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Forum: Workout Programs

What workout is best for your goal?

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

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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
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12-02-2021, 07:07 AM Go to last post
716 898,650

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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11-28-2021, 09:35 PM Go to last post
86 387,826

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
22 Pages
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11-24-2021, 06:43 PM Go to last post
632 233,441

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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3,027 1,298,692

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
33 Pages
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09-09-2021, 01:16 AM Go to last post
968 1,098,567

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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04-15-2021, 09:12 AM Go to last post
696 1,453,168

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 2,964,247

Poll Poll: Do you deadlift on an at least near-weekly basis?

Conventional, sumo, dumbbell, hex-bar or any sort of added resistance to bringing an added resistance of dead weight from the floor to a full stand. For reference, I am totally and unashamedly of the conviction that the deadlift is King of Exercises. Just asking for a show of hands. :) ...

EliKoehn‎, Yesterday 07:41 PM
18 499

The SIMPLE truth about “progression”

You go in the gym. You pick up the 20 lb dumbbells for a warmup….no reason for choosing the 20s other than they are “light” and you can warmup without tiring your arms. After admiring yourself in the mirror and sending a couple of texts, you grab the 35s and knock out 12 reps. No reason for...

coachcalande‎, 12-01-2021 04:29 PM
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What workout frequency for beginners?

Hello everyone. Basically I was always interested in bodybuilding. I'm a teen and I want to improve even more the look of my body. A bit of background: I have always been very fit, I'm working out but not really regularly and I wanted to do it more often. So for those that been through this...

Borek303‎, Today 10:54 AM
Today, 11:26 AM Go to last post
3 100

Wink 10 BEST Exercises To Build MUSCLE

Access all the information instantly. *************.us/72323882006679 Thank me later !

KARAN1410‎, Today 09:59 AM
Today, 09:59 AM Go to last post
0 76

Cool The PERFECT Workout to Lose Weight (Sets and Reps Included)

Access the information instantly *************.us/72323882006654 Thank me later!

KARAN1410‎, Today 09:52 AM
Today, 09:52 AM Go to last post
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Help build a Fierce 5 'Hotel Room Version'

The Fierce 5 leg workout, how to get it done while travelling? Say at a hotel room, motel room or guest room. With no barbell or dumbbells. Lower B Front Squat 3x5 Romanian Deadlift 3x8 Leg Extensions 3x10 Leg Curls 3x10 Ab work 3x15/Calf Raises 3x12 Superset At our disposal is...

klbbr‎, Today 07:28 AM
Today, 09:52 AM Go to last post
1 131

New training aim

Hi all, I’m planning on going back to the gym and need some kind of training program / advice on routine, food and supplements. A preamble: I’ve not trained for 12 months due to moving house and lockdowns; I’m 40 years old, 5 10 inches tall and weigh 11 stone. I have around 7 pounds of fat to...

LeeMills77‎, Today 01:12 AM
2 142

what is the best workout routine for beginner? read

jerrybomen? more like Jerry blows men stop spamming these threads

adamsz‎, Yesterday 11:24 PM
Yesterday, 11:24 PM Go to last post
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Whats the quickest possible way to put on size as a skinny person starting out?

Hi! I'm about to go ALL IN on bodybuilding for the next year. I'm 19yo, 191cm (6'3) and 65kg. I've been going to the gym every now and then, but never took it any serious. As a result, Ive gained enough strength to do all the exercises with proper form and some weight, but I'm still absolutely...

user9SYDYXYVIQ5‎, 12-01-2021 09:14 PM
Yesterday, 05:51 PM Go to last post
10 647

Smile workout routine for size

Hello, new lifter here. Im 17 at 62kg and my goal is a nice physique and improving my pullups and dips. So i created this split for pure size, its a 4 day torso and limps split, which means arms and legs, and chest shoulder and back. the other torso day which i do 3 days after the first one is...

abdkreaa‎, Yesterday 03:11 PM
Yesterday, 03:32 PM Go to last post
1 142

Lightbulb How To Increase Your Pull-Ups From 0 to 10+ Reps FAST

If you find it difficult to do a lot of pull-ups in the series, here is one of the methods to fix it. This program was developed by Charles Lewis Armstrong while preparing to break the world record in the number of folds in one series. It is extremely good if you practice exercises at home and have...

