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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:http://forum.bodybuilding.com/showthread.php?t=4195843 Part 2:http://forum.bodybuilding.com/showthread.php?t=133395553 Part 3:http://forum.bodybuilding.com/showthread.php?t=147447933 Part 4:http://forum.bodybuilding.com/showthread.php?t=155009423 Part...

nightanole‎, 10-05-2015 07:53 AM
114 Pages
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3,398 476,165

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
12 Pages
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Today, 03:43 AM Go to last post
347 70,740

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
12 Pages
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Yesterday, 04:37 AM Go to last post
347 100,336

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: http://forum.bodybuilding.com/showthread.php?t=121353501 ...

2020Wellness‎, 11-08-2012 01:07 PM
80 Pages
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03-26-2017, 01:10 PM Go to last post
2,391 500,821

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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03-21-2017, 08:46 PM Go to last post
605 654,834

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 1,420,949

Arrow Sticky Thread Sticky: General Forum Rules

Welcome to the Bodybuilding.com 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 37,138

building muscle on a cut?

I'm currently skinny-fat and I'm gonna cut. I'm gonna be eating probably around 2000 calories of good quality foods while training HARD. will I be building muscle while losing fat at the same time by doing this? what you think?

HorribleSleep‎, Today 01:58 AM
11 222

SI joint pain- workouts I can do???

I have lower back pain right where my right back dimple is. It occasionally spreads into my piraformis and down my leg. I suspect it's SI joint pain- maybe possibly a sprain? Either way, I have only been able to do the elliptical and walk the past 3 months. I used to lift heavy for a female and my...

Hsmith0426‎, Today 01:27 PM
0 10

Some question about SS

1) I currently am on a calorie deficit, and i am using the Starting Strengh-program, but i feel is to much leg-excercies? Its squat 3 times a week? Isnt that to much? Will i get big legs, and small upperbody? 2) Should i/do i need to add more arm excercies? The program currently hasnt one...

leo2222‎, Yesterday 08:52 AM
2 Pages
1 2
Today, 01:26 PM Go to last post
36 368

How's my workout

I'm a beginner but I'm in this for the long haul. No quick fixes. I'm 5'11 190lbs. I've started a 3300 calorie diet only with some whey and creatine supps. I'm pretty weak as I am a beginner and I want my workout to push my muscles so they need the 4 days rest I'm giving them. Opinions Sunday...

Mlkthe1‎, Yesterday 09:27 AM
Today, 01:12 PM Go to last post
25 571

Ninjitsu training and bodybuilding

Hey guys, I was wondering if I implemented my ninjitsu training with body building would it hinder my progress. I am currently doing full body workouts 3x a week. This is one of the routines I do. The other 2 days I do random assortments of exercises. (Chest) Pushups - 5 x 25 reps...

NijitsuWarrior‎, Yesterday 07:33 PM
2 Pages
1 2
Today, 12:57 PM Go to last post
43 933

Let's gun for 150,000 Pull-Ups again in 2017!!!

We got 112,995 in 2015, but we only got less than 75,000 in 2016. Bad year. Let's try gunning for 150,000 again! 2016 (less than 75k, horrid): http://forum.bodybuilding.com/showthread.php?t=170072913 2015 (112,995): http://forum.bodybuilding.com/showthread.php?t=165798171 2014...

JustBulk‎, 12-31-2016 09:48 PM
14 Pages
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409 70,031

Poll Poll: Lean Bulk or Cut?

Hello All, I've made some decent progress over the span of a year (progress pictures below). I'm at a stage where I'm pretty stumped as to whether I should bulk or cut. I've always wanted to look leaner (see abs, more definition), however, I knew upon starting way back last year that I didn't...

adammws‎, 03-28-2017 08:38 AM
Today, 11:42 AM Go to last post
7 2,046

"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
153 Pages
1 2 3 4 5 ... 153
Today, 11:22 AM Go to last post
4,570 686,635

"knowledgeable" beginners shouldn't give advice

what I mean by "knowledgeable beginners" is that there are a lot of self proclaimed/entitled counselors in the fitness community that don't have any visible results or don't have a quality physique but have read, paid, tried and experimented too much. Sometimes I read posts that seem to have a lot...

dannxGonzalez‎, 03-24-2017 08:45 AM
3 Pages
1 2 3
64 1,454

Just in need of an advice.

Hi everyone, im new here, and just wanted to hear opinions on what home workout routine should I use when on GOMAD diet. Thanks. Edit : 2 meters / 6 foot 6 tall , and only at 85 kg / 188 lbs .

lovepushups‎, Today 10:28 AM
Today, 11:01 AM Go to last post
1 54

How's this routine?

I'm a beginner but I have to do a 5 day split for personal reasons that I legit can't change (so I don't think I can do fierce 5 or ICS or anything) Tuesday - Chest Incline bench 3 sets of 8 Flat Bench 3 sets of 8 Incline dumbbell flyes 3 sets of 10 (Might add decline bench if it's not...

Derem‎, 03-28-2017 10:25 AM
15 440

Is this a good workout for increasing testosterone levels naturally?

