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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 07:53 AM
194 Pages
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Today, 02:59 PM Go to last post
5,801 761,665

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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526 269,797

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
91 Pages
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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 06:55 AM
26 Pages
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Today, 03:05 AM Go to last post
770 309,052

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
22 Pages
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Yesterday, 08:58 AM Go to last post
642 831,073

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
2 Pages
1 2
07-13-2018, 07:31 PM Go to last post
34 24,123

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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10,927 1,842,523

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 61,053

Frustrated deciding on a routine

Hey guys, I am a male, 5'8" tall, 135 pounds. I would like to build some muscle as efficiently as possible. I have no problem pushing myself and staying motivated, however I do have limited equipment and do not wish to obtain a gym membership. I was originally going to try the Allpro Beginner's...

cljolley‎, Today 01:41 PM
Today, 03:11 PM Go to last post
5 105

Lightbulb Workout help

Hello I have some questions with respect to my current workout (my weight is on point by the way Monday Machine Fly 3 x 12 Barbell Bench Press 3 x 10 Barbell Incline Bench press 3 x 10 Barbell Decline Bench Press 3 x 10 Air Bike 3 x 40

Soyboy711‎, Today 10:12 AM
Today, 02:52 PM Go to last post
6 119

6day work out plan

Hi Im 25 and 220 and 5'09 is this a good plan to lose weight and I know I should use weights on to work out my lower body more, however, I do stay active on my feet alot of walking and basketball. Monday workout Reps reps Plank 30secs 5 crunch 15 5 Dead bug 18 5 Run 1.5miles 20mins ...

dtoby18‎, Today 07:15 AM
Today, 02:34 PM Go to last post
5 141

Looking for a program to increase size and increase my maxes.

Im currently looking for a program to get me bigger but also increase my maxes on the four main lifts. I have been lifting for around 10 months, Im 17, and up to this point my programs have mostly been more similar to powerlifting. But now Im looking for a program that has both powerlifting and...

jacoberger‎, Today 11:37 AM
2 98

my workout is too long, what to eliminate?

hi, I am doing 4 sets with 12 reps. I have a 3 split plan. I am every other day in the gym. I change my workout plan every 6th week. I do now cardio each workout, normaly I dont. But I ate my maintance (1400 kcal) and belowe maintenance(1200 kcal), and not loose any weight at all. So I upped my...

Suna7‎, 06-28-2018 12:33 PM
5 198

531 Krypteia Experience?

Anybody run this program with success?

fairbjosh‎, Today 01:39 PM
Today, 01:39 PM Go to last post
0 79

Can anyone suggest a workout routine for the military?

I am thinking about joining the military and I am looking for a good workout routine. I can currently leg press 463lb, bench press 110lb, bicep bar curl 45lb, tricep pushdown 110kg (Don't know if this information matters, probs not). I am looking to increase my muscle mass as well as my cardio....

danny7621‎, Yesterday 11:17 AM
9 191

How much weight to use for Buff Dudes 12-week program (their first one)

The buff dudes 12-week program (their first one) seems really good for what I want to achieve, size and strength, and seems really complete. But I’m confused on how much weight I should be using for the set and reps and how to increase the weights so I’m making constant progress. Thanks!

jacoberger‎, Yesterday 09:36 PM
Today, 12:25 PM Go to last post
11 313

Angry Stupid weak wrists/forearms

For fierce 5 dumbell program(since its summer) i use 60s 3x8 It’s sometimes a pain to get the dumbells off the floor when dumbell floor pressing Is it cheating if i have to use 2 hands to get one dumbell up for my left arm and 1 for my right idk what’s wrong with my left wrist sometimes i can’t...

TLWeight‎, Today 10:51 AM
Today, 12:14 PM Go to last post
4 82

just starting back training

Ok I'm just starting back training after being out of it for a while due to illness and on Monday and Wednesday I am doing the beginning 20 rep squat program from The Iron man Barbell Courses by Peary Rader and I am thinking of doing the York Barbell Course no.3 the weight lifting course on...

Bladerunner1811‎, Today 11:50 AM
Today, 12:09 PM Go to last post
1 80

Upper/Lower split, volume ok?

Guys what do you think about my split? is it ok? too much volume? (no OHP because i feel a lot of my ant. delt. on benching and my chest is lagging) Upper/Lower/off/Upper2/Lower/off/off Upper1: Bench 5/3/1 Pendlay 3x5 DB Incline bench 3x10 Chin ups 3x10 Lateral raises + facepulls 2x12

Greengians‎, Today 04:53 AM
Today, 11:59 AM Go to last post
8 176

Best overall row for upper back?

What is the best exersiece for my upper back? Like the overall best row to stimulate the upper back the most, my lats grow easy but i struggle to get my upper back to grow, like the traps, rhomboids, rear delt etc.

