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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
213 Pages
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6,385 839,898

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
22 Pages
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Yesterday, 01:30 PM Go to last post
656 877,683

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
94 Pages
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2,807 688,909

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
28 Pages
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11-09-2018, 12:35 AM Go to last post
827 373,347

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
19 Pages
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11-07-2018, 06:19 AM Go to last post
547 315,173

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
2 Pages
1 2
10-10-2018, 10:31 AM Go to last post
45 46,458

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 1,950,064

Question Why there is so much advice on so many sets? While the Science says otherwise?

I visit and read mostly scientific researches, not the forum so much. ALL the research (okay I may exaggerate a bit) say that in order to gain mass/muscle 2 sets per body part a day are enough. You can even gain with just 1 set a day if you lift heavy. 5 sets per week per body part is the ideal....

Dazzling‎, 11-11-2018 10:01 AM
7 Pages
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Today, 10:44 AM Go to last post
200 2,828

Shortcut to Shred (Supplement Help)

Hey, I am currently on StS, week 1 day 1. However, I came across a question. To all those who know the program, it assumes that you train in the afternoon, but I don't. What do I do pre/post workouts? Do I overlap the supplements I take in the morning or not? I eat breakfast before I...

James8862‎, Yesterday 01:46 PM
4 125

Time to switch program? (FIERCE 5) (PIC)

Hi. I’ve been using Fierce 5 for a year now. Should i switch program now or keep using it? I’ve been using almost the same weights on most exercises for a long time. Maybe I should have changed program a long time ago. Pic in avi.

JorneBrah‎, Today 10:13 AM
Today, 10:37 AM Go to last post
4 26

Looking For A Workout Routine / Nutrition Plan

Hey folks. I just turned 40. At times in the past (before pec injuries derailed me) I had a respectable bench at 330 on 6’3” 175-190 lb. frame. It has been eight years since I have been serious in the weight room. I gained weight (bad weight) all the way up to 238 lbs. But being on the verge of...

JohnRobert78‎, Today 07:57 AM
2 84

CMA Awards CMA Awards 2018 2018 CMA Awards CMA Awards Live Country Music Association Country Music Association 2018 CMA Awards Live Stream CMA Awards Live online CMA Awards 2018 Live CMA Awards 2018 Live Stream

cmalivetvs‎, Today 09:48 AM
0 8

Running Training req. for help

In addition to my PPL style routine, I want to incorporate running to help my overall conditioning. My number one goal for running is to have an 18 min 3 mile time. (Inb4 its required for the Marine Corps MAX PT score, I might join) Lower in importance is a supplement to my strength training,...

DumbBarBell145‎, Yesterday 08:16 PM
Today, 09:20 AM Go to last post
4 116

First Time Weight Lifting And It Was Hard.. Feeling Ashamed

Howdy folks, A bit of background on me: 26m, 6'0, 250lbs. About 6 years ago I lost over 100 lbs and went from ~310lbs to 190lbs. In any regard, a few years of a bad relationship, combatting an eating disorder and overall poor choices, I gained about half back. Today was the first day I've...

CoryARamirez‎, Today 01:28 AM
11 244

Starting cut.. Confused, need help.

ok guys, me again. I've been advised on here to cut. I've been on a lean bulk for just over 2 months on fierce 5. Happy with the results, gained 6lbs in weight in those months. If it was up to me I would of just upped the calories even more lol, but I want to do what's best and as advised.. i'm...

needgains1024‎, Yesterday 06:39 AM
5 188

Getting better abs during bulk?

Alright guys hear me out. Im very well aware that spot training is a myth and that u can't lower fat in a certain section by training that muscle, but if during this lean bulk I were to workout muscles around the midsection especially hard wouldnt it stretch out the fat around the abs more and thus...

Maxbab24‎, 11-11-2018 02:10 PM
Today, 07:07 AM Go to last post
7 367

Squatting Lower Back

When Squatting I feel pressure/pain or whatever you want to call it in my lower back, like i'm using it a lot, I have a training partner and he doesn't feel his lower back while squatting, What am I doing wrong or am I not doing anything wrong? Thanks

fitmon1‎, Yesterday 04:40 PM
Today, 06:53 AM Go to last post
3 142

My PPL Programme, What do you think?

Push - Flat Barbell bench press 1x warmup set ->4x working sets 5reps max (5/5/5/5) - Smith +45 Incline bench press 4 sets -> 12/10/8/6 - Close Grip DB press or Incline DB press 4 sets -> 12/12/10/10 - Cable fly 4 sets -> 12/12/12/12 - OHP or Smith seated OHP 1x warmup set followed by 4...

Przepi‎, Today 06:48 AM
Today, 06:48 AM Go to last post
0 86

What do you think about this full body workout?

