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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
99 Pages
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2,955 988,667

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
1 2 3 4 5 ... 365
04-19-2016, 12:44 PM Go to last post
10,927 2,479,049

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
23 Pages
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03-12-2020, 11:44 AM Go to last post
670 612,885

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
272 Pages
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Yesterday, 07:16 PM Go to last post
8,131 1,276,363

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
1 2 3
09-06-2019, 12:41 AM Go to last post
72 210,541

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
32 Pages
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01-09-2020, 01:34 PM Go to last post
945 737,677

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
23 Pages
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03-01-2020, 04:43 PM Go to last post
683 1,166,458

Complete newbie. New at working out

I have done so much research, I dont know where to begin. My job requires me to sit in front of a desk 8 hours a day. When I get home, I stay home. I was wondering if there was some way to workout at home? Without any equipment? Maybe one of those dumbbells I can add weight to. Should I lose weight...

abe10202‎, 03-19-2020 08:47 AM
03-21-2020, 07:00 PM Go to last post
9 1,326

What kind of Splits you guys follow

Just wanna know what is you guys favorite splits

Advice1998‎, 03-14-2020 09:05 AM
03-17-2020, 07:47 AM Go to last post
27 2,247

5x5 vs 4x8

Hey guys ive been currently for 2 Months following a 4x8 rep range snd up the weight when i can do 10 clean reps In bench for example then move up the weight and honestly ive seen better size gains doing this than 5x5....My question is does it matter if u do 5x5 or 4x10? For me i respond for size...

Advice1998‎, 03-22-2020 09:06 AM
03-22-2020, 04:20 PM Go to last post
5 832

Training legs after 6 Months

So i havent been training legs for a long period of time and i thought TO myself its time, time to face the lower body that i ve been ignoring . How many leg workouts till i start enjoying them mfs? I got my Push and pull part now some body write a GOAT leg routine so i can start training legs.

Advice1998‎, 03-17-2020 01:58 PM
03-17-2020, 07:47 PM Go to last post
6 1,101

Question about Lat pulldowns and Pullups.

A cool thing that happened today during pull day. I never was Good at Pullups so i always did Lat pulldowns.. How ever after Seated row i always do Lat pulldowns but today i was like leme see if weighted chins got me somewhere... Surprise first time i tried Pullups In a long time i was able to do...

Advice1998‎, 03-31-2020 11:57 AM
Yesterday, 01:17 PM Go to last post
12 586

What should i fix about this routine

Can you critique this? Thank you PPL Push: BENCHPRESS 5x5 DB Incline bench 3x8 DB SHOULDER press 3x8

Advice1998‎, 03-12-2020 01:13 PM
2 Pages
1 2
03-13-2020, 07:00 PM Go to last post
38 2,078

Coronavirus propaganda and hype

Hey i didnt know where TO post this so i apologize if this is the wrong thread but do you guys give a **** about corona virus and stay home or do some of you live snd die by the gains and just go to the gym regularly? My gym closed for 2 weeks my ass started panicing that i Will lose gains.. Thank...

Advice1998‎, 03-15-2020 05:55 AM
3 Pages
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03-23-2020, 04:01 AM Go to last post
70 7,261

I need help

Hey so long story short i was out the gym for 4 Months because i wanted TO become a kickboxer... Reality HIT me and i Lost gains and i went bak TO lifting.. Been working out now again for 2 Months started a Push pull routine no legs.. (wait dont flame i started training them) i gained in 2 Months...

Advice1998‎, 03-24-2020 08:46 AM
03-24-2020, 12:39 PM Go to last post
2 543

Just one long essay and simple question about ppl

Hey guys i hope yall Good. So i have this one question about ppl.. Ive been currently (1month) following this split and i kinda like it.. Even tho everybody took a **** when i poste it here but its ok i asked for critiques.. But the question is.. What you think guys about Push workout 1 snd pull...

Advice1998‎, 03-16-2020 02:29 PM
03-16-2020, 04:22 PM Go to last post
4 904

Upper/Lower Sandbag Routine

I run All Pro's Upper/Lower Split and love it. It fits well with my schedule. With gyms closed and this summer I won't have access to a gym either, I decided to buy a 60lb sandbag. I also have a jump rope, cycling, push up bars, and one 15lb kettle bell. I am trying to mimic my current split....

AgPilot‎, 03-26-2020 07:00 PM
03-28-2020, 03:10 PM Go to last post
7 1,303

Does staying up all night after a workout or the next day **** up gains?

If you normally get enough sleep and it's a rare occurrence Does staying up all night nullify that workout

alec935‎, 03-24-2020 03:45 PM
03-26-2020, 06:09 AM Go to last post
5 1,096

Smile Workouts at home

So because of the corona virus they have decided to close the gyms here for 2weeks+. I am in need of example workouts for both lowerbody and upperbody, if u guys have any! Also good cardio routines to do, like jogs. Thank you in advance!

Aleksa1910‎, 03-12-2020 02:28 PM
03-16-2020, 07:47 AM Go to last post
2 1,426

Is it possible to gain strength by training 2 reps away from failure?

