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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 08:53 AM
265 Pages
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Yesterday, 07:34 AM Go to last post
7,923 1,166,018

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
32 Pages
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11-30-2019, 11:57 PM Go to last post
940 644,693

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
99 Pages
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2,942 907,504

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
23 Pages
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11-11-2019, 05:58 AM Go to last post
665 535,144

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
23 Pages
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10-29-2019, 11:49 AM Go to last post
681 1,092,155

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
3 Pages
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09-06-2019, 01:41 AM Go to last post
72 165,883

Sticky Thread 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
11-21-2018, 08:29 AM Go to last post
0 46,138

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 2,352,896

Simple volume ramped BB routine

This is a 6 day volume ramped routine designed for intermediate+ mass gain. Be sure to read the notes below. Rotation - 3 day cycle repeated with minor variations Barbell bench (3x5) (0) Pendlay row (3x8) (0) Lateral delt (2) EZ bar curl (2)

SuffolkPunch‎, 01-03-2019 03:14 AM
2 Pages
1 2
Today, 07:28 AM Go to last post
37 4,908

I am failing upward on the scale. Can you help me understand this?

So as some of you know I am doing a drastic recomp with hours and hours of very high resistance cardio (sometimes I am in the gym for 3 hours) basically every single day and eating quite lean/minimal. I am doing some lifting too. How can my bodyweight be going up? I don't understand it. What...

peterm28‎, Yesterday 03:07 PM
Today, 07:06 AM Go to last post
17 492

how about push-pull-legs-push-pull 5 days split ?

Hi I hate to workout my legs more frequently abecouse it needs more volume like 24 and above sets in single workout to feel the pump and results and I can't double this number by add extra leg day I tried many splits full body for months PPL 6 days for years UL for year and half Bro split...

fajfaj‎, Today 04:28 AM
2 118

How does my program look?

Focusing on the bench and arms. The compound lifts are all from Greg Nuckols' 28 programs. Running the 3x a week intermediate program for bench(medium volume version), 2x a week int program for squats, 1x a week OHP intermediate and 1x a week deadlift. I know that it is a little heavy on the...

nikola1808‎, Today 06:47 AM
0 50

My trainer says I am a pussy for using gloves. Is it true?

I have personal training at my local gym. I have been doing it for over a year now. During each session I will use half finger gloves. I use them to protect my hands and to give me more grip. I find that if I dont use gloves then I have trouble holding onto something heavy for a long time. My...

hhavas‎, Yesterday 06:59 PM
13 434

Need help modifying workout routine because of pain

I need help modifying my workout program (Fierce 5 with substitutes), because of back pain. I got the backpain either because of deadlift, or barbell squat, or lat pulldown or a combination of them, about 1-2 weeks ago. Currently doing anything where I have weight above my head hurts, meaning...

Davidtrains‎, Today 06:10 AM
0 66

Routine guidance and tips

Hey, I’m currently doing PPL rest, then repeat. I quite like the split, but I’m just wanting some general feedback on the below. I am open to a new split too, let me know your thoughts. I’m also looking to start focusing on strength too. Push: Incline dumbells 3x 8 – 14 reps Overhead...

Mattmv123‎, Today 05:31 AM
Today, 05:31 AM Go to last post
0 70

Making all sets "drop sets"

Does anybody else do this? I do this in all my sets because it feels like I can't hit/work the muscle fully if I don't. For example if I'm chest pressing, I start at 100lb, do as much as I can (until failure ~12 reps). Then drop it to 80 do again about as much as I can (~8 reps). And then...

Kasim7‎, Yesterday 12:07 AM
Today, 05:24 AM Go to last post
25 773

Routine focused on glutes and lower body - looking for feedback.

Sorry in advance for a long post.... A bit of background - I followed an upper/lower 4-day per week split for quite some time. Started getting really bored with it and felt like my upper body was responding more than my lower body. I posted in the female section around the summer time and got some...

fitfanatic123‎, Yesterday 12:25 PM
Today, 04:49 AM Go to last post
1 277

Smile Hey guys, would you check my new workout routine?

I have been following All pro and it has been very great. However, as I progress, I realized that it would be better for me to hit the gym more often as I sometimes tend not to go to the gym after having rest days. So I came with my split workout routine but as I am still a beginner, I want to...

whals9303‎, Today 04:20 AM
Today, 04:20 AM Go to last post
0 91

NASM's OPT model - applying it in practice for novices

Hi, I'm studying to get my personal training certification through NASM. I have a CS/data science background and I'm interested in designing and building a fitness application that optimizes and personalizes bodybuilding and conditioning needs. Yes, I realize there are a few of these out there...

Ctiger06‎, 12-12-2019 09:21 AM
Today, 03:52 AM Go to last post
11 701

what is the best free intermediate program?

what is the best free intermediate program? and where can I get it?

NoNodyFat‎, 12-12-2019 07:27 PM
Today, 12:11 AM Go to last post
4 566

Exclamation Struggling to start cutting 😪

So I've been on a bulk for quite a while now and struggling to lower my calories again cuz I want the food 😅 even if I burn off more I still wanna eat more. Anyways I don't mind it though cuz Ive been maintaining or like fluctuating within 1kg this past month and Ive been loving the gains...

content1234‎, Yesterday 02:22 PM
Yesterday, 08:03 PM Go to last post
1 289

Thoughts on my Upper/Lower routine?

