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Forum: Workout Programs

What workout is best for your goal?

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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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Yesterday, 08:19 PM Go to last post
346 99,868

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
12 Pages
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Yesterday, 05:18 AM Go to last post
344 70,086

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

Part 1:http://forum.bodybuilding.com/showthread.php?t=4195843 Part 2:http://forum.bodybuilding.com/showthread.php?t=133395553 Part 3:http://forum.bodybuilding.com/showthread.php?t=147447933 Part 4:http://forum.bodybuilding.com/showthread.php?t=155009423 Part...

nightanole‎, 10-05-2015 07:53 AM
114 Pages
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03-27-2017, 08:55 PM Go to last post
3,390 475,243

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
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03-26-2017, 01:10 PM Go to last post
2,391 500,485

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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03-21-2017, 08:46 PM Go to last post
605 654,347

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 1,419,398

Arrow Sticky Thread Sticky: General Forum Rules

Welcome to the Bodybuilding.com 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 37,080

Possible to hit all muscle groups twice a week? Need feedback.

So, I've really gotten into weightlifting lately and I find great joy in creating my own schedules or workout plans. This is my latest, and it's an attempt at hitting each muscle group twice a week - every other week. This is my first time creating, or even trying out for that matter, a push/pull...

DevilWearsNada‎, Yesterday 02:02 AM
1 158

fierce 5 question

can i add weights ever workout (like in SS) instead of every week like the program suggests (since i'm only going for 4 months so i don't think ill stall) or is threat a bad idea?

Derem‎, Today 03:05 AM
1 61

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): http://forum.bodybuilding.com/showthread.php?t=170072913 2015 (112,995): http://forum.bodybuilding.com/showthread.php?t=165798171 2014...

JustBulk‎, 12-31-2016 09:48 PM
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403 68,570

Training frequency vs volume for naturals.

So the general thought is that for unenhanced people, because they won't be able to recover from such volume, it is said that frequent but moderate volume type training will yield better results. Whilst for the enhanced person, the ability to recover from workouts is greater, therefore they can...

RadialDevial‎, Today 03:06 AM
2 78

Feedback on PPL for cutting

I'm switching from bulking to cutting, and in doing so I have made a few changes to my current PPL. I'd like to do 1 more variation of lateral raises (cable, perhaps) on either push day or pull day. Would that be okay or too much? Push: Bench 3x6-8 Incline DB bench 3x8-10 Flyes 4x12-15...

Phantom234‎, Yesterday 12:55 AM
2 123

Tom Mutaffis 3-Day Split

I have seen a number of posts lately regarding 3-day training splits and wanted to share a program that I put together which has worked well for me. Monday: Pulling (Back/Biceps/Deadlift) - Deadlifts (3 sets) - Chins (3 sets) - One-Arm Dumbbell Rows (2 sets) - Close Grip Pulldowns (2 sets)...

TomMutaffis‎, 11-12-2009 06:12 AM
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826 498,813

Johnny Sins - Workout & Diet Plan?

Just curious :-)

ICONOFSIN‎, Today 02:32 AM
Today, 03:47 AM Go to last post
4 122

Review my new schedule (Push/Pull)

So, I've really gotten into weightlifting lately and I find great joy in creating my own schedules or workout plans. I'd like to get some feedback on this one. Week 1: Monday: Push - Chest, shoulders, triceps Tuesday: Pull - Upper back, biceps, rear delts Wednesday: Push - Legs with focus...

DevilWearsNada‎, Today 02:13 AM
1 98

How to Move Excersizes On Custom work outs?

Hello I am new to building my own custom work outs on here and have built my first one. Unfortunately I am not sure how to move some excercises once I choose them into the order originally wanted. How do I rearrange the order?

BobbyPresso‎, Yesterday 05:01 PM
Today, 02:44 AM Go to last post
1 64

Do I train enought ? Not getting sore as the first time

Hi guyz, I would be glad to have some toughts about my workout program. Do I train enought ? I train 6/7 days (fullbody, alternating strenght day & high volume days) : I do 4 sets of each with no rest on strenght day(since I train at home I get rest while settings dumbbels, etc) & 30sec rest...

tong3‎, Yesterday 06:23 AM
16 262

Change programs every 4-6 weeks?

My friend says that his research says that you should change programs every 4-6 weeks because your body gets too used to a specific program quickly. As far as what I have learned in the last 3 years of lifting (which is longer than him), that it is just some goofy bro science. Is he right? I think...

dgoyena216‎, Yesterday 09:37 PM
5 156

been having horrible sleep lately. what do???

hey wassup. I'm 17 years old and have been having pretty horrible sleep lately. I try to sleep at around 22 - 00, and it always takes me so long to sleep. I lay in my bed for a very long time with my eyes closed and when I open them up, it's like I never closed them. and not only that, I also...

