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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
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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 11:51 AM
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642 830,595

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 06:55 AM
26 Pages
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Today, 08:09 AM Go to last post
769 308,484

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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2,726 645,396

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 23,967

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
18 Pages
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07-12-2018, 05:15 AM Go to last post
525 269,365

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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04-19-2016, 12:44 PM Go to last post
10,927 1,841,670

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 60,966

Time effective workout splits for a nurse?

Hello all, I am new to posting on here but I wanted some more advice than I could conjure up myself or from a few friends. I am a fairly new registered nurse, currently working day shifts mixed with classes, and will be going to the usual 3 shift/week schedule once I'm off orientation). My...

wickdPT‎, Today 02:19 PM
Today, 07:43 PM Go to last post
4 71

Workout Routine

Hi All, I'm looking to start a bulk after cutting for awhile. I've successfully committed to workout routines in the past, but I haven't been lifting weights very much recently. Age: 20 Height: 5' 8" Physique: Average Weight: 149 lb Body fat: ~14%

quellekaiyote‎, Today 07:24 PM
2 7

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, Today 03:54 PM
Today, 07:35 PM Go to last post
4 98

Question is this PPL split fine?

sup everyone been browsing bodybuilding forums and found a PPL variant that looks nice. here is the split PULL: 1. Deadlift 3x5-8(alternate between rack pulls, because deadlift 2x a week = too taxing) 2. Bent over barbell rows 3x5-8 3. Lat pull downs 3x8-12 4. Body weight pull ups 5. Cable...

eitaporra‎, Today 01:08 AM
Today, 07:28 PM Go to last post
3 148

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, Today 06:42 PM
Today, 06:42 PM Go to last post
0 33

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, Today 06:24 PM
Today, 06:31 PM Go to last post
3 97

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
Today, 05:59 PM Go to last post
35 852

Let’s squat 10 million pounds!

... in 2018 Since no one has made a squat thread this year, I thought it would be cool to do something a little different. So instead of just counting reps, multiply your reps by the amount of weight lifted, then add your total to the previous total. I think this will be more interesting...

Sweetums6000‎, 01-03-2018 08:42 PM
18 Pages
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Today, 05:00 PM Go to last post
538 42,031

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, Today 04:27 PM
Today, 04:27 PM Go to last post
0 77

Cool Let’s Pull 50K Deadlifts in 2018

All Conventional/Semi-Sumo/Sumo Deadlift repetitions: Count all reps including warmups. “The meet don't start until the bar hits the floor” Don Blue

Nebamartinez‎, 01-06-2018 11:50 AM
8 Pages
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228 19,862


Hi, I’ve heard everywhere that overtraining your muscle is really bad for you, and that you should train a muscle froup for 40-60 minutes. However, let’s say you’re doing different muscle groups in the same day. Can you for example work 40mins back and 40mins chest? Or should your whole workout...

moreisbetter‎, Today 08:35 AM
Today, 02:39 PM Go to last post
6 227

Summer routine

Hey guys ! I have been working out for 8 months now and love it. I have been doing a PPL routine for a couple months now with good results. However, I moved out of my place and will stay at my parents' for a while where there is no gym. I can go to a park to access a pull-up bar (can't have it...

yvandureeve‎, Today 05:34 AM
Today, 02:28 PM Go to last post
9 243

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, 02:26 PM Go to last post
10 381

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, Today 10:54 AM
6 107

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, Today 11:17 AM
Today, 02:04 PM Go to last post
2 96

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, Today 12:50 PM
2 90

Question Please help me optimize my routine

Hey folks! I'd like to ask for your help in optimizing my routine. Right now it is 3 times a week, early in the morning, reverse pyramid. Everything 3 sets of 4-6, 6-8, 8-10 reps, with 3 minutes or a bit less rest. MON Back squat Good mornings Weighted chinups WED

Escrogar‎, Today 12:34 PM
Today, 01:49 PM Go to last post
5 142

Started working out- Looking to lose weight and put on muscle

Hey guys, I read through some of the exercise programs and also some of the posts on here but thought it might be more effective if I create a thread. I just started working out not too long back (2 weeks ago). I'm 33, 5'4" and 140. I workout 3 days a week, in which I do weights (chest press,...

HarryfromCali‎, Today 01:20 PM
Today, 01:38 PM Go to last post
3 86

Exclamation Is this workout plan good enough for a 15 year old?

I'm 15, 5'11, and around 140 lbs and have an endomorphic body type. I was wondering if this workout plan is good enough if I want to get a bit stronger and also stay pretty fit. Monday: About an hour or so of weights in the morning then 75 minutes of swim practice. Tuesday: Lifting weights in the...

Fect‎, Today 10:09 AM
Today, 01:19 PM Go to last post
3 109

Question Beginner optimal gains

Hey, I have been working out for about 2 months now (about 5 weeks spent cutting (kinda a failure), and this is my 3rd week into bulking) Once I started bulking, I have noticed that my muscles surprisingly grew in a relatively short amount of time (mainly back and chest), but now I seem to...

ladyboog‎, Today 08:47 AM
Today, 01:08 PM Go to last post
4 152

How do I change my age on the forum?

Sorry to post this here but I searched everywhere. When I created this account it gave me the age of 48, I am 39. How do I fix this? I can delete the thread after I fix it if it doesn't belong here. Thank you,

Rod0999‎, Today 07:19 AM
Today, 12:07 PM Go to last post
2 108

Alternate shoulder movements - tennis elbow causing pain??

I'm having pretty hardcore tennis elbow pain - though it has subsided with some Theraband exercises and avoiding the movements that exacerbate the pain. Namely I'm not doing any direct bicep isolations, which is fine, I can hold off on curls until the pain heals. But I'm also not doing either...

lessgravity‎, Today 10:50 AM
0 40

Alternating flat sprint and hill sprint sessions - advice needed

Hi, I've become a fan of sprint sessions! I don't have a specific fitness goal at the moment, I'm just enjoying short max out style workouts that are outside. After reading up on google I've found that most forums indicate that sprints are not good to do daily due to CNS fatigue, however,...

jcwangel‎, Yesterday 04:38 AM
Today, 10:43 AM Go to last post
10 259

When to train to failure?

Hi, it's well known that constantly training to failure is counterproductive. It's best to stop before failure but stay close to it. AKA shoot for a RPE 7-9? 10 being total failure? Also, I might be mistaken but training to failure on squat, bench or any other compounds is far more detrimental...

ManefZ‎, Today 08:18 AM
Today, 10:27 AM Go to last post
1 162

Unhappy Armit/Outer chest sore when doing lateral raise motion

Hi, Last saturday I did a chest/tricep day and then monday did a back/biceps day. Two days after that back/biceps day, I've noticed a sharp tug/soreness in my left armpit/outer chest when I try to raise my arm above my head in a lateral raise motion. This is my second week working out after a...

Zorrow2008‎, Today 09:18 AM
Today, 10:16 AM Go to last post
8 124

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