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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
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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
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09-15-2021, 04:00 AM Go to last post
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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
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09-09-2021, 12:16 AM Go to last post
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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
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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
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04-15-2021, 08:12 AM Go to last post
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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
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03-17-2021, 07:01 PM Go to last post
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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
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Smile Top 5 Planking Techniques to Strengthen your Core

Top 5 Planking Techniques to Strengthen your Core 1) Core exercises improve your balance and stability. 2) Core exercises can help tone your abs. 3) Strong core muscles make it easier to do most physical activities. 4) Core exercises can help you reach your fitness goals. ...

MeFitness4Life‎, Today 04:20 PM
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Is 20 reps too much?

Doing around 6–20 reps per set is usually best for building muscle, with some experts going as wide as 5–30 or even 4–40 reps per set. For bigger lifts, 6–10 reps often works best. For smaller lifts, 12–20 reps often works better

AndresWin‎, Today 11:35 AM
Today, 11:35 AM Go to last post
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Can I get bigger arms with just dumbbells?

Fortunately, toning and strengthening your arms doesn't require much. A regular arm workout using just a simple set of dumbbells can get you the results you want. Let's take a closer look at the dumbbell exercises that work best for strengthening and toning your forearms, biceps, triceps, and...

AndresWin‎, Today 11:34 AM
Today, 11:34 AM Go to last post
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Can you get a six pack from push-ups?

Pull-ups and push-ups are classic callisthenics exercises. ... The point is, doing body-weight exercises will help you get a ripped six pack fast because each exercise requires you to use a very large number of muscles – and this always includes your abdominals.

AndresWin‎, Today 11:33 AM
Today, 11:33 AM Go to last post
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Will 20 pound dumbbells build muscle?

Building your biceps muscles means you must challenge your biceps with sufficient intensity to tear, repair, remodel and grow your muscle cells. If you are a beginning weight trainer, 20 pounds will definitely stimulate muscle gains at the front of your arms.

AndresWin‎, Today 11:32 AM
Today, 11:32 AM Go to last post
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Thumbs up beginner powerbuilding routine

i am new and wish for supp

userQVYJPBTZ2ZW‎, Today 11:31 AM
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How many pushups do Navy Seals do per day?

200 push-ups A good rule of thumb is to perform no more than 200 push-ups or sit-ups and no more than 50 pull-ups in a single day, and no more than 1000 push-ups or sit- ups and no more than 250 pull-ups in a week.

AndresWin‎, Today 11:31 AM
Today, 11:31 AM Go to last post
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Should I lift heavy or do more reps?

Lifting heavy weights builds muscle, but constantly upping the weight exhausts the body. The nervous system must also adjust to the new fiber activation in the muscles. Lifting lighter weights with more reps gives the muscle tissue and nervous system a chance to recover while also building...

AndresWin‎, Today 11:29 AM
Today, 11:29 AM Go to last post
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How can I bulk up my arms fast?

Try some of these challenging arm exercises to improve your results. Chin-Ups. Chin-ups use your bodyweight to create one of the most challenging upper body exercises. ... Diamond Push-Ups. ... Lying Tricep Extensions. ... Curls with Bar. ... Reverse Curls with Bar. ... Bench Press. ......

AndresWin‎, Today 11:28 AM
Today, 11:28 AM Go to last post
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Is it bad to do push ups every day?

Traditional pushups are beneficial for building upper body strength. They work the triceps, pectoral muscles, and shoulders. ... Doing pushups every day can be effective if you're looking for a consistent exercise routine to follow. You will likely notice gains in upper body strength if you do...

AndresWin‎, Today 11:27 AM
Today, 11:27 AM Go to last post
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Should I lift weights every day?

While lifting weights every day will help you reach your strength and power goals, it's important to make sure you let your muscles properly recover, so it's best to avoid training the same muscle group every day. ... "You shouldn't lift the same muscle group every day because the muscle needs to...

AndresWin‎, Today 11:26 AM
Today, 11:26 AM Go to last post
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What happens if you lift weights too much?

Lifting weights that are too heavy can cause muscle and joint damage. Doing so can also cause spinal injuries such as herniated discs. In extreme cases, heavy lifting can even tear a heart artery, which could result in death.

AndresWin‎, Today 11:25 AM
Today, 11:25 AM Go to last post
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How heavy should I be lifting to gain muscle?

Your goals dictate the range of reps you should perform, and for how many sets you should do them: To develop maximal strength, lifting incredibly heavy for 2–6 sets of 6 or fewer reps is ideal, while lifting heavy-to-moderate weights for 3–6 sets of 8–12 reps is the way to go when it comes to...

