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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
147 Pages
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Today, 07:50 PM Go to last post
4,398 569,654

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
18 Pages
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Yesterday, 10:51 AM Go to last post
526 139,247

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
14 Pages
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08-21-2017, 10:11 AM Go to last post
393 145,750

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
82 Pages
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2,434 541,918

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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07-16-2017, 11:17 PM Go to last post
611 707,982

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 1,551,982

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 44,778

No pain, no much pain?

Yes, one thing I have always hated most about serious weight training is a situation where you need to PUSH HARDER to tear the muscles...yet it you work out TOO just ruptured some biceps, snapped some tensions, etc. I basically carefully gauge when to end a workout with just being so...

thethinman0007‎, 07-15-2017 04:09 AM
3 Pages
1 2 3
72 1,557

Machine Substitutes

Good afternoon everyone! After ripping my second backpack from walking with a good amount of free weights in my pack, I am back searching at workout routines. There is one in particular that interests me greatly, as the daily workout looks to be quite manageable time wise, and balanced...

BillNyeTheLush‎, Today 02:04 PM
Today, 09:23 PM Go to last post
1 96

Weight loss workout program

Hi guys, I have not lifted in a long time. I am very overweight. Now I can workout 5 days a week. Originally I wanted to do 3 days a week of full body workout. However, I want to lift 5 days a week. What kind of workout programs do you guys suggest. I do not want to do 5 times full body because...

mdoghman‎, Today 07:50 PM
Today, 09:19 PM Go to last post
1 75

Best routine for bulking?

Hey people i really dont know if there is actually a "bulking routine", but i've heard there is a better way to train, when ur bulking, and when you're cutting, the thing is, i'd like to know what to do for bulking, im going to start bulking in a week, so i plan in changing my routine to maximize...

thevillekiller4‎, Today 05:59 PM
Today, 09:18 PM Go to last post
3 108

Fierce 5 with an adjustment?

I wanna do the fierce 5 program but can I increase the weights for the squat a bit more quickly (I need a 120-150kg max squat by he end of November, rn my 3x5 max is roughly 92.5kg) My plan is to do everything like the program says, but squat instead of front squat for both weeks, and increase...

Derem‎, Today 05:03 PM
Today, 09:16 PM Go to last post
8 137

Arrow Gaining muscle has halted...please help

Hey! This is my first forum post, so I have no idea how this works on if I will get any responses. I began seriously working out at the beginning of the year and I have gained a good amount of muscle. (I know beginners to lifting weights find they gain a considerable amount of muscle but then that...

kieranmartin‎, Today 08:01 PM
Today, 09:04 PM Go to last post
1 82

Full Body workout + Martial Arts

Hi All, This is my first post so apologies if this is not the correct spot. I exercise using my work gym, we have a decent collection of dumbbells, bench and a squat rack. I have been doing a full body workout for some time, it has severed well for the most part however, due to high volume and...

dratta‎, 08-21-2017 10:46 PM
Today, 08:43 PM Go to last post
10 264

My Legs Push Pull Routine Volume

I have been consistently lifting weights for 1 year now and am curious about how much volume I should include in each of my workouts. I am currently going to the gym 3 days on/1 day and my goal is to build muscle with 2-3lb of weight gain a month. My routine doesn't include barbells because my gym...

wingflyes‎, Today 10:36 AM
1 145

Best workout for 12 year old

Just looking for good idea's for workouts for a 12 year old boy. wieght training ( or better yet restistance training ) ideas?

delano5050‎, 09-19-2006 04:23 PM
Today, 07:48 PM Go to last post
18 59,620

Question Looking to calculate new program

Hi There I used to do bodybuilding back in 2008 and i put on 19 pounds of lean mass in about 3 months, i used a personal trainer for a couple days and he put me on a huge program, full of protein and 6 day a week 6 hour a day programs, i was swimming 24 laps in the pool and doing about 2.5 hours...

newbodyme2014‎, 01-08-2015 09:15 PM
2 Pages
1 2
47 2,848

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): 2015 (112,995): 2014...

JustBulk‎, 12-31-2016 09:48 PM
32 Pages
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945 113,539

I have no idea what to do! Help needed!

