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Forum: Workout Programs

What workout is best for your goal?

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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 06:27 PM
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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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Yesterday, 01:46 AM Go to last post
697 1,368,140

Sticky Thread Sticky: AllPro: A Simple Beginner's Routine part VII

Part 1: Part 2: Part 3: Part 4: Part...

nightanole‎, 11-07-2020 06:13 AM
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05-09-2021, 05:19 AM Go to last post
381 98,587

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
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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
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03-17-2021, 07:01 PM Go to last post
84 336,898

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
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01-08-2021, 04:28 AM Go to last post
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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
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04-19-2016, 12:44 PM Go to last post
10,927 2,780,831

Nice workout program if anyone wants to give a try

Click the link and check out program see if it fits you

Donta24‎, Today 02:13 PM
Today, 02:13 PM Go to last post
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Best plank workout for slim (

Most trainers love to suggest doing planks to work the core, and for some pretty good reasons. The classic core-stabilizing move is so simple, yet so effective. Plus, unlike some other core exercises that involve bending, flexing, or twisting motions, the plank is generally considered to be really...

sairammt‎, Today 10:54 AM
Today, 10:54 AM Go to last post
0 67

Cutting routine, fierce 5

Hello Guys! I am a 27 y/o m 5'5 200 pounds ~33% bf currently running fierce 5 novice routine while cutting (~1500 calories/day). I have begun to stall on my OHP, SLDL, and bench a couple times and was wondering if you guys would suggest I switch programs (and any suggestions) or keep at this one...

NoProblem0‎, Today 10:30 AM
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Rate beginner routine/10

So after working out with a lot of friends, giving them pointers, I’ve become overloaded with request for programming. With that, I decided to package it in a neat little format. The different exercises aren’t listed, as I like to leave the option of what movement to do to the individual but the...

BeginnerGainz‎, 05-15-2021 05:51 PM
17 537

Suppose only 4 excersises are done..

not that im going to do this, although mine is similar. But suppose a complete noop to bb does squats, deadlifts, barbel rows and bench presses. Nothing else. This would pretty much work the entire body would it not? What kind of build would this person have in say 1 year, given they work our...

asuguy‎, 04-15-2005 08:03 PM
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Today, 09:01 AM Go to last post
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Thumbs up Crunches benefits

The crunch is one of the most popular abdominal exercises. When performed properly, it engages all the abdominal muscles but primarily it works the rectus abdominis muscle and the obliques. It allows both building six-pack abs, and tightening the belly. Crunches use the exerciser's own body weight...

BAIJO‎, Today 08:45 AM
Today, 08:45 AM Go to last post
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My current self made workout program; any thoughts/ advice?

Hello, I'm currently 155 lbs, 9.5% BF and have been working out for quite some time. I enjoy 3 types of exercise and decided I'd build a program which would help me progress in both 3 disciplines. First one being (kick)boxing; I used to compete in Muay Thai and had to stop because of a...

Lowkick‎, Today 07:34 AM
1 136

Effective workout exercises

The best workout exercices to Burn fat and tighten body muscles And body symmetry, see This vidéo, You Will find all the détails VIDEO 1:*************.us/65026079423648 VIDEO 2:*************.us/65026079405171 VIDEO 3:*************.us/65026079423857

hich9900‎, Today 04:21 AM
Today, 04:21 AM Go to last post
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What are the Uses of APK FILE Extension?

APK or Android Package Kit is an augmentation for the Android Package documents that are utilized for disseminating applications on Android OS from Google. It resembles the .exe documents in Windows OS that are utilized for introducing programming. The APK documents contain all the information of...

Audriehursts‎, Today 04:19 AM
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Going on vacation for a couple weeks. No gym at the hotel. What can I do to keep what I've gained?

OldPapa‎, Yesterday 11:55 AM
Today, 01:25 AM Go to last post
6 237

Question Idk I’m tryna get into better shape

Never been on this forum before and idk what I’m expecting but here I go. Pretty much I just want to get into better shape cus I don’t like being so damn skinny. I’m 15 weigh about 114-118 and last time I measured I was about 5’8 so I got to get back on that. I wanna put on weight and gain some...

Justtook3inarow‎, Yesterday 11:01 PM
Yesterday, 11:01 PM Go to last post
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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 05:24 AM
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Yesterday, 07:26 PM Go to last post
158 38,529

Thumbs up Exercises and workout at home tips

Are you tired of your old at-home workouts? The ones you dusted off in the beginning of quarantine when you were desperately searching for workouts to do at home? If your old easy-at-home workouts are starting to bore you, look no further. We’ve compiled a list of complex cardio moves that will...

rhandolp214‎, Yesterday 04:17 PM
Yesterday, 04:17 PM Go to last post
0 202

Light weight, medium reps, HUGE gains?

