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

nightanole‎, 11-07-2020 06:13 AM
19 Pages
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Yesterday, 08:44 AM Go to last post
554 181,574

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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09-15-2021, 04:00 AM Go to last post
712 867,866

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 1,056,568

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
101 Pages
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3,025 1,258,915

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 1,420,178

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
1 2 3
03-17-2021, 07:01 PM Go to last post
84 368,613

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 2,895,972

Fierce 5 with hamstring injury

Hello everyone, I have been running the Fierce 5 program for a little over a month now as my first real written program. I have had an upper hamstring/glute pain for probably 2-3 months now, but I have continued to lift on it for whatever reason. The pain is caused during squats and squat...

dcairns1‎, 09-21-2021 11:17 PM
3 279

The Real Arnold Schwarzenegger Beginner Programs

Arnold Schwarzenegger and Reg Park At age 15 Arnold glanced in a store room window and saw what was a cover of a magazine depicting the new Hercules movie starring none other than Reg Park. Arnold was not a man to learn from books or abstract ideas but by identifying with what he considered to...

bango skank‎, 12-13-2008 10:56 PM
13 Pages
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Yesterday, 08:25 PM Go to last post
373 507,433

One Exercise per Body Part

Kind of a beginner question. I’ve been lifting weights for a couple years but I’m just casual with it. I don’t compete or take it overly serious but I’ve kind of fallen out of shape and I’m looking to get a little more serious with it. I have a question about routines or programs. I normally do...

Drb1982‎, 09-18-2021 07:48 AM
Yesterday, 07:49 PM Go to last post
7 804

Progession from 5x5

Hi, I have been doing 5x5 while in a slight deficit and now stalled completely on lifts. I lost a lot of fat but I have more to lose around lower belly and back. I'd like to get lean then bulk, what is a good programm to move on to? Im thinking a spilt is the best option now?

NiallGlennon‎, 09-21-2021 11:16 AM
Yesterday, 05:21 PM Go to last post
3 375

Post Personal Workout Plan questions

I am a 6'2" Male Age: 29 Weight 220 Athletic I am looking to start a workout plan to gain muscle definition and lose weight. I was a 3 sport high school athlete and a division 1 college track athlete. Its been about 5 years since Ive really did workouts on a daily routine. Recently...

BitcoinSV‎, Yesterday 07:51 AM
Yesterday, 04:52 PM Go to last post
4 227

Increasing reps to increase max weight?

Hi, a gym trainer told me today that if I am stuck on the same weight limit (265 pounds) for a bench press exercise I should instead lower the weight by ~20-40 pounds and increase the amount of reps instead. So, for example If I am doing 10 reps with 265 pounds but cannot do the same amount of reps...

astralmaster‎, Yesterday 01:50 PM
Yesterday, 04:32 PM Go to last post
10 209

Constant fatigue

Hello, I have gotten back into lifting, I'm almost 30. I've been doing John grimeks for two months A month ago I dropped the weight on the workouts and instead of 3 sets per exercise, I do 2. I'm still suffering for under recovery or overtraining. My muscles don't have dom or anything but my face...

Rsurf72‎, 09-13-2021 09:28 AM
Yesterday, 04:23 PM Go to last post
19 1,327

I need serious help!

I have been going to the gym since November and doing 3 days a week on average but I am not seeing any visible results. For example, I cant do more than 3 reps of 90 lbs on straight bar press and I have been at it for at least two months. When it comes to pull ups, I cant do more than 2.5 reps...

BeachLifeUS‎, Yesterday 02:00 PM
Yesterday, 02:29 PM Go to last post
1 140

Fierce 5 - Can't Do Much Progress on Overhead Press

From February (guessing because I lost my phone with my first recorded sessions) to September (currently recorded), my weight progress is: Squat: 85lbs --> 185lbs Bench: 65lbs --> 145lbs Pendlay Row: 65lbs --> 125lbs Face Pull: 10lbs --> 95lbs Triceps: 10lbs --> 95lbs Calf Raises: 30lbs -->...

acruz7439‎, 09-15-2021 03:15 PM
2 Pages
1 2
Yesterday, 10:20 AM Go to last post
40 2,740

Anyone had good results in Max-OT training?

I have read the E-book and planning to do the 6 month plan road map. I am going to try to stick as closely as I can to the nutrional guidelines. Anyone share their results? Give the good and the bad.

quickups‎, 04-08-2007 09:18 PM
Yesterday, 10:20 AM Go to last post
22 15,343

Auto regulated training explained

Anyone who’s ever followed baseball understands “power surges” and “biorhythms “ as it relates to performance and hot streaks. What if I told you that bodybuilders and powerlifters also have hot streaks in their performance and would be wise to break the shackles of planned progression and...

coachcalande‎, 09-12-2021 04:11 AM
2 Pages
1 2
Yesterday, 04:10 AM Go to last post
57 3,792

How many workouts per body part?

How many different work out should I do per body part, and how many sets of each work out? For example, how many workouts/exercises for glutes, how many for calves, quads ect. How many for shoulders, chest, bicep,triceps, fore arms, back Also, a 2nd part to this question is how long should...

