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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: 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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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
4 Pages
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05-31-2023, 12:52 AM Go to last post
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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
33 Pages
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05-28-2023, 04:14 AM Go to last post
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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
26 Pages
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05-14-2023, 08:52 AM Go to last post
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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
25 Pages
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05-09-2023, 03:20 AM Go to last post
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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
10-20-2022, 11:49 PM Go to last post
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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 74,396

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
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Mike Mentzer "Heavy Duty" Style workouts

I was talking to John Heart the other day on facebook, 2013 Mr. America Natural... He basically has been using heavy duty style training his entire career. Going to give it a shot and post results, anybody familiar with this type of training and use it exclusively? Thanks.

JonStorm500‎, 01-24-2018 12:06 AM
Today, 05:49 AM Go to last post
14 3,803

Best Ad Networks For Publishers And Bloggers In 2023

Do you want to know which entertainment and media ad networks are best for bloggers and publishers? If you wish to monetize your content adequately, an ad network's aid is required to effectively fill your ad inventory and raise your CPMs (the amount of money you earn per 1,000 visits). Directly...

velentina2502‎, Today 05:11 AM
0 58

Most powerful death spells online that really works to kill your enemies .

HOW TO CAST A POWERFUL DEATH SPELL CELL +27630716312 DEATH SPELLS THAT REALLY WORKS TO KILL YOUR ENEMIES IN 24 HOURS TIME Being impractical when casting Wiccan death spells isn’t helpful. It’s best to have more details on how you want the enchantment to work. Nurturing impractical expectations...

maamaleila‎, Today 04:27 AM
0 52

Bench press holds

1.Can 3 position down mid and upper in bench press build up strength trough full range of motion because STRENGTH TRANSFER, lets say you do 3 positions x 3 iso hold for weight you can comfortable hold for ten seconds lets say your 10 sec. max is 100 kg you start with 90 kg add 1 kg weight every...

getriba‎, Yesterday 08:36 PM
Yesterday, 08:36 PM Go to last post
0 83

Advice on my program and how to move forward

Ill start by my history.. I'm 30 right now, got into lifting at age 27, i was very skinny, and I'm currently still very lean, not super lean but more a narrow body type. So i want to be a little wider. I started out at 27, weighing 78kg (171lb) at 6'2'' I got to around 87kg (191) at 6'2''...

SiMON2g‎, Yesterday 07:25 PM
Yesterday, 07:25 PM Go to last post
0 78

Please advise my routine

I did not do much research and just do what seemed right along with some lifts that I did as a teenager from football. Iv been doing this routine for a couple years now. On average twice a week. Can people advise what parts of my body I am neglecting. NOTE: I’m not big on lower body I do...

Toader45‎, 06-02-2023 01:13 PM
Yesterday, 06:36 PM Go to last post
2 249

Post What do you guys think of my workout split?

Upperbody (Chest, back, Bicep, Tricep, Front delt) Barbell benchpress 3x8-10 Shoulderpress 3x8-12 Bicep Isolation 3x12-15 lat pulldown 3x10-12 Cable chest flies 2x10-12 Tricep Isolation 4x12-15

elvertoo‎, 06-03-2023 02:47 AM
Yesterday, 11:10 AM Go to last post
5 341

Start transforming your body and mind today with daily push-ups!

Have you ever stopped to think about the incredible benefits that push-ups can bring to your body and mind? If you're looking for an efficient way to strengthen your muscles, increase your endurance, and improve your overall health, push-ups may be the answer. In this article, we will explore in...

UrianBalhego‎, 06-03-2023 05:19 PM
06-03-2023, 05:19 PM Go to last post
0 117

Top 3 Most Chosen Best Ad Networks For Entertainment

If you're an entertainment blogger looking to grow your page with the help of the best CPC ad network, these are the three most effective ways to monetize your website. Recently, we've seen a paradigm shift in entertainment possibilities that some people are still having trouble understanding—it...

velentina2502‎, 06-03-2023 01:23 AM
06-03-2023, 01:23 AM Go to last post
0 135

Is this workout split a good way to hit each mucle 2x per week ?

Hello everyone is this workout split a good way to hit each muscle 2x per week : chest and triceps back and biceps shoulders legs rest repeat If so please let me know, if not then can you please give me suggestions ?

tudare‎, 06-02-2023 05:10 AM
06-02-2023, 10:56 AM Go to last post
6 328

Smile Best PPC/CPC Popunder Traffic Ad Networks for Publishers and Bloggers

Here is a list of the top PPC Popunder Traffic Ad Networks as of 2023, updated for your convenience. This list was put together with consideration for the earning possibilities of each network as well as how straightforward they are for publishers to deal with.The greatest Best ad platform may be...

velentina2502‎, 06-02-2023 01:11 AM
06-02-2023, 01:11 AM Go to last post
0 110

Low RPE high volume

RPE 6 with the following: BB Flat bench 6x10 DB Incline: 4x10 Extensions (Incline and Lying): 3x12 each vs RPE 8.5 with half or two thirds the above volume.

