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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
263 Pages
1 2 3 4 5 ... 263
7,875 1,136,376

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
1 2 3 4 5 ... 99
2,942 883,706

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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11-14-2019, 08:31 PM Go to last post
939 617,712

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
665 511,111

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
1 2 3 4 5 ... 23
10-29-2019, 11:49 AM Go to last post
681 1,068,856

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
1 2 3
09-06-2019, 01:41 AM Go to last post
72 151,648

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 40,264

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 2,320,597

Confusion Switching to PPL After 10 Years of Bro Splits

I've been working out stupid for years. I couldn't understand how anything could be better than dedicating an entire day and 1 hour hard session of a single muscle group. No understanding of protein synthesis or just plain old overworking. I've committed this week to a new PPL starting this past...

iamunix‎, Today 05:51 PM
Today, 05:51 PM Go to last post
0 11

Bulk or Lean Bulk?

My goal is to hit a 315 power clean and 600 deadlift at around 185lbs, then lift 1x a week to maintain and spend the rest of my time on MMA. Maxes are 385 squat, 235x5 bench, 470 deadlift at 195lbs after 13 months of lifting. About 4 of those months were wasted trying to cut or missing weeks from...

mobp‎, 11-12-2019 01:37 PM
4 510

How is this Greyskull variant?

Hey guys - I'm a ~165lb male, 5'8, 31yo, been lifting seriously for a year or two....been mostly doing Greyskull and occasional stints with the Reddit 6 day/week PPL routine, but Greyskull is a lot easier for me to stick with (time-wise and exhaustion-wise). I'm not sure if I'm technically still...

nickcdj‎, Today 04:58 PM
Today, 04:58 PM Go to last post
0 59

Move to intermediate program from beginner?

Hi All, I've been doing fierce 5 beginner for almost 3 months. My current lifts are: back squat-350 lbs 3 sets of 5 bench- 245 lbs at 3 sets of 5 front squat-235 lbs 3 sets of 5 OHP-140 lbs at 3 sets of 5 pull ups- 3 sets of 12 RDL- 235 at 3 sets of 8 (not too difficult)

onthepianoroad‎, 11-16-2019 03:19 PM
Today, 04:27 PM Go to last post
7 844

Starting "Rise and Grind" Tomorrow!

Tomorrow I will be starting Rise and Grind program created by Marc Megna and Vernon Davis and was wondering if anyone else was starting tomorrow or would like to create a accountability group. Below I will leave some information on me and some of the supplements I will be using during the 6 weeks....

irvinhuntiii‎, 09-11-2016 07:03 PM
3 1,692

18 months with no progress

Like title says, I’ve been training for a little over 18 months now and have seen little to no progress as far as muscle size. I’ve gotten stronger and gained some fat from eating 6 meals a day but I look like ****. I count calories and macros. Train as hard as I can. I have worked out with a few...

KClay13‎, 11-17-2019 05:25 PM
Today, 03:50 PM Go to last post
22 953

Question Can small guys get "big" from lifting light weights?

Hey guys, I've been doing the 5x5 stronglifts program for about a year now and haven't noticed much difference. Each time I am going to the gym, I am lifting as heavy as I can for my 5 reps on each exercise (squats, deadlifts, overhead press, bench and weighted pull ups broken into 2 days.) I...

jackotheclown‎, Today 02:07 PM
Today, 03:44 PM Go to last post
6 194

Thumbs up How many and what warms do you guys do?

Hello Guys, I have been training consistently the best I can for around 6 months and have done SS, fierce 5 novice and am now doing out alpha's novice program. My question is what warms ups do you guys do? Do you just do for example 1 warm up set of bench before lifting your maximum load for x...

fattofame3‎, Today 01:58 AM
Today, 03:38 PM Go to last post
11 410

Looking for a higher rep, lower weight program

I've been running Strong Lifts 5x5 for about 1.5 months. I have a labor intensive job that's interfering with my workout. Thinking about trying something with a little less intensity and a little more volume. Would the SL program coupled with a different set and rep scheme be good? Something like...

johnnypotseed‎, Yesterday 12:49 PM
8 585

Are these considered broscience now? (srs)

Aight brehs I've been out of the game for a few years and am kicking back into heavy lifts again. Feels like every few years, all of the past strategies are considered broscience that don't work. SO. Ima just list them out, and y'all tell me what actually was true all along, and what straight up...

thebeginning88‎, Today 12:38 PM
5 194

Upper lower mixed rep ranges

Does anyone here do a upper lower, push pull, or different 4 day split with mixed rep ranges? For example day 1 upper 3x6 and day 4 upper 3x10-15? What have your results/experience been?

paycheck‎, Today 02:35 PM
Today, 02:35 PM Go to last post
0 97

Question Mirror Fitness? Is it any good?

