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Forum: Workout Programs

What workout is best for your goal?

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Post your workout journals online so others can see what you are doing and follow your progress!

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Plank Tutorial

lisbeth040192

Yesterday, 11:25 PM

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Olympic Lifting

Discuss Olympic lifting and your personal programs.

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What does "press" mean in a...

KieranB1996

11-30-2022, 03:08 AM

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Sticky: AllPro: A Simple Beginner's Routine part VII Part 1:https://forum.bodybuilding.com/showthread.php?t=4195843 Part 2:https://forum.bodybuilding.com/showthread.php?t=133395553 Part 3:https://forum.bodybuilding.com/showthread.php?t=147447933 Part 4:https://forum.bodybuilding.com/showthread.php?t=155009423 Part... nightanole‎, 11-07-2020 07:13 AM 32 Pages • 1 2 3 4 5 ... 32	Last Post By NicholasMango View Profile View Forum Posts Yesterday, 11:12 PM	942	424,550
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 02:07 PM 104 Pages • 1 2 3 4 5 ... 104	Last Post By 2020Wellness View Profile View Forum Posts Visit Homepage 01-20-2023, 07:49 AM	3,114	1,482,736
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 3 Pages • 1 2 3	Last Post By AresM8 View Profile View Forum Posts 01-11-2023, 11:26 PM	89	480,313
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 24 Pages • 1 2 3 4 5 ... 24	Last Post By girlscurls View Profile View Forum Posts Visit Homepage 01-03-2023, 12:07 PM	716	1,605,044
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 26 Pages • 1 2 3 4 5 ... 26	Last Post By j2048b View Profile View Forum Posts 12-29-2022, 12:13 PM	755	1,031,346
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 01:55 PM	Last Post By Lymnenews5e2q View Profile View Forum Posts 10-21-2022, 12:49 AM	1	12,113
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	Last Post By ironwill2008 View Profile View Forum Posts 11-21-2018, 08:29 AM	0	68,171
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 • 1 2 3 4 5 ... 365	Last Post By davisj3537 View Profile View Forum Posts 04-19-2016, 01:44 PM	10,927	3,314,452