AndresWin‎, Today 11:24 AM
Today, 11:24 AM Go to last post
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8 Weight-Free Exercises to Tone Every Muscle in Your Arms

Arm circles. Strengthen your shoulders and arms with simple, yet effective circular motions. ... Tricep dips. Build your triceps by using only your body weight. ... Bicep curls to push press. ... Plank sidewalk. ... Kickboxing punches. ... Rolling pushups. ... Side plank. ... Superman

AndresWin‎, Today 11:23 AM
Today, 11:23 AM Go to last post
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How do I improve my weight lifting?

What to know before you begin Warm up. ... Start with lighter weights. ... Gradually increase the weight. ... Rest for at least 60 seconds in between sets. ... Limit your workout to no longer than 45 minutes. ... Gently stretch your muscles after your workout. ... Rest a day or two in...

AndresWin‎, Today 11:22 AM
Today, 11:22 AM Go to last post
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Weight training do's

Lift an appropriate amount of weight. Start with a weight you can lift comfortably 12 to 15 times. ... Use proper form. Learn to do each exercise correctly. ... Breathe. You might be tempted to hold your breath while you're lifting weights. ... Seek balance. ... Add strength training in your...

AndresWin‎, Today 11:21 AM
Today, 11:21 AM Go to last post
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Exercising before breakfast

Exercising on an empty stomach is different, physiologically, from exercising after a meal. After an overnight fast, our bodies are reliant on fat as its primary fuel source, so if you exercise in the morning, before eating breakfast, you will essentially burn more fat.

AndresWin‎, Today 11:18 AM
Today, 11:18 AM Go to last post
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Is it OK to workout on an empty stomach?

Working out on an empty stomach won't hurt you—and it may actually help, depending on your goal. ... But first, the downsides. Exercising before eating comes with the risk of “bonking”—the actual sports term for feeling lethargic or light-headed due to low blood sugar

AndresWin‎, Today 11:17 AM
Today, 11:17 AM Go to last post
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Disadvantages of going to the Gym Everyday

Diet Imbalance: ... Waste Of Money: ... Serious Injuries: ... Might Make One Feel Inadequate: ... Gym Guilt: ... The Horrors Of Addiction: ... Open Air And Exercises: ... Puts You In A Rut:

AndresWin‎, Today 11:16 AM
Today, 11:16 AM Go to last post
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Should we eat before or after gym?

Aim to have a snack or mini meal 1 to 3 hours before your workout. You can have tummy troubles if you chow down right before. That's because more blood goes to your muscles during exercise, leaving less for digestion. After exercise, your body is ready to refuel and rebuild muscle tissue.

AndresWin‎, Today 11:15 AM
Today, 11:15 AM Go to last post
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Should I go to gym everyday?

Repeating Workouts It isn't bad to work out every day. Doing some form of physical activity each day is smart when you're trying to slim down. But if you want to lose weight, repeating the same workout mode, intensity, or duration day after day won't work.

AndresWin‎, Today 11:14 AM
Today, 11:14 AM Go to last post
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A Beginners Guide To Getting Fit

Commit To It. You can't lose weight on a half-hearted diet. ... Set A Goal. ... Learn How To Eat. ... Exercise Often. ... Establish A Routine. ... Understand Where You're Going Wrong. ... Don't Turn A Cheat Meal Into A Cheat Day. ... Don't Expect To Work Out Once & Wake Up With A Booty Like...

AndresWin‎, Today 11:12 AM
Today, 11:12 AM Go to last post
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7 Most Effective Exercises

Walking. Any exercise program should include cardiovascular exercise, which strengthens the heart and burns calories. ... Interval training. ... Squats. ... Lunges. ... Push-ups. ... Abdominal Crunches. ... Bent-over Row

AndresWin‎, Today 11:10 AM
Today, 11:10 AM Go to last post
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5 Simple Tips for Fitness Success

Exercise Daily. Exercise daily for at least an hour. ... Eat the Right Foods and Portion Each Meal. No matter how bad your stomach is telling you to go for candy over healthy food, try to stay away from sweets. ... Keep Track of Calories and Food Intake Per Day. ... Be Sure to Get Sleep. ......

AndresWin‎, Today 11:10 AM
Today, 11:10 AM Go to last post
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How can I reduce my tummy in 7 days?

Additionally, check out these tips for how to burn belly fat in less than a week. Include aerobic exercises in your daily routine. ... Reduce refined carbs. ... Add fatty fish to your diet. ... Start the day with a high protein breakfast. ... Drink enough water. ... Reduce your salt intake....

AndresWin‎, Today 11:08 AM
Today, 11:08 AM Go to last post
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