UrkelaFikela‎, Yesterday 02:24 PM
Yesterday, 02:24 PM Go to last post
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workout for beginners

WORKOUT FOR BEGINNERS You want to get fit. But you don't want to join a health club -- it's too expensive, there's no gym convenient to you, or maybe you're just the independent type. Or perhaps you're already a gym member, but your schedule has been too manic for you to getaway. That leaves...

fitnessmethods‎, 12-03-2021 01:52 AM
Yesterday, 11:50 AM Go to last post
1 258

Getting strong key to muscle growth

So the way I've targeted muscled growth is by getting stronger in key movements in a moderate rep range 6-12 rep range. My main focus is on squats, RDL, bench, ohp, rows and chin ups. Then I do some isolation work if I feel they will help me increase the movement I'm wanting to increase. Currently...

safcpaul‎, Yesterday 03:29 AM
Yesterday, 11:33 AM Go to last post
7 357

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
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Yesterday, 08:21 AM Go to last post
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Accessory necessary?

Hi, I only have time to lift twice a week and chose exercises that increases my heart rate the most. I decided to do the following: Over head press squats deadlift seated rows bench press lat. pull downs

nfelix77‎, 12-03-2021 01:34 PM
Yesterday, 07:47 AM Go to last post
10 445

Today’s Old Guy bench Not a bad little pyramid today!

coachcalande‎, Yesterday 05:24 AM
Yesterday, 06:01 AM Go to last post
2 199

Learn how to do a perfect plank

THE BEST WAY TO DO PLANK The plank is one of the simplest exercises that you can do it's simple in its appearance and the amount of steps involved in doing one. Being simple, though, does not mean that doing a plank is easy. Getting into plank pose can be easy. Holding a plank can even be...

karthik952‎, Yesterday 03:07 AM
Yesterday, 03:07 AM Go to last post
0 194

How do people get so big in prisons without weights?

I talked to a guy that did 30 years in TDC just got out recently, at Cofield or something. he was really big too. he said you're restricted to pushups and pullups... plus he said food with protein is more expensive and prison food doesn't have much. is it just weird genetics or something. ...

userKP5VB0ZJ8GH‎, 11-26-2021 10:33 PM
2 Pages
1 2
12-03-2021, 04:29 PM Go to last post
30 2,067

Nucleus Overload Training

I just started trying out this method after training for over 20 years I always like to try new concepts and such to keep things fresh. I'm going to run two week blocks of bringing everything down to minimum effective volume and essentially over train one muscle group for 2 weeks hitting it...

pinfante‎, 12-03-2021 08:58 AM
12-03-2021, 02:22 PM Go to last post
2 256

Smile Hi

Hello i am new here and i will need some support.

XxPeranxX‎, 12-02-2021 02:45 PM
1 252

A push-up (sometimes called a press-up in British English) is a common calisthenics e

A push-up (sometimes called a press-up in British English) is a common calisthenics exercise beginning from the prone position. By raising and lowering the body using the arms, push-ups exercise the pectoral muscles, triceps, and anterior deltoids, with ancillary benefits to the rest of the...

edzlyn24‎, 12-03-2021 08:06 AM
12-03-2021, 08:06 AM Go to last post
0 171

Post Push up more


edzlyn24‎, 12-03-2021 08:04 AM
12-03-2021, 08:04 AM Go to last post
0 168

See some videos on planking down below ,to know how you can do it in the correct way.

Video1- *************.us/7226471 Video2-*************.us/72264781969460 Video3-*************.us/72264781969464 Video4-*************.us/72264781969489

VilmaAuza‎, 12-03-2021 07:51 AM
12-03-2021, 07:51 AM Go to last post
0 191

COVID times we're difficult...

This question is for those working extremely business lives: I know this isn't a new story by any means and probably sounds familiar, but since COVID came around and gyms shutdown, I've really fallen off my game and haven't gotten back on the horse. 2018 - 2019 I was at the peak of my...

rynosaurus1234‎, 11-29-2021 09:07 AM
12-02-2021, 10:06 PM Go to last post
5 646

How many times to workout certain muscle group a week

I need some advice here, please! Currently I work out on Mon, Wed, and Fri. I do 4 lifts for quads on Mondays (squats, leg extensions, leg press, step ups for example) , 4 lifts for calves on Wednesday, and 4 lifts for hamstrings on Friday. I also do tris/bis on Monday, chest on Wednesday, and...

Hulk68130‎, 11-30-2021 08:41 AM
12-02-2021, 05:47 PM Go to last post
19 941

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