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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: 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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382 139,002

Sticky Thread Sticky: AllPro: A Simple Beginner's Routine part VI

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

nightanole‎, 10-05-2015 07:53 AM
141 Pages
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Today, 02:26 PM Go to last post
4,227 553,192

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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Today, 09:11 AM Go to last post
2,423 535,565

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
17 Pages
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Yesterday, 02:12 AM Go to last post
491 127,848

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
21 Pages
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07-16-2017, 11:17 PM Go to last post
611 700,209

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
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04-19-2016, 12:44 PM Go to last post
10,927 1,527,394

Arrow Sticky Thread Sticky: General Forum Rules

Welcome to the Forums It is our hope that the members of the forums will help each other in providing motivation and information to those looking to reach their fitness goals. To protect our members and the forums, the following rules are effective in all sections. Please take...

ForumSentinel‎, 05-19-2014 08:12 AM
05-19-2014, 08:12 AM Go to last post
0 43,559

Upper/lower split - 1 year experience

Alright guys so I have 1 year of lifting, and all I have done is full body workouts every other day. Right now, I've switched to a 2 day upper/lower split program while working core everyday. I always do supersets. Misc: Also started doing intermittent fasting this week, but so far I have...

scorp1217‎, Today 09:00 PM
Today, 11:31 PM Go to last post
3 95

Which works best for hypertrophy?

I see 1RM thrown around a lot around here, myself personally I am not into training for strength, couldn't give a rats about strength truth be told. I've tried both these methods and for me personally I feel the latter does more good for me. There is the standard 5-6 reps lifting as heavy as...

Dj1891‎, Today 11:05 PM
Today, 11:26 PM Go to last post
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How do you know if you've had a good workout?

How you know when you've had a really good workout? When I used to do 8 or 9 sets my muscles would ache and be really tense straight after and for a day or two after. But when I do my bulking workouts when I only do 4 or 5 sets to failure I don't really feel it much. So what are the signs of...

Red Foreman‎, 10-15-2002 12:41 PM
13 40,577

2017 Squat Challenge - Shooting for 165,000

HAPPY NEW YEAR!! Well we made our goal last yr and then some :D For last years ref: This years goal was moved up 10,000 to 165,000. I like Partyrocking's rules the best, so we will stick with those.

Squid24‎, 01-01-2017 03:43 AM
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1,342 98,959

GZCLP Linear Progression Program Good?

For the past few months, /r/fitness has decided that Stronglifts and Starting Strength are not good programs for beginners. There are many reasons for it but I'm not going to summarize it or talk about that. Instead, it seems that /r/fitness has turned its attention to the GZCLP Linear Progression...

geokilla‎, Today 04:37 PM
Today, 10:34 PM Go to last post
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Question Critize this routine

I understand all that **** about using a proven program, I know my best fit with my schedule and actual fitness level and strenght should be a 5x5 full body workout like ICF or Stronglifts. I am not dat teen gym bra who does biceps curls and chests to 15 reps, in fact I hate training biceps. But...

Butical‎, Today 09:49 PM
Today, 10:30 PM Go to last post
4 92

Team3DAlpha HSP training

/watch?v=0peCbMFB0qI&t=244s Thoughts? add the youtube

claimyourgains‎, Today 06:15 AM
7 143

What approach/routine would you recommend for me?

So here's my situation, I've been doing CrossFit for close to 3 years and have yet to see any changes in my aesthetic. Sure my Olympic lifts have increased, but this could very well be due to getting older and my nervous system getting more coordinated. Whenever my Olympic lifts have increased it's...

akrok‎, Today 09:24 PM
Today, 10:02 PM Go to last post
1 38

New to Lifting - What Should I Do Differently?

Hi all, Just looking for some critiques before I get too far into my journey. I am a 6'2" tall male and 26 years old. At my heaviest I was 190 and when I became motivated and started this journey two and a half weeks ago I was about 178lbs and had ~15% BF (bioelectrical impedance method). I am...

holybucketz‎, Today 04:56 PM
Today, 09:58 PM Go to last post
5 115

Current Program - Good or Bad ? ( Bench Problem )

Hi, Started going to the gym 8 months ago, did baby lover's starting strength training for about 3-4 months or so ( Weighting 155lbs-165lbs / 5'6'' tall ) - Deadlift 1x5 154lbs to 286lbs - Squat 3x5 88lbs to 176lbs - Bench 3x5 66lbs to 88lbs ( barely increased even with proper form ) ...

Punset‎, Today 02:45 PM
Today, 09:50 PM Go to last post
20 202

Question Help regarding building muscle and losing fat

Hello everyone. I am 5' 11'' 182 pounds and am in college. I have most body fat stored around my stomach, love handles and thighs. I want to lose that body fat and get lean and also don't want to lose any muscle that I currently have. My aim is to get to 160 pounds and get moderate muscles...

bodybrain‎, Today 09:34 PM
Today, 09:34 PM Go to last post
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6'4" and struggling to put on the (right) weight

Long story short, I feel like I am putting in either way too little effort, or the wrong effort. I am 6'4" 220, with 16% BF. Trying to get that in 8-9% range. I don't want to be a body builder or a runner, more along the lines of an NBA guard body type. I guess that is what everyone wants. I...

wci20s‎, Yesterday 01:14 PM
Today, 09:19 PM Go to last post
8 241

Modified Fierce 5 Question

Hello all, I just started running a slightly modified Fierce 5 and wanted to ask how I could further tweak it to accomplish my goals. I have naturally wider hip-bones and want to really build my chest, lats, and shoulders to give the illusion of a smaller waist/hips. Should I change anything, or...