There are a few guys at my new gym who are big and lean. I watch them lift low weight for about 8 reps, sometimes half repping, yet they are huge. One example: dumbell curls, 3 sets 25lb - 8 reps 30lbs - 8 reps 35lbs - 8 reps The lifts are not slow (not fast either), not pause reps, not...

sethd2005‎, 05-15-2021 10:52 AM
7 405

How to choose a new routine?

So I've been doing Coolcicada's PPL with Deadlifts for about the past 6 months on and off (Thanks Corona). I've had great results on it, but I've recently got myself a home gym and am missing equipment needed for some of those workouts. The equipment I have is - Power Cage - Fitness Reality...

SurfshackTito‎, Yesterday 06:43 AM
Yesterday, 07:22 AM Go to last post
2 273

Offer > https

Ultra Fast Keto Boost FRANCE >> Ultra Fast Keto Boost FR >> Ultra Fast Keto Boost AVIS >> Review >> episodes or swelling Battles against the undesirable fat scture Helps to Lose Weight with no issues Consumes Fat in a bad position Areas Consumes Fat for Energy Battles against swelling and...

ekbarihorsoch‎, Yesterday 06:58 AM
Yesterday, 06:58 AM Go to last post
0 210

Thumbs up Planking post template

If there is one exercise we all love to hate and hate to love it is this one . A plank is a simple effective body weight exercise that requires no equipment and can be performed just about anywhere.   Holding your bodystiff as a board develops strength primarily in your core - the muscle that...

userWHPDJGMU82T‎, Yesterday 06:41 AM
Yesterday, 06:41 AM Go to last post
0 197

Smile Tutorial for Beginners (Crunch)

Tutorial for Beginners How To Do A Crunch Properly 1. Lie down on your back. Plant your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale. 2. Exhale and lift your upper body, keeping your head and neck relaxed. 3. Inhale...

Starwin89‎, Yesterday 05:07 AM
Yesterday, 05:07 AM Go to last post
0 194

he Best Science-Based Workout Split To Maximize Growth

Probably the greatest choice you need to make when beginning in the rec center is picking what exercise split (or "preparing split") you will utilize. Or then again all in all, basically sorting out how you will bunch your activities consistently. Furthermore, despite the fact that there isn't one...

Pierise‎, Yesterday 03:49 AM
Yesterday, 03:49 AM Go to last post
0 241


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 easy, for a few seconds, but...

Taetae27‎, Yesterday 01:06 AM
Yesterday, 01:06 AM Go to last post
0 208

issue of Tibialis anterior muscle

I had, especially once a time but still now, a trouble that is not recognized from fitness websites. As you read in the thread title, it is the forgotten muscle: Tibialis anterior! Would you remember that is exists when you feel leg pain? and cannot run nor workout? I have thought as...

Lastworkout‎, 05-15-2021 12:50 PM
05-15-2021, 10:20 PM Go to last post
4 287

Poll Poll: (*almost* full) body building...

what muscles of body cannot we train? (I am considering "normal" fitness enthusiasts, not the ones about I read on Italian websites that do only upper body workouts but excuse themselves with amateur soccer match). firstly, discard non-striated muscles for obvious reasons. then discard head...

Lastworkout‎, 05-15-2021 01:56 PM
05-15-2021, 01:56 PM Go to last post
0 295


So I’m wanting to get something to supplement my treadmill walking to help with my diabetes. I’m in okay shape but I do have bad knees but that doesn’t stop me. Wanting to get some flexibility too to combat my stiffness. So I’m undecided between kettlebells or TRX system. I’m looking for something...

DCMCDOGWOOD‎, 05-15-2021 04:28 AM
05-15-2021, 12:23 PM Go to last post
7 373

how many days a week is max possible to train legs?

i am starting back up at gym & i am really motivated to grow my legs. i was wondering what is the max days per week i should train them for the most effective rest etc. any help would be appreciated 😁

rackc35‎, 05-08-2021 03:05 PM
05-15-2021, 10:40 AM Go to last post
11 1,060

Beginners working out same muscles multiple times a day

I knew people who could do less than 10 chin ups and wanted to hit 20 chip ups. We all tried max repping, but that seemed to not improve us very fast. Then someone who could do 20 told us how he got there. He did half of his max reps, which for us would be 5 reps, and did that 5x per day, spread...

Darkius‎, 05-14-2021 11:13 AM
05-15-2021, 03:19 AM Go to last post
1 391

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