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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: "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 2,902,460

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
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03-17-2021, 07:01 PM Go to last post
84 370,250

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
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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
101 Pages
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3,025 1,261,894

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
33 Pages
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09-09-2021, 12:16 AM Go to last post
968 1,060,283

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
24 Pages
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09-23-2021, 08:36 PM Go to last post
714 870,878

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
19 Pages
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Yesterday, 08:48 AM Go to last post
558 186,108

Hitting each muscle group every 7 days

Does anyone still workout like this? Like a regular push/pull/legs split or whatever? I used to workout like this 20 years ago, and it worked fine for me. Nowadays I can’t really go as hard, so I hit everything more frequently.

LUCIFER?‎, 08-29-2021 08:06 AM
08-29-2021, 02:57 PM Go to last post
6 901

Weekly commitment for my goals

Good day all. I'm new to the forum. Not new to weightlifting but definitely new to any concept of bodybuilding. My teens and early 20s were about pure strength because of how high school teaches strength conditioning (mostly progressive overload on compound lifts). I never improved body composition...

BadGaskets350‎, 08-30-2021 07:31 AM
08-30-2021, 10:23 AM Go to last post
3 677

Wanna bulk up my legs

My legs are pretty slim compared to my arms, thanks to the lack of proper focus on leg workout when I just started working out. What program should I follow to bulk up my legs? Should I do legs twice in a work out cycle? Like, day 1: legs day 2: biceps+back day 3: legs day 4:...

shsamyam‎, 08-30-2021 05:28 PM
08-30-2021, 05:35 PM Go to last post
1 747

restarting after long break - best doms avoidance strategy?

not looking for a routine or program - just know that in the past when restarting after injury / surgery / childbirth / dumbfu3k laziness - i always have such bad doms that i end up not being able to lift as much/often as i like diet is dialed in - and WILL be in a deficit as i still have ~40lbs...

mtnmama‎, 08-29-2021 09:33 AM
08-30-2021, 06:02 PM Go to last post
11 1,186

Question Question for you guys who do rp style for hypertrophy training.

When starting a new mesocycle, what weight do you start with? Do you start with the same weight as you ended last meso? Or do you drop a little, then work back up and past what you did? Example: Meso 1: 5-10 reps W1: 100x8 W2: 105x8

MuayB96‎, 08-28-2021 04:04 PM
08-30-2021, 11:58 PM Go to last post
3 1,190

New Workout Routine

I just started a new workout routine. I'm trying the push day, pull day and leg day workout routine. I'm trying to figure out how long it may take to build muscle using this type of routine. I'm going to the gym every other day and rotating the push, pull and leg exercises each time I go to the...

findmefit2882‎, 08-22-2021 01:36 PM
5 1,503

Single best Tricep exercise

What is the one best tricep move to build mass on the back of the arm (horseshoe)? I am 67 thanks

Wiredwrong‎, 08-29-2021 03:07 PM
09-01-2021, 02:14 AM Go to last post
13 1,510

What isolation exercises do I need to keep if power and Olympic lifting?

I did consistent upper body isolation exercises with mostly dumbbells and machines for close to a decade up until 2020. Over the last year, I’ve incorporated more and more powerlifting and learned the Olympic lifts well enough that I’m comfortable doing them alone. In my last 10 week cycle, I...

jfrankl91‎, 09-01-2021 09:57 AM
09-01-2021, 09:57 AM Go to last post
0 670

Stuck need advice

Good Morning, Looking for advice as to understand why I am not seeing much strength gain after 7 months I just started lifting 9 months ago and will provide as much detail as possible. It will be long and I will greatly appreciate any support. Some things to set forth prior to the below is the...

Dward300‎, 09-01-2021 07:20 AM
09-01-2021, 11:37 AM Go to last post
8 862

Adjusting popular PPLs

Hi, I've decided to finally switch routines after running full body for over a year. I found a couple popular PPLs on the internet and decided to adjust them a bit to fit my schedule, gym equipment, and certain preferences. Does this sound reasonable? Pull: 5x5 deadlift, 5x5 barbell row, 3x8-12...

KevinP555‎, 09-01-2021 11:40 AM
09-01-2021, 12:14 PM Go to last post
2 803

need a bit of advice

Hi all, ok so I have been lifting properly for about 4-5 years, I have stayed basically the same for the last 2-3. I have either gained too much fat on a bulk (500g a week was all muscle I thought) or lost too much muscle on a cut, as a result I have gone from fat to skinny to fat to skinny...

themorganator4‎, 09-01-2021 08:27 AM
09-01-2021, 01:03 PM Go to last post
2 731

Please give advice to a newbie.

Hi, I am 40 years old and 5'10" and was about 210 at my heaviest. In April I decided I was tired of being fat and feeling lethargic. I started eating only about 1500 calories a day for about 6 weeks and was doing full body workouts lifting weights 3 times a week to try and prevent as much muscle...

averageguy81‎, 09-01-2021 11:35 AM
09-01-2021, 04:02 PM Go to last post
5 836

Lifting after a 1.5 yr hiatus

I stopped lifting after COVID and started doing a lot more cardio and boxing. I want to start to lift again and build functional strength and put on some muscle. Not necessarily trying to get massive but just stronger and a little more definition. I figure now that I have not lifted in a while I...

