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Forum: Workout Programs

What workout is best for your goal?

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  1. Post your workout journals online so others can see what you are doing and follow your progress!

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  2. Discuss Olympic lifting and your personal programs.

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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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Yesterday, 06:07 PM Go to last post
85 446,338

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: http://forum.bodybuilding.com/showthread.php?t=121353501 ...

2020Wellness‎, 11-08-2012 01:07 PM
103 Pages
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08-15-2022, 06:57 AM Go to last post
3,089 1,425,894

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

Part 1:https://forum.bodybuilding.com/showthread.php?t=4195843 Part 2:https://forum.bodybuilding.com/showthread.php?t=133395553 Part 3:https://forum.bodybuilding.com/showthread.php?t=147447933 Part 4:https://forum.bodybuilding.com/showthread.php?t=155009423 Part...

nightanole‎, 11-07-2020 06:13 AM
29 Pages
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08-04-2022, 10:57 PM Go to last post
851 365,294

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
25 Pages
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08-04-2022, 12:08 PM Go to last post
746 991,778

Sticky Thread Sticky: It's Go Time! THE CHALLENGE BEGINS 2.13.22

Our 4-Week Challenge was built to inspire you to think beyond your limits and find ways weekly to improve your overall health and fitness. All ready a beast at the gym or just getting started, it doesn’t matter - our team of master coaches will hit you with new challenges each week to test your...

ForumNature‎, 02-13-2022 12:55 PM
02-13-2022, 12:55 PM Go to last post
0 6,796

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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697 1,555,486

Sticky Thread Sticky: Am I overtraining?

In response to this question, asked several times per day in this forum, consider this: Due to a large number of variables from one trainee to the next, no one can look your written routine and declare it "overtraining" or "too much." Instead of posting your routine in all it's detail while...

ironwill2008‎, 11-21-2018 07:29 AM
11-21-2018, 07:29 AM Go to last post
0 61,687

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 3,190,792

Change RDL to conv. deadlift

Hey there, I am training with this program for few months now (cutting). I would like to know if it is possible to change the RDL to deadlift and maybe add hamstring exercise or even add the deadlift to the program as it. If so, what should I do? 1. Should I add as it? (which day if so?) 2....

Doronxld7‎, Today 09:43 AM
Today, 09:43 AM Go to last post
0 1

Exclamation Confused and in need of help Please!

Hello all, I am really hoping someone can take the time and point me in the right direction as I am finding this a little confusing. I am at a point in my life being a 38 male from the UK that is overweight, tired all the time, joint ache and back ache and drink and eat way to much rubbish...

kieronthomas‎, Today 02:12 AM
1 79

29 - worried it’s too late to build a proper physique - workout split suggestion

I’m 29 Years old / 183 cm (6 feet) tall / 60 kg (~133 lbs) My usual weight is around 70 kg though (I just lost weight this past year and stayed around 60 kg) I lifted weights on & off between 2009 - 2016 , nothing serious. Home-workout/Body-weight training 2016-2022. Now this month,...

Dado0o‎, 08-15-2022 08:03 PM
Yesterday, 06:02 PM Go to last post
8 317

Is Arnold's extreme volume program worth it?

It's basically Chest, Back, Legs Arms & Shoulders Chest, Back, Legs Arms & Shoulders

difardifar‎, 08-10-2022 01:58 PM
Yesterday, 06:00 PM Go to last post
19 863

Feedback on my Intermediate program would be great

Hey, I do the following program 6 times a week and alternate between the workouts, for example Workout A - B - C - D - A - B - Rest day - C ---- Workout A: Rows - 4x8 Incline Dumbbell - 4x10 Bar Curls - 2x12 Lateral Raises - 3x12 Wrist Curl - 2x15 Kickbacks - 2x12 Bar Shrugs - 2x12

itsnottme22‎, Yesterday 09:00 AM
Yesterday, 05:37 PM Go to last post
10 303

New method

I haven't lifted weights in like 15 years I think I know what I did wrong besides not enough protein Instead lifting heavy weights and low reps andblow sets. I should have been doing light weights for 10 to 15 reps and more sets . What do you think? I know it's a noob question.

