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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
13 Pages
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Today, 05:13 AM Go to last post
379 94,072

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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3,012 1,196,476

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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04-16-2021, 12:31 AM Go to last post
704 819,233

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 1,365,984

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
84 335,605

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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01-08-2021, 04:28 AM Go to last post
964 981,257

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 2,776,255

Fast reps

There's a woman at my gym who is pretty jacked and has low bf. Her workouts seem to be in the 8-15 rep range and she goes from exercise to exercise busting out reps pretty fast. I've read a lot about time under tension and hypertrophy exercise use slower reps but it seems to be working for her....

OldPapa‎, Today 07:33 AM
Today, 11:02 AM Go to last post
7 160

Thumbs up Abel Albonetti 30 Day Arms

This is the first time that I have ever posted my opinion on any of the workout programs here at I've done quite a few of the muscle building ones over the last several years, including several of Stoppani's advanced programs, but the guns were just stuck. Although I already have decent...

BobL‎, Today 10:22 AM
Today, 10:22 AM Go to last post
0 69

Cut back on exercises?

I've been doing calisthenics for 3 years on and off same with weights. My goal is to be fit cut up and have functional strength. Lately I've leaned off the calisthenics and stirred more towards weights and less cardio. Friend of mine is saying I'm doing too much working out and it's hindering my...

Stann90‎, Yesterday 07:39 PM
9 261

Next steps to my natural limit

Ive been training hard for 4 years, following a fairly typical evolution of training styles from fullbody novice linear progression to upper lowers to more strength goals then back to bodybuilding goals with more of a split. Im somewhat happy with my results, but I want to really take this...

GetterOfGains‎, Today 06:13 AM
2 130

Train less often or eat more?

I've recently bumped up my training days from 3-4 times a week to 4-5 times a week. I'm recovering well, not feeling tired, joints aren't aching, ... But I haven't even gained 0.1kg in two weeks even though I was gaining weight (0.25-0.5kg a week) before. I bumped up calories from 2600-2700 to 2800...

Nelg1993‎, Today 01:07 AM
Today, 05:01 AM Go to last post
4 172

Fierce 5 upper/lower modifications.

I'm curious to know if I could swap out some exercises in this program and have them overlap without causing problems. I ran the original Full body fierce 5 for 4-5 months and wanted to increase my training so I decided to go up and get into the upper/lower split. Been going on a month now and...

Acromiller‎, Yesterday 05:05 PM
3 208

The freshman 15+

What’s up y’all need some workout advice. I used to be like a really good athlete had a few offers to run D2 track and was in great shape. I ended up going to a large D1 party school and did the classic joining a fraternity. Which turned into drinking natural light 5 days a week, eating ****ty...

TrentS27‎, Yesterday 11:59 AM
3 203

Question Post lockdown advice?

Hi all, I'm a 31 year old, 5'10" male, 15 stone 5 lbs. I have a few tyres around the belly, the "moobs". I'm starting back at the gym in a couple of weeks and was hoping for some advice from the seasoned lifters. What's the best program (5*5, cube, high rep, low rep etc) and diet (keto,...

anthony267‎, Yesterday 01:06 PM
Yesterday, 01:44 PM Go to last post
5 201

Ivysaur 4-4-8 Program Hit a wall w bench

Started the Ivysaur 4-4-8 Program about 5 weeks ago. I added in chin ups at the end of every workout. Starting weights were; Bench 105 Squat 130 OHP 50 Rows 50

LongAndLean84‎, Yesterday 12:22 PM
Yesterday, 12:24 PM Go to last post
1 191

Post Hola Bola's Consolidated Workout Routine Thread

To save myself some time linking and searching through old threads, I decided to compile all of the routines I've designed and used in the past ~3 yrs in one thread. Feel free to post questions or comments. :) 12 Day Rotation 1. Biceps/Triceps/Abs -Overhead DB Extensions -Supinating DB...

Hola Bola‎, 03-19-2007 09:38 AM
23 Pages
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Yesterday, 05:03 AM Go to last post
663 160,479

Exclamation Getting into Candito 6, very confusing results

Hi all. Thanks to everyone that recommended I get off my PPL split and actually follow a scientific program, I'm only a few weeks into my first Candito 6 cycle and it's like night and day in terms of recovery and planning. I'm just posting this after my final workout of week 2, which requires a...

MikeCarmody1‎, 05-03-2021 05:37 AM
Yesterday, 04:19 AM Go to last post
7 471

Exclamation running unless heart murmur

when I was eighteen years old I was diagnosed with ultrasound a heart murmur prolapse of the mitral, but the doctors did not give an opinion on this limiting themselves to the findings of the device that defined it as very mild without prejudice to competitive activity. Nevertheless I felt a lot...

