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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
30 Pages
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09-26-2022, 04:59 PM Go to last post
874 380,905

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
104 Pages
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3,096 1,440,212

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
08-16-2022, 06:07 PM Go to last post
85 453,918

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
25 Pages
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08-04-2022, 12:08 PM Go to last post
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Sticky Thread Sticky: It's Go Time! THE CHALLENGE BEGINS 2.13.22

Our 4-Week Challenge was built to inspire you to think beyond your limits and find ways weekly to improve your overall health and fitness. All ready a beast at the gym or just getting started, it doesn’t matter - our team of master coaches will hit you with new challenges each week to test your...

ForumNature‎, 02-13-2022 12:55 PM
02-13-2022, 12:55 PM Go to last post
0 7,885

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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697 1,567,074

Sticky Thread Sticky: Am I overtraining?

In response to this question, asked several times per day in this forum, consider this: Due to a large number of variables from one trainee to the next, no one can look your written routine and declare it "overtraining" or "too much." Instead of posting your routine in all it's detail while...

ironwill2008‎, 11-21-2018 07:29 AM
11-21-2018, 07:29 AM Go to last post
0 63,106

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 3,223,498

Question Anyone still do bro split?

Hi, I’m here to ask if anyone still does a straight up 5 day bro split? I feel like bodybuilding is being over complicated a lot and I don’t know where to go from here. I normally do a 5/6 day push pull legs but always worry if I’m doing too much intensity/volume. I’m currently benching 112.5lgx10,...

ben1500‎, 09-25-2022 08:53 AM
29 972

Post Is this a good beginner workout routine?

PULL Deadlifts 1x5+/Barbell rows 4x5, 1x5+ (alternate, so if you did deadlifts on Monday, you would do rows on Thursday, and so on) 3x8-12 Pulldowns OR Pullups OR chinups 3x8-12 seated cable rows OR chest supported rows 5x15-20 face pulls 4x8-12 hammer curls

JaviXyZ‎, 09-27-2022 07:18 PM
9 300

Question Made a programm for myself, does this makes sense?

3 times a week, full body About to begin 3rd month on my journey Workout A High Bar Squats 5×5(currently 80 kg, I decided to stop overloading because I don't trust my form, I feel like my lower back is way too weak which prevents me from raising chest up. I ended up doing half good...

TheWinged1‎, Today 07:18 AM
3 179

Opinion about this workout program

I am a beginner in weightlifting (less than 6 months). My main problem is that I don't have much time to train in the gym. I would like to achieve a development similar to the body type of Tom Ellis or Dacre Montgomery. I am taking care of my food, rest and I do aerobic exercise. I have...

Herdicasa‎, 09-27-2022 10:22 AM
Today, 07:50 AM Go to last post
15 469

Help building a personalised routine/Planning a giga-cut

I'm 5"8 135kg around 25-30% bodyfat BMI of 47kg I want to drop to around 84kg 10-15% bodyfat and be able to do marathons aswell as just generally being healthy/aesthetic I work nightshift and according to my fitbit (which probably isn't accurate) I am burning around 4-5k calories a day when...

Spriteacus‎, 09-27-2022 08:44 PM
Today, 07:11 AM Go to last post
25 523

When to start lifting with a pinched nerve

probably due to overuse/overstress I started having tingling and numbness on the left shoulder blade area only, no actual pain, no limited motion and no loss of strength I stopped lifting, I did dynamic stretches and foam rolled daily , 2 weeks later numbness and tingling happens less often and...

userB2GU7EDRT3G‎, 09-23-2022 01:58 PM
Yesterday, 10:33 PM Go to last post
3 471

Smile Best workout program for Mass and Strength for a skinny dude?

I started out as a 47 kg dude with the height of 6'0 - 6'1, and after a year, I am at 54 - 55 kg with the same height. I want to have a program that works for both mass and strength.

supharish‎, 09-27-2022 06:29 PM
Yesterday, 06:18 AM Go to last post
2 261

I Have No Idea If My Workout Programme Is Any Good

I currently do the following splits: Chest/Shoulders (Tuesday), Biceps/Triceps (Thursday) and Legs/Back (Sunday) with cardio and rest periods on the other days. My aim is to build lean muscle. I enjoy the splits I have and would like to keep it this way. When lifting, I do 3 sets of 10 reps per...

newbie96c‎, 09-27-2022 12:23 PM
09-27-2022, 01:41 PM Go to last post
6 239

Post Im 15 and a beginner How is this ppl routine and how would i go about structuring it

How is this ppl routine and how would i go about structuring it into the week PPLPPLx PUSH Bench Press 5x5 Incline DB Press 3x8-12 Machine Flyes 3x8-12 Lat Raises 5x8-12 Skull Crushers 3x8-12

JaviXyZ‎, 09-27-2022 12:58 AM
09-27-2022, 12:21 PM Go to last post
9 315

Question How do you enforce Progressive overload when doing your isolations?

Let's say your Target reps for a given isolation exercise is 12 reps. When going through it, do you decide to drop the weight and stay close to the 12 reps? Or stay at the weight you chose, All are trained very close to failure (3 RIR) Which do you often do? A: Stay at your target weight...

Samskihero‎, 09-20-2022 12:32 PM
2 Pages
1 2
09-26-2022, 06:51 PM Go to last post
30 1,312

Analyzing the success of a lean bulk

I've recently finished a lean bulk which lasted a little over 5 months. I had planned for another month, but decided to take a couple of weeks off training due to a hamstring injury that has prevented me from deadlifting for almost the entirety of the bulk - I'll be seeing my physio about it next...

