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Forum: Workout Programs

What workout is best for your goal?

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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
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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 07:13 AM
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Today, 09:02 PM Go to last post
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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
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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
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01-01-2021, 01:43 PM Go to last post
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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 07:27 PM
23 Pages
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12-15-2020, 12:47 PM Go to last post
688 765,696

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
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09-08-2020, 10:44 AM Go to last post
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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
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new guy asking questions

Hey all, I’ve been in the gym on and off for around 5 months now. I’ve managed to put on 25 lb total while staying around 12% fat, but I worry that I’ll soon hit a plateau if I don’t keep my training and nutrition optimized. So far I’ve been doing full body 3 days per week. How much more can I...

jmort9134‎, Today 08:50 PM
Today, 09:56 PM Go to last post
4 108

One Exercise Approach

What’s up everyone? I have fell off the wagon for a while now and I am trying to get back on my horse so to speak. Today I trained using one exercise just smoking my upper body. Has this approach with enough effort, volume etc.. been more successful than the use of multiple exercises for some?...

goldenerafan‎, Today 09:34 AM
Today, 09:26 PM Go to last post
6 221

"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
271 Pages
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Today, 09:09 PM Go to last post
8,101 1,771,644

Yet another "is it unwise to bulk" post (Bulking at like 18% BF)

I'm 5'11, 176lbs and my waist measurement is around 38.5in. I'd like to clean bulk up to about 190, but I still have fat from my last bulk. It's hard to keep weight on doing BJJ every other night, so I feel like cutting the extra fat won't be too difficult in my case if I do go a few over. Unless I...

OralB‎, Today 09:31 AM
Today, 09:08 PM Go to last post
6 284

Is it better to do triceps with Back or Chest? And biceps?

I notice some people do push, pull and leg splits. It makes sense, but I've been doing Back and Triceps together. I get a much better workout in my triceps that way. And my biceps still feel worked. When I do biceps after back, I can't really do quality bicep work because they're fatigued. So the...

Einhander12‎, 01-12-2021 12:01 PM
Today, 09:06 PM Go to last post
13 1,370

Free mass building program!

✔ FREE MASS BUILDING PROGRAM! ❗ CLARIFICATION: For the Timing on the Technique giant Sets: Speed is 10x3 and is At the top of every minute for 10 minutes. "Rep" Days will be 5x5 and I keep :60-:90 Seconds rest between giant sets. "Endurance" Days are 4x8 and I will take a :90 second rest...

RARHIB93‎, Today 04:43 PM
Today, 09:06 PM Go to last post
1 152

If I never feel like taking rest days, does it mean I’m not working out hard enough?

Never feel fatigue or DOMs outside the gym. I do get bad days on occasion but not feeling like chit. I train full body 3x a week. For most lifts, I just do 3 sets of 8-10 reps. Never had issues increasing reps or adding in weight to the bar weekly. Any reason why I *shouldn't* take a rest...

Odifududix‎, Yesterday 07:42 PM
Today, 09:05 PM Go to last post
19 555

Unhappy Stagnated progress

(Tentatively) Happy 2021 everyone! I think I've hit my first platue after training for about 4 years and I don't know what to do about it. I was 2/3 the way through a bikini competition prep when everything came to a halt. I am in the privileged situation of having access to a full gym again...

Lilyboland‎, Today 07:48 PM
0 74

Which routine is better for a novice looking for size and strength?

So I'm trying to decide which routine is better, 1. Or 2. 1. full body 3x a week: WORKOUT A: Bench press 3 sets Squat 3 sets

CheekyCuntt‎, Yesterday 08:15 PM
Today, 07:22 AM Go to last post
13 484

order of chest exercises - does the actual weight matter?

I was thinking about something. When I train chest, I always do the heaviest exercise first the lighter one second and the lightest and easiest one last. I start with bench 4x8, then incline bench 4x8, and as a last exercise i do cable press 3x12. Now the cable press is the exercise where you...

drunkenmaster1‎, Yesterday 03:27 PM
Yesterday, 09:15 PM Go to last post
4 314

Zercher squat tips?

Recently I’ve been using front squats in place of back squats as my main movement due to less spinal loading, same stimulus, better torso angle etc. I’m looking for an assistance movement to help drive it up. My first choice was goblet squats but my gym doesn’t have dumbbells that are heavy enough....

CatsAndMice10‎, 01-11-2021 01:53 AM
Yesterday, 08:34 PM Go to last post
8 998

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 06:24 AM
Yesterday, 07:27 PM Go to last post
10 1,141

Question Allpro progression question

I'm currently running all pro's program which sets out for you to add 10% to the lift once I've hit all the desired sets/reps Its set out like this The first week do all 4 sets for 8 reps. The second week do all 4 sets for 9 reps. The third week do all 4 sets for 10 reps. The fourth week...

Mbt1990‎, Yesterday 01:21 PM
Yesterday, 04:43 PM Go to last post
4 289

Doing the minimal amount of sets that provide most of the stimulus?

