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What workout is best for your goal?

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Transition to Bodybuilding -...

musclehead09

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Olympic Lifting

Discuss Olympic lifting and your personal programs.

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javaroot78

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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 nightanole View Profile View Forum Posts 02-01-2023, 09:49 AM	944	426,902
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	1,484,702
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	481,753
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	1,607,284
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	1,033,138
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	12,359
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	68,466
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	3,319,701

Cutting Phase with decent strenght I use Fierce 5 the past year. On my off season I gained weight from 65kg to 82kg because I have baby now and my sleep and workout is not consistent. This past few months I did workout and use Fierce 5 however, with 1 month working out I did not see a weight lose. I lose 1kg some week and gained... reeymar‎, Today 03:18 AM	Last Post By reeymar View Profile View Forum Posts Today, 03:18 AM	0	1
Is there a work around for overhead raises. So I have this tendon problem in my right shoulder that pops every rep when I do overhead raises and lat pull downs. I already have plenty of replacements for lat pull downs. I'm just stopping my overhead raise reps with my arms at shoulder level so it won't pop. I know the exercise should have a... Radisrol‎, 02-04-2023 05:16 PM	Last Post By BeginnerGainz View Profile View Forum Posts Yesterday, 09:18 PM	8	251
Cant do 3+ pull-ups -> should i add sets ? Hey, i have a question. I follow classic fullbody routine, where are classic exercises for 3-4 sets with classic 5-12 rep ranges depending on exercises. I can adjust weights, but not for bodyweight exercises. I should do for example 3 sets of 8 reps for pull-ups, but i can do maximum of 3 pull-ups.... Doomer33‎, Yesterday 03:08 PM	Last Post By TheShadowMan View Profile View Forum Posts Yesterday, 08:49 PM	4	171
How can I improve my routine? I'm a total noob What's wrong with my routine? 28 y/o, 5'10", 200lbs, 20% body fat Down from 225lbs, 28% body fat in October Gained about 5lbs of muscle Goal: Drop from 20% to 15% body fat while retaining as much muscle as possible, hopefully within 3 months. Routine: gary369‎, 02-04-2023 04:00 PM	Last Post By TolerantLactose View Profile View Forum Posts Yesterday, 03:06 PM	22	477
I don't think a leg press stated weight is the actual weight your legs are pushing. So my small town gyms calf raise machine broke. I still wanted to do calf raises so I started setting the leg press machine on the highest chair position and putting the top half of my feet on the bottom of the plate. I kept raising the weight because it felt too easy. Then I finally decided to try... Radisrol‎, 02-04-2023 10:16 PM	Last Post By Camarija View Profile View Forum Posts Yesterday, 01:48 PM	6	264
need help making a 3 day routine with minimum equip i am 5'9 170 17 percent body fat i can workout Monday, Wednesday, and Friday i have a bench press, dead-lift bar, dumb bells, dips station, pull up bar, and an ab roller i do NOT have a squat rack as far as plates and dumbbells go i have a good amount of different weights i can go low as 8 pounds... askingray89‎, Yesterday 07:18 AM	Last Post By ChunkBuster View Profile View Forum Posts Yesterday, 11:15 AM	8	212
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ULPPL to U/L I’ve been running a ULPPL for a couple years now and I’d say it’s been working decently well, but I wonder if I could get a little bit more out of a full-on upper/lower with equivalent or possibly even more volume. I’d run 3 upper days and 2 lower days. The idea is that I could get more out of my... Xpiro‎, 02-02-2023 07:43 PM	Last Post By BeginnerGainz View Profile View Forum Posts Yesterday, 12:17 AM	6	376
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 02-04-2023, 09:52 PM	22	1,167
Question about Training Hey! My name is Walker, I have been training for about a year now and I am 18 years old. I have begun to platue but I need some advice on how to train. I currently train Push Pull Legs 6 days a week but would like to switch it up a bit. I want to gain strength and size at the same time, I... averagewucas‎, 02-03-2023 01:09 PM	Last Post By averagewucas View Profile View Forum Posts 02-04-2023, 06:57 PM	12	384
Fierce 5 Ive deadlifted for the first time yesterday for fun and loved it, managed 255 with some power left in the tank In fierce 5 novice routine , front squat and rdl can be subbed by deadlift and leg curl, i train at home with a standard rack/barbell, what could i do about legcurl ? What would be a... Blitzilla‎, 02-04-2023 07:34 AM	Last Post By RapidFail View Profile View Forum Posts 02-04-2023, 05:24 PM	2	181
Arm usage in workouts As you can probably tell from the question, I'm fairly new to weightlifting ;) I'm currently doing full body workouts 3 times a week, doing about 8-10 different excercizes in 90 minutes. As most exercises I do include arms (I somehow need to hold the weights!) I am concerned that the arms are... NewHere1917‎, 02-04-2023 03:13 PM	Last Post By TAWS6 View Profile View Forum Posts 02-04-2023, 04:58 PM	3	172
https://sites.google.com/view/what-is-glucosym/home GlucoSym proven all people your enthusiasm. You do not need any to remind you with the significance of dropping weight. It is amazing, isn't this particular? All those compliments you acquire, your self-confidence, and fresh clothes. In addition, you end up being healthier. Whenever you manage a... GlucoSymbuy‎, 02-04-2023 10:03 AM	Last Post By GlucoSymbuy View Profile View Forum Posts 02-04-2023, 10:03 AM	0	133
Feedback on this alternative 5x5 StrongLifts program (no legs) Hi, I'd appreciate it if any of you would give me some feedback on this workout routine I've set up. I need to take a break from leg work for a while, due to injury. So this will be upper body only. Also, 5x5 only and barbell only. Workout A: Incline bench press (15 degrees) Barbell row... MessiMessiMessi‎, 02-02-2023 04:43 AM 2 Pages • 1 2	Last Post By MessiMessiMessi View Profile View Forum Posts 02-04-2023, 09:42 AM	30	885
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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 02-04-2023, 12:47 AM	134	9,608
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Impact of breaking your routing How much of an impact is there to say randomly switching up one of your conditioning days to a lifting day and going back to normal the following week? I know it's a broad question, just wondering how important strict routines are when it comes to working out only (not diet), as I have a much... fstep‎, 01-31-2023 02:48 PM	Last Post By air2fakie View Profile View Forum Posts 02-03-2023, 04:23 PM	4	393
thoughts on this all pro modification? I'm sure this has been brought up before, but I can't find it on the forum search. All pro's has the following exercises. 2 warmup sets for the first three and two works sets for all. It has a heavy medium and light day (100%, 90%, 80% weights respectively) Squats Bench Presses Bent-Over... NicholasMango‎, 01-30-2023 12:57 PM	Last Post By Camarija View Profile View Forum Posts 02-03-2023, 03:43 PM	27	1,223