RapidFail‎, 09-06-2021 03:39 PM
2 Pages
1 2
09-26-2022, 06:37 PM Go to last post
57 6,762

Arrow Recommand me a 4 days intermediate program

i was on the vikings bare bone full body program for a while, i would like to change it for a 4 day program, Recommand me one please

TheJuba‎, 09-25-2022 07:17 AM
09-26-2022, 11:28 AM Go to last post
3 377

Living on a remote Japanese island, minimalist barbell workout recommendations

I'm living on a very small island with 90 people as part of the JET programme. I just got a powerrack, olympic barbell and weights up to 140kg + ez curl bar. I was thinking of continuing on 5/3/1 BBB but I won't be able to do deadlifts due to inconvenience, I was thinking of swapping them out...

syt98‎, 09-25-2022 04:00 PM
09-25-2022, 07:07 PM Go to last post
4 264

AthleanX - Anyone used any programs

So just from his YouTube account and watching a fair few videos I’ve tried to take parts of it and make it into a 3 day Full Body Program, most of the stuff I’ve taken from his “bro split”recommendations, don’t enjoy “bro splits” personally and although he has some full body recommendations, they...

Walker147‎, 09-21-2022 12:47 PM
2 Pages
1 2
09-24-2022, 02:53 PM Go to last post
37 1,759

Working out at night

How occupied is your gym at 8:00pm -10:00pm at night?

goldenerafan‎, 09-24-2022 12:07 PM
09-24-2022, 12:07 PM Go to last post
0 259

Question What split you doing?

Evening all, Need some information on people's experience doing the push,pull legs split. I've been doing this split since I started the gym last month give or take a week. I decided to train the bigger muscles working down to the smaller muscles, however I've found my shoulders are gassed after...

Thomo0642‎, 09-22-2022 03:43 PM
09-23-2022, 06:47 PM Go to last post
23 1,074

Tonal Workout Programs? Perhaps Custom

So I have always been a big proponent of the "big" lifts; squats, bench, deadlifts, overhead press. Over my workout "career" which has completely died down in the last two years, I have mostly stuck with stronglifts and Wendler 531 style programming. I stopped going to the gym for almost a whole...

SwagenGTI‎, 09-22-2022 09:30 AM
09-22-2022, 04:26 PM Go to last post
4 406

Rate of strength gains

Been training for 2+ years (3 years but with long breaks for covid and jui jitsu) It's not possible for me to gain strength week to week right now and I would say I'm hitting either a rep PR or a weight PR every 4 weeks on my compound lifts. Is this about right for someone with my experience,...

KyleCFC‎, 09-22-2022 04:52 AM
09-22-2022, 06:02 AM Go to last post
1 332

My take on PPLs

Since for some reason a lot of people, especially beginners, think (falsely) that more time in the gym = more gains, they might as well do it right vs doing the pump fest that always seems to make up the bulk of “rate my PPL” threads we see here.Without further to do, here is how a PPL could be...

BeginnerGainz‎, 09-09-2022 10:49 PM
17 1,829

Question Do you believe 3-6 reps has a palce in a Hypertrophy routine?

Pretty simple question for those whose goal is Hypertrophy. Do you believe lower reps of 3-6 on starting compounds (Bench, Deads, Squats, OHP) is a logical rep range to have in a Hypertrophy in any way? A: Think it's a good stimulus to always have, Do compounds at the start between 3-6 reps,...

Samskihero‎, 09-16-2022 02:43 PM
11 1,052

Rate My Weight Training Plan (Beginner)

Greetings, I have recently decided to begin a proper training regimen after having only sporadically exercising since the beginning of the pandemic. I am reaching out for feedback on my training plan listed below: Stats 32 Male 5’9 170lbs Target weight: 150 lbs Target calories/day: 1,400

DaBers‎, 09-19-2022 07:13 PM
09-21-2022, 07:50 PM Go to last post
9 792

Unhappy beginner 4 consecutive days program??

Hello, i wanna start working out again but i have a tight schedule. i can work out from mon-thursday and my main focus is losing ~10kg(20lb) and gain muscle i was thinking of doing the SHAUN’S 4 DAY MUSCLE BUILDING SPLIT ROUTINE from muscleandstrenght dot com, or the Simple Beginner's Routine...

Edu2k‎, 09-18-2022 03:15 PM
09-20-2022, 11:33 AM Go to last post
5 579

Question What the hell do I do now???

A while ago I lost about 35 lbs, I just joined a gym and my goal is to build muscle, get toned, only problem is-I have no idea what I'm doing. I'll go every day if I need to I just have no idea what workouts to do, what machines to use, what to start eating etc etc, the whole thing seems so...

reynoldsrider‎, 09-18-2022 06:02 PM
09-19-2022, 02:25 PM Go to last post
2 514

Suggest simple routine with dumbbells only?

I’m starting in the morning to make a real effort to gain some muscle. For the next two weeks I’ll only have access to some soloflex adjustable dumbbells. I’m planning on push-ups, sit-ups, air squats, and something with dumbbells for my biceps. I’m pretty much a beginner. Tell me how to do it.

wowserino‎, 08-26-2022 07:48 PM
09-18-2022, 12:41 PM Go to last post
7 1,012

what is the best approach for someone with 40% body fat??

I am 5.8 tall and weight 270 Lbs I am over 40% body fat, I am trying to figure out what is the best approach to take (beside taking action) Should I start working on building muscle to burn more calories and fat? or should I take a different approach on exercise like intense cardio? then...

oac92020‎, 09-17-2022 08:18 PM
09-18-2022, 11:10 AM Go to last post
6 646

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