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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
179 Pages
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Today, 01:37 PM Go to last post
5,365 701,002

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
89 Pages
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2,649 611,172

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
24 Pages
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04-17-2018, 12:06 PM Go to last post
694 257,526

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
17 Pages
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04-12-2018, 04:11 PM Go to last post
509 233,808

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
2 Pages
1 2
04-12-2018, 12:55 AM Go to last post
33 8,229

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
21 Pages
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03-03-2018, 07:07 AM Go to last post
628 792,645

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 1,757,569

Arrow Sticky Thread Sticky: General Forum Rules

Welcome to the Forums It is our hope that the members of the forums will help each other in providing motivation and information to those looking to reach their fitness goals. To protect our members and the forums, the following rules are effective in all sections. Please take...

ForumSentinel‎, 05-19-2014 08:12 AM
05-19-2014, 08:12 AM Go to last post
0 55,789

Working out once a week.

Haven't got much money spare and what I do have spare usually goes on my family. I can't afford to go to the gym and pay weekly but I can afford a one off session once a week. I'm a skinny guy and I'm looking more towards gaining muscle. Would this be a complete waste of time? I have a pull up bar...

YouthAVFC‎, Today 12:56 PM
4 100

Exclamation Mcgregor chest workout

I want to ask about the chest of Conor Mcgregor. people says you cant change muscles shapes. but on some photos his chest diferent. do you know some chest exercises for this shape? Thanks guys

mmammamma‎, 04-20-2018 12:59 PM
Today, 03:59 PM Go to last post
18 614

Hitting the wall for muscle gains

hey guys so I've been hitting the gym for the last 3 years now I usually go 5 days a week and always give 100%. Over this amount of time I have seen some decent gains and strength increase but recently it just seems like I've hit a wall and not much is changing in terms of my body...

GainTrain26‎, Today 01:12 PM
Today, 03:52 PM Go to last post
1 74

Just want to refresh my workout

I’m 78kg who recently reached 19% bf woohoo, started from 30% long long time ago, that’s besides the point, since I haven’t been on these forums for a long time decided to hop back in get some useful advice. Basically I want to start counting again and go stricter more pedantic on my workouts to...

BuroJawa‎, Today 02:28 PM
Today, 03:50 PM Go to last post
5 35

Am I overtraining?

Hey guys, Lately I've been seeing crazy strength gains but not the aesthetic gains I want to see. Is it possible that I'm overtraining? Basically my routine looks like this: Monday: Chest/Shoulders/Arms 5x5 Bench 5x8 Incline DB's

cdjeffery‎, Today 02:51 PM
Today, 03:46 PM Go to last post
6 87

Exclamation Which routine should I pick, fierce 5 or GST?

Looking to grow from 145 to 190-200. I know this will take awhile, but I have a hard time choosing between GST or Fierce 5... Im done with this skinny stuff, Im looking to get big. I have 4 months of experience behind me (used to be 111 pounds), I don't like the split 5 day routine that Im...

Novii‎, Today 10:40 AM
3 117

Looking to switch from OHP to Incline Bench in F5 Novice

So I began the F5 Novice routine around Mid-February. Lately, OHP just hasn't been working out for me. I deloaded last week, and coming back from that, it doesn't seem to improve. My muscle imbalance really shows in OHP's, so I'd want to switch to incline bench instead. However, I'm not sure at...

Sharma4444‎, 04-22-2018 01:11 PM
12 278

Proper squat form

How do I know how low I should be going and should I be keeping my knees out or keeping them they way they are?

bojanglez34‎, Today 03:37 PM
Today, 03:43 PM Go to last post
2 16

Why does Fierce 5 Novice Program not allow bent over rows?

Hello, I see that the Novice 5 program has you do Pendlay Rows, and the alternate replacements for it do not include Bent Over Rows. I am wondering why that is?

ManOfGod2018‎, Yesterday 07:45 PM
14 352

Fierce 5 Deadlift Form Question

Hey brahs, I’m on fierce 5, loving it, and already getting back all my gains and then some after a meniscus tear injury! Anyway, this is the first time I’m really trying to perfect everything when doing this routine and I’m already seeing the payoff. It may sound stupid but I finally made it...

priestofkek97‎, Today 03:18 PM
Today, 03:38 PM Go to last post
3 34

Increasing Strength for Construction

I worked day labor years ago where they would send me to construction sites and it sucked. I would sweat profusely and the other guys were way stronger than me. As much as I hate working construction, though, it is one of my quickest options for more money and a more comfortable living. What...

HatinIsBad‎, Today 12:45 PM
Today, 03:27 PM Go to last post
3 47

Fierce 5 KG installments / Few Questions

Hi guys just needed to check if im following the programme properly. I also have few questions at the end I've read the Fierce 5 FAQ which mentions the instalments "If you are unable to increase weight in these increments due to equipment limitations then, for that exercise only, increase...