Abrew94‎, 07-24-2017 04:55 PM
Today, 08:15 PM Go to last post
12 281

Let's gun for 150,000 Pull-Ups again in 2017!!!

We got 112,995 in 2015, but we only got less than 75,000 in 2016. Bad year. Let's try gunning for 150,000 again! 2016 (less than 75k, horrid): 2015 (112,995): 2014...

JustBulk‎, 12-31-2016 09:48 PM
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860 109,718

double session...shoulders morning, arms night? yay or nay

I've never done a double lifting session before, but would it be a bad idea to do shoulders in the morning then bis and tris at night? I usually like to do shoulder and arms in the same workout, but im cutting right now and sometimes im dead by the time i get to the later part of my arm workout. I...

bigtones74‎, 07-07-2014 04:36 PM
Today, 06:25 PM Go to last post
6 711

Arm Day to Maintain MPS During Busy Week

I am currently in a gaining phase following a Push/Pull split, 4 days per week total, basically every week. So hitting everything 2x/week. Typical lifting days are Sunday/Monday, Wednesday-Thursday when I get in the full 4 days. On Saturday (and sometimes even Saturday+Sunday) I play golf,...

AdamWW‎, Today 06:08 PM
Today, 06:08 PM Go to last post
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New to the gym. Does this workout plan look good (pic included)?

I'm 22 (male), 5'6" tall, and 120 pounds. The goal is to build some muscle. I'm not trying to "build muscle fast". I actually mean this. I'm willing to accept slow progress so long as I'm still making progress. This is the workout: TUESDAY and SATURDAY: Squats Deadlifts Shoulder Press...

WanderingFlame‎, Today 05:29 PM
1 64

SL 5x5 Question

Hey just a quick question about this program. I started the Bench Press at 80 lbs because of the calculator. It just seems like not a lot of gain for over 12 weeks increasing bench press by 5lbs. I normally bench 135 3x10. Would you recommend just keep going to the 5 lb linear progression or...

MarkInCanada‎, Today 01:27 PM
Today, 04:03 PM Go to last post
21 182

Need help starting!

Hey everyone. I have made a choice that it's time to give up on lazy days, fat food and overall an unhealty lifestyle. The problem is in that I am completly new to working out and healthy eating, however crazy that sounds. Here is my body information: i am a 17 year old male, height 184cm, Weight...

MaciekDudek‎, Today 02:42 PM
Today, 03:41 PM Go to last post
3 72

Is it possible to get a body like Goku?

Just wondering, and no I am not a troll and I'm not some guy trying to roleplay a saiyan I'm asking seriously if just getting a body like gokus is possible and if so what would be best for it? weights? bodyweight? both? I know this seems like a silly question but I would really like to go for...

Gokufan‎, 05-10-2010 11:51 AM
Today, 03:25 PM Go to last post
21 54,884

Cool Am I overtraining with my workout routine?

I just started lifting 4 months ago with 0 gainz but rejected the bro split routine from the gym and made my own. Over time I updated my custom routine and as of the past 2 weeks I have been following this one. (I go to the gym with 1 day rest gap) SS1: Incline bench press & Standing Tricep...

Neelness‎, Today 01:17 PM
5 127

I need advice on workout plan "Three Weeks To Lean"

Hi BB Community, I want to first thank you for your time and reading this post. My name is Jon and I am 28 yrs old, with an average body. I am 5'-9", 179lbs, waist size of 32. I am wanting to get a lean body and found this workout "Three Weeks To Lean" which seems very promising in terms of the...

DarkJediMasterX‎, Today 02:25 PM
Today, 03:23 PM Go to last post
1 55

All Pro - Barbell Curls vs Standing Upright Rows

Starting All Pro and read that standing upright rows could be substituted for the barbell curls. What is better and why? Thank you.

veronikafit‎, Today 01:48 PM
8 112

2017 Push-up Challenge - try for 40,000 this time

Ok, looks like we really missed that Lets try for 40,000 push-ups this year. We should be able to hit it. 2016 thread -> Insert from last years rules:

Squid24‎, 01-01-2017 05:59 AM
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Today, 02:39 PM Go to last post
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Cool Do you think this split is effective? :)

Hello guys, im new here. Just wanted other peoples opinions on my new split. I also apologize if this is alot to read and seems like a bit of a texty mess. I am Just wondering things Like will this work? does it seem effective? Should i change som excersise up a bit and get some new one in...

arihotpie‎, Today 11:59 AM
Today, 02:05 PM Go to last post
8 189

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