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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 VII

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

nightanole‎, 11-07-2020 07:13 AM
9 Pages
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Today, 07:41 AM Go to last post
251 57,663

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
100 Pages
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2,997 1,166,576

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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02-20-2021, 10:50 AM Go to last post
689 790,018

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
24 Pages
1 2 3 4 5 ... 24
02-16-2021, 09:43 PM Go to last post
691 1,337,758

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
02-15-2021, 01:29 AM Go to last post
83 318,459

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
33 Pages
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01-08-2021, 05:28 AM Go to last post
964 945,873

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 2,735,812

Can anyone explain what's happening now?

Alright so this where I'm inexperienced at when it comes to lifting. After 2 weeks of hitting the weights hard at 6 weekly sets, full body 3x a week split, progress is looking like it's about to come to a halt. I've made rapid progress on every single lift adding weight and reps left and right very...

Animal2692‎, 02-26-2021 11:27 AM
2 Pages
1 2
44 1,454

4 day split - lots of exercises

Hello everyone. Looking to organize a 4 day split with legs and abs not being included (separate day). I would like to keep it M, T, TH, F with WED being dedicated to legs and abs Exercises I would like to include: Chest: INCLINE BENCH (TWICE A WEEK), INCLINE FLYS, FLAT AND DECLINE BENCH...

die_kruzen‎, Today 08:16 AM
4 170

Kettlebell Program (Needing expert advice)

Hey everyone! So, I've never done any weight training in the past, only bodyweight and nothing for any considerable length of time. I have also never attempted to follow any sort of exercise program before. So... yeah I'm a 29 year old (male), 5' 10", 135lb newbie. With all that said; My wife and I...

Animag771‎, Yesterday 10:24 PM
Today, 10:37 AM Go to last post
2 261

Smile What kind of routine for this kind of body?

Hi everyone, I am a 24 years old male and have been lifting weights for about a year now. I am 175cm and 67kg and I used to be around 90kg so I kind of look skinny with a bit of fat covering up my muscles (especially in the abdomen/love handles area). I am posting this thread because after many...

DazedALX‎, 02-26-2021 04:40 PM
12 644

what is the best training split for runners

Hello I'm 36 I'm a long distance runner what is the best training split program for this schedule: M= weight T= running (speed) W= weight TH= running (tempo) F= weight

hass71‎, Today 10:00 AM
1 100

Back in the gym after many years.

My gym opened back up and had a nice resolutioner deal, so here I am. It's been 5 years since I lifted and about a year since I've been in the gym at all. My autism will surely make these posts erratic and hard to follow, but there will be gains. Initial goals are to lose a ton of fat...

Mr.Bill‎, 02-05-2021 03:24 PM
Today, 09:17 AM Go to last post
7 2,173

Looking to cut and lean out, 5 months goal

Morning all, just joined this forum, I'm currently 13 stone 9 pounds, that isn't all muscle, lot of body fat, I started working out again, lifting weights and some cardio three weeks ago, I am on a low calorie, high protein shake with creatine at moment. I am looking to get down to a low body fat...

Cammg95‎, Today 05:04 AM
5 181

Nice systematic review on the various autoregulation methods for maximum strength It's a systematic review published last month without a meta-analysis. In the introduction they walk thorough the history of auto-regulation, then they go through 15 studies that utilize various methods and discuss pros/cons of them in the discussion. It's dry...

Heisman2‎, Yesterday 08:15 AM
Today, 02:33 AM Go to last post
15 567

A spilt program

Spilt program. Innterested in thougts about this spilt program. Day1: upper body A: Bench press 3x8 Barbell rows 3x8 Pull upps 3x4 Day 2: lower body A

superduper78‎, Yesterday 11:36 PM
Yesterday, 11:36 PM Go to last post
0 150

Question How to do HIIT when bulking ?

Hey, i need advice. Im bulking, but im still doing cardio (steady state running, 30 minutes daily or every other day). I like it, but i want little change sometimes, so i was thinking about HIIT cardio (sprints). 30 min steady state is very good for me, because it wont hinger my gains, but i know...

Trineu‎, Yesterday 09:38 AM
Yesterday, 12:20 PM Go to last post
4 238

Looking for calisthenics programs

Hello all, I do some strength training on MWF using Gray Skull LP app.. Twice a week I would like to add some calisthenics. Would this be advisable? Also, I’ve been wearing the web for calisthenics programs and cannot find anything usable. So many, lifting programs out there people...

czulsk‎, Yesterday 03:03 AM
Yesterday, 03:03 AM Go to last post
0 317

Let's Squat 5,000,000 pounds in 2021!

2018 we had a squat thread, goal 10,000,000. We got almost 4,500,000 that year if I remember right. This year, all free weight squats count: barbell, dumbbell, kettlebell, water bottles, bricks, backpack full of books, concrete plates, heavy pole, or anything you've got to squat. Just weigh it...

