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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 07:53 AM
289 Pages
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Today, 10:02 AM Go to last post
8,662 1,425,437

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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Yesterday, 05:43 PM Go to last post
959 862,514

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
1 2 3 4 5 ... 23
10-23-2020, 08:05 PM Go to last post
688 1,268,988

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
100 Pages
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2,987 1,095,394

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
1 2 3 4 5 ... 23
09-30-2020, 06:31 PM Go to last post
678 719,594

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
09-08-2020, 09:44 AM Go to last post
80 275,258

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 2,632,881

Can't put on visible muscle

I've weight-lifted on and off over my life. Currently 44yo. At no point in my life except MAYBE when I was 21, have I felt like I really ever grew any substantial noticeable amount of muscle (and even at 21 it wasn't substantial). At best, I've gotten shredded and increase muscle definition but not...

lllllll‎, Today 09:43 AM
11 128

Beginner Starting with the Hard75 program

Hello, Time for me to get serious. I'm choosing Hard75 because I'm an all-or-nothing type person; I have NO middle ground. I do very well with daily routines, but not well at all with "some here, some there". I have loaded up with vitamins, minerals, meal plans, supplements, etc. My goal is to...

cameronhensley‎, Today 05:33 AM
8 183

alternative to face pulls/lat pulldown

hello, my gym closed due to covid, i can only work with a bench, rack, barbell and dumbbells, i need an alternative to these exercises face pulls lat pulldown (something other than barbell rows which i already do) something to work my calves i used to work my calves with 240kg with the hack...

Datboileg‎, Today 08:34 AM
11 148

Is Overhead Pressing 5x5 3x a week too much?

I’m currently trying to improve my OHP, and I’ve been doing it 3 times a week as 3 sets of 5, in the same day as rows variations and upper back work. It hasn’t been improving, I tried lowering the frequency to twice a week or even once and I got weaker. So is 5x5 three times a week ok? What do you...

Alexlarex‎, Yesterday 10:38 AM
Today, 08:19 AM Go to last post
7 303

Let's chase new totals for the end of 2020!

Following this recent thread: Let's see how seriously we can train until the end of 2020, and see who makes the most improvement. Show everyone you're the biggest dog on the block while also...

ECGordyn‎, 09-08-2020 08:47 PM
6 Pages
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Today, 06:11 AM Go to last post
168 17,966

Losing Muscle Fast

Hello, I am currently going through a bulking phase and strength training in my lower body to gain muscle, however I keep feeling like I'm losing my results. I am naturally skinny and even though I feel like I've started to see results if I don't eat as much just a few days or a week in a row I...

blackberryelf‎, Yesterday 11:59 AM
Yesterday, 03:30 PM Go to last post
4 289

Where do I go from here?

I have around 14 months of experience. Made GREAT progress but due to kids and busy life, I’ve certainly slacked and am not at my full potential but I definitely was out of the noobie gains beginner phase, but a lot of lifts besides deadlifts weren’t where they should be. I’m finally getting...

chrisferaom‎, 10-26-2020 08:42 PM
Yesterday, 12:50 PM Go to last post
21 581

Hockey + PPL Plan

Hey Guys, I’m following nSuns 5/3/1 6 day plan and also play hockey in college. We are only skating 3 times a week but with lifting 6 days i feel very fatigued. Would it be best to switch to doing the nSuns 5/3/1 3 days a week and upper/lower 2 days? Thank you!

userYC7SWVMQOAI‎, 10-23-2020 11:06 AM
Yesterday, 10:26 AM Go to last post
4 804

No Equipment Workout?

I know using equipment is a much more efficient way of working out, but are there any work outs out there that focus on exercises that require no equipment? I do have a gym at school, but I'd like to prepare at home first. Thanks for the help!

Flufeeh‎, 03-24-2010 06:01 PM
Yesterday, 09:26 AM Go to last post
5 1,052

Closed Gym - How to effectively workout at home?

Hi guys, title says it all. I have been lifting for a couple of years now, I was on 5/3/1 and was finally getting some good strenght gains but the italian government just closed the gyms. I own a 15 kg a 10 kg and a 5kg dumbbell and some pretty good power bands (100 kg resistance), is there...

Polst89‎, 10-25-2020 10:18 AM
Yesterday, 08:17 AM Go to last post
4 636

Is my push/pull solid?

Hi everyone! First time here. I created a push/pull/legs routine based on coolcicada’s and made my own personal adjustments based on his and what I’ve seen from others on here. Just would like some feedback! I will be doing it twice a week. Legs are solid, I just need feedback on push/pull....

steven318‎, 10-23-2020 01:51 PM
2 Pages
1 2
Yesterday, 06:44 AM Go to last post
35 1,741

Question How to build legs with lower weight

Hello, i need advice. My local gym is closed because of covid, so i train at my basement with what i have. I have problem with squats. Im not very strong, but im progressing and for squats i always did 4 sets and 8-12 reps with now around 280 pounds (130 kg) squat and 3 minutes rest between sets....

wariorpolni‎, 10-25-2020 09:31 AM
Yesterday, 06:23 AM Go to last post
6 642

New Here! Routine - Am I overdoing or missing something!

