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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
172 Pages
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5,140 661,216

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
23 Pages
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Yesterday, 02:38 PM Go to last post
670 222,213

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
86 Pages
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02-19-2018, 01:37 PM Go to last post
2,565 585,095

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
17 Pages
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02-16-2018, 02:33 PM Go to last post
502 210,230

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
21 Pages
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02-14-2018, 12:13 PM Go to last post
626 765,532

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 1,700,751

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 09:12 AM
05-19-2014, 09:12 AM Go to last post
0 52,815

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 12:50 PM
5 Pages
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Today, 11:02 PM Go to last post
140 4,541

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 09:42 PM
7 Pages
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Today, 10:59 PM Go to last post
209 8,082

Looking for Bi's/Tri's suggestions

I was hoping to get some suggestions for a good workout routine for bi's and also one for Tri's. I know all the basic moves but i guess I am looking for ideas to really focus on the different muscle groups. Tri's- Rope extensions Single arm reverse grip extensions, etc etc Bi's- Barbell curls,...

mariusz09‎, Today 12:40 PM
6 143

Leroy Colberts Opinion On Muscle Building... I disargee

"If you’re damaging the muscle tissue more than it can recover from, you won’t grow” Colbert says this a lot in other word high volume training more than 12 sets for a muscle a workout is overrated. Obviously he was a very pro full body guy and didn't believe in the whole split training where you...

cthunder0‎, Today 09:33 PM
1 107

Which one should i follow?

Hello , I'm George. 179cm 81kg. I've decided which program i want to follow and that's Vikings The Upper/Lower Split (4 days ) or The Upper/Lower/Pull/Push/Legs Split (5 days). I've read many articles and threads and they say that we can train 4 days a week , rest the other days and see better...

GeorgeSp‎, Yesterday 06:43 AM
Today, 09:37 PM Go to last post
8 192

workout to lose weight for people without access to weight training ?

hi , my name is Daniel from Indonesia , I am 168 cm (5,5) and 100 kg (220 pound), I've been looking for a workout program for overweight people with asthma and also I' ve dislocated both of my shoulders , I cant run because of my bad knees and also swiming is out of option because people dump...

Dwaluyo‎, Today 08:45 PM
Today, 09:20 PM Go to last post
2 77

dvd decrypter

I'm looking for the best free DVD decrypter to rip all my DVDs and convert VOB files to any other formats.

marrryyy‎, Today 07:40 PM
3 51

"Fierce 5" Comprehensive Program List

I began designing the "Fierce 5" series because I wasn't completely satisfied with the majority of 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 nearly all of them lack what I’d consider proper...

davisj3537‎, 07-08-2014 08:03 PM
230 Pages
1 2 3 4 5 ... 230
Today, 09:11 PM Go to last post
6,892 1,008,951

Reversing my workout

So I normally start out with OHP then go into my back workout which is all pull obv then go into my tricep workout which as alot of pressing like Close grip pushups and dips, I just feel like this will be better for my tris doing it after my OHP but my back workout is a lot more intense so I'm...

cthunder0‎, Yesterday 03:01 PM
Today, 08:22 PM Go to last post
4 178

Can you out train genetics? Bring Up lagging muscles?

So obviously everyone has a lagging or a stubborn muscle due to genetics, like how some people who train arms maybe once a week & have big arms compared to others who have to train arms 2-3 times a week to have bigger arms, anyways I feel underwhelmed with my Biceps considering how much volume and...

cthunder0‎, Yesterday 09:29 PM
Today, 08:13 PM Go to last post
8 237

Beyond Brawn warm up sets and rest period ?

I'm 37 years old, used to do a lot of barbell training in my teens/early 20's, got out of it for about 15 years, and started a primarily body strength training program a little under 2 years ago that consists of pull-ups, chin-ups, handstand push-ups, push-ups, parallel grip dips, inverted rows,...

dummkauf‎, Today 08:08 PM
Today, 08:08 PM Go to last post
0 75

Alternating Exercises For Muscle Groups KILLER

So tonight I wanted to spice my Back/Triceps Workout 6 exercises for each instead of doing back completely first then finishing off with my triceps, I decided to alternate triceps exercise to back exercise & oh my I could tell a difference I was sweating and out of breath between sets like a mf...

cthunder0‎, Today 07:42 PM
Today, 07:42 PM Go to last post
0 84

Question Critique my Routine! Intermittent Fasting / Lifting 3x a week. What do you think?

Hey guys, I've been transitioning back into the lifting world after a 2 year hiatus. I hope to continue with this as a permanent lifestyle, however I do have some short term timeframe goals... I have a wedding I'll be a part of in 8 weeks, and then some summer events that I want to be in decent...

