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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 07:53 AM
282 Pages
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Today, 01:50 PM Go to last post
8,448 1,361,322

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
100 Pages
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2,970 1,049,024

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
23 Pages
1 2 3 4 5 ... 23
07-30-2020, 04:59 AM Go to last post
685 1,224,014

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
32 Pages
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07-22-2020, 05:46 PM Go to last post
951 807,649

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
23 Pages
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07-07-2020, 04:41 PM Go to last post
675 674,328

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 06:00 AM
3 Pages
1 2 3
06-20-2020, 11:55 PM Go to last post
79 247,652

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
365 Pages
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04-19-2016, 12:44 PM Go to last post
10,927 2,564,613

Should I change the way I train?

I've been working out for about 2 years at home and I've always made my own workout programs. I now think I probably should've followed an existing program when I started working out. But now I'm wondering if I should still switch over to an official program. I have made a lot of progress training...

elempiar‎, Today 10:37 AM
Today, 01:15 PM Go to last post
8 122

Thoughts on push pull leg split?

I've been doing a 3 day full body routine for the past year and after seeing a physio about some hip pain he informed me I have weak hips and glutes. He recommended a push-pull-legs split instead, on top of some other home exercises to help. Just wanted to know if this a good split for going gym 3...

JustThatBrah‎, Today 08:27 AM
8 122

Beginner routine - after advice pls

Hi, I’m currently doing the best I can with weights at home and am after some advice from you experts out there. I’m 42, 88kg, 6ft 1 and trying to build muscle and lose fat I’m doing weights each morning as follows: Day 1: chest press, flys, squats, leg extensions, shoulder press, Arnold press...

DillonUSoB‎, Today 01:09 PM
0 50

Need advice on how to do chin-ups

Hey guys! I just got this ceiling mounted chin-up bar: There's 3 possible grips and I'm not too sure which to use. Also, I can only do 4 reps at the moment. If I persist in doing 5-6 series everyday, will I still see benefits and be able to increase this number?

ggSmoothOp‎, Today 10:30 AM
1 53

Split explanation

Alright guys I’m pretty knowledgeable about nutrition and bodybuilding but there’s still things I’m learning and have a question. So I finished up fierce 5 novice and got my lifts to way better numbers then I had before and was doing full body 3 days a week and I love working out full body 3...

Calikid32190‎, Yesterday 03:29 PM
2 Pages
1 2
Today, 12:08 PM Go to last post
33 691

Program help

Alright guys I’m finishing up with fierce 5 novice as I’m stalling out. I was able to get a lot of major lifts into the 200s and I weigh currently 145 pounds. I’m needing to know what’s next after strength training. For my first year I did Vikings bare bones and I could never get past 135...

Calikid32190‎, 07-28-2020 08:25 PM
Today, 09:40 AM Go to last post
11 1,184

What exercise can I do while on Dialysis and working full-time?

Hi, new to the forum, I was wondering if anybody have any Good exercise ideas for someone working full-time and on dialysis? Because I’m working full-time and on dialysis each day my time is limited when exercising. I’m on dialysis 4x a week. What type of exercise would be most efficient for short...

icesnoe‎, Yesterday 07:14 PM
Today, 08:43 AM Go to last post
2 188

Ectomorph Weight Gain

Im a 32 year old male and an ectomorph by body type. I used to work out a lot from 24-26. I did heavy weights, low reps and worked out 3 days a week with plenty of rest. I was able to put on about 4 kgs a month , then it just suddenly stopped. I think i "plateaud", i couldnt gain anymore ,...

aenceledus‎, 07-31-2020 09:47 AM
21 766

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 06:41 PM
2 Pages
1 2
Yesterday, 07:29 PM Go to last post
59 15,446

Teen girl starting stronglifts 5x5

Hi everyone, I just wanted some general advice on how my lifts are progressing after starting stronglifts about 5 weeks ago. I am at Squats - 42.5kg after deloading from 57 due to bad form Over head press - 25kg

modernspartan7‎, 08-01-2020 10:06 AM
Yesterday, 04:38 PM Go to last post
6 563

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

Recreating ECGordyn's thread from last year. Same rules as before 2019 thread failed, we got 3/4 of the way there, so it's completely do-able. Come on people, let's separate the men and women from the little girls and boys and find out who will press.

OldFartTom‎, 01-01-2020 02:00 AM
16 Pages
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Yesterday, 04:26 PM Go to last post
465 107,774

Upper/Lower 6x a Week Routine Critique

I wanted to try doing an upper lower routine 6x a week for so U can have the same frequency as a fully body routine, but with more volume. For progression, I'm going to either increase amount of reps done in the strength sets, then increase the weight the following week if I was able to increase...