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KAUFEN SIE FALSCHES GELD IN SUPER HOCHWERTIGKEIT $,€,£, WhatsApp:+447405 731528 Kaufen Sie hochwertige, nicht nachweisbare gefälschte Banknoten der Klasse AA+, wir haben USD, CAD, GBP, EU AUD verfügbar, um nur einige zu nennen. WhatsApp: +44 7405731528 Wir bieten Face-to-Face-Geschäfte an und haben Agenten in fast allen Ländern der Welt, die bereit sind, sich mit... Yafon‎, Yesterday 11:48 PM	Last Post By Yafon View Profile View Forum Posts Yesterday, 11:48 PM	0	12
Wanting to change my body. Would you critique my workout? Just turned 36, if you looked at me you could tell that I USED to work out, but I'm wanting to get back in to a serious, committed routine. I'm strongly considering 6 days a week, but shorter workout sessions, to encourage consistency and schedule flexibility. I want to be pragmatic and focus on... droscoe87‎, Yesterday 08:46 PM	Last Post By TAWS6 View Profile View Forum Posts Yesterday, 10:40 PM	9	206
Need help to choose workout program. Hello, I have been doing bodybuilding for 4 months. I couldn't see much difference in my body compared to the beginning, but there was almost 2x increase in strength. I don't want to work legs because my legs are already too thick. I don't work abs either but plan to start later. First 3 months... soybear69‎, Yesterday 02:59 PM	Last Post By SaulGuzman View Profile View Forum Posts Yesterday, 05:26 PM	7	199
How's my workout routine? Upper Body : - Bicep curls -Chest press -Shoulder press -Kneeling Lat Pull down -Reverse Fly -Cable shrugs -Wrist curls JohnStevens1‎, Yesterday 02:30 PM	Last Post By SaulGuzman View Profile View Forum Posts Yesterday, 05:19 PM	4	149
Feel faint and flat day after working out. I have only just started training again after several years out. On Friday I put in a decent session but yesterday I felt quite terrible all day. I had a faint feeling and anxiousness all day that I couldn't shake off with the odd chest pain here and there. Whilst out for food I had a... Wass85‎, Yesterday 04:36 AM	Last Post By Wass85 View Profile View Forum Posts Yesterday, 03:02 PM	9	285
Does strength inevitably come with large belly? Hi everyone, I have been lifting weights for 10+ years and I finally built a body that I wanted. Now I am kind of thinking what else I can do to become stronger. I noticed a significant improvement during the last ~1.5 years, when I gained around 10 kg and pushed my 1RM in all big moves by 20 -... ondrejprochazka‎, Yesterday 07:00 AM	Last Post By TAWS6 View Profile View Forum Posts Yesterday, 12:17 PM	4	239
calisthenics/deadlift advice 4 sets deadlift 3 failure sets of dips, chin ups, and push ups what kind of results can i expect and is there any point in doing the push ups also im doing full dips and deep push ups askingray89‎, 01-28-2023 06:15 AM	Last Post By askingray89 View Profile View Forum Posts 01-28-2023, 04:39 PM	2	220
My progress (3 years) Hi everyone I have been working out for 3 years. Had my fair share of injuries (right shoulder which made me go from barbell bench to dumbbell bench and made me stop for a good amount of months, and recently a right buttock injury which limited me for 6 months). I am back to my personal bests.... lickitungg‎, 10-18-2022 07:48 AM	Last Post By TAWS6 View Profile View Forum Posts 01-28-2023, 11:57 AM	19	1,855
Hit a bit of a wall First post here so Hi. I started working out about 6 months ago. Over the last three months I done very little due to overtime in work but started again a month or so ago and I've been making no progress. To begin with I was doing well and making clear week on week improvements and even before... Nines9‎, 01-24-2023 12:47 PM	Last Post By GeoffreySchmitz View Profile View Forum Posts 01-28-2023, 09:38 AM	9	639
Is there any workout for aesthetic? I will start by defining what I mean by aesthetic: ''To say someone has an aesthetic body means their muscular proportions are symmetrical and balanced. They have built up their body in a way that is visually appealing.'' Are there any principles or workouts that are specific to aesthetic? ... Herdicasa‎, 01-22-2023 04:44 PM	Last Post By GeoffreySchmitz View Profile View Forum Posts 01-28-2023, 09:30 AM	15	1,023
Stretching routine post herniated disc? (Easy on back) I used to stretch frequently, made my body feel nice and loose, and had good flexibility and balance. But I had multiple herniated discs about 9 months ago, Im ok now, actually squatting more than I did before. But the stretching routine I used, now always aggravates my back This one... grifith234‎, 01-27-2023 11:30 AM	Last Post By grifith234 View Profile View Forum Posts 01-27-2023, 11:30 AM	0	158
Critique my routine pls Alright so I have been training on and off kind of casually for my whole life. I have read a ton over the years, I have been given advice from personal trainers, read all kinds of magazine articles.. and I have more or less a grasp on what to do. Though I'm hoping to get a little guidance from the... climberFROMmars‎, 01-19-2023 12:33 AM	Last Post By climberFROMmars View Profile View Forum Posts 01-27-2023, 01:24 AM	16	1,333