Hey everyone, I've been trying to optimize my routine and was wondering if I could get some input I'm running it 4 days on, 1 day off, repeat. I work 7 days a week so time has always been a factor for me. My goal is Strength and Hypertrophy. Upper 1 - Pause Bench 5x5 Pendlay row 5x5...

Eloquence‎, 12-11-2019 04:15 PM
Yesterday, 06:47 PM Go to last post
5 826

Mind Muscle Connection vs Progressive Overload

Excellent video here from Joe Bennett for people still confused on what to focus on. Cliffs: -Both are important -progressive overload is pointless if your form is complete **** -mind muscle connection is...

jk202‎, Yesterday 10:18 AM
Yesterday, 02:24 PM Go to last post
1 334

What Am I Missing?

Look, I’m a strong dude. 19 y/o, 6’5” 240, benching 300, squatting 380. But I look at some of these collegiate guys, like football players. How are these dudes squatting 700 pounds, cleaning 405, that kind of thing? I eat pretty damn well too, I just can’t pick out what it is that I’m not picking...

Titan127‎, Yesterday 12:48 PM
Yesterday, 02:15 PM Go to last post
1 288

Red face How do you get exercise while working at the office every day ?

I’m asking this question because I gained a bit of weight from nearly 15 years at the office. I also suffer from backpain and neckpain. I’m already using a height adjustable standing desk and trying to do exercises for the neck and back. I would like to hear about your solutions to avoid...

RonRunner‎, 12-03-2019 02:24 AM
Yesterday, 02:01 PM Go to last post
9 878

Wrist extensions plateau

I have been directly training my forearms for ~3 months, 3x a week, 12 total sets, 15-20 reps, as lower reps cause wrist pain. And I cannot increase the weight on wirst extensions for good. I have stalled on the same weight for a few times, obviously took a deload. Usually I cannot increase the...

HeMB‎, Yesterday 01:56 PM
Yesterday, 01:56 PM Go to last post
0 239

It's been 7 years

Hi there, I'm a 5'8'' (178cm) Asian weighing 185 pounds (that's 85kgs). First time posting a thread here or getting any workout advice. TLDR: Been working out for 7 years, moderate gains but stumped growth after first two years. Please review and critique my program. I started working out...

benedictuskim‎, 12-12-2019 01:55 AM
Yesterday, 12:18 PM Go to last post
3 701

Arrow PPL: High Reps vs Low Reps?

I'm in a bit of a pickle right now because I'm creating a PPL routine but I'm hesistating between these 3 scenarios: For compound movements: - Only low reps / heavy sets (Eg. 3x5 for bench, squats, deadlifts, OHP) Benefits: Better strength gains, easier progression? Increase weight 2.5kg...

905letters‎, Yesterday 05:27 AM
Yesterday, 11:30 AM Go to last post
5 424

Upper-lower split critique

Hello guys, I am aware of all the solid programs out there but I thought Id try and make one. Would appreciate any feedback on muscle imbalances or other considerations that can be improved on. Thanks ma dudes! Upper A Flat bb bench 3x5 Iso row 3x8 Push jerk (or any other dynamic barbell...

2canmadman‎, 12-12-2019 08:09 PM
Yesterday, 09:47 AM Go to last post
4 472

Critique/Improve my workout plan (Greyskull LP)

My goal: Build Muscle and get big - I am currently stick thin. Daily Caloric Intake: 3,000 My program: Greyskull LP Day 1: 3x5 Overhead Press / Bench Press 3x5 Chinups / Barbell Rows

Tsokolate‎, 12-12-2019 01:50 AM
Yesterday, 08:18 AM Go to last post
3 648

Is it too much of cardio?

Whenever I hit the gym, I'll make sure I run/walk 5+ km and whatever above is bonus, I'm trying to lose weight. Today while I was running past 5km, I was told that it is too much and I should stop. Since I had no idea what I'm doing, I accepted and stepped down. So is it ok to hit 5km on...

VigneshSP‎, 12-12-2019 12:04 PM
Yesterday, 02:46 AM Go to last post
4 587

Out of curiosity, what it is like for pro bb's a few days/weeks out from contests?

This question is not directly related to me, I'm not a bodybuilder, I'm natty except creatine, and I'm doing mostly cardio trying to get a very cut body. (Am far from it.) I'm going down from 16% bodyfat and psychologically am finding it is getting harder to have the same emergy level as I go down...

peterm28‎, 12-12-2019 07:31 AM
12-12-2019, 06:02 PM Go to last post
2 661

Possible New workout plan

I have recently hit a plateau and look to potentially change my workout routine. Originally my schedule looked like this Monday- Chest shoulders triceps Tuesday-back biceps Wednesday-off Thursday- Chest shoulders triceps Friday- back and biceps Saturday- legs Sunday- rest I saw really good...

fchac06‎, 12-11-2019 10:52 AM
12-12-2019, 05:50 PM Go to last post
4 849

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