Reznovan‎, Yesterday 09:53 AM
Yesterday, 02:31 PM Go to last post
11 364

Recommended programme for fat loss

Hi guys, Any good programmes for goals of losing weight. 6ft tall, 270lb, approx. 35% BF. Was moderate strength from past training. Havent training in a solid 9+ months.

bigthug87‎, 07-31-2020 03:27 PM
Yesterday, 01:07 PM Go to last post
6 524

Low compound lifts?

So I just started gym and my ego has been put in place. Been schooled and realised I’m very weak. I can only squat 40kg (3x5), bench 30kg (3x5) and pendlay row 30kg (3x8). Just how weak am I? I’m about 5ft10/11 160 pounds at 20. Any tips, advice? My legs feel like jelly now

BWRT‎, 07-27-2020 04:08 AM
Yesterday, 09:48 AM Go to last post
16 947

Unhappy 3 Months break due to Covid-19. Program advic?

Hi guys, I've currently 22 years old. I've been lifting since I was 19 and I was at a cool 158lbs at 10-11% bodyfat before I had to quit due to the whole covid-19 scare. I'm currenty sitting at 160lbs but 16-17% bodyfat. I'm looking for a recommendation to get back into it. Actually incredibly...

UniLyfter‎, Yesterday 05:47 AM
Yesterday, 06:04 AM Go to last post
2 296

Squats everyday

What would happen if someone squats 365 days per year heavy, doing just one set per session?

Thanos7Rocks‎, 07-31-2020 01:19 PM
Yesterday, 04:25 AM Go to last post
25 784

Question Which cardio for condition ?

Hey, i have a question. I train full-body training 4x per week. I want to do some cardio to it, not for losing fat (burning calories) but for better condition and health, because i have sedetary lifestyle. I like running the most, so my question is -> which type of running is best for condition and...

valinor333‎, 08-01-2020 11:11 AM
Yesterday, 03:11 AM Go to last post
1 368

Opinion on Athlean X Full Body Program

What do you guys think of athlean x program for strength and size development? Is it optimal ? I like his explanation and the exercise selection. Seems like a much more well rounded ss/sl The name of the video is „ The Perfect total body workout ( sets and reps included) For those who...

FullBodyAddict‎, 07-23-2020 03:23 AM
2 Pages
1 2
08-01-2020, 05:12 PM Go to last post
51 4,109

Starting Something New...

Hey guys! Need some good advice please and thank you. I've been wanting to chance from Full Body Workouts to a Split routine. Been doing FBW for 8 years now but I've been told its time for a change if I want to keep increasing strength. Reason eason being is I'm always over extending myself and I...

AllStrength7‎, 08-01-2020 03:58 AM
08-01-2020, 07:18 AM Go to last post
2 441

Working around lowerback injury

Hello all, I need a little help/inspiration for my program. I have a lower back injury from my powerlifting days that i am trying du work around. My chiropractor tells me, that I would proberly have to work around it for the rest of my life. It came from a muscle tear in my left bottom. When...

kvaaen‎, 07-30-2020 11:51 PM
08-01-2020, 04:37 AM Go to last post
3 593

A good all-around strength/endurance/core program?

I want size, I want muscle, but I also want to prep for ranger school. I'm thinking, I want to increase endurance in my upper body, strength in my legs and back, and get a much stronger core. I can do cardio on my own, that is simple enough. I have really good arm workouts, but my legs are...

BigGriff85‎, 07-29-2020 07:43 AM
07-31-2020, 05:02 PM Go to last post
2 841

Do you have to be strict on your weight increases? (Fierce 5)

I'm losing weight and I've just started the Fierce 5 Upper/Lower and was on the novice one before the lockdown. Instead of moving up weights every 2 weeks in a strict way like going by the percentages etc. as it says in the thread, I just keep it really simple and try to lift as much as I can...

M1nd0verMatter‎, 07-31-2020 02:01 PM
07-31-2020, 02:28 PM Go to last post
2 475

What do you think about this upper body workout?

Hi, I appreciate experts advice on the following body weight workout targeting upper body and done twice a week. What would you change for building mass and losing fat? Upper body 2 days a week. All sets done to failure. Pushups 4 sets Decline pushups 4 sets Incline pushups 4 sets ...

ramiabg‎, 07-29-2020 04:44 AM
07-31-2020, 02:24 PM Go to last post
2 810

New routine.. can I do a combination at home and at gym?

I don't have access to barbell squat deadlift or bench press at my gym because it's only one around here (planet fitness). Can I do these exercises at home and then drive to the gym 10 minutes and do my other excises? Or is that too long to wait? I will be doing fierce 5 or AllPros not sure yet.

WeightSwinger‎, 07-30-2020 11:29 AM
07-31-2020, 02:12 PM Go to last post
2 596

"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
269 Pages
1 2 3 4 5 ... 269
07-31-2020, 12:25 PM Go to last post
8,055 1,678,854

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