Morning all! I've just seen that there's a thing called Mirror fitness; basically an interactive mirror/camera which shows you live fitness classes and lets you talk to your other fitness pals and instructors. The only thing that's a bit concerning to me is the price of it all. The "mirror" itself...

KouMoz‎, Yesterday 03:10 PM
Today, 12:07 PM Go to last post
5 419

Should I continue strong lifts or join powerlifting gym?

Hello everyone, I've been doing the Strong lifts program for a few weeks and am stalling out. My stats are: 27, 5'7, 140lbs, Bench Press 185x5, Squat 190x5, Deadlift 225x5. I just stalled out for the first time this past week and not sure if I should continue the stronglifts program or join this...

teebaby323‎, Yesterday 04:06 PM
Today, 11:57 AM Go to last post
11 440

Is my workout routine good for burning fat and gaining muscle?

Also I'm 19, not 49. Idk why it says I'm 49. Hi, I am new to the forum and was wondering if someone intelligent in exercise routines could check over my workout routine below and see if it will help me burn fat and gain lean muscle? (For example I am looking more to get RJ Barrett muscle and not...

LukeC47‎, Today 11:31 AM
Today, 11:31 AM Go to last post
0 166

What do you think of this exercise plan?

I don't have all the equipment at hand so decided to use these for a while, Chest/shoulder/tricep: (2 days a week) 1: Chest: Lever Chest Press ( 2: Shoulder: Lever Shoulder Press (

Kasim7‎, Today 01:41 AM
19 474

Let's OHP 2,019,000 pounds in 2019!

All freeweight overhead presses count: standing or seated, barbell or dumbbell, strict press or push press. Warmup reps count. I'll start: 45x6 + 65x4 + 115x3 + 135x1 + 150x26 = 4,910

ECGordyn‎, 01-03-2019 11:58 PM
10 Pages
1 2 3 4 5 ... 10
Today, 10:45 AM Go to last post
296 65,733

Is it normal not to sweat a lot while weight training?

I sweat like crazy while running, usually starts after 5 mins til the end of the run, yet not too much while weight training, even though I push myself to max, I sweat just barely. Is that normal?

Kasim7‎, Today 10:07 AM
Today, 10:18 AM Go to last post
1 214

Toughts on Leroy Colbert philosophy?

Toughts on the leroy colbert era programs? Been watching his videos on youtube lately, he says to do full body workout 3sets/day per muscle groups and 8-10reps everything for "not advanced" and 6setsfor advanced, Example Squats Bench Pullups OHP Curls Skullcrushers

bassbb‎, Yesterday 09:31 AM
Today, 09:05 AM Go to last post
9 488

Thumbs up Working out consequently when missing workouts?

Hey Guys, Just had this question. Recently I have been unable to even get 3 workouts a day in a week just feeling tired from working 50+ hours across 6 days I know its not alot but the timings I work are ****. So my question is would it be ok or is it ok to make up those missed days in...

fattofame3‎, Today 02:04 AM
Today, 08:43 AM Go to last post
2 291

How much can I train everyday?

I hear all the time there is no such thing as overtraining, but I do it all the time. It takes about a month or two for me to get over trained and all my energy is drained, both mental and physical. I know what the problem is, I just don't know how to do it correctly. The problem is recovery, I'm...

0vertrainer‎, Yesterday 05:18 PM
Today, 08:33 AM Go to last post
8 461

Custom Workout Plan

Hey! I am looking for someone experienced who could create a custom workout plan for my body type and desired goals. I would be interested in some basic diet plan as well. If you want to comment saying that I could as well do it myself just don't. Let me know if you're interested! Thanks.

stachik‎, Yesterday 04:19 PM
9 391

Why would anyone do Vikings Bare Bones over Fierce 5?

Viking Bare Bones fullbody has more sets, more reps and more exercises than Fierce 5, making it objectively a harder program. If they are supposedly equally good programs, why would anyone not do Fierce 5?

chbuk‎, Yesterday 03:52 PM
Today, 07:54 AM Go to last post
4 446

Full body 3x a week

I've been training for the past 2 months with a regular split targeting each muscle once a week, but i'm looking to get most muscles worked twice a week now. The general programs I find are really low volume and are based on a Mon - Wed - Fri split. Unfortunately the only days I am able to go to...

Noleh778‎, Yesterday 08:48 AM
Today, 02:13 AM Go to last post
1 440

Unhappy Anavar cycle female

Banned topic

meanbean1‎, Yesterday 05:31 PM
Yesterday, 05:31 PM Go to last post
0 330

Celiac Disease Malnourished Getting Healthy

Hey first post! Read a bunch on here and you guy are very informed and supportive so looking forward to the help. Thanks in advance! Went from 206 pounds to 130. Celiac disease made it impossible to absorb nutrients so I basically starved the weight off by accident. I'm 5'6" 30 and now 142...

norain444‎, 11-16-2019 09:22 PM
Yesterday, 04:38 PM Go to last post
7 786

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