SwoleToronto‎, 08-15-2022 09:17 AM
Yesterday, 01:55 PM Go to last post
3 167

Any feedback on this 3 day program?

Hi, I've found a 3 day program which I'm considering to follow and wanted to get some feedback on if it's good or not, it's from an ebook so not made by me. The plan splits into two routines A and B, where it is described that they should be done interchangeably i.e. week 1 - A/B/A , week 2 -...

Ketjow‎, 08-15-2022 09:22 AM
Yesterday, 01:41 PM Go to last post
7 275

Feedback on Intermediate Routine Switch

I am 38, am 9 months in, went from 155 lbs to 167 so far. Goals: Hypertrophy looks and strength- as well as injury prevention I've recently switched from 5 reps to 10 on my exercises bc I stopped gaining improvement on the bench. I also am starting a new routine Monday: Old Routine:...

si3000‎, 08-12-2022 05:08 PM
08-15-2022, 06:58 PM Go to last post
7 444

About training volume

In a typical Back & Chest workout, i will hit in total 24 sets 12 for chest 12 for back, which i thought was fair volume and something i can manage. But someone like JPGcoaching, if you know him says he only does 8-10 sets in total!!! What? 8-10 sets for a Back and Chest workout?? Is that really...

difardifar‎, 08-12-2022 04:56 PM
08-15-2022, 11:02 AM Go to last post
9 515

Accessory and supplemental lifts progression?

Im looking at all those powerlifting programs, usually there are no direct progression laid out for accessory and hypertrophy work. How do you guys progress accessory and supplemental lifts? That are not based on percentages. Usually for my big main lifts like squat, deadlift and bench, im...

JitsuLifting‎, 07-17-2022 02:36 PM
13 1,095

Combining Madcow 5x5 with other training sessions?

Hi, So I'm looking to start doing Madcow 5x5. This will be the first ''real'' training program I do since for the past 10 years I've been doing all sorts of programs I made up myself to combine with MMA and running. I want to try a proper program like Madcow out so I can finally get some...

Lowkick‎, 08-13-2022 12:42 PM
08-13-2022, 02:31 PM Go to last post
4 256

Dumbbells only help

Hey everyone, I have been lifting for some time now and at the beginning of the year I was tired of feeling over weight and under conditioned. I am 36 years old, 5’10, weigh about 175 lbs. In the past I have done programs like starting strength, 5/3/1, and some others here and there. At...

Alan21‎, 08-13-2022 01:35 PM
08-13-2022, 01:35 PM Go to last post
0 193

Opinions on my routine?

I've been going on in the gym since March 2021, I've followed a bro-split since then and recently I wanted to change to a frequency 2 programme. I was recommended to get a existing programme and modify it to my needs and I've done so with a Jeff Nippard PPL routine adapting it to the volume I had...

toroaes‎, 03-08-2022 08:24 AM
3 Pages
1 2 3
08-12-2022, 03:20 PM Go to last post
62 6,451

Thoughts on my first bulking plan?

Hello, I am a beginner (Male, 30 years, 5'7, 66kg/ 146lb) and have been following the GZCLP program for 5 weeks while eating slightly below my maintenance calories. I've got my diet nailed down and I am now happy with my weight/ shape and would like to start bulking. I have never done bulking...

Ifhlh‎, 08-11-2022 06:12 PM
08-12-2022, 03:11 PM Go to last post
6 518

1 year workout plan or less

Hi there, im new here and i really need to lose weight in about a year and get ripped. i just dont know which program to start off with any suggestions? i thought maybe starting off with the 3 steps of the "Transformation starts here volume 1,2 and 3. is that a good one to start off with, then once...

asbed819‎, 08-11-2022 01:08 PM
08-12-2022, 09:54 AM Go to last post
5 434

Not sure where to start...

