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Forum: Workout Programs

What workout is best for your goal?

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    4,120 62,563

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
11-28-2021, 09:35 PM Go to last post
86 386,622

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

Part 1:https://forum.bodybuilding.com/showthread.php?t=4195843 Part 2:https://forum.bodybuilding.com/showthread.php?t=133395553 Part 3:https://forum.bodybuilding.com/showthread.php?t=147447933 Part 4:https://forum.bodybuilding.com/showthread.php?t=155009423 Part...

nightanole‎, 11-07-2020 07:13 AM
22 Pages
1 2 3 4 5 ... 22
11-24-2021, 06:43 PM Go to last post
632 230,891

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: http://forum.bodybuilding.com/showthread.php?t=121353501 ...

2020Wellness‎, 11-08-2012 02:07 PM
101 Pages
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3,027 1,296,065

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
24 Pages
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715 896,347

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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09-09-2021, 01:16 AM Go to last post
968 1,095,802

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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04-15-2021, 09:12 AM Go to last post
696 1,451,063

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 2,959,669

How to pair running with lifting for a cut/should I even cut?

Hey guys, 180lbs 5’10 32 years old here. Been half-heartedly bulking for years and recently found out I have an (estimated via measuring waist) 16.8% body fat, not cool! So now I’m trying to cut. Using My Fitness Pal I’m tracking calories etc. The diet almost feels too easy. I don't experience much...

RecoomeKick‎, Today 05:51 PM
0 72

Thumbs up 5 Secrets of Planking

If there is 1 exercise we all love to hate and hate to love, it is definitely planking. Technique is everything and these videos below will show you everything you need to maximize your results when planking. 1. adfoc.us/7219931 2. adfoc.us/72199381926336 3. adfoc.us/72199381926385 4....

showmeface‎, Today 05:00 PM
0 77

Help picking New Program

Hi All, Hoping to get some suggestions of programs. I've fell into this lazy freelance style of lifting, not routine, not increasing weight etc. kind of just going to go. Need to snap out of it. Goal is to gain lean mass. I've heard of jim wendler but I'd like to go more than 3 days a week...

wilde50‎, Today 04:32 PM
Today, 04:42 PM Go to last post
1 88

How do people get so big in prisons without weights?

I talked to a guy that did 30 years in TDC just got out recently, at Cofield or something. he was really big too. he said you're restricted to pushups and pullups... plus he said food with protein is more expensive and prison food doesn't have much. is it just weird genetics or something. ...

userKP5VB0ZJ8GH‎, 11-26-2021 10:33 PM
Today, 02:31 PM Go to last post
25 1,319

How many times to workout certain muscle group a week

I need some advice here, please! Currently I work out on Mon, Wed, and Fri. I do 4 lifts for quads on Mondays (squats, leg extensions, leg press, step ups for example) , 4 lifts for calves on Wednesday, and 4 lifts for hamstrings on Friday. I also do tris/bis on Monday, chest on Wednesday, and...

Hulk68130‎, Today 08:41 AM
Today, 02:26 PM Go to last post
7 272

Eli deadlifts

https://www.youtube.com/watch?v=NYN3UGCYisk As you watch this video, make note (even take some screenshots) of the guys that DO roll the bar. Look how low their hips are. You may well find this helps you get the hips down. I’m a bar roller.

coachcalande‎, 11-27-2021 01:20 AM
Today, 01:48 PM Go to last post
7 684

I Need Help Putting On Weight

I'm 21, 6'2 and 135lbs 5% body fat, when I first roll out of bed. Literally not a buck 50 soaking wet. I tried to eat clean for 6 months and still couldn't break 140lbs. Not going to lie, I'm sick of looking at myself. My goal weight is 190-205lbs and less than 15% bodyfat in 18 months. I'm as weak...

SOconceited‎, 11-20-2021 02:08 PM
16 1,144

Question Outdoor Lifting/Working Out in the Cold

Need some help gurus. I'm moving and will have to set up my power cage in my carport (covered, but open air/3 open walls) until I get my workout palace (shed) delivered and up and running. It will be insulated, heated, etc,. but that may need be for a few months. In the meantime, I need help/ideas...

JustinP72‎, Today 07:24 AM
8 243

Advice on 2-day split + running

Hi guys. Inspired by forum.bodybuilding.com/showthread.php?t=175864461 I composed a bit of my own routine which includes running and I would like to ask for your opinion and critique. Mon OFF Tue Workout A Wed Run 10km Thur OFF Fri Run 5km Sat OFF Sun Workout B

some1234‎, Today 05:22 AM
Today, 05:22 AM Go to last post
0 140

Talking Best plank workout for smaller waist, flat abs & full body fat burn..

If there is one exercise we all love to hate and hate to love it is this one . A plank is a simple effective body weight exercise that requires no equipment and can be performed just about anywhere. Holding your bodystiff as a board develops strength primarily in your core - the muscle that...

mehmin18‎, Yesterday 06:43 PM
Yesterday, 06:43 PM Go to last post
0 163

Alpha Destiny 185 lbs to 145 lbs

I thought this was a pretty cool video. I’m not big into YouTube fitness but I do like this channel. Alex benched 405 at 185 lbs last year and just got done cutting to 145 lbs at around 7 percent body fat. I do believe that he is natural. He is a prime example of why you don’t need crazy volume or...