AD1985‎, 05-31-2023 08:54 PM
06-01-2023, 02:25 PM Go to last post
5 285

"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
277 Pages
1 2 3 4 5 ... 277
06-01-2023, 01:26 PM Go to last post
8,282 2,428,552

Question Please rate my weekly "routine"

Hi would really appreciate any advice, I feel like after looking on here I'm doing too many exercises? I'm definitely not making very fast progress but half of that is down to me not following a diet very well, I definitely struggle to hit maintenance levels on my calories. Age: 31 6ft 2in,...

Esrah‎, 05-30-2023 03:44 AM
06-01-2023, 11:31 AM Go to last post
8 472


Hi guys!!I have a big problem with my legs!! i've been working out almost 10 years combined with kick boxing!! The problem is that my my upper boddy is in really good shape after i stopped kick boxing but my legs isnt growing at all!!! it doesnt matter how muck kg im pushing lifting squating etc...

tasidimosdimis‎, 05-30-2023 12:08 PM
06-01-2023, 11:25 AM Go to last post
7 447

Smile 10 Best Entertainment Advertising Networks for Publishers

10 Best Entertainment & Media Vast Ads Networks for Publishers Publishers sell their unsold inventory to entertainment Vast ads networks, who then sell bundles of impressions to advertisers. The ability of vast ad networks to successfully sell unsold ad inventory is well known. Ad networks...

velentina2502‎, 05-31-2023 10:25 PM
05-31-2023, 10:25 PM Go to last post
0 175

How to do Supersets correctly?

I hear a lot of conflicting opinions on supersets. Some say they're good; some say they're absolutely terrible. Some say you need to do it with isolation exercises with work different muscle groups. Some say you do it with similar muscle groups. I've had one person say "superset chest with...

tadpole25‎, 05-18-2023 06:02 AM
05-31-2023, 12:55 AM Go to last post
11 971

Post breaking a Plateau

Don't know if this is the correct place for this topic, so i apologize in advace. some context, im 28, 6ft2in tall, I started the gym about a year and a half ago, i used to weight 140-145lb at the start, very skinny, now i weight around 180lb. My goal is to reach 200lb, but as of the last 2...

dailandemon‎, 05-29-2023 10:20 AM
05-29-2023, 03:13 PM Go to last post
3 275

Question Can you actually grow your glutes from home?

Hey :) I’m new here so I hope I’m posting in the right forum. I have quite bad social anxiety which prevents me from going to the gym. I’m overall pretty satisfied with my body, but the one thing that bother me is that I’m quite flat and would like to grow my glutes. I’ve seen all those workout...

xalinu‎, 05-27-2023 09:58 AM
05-29-2023, 10:59 AM Go to last post
7 594

Please critique my push pull program

Hi, Please can you critique the following program for a lean bulk? Am I training enough and with correct exercises and exercise combination? My profile: Age: 41 Weight: 127lbs Height: 5'11 Goal: LEAN BULK

stargate6t2‎, 05-22-2023 12:51 PM
05-28-2023, 10:25 AM Go to last post
15 1,106

Ya know those online workouts where you do a lot of exercises and don't rest?

On the one hand, I thought, maybe these are good for someone who doesn't want to get big and strong, or get super good cardio fitness, and just wants the best bang for the buck all 'round 45 minutes. On the other hand, when my wife did these things at the gym, she didn't get strong and didn't...

jademonkey‎, 05-23-2023 11:12 AM
05-26-2023, 02:17 PM Go to last post
10 657

Lightbulb Push/Pull/Table Tennis?

Hi, this is my situation: bulked up from 60kg to 78kg, cut down to 70kg, running the Fierce 5 Novice Routine. Made some decent progress (though I always struggled with squats). This ended about 2 years ago. I have since then been maintaining weight and progressively abandoning the gym (lol). ...

freakahontas‎, 05-25-2023 01:53 AM
05-26-2023, 03:46 AM Go to last post
13 566

Quick Home Workouts

I don't know about others, but there are times that I can't make it to the gym due to work (or life). On those days, I'd like to see what others may be doing as a quick (5 to 10 minute) workout between meetings or calls. For example, I have found a couple of 4 minute nitric oxide dump routines,...

ArthurDurand‎, 05-25-2023 01:33 AM
05-25-2023, 07:42 AM Go to last post
3 333

3x Week Split Workout Suggestions

Hello everyone, I've been working out for 6 months now by using AllPro's Beginner workout. I've followed the routine by increasing reps and weight and for the past 6 months I noticed some results. I gained a lot of strength, back then I am having a hard time carrying 5kg dumbbells and I...

kenchao‎, 05-21-2023 04:37 PM
05-24-2023, 05:05 PM Go to last post
5 697

Mobility Routine

Basically: Does anyone know a good mobility routine (Several exercises that are great for improving mobility for the entire body)? Thanks :)

Rubenasher‎, 03-06-2017 08:55 AM
05-24-2023, 08:17 AM Go to last post
4 594

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