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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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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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Today, 05:18 AM Go to last post
344 69,937

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

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

nightanole‎, 10-05-2015 07:53 AM
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3,390 475,115

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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03-26-2017, 01:10 PM Go to last post
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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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03-21-2017, 08:46 PM Go to last post
605 654,204

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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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 08:12 AM
05-19-2014, 08:12 AM Go to last post
0 37,061

Stronglist 5x5 with some added. Help needed.

Can I have serious thoughts and inquiries please. I got this from a Reg Park site I was googling. I have been lifting for over 14 years but never been consistent in my life so I am considering myself a beginner/intermediate. I would like to have a goal of Classic Physique shows in a year or so from...

markpolan‎, Today 07:17 PM
Today, 08:02 PM Go to last post
12 75

So far So Bad!

Hi.. 20 y/o college male..currently between border of skinny-fat and just a little more muscular than that.. just started doing full body workouts 2 weeks ago Issue: I already feel like I might be overtaxing my body. I am feeling mentally worn out, my lower back feels weak as paper, my neck...

dpenna2015‎, Today 07:36 PM
0 37

Overtrained or just not stretching enough?

So Ive been on GBC (German body comp) for a while now, longer then the program suggests to do it for. i didn't stop because i was making decent gains (how much i can lift). but lately its becoming incredibly difficult to do the same weights, let alone increasing the weights (specifically for the...

bobby55‎, Today 07:15 PM
Today, 07:15 PM Go to last post
0 23

Deadlifting Twice a Week?

I'm currently on a PPL ran twice a week, is it wise to deadlift twice a week or keep my same lineup as below? Currently my Pull Day 1 is Deadlift 4x6 Pulldown 3x10-12 Straight Arm Pull Down 3x10-12 Pull Day 2 Bent Row 4x6 Pull Up 3x10-12

fairbjosh‎, Today 09:41 AM
7 196

Thoughts on split?

Monday- Arms Tuesday- Rest Wednesday- Legs Thursday- Back Friday- Chest

McBoiii‎, Yesterday 09:59 PM
3 274

2017 Push-up Challenge - try for 40,000 this time

Ok, looks like we really missed that Lets try for 40,000 push-ups this year. We should be able to hit it. 2016 thread -> Insert from last years rules:

Squid24‎, 01-01-2017 05:59 AM
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How's this routine?

I'm a beginner but I have to do a 5 day split for personal reasons that I legit can't change (so I don't think I can do fierce 5 or ICS or anything) Tuesday - Chest Incline bench 3 sets of 8 Flat Bench 3 sets of 8 Incline dumbbell flyes 3 sets of 10 (Might add decline bench if it's not...

Derem‎, Today 10:25 AM
Today, 05:47 PM Go to last post
10 223

Suggestions on this PPLPPL

Push 1 Flat Barbell Bench Press Incline Barbell Bench Press Decline Barbell Bench Press Smith Machine Shoulder Press Cable / Machine Lateral Raises Triceps Pushdown (V-Bar) Triceps Single Reverse Pushdown Pull 1

Husk7‎, 03-26-2017 05:45 PM
Today, 05:29 PM Go to last post
17 290

torn right rotator cuff

Question: Is there anything I can do to prevent myself from losing all my upper-body gains over the next few months? I have a torn right rotator cuff (left one is fine). I cannot do anything that will impact my right rotator cuff/right shoulder for at least 2 months and potentially much longer. ...

seanm123‎, Today 05:24 PM
Today, 05:24 PM Go to last post
0 72

"knowledgeable" beginners shouldn't give advice

what I mean by "knowledgeable beginners" is that there are a lot of self proclaimed/entitled counselors in the fitness community that don't have any visible results or don't have a quality physique but have read, paid, tried and experimented too much. Sometimes I read posts that seem to have a lot...

dannxGonzalez‎, 03-24-2017 08:45 AM
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How to Move Excersizes On Custom work outs?

Hello I am new to building my own custom work outs on here and have built my first one. Unfortunately I am not sure how to move some excercises once I choose them into the order originally wanted. How do I rearrange the order?

BobbyPresso‎, Today 05:01 PM
0 36

"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 07:03 PM
152 Pages
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4,546 684,887

Smile How can Improve my physique? (get cut get butt)

I have been lifting for around 6months at the moment. my starting weight was 179 and now i am at 197. im 6foot tall. What can i do, programs (bodybuilding/powerlifting) to improve my physuque while keeping lifts up? keep on bulking or cut? thank you! Starting lifts. B:135 S:185 D:225 ...

