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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
14 Pages
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Today, 11:09 AM Go to last post
415 114,646

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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06-06-2021, 04:05 PM Go to last post
709 831,240

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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3,013 1,210,723

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 1,378,175

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
84 343,164

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
964 998,476

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 2,801,486

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
7 Pages
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206 54,281

Can you fix a bony inner chest?

To preface, I was very chubby until 14, then went weirdly skinny and now have more muscle definition on chest, arms, etc. The only thing that I'm now self-conscious about is my inner chest, my pecs are starting to get bigger, but the chest dip is still bony. My current chest workouts...

Lucarious‎, Today 03:56 AM
Today, 10:17 AM Go to last post
3 230

Should I switch to an aesthetics routine?

I have been running Candito's 6-wk program and made decent strength gains: Bench: 270 Squat: 380 Deadlift: 480 However, I am thinking of switching to an aesthetics based routine, especially as I will have more free time to make frequent gym trips in the coming months. This is because while...

Skarlo‎, Today 09:43 AM
1 130

Random question about volume

Hey folks Was just thinking and thought I'd ask people on here. It's often mentioned here that volume is a big driver for hypertrophy (outside the kitchen, inside the gym). I've also seen people refer to volume as a set done 1-4 rep in reserve..roughly. Based on that, simple question....

tommy4life‎, Yesterday 04:05 AM
Today, 09:44 AM Go to last post
16 658

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
2 Pages
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44 2,650

Advice for my program

Hello, I would like to ask for advice about my program. It is made by a fitness instructor from the gym I go to. The program is as follows: Day 1 - Chest and Shoulder Bench press upper part - 4x10 Bench press middle part - 4x10 Dips - 4x10 Flys - 4x10 Shoulder presses with barbell...

Vas9309‎, Yesterday 04:53 AM
Yesterday, 10:02 AM Go to last post
6 395

Created my own Split, Need Feedback ! Thx !

I am an early intermediate i guess. been doing crossfit a while and not more weightlifting. I am trying to lean bulk and workout 4x week. What do you think ? What is bad about this split ? Where would you focus more/less ? Push-Day (2x Week): Front-Squat (5 Sets) Flat Bench-press (4...

Streuner‎, Yesterday 04:52 AM
Yesterday, 09:23 AM Go to last post
5 323

Question How long after working out... (srs)

Does food go toward helping recovery and gains. In other words does the food you eat the next day influence muscle growth much or not? For example if I workout now, how many hours or days after that workout does food consumption help with building muscle and strength? The reason I ask is I worked...

OneLegSquats‎, Yesterday 04:37 AM
Yesterday, 06:51 AM Go to last post
3 348

Question for you Upper/Lower split guys.

I have been doing Upper/Lower split for the most of my lifting career, and as i have grown bigger and stronger, i found it hard to get a good emphasis on the smaller muscle groups like bicep/tricep and side/rear delts. Those muscles i always do at the end of the upper days. And the quality of the...

philip750‎, 06-07-2021 06:37 AM
Yesterday, 04:24 AM Go to last post
24 1,569

Fierce 4 Intermediate - Alt exercises

Sorry if this has been answered somewhere before. Looking to move on to the Intermediate U/L split. Have a barbell + rack + cable machine at home. No dumbells. Need a substitution for 1. Leg press 2. Leg extension

gr786‎, 06-12-2021 10:49 AM
06-12-2021, 01:30 PM Go to last post
2 360

Best limited apartment gym routine?

Haven't worked out in years, in decent cardio shape from running but want to add some weightlifting back to my routine. My schedule is such that I can do 3-4x a week after work at the gym in my apartment building, it is however pretty limited in the equipment available, so I'm looking for...

DKM89‎, 06-12-2021 09:20 AM
06-12-2021, 12:29 PM Go to last post
6 411

Please recommend online coach

Hi guys, Could you please recommend a good online coach? I think i have bad genetics. After training for several years my lifts are still bad. I need someone who is going to help me correct my technique and help me get stronger. I have been doing starting strength program for the last 3...

Fitsy‎, 06-11-2021 06:22 AM
06-12-2021, 10:32 AM Go to last post
22 946

Once per week?

I want to start training 4x per week. I only have around 45 minutes per session. What would be the best split for this? I have seen a few, but they all only work each body part once per week. Is that enough? I can't imagine training my chest for example, then not training it again until a week...

jon4w‎, 06-10-2021 03:37 AM
06-12-2021, 07:46 AM Go to last post
15 867

Can bodyweight exercises get me some good lean muscle?

