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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 VII

Part 1: Part 2: Part 3: Part 4: Part...

nightanole‎, 11-07-2020 06:13 AM
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04-18-2021, 08:20 AM Go to last post
354 86,689

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
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04-16-2021, 12:31 AM Go to last post
704 815,423

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
24 Pages
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04-15-2021, 08:12 AM Go to last post
696 1,362,200

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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3,010 1,192,453

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
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03-17-2021, 07:01 PM Go to last post
84 333,461

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
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01-08-2021, 04:28 AM Go to last post
964 976,105

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 2,769,775

Workout critiques

Hello guyz, long time lurker, first time poster. I recently designed a workout routine consisting in 2 alternating fullbody workouts, done every other day (it's designed like that because I work 12h shifts every other day, regardless of what day it is). Also I workout at home, where I got a...

4sat0r‎, Today 09:29 PM
Today, 09:57 PM Go to last post
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Thumbs up How to Exercise & Diet Correctly for Your Body Type


darkwings1234‎, Today 09:14 PM
0 29

Plank Workout.

The plank is an excellent abdominal and core exercise. It works not only the rectus abdominis, but also the other ab muscles and the core muscles that run from the pelvis along the spine and up to the shoulder girdle. To ensure you keep your core strong and stable, add the plank to your ab workout...

LalitoFit‎, Today 08:54 PM
Today, 08:54 PM Go to last post
0 53

Post Best way Planking for beginners :) Get fit and sexier body ❤️

*************.us/63278178903587 *************.us/63278178903880 *************.us/63278178903885 *************.us/63278178903893 *************.us/63278178903896

Rommely29‎, Today 08:42 PM
Today, 08:42 PM Go to last post
0 28

What’s the worst fitness advice you’ve gotten?

I’m new to weightlifting/fitness and I’m building up a regiment. I have a pretty good idea of what to do, but obviously there’s a ton of misinformation out there. What is some of the stupid/blatantly wrong crap you’ve heard before, and what is the actual truth?

deal0rnodeal‎, Today 03:35 PM
5 170

Red face Starting / Looking for workout advice

Hey everyone! I've never been exactly thrilled about working out, I didn't feel comfortable in a gym since I suffered from panic attacks. Last year during lockout I started working out at home with what I had (a single 16lb dumbbell) and after that, I started liking it. Now I would like to take...

tutelc‎, 02-28-2021 05:42 PM
Today, 06:11 PM Go to last post
2 594

Talking boody real for 1 months 100% worked

easy peasy go link to watch

daddyis06‎, Today 05:53 PM
Today, 05:53 PM Go to last post
0 70

Workout Routine

Hey All, Getting back into the gym after a pretty bad Tibia/Fibula break. Had a few questions and will take some criticism. I have no limitations in upper body work so I wanted to get some thoughts on my upper body portion of the routine. Legs will be incorporated in the coming months as I am...

mikebarb26‎, Today 12:18 PM
5 156

Sustainability of my program

Hey, everyone! I wrote my own program for funsies. I've been training using 531 templates for a few years and my current stats are 140 lb bw 5'4" 32 yo with 360 dead, 285-300* squat, 65 weighted pull-up, 232.5 bench, 172.5 OHP, and 90 curl 1RMs. My squat was last tested 2+ months ago since I...

Pur3p3r50n‎, Today 11:28 AM
0 121

Looking for a 6 day split muscle building program

18 y/o, weight is 82kgs and height 183 cm. Bench - 100kg Squat - 110kg deadlift - 140kg I get around 3k calories + around 160g of protein everyday I have been working out for around a year and a half I am looking for a 6 day split because I usually workout after school with friends and...

Simen2360‎, Yesterday 10:29 AM
2 306

Workout program recommendation for beginner (please)

Hi all! After many failed attempts, I have finally committed to going to the gym. I came across this forum while looking for reviews of the Atlean-X program, and saw that it doesn't have a great rep here. I've had a look at the stickied threads, but (I think) those routines would require a...

hernandez828‎, Today 02:53 AM
Today, 08:50 AM Go to last post
10 231

3 vs 2

Is 3 workouts/week per muscle group better than 2 if the total volume is the same?

OldPapa‎, Today 06:31 AM
Today, 07:35 AM Go to last post
5 208

Let's Squat 5,000,000 pounds in 2021!

2018 we had a squat thread, goal 10,000,000. We got almost 4,500,000 that year if I remember right. This year, all free weight squats count: barbell, dumbbell, kettlebell, water bottles, bricks, backpack full of books, concrete plates, heavy pole, or anything you've got to squat. Just weigh it...