MarzMH‎, Today 02:39 PM
Today, 03:35 PM Go to last post
2 109

HELP!!! Bent Over Row Questions:

I been trying to do bent over barbell for a while, I been trying to use them to work my Mid and Lower Trapezius, but for some reason, Im not feeling them in my traps for some reason .I been looking on websites and the only thing I see is Wide Grip 90 degrees , 45 degrees, and parallel to the...

PoetonthePiano‎, Today 02:48 PM
1 96

What should I do to gain more muscle?

Hey guys, I am looking for some guidance/suggestions. I see many people going to the gym and was wondering how they manage. Sorry in advanced if this is too much information. Background: I'm a 23 year old male student currently studying electrical engineering. I work from 4:00AM to 7:00PM...

Rawkeeb‎, Today 09:40 AM
Today, 02:20 PM Go to last post
9 213

2017 Squat Challenge - Shooting for 165,000

HAPPY NEW YEAR!! Well we made our goal last yr and then some :D For last years ref: This years goal was moved up 10,000 to 165,000. I like Partyrocking's rules the best, so we will stick with those.

Squid24‎, 01-01-2017 03:43 AM
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Question regarding ICF 5x5 vs Fierce 5 novice

Hi everyone, I just have a quick question about running the ICF 5x5 program vs doing the Fierce 5 novice routine. I understand that lifting isn't a sprint and it takes time to progress and see results, but if my goal is to progress as fast as possible, would it be smarter to run the ICF 5x5...

HockeyLax1212‎, Yesterday 02:38 PM
Today, 12:31 PM Go to last post
16 304

Am I going overboard with cardio?!

Hello, I have been little confused on how to approach my new fitness goals. I used to be a cardio bunny, but in the last six months have been much more focused on weights. I work out with heavy weights 4x a week (2 days arms/back, 2 days lower body) and do two days of 20-30 minute HIIT cardio....

Courty444‎, Today 11:52 AM
2 117

Question Training Muay Thai, and the corresponding Weight Lifting?

What's up everyone? I'm joining a Muay Thai gym today, so I'm curious about the best type of weightlifting/explosiveness workouts that would be best to compliment the MT training. I've trained kickboxing before briefly, so I know I'll get plenty of cardio out of MT. I just recently finished a...

TexansFootball‎, Today 11:51 AM
Today, 11:54 AM Go to last post
1 92

Help on where I should start

**Profile pic is current and more pics are uploaded to my profile** I'm 26, I've been in and out the gym the least year bouncing from program to program not really sure which direction to take. All of your inputs would be greatly appreciated. I've Had a naturally big structure my whole life,...

mgnn23‎, Today 09:29 AM
Today, 11:41 AM Go to last post
1 128

Please assist me

Hi. Please advise me on a full body workout. I just want to get in shape. I'm 5'9 , 185 pounds and 33 years old. I have rheumatoid arthritis and my joints in my elbows, wrists and hands hurt. I work 50 hours a week and the time I am willing to allocate to the gym for now is an hour per session,...

mrbladedude‎, 03-23-2017 07:54 PM
5 137

Poll Poll: Lean Bulk or Cut?

Hello All, I've made some decent progress over the span of a year (progress pictures below). I'm at a stage where I'm pretty stumped as to whether I should bulk or cut. I've always wanted to look leaner (see abs, more definition), however, I knew upon starting way back last year that I didn't...

adammws‎, Today 08:38 AM
Today, 10:15 AM Go to last post
4 418

Training to be a Pro Wrestler

I'll keep this short, I was a boxer at 16 and boxed for 6 years until the gym shut down 4 years ago, I boxed at 141lb's and was as lean as lean could be but since the gym shut I lost all my drive and I've become a fairly tubby 210lb's I went to watch a local indie wrestling show (yeah I know...

DanBristol‎, Today 09:17 AM
3 111

Do I train enought ? Not getting sore as the first time

Hi guyz, I would be glad to have some toughts about my workout program. Do I train enought ? I train 6/7 days (fullbody, alternating strenght day & high volume days) : I do 4 sets of each with no rest on strenght day(since I train at home I get rest while settings dumbbels, etc) & 30sec rest...

tong3‎, Today 06:23 AM
Today, 09:36 AM Go to last post
15 208

Length of Workout When Bulking

Hi guys, wondering if anyone could shed some light on this. I was reading an article on about the top tips for bulking, and one of the suggestions was that you limit the length of your workouts to around one hour per session. It kind of seems counter-intuitive to me as I would...

bkeenan608‎, Today 03:23 AM
3 167

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