Bang973‎, 09-21-2021 11:24 PM
Yesterday, 01:19 AM Go to last post
2 285

Bench got even worse

I made a thread about a week ago (https://forum.bodybuilding.com/showthread.php?t=180536593&p=1645695623#post1645695623) about my stalling bench. 4 weeks ago I hit 170 lbs for 3 sets of 8, then the following week I hit 175 lbs for 3 sets of 8. The week after (so 2 weeks ago) I did tried 180 lbs and...

MisterNoGains‎, 08-31-2021 02:18 PM
2 Pages
1 2
09-21-2021, 05:32 PM Go to last post
44 6,017

What does Arnold mean when he says "10 reps to failure"?

I'm reading The Encyclopedia of Modern Bodybuilding and in more than one place Arnold will say things like "Deadlifts, 3 sets of 10, 6, 4 reps to failure" or "a bodybuilder uses less weight and does more repetitions, usually 8 to 12 for the upper body, 12 to 15 for legs, and does each set to...

joehenry087‎, 04-30-2016 09:30 PM
09-21-2021, 02:36 PM Go to last post
7 2,364

Mixing rep ranges within same session?

Apologies if this is a dumb question. I’ve read and seen vids from certain fitness youtubers (eg. alpha destiny) that mixing rep ranges that are too far apart within the same session can impede adaptations. For example, doing heavy singles followed by multiple sets of 15 can impede the strength...

dairycorncarne‎, 09-20-2021 05:30 PM
09-21-2021, 05:13 AM Go to last post
5 530

When you are IN THE ZONE…

How do YOU know when you are in the zone and doing awesome? Some signs for me… 1-no lack of motivation ( can’t wait to train again!) 2- great tempo- high energy- attacking each set! 3- cant get enough! Going for more weight, more reps, more sets, more movements ( ok any maybe more Food...

coachcalande‎, 09-17-2021 07:03 AM
09-21-2021, 12:11 AM Go to last post
7 977

Beginner advice/help needed

Hi guys Male, in my 30s, wanna get into lifting to get into shape. Used to lift but it has been a while. Ive got a big amount of fat to drop so I guess I shall be going on a fatloss journey which will probably take a while (weighing now 226, might be abit higher since i am on a 2 week honeymoon...

Gainz4BROdin‎, 09-19-2021 09:10 AM
09-20-2021, 12:58 PM Go to last post
4 675

Thumbs up Please comment on my 3 days per week fully body workout program

Hello everyone. I am 34 years old. I am a computer engineer, therefore my whole life is front of a computer. Here my program. I would like to get your comments and improvement suggestions. My height : 178 cm, weight : 87 KG Monday

MonsterMMORPG‎, 09-20-2021 03:27 AM
09-20-2021, 06:53 AM Go to last post
1 531

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
10 Pages
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09-18-2021, 09:26 PM Go to last post
277 105,667

workout program

Hello, am 46 yrs old, 78kg, 24bf (lower abdomen) i would like to know if this is to much for one day workout 3 to 4 day per week. I want to reach 75 kg to 77.27 kg build muscle and reach to 12% BF. trying to find the most complete exercise per muscle group so i don't burn. I workout from...

Atahuallpa‎, 09-15-2021 01:39 AM
09-18-2021, 08:31 AM Go to last post
4 1,206

Female Weight Loss & Toning

Afternoon all, Wondering if anybody could help/point me in the right direction; my girlfriend is hoping to get into fitness and she's tasked with me with putting together a diet/training plan (as if I have any clue!) Her goals are: Lose weight Tone abs & bum mainly Generally tone body and...

EriksenSpurs‎, 09-17-2021 08:03 AM
09-17-2021, 08:03 AM Go to last post
0 729

Bulking but somehow lost weight?

First 3 months I gained 10 pounds. However, over the last 3 weeks I've lost a pound. The only thing I changed in my workout is that I switched from a full body workout switching between 12-8 reps to a strong lift workout using 5 reps. How is it that since I've switched to lifting heavier and doing...

youknowit84‎, 09-17-2021 06:53 AM
09-17-2021, 06:57 AM Go to last post
1 736

Starting Strength 5x5 or ICF for a beginner

I currently am 19, 6’1, about 185 lbs. Just a year ago, I was skinny fat just under 140 lbs. The new weight came from eating more quality meals, however without a gym or equipment the fat packed on. I did body weight here and there, and can tell I have gained more muscle but it’s dwarfed by the...

GDS96‎, 09-17-2021 12:18 AM
09-17-2021, 06:39 AM Go to last post
4 897

From Zero To Hero - Could I get some advice?

I'm a 29yo male looking to basically tone my stomach, grab some pecs, & beef up the arms ASAP. Pretty standard I'd guess. But I'm incredibly lazy - as in, doing a routine workout is fine, but doing all sorts of variations, or cooking all sorts of meals - I'd like to pass on. Given that, if I'm...

Jalke‎, 09-17-2021 12:11 AM
09-17-2021, 06:31 AM Go to last post
4 852

Not progressing whatsoever with Fierce 5 as a beginner after 2-3 months.

Dear, I am becoming increasingly frustrated by working out, because for some reason I am simply not getting stronger. As adviced by an earlier post on this forum, I have stuck with the Fierce 5 routine since the end of June. I took a break halfway through because I went on vacation for 2 weeks,...

Bremster1‎, 09-11-2021 06:42 AM
2 Pages
1 2
09-16-2021, 02:21 PM Go to last post
39 3,939

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