Hey all, New here but have been lurking the forums for years! I’ve been a runner/Mountain Biker all my life. I’ve been working out for 10+ years in the gym but only for the cardio and slight toning that strength training provided. A little over 3 months ago I started getting serious about...

Sputlegin‎, 10-26-2020 06:44 AM
Yesterday, 06:22 AM Go to last post
12 563

Average to Savage 2.0 or 5/3/1 variations

Wich one do you guys recommend for a late beginner/intermediate lifter and why? For strenght and size

Sl4y3rPT‎, 10-25-2020 04:02 PM
10-26-2020, 04:56 PM Go to last post
24 819

Is doing full body weight lifting in one day bad? Help please.

Little less than 3 months ago I started lifting. I'm trying to come up with an exercise program for myself. My job requires 12.5 hour days and it's a 2 week schedule of off/on days so it's hard to work out like I want. I never rest between sets. I do one body part with a different body part as...

RaymondSmuckles‎, 10-25-2020 10:21 AM
10-26-2020, 09:37 AM Go to last post
17 703

"Fierce 5" Comprehensive Program List

I began designing the "Fierce 5" series because I wasn't completely satisfied with the majority of 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 nearly all of them lack what I’d consider proper...

davisj3537‎, 07-08-2014 07:03 PM
270 Pages
1 2 3 4 5 ... 270
10-26-2020, 09:32 AM Go to last post
8,076 1,727,474

Switching from stength to hypertrophy- best plan for me??

I'm not a big forum guy unless I have a unique question, which I do now. Lifting for 5 years, the first 3 just doing my own thing, applying some principles like free weights vs machine but no system, no great gains. Then I found Mark Rippetoe, Starting Strength and became an adherent. I won't...

PrivateProperty‎, 10-26-2020 06:38 AM
10-26-2020, 07:20 AM Go to last post
2 439

Let's OHP 2,020,000 lbs in 2020

****EDIT****** Let's OHP 3,000,000lbs in 2020 Replaces previous goal of 2,020,00lbs *************** Recreating ECGordyn's thread from last year. Same rules as before

OldFartTom‎, 01-01-2020 02:00 AM
20 Pages
1 2 3 4 5 ... 20
599 151,425

I feel like I got hit by a truck

I hit the gym two days ago for the first time since the pandemic was starting. I've got extreme DOMS on my arms, chest, elbows?, and shoulders. I use to lift regularly for a few years and had DOMS but never anything like this. I feel like a 75 year old man with arthritis (what I imagine that to...

Rhet000‎, 10-24-2020 11:48 AM
10-24-2020, 11:42 PM Go to last post
6 740

Exclamation Body like Spider-Man but Goal is Thor: Help!

What's up fellow gym goers. Im fairly new to this forum and I am looking for some genuine constructive criticism. I am 6'4 and roughly 185lbs. I have been working out for about 10 months. I started out as a total stick (see first pic for reference). My workout program has been Push, Pull, Legs,...

TallandLanky01‎, 10-23-2020 12:07 PM
10-24-2020, 11:28 PM Go to last post
5 903

my chest is more build now but I cant do much pulls ups?

So I did get stronger and I do pull ups but I can only do about 3 or 4 before I stop and I take a break for 30 seconds and do again but this time 3 and repeat 3 etc... How long will it take so I can do more then 3 pull ups? Like I mention my chest is more build now and you can feel my chest is...

helpmeout1‎, 10-24-2020 04:20 AM
10-24-2020, 08:34 PM Go to last post
4 807

Minimal-equipment full body home routine for COVID: pushups, pullups, t-bar deads?

I live in an apartment without much space, but I could plausibly fit in perhaps one piece of workout equipment. I'm trying to devise a simple routine that hits everything. If I can track down a cheap hex bar on Craigslist, would pushups, pullups, and hex bar deadlifts hit pretty much everything?...

bulldog91‎, 10-24-2020 06:38 AM
10-24-2020, 06:57 PM Go to last post
4 721

Just about to start working out - need advice

Hello. I'm 22 years old and never been seriously working out before. I've been playing some sports, basketball and such, from time to time, but without some serious exercises or gym. So, I want to get started, for as long as it take, and I'm going for aestethics mostly. What I'm afraid is that...

equalize101‎, 10-24-2020 12:43 PM
10-24-2020, 02:54 PM Go to last post
3 660

Please critique my PPL routine

About me: 36m, been lifting for a few years. Am looking to gain mass, more about size/aesthetics than powerlifting but looking for both. Am doing PPL that tries to have a heavier compound at the beginning, supported by accessories. Below is a routine I have been on since getting back into the...

Dallan84‎, 10-23-2020 08:09 PM
10-24-2020, 06:34 AM Go to last post
2 765

Please advise

Hello, I have signed up today. I request experts to help me with my question. I am 22 Years Male Height - 5' 11" Weight - 102 KGS. My problem is I have fats on chest, making me feel embarassed when wearing T Shirt etc.

AT128‎, 10-23-2020 10:24 PM
10-24-2020, 01:16 AM Go to last post
3 746

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