For context, I am 5'10 152lbs 20yo. I want to gain some lean muscle and lose some fat. I think my fat percent is around 15 rn. I don't want to get really bulky. So can I rely on bodyweight exercises alone?

GlobeTrotter213‎, 06-11-2021 05:49 AM
06-11-2021, 12:37 PM Go to last post
2 492

Question Getting into a hypertrophy specific routine for this bulk around, need help.

So after ending my cut 1 week ago, i embarked on trying to choose which routine im going to be following this time with one main focus: hypertrophy/size. So far the routine i have decided to follow is my take on the Arnold Split with focus on my lagging arms that goes as follows: 2 Cycles per...

Matzaflaris‎, 06-09-2021 06:51 AM
2 Pages
1 2
06-11-2021, 11:10 AM Go to last post
41 1,844

Split Quads and Hamstrings After Shoulder Surgery

I am having shoulder surgery on Monday to clean up and repair a labrum tear. To maximize the amount of lower body training I can do for the next few months I am going to split my hamstring and quad training. Only catch is I can't squat or deadlift or do anything requiring upper body engagement. ...

frankriso‎, 06-10-2021 11:37 AM
06-11-2021, 09:53 AM Go to last post
16 636

Smile what workout programs applicable at my age

I am 41 years old, what workout programs applicable at my age? Thanks

sophiamiles119‎, 06-10-2021 11:29 PM
06-11-2021, 03:30 AM Go to last post
2 474

Workout organization question

I prefer keeping my workouts simple and not adding too many variations of a same exercise. Although I train for strenght, I've been told here many times that a bigger muscle has the potential for more strenght. So in terms of adding more sets to an exercise... Would you do for example 5/6 sets of...

Alexlarex‎, 06-10-2021 04:56 PM
06-10-2021, 05:04 PM Go to last post
1 505

Smile Teen Program

Hello, im 17 and ive been training for 2 and a half years. Im wondering if this is a good routine for me to do. Upper A Close Grip Bench Press 5x5 Overhead Press 3x10 Weighted dips 4x8 Pendlay rows 3x6 Pullups weighted 4x8 Rear delts fly 4x12 Side Raise (machine) 4x10

gzumafia‎, 06-10-2021 09:10 AM
06-10-2021, 11:54 AM Go to last post
2 522

134 lbs want to gain muscle mass tips !

Hey guys I'm 22 5"8 and 134lbs currently. I lost alot of my belly fat and my abs are starting to show. I want to be atleast 150-160lbs but muscle. I'm currently drinking 2 protein shakes a day followed by workouts. I keep loosing weight. I'm a hard gainer. Should I cut out the protein shakes and...

freddo4343‎, 06-06-2021 01:38 PM
7 1,100

My Favorite Workout Split Overall

After years of trying various splits.. This is the best one I have come up with overall for me. It may not be for you. I am a Corrections Officer so my daily activity at work is not high. Therefore I get plenty of sleep and recovery time. 4 on 1 off, or add days off when needed. Sometimes I...

sosuperloud‎, 06-10-2021 06:54 AM
0 522

Proper excercise splitting

Hey all, another novice here (kinda). I started going to the gym almost daily and so far im doing these excersices: Triceps Forehand Dorsals Chest Shoulders Wings Squats Calves

Dahvrok‎, 06-09-2021 04:43 PM
06-10-2021, 03:34 AM Go to last post
11 777

Smile Where do I start

Hi there, So 3 years ago I was weighing only 9st at 6”1, since then i’m now at a good weight, 11st 5, and now want to start building some muscle after putting on a good amount of fat. Not really sure where to start, would appreciate some guidance, maybe some suggested programs, suggested eating...

Tk1611‎, 05-21-2021 11:04 AM
06-10-2021, 03:15 AM Go to last post
15 2,527

Regained muscle but not strength

So I've been 6 months off the gym since last year November. During the break, my physique and performance went to absolute shiet. I've managed to achieve probably worst shape in my life. I was skinny-fat and my strength was identical to my 2nd year of training in 2012. I literally lost around 50%...

regno‎, 06-07-2021 02:04 PM
06-09-2021, 07:20 PM Go to last post
3 880

Question regarding Fierce 5

In the original Fierce 5 Novice section, the creator recommends 3 minute rest on heavy compound lifts but now that I've been running the program a few months and my lifts are getting heavier, I feel like I need a bit more rest in between each set. I've tried to strictly follow the program so...

Parthrax‎, 06-09-2021 03:45 PM
06-09-2021, 04:00 PM Go to last post
2 616

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