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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 VI

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

nightanole‎, 10-05-2015 08:53 AM
231 Pages
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6,918 899,229

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 12:51 PM
23 Pages
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665 909,595

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 07:55 AM
29 Pages
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Yesterday, 10:49 AM Go to last post
853 419,140

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 07:27 PM
20 Pages
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02-15-2019, 04:49 PM Go to last post
598 350,098

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 02:07 PM
96 Pages
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2,850 718,822

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 07:00 AM
2 Pages
1 2
02-03-2019, 03:32 AM Go to last post
49 62,604

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 08:29 AM
11-21-2018, 08:29 AM Go to last post
0 6,934

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 09:28 PM
365 Pages
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04-19-2016, 01:44 PM Go to last post
10,927 2,037,524

Question Confused about how you realistically measure muscle growth?

Hi guys, Firstly sorry if this post is in the wrong sub forum - couldn't think which was most relevant to this question! So I'd like to know how to tell if I've built muscle or not. First I thought that weighing myself on the scale would be a good way of doing it, and that seems the...

ElizaWatson‎, Today 03:22 AM
9 223

Cool Benching max program

Hello, I am a 14 year old boys, and im new to powerlifting/bodybuilding. My current max on bench press is 65 kg ( Not much, i know) I have set up a goal, that before the summer ends, i want to have 70-77,5 as my max. I have set up a program with following workouts: Monday : High reps using...

BenchDeadlift‎, Today 02:31 PM
Today, 02:56 PM Go to last post
1 36

"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 08:03 PM
260 Pages
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Today, 02:44 PM Go to last post
7,790 1,297,352

What to do next

40 years old, 167cm, 180lbs, taking 1750 calories. Been doing Fierce 5 at home for 3 years. I've increased weight, changed rep alternating between 5 reps and 8 reps and seen since decent gains over the years, though a little more on the fat side. Looking at images on the net if guess I'm...

GenerationZero‎, Today 02:39 PM
0 17

Strength Accumulation Phase via Nikola Piruze

Thoughts ? Strictly Powerlifting Program

JakeNoSnake98‎, Today 02:19 PM
0 71

Always Getting No/Minimal Amount of Results

Hey guys! I'm open to any advice about this. I have been going to the gym for nearly 3 years (on and off, I'll explain why). I originally started the gym when I was very underweight for my height. I am 6ft tall and started when I was 120lbs. Within the first year I managed to get to 150lbs which...

purelean‎, Today 02:14 PM
Today, 02:14 PM Go to last post
0 68

So much information help me

I made this workout plan from buff dudes full body workout plan 3 days a week and added some workouts I found that most people agree on being good. Please tell me if I can stick to this workout. Goal is hypertrophy/gain mass 5’4 male, 115 pounds. All sets is 3 and reps is 12 Day 1- Back Squats...

chris16james13‎, Today 02:13 PM
0 65

Let's OHP 2,019,000 pounds in 2019!

All freeweight overhead presses count: standing or seated, barbell or dumbbell, strict press or push press. Warmup reps count. I'll start: 45x6 + 65x4 + 115x3 + 135x1 + 150x26 = 4,910

ECGordyn‎, 01-03-2019 11:58 PM
4 Pages
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101 5,237

Deadlift warm up Stronglifts.

As I have increased weight on my deadlift the warm up sets have gotten to be a bit much. Below is what the app says I should do. Opinions and/or modifications? 5×135 5×185 5×225 5x265 weight

surfcast23‎, Today 12:26 PM
5 105

Workout plan with a fractured foot

Hi, Several months ago, I fractured my foot, breaking two metatarsal bones. Long story short, I have already been injured for five months now and two more months of treatment is expected. In the meantime I've lost about 10 lb of weight which is great. Since I cannot hike anymore, I decided to...

lookin03820‎, Yesterday 04:06 PM
5 189

Low testosterone, should I change my approach to lifting?

Hi. I (19 Male) have been going to the gym for about 9 months. I've noticed that in this time period I've been struggling to increase my lifts, as early as the bar for the upper body exercises (basically had to deload everytime I added weight to the bar). Initially, I thought this was because I...

Odifududix‎, 01-26-2019 10:44 PM
3 Pages
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82 3,169

Exclamation Advice

Hello, I've recently got a barbell and I don't know with what exercises to start since I'm new to that. I also don't know what should I train each day and I don't have a workout plan yet. Can someone please give me some advice how to start? Thanks a lot In advance.

krisstijannn‎, Today 07:02 AM
2 115

Is this a good full body routine for a semi-beginner?