So as some of you know, it only takes just a few high quality sets for a muscle to get most of the stimulus in a training session needed to grow. Say 3 hard sets for a muscle group to reach I don't know...90% of potential growth. The thing is that you're sacrificing recovery time to reach that...

Animal2692‎, Yesterday 10:37 AM
Yesterday, 03:29 PM Go to last post
3 356

Unhappy Ectomorph - Upped Protein and Workout, Lost Weight

Hey guys, I've got a home gym setup using a power tower, and I've seen results with arms, back, chest, abs. I've upped protein intake. BUT the scale shows I'm losing weight! As an ectomorphy/hard gainer, I hardly have any body fat to begin with, otherwise that'd be my guess, but I cannot...

N444‎, 01-14-2021 07:42 PM
Yesterday, 11:02 AM Go to last post
10 529

Lockdown, need a simplified workout routine

Hey all, I live in London, gyms are closed, I am and have been indoors for quite a while for various reasons (Covid related obviously). I have a solid bench at home, some proper resistance bands, an EZ bar and some heavy discs so I can put my weight on the bar. Is there a simplified workout...

carlozdre‎, 01-14-2021 09:38 AM
Yesterday, 08:07 AM Go to last post
6 523

Suggest good core exercises/workouts

I have been doing a core workout I made every day to build strength and look better, but it started to lose its effect and get easy. I would do it 3 times or so: 40 Russian twists 25 situps 12 v-ups 30 bear crunches 45 scissors 40 bicycle crunches 1:15 plank I was wondering if anyone...

WyattS802‎, 01-03-2021 11:29 AM
Yesterday, 03:21 AM Go to last post
17 1,651

Question Can i manage 6-day PPL split or is it too much?

A little of background: student, 21 yrs old, 5'8, 140ish lbs. Considered an intermediate lifter. Owns two adjustable dumbbells that weigh 10-50lbs each + a bench. I have been working out here and there for a long time, but never committed to a routine until summer 2020. I just started my second...

hoboy‎, 01-12-2021 11:46 AM
Yesterday, 02:41 AM Go to last post
16 1,088

Question Good Program with Convenience of StrongLifts

Hi Guys, I've done StrongLifts for a year - definitely got strong, but feel like I can't make any more progress now. Weights too heavy. Also feel like the reps and exercise range is too small. What I love about Stronglifts is the convenience - the app tells me exactly how many reps, sets to...

umangu‎, 01-12-2021 05:03 AM
Yesterday, 12:40 AM Go to last post
6 844

Need Advice On My Workout Program

Here it is... Base Alpha: Workout A: 1. Squat 3 X 5 2. Bench Press 3 X 5 3. Deadlifts 1 X 5 4. Seated Cable Rows 4 X 12 5. Hanging Leg Raises 4 X 15

OneTimeAround‎, 01-13-2021 10:34 AM
01-14-2021, 03:28 PM Go to last post
19 801

ISN'T HIGH VOLUME THE BEST ? (Share Your Experiences Pls)

Hey guys I just wanna know your opinions about workout volume by experiment. You know there are some studies that supports if you make the volume too high like 20+ sets per muscle group per week this will kill your gains. Personally I tried apprx. 25-30 sets of chest workout today and feel good...

dokumaci‎, 01-11-2021 11:39 AM
01-14-2021, 03:07 PM Go to last post
7 1,042

Non gym workout plan suggestions

Don't have access to a gym for several months. Was on my Third cycle of allpro. I do have access to some weight is light and less then half what I was lifting. Currently use those, do dips, press ups, tricep exercises and other body exercises. Running HIIT and long distance around 3 times a week,...

training12‎, 01-14-2021 08:15 AM
01-14-2021, 08:32 AM Go to last post
2 466

Good body weight/callisthenics programme/resource?

Hi everyone, Newbie here as you can see. I’m 43, 183 cm, 79 kg (will be 80-81 after Xmas but not for the right reasons). I’ve done a good bit of dieting over the past 2 years and I lost weight (from 93 kg top point to 77). I trained for and ran a 1/2 marathon since, and I hit the gym for a...

Cavez‎, 12-25-2020 07:26 PM
01-14-2021, 05:58 AM Go to last post
4 1,492

Should I switch to one quad focused leg day and one hamstring focused leg day?

I've been doing this leg workout so far in my PPL split and my quads are still sore when the next leg day comes and I often need to delay it: - Lying Hamstring Curl: WU 3-4 sets increasing the weight, until I reach my workload, then 3x10-12 - Leg Press: WU 4-5 sets, then 3x12-15 - Pendulum...

AndyBendy‎, 01-13-2021 10:45 PM
01-14-2021, 01:22 AM Go to last post
5 624

Looking for a workout program. 6 Feet 8 200lbs

I’ve been working out on and off for about 2 years and have little results to show. I’ve read countless things contradicting each other and I’m pretty confused. Does anyone have a workout program Specifically Tailored for very tall people like me? Additional questions: - Should I be aiming for...

MrFearless‎, 01-13-2021 09:36 PM
01-13-2021, 10:42 PM Go to last post
1 481

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