Lastworkout‎, 05-01-2021 06:38 AM
Yesterday, 02:37 AM Go to last post
11 805

Goal/periodization feedback

Hi, I'm looking for feedback on this periodization model to reach my goals. And, if my goals seem unrealistic, feedback on those would be great too. I'm concerned about horizontal pull volume and the coordination, in general, of the exercises. Any/all feedback would be greatly appreciated. ...

Pur3p3r50n‎, 05-02-2021 07:11 PM
05-04-2021, 09:29 PM Go to last post
8 523

Weightlifting shoe limitations

What should I not do while wearing them aka can I do calf raises in them or no

melatoningummy‎, 05-04-2021 05:27 PM
05-04-2021, 06:07 PM Go to last post
1 249

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
6 Pages
1 2 3 4 5 ... 6
05-04-2021, 04:30 PM Go to last post
150 34,953

Bulking vs keep cutting to 10%

Hello, im 21 almost 22, been workin out for a while, also in the Army, im tryin to get opinions. Should i keep cutting to get to like 10% bodyfat to get the 6 pack or just bulk again up to like 200 lbs ish or so 2-3 months? Im 170 lbs 6'3 at the moment, about 13% bodyfat. Also going on a year long...

KingZD1‎, 07-10-2020 03:37 PM
05-04-2021, 03:57 PM Go to last post
12 4,414

Row: chest supported vs bent over

Hi, I've been including more exercises for my back. I've done bent over rows and been trying chest supported variations too not to work the lower back that much. every time I do chest supported I only feel my traps and rhomboids doing the work, and not the lats. I used to do it with dumbbells and...

Alexlarex‎, 05-04-2021 10:43 AM
05-04-2021, 11:38 AM Go to last post
3 295

Exclamation Personal Workout advice.

I'm a 20 year old boy who started gym at 14 years old. But I could never go for a steady period of time. I even skipped going for 1-2 years. Now I weigh 75kg and my height is 5'8. But that weight is most from fat cuz I have a 25% body fat percentage. What should I do? Should I bulk my muscles by...

Kavianji‎, 05-03-2021 07:57 PM
05-04-2021, 12:13 AM Go to last post
1 361

Critique my routine

Because of covid gyms are still closed in my country, so I bought myself a power rack, a barbell and plates (already had some adjustable dumbbells). I could workout everyday, but 2 on 1 or 2 off seems to work great for me. Never 3 days in a row. That's why I opted for an upper/lower type split. I...

Nelg1993‎, 05-01-2021 12:34 PM
05-03-2021, 11:43 PM Go to last post
12 787

Speed pull-ups to increase strength?

I’m trying to improve my pull-up strength and was thinking about incorporating speed pull-ups where I equate 50-60% of my 1RM using bands for assistance and pulling as fast as possible for 8 sets of 3. I already do volume work and rep maxes, so thought I’d add this to the mix. Are pull-ups an...

dairycorncarne‎, 05-02-2021 11:45 PM
05-03-2021, 06:12 PM Go to last post
12 604

Critique my program.....yes I know these usually suck

Hello everyone I'm an intermediate lifter. 6'2, 218lb and currently cutting. Was doing 531 but last week an old lower back injury came back from my time in the service. Pretty much all hip hinging is out of the question, even barbell rows and heavy overhead press. Teaching has also started...

tommy4life‎, 05-02-2021 11:50 PM
05-03-2021, 05:32 PM Go to last post
6 537

Fierce 5 questions

Hi guys I have some questions about fierce 5 apologies if they've been asked already 1. It says if I fail on an exercise to lower 15% of the weight but what if I fail on OHP at 40kg what weight do I go to? I can't lower by 6kg so do I got 32.5 or 35? 2. It says lower weight if I fail twice in...

BlueDay93‎, 05-03-2021 06:13 AM
05-03-2021, 06:16 AM Go to last post
1 378

Question for you full body everyday brahs

If you train full body more than 3 times a week, how do YOU split it up?

BeginnerGainz‎, 05-02-2021 10:01 PM
05-03-2021, 02:04 AM Go to last post
4 506

Thumbs up Ectomorph Muscle Gain

Hello guy. My name is Tariq. I'm 18 years old, and I'm starting my fitness journey. I'm an ectomorph, 115lbs, 5'4, and I need as much help as I can get from professional athletes and trainers, regarding dietary changes and exercise regimens, to gain lean, jacked muscle. I'm starting college in...

userH0R3JL3YAPW‎, 05-02-2021 07:25 PM
05-02-2021, 11:25 PM Go to last post
5 468

Fierce Five: Consequences of staying on beginner program

Hi all, I'm plateauing hard on some of my lifts. But I'm steadily building up a home gym, and am disinclined to join a gym again for that reason. At the moment, I only have equipment that allows me safely to do the Fierce Five beginner's/novice program. I've been doing it for the better part of...

JustitiaFiat‎, 05-02-2021 03:39 PM
05-02-2021, 05:31 PM Go to last post
3 507

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