JerseyGeorge‎, 08-22-2021 11:58 AM
09-02-2021, 07:02 AM Go to last post
6 1,888

Should I work out if I'm sore

I know, if your legs are sore don't work out your legs. But, if your legs are sore should you hold off on upper body, and vice versa. If my upper body is still sore should I work out my legs?

Bang973‎, 08-30-2021 12:27 PM
09-02-2021, 08:34 AM Go to last post
5 1,240

Plateau and losing strength

At present 5'10 195lbs, about 26-28% BF. Been cutting since day 1 as had, and still have, lots of fat to lose. Nutrition daily of 1850cal, approx 185g protein and carbs, 45g fat. Been following Vikings's Bare Bones for around 2 months now and made some respectable progress, both physique and...

OKapricot‎, 09-02-2021 01:22 PM
09-02-2021, 03:03 PM Go to last post
5 757

Talking Should I bulk or should I try to lose a good amount of fat and then bulk?

Hi, I am a beginner and I need some serious help. I'll be going to the gym starting next week and I was wondering, what kind of plan should I follow. I haven't been to the gym in a year and I really gained a good amount of weight. I am 22, my height is 175cm and my weight is 105Kg, obviously...

alexzew98‎, 09-02-2021 11:49 AM
09-02-2021, 03:36 PM Go to last post
2 824

Ruptured Ear Membrane - Doc says stop Squatting/Deadlifting Forever

I don't know how to feel right now. I was squatting and deadlifting 285 and 240, respectively, which were low weights for me, so I went through them pretty fast. But, then my right ear started ringing, got plugged up to the point where I can't hear, and I lost my sense of balance completely. I...

KarmaKevin‎, 09-02-2021 11:39 AM
09-02-2021, 04:41 PM Go to last post
1 814

Decided to start a powerlifting program

I am an intermediate level (I guess?) powerlifter, and have been lifting since last summer with no program. I have preferred to do my own things, as I like the flexibility. But my numbers have been disappointing, despite daily training. I have only increased my bench press from 100 lb. to 125 lb....

mileena202‎, 08-28-2021 10:43 AM
09-03-2021, 09:39 AM Go to last post
9 1,542

JuggernautAI app vs sheiko gold app

For power building, any preference for one over the other?

clayboy_123‎, 09-03-2021 10:04 AM
09-03-2021, 10:04 AM Go to last post
0 723

Exclamation D1 Football Player

Hello, I am currently a 3rd year division 1 football. A big part of being a football player is developed in the weight room. Unfortunately I have been lifting for many years and tried many different programs but can not get stronger. I mean I physically can not get stronger. My max bench and...

Mixxoo‎, 09-03-2021 09:30 AM
09-03-2021, 03:37 PM Go to last post
6 814

Poll Poll: Legs or back: in your opinion, which gets neglected more?

We've all surely heard and probably participated in the "Never skip legs day" criticism, but I actually often see plenty of leg work - lots of people routinely working legs with squats, hack squats, leg press, various machines, etc. However, I actually don't see nearly as much back work: pullups,...

EliKoehn‎, 09-03-2021 07:31 AM
09-03-2021, 05:38 PM Go to last post
12 972

Slow progress? (pictures attached)

Hi, so I started working out 4.5 month ago, first month I was cutting but then after one month decided that I should bulk (lean bulk - about 500 calories over maintenance)...protein intake daily is always above 0.8x(bodyweight), fats also I am in the 0.4-0.5 of bodyweight area. my height is 5'8''....

userB2GU7EDRT3G‎, 09-03-2021 10:23 PM
09-04-2021, 12:34 AM Go to last post
2 839

I’ve just joined the gym

I recently just joined the gym I w had enough 25 stone and feel uncomfortable in my closed I’ve had enough anyone got any workout programs I can use to get belly fat off and general fitness thanks jord

Themanjordo‎, 09-04-2021 08:44 AM
09-04-2021, 09:04 AM Go to last post
1 605

Rate program

Welp, forum is kinda dead again, so for your viewing entertainment, my program. Run 4 days in a row. Hence the low volume, decent frequency and high intensity. Starts on Friday which is a half day at work, then ends on Monday since I’m off Saturday-Monday. Each work set is taken to with 1-2 reps of...

BeginnerGainz‎, 08-29-2021 08:25 PM
09-04-2021, 09:20 AM Go to last post
12 1,992

What did YOU do today? Post your workout.

Here was my morning lift: Pre lift: Black coffee 6 eggs with cheddar and ham Oatmeal. *couple quick rounds of Apex Hit the garage gym

coachcalande‎, 06-05-2021 05:09 AM
6 Pages
1 2 3 4 5 ... 6
09-04-2021, 11:51 AM Go to last post
175 40,173

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