Hello all, At the moment I'm 5ft7 and weigh 128.8 lbs But I have fat, that I want to get rid off. And substitute for some muscle. But I'm getting really frustrated as I don't know what to do. Should I carry on losing more fat? Or do I need to bulk up, eat more food? And reach say 135lbs? ...

musos‎, Today 03:00 PM
Today, 05:57 PM Go to last post
1 123

Please check this for me

As many of you know I've been lifting hard for about 2 months. I've been running the ICF 5x5 program and have seen my strength increase a good amount ( although I started off very weak ). The problem is I trained incorrectly for over a year beforehand and wasn't on a problem program and I've got my...

MBoux2000‎, Today 03:15 PM
Today, 05:22 PM Go to last post
5 106

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: 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
49 Pages
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1,454 103,421

Studies that have shown training everyday hinders muscle gain?

People always say that a muscle needs more than 24 hours of rest before you can train it again because gain's will be hindered or at the very worst you won't make gains at all. Can anybody link any studies that have actually showed this to be true?

R5GT‎, Today 10:04 AM
3 194

how to maintain after reaching my goal

So over a year(ish) I began working out consistently for the 1st time in my life in attempt to end the whole "you're so skinny""don't you eat" comments. Although I ate whatever I wanted I still bounced between 150-160 lbs 13.3% Bf. After my year I got up to nearly 190 lbs, but cut down to 175 lbs...

chstmjck‎, Yesterday 11:38 AM
Today, 04:23 PM Go to last post
2 178

What is worse to do before chest day. Full arm day or shoulder day

My split is Sunday- Chest, triceps secondary Monday - Back, biceps secondary Tuesday- rest Wednesday - Legs Thursday- Shoulders Friday - Biceps, Triceps, Forearms. Saturday - Rest

skeeen‎, Today 02:42 PM
4 97

Optimal training volume?

I've read that the ideal training volume is 60-120 reps a week for large body parts, and 30-60 reps for smaller body parts per WEEK. Is this WORKING reps (not including warmups) or TOTAL reps? I've always trained with high volume and increased the weight with each set to the top weight Thanks!

taranradig2017‎, 08-21-2017 09:19 PM
Today, 02:05 PM Go to last post
8 320

Bulk --> Cut

Hey all, so I just finished a 6 month bulk lifting heavy using the Viking's Bare Bones workout and now I'm starting a cut. I've read a couple different things, so my question is am I able to use the same program lifting heavy or do I need to tweak the weight/reps I use while cutting? Or should I...

Wan2BeFit‎, Today 09:30 AM
Today, 01:48 PM Go to last post
2 166

Help Me Help My Wife

Can someone please for the love of all that is good give me a workout plan to help my wife. She is cautious to start working out and eating clean because says it will get too boring on what she can and cant eat so I'm trying to help her find a nice starting place. Really looking for a plan that...

SuperFenner‎, Today 01:03 PM
5 140

When to deadlift?

Hi, I'm somewhat new to working out and just had a question about deadlifts- I've been working a 3 day split, Chest/triceps, Back/biceps, and legs. I figure I should do deadlifts on back days, but does it make sense to do legs the day after, or will the deadlifts keep me from being fully...

jonjas99‎, Today 12:54 PM
1 148

Another "How is my routine" post

Hey everyone, my name is Dakota. I'm a 26yo male (6'2", 162lbs) that has recently gotten back into weight training. I'm going to give a little history of my fitness level before giving my current routine so some folks might want to skip this next bit. I started light weight training with my...

dizzydre21‎, Today 10:15 AM
Today, 11:55 AM Go to last post
3 128

"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
198 Pages
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5,927 846,789

Workout program advice - upper body

Looking for workout program advice. Currently in off-season training for ultimate frisbee (don't care whether you think it's a sport or not; it doesn't offend me if you don't). I'm doing two plyo-heavy leg days per week plus one general upper-body day. Here is what I have been doing for upper...

cny5‎, Today 11:17 AM
Today, 11:39 AM Go to last post
1 123

Quick and dirty guide to intermediate progression

This guide assumes that you have already chosen a "split" and some core exercises at the least - plus the number of sets per exercise (start on the low end of the amount of volume you think you need). This is an autoregulated volume approach best suited for hypertrophy (credit: Menno Henselmans)...

SuffolkPunch‎, 07-14-2017 06:36 AM
2 Pages
1 2
Today, 11:17 AM Go to last post
35 1,334

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