ThaPizzaGuy‎, Today 05:02 PM
Today, 07:18 PM Go to last post
3 119

Going to start bodybuilding at 33 (a cancer survivor)

Hi Friends, I'm always a big fan of bodybuilding. I just started training. My thyroid glands are removed due to enlarged gland because of non-hodgkins b cell lymphoma and I'm in synthroid(levothyroxin) now which I have to take for the rest of my life. The doctors said that my cancer is...

jawaharks‎, Yesterday 08:56 PM
Today, 07:08 PM Go to last post
3 241

Sets/reps for bulking up

I am a little up in the air about what rep/set routine to use when trying to increase my size. Should I pyramid up with 4 to 5 sets and 6-8 reps or 3 to 4 sets with 12 to 15 reps? More? Less? Need some help please. Thanks

mariusz09‎, Today 12:42 PM
Today, 07:05 PM Go to last post
3 135

Dadbod be gone! SOS

Hello anyone and everyone, My name is Mark and I'm posting to gain a little insight, inspiration, and direction to getting back into it! I am 29 years old, 217lbs, 5'10". I have a moderately overweight athletic build, which definitely needs improvement. I work a desk job everyday, so I am...

markuzaureliuz‎, Today 07:38 AM
Today, 06:47 PM Go to last post
2 113


Without interpreting everything myself (unable to do so...) does anyone know of a program here (or elsewhere) that focuses on big 3 strength gains + bodybuilding? Or is it an either or kind of thing...?

kwong486‎, Today 11:32 AM
Today, 06:41 PM Go to last post
4 126

Putting together your own program (5 day split)

Hi, I started training 6 months ago with a personal trainer and he used to put my gym program together. Initially we started off with 4 days a week, (Push, Legs, Pull, Legs) and he would change my program every two weeks. About 2 months ago he put me onto a 5 day split of Legs, Chest, Shoulders,...

Rick187‎, Today 06:10 PM
Today, 06:38 PM Go to last post
2 101

Question Bowflex workouts

i have purchased a second hand Bowflex i work 12 hours a day so i walk to work and home a total of 6.2 miles the work out on the Bowflex for 1.5 hours . my questions is has anyone ever use a Bowflex, and seen great results. As Bowflex claims. I believe after a week i can tell a difference in some...

RADAR.IRAQ‎, 06-26-2009 10:48 PM
Today, 06:33 PM Go to last post
3 534

Any advice appreciated

Hi guys, I'm new to this forum I've never actually posted online about this but I am super frustrated with my situation. I'm 6-2 220 pounds and I look thin but my stomach and sides are incredibly flabby. I would like to be around 185 pounds. Ive tried intermittent fasting, cutting out wheat, etc...

Curtis1011‎, Today 05:22 PM
Today, 05:37 PM Go to last post
4 91

Strong Six...full body, upper/lower and PPL set up

I'm sure a lot of you know me. Noobs don't...long one member, frequent poster...retired combat Marine( 4 deployments to Iraq 03,04,05,06), form pain killer addict. Currently working as an Union Ironworker building America...been lifting pretty much since I was 13...not serious until a few years ago...

Jasonk282‎, 09-05-2016 06:06 AM
Today, 03:15 PM Go to last post
5 763

Question How do you know when to move on from Starting Strength?

I've lifted weights for the past several years and haven't really made significant gains in terms of how much I can lift. I started doing Starting Strength a month ago and have increased the weight I can lift quite a bit. I'm bench pressing 204 lbs, squatting 259 lbs and deadlifting 325lbs. How...

KrnxMan86‎, Yesterday 02:09 PM
10 290

How is my workout routine

hi all . been lifting for a year and 1 month now. started at 86 kilos, dropped down to 64 in around 11 months, started bulking a couple of months ago. weighing around 67.5 at the moment been seeing decent strenght gains since i started bulking . also added around 3 kilos in the last 2...

Paulcalugar‎, Today 02:14 PM
0 90

Absolute beginner needing assistance

I'm 16, a bit under 6 foot and my weight is 165lbs. My goal is to get stronger but the priority is to gain muscle and loose enough fat to where any muscle I do gain will be visible in a short amount of time. I have never even been to a gym before and would not know what to do if I went to one so am...

GregM0707‎, 02-18-2018 06:15 AM
Today, 02:03 PM Go to last post
4 221


So I’m plannning on changing up my routine. A full body workout Tuesday, Thursday and Saturday consisting of: Bench press Overhead press Seated Rows Dips Pull-ups Squat Deadlift

reignman76‎, Yesterday 11:04 PM
Today, 01:38 PM Go to last post
21 479

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