Monday: squats, bench press, bent over rows Tuesday: sprints Wednesday: squats, shoulder press, deadlifts Thursday: sprints Friday: same as Monday (alternate) Saturday & Sunday: Rest

Bigweightbro78‎, Today 08:51 AM
0 107

Just learning..

So I'm really new to this. I've been working out about 5 days a week for about 3 months. My end goal is to be big but also ripped. I can definitely see improvement in size gains. But I have a belly and want that gone. Should I just be focusing on bulking up for now. Or also trying to get...

Stevo1981‎, Yesterday 07:29 PM
Today, 08:22 AM Go to last post
11 753

Questions (Make Me a Project pt. 2)

Hi all. I have been lifting in the gym for about four months now after finishing two cycles of P90x. I would still consider myself a "beginner" in the realm of lifting (despite playing college baseball) and had a few follow-up questions as I progress. I have broken my questions down into three...

MadduxSlider‎, Yesterday 01:00 PM
Today, 08:10 AM Go to last post
2 65

these stubborn glutes!

so straight to the point,i haven't been get the glutes i desire. i have been working out/ lifting weighs for a few years now and failing miserably. i am happy at my current body fat percentage, i understand some fat gain is unavoidable but i would try to keep it as little as possible. i currently...

AmbarGabriel25‎, Today 05:54 AM
Today, 07:08 AM Go to last post
2 125

officially a month and a half of AllPro workout! but still need some help!

so far so good! i suggest this program for any newbie like me! so far my lifts have gone up dramatically and i've personally seen some results (arms are getting some thickness to them {first time i've seen an actual peak when i flex}...thighs are getting some definition...as in quads are...

MindNBody101‎, Yesterday 02:55 PM
Today, 06:36 AM Go to last post
15 219

Two on, two off workout programme

I need advice on putting together a workout plan that works with training two days on, two days off, to fit in with my shift pattern. I'm currently doing a weird, chaotic split training type thing, but I dont want to go 8+ days without training a muscle group. Length of workout doesn't matter,...

Mattlewisbyi‎, Today 01:42 AM
2 122

Muscle memory

Hey guys, Are there any workouts for returning people to recover lost mouscles due to lack of training. Didnt do anything for a year and a half and lost around 15kg of muscle. In past I use to have trainers so now I need some workout plan for complete body. Should I first do one day upper body...

AhhEhh‎, Today 04:53 AM
1 105

2017 Squat Challenge - Shooting for 165,000

HAPPY NEW YEAR!! Well we made our goal last yr and then some :D For last years ref: http://forum.bodybuilding.com/showthread.php?t=170040683 This years goal was moved up 10,000 to 165,000. I like Partyrocking's rules the best, so we will stick with those.

Squid24‎, 01-01-2017 03:43 AM
23 Pages
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672 64,431

Skinny fat or skinny?

I have a problem, I don't really know if I'm skinny fat. I'm not fat but i tend to have a lot of fat around my waist. Would someone please tell me if I should cut or bulk, I'll provide some pictures of myself to you through email as they won't let me post it here. I've been trying to lose weight...

nawingrg‎, Today 04:43 AM
Today, 04:43 AM Go to last post
0 112

Can you tell me what i am doing wrong with this work out routine

Hi .im new to this site. I had a lot of injuries in the past (none really serious ones) but i would always get injured when i would go back to train after healing the injury .later on i realized it was bcs i wouldn't slow down the tempo ,and i would usually be back training with my usual weight...

J0hn90‎, Today 04:06 AM
1 336

Workout routine advice?

Any advice or recommendations are 100% welcome, finally starting to bulk after massive weight loss. Current full body routine Monday: Circuit 1(4 sets of 10 reps) Circuit 2(3 sets of 10 reps) Circuit 3(2 sets of 10 reps) Wednesday:

sschreiber‎, Yesterday 07:16 PM
Today, 03:04 AM Go to last post
4 1,553

Recomposition, cutting, or bulking?

Hey! So ive been working out for a month now. I'm not actually new to weightlifting but my previous experience with it has let me down due to my lack of knowledge and just slamming on the weight without proper diets . I am 94kg and 174cm when i started. Anyway, so far ive gain noticeable...

Keemgani‎, Today 02:40 AM
Today, 02:40 AM Go to last post
0 115

My 4 days push/pull workout, advice needed

Hello Guys, I've cutting for the past 3 months. and I'm going to switch to a lean bulk for the coming 4 months or so. I was doing 3 days split push/pull/legs-abs but I feel like I'm recovering fast and I'm able to hit each muscle group twice per week (except for legs. mine takes 5 days to...

HeidarM‎, Today 01:17 AM
Today, 01:17 AM Go to last post
0 91

Exclamation Rep question... 3-4? yes no

Hey guys, this personal trainer told me when training chest for mass i should go as heavy as possible using 6-8 reps. he said 3-4 reps is for strength and my ego. Is this true? -JTR

Jacktheripper‎, 11-06-2001 11:25 AM
Today, 01:11 AM Go to last post
11 2,421

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