NorViking96‎, 07-16-2018 09:28 AM
Today, 11:10 AM Go to last post
12 483

Two Day A Week Training

Hey all. Beginning/novice lifter here. I'm seeking specifics on Marty Gallagher's two day a week strength protocol that only uses the "Core 4" barbell lifts: squat, bench press, deadlift, and overhead press standing. I only heard him say on a podcast that you should train bench/squat on day 1 &...

zedrein‎, Yesterday 06:42 PM
Today, 10:59 AM Go to last post
4 141

New to this,want to gain and lose

Hey, new to the forums, a month ago, i was 458lbs, currently 428. I have no clue on how to gain muscles and lose weight at the same time, as oddly as that sounds. My current situation, have chronic gout in both feet and in both hands. The feet i can handle, but the hands is what is limiting me...

The458lbGuy‎, Today 07:48 AM
4 126

Greasing the groove, 5 sets everyday vs 10 sets every 2 days?

As the "greasing the groove" method has more to do with creating neural pathways rather than breaking down muscle, does that mean that 5 sets every day would be better than 10 sets every other day? Like when trying to remember a sentence (from a song, speech, quote or whatever) its better to allow...

Dxniel‎, Yesterday 12:50 PM
4 149

Fierce 5 cable rows instead of pendlay and some questions

İm recently started allpros auto regulated version. İ was doing icf 5x5 before i couldnt make any progress on bench,row. I had formbreakdowns when i was doing allpros because it was high rep training. İ rather do low reps and focus on form. But i feel like im lost by changing programs . İ couldnt...

emrey09‎, 07-17-2018 04:27 AM
2 Pages
1 2
36 971

Fitness for the Military - Slow Progress

Hey everyone, I am training in hopes of joining the military reserves (in Canada) this Fall. It has been something I have wanted to do for a while, and since I am moving to the city for Aircraft Maintenance college soon I finally have the chance. I need to do a fitness test that includes......

Parable‎, Yesterday 06:24 PM
6 217

Should move to F5 Intermediate? My progress after 5 months of F5 Novice (PICS)

So mid-February of this year, I began the F5 Novice routine. It was my first time ever taking lifting seriously in my life. I weighed 180 lbs with fat on me, and I wanted to lose fat while also lifting and building muscle. I was told to eat at a maintenance, and during college, it's a lot easier to...

Sharma4444‎, Yesterday 03:54 PM
8 268

Post Kinobody Program

So I got the greek god program and I've been doing it for 4 weeks.I made progress on almost every exercise except the incline bench.Also I didn't gain weight,but why I cant progress on the stupid incline bench,im stuck at 135 x 4?Does bench correlates with weight?

CagedBeast23‎, 07-18-2018 10:36 AM
27 570

Ottermode bodytype

Hello everyone. I am not only a new user of the site but also a beginner in fitness. I should first clarify that I am 16 years of age, I weigh 67 kg (147.7 lbs) and I am 178 cm tall (about 5'10). A year ago, I was stupidly focusing on cardio rather than strength training because I thought it helped...

ottermoede‎, Today 07:23 AM
10 166

Routine to gain muscle weight for skinny guy?

Hey, so the title pretty much says it all. I’m 17 years old, 5’6’ and around 50kg (I most likely won’t grow anymore) and I’d like to get in shape this year. I’m looking to start going to the gym — however, I have zero idea about what to expect and what equipment to start with. What would you...

lessorequal‎, Yesterday 10:54 AM
Today, 08:07 AM Go to last post
9 243

Looking for programming assistance

Basically looking for some fine gentleman who knows their **** in terms of hypertrophy/strength training for the natural lifter, think i have a pretty solid understanding but just not sure how to go into the intermediate level for programming volume/frequency as i have just finished up being a...

smithshreds‎, Today 01:40 AM
Today, 07:44 AM Go to last post
11 271

Enough volume for triceps?

I do a 3 day full body split similar to a stronglift 5x5 with a few tweaks - it means I get 4 sets of bench and 3 sets of overhead press per workout. Totalling 21 sets involving triceps each week. Theoretically it should be enough, just unsure if secondary muscle activation counts in equal terms to...

jordchad96‎, Today 05:32 AM
3 167

30, 16% body fat, slight 49kgs skeletal muscle mass, 102.5 kg weight

Hey guys and gals! So I was going to see somebody could help me reach my fitness goals. I don't think it's anything super ambitious. body fat % goal: 12% I want to increase my skeletal muscle mass by a decent percentage while getting my body fat down to about 12%. I don't have super...

accountname2947‎, Today 02:55 AM
6 194

sets and reps

just wondering why do we go by sets and not reps? for instance as a true novice if they were following 5x5 or 3x5.. wouldn't that mean the novice should automatically know their 5 rep max? which this is obviously not the case because the programs start them off with the bar to get technique down.....

feiajii‎, Yesterday 04:27 PM
Today, 06:47 AM Go to last post
7 260

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