HorribleSleep‎, Yesterday 08:32 PM
3 147

"Fierce 5" Comprehensive Program List

I began designing the "Fierce 5" series because I wasn't completely satisfied with the majority of 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 nearly all of them lack what I’d consider proper...

davisj3537‎, 07-08-2014 07:03 PM
152 Pages
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Today, 01:24 AM Go to last post
4,550 685,179

HIIT vs LISS cardio for body composition

The study: https://www.ncbi.nlm.nih.gov/pubmed/18787373 Jared Feather's analysis: https://www.facebook.com/jared.feather.1/posts/10158505261270327 Cliffs: It's a myth that HITT causes less cortisol rise than LISS. In fact LISS can reduce circulating cortisol levels. When used in...

SuffolkPunch‎, Today 01:14 AM
0 95

The lemur and the elephant seal, a tale of two rednecks. (boxing excorcise help)

I have recently taken up boxing with a friend. The problem is I am 6ft even 125 pnds and he is built like the titular elephant seal. He can bowl me over with even a hit to the body, so ideally i'd like to increase my own punching power and add flesh to my very sore ribs for some extra...

Boxed1‎, Today 12:54 AM
Today, 12:54 AM Go to last post
0 82

Training to be a Pro Wrestler

I'll keep this short, I was a boxer at 16 and boxed for 6 years until the gym shut down 4 years ago, I boxed at 141lb's and was as lean as lean could be but since the gym shut I lost all my drive and I've become a fairly tubby 210lb's I went to watch a local indie wrestling show (yeah I know...

DanBristol‎, Yesterday 09:17 AM
6 170

Strength Training Beginner

Hello. I need some help on how to change up my workout routine. For the past 4 weeks, I have been strength training and using the "The Ultimate Beginner's Machine Workout For Women" as a guide. I am worried if I am not pushing myself hard enough and my body is already used to it. I am a 4'11"...

Nellster‎, Yesterday 10:44 PM
Yesterday, 11:50 PM Go to last post
2 115

Wrist pain

Hey guys dont know if i am in the right section to post this, i have some left wrist pain more when i hold my hand supine specially like the barbell curl hold it hurts alot when using force (db curls) and at work i have to use my hand alot too so struggling now with that it happened suddenly last...

DiomedesReborn‎, Yesterday 11:47 PM
Yesterday, 11:47 PM Go to last post
0 90

So far So Bad!

Hi.. 20 y/o college male..currently between border of skinny-fat and just a little more muscular than that.. just started doing full body workouts 2 weeks ago Issue: I already feel like I might be overtaxing my body. I am feeling mentally worn out, my lower back feels weak as paper, my neck...

dpenna2015‎, Yesterday 07:36 PM
Yesterday, 11:46 PM Go to last post
3 138

"knowledgeable" beginners shouldn't give advice

what I mean by "knowledgeable beginners" is that there are a lot of self proclaimed/entitled counselors in the fitness community that don't have any visible results or don't have a quality physique but have read, paid, tried and experimented too much. Sometimes I read posts that seem to have a lot...

dannxGonzalez‎, 03-24-2017 08:45 AM
2 Pages
1 2
Yesterday, 11:36 PM Go to last post
51 1,072

Overtrained or just not stretching enough?

So Ive been on GBC (German body comp) for a while now, longer then the program suggests to do it for. i didn't stop because i was making decent gains (how much i can lift). but lately its becoming incredibly difficult to do the same weights, let alone increasing the weights (specifically for the...

bobby55‎, Yesterday 07:15 PM
Yesterday, 11:25 PM Go to last post
2 89

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: http://forum.bodybuilding.com/showthread.php?t=170040683 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
23 Pages
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Yesterday, 10:49 PM Go to last post
665 62,966

Stronglist 5x5 with some added. Help needed.

Can I have serious thoughts and inquiries please. I got this from a Reg Park site I was googling. I have been lifting for over 14 years but never been consistent in my life so I am considering myself a beginner/intermediate. I would like to have a goal of Classic Physique shows in a year or so from...

markpolan‎, Yesterday 07:17 PM
Yesterday, 08:02 PM Go to last post
12 139

Deadlifting Twice a Week?

I'm currently on a PPL ran twice a week, is it wise to deadlift twice a week or keep my same lineup as below? Currently my Pull Day 1 is Deadlift 4x6 Pulldown 3x10-12 Straight Arm Pull Down 3x10-12 Pull Day 2 Bent Row 4x6 Pull Up 3x10-12

fairbjosh‎, Yesterday 09:41 AM
Yesterday, 06:41 PM Go to last post
7 235

Thoughts on split?

Monday- Arms Tuesday- Rest Wednesday- Legs Thursday- Back Friday- Chest

McBoiii‎, 03-27-2017 09:59 PM
Yesterday, 06:38 PM Go to last post
3 615

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