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Forum: Workout Programs

What workout is best for your goal?

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  1. Post your workout journals online so others can see what you are doing and follow your progress!

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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
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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
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09-08-2020, 10:44 AM 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 12:51 PM
24 Pages
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01-01-2021, 01:43 PM Go to last post
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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
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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 07:55 AM
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01-08-2021, 05:28 AM Go to last post
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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 07:27 PM
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Yesterday, 10:44 AM Go to last post
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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
7 Pages
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Yesterday, 03:10 PM Go to last post
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Gym lockdown motivation

I reall need help rn. My gym has been on lockdown since around November 1st. As I wasn’t able to go to the gym and I sure as hell couldn’t do a equipment free home workout, because for me they were really boring. As I didn’t workout anymore, I stopped with my strict nutrition. The gyms won’t open...

Cassed98‎, 12-21-2020 01:52 AM
12-22-2020, 12:39 PM Go to last post
20 1,443

Snatch grip VS deficit deadlift

Any substantial advantages/disadvantages between these two? I get they both achieve better stimulus/fatigue ratios than normal deadlifts by increasing ROM and reducing weight. To me it seems deficits may be more dangerous if the object you’re standing on slips beneath you but that’s all that comes...

CatsAndMice10‎, 12-22-2020 03:11 AM
12-22-2020, 03:28 PM Go to last post
11 925

Creating Intermediate Program

What do you think about the below intermediate workout for a 46 year old male doing a recomp? I know I can get a proven workout, so think of this as a mental exercise to cure the COVID boredom. All that is available is a set of dumbbells, bench, squat rack, barbell with bumper and steel plates and...

LazerTag‎, 12-22-2020 06:13 PM
12-22-2020, 10:45 PM Go to last post
20 1,225

What are the differences between PH3 and PHAT workout programs?

What are the differences between PH3 and PHAT workout programs? What are advantages and disadvantages of one over another?

John34567‎, 12-23-2020 08:11 PM
12-24-2020, 12:51 AM Go to last post
1 723

Are RDL’s and good mornings interchangeable?

I constantly see people in my gym doing both of this lifts. Is there any difference in terms of muscle activation?

Alexlarex‎, 12-23-2020 06:38 PM
12-24-2020, 02:39 AM Go to last post
4 828

Lower reps more likely to build imbalances?

Is there any correlation between lifting at higher intensities/lower reps and an increased likelihood of developing asymmetries? I’ve done 8+ reps for the majority of my training but this year was the first time I started training with higher intensities in the 3-5 rep range and I’m noticing...

dairycorncarne‎, 12-24-2020 01:17 PM
12-24-2020, 03:14 PM Go to last post
5 760

Full Body vs Split: what is less taxing on central nervous system?

Let's say I would do one time full body workout per week, would it be more, less or equal taxing on the central nervous system than doing push/pull/legs with exactly the same volume?

WasWeissIch‎, 12-22-2020 12:58 PM
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12-25-2020, 02:00 AM Go to last post
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Thoughts on Program

I am coming off a powerlifting routine in about a month, so I wanted to avoid the SBD competition lifts and do some different stuff when I finish. Also, I’m trying to get a little more athletic and well rounded while still focusing on strength. I tried to throw in a handful of strongman movements....

Brandon2576‎, 12-24-2020 02:05 PM
12-25-2020, 09:25 AM Go to last post
12 861

Lightbulb Upgrade my workout program

Hi All, HISTORY: - Haven't consistently worked out in years - office job / sedentary life style (I'm considered skinny fat) - Joined the gym & started getting active in October 2020 - FYI, added 1-2 exercises to improve my strength for padel tennis (+ to avoid injury) GOALS: 1) BMI to be...

RWWN‎, 12-25-2020 10:34 AM
12-25-2020, 11:06 AM Go to last post
4 604

Active 5 Workout plan

My gyms got closed on November 1st and I sadly had to stop working out. Now I got myself a Active 5 for Christmas to do a little home workout. Any suggestion concerning a workout plan? I know I can’t bodybuild without a gym or proper equipment, but does anyone have a good suggestion as to keep...

Cassed98‎, 12-25-2020 09:25 AM
12-25-2020, 02:05 PM Go to last post
2 646

Anyone doing Candito Strength/Hypertrophy

I'm interested in seeing what you do for the optional exercises? I'm going to start it Saturday with the Hypertrophy portion 1st. Also what are you using for the weight ranges? I'll go back and look through to see if there is a % of max that should be used for the hyper and heavy workouts.

ezra76‎, 12-24-2020 01:59 PM
12-25-2020, 04:15 PM Go to last post
4 815

Thoughts on light upper workout

I’m considering adding a light upper body day to my routine, probably on a Monday after work (if I work, we normally don’t work Monday) -CGBP 3x6-8, 2-3 warm up sets (I chose this over reverse grip because I can use more weight with a bb than doing rgbp with dumbbells) -Straight arm pulldown...