3 times a week: With lighter weights: 1 exercise for triceps: 3 Sets 15 Reps (rest 150 sec) 1 exercise for biceps: 3 Sets 15 Reps (rest 150 sec) (+ barbell curl 2x8 in the end of workout) 1 exercise for deltoideus 3 Sets 15 Reps (rest 90 sec) Heavier weights:

builda123‎, Yesterday 06:27 PM
28 359

Missed some workouts

Missed a week of workouts of fierce 5 because I was sick, I wasn't lifting progessively yet just being on like 50% of my perceived max and trying out the form so I guess it won't be that big of a deal? This week will I start again but last workout I did was workout A, a week ago, this time I will...

fitmon1‎, Yesterday 11:28 PM
5 167

Advise to start bulk or fat burn

Hi, My aim is to grow bulk. Want advise to start bulking program or fat loss program. I am 43 Years old 81.5 Kg weight 22% body fat I workout 4 times a week.

nazashab‎, Today 02:54 AM
1 121

Exclamation My arms and shoulders have not grown at all!

I have been training for about a year and half now and I’ve seen somewhat size everywhere else but my arms and shoulders, I feel as though they are my hardest place to gain mass in, I’ve been eating enough and trying hard but I don’t see any difference! I’ve never been more frustrated with myself😕...

anthonyp54951‎, Yesterday 09:22 PM
13 199

How to Keep The Weights Moving Up?

Hi all, Let’s consider the example of machine bench press. For example, I can do 3x8, 20 lbs and I want to add next weight. I can use the following ways: 1. Add set - 4x8. After that, I can add weight and return to 3x8 2. Add reps – 3x10-12. After that, I can add weight and return to...

alserkod‎, Yesterday 08:25 AM
Yesterday, 10:29 PM Go to last post
3 273

Post Can someone help me?

I’m a 15 year old boy, and my bench max is 165, squat max is 315, deadlift is 275. I have been plateaued around this weight for 7 months now and I am trying to break it because I haven’t regularly been going to the gym. I’m 5’7 and 161 pounds. I was wondering if the regular 5 by 5 strong lifts...

bryanjeon12‎, Yesterday 11:37 AM
Yesterday, 10:24 PM Go to last post
7 178

Can you critique my programming (working around lower back pain)

Strained lower back, sports med doc said I can keep working out but no back squats, front loaded hip hinges, and OHPs. Basically any movement where a lot of weight could potentially compress or be borne by the lower back. I had been doing Fierce 5 and I really like the program, so I'm thinking of...

oelo04‎, Yesterday 08:12 PM
Yesterday, 10:00 PM Go to last post
3 122

Powerlifting strength gains had stopped coming need help.

Ok I am 15 years old and weigh 190-200lbs. So far I squat 210lbs and bench 200lbs and deadlift 325lbs. I have being doing 5x5 followed by a 3x1 for all of these lifts and have made really good gains in the past but know my gains are not coming the way they used to. I have being doing this every...

Buffasorusrex‎, Yesterday 03:02 PM
Yesterday, 07:10 PM Go to last post
7 209

Help Me Structure My Deload

I have neglected a deload since Memorial Day weekend, that was my last one. I follow a 5/3/1 PPl program and my main lifts are starting to stall. I have yet to hit a wall on the main lifts (bench, ohp, squat, and deadlift), I have always hit the + sets with more reps than prescribed, but the past...

AntM1564‎, Yesterday 05:42 PM
Yesterday, 05:46 PM Go to last post
1 101

Looking to Bulk, need a split routine and advice

Im 20 years old and have spent the last 5 years competing and training in kickboxing and boxing, Over the last few years i became very lean at single digit body fat and fluxuate between 145-150 pounds. I want to put on mass, but i have never bulked before. I do plenty of cardio and conditioning,...

TonyJNav‎, Yesterday 04:55 PM
Yesterday, 05:01 PM Go to last post
1 124

Not where I want to be

I’m new here. I’m 30 years old 5’10 and 207 pounds. I’ve been exercising for like 10 years but never with direction. First 5 years I worked out to stay lean and cut. 6th year I went on a bulk where I got good size and big arms but then I got tendinitis on both my medial epicondyles. I had to do...

WinterBro‎, Yesterday 09:57 AM
Yesterday, 04:46 PM Go to last post
22 312

Cardio before weights? Am I slowing my progress?

Hi, I'm new to the forum and this is my first thread. Bit of background: I've been on off the gym for periods for the past 8 years(I'm 25), I was doing a similar routine for 6 months a year ago then started going in June this year 5/6 days a week until present with one month out in September...

Keelang‎, 11-10-2018 01:33 PM
Yesterday, 11:59 AM Go to last post
10 288

One week break from my Fierce Five Routine

So I’ve been bulking since the beginning of August and I’m making nice gains. Well this week I’m low on funds and can’t buy all of the essential foods I usually get for my bulking diet. Would it be a bad idea if I took a break from my normal routine for just one week and just had fun messing...

JorgeDeBano‎, Yesterday 11:46 AM
Yesterday, 11:51 AM Go to last post
1 127

Will this weird split be effective? Please help

Monday - chest/shoulders Tuesday - back Wednesday - rest Thursday - legs/shoulders Friday back/biceps Saturday chest/triceps Sunday - rest Appreciate the help and i am open to suggestions

Espensoemme‎, 11-11-2018 11:11 AM
Yesterday, 11:38 AM Go to last post
18 395

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