SARazak01‎, Today 01:39 PM
Today, 03:24 PM Go to last post
2 56

Newb here, Is there a mistake in my program the I am missing?

I'm 27 and haven't seriously gotten into weight training till now. Basically I do Back and biceps one day then chest/triceps/shoulders the next day and legs the day after that. Then one rest day and repeat again (while taking sundays off every week) So 2 rest days a week. I pretty much made this...

DrSR08‎, Today 03:08 PM
Today, 03:17 PM Go to last post
2 55

In Need of Urgent Programming Advice!

Hello everyone! Thanks in advance to everyone both reading this and perhaps offering some advice. I'm 40 years old (not 48 like my user information says) and have been consistently lifting weights and training in Brazilian Jujitsu (BJJ) for almost 20 years. My exercises at the gym have always...

vmcm2018‎, Today 03:07 PM
Today, 03:07 PM Go to last post
0 54

Smile recommended PL programs! novice/intermediate

Sup. Current stats: Squat: 160 kg (350 lbs) +Bench: 100 kg (220 lbs) +Deadlift: 170 kg (375 lbs) =430 kg (950 lbs) What programs would you recommend for me? Looking after hitting big numbers on the big 3. Been training specifically for powerlifting the last year, using programs like...

iver3108‎, Today 01:05 PM
Today, 01:41 PM Go to last post
1 79

Cardio on a moderate surplus

Hey guys, i recently finished my cut, im 5’6 and 141lbs im looking to get in a clean bulk for a few months, and was wondering the best way to keep my cardio in shape while bulking? Am i better off to only do cardio in between my lifting days? (I lift 3-4 days a week) or am i better off to do...

dakohero97‎, Today 06:35 AM
4 124

New to Working Out Advice

I have recently just began working out. I did a bit of workout routines when I was in high school as a requirement for gym class but I am now in college using the full gym they provide. I am 5'11, weighing 144lbs. I have a skinny-fat physique, meaning I have low muscle definition and most of my fat...

outofcontext‎, Today 01:30 PM
0 22

Programs for strong joints

Are knee and elbow pain inevitable with long-term heavy lifting? I used to get frequent low back pain for years until I started hitting GHD/back extensions every single session, then no issues while the weights got heavier and heavier. Same with shoulders, since I started hitting basic front...

RonSwoleman‎, 04-21-2018 09:27 PM
17 365

Exclamation Chest imbalance???

I need help I think my chest is imbalances at least that’s how it looks

dannyg129‎, Today 11:09 AM
Today, 12:09 PM Go to last post
3 89

Question Hypertrophy Upper/Lower Program

Upper A _______ Bench 4x5 NG Chin Up 4x6-8 Lateral Raises 3x12-15 Barbell Row 4x8-10 Incline Bayesian Flyes 4x12-15 Reverse Flyes 4x15-20 Bayesian Curl 3x12-15 Triceps Pushdown 3x8-10

Sickknt13‎, Today 11:51 AM
Today, 12:07 PM Go to last post
1 49

ICF Jason blaha 5x5

I just started this program yesterday and I started to overthink alot of things, so I decided to post my inquiries here where more educated and knowledgeable people can answer my questions rather than being fed some bro-science by people in my gym. So I've been training for about 6 months now with...

Mero5601‎, Yesterday 02:53 AM
Today, 11:38 AM Go to last post
7 302

Split Superset Workout Advice

Hey Everyone, I'm 26, 5'10", and 170lb. I've been doing a decent amount of reading/research but was hoping for a few pointers on what I'm currently doing in the gym. I've been lifting for just under 1 year. I'll try to keep in short/simple but include the necessary info. My goals are fairly...

RitchBaker‎, Today 10:15 AM
Today, 11:31 AM Go to last post
1 80

Let’s squat 10 million pounds!

... in 2018 Since no one has made a squat thread this year, I thought it would be cool to do something a little different. So instead of just counting reps, multiply your reps by the amount of weight lifted, then add your total to the previous total. I think this will be more interesting...

Sweetums6000‎, 01-03-2018 08:42 PM
13 Pages
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386 23,045

Where to fit stamina in to my schedule

Hey guys! So, I'll outline my weekly weight schedule below. Hopefully you guys can let me know when I should do HIIT or sprints and how often around that. I'd like to continue my muscle gains, but I want to be able to run long distances too. So far my diet and weight schedule are doing their job. I...

Matt4815162342‎, Today 10:23 AM
0 70

Suggestion for Improving strength every other week.

Hi Need some help/suggestions. I've been doing crossfit for about a year now and want to improve my strength. My other problem is that i have my children every other week so can only go to the gym/box every other week, but plan to work out at home the other week. so week1 i want to just do...

Ylod‎, Yesterday 08:09 PM
4 162

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