BeginnerGainz‎, 12-24-2020 05:05 PM
12-25-2020, 08:39 PM Go to last post
21 1,280

Anyone had success with the Viking's Warrior routine? TLDR: Do Squat, bench, and some sort of row 3x a week, doing them for sets of 6-10 reps and adding weight when you hit the upper limit of the range. Each workout has you rotating between Chest + Back, Legs and Core, Shoulders and Arms...

metallick‎, 12-25-2020 10:10 PM
12-25-2020, 10:47 PM Go to last post
4 741

Brazos Valley Barbell New Free 10-Week Strength Program

David Woolson just released a really cool free strength program. Lots of data tracking and performance graphs in the spreadsheet, similar to RTS tracking. It comes with a video on how to use the spreadsheet, so definitely a good idea to watch that. This would be for intermediates and above, and...

ECGordyn‎, 12-25-2020 06:50 PM
12-26-2020, 03:38 AM Go to last post
2 735

Newbie here

Hey everybody. I’ve come here to hope you all can lead me in the right direction. I’ve really let myself go In the past few years. I’m 23 years old, 5’11, 230 lbs. I know the most obvious thing would probably be to just do a cut until I get my body fat percentage down but I’m kinda scared...

Endicott00‎, 12-25-2020 07:38 PM
12-26-2020, 09:21 AM Go to last post
6 822

Preferred style of deload?

Curious what kind of deloads and resets everyone prefers. To date I have tried three: Fierce 5 Novice - skip a workout every so often, providing a 4-day break from lifting every 6-8 weeks. 15% reduction in weight after failing a lift twice then build back up. Ripped Body Beginner Bodybuilding...

RapidFail‎, 12-26-2020 06:12 PM
12-26-2020, 08:38 PM Go to last post
3 748

Question synchronise in Strong

Hello, I have install the App 'Strong' on my smartphone and on my chromebook. And it does not synchronise. What have I tried? 1. I installed Strong on smartphone 2. I created a new account. 3. I created a new workout.

Olivenbaum2013‎, 12-26-2020 06:50 AM
12-27-2020, 02:11 AM Go to last post
2 765

Quarantine workout critique

Hi there, Just looking for a critique on a full body routine I developed during quarantine and if there is too much overlap. This isn’t to maintain, but to gain hypertrophy, even with gyms shut down. I only have access to a dumbbell with 50lb weights , a pull up bar, and a back pack. The 50lb...

daghetto‎, 12-26-2020 02:15 PM
12-27-2020, 08:33 AM Go to last post
4 879

Question Strong - Graphic display of developement

Hello, I'm new in Strong. Where can I see a graphical display of the developement of every exercise? For example a graphical display due to the 1-RM-formula. Anyone any idea? Can't find it in the app.

Olivenbaum2013‎, 12-27-2020 02:20 AM
12-27-2020, 11:13 AM Go to last post
7 945


Hey I was wondering if anyone have a workout plan to become a better runner? I have been running my entire life but I still have terrible stamina. Perhaps the problem is no progressive overload just like when lifting weights?

nfelix77‎, 12-26-2020 03:48 AM
12-27-2020, 04:50 PM Go to last post
3 1,042

Hey, trying to finally take the gym more seriously

My names Andres, I'm 18, 5"9, and I weigh 153 pounds, I've been actively going to planet fitness for 3 months and have made steady, but not serious progress. My dad gave me a membership to a more "sophisticated" gym, with much better equipment and what not as a Christmas present, forever thankful...

marty2002‎, 12-26-2020 09:27 AM
12-28-2020, 12:23 PM Go to last post
6 1,139

Let's OHP 2,020,000 lbs in 2020

****EDIT****** Let's OHP 3,000,000lbs in 2020 Replaces previous goal of 2,020,00lbs *************** Recreating ECGordyn's thread from last year. Same rules as before

OldFartTom‎, 01-01-2020 03:00 AM
22 Pages
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12-28-2020, 01:28 PM Go to last post
646 181,980

How do I increase my bench press?

So I'm a 18 year old male who's in pretty good shape, I'm a good runner, have a nice physique and a squat max of 300 pounds. But what's always been my weakness is upper body strength. I'm terrible at bench pressing and I only have a max lift of 120 (just 1 rep). What are the best ways to go about...

SolomonOttoman‎, 12-28-2020 06:20 AM
12-28-2020, 02:59 PM Go to last post
7 1,005

Workout Program

Right now my splits look like; Bench - 275 x 4 Squat - 365 x 3 Deadlift - 405 x 3 My goal by May 1 is; Bench 315 x 5 (3 sets of 5) Squat 315 x 10 (5 sets of 10) Deadlift 455 x 5 (3 sets of 5)

Beaver2345‎, 12-28-2020 02:15 PM
12-28-2020, 09:02 PM Go to last post
3 823

5 day split incorporating boxing

Hey all, I'm going off to basic training next summer and wanted to build a high-intensity workout plan that incorporates boxing. I've got a home gym with a squat rack, free weights (my bar doesn't have spinning sleeves, so power cleans are pretty much out of the question). I was planning on...

senators65‎, 12-13-2020 10:19 AM
12-29-2020, 09:03 AM Go to last post
3 1,214

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