In case I stick with the same exercises overtime, can I gain significant strength by training at 2 reps away from failure? I’m doing exercises like Bench Presses, Squats and Lunges at relatively heavy weights but there is no power rack (or cage, I don’t know how you call it) in my gym.

Alexlarex‎, 03-08-2020 12:57 PM
03-09-2020, 08:42 PM Go to last post
12 1,047

Full body twice a week vs just upper split?

Title says it all which would be better overall, to do full body (feirce 5) twice a week vs doing an upper/lower without the lower?

AlistarWannabe‎, 03-05-2020 02:28 PM
03-06-2020, 04:41 AM Go to last post
8 944

Natty workout routine

Current routine is 7 days a week of hard lifting 45 min plus. Been doing this for about a year and have stopped gaining strength. Size seems to get bigger, saw this program and was wondering everyone’s thoughts? I think it would help me take it down a notch. Main goal is to build mass Day 1:...

andrew4321‎, 03-24-2020 01:09 PM
03-28-2020, 11:14 AM Go to last post
6 1,422

Push/Pull/Legs Split

Any recommendations for a push/pull/leg split 6 days a week and I was looking at Layne Norton's PHAT workout which is 5 days a week that also looks quite good. Any recommendations? Thanks

Andrew578‎, 03-16-2020 11:10 PM
03-17-2020, 04:53 AM Go to last post
1 1,041

Critique my full body, calisthenics-only routine

I alternate between the two workouts 3x a week doing anywhere from 5-12 reps RPE 8-10 every set. Workout A 3 sets ring dips 3 sets ring pull ups 3 sets pistol squats 3 sets single calf raises 3 sets dragon flag crunches 3 sets superman plank holds

Animal2692‎, 03-05-2020 11:24 AM
03-05-2020, 12:07 PM Go to last post
3 513

Calisthenics while bulking epiphany

So last night while working out, I was feeling kind of down about my progress. The amount of reps I do for pull ups, dips, pistol squats, etc. have stayed relatively the same over the past 3 months without adding any weight to my exercises either. I kept thinking man this just isn't working. Then I...

Animal2692‎, 03-18-2020 10:13 AM
03-18-2020, 02:17 PM Go to last post
3 1,078

Calisthenics home workout for anyone wanting to try it

Been seeing a lot of people making threads due to the coronavirus asking for a home workout routine. I decided I'm going to help and share my personal routine for anyone willing to give it a shot. There are some things you'll need first. 1. Weight vest 2. Gymnastic rings 3. Parallettes 4....

Animal2692‎, 03-26-2020 06:10 PM
2 Pages
1 2
03-31-2020, 04:45 PM Go to last post
32 2,758

Only the last reps count in moderate-high rep ranges

Just wanted to share this from some articles I read that has completely changed the way I lift. I'd say the most important thing when lifting is HOW rather than what. If you are using a weight that's less than 85% of your RM, only the last 5 or so reps count if a beginner and about 7 if elite....

Animal2692‎, 03-23-2020 07:29 PM
4 Pages
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03-26-2020, 05:26 PM Go to last post
99 4,540

Most sets per muscle in a session threshold

Just curious here, how many ultra hard sets can you do in a single session for a single muscle before reps get too low and need to decrease weight? Reason I'm asking is because I have no idea how people can do so many sets for a given muscle in a workout. The max amount of sets for me is 3. I stop...

Animal2692‎, 03-18-2020 06:07 PM
03-19-2020, 06:57 PM Go to last post
11 1,383

Help for a newbie?

I checked out some of the stickies but none of them are loading for me? I tried on my phone and PC. So not sure if they are outdated or not, so I'm sorry if this stuff has been posted about before. But I was just wanting to figure out a way to get in shape, what program to follow. I'm 5'7 & weigh...

ArchitectsXIII‎, 03-03-2020 07:59 AM
03-03-2020, 12:35 PM Go to last post
3 433

progress report

Hi, I've been workout out for about 2 months straight using dumbell excercises. I wanted some advice for losing fat and maybe some good workouts. I also do jumprope and I train in nunchucks. Skinny-fat body type. 5'9. I have large hips and legs so I don't do any leg workouts. I take test and estro...

asaunbound‎, 03-11-2020 10:58 AM
03-14-2020, 06:42 PM Go to last post
6 1,270

Beginner workout routine for my GF.

Hey guys. My gf wants to start training but there's so much stuff out there, so I'm asking here for some proper guidance. She's a complete beginner and a tiny girl and wants to put on muscle&weight, so if you can push me in the right direction for a good complete workout (or some inspirational...

awefawes‎, 03-24-2020 01:53 AM
03-24-2020, 03:32 AM Go to last post
2 703

Post PPL or Full Body For Bodyweight Training

Hey guys, now that gyms are closed, I'm trying to workout anyway I can which means mostly bodyweight exercises including pull ups,and I use tires as weight for rows. Anyway, I was wondering what do you guys think it's the best split for bodyweight training. I train 6 times a week so should I do...

BaddingBro‎, 03-29-2020 11:37 AM
03-31-2020, 10:12 AM Go to last post
4 1,003

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