick and smooth. I have bulked a...

mmmh98‎, 07-31-2021 03:27 AM
2 Pages
1 2
31 1,038

[AI coach review] BodySculpt AI programming

Hey all, just wanted to share my experience with the BodySculpt AI bodybuilding workout programming service. The service can benefit a lot of people since there's a lot to consider when programming a science-based tailored physique training plan. Pros: - Helps me maximize hypertrophy without...

ryando96‎, Today 04:21 PM
Today, 04:21 PM Go to last post
0 100

Arrow Workout programs


Kemar31‎, Today 12:58 PM
Today, 12:58 PM Go to last post
0 117

Smile Workout at home


Kemar31‎, Today 12:35 PM
Today, 12:35 PM Go to last post
0 108

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Keto Burn Advantage UK >> Review >> give essentialness. It helps in upgrading the metabolic state and advances a tranquil identity. This help is given by which helps in achieving the sis state and makes you thin and trim The Ingredients of made typically using common concentrates to give...

wisusisterday‎, Today 06:17 AM
0 119

Why Pushup Is Very Important To Stay Healthy

Introduction to pushup There is not a man on earth, nor woman for that matter, that has not been introduced to the context of push-ups before. Perhaps you have even tried to do a push-up in your life just to see what it is all about! Well, this amazing exercise has been true to its meaning and...

Greatky‎, Today 05:15 AM
Today, 05:15 AM Go to last post
0 162

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
9 Pages
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263 82,930

What weight dumbbells to buy?

First post in years (had a different account). I used to be able to do 225lbs reps of 10 for 3 sets. I would eventually work up to 255lb for lower reps but it kind of hurt my joints. Since COVID, I have not worked out for almost 1.5 years and lost a lot of strength. I bought 55lb...

hugehulk‎, Yesterday 04:40 PM
7 334

Pellamore Skin Cream >> Pellamore Cream >> Review >> the state of skin could be returned with crisp and energetic appearance.Skincare stands to be a fundamental perspective you can't overlook paying little mind to your facial impression, regardless of what age amass you are off, how well...

susuralsimar‎, Today 02:59 AM
0 132

Thumbs up Hardcore planking

PLANKING If there is one exercise we all love to hate and hate to love it is this one . A plank is a simple effective body weight exercise that requires no equipment and can be performed just about anywhere. Holding your bodystiff as a board develops strength primarily in your core - the...

userIKWBFHA8BNE‎, Today 02:56 AM
0 135

Cool Plank Tutorial & World Records.

The plank is one of the simplest exercises that you can do it's simple in its appearance and the amount of steps involved in doing one. Being simple, though, does not mean that doing a plank is easy. Getting into plank pose can be easy. Holding a plank can even be easy, for a few seconds, but...

Alxlegend007‎, Yesterday 11:43 PM
Yesterday, 11:43 PM Go to last post
0 173

Poll Poll: HR Monitors (I.e. Apple Watch, fit bit, etc)

People say that the numbers lies. While a Fitbit does indeed combine your BMR with your activity/calories burned for the day, the Apple Watch does not. So that would mean an Apple Watch is accurate when it comes to tracking calories burned. I have owned both. A fit bit will say you burned...

userOHYTJMM3PMF‎, Yesterday 10:56 AM
Yesterday, 05:06 PM Go to last post
3 287

Arrow Body planking for beginners & advanced

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poleen‎, Yesterday 01:03 PM
Yesterday, 01:03 PM Go to last post
0 209

What did YOU do today? Post your workout.

Here was my morning lift: Pre lift: Black coffee 6 eggs with cheddar and ham Oatmeal. *couple quick rounds of Apex Hit the garage gym

coachcalande‎, 06-05-2021 05:09 AM
5 Pages
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Yesterday, 12:48 PM Go to last post
133 21,218

Looking for hyperthrophy program

Hey, I'm looking for a new program to follow. I want to get off the 5x5 program and want something more bodybuildung related with more pumps and more failure, no strength routineIt should be a complete, detailed program inside that book , with (RPE, RIR) I thought a book would be cool....

bigbaba1‎, Yesterday 09:04 AM
Yesterday, 09:04 AM Go to last post
0 268

What or who first inspired you?

I was thinking about what may have inspired me as a youngster to become interested in weights and getting big muscles. Some stuff that maybe played a role back in the 70s and 80s 1- comic books 2-superhero cartoons 3- professional wrestling bodybuilders like Tony Atlas, Ivan Putski “The...

coachcalande‎, Yesterday 04:18 AM
Yesterday, 04:18 AM Go to last post
0 251

Smile I need help with a gym program

Hi guys I am 18 years old I just re joined the gym for the first time in over a year , I have Asperger's and low muscle tone so I can get injured easily therefore I can't do to much in 1 session , I want to train 4-5 days a week so if someone could come up with a basic program for me that would be...

daniel026611‎, 07-31-2021 09:54 AM
Yesterday, 03:25 AM Go to last post
2 464

Help modifiying fierce 5 Intermediate Upper/Lower Program

So, I kind of like the fierce 5 Intermediate Upper/Lower Program. however, there are things I can't do because I am at home with limited equipment. Hoping you guys can suggest an alternative exercise to replace these. I am using Powerblock weights with the barbell and curlbar with a good bench....

rlefebvr‎, 09-08-2016 04:23 PM
07-31-2021, 06:17 PM Go to last post
15 2,923

Help with a program

Hey everyone i am 6’3 235 pound guy very strong but have some soft baby fat I want to get rid of. I’m looking for a workout program to help me gain muscle explosiveness in my legs and shred the rest of this damn fat. Would love some recommendations!!

Jtlax22‎, 07-31-2021 04:03 PM
07-31-2021, 04:03 PM Go to last post
0 297

abs in 10 daysssss

press on the link below and wait for a sec *************.us/6856311 While a six-pack is not far within reach, it does require healthy habits, good exercises, and a very consistent ab-focused workout routine. Yes, you read that right. The abs of your dreams depend on your ability to remain...

userK1ZDNSGLRQK‎, 07-31-2021 03:02 PM
07-31-2021, 03:02 PM Go to last post
0 294

Smile Hy guys it's awesome please check out you like it

Good lock all of you guys

Binod55‎, 07-29-2021 04:20 AM
07-31-2021, 02:05 PM Go to last post
3 584

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sonezzaroahi‎, 07-31-2021 07:11 AM
07-31-2021, 07:11 AM Go to last post
0 310

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