ECGordyn‎, 01-10-2021 06:24 AM
2 Pages
1 2
02-26-2021, 10:00 PM Go to last post
59 11,754

Transitioning from Keto to gain muscle advice.

Hello everyone, Hoping I'm posting in the correct forum section and if someone can give me some advice. I have cut out all junk food since October 2020 and mostly been on a Keto diet. I was 265 lbs and now am 200lbs. I mostly walk every day and about a month ago I started to do 100 push ups (10...

ivand82‎, 02-26-2021 11:14 AM
02-26-2021, 02:34 PM Go to last post
2 392

The dynamic double progression method

Some of you probably already know about this so this is for those who don't or are looking for a solid progression method. This progression method is what I've instinctively been doing. I didn't know the name of it until now. Anyways, I think this is a better system because it meets your...

Animal2692‎, 02-24-2021 06:04 PM
2 Pages
1 2
02-26-2021, 12:19 PM Go to last post
37 1,922

Thumbs up 61 Now Natty & Jacked

This last monday I decided to close the old thread with a Bang and with some seriously sweet heavy personal best lifts . Today is a New start, A more focused and determined aging but classy gentleman..I hope you like the New direction New determination, a more focused direction with way more...

charlievanriper‎, 12-19-2019 07:41 PM
6 Pages
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02-26-2021, 05:23 AM Go to last post
171 48,982

Leg workout

can anybody suggest a good leg workout. right now i do... squats leg press leg extensions leg curls calves

SilentWarrior94‎, 02-27-2002 04:08 PM
02-26-2021, 04:07 AM Go to last post
14 1,929

No gains...

Hi guys, I’ve been training for a year now and saw some real gains in the first few months but they’ve stopped dead for around 2-3 months now. I have changed over to a lighter weight but longer TUT plan of 8-10 by 5, will this help me get out of the plateau? The 2-3 month period I was pushing...

ipoody‎, 02-26-2021 12:21 AM
02-26-2021, 03:18 AM Go to last post
6 574

Poll Poll: Favorite 4 Day Split


schoolstrength‎, 02-20-2021 10:44 PM
02-25-2021, 07:23 PM Go to last post
23 1,723

Keep on breaking PRs?

Hi guys I've kept on breaking rep PRs each and every workout for the last few months(5-10+ reps sets and even 15-20 reps sets) on big exercises which I perform in a way that redirects tension on the desired tissue (I.E. I don't bench press with the exact form that allows me to move the most weight...

Mattfers‎, 02-24-2021 11:10 AM
02-25-2021, 10:26 AM Go to last post
11 788

Add negative pull-ups for more reps ?

Hey, i want to ask something. Im trainig classic fullbody training with weights, but i have some bodyweight exercises like dips/pull-ups too. Im training mainly for hypertrophy, so im trying to have 8-12 reps, which i can easily adjust with weight, but not with bodyweight. Problem is that i can do...

wariorpolni‎, 02-20-2021 05:52 AM
02-25-2021, 10:23 AM Go to last post
7 1,309

Lose more weight or try and gain more muscle mass?

I am an 18 year old 5' 6" male. I've gotten my body composition scan 3 times just for some back story - 9/20/19 - 191.7 pounds - 68.3 Skeletal muscle mass (pounds) - 36.8% body fat - 6/22/20 - 164.3 pounds - 69.9 SKMM

ovat0‎, 02-24-2021 01:55 AM
02-25-2021, 10:22 AM Go to last post
12 962

Any benefit to working out over hours?

Not talking about being in the gym for hours on end but rather I have chip up and dips bars at home and using them throughout the day. So taking for instance a typical Sunday I get up early but my misses sleeps in and makes the most of being lazy so for the morning I will be playing PlayStation and...

STRYDG‎, 02-24-2021 04:00 PM
02-25-2021, 08:51 AM Go to last post
2 652

Home training program + food advice

Hello everyone, I am new here and I hope I will find somebody who can help me with my bodybuilding starting journey. First, I would like to apologize, because I know there are a lot of topics about what I am asking, but I'm thinking that everybody might need different exercises program + food...

alx119‎, 02-23-2021 10:41 AM
02-24-2021, 05:25 AM Go to last post
3 815

Do I have enough volume on Leg Day??

So my leg days is below. I am wondering what people think about the volume/number of movements. I train a GST based program with the first movement being a progression towards 1RM and the supplemental lifts on a rotation of 5x5/10x4/20x3 depending on the week. (I also have a fractured disc in my...

lessgravity‎, 02-23-2021 08:29 AM
02-23-2021, 08:54 PM Go to last post
10 1,003

Question for you guys who train mostly for hypertrophy

What progression method do you use on your main lifts and isolations? As hypertrophy is an very easy given adaptation, has me thinking that it dont really matter as long you are increasing reps/weight when things get to easy and you fall out of that overload threshold (0-4 rir) What progression...

MacBody96‎, 02-15-2021 05:03 PM
02-23-2021, 07:48 PM Go to last post
15 1,817

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