I need a 3 day workout plan but… I am only available on Saturday, Sunday and Thursday. What body parts should I be doing for those 3 days? 5’9”, 160lbs in the morning after waking up. Smart scale has my BF% between 20%-23%. What can I do to add muscle mass without gaining BF%. Note: I also practice Semen Retention... BB-Guy‎, 01-14-2023 11:40 AM 5 Pages • 1 2 3 4 5	Last Post By BB-Guy View Profile View Forum Posts 01-26-2023, 04:50 PM	127	7,363
Dips, OHP and chin ups for a classical Greek statue look? Some people claim that the only 3 exercises you need to develop your upper body if you're going to look like a classical Greek statue and be athletic are: DIPS + PRESS OVERHEAD + CHIN UPS. The only exception they mention is if you don't include for lower a deadlift that works your back enough,... Herdicasa‎, 01-25-2023 06:12 AM	Last Post By BeginnerGainz View Profile View Forum Posts 01-26-2023, 01:30 PM	8	576
calisthenics/deadlift results/advice currently im dead-lifting 4 sets 6 reps im following that up with failure sets of deep pushups, dips, and chin ups, im eating a high protein diet im staying away from simple carbs i am eating a good amount of complex carbs im 5'9 170ish currently im doing the body weight stuff one after another... askingray89‎, 01-26-2023 06:44 AM	Last Post By askingray89 View Profile View Forum Posts 01-26-2023, 06:44 AM	0	257
Wourkout program for a teen girl Hi guys, New here and not a native english speaker, but trying to learn :) so give me leach! I ran into a problem. My 14yo daughter wants to start training so I need to figure out some plan. My own background is definetly not pro, but I have been at gym. Gained like 30kilos of muscle mass and... VetusFlatus‎, 01-21-2023 06:13 PM	Last Post By TheShadowMan View Profile View Forum Posts 01-25-2023, 09:38 AM	23	1,369
Shawn Phillips "Increase your Bench by 50 lbs in 50 days" I hope this is OK to post. I've been logging this program for the past 3 weeks and it seems to be working quite well. I just thought some people might like to see it and may find it beneficial. It was originally published in 1997 as a supplement to an issue of MM2K and it has been floating... ericdmb‎, 09-12-2006 07:11 AM	Last Post By VicMackey123 View Profile View Forum Posts 01-24-2023, 11:04 AM	24	63,864
Thoughts about this approach to training for a beginner? Just watched some Jordan Peters on yt about his view on beginner training 1 set (multiple warm ups for whener u start a new muscle exercise) full body (literally, all of it) 13 exercises, A B C D workouts all days need to be different but i thought maybe Heavy upper A and in heavy lower B just do... PitufoCanario‎, 01-24-2023 12:49 AM	Last Post By PitufoCanario View Profile View Forum Posts 01-24-2023, 12:49 AM	0	318
Old Guy Workouts I’ve been working out since 1956. 12 years ago I was benching 475, it seems that after a heart ablation ( been suffering afib for about 40 years) the more I work out the more pain (shoulder/hip) I am experiencing. I have dropped down to benching 125, my pushups went to sets of 100 to sets of 10.... gabegrichuhin‎, 01-18-2023 08:30 AM	Last Post By joewattie View Profile View Forum Posts Visit Homepage 01-23-2023, 09:11 AM	13	1,311
How do i make more money COUNTERFEIT MONEY FOR SALE \| BUY FAKE MONEY ONLINE CONTACT WHATSAPP:+1(260)877-8198 EMAIL:Davidbyrns@dr.com To begin with, there is a prevalent view that without money, you can’t be glad and happy with your life without limit. In all honesty, money runs the world, giving us opportunities... Lois3‎, 01-22-2023 04:59 PM	Last Post By Lois3 View Profile View Forum Posts 01-22-2023, 04:59 PM	0	343
What's a good resource to learn bodybuilding jargon? I'm new to learning about working out. It's a much more of deeper learning curve than I expected. There are a lot of acronyms I don't understand. Is this just a google search by google search journey to understanding or is there a post or video series I can view to catch myself up? Radisrol‎, 01-21-2023 08:42 PM	Last Post By Radisrol View Profile View Forum Posts 01-22-2023, 09:19 AM	4	541
Do easy reps do anything for you? This question is based off an experience I had doing front raises for delts. I noticed my reps weren't going up at all. I used 10 pound dumbbells and I would always do 5 sets of 7. First 6 reps were easy 7th was challenging and I couldn't do an 8th. I know that sounds like a lie but I promise you... Radisrol‎, 01-21-2023 07:54 PM	Last Post By BeginnerGainz View Profile View Forum Posts 01-21-2023, 08:35 PM	1	346
Best Time of the Day to go to the Gym? Hi im new to this and i want to get serious about this but i have some Social Anxiety i would like to go to the Gym where there are as few people as possible at what time are there fewer people in the Gym? in the Morning or late Night? thanks Ysarkz34‎, 01-21-2023 06:52 AM	Last Post By Radisrol View Profile View Forum Posts 01-21-2023, 08:29 PM	3	491
Is 1 hour in the gym per workout enough? So thanks to the forum members I have found out that my work out routine isn't very good. I've been going to the gym 7 days a week partly because I only have about one hour a day I can devote to the gym. As I'm redesigning my work out program I'm wondering how much of a problem only 1 hour is if... Radisrol‎, 01-21-2023 07:44 PM	Last Post By Radisrol View Profile View Forum Posts 01-21-2023, 08:12 PM	2	441