Workout A Back Squat 15 12 10 10 10 10 Pull Ups 15 12 10 10 10 10 Flat Bench Press 15 12 10 10 10 10 OHP 15 12 10 10 10 10 Lying Hamstring Dumbbell Curls 15 15 15 Workout B Deadlifts 15 12 10 10 10 10 T Bar Row/Barbell Rows 15 12 10 10 10 10

dannyboy1st‎, Yesterday 09:20 PM
Today, 09:20 AM Go to last post
3 218

Back rows. Barbell vs Dumbbell strength

I joined new gym and heavier weights are limited. Barbell rack only goes up to 60 lbs. :/ With back rows I worked up to two 50 lb dumbbells 6-8 times. At my peak with barbell I could row 120-125 6-8 times. Big difference in total weight. Curious how they measure up. Using dumbbells...

BGLAVI2‎, 02-15-2019 03:30 PM
Today, 09:12 AM Go to last post
1 185

10 Cycles of 5/3/1 - trying to not stall

I know, Wendlers program is such that you don't stall or miss reps. Well, I'm getting there. Going into my 10th cycle of Wendler, which is usually run in the triumvirate or BBB and rarely the jack **** format, here's where Im at 1RM Bench - 315 OHP 235 Deadlift - 430

JungleBoots‎, 02-13-2019 11:38 AM
4 298

Question Choosing the right program after 5/3/1

I would consider myself an intermediate lifter. i've been lifting on and off for 7 years since i was 13. I miss my old beginner gains... Anyway, i've been getting into more serious lifitng and have stuck to a 5/3/1 routine for the last 8 months, however i dont feel like i get any progress...

jeppesb‎, Today 06:48 AM
Today, 09:01 AM Go to last post
4 139

6'6 fat dont know where to start, need advice.

as the title states im currently 19 years old 6'6 and 320 pounds, i need to lose weight but i dont want to be skinny and tall, i would like to have a physique i can be proud of. should i start weight training now and building muscle and cut later? or should i do cardio and be on a caloric deficit...

adampin‎, Yesterday 09:17 PM
Today, 08:59 AM Go to last post
4 203

Need advice...

Hey, first post in a long time so thanks for reading... I'm a male, 37 and 190lbs. I have been eating horrible for years and drinking beers every night. I look like I am pregnant. I started lifting 2 months ago but didn't change my diet. I have noticed gains in my arms, shoulders and chest but...

Machina12‎, Yesterday 11:29 AM
Today, 08:51 AM Go to last post
8 251

Time to deload?

Started fierce 5 upper lower a month ago and my Incline bench is up to 57.5kg a set is 3x8 im on the week to add a rep and im getting 9/9/8. Is this considered as a fail if i only miss the last rep? Should i try again next week and if i fail again drop weight 10-15%,? If i do drop the weight...

Zepha‎, Today 06:23 AM
Today, 06:23 AM Go to last post
0 106

Looking to put on muscle and what to eat

Hey all. My name is Andy and this is my first post on here. For a long time now i have wondered what kind of at home workout would be best for me for putting on muscle. I am 6'3 and at my heaviest i weighed 320 pounds and wore a 44 inch waist. Over the last 2 years i have come down to 240 pounds...

andy3080‎, Yesterday 08:57 PM
Today, 06:08 AM Go to last post
2 177

Is this too much?

I calculated my total reps for my 3x a week routine and it came out as 288 reps a week, is this too much?

moorewa00‎, Yesterday 08:44 PM
2 182

Reps And sets

Hello, What Is ideal amount of SETS per week for body parties? I have found that ideal rep range Is for bigger parties about 60-180 and for smaller it's about 30-90. But it doesn't count sets. Lower rep ranges are for heavier weights and higher for lower weights. What Will happen if...

Qnder‎, 02-14-2019 03:55 AM
2 Pages
1 2
36 962

Thumbs up My workout plan, need opinions

Hey guys I’ve been gyming for about a year now doing the classic bro split but I decided to make my own PullPushRestCardio routine. I’m not interested in training legs and am currently cutting so put a day cardio in there, let me know what you think🤷🏽‍♂️ Also I wasn’t too sure if I put in too...

SGrange99‎, Today 04:10 AM
Today, 04:10 AM Go to last post
0 139

Adding 5 pounds a week for upper body on Fierce 5 novice

So I want to start fierce 5 novice program on monday and I read that your supposed to increase all your upper body lifts by 5 pounds every week. Does this also go for bicep curls and facepulls? I feel like I'm going to stall super fast on these excercises if I increase them by 5 pounds every...

MexicanTroll‎, Yesterday 05:27 AM
10 341

Best workout for muscle building?

180cm and 65kg I am using the FORCE 5 (made by davisj3537) right now and have been using it for 2-3 months. Workout program: Workout A Squat 3x5 Bench 3x5 Pendlay Rows 3x8 Face Pulls 3x10 Calf raises 2x15/Tricep pressdowns 2x10 Superset

Simen2360‎, 02-14-2019 04:43 AM
Today, 03:25 AM Go to last post
6 386

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