Hello, my name is Tyler and I'm looking to get some ideas for working out. I guess I should start by saying I'm probably about 270 lbs overweight. It's a real struggle to even walk on the treadmill and I don't feel I ever get enough exercise in the pool. My end goal really isn't to compete or...

Hambino2‎, 08-11-2022 07:40 PM
08-11-2022, 11:58 PM Go to last post
1 339

Madcow Advanced Routine programming

Hello, I would like to start a new Madcows routine - the advanced one beacuse I have good experiences with the internediate version. There is a spreadsheet on the liftvault.com My question is - Do I understand correct that after 9 weeks Im going to add just 2,5kg to my 1RMs? And by the...

Ivan091‎, 08-09-2022 10:51 AM
08-11-2022, 02:33 PM Go to last post
4 499

10 months of training but not much progress

Hi, I've been working out consistently for 10 months 3-4 days a week (day after the other). for the first month I did a full body workout then started stronglifts 5x5 for 3 months and gained strength but did not get any bigger so I switched to another program that I've been following for the...

msa7d‎, 08-09-2022 12:05 PM
08-11-2022, 11:40 AM Go to last post
20 1,124

Question Stronglifts 5x5, for my specific circumstances...?

Hi all, sorry for the beginner questions…. I am considering stronglifts 5x5 because I like its simple structure and I already undertake some muscle endurance/cardio activities (outlined below). But I want to be sure that I am not starting something completely wrong for my circumstances, and I...

BobWindowsill‎, 08-11-2022 02:40 AM
08-11-2022, 09:35 AM Go to last post
3 404

My workout program

I'm a newbie in the gym, i wanted to go gym for 2 years, i'm gonna put my weekly workout program so y'all can say if it's a good program or no, i want a aesthetic body, i will take any good advices that i see, also sorry for my bad english i speak french lol Monday (Chest and back) Peck deck...

7Maxz‎, 08-09-2022 10:50 AM
08-10-2022, 12:39 PM Go to last post
4 511

I'm going to do Rich Piana's 8 Hour Arm Workout

WHAT IS IT? Every half hour, perform 4 supersets. Alternate between superset A & B every hour. After every Supserset B, drink one scoop protein shake, and eat one banana. Continue for a total of 8 hours, 64 sets of supersets, 200 g protein, 8 bananas. WHAT ARE THE SUPERSETS? Superset A...

Camarija‎, 08-05-2022 06:21 AM
2 Pages
1 2
08-10-2022, 10:43 AM Go to last post
33 2,352

Jaw gains

How can i get a define and aesthetic jaw ?

7Maxz‎, 08-10-2022 06:08 AM
08-10-2022, 06:08 AM Go to last post
0 294

Beginner seeking advice

Hello forum. I'm 5'11 and 80kg male, average build, bit chubby stomach. I want to start taking gym seriously and try to get ripped basically. I tried to read some of the beginner tutorial posts here and couldn't understand anything. They use names of exercises I've never heard of and a lot of...

OhHiImThatGuy‎, 08-09-2022 11:13 PM
08-09-2022, 11:20 PM Go to last post
1 336

How many reps should I do for these beginner exercises?

I am very weak through years of sitting around without proper exercise. I want to start doing V-ups, bicycles, pull ups (negatives as I am too weak atm for proper pull ups), wide push ups and kettlebell squats. I can do all of these at home. I can add in others later but I have started with these...

reasonabled0ubt‎, 08-08-2022 02:36 PM
08-08-2022, 11:41 PM Go to last post
1 446

How does this place feel about Reddit’s PPL routine?

I’m new to this place, thought I’d come here to find more resources about bodybuilding, fitness and whatever. How does this place feel about Reddit’s PPL routine? Any opinion? Good or bad? Is there a better option in the way of a PPL routine or just general bodybuilding? Any places in particular on...

afterbluegreen‎, 07-12-2022 12:35 AM
08-08-2022, 01:27 PM Go to last post
10 1,777

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