ECGordyn‎, 01-10-2021 05:24 AM
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Today, 06:52 AM Go to last post
133 29,800

Brand new here, trying to find these answers - splits, muscle growth and sets/reps

Hi everyone, Ok so I've watched about a billion Youtube videos now over the last year during Covid on everything to do with body building you name it. I've tried a few different training styles and ideas now related to these different ways of training but still want to know so much more. ...

SMillsFAE‎, Yesterday 11:06 PM
Today, 03:29 AM Go to last post
6 243

ADVICE NEEDED — Ready to get serious

BACKGROUND: 5'7", 144 lbs., male in his early 30s. I've had to work overseas for the last several years, frequently changing location, so it's been hard to get into a routine. Every time I started to feel like I was making progress and getting a good physique, I'd have to move, end up missing...

SporkFrog‎, Yesterday 08:41 PM
2 181

Eccentrics and Isometrics question

A few weeks ago I've started implementing slow eccentrics and isometrics variations of big lifts. Although isometrics (5-8 secpause holds at some point of the lift) have been helping me strenght wise and I'm feeling the right muscles contracting in my lifts better than ever before, it is the slow...

Alexlarex‎, Yesterday 12:02 PM
Yesterday, 12:13 PM Go to last post
2 215
Yesterday, 07:19 AM Go to last post
3 570

TOTAL beginner looking to get ripped

I'm a total beginner and don't know where to start with weightlifting. I've always been a skinny guy, although right now I am overweight because of the pandemic, but never had muscles. Do you recommend losing fat before lifting? How can I start at home? Any help would be awesome.

lookingtobulkup‎, 04-18-2021 07:03 PM
Yesterday, 01:09 AM Go to last post
2 341

Helms-inspired 5-day full body routine

I've been reading the 3DMJ pyramid books and came up with a routine for myself. It's designed for me to do at home, so it only uses a barbell, dumbbells and chin up bar - otherwise I'd have a leg press and leg curl in there. Volume is a bit of an increase compared to what I've done to date, but...

RapidFail‎, 03-04-2021 05:10 AM
2 Pages
1 2
04-18-2021, 08:29 PM Go to last post
40 3,714

PPL program question

Hey, I was wondering if it was better for a PPL program to spread every worked muscles or to group them. like... (spread) (chest) Bench press 5x10 (shoulders) Egyptian Lateral Raise 4x10

Masaaassa‎, 04-17-2021 07:45 AM
04-18-2021, 08:45 AM Go to last post
6 499

5/3/1 ppl

Hi i saw this program on reddit, i've been lifting for 7 months and currently for 5 reps each have a 85/145/215/270 lifts, i have been doing 5/3/1 and stumbled upon this: Push 1: bench 5/3/1, 5x10 of a bench accessory work (like boring but big template, 50-70% of your training max) at 50-70% of...

Lucas5762‎, 04-15-2021 05:23 PM
04-17-2021, 02:38 PM Go to last post
3 649

Advice needed for 69 year old father

-recently fell and fractured pelvis -no lifting history -has been told to exercise to strengthen the tendons and ligaments around the pelvis that have been stretched -bad knees, squatting is difficult - relatively good shape and active before fall -needs to build strength to remain active as...

Hutrapper‎, 04-16-2021 06:01 PM
04-17-2021, 10:39 AM Go to last post
14 662

Smile strength program

Hey, Can anyone recommend a strength program for my bench press and shoulder press. I run a PPL split, so the program would have to involve either benching and shoulder pressing heavy once a week each, or just shoulder pressing heavy twice a week (I am more concerned over my shoulder press than...

tomhaverford‎, 04-17-2021 04:35 AM
04-17-2021, 06:58 AM Go to last post
5 464

Need a program for my home gym

I've been lifting for a few years now, but never took it too seriously. My main goal was to regain 'healthy' weight after a stomach surgery. I was borderline anorexic (183cm & 59kg) and got up to 75kg, at which I've been hoovering for the past 2-3 years. I still went to the gym, but that was more...

LawStudent1993‎, 04-17-2021 03:18 AM
04-17-2021, 03:32 AM Go to last post
1 435

New to all this. Is this even possible?

Edit: The age above is wrong. I am 27. Joined here a while ago but never started working out until about 5 weeks ago. I have been working out every other day using body weight, resistance bands, two little drink bottles, & gallon jugs. I have gained 18sh pounds and feel much stronger already....

ChickNPicker93‎, 04-14-2021 07:50 PM
04-17-2021, 01:13 AM Go to last post
12 1,008

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