TAWS6‎, 11-26-2021 05:22 PM
2 Pages
1 2
Yesterday, 03:58 PM Go to last post
32 2,060

COVID times we're difficult...

This question is for those working extremely business lives: I know this isn't a new story by any means and probably sounds familiar, but since COVID came around and gyms shutdown, I've really fallen off my game and haven't gotten back on the horse. 2018 - 2019 I was at the peak of my...

rynosaurus1234‎, Yesterday 09:07 AM
Yesterday, 01:57 PM Go to last post
4 357

Post Rate my 4-day workout plan

Hi, I'm quite new to lifting, I started 2 years ago for almost one year but stopped due to covid. I started again last September. Last week I got a new plan from the gym PT but I have few doubts about it, since it is quite different from my previous plans. I'm 24 and 175x78 if it is relevant. ...

userNQTZN2UGJBF‎, 11-22-2021 02:38 AM
Yesterday, 12:24 PM Go to last post
4 1,019

Question No idea how to progress

Hello everyone, A couple of years ago i lost my wife and within a month we were in lockdown so needless to say i went from being average fat to proper obese. 40yrs old At 180cm 125kg 35% bf. Fast forward to march 2021 i decided to do something about it and i started with a keto diet and some...

Fatso81‎, Yesterday 11:51 AM
Yesterday, 11:51 AM Go to last post
0 235

Thumbs up Fitness Easy

Weight loss Exercises at home

Balaji95‎, Yesterday 07:36 AM
0 183

How to program progression on main lifts for hypertrophy?

Whats the best way to program main lifts in an hypertrophy program?

MuayB96‎, 11-14-2021 05:48 PM
11-28-2021, 09:38 PM Go to last post
26 2,539

Back Volume

I do a pretty significant amount of sets for what I count as “back”—29 sets per week—and I’m feeling that I might need to cut down because I’m not doing too hot with pull ups and straight arm pulldowns, and rows might be approaching a standstill. So 29 is a lot, but I’m including all of lats, mid...

Xpiro‎, 11-24-2021 06:40 PM
11-28-2021, 06:48 PM Go to last post
13 1,319

Smile A Simple 3 day split program?

Dear Bodybuilders; Im a fairly experienced gym-member (around 3 years), and i want to start lifting with a PLAN. Ive been used to lift, but without a goal, plan, or nicely done routine. I've been looking for a 3-4 day split programme, that actually includes abs. Im currently trying to loose...

emilhom‎, 11-28-2021 04:08 PM
11-28-2021, 04:08 PM Go to last post
0 301

🏃‍♀️These exercises can make you a perfect figure

These exercises can make you a perfect figure: 1. Jumping Jacks 2. Push-ups 3. Squats 4. Single-Leg Stand 5. Bridge Posture 6. Plank 7. Leg Raise 8. Crunches

Gabrieltzq‎, 11-28-2021 07:05 AM
11-28-2021, 07:05 AM Go to last post
0 441

Time under tension myth?

https://muscleevo.net/time-under-tension/ That article cites many studies that say not only does slowing reps down fail to build more muscle, it also reduces strength gains. It says 20 second sets can make just as much muscle as 50 second ones, as can 70+ seconds sets. Seems to answer my...

Darkius‎, 11-23-2021 04:16 PM
11-28-2021, 06:48 AM Go to last post
10 1,320

Thumbs up Hybrid programme opinions

Hello, just wanted some opinions on an idea I have had for a bit of a hybrid programme. Background - did normal bodybuilding stuff for a couple of years before starting CrossFit a year ago and have done that exclusively with some calisthenics at home since. Basically with my job shifts it makes...

Tomgunn01‎, 11-28-2021 06:45 AM
11-28-2021, 06:45 AM Go to last post
0 410

Arrow Best son motivi

Tap this link for motivi son *************.us/71790681885808

Dragondive‎, 11-28-2021 06:22 AM
11-28-2021, 06:22 AM Go to last post
0 361

Motivational melodies for physical exercise

I Dragon Dive If you are looking for one of the motivational music you need to stimulate your brain while you exercise, I will Send you linke Sent me if you whant

Dragondive‎, 11-28-2021 06:06 AM
11-28-2021, 06:06 AM Go to last post
0 357

Best lower ab & oblique exercises for progressive overload?

Hi, I am currently working my abs twice a week and have been doing 3 sets of hanging leg raises and 3 sets of cable woodchoppers. As with all muscles, I have focused on progressive overload. For the hanging leg raises, I am doing slow movements where I bring my feet all the way to my hands...

Cruceuz‎, 11-28-2021 03:42 AM
11-28-2021, 05:42 AM Go to last post
1 412

Free weight squats this am

This is my third set, filming it gave me some old man extra umph! I added twenty pounds for another set at 375. This is 355x6 with heels elevated. https://youtu.be/uKWNIQ5D_9M What’s weird is I could NOT handle this on the smith that I have.

coachcalande‎, 11-20-2021 05:04 AM
11-28-2021, 05:15 AM Go to last post
6 1,020

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