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Forum: Workout Programs

What workout is best for your goal?

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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
26 Pages
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Today, 05:14 PM Go to last post
766 307,102

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

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

nightanole‎, 10-05-2015 07:53 AM
193 Pages
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5,771 759,457

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
22 Pages
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640 829,684

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 01:07 PM
91 Pages
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2,725 644,661

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
2 Pages
1 2
07-13-2018, 07:31 PM Go to last post
34 23,538

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
18 Pages
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07-12-2018, 05:15 AM Go to last post
525 268,533

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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10,927 1,839,606

Arrow Sticky Thread Sticky: General Forum Rules

Welcome to the Bodybuilding.com 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 60,825

How do you guys do deload in fierce 5 novice?

Is it okay if i just lower the weights for my deload week? Like i lower my intensity by 60%. Same reps and same exercises.

Abeadrian2220‎, Today 11:44 PM
0 12

Let’s squat 10 million pounds!

... in 2018 Since no one has made a squat thread this year, I thought it would be cool to do something a little different. So instead of just counting reps, multiply your reps by the amount of weight lifted, then add your total to the previous total. I think this will be more interesting...

Sweetums6000‎, 01-03-2018 08:42 PM
18 Pages
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Today, 09:11 PM Go to last post
533 41,765

Looking at Program Options

Going to try to keep this as short as possible. I am looking at different program options. Right now my main goal is mostly to gain strength and stay in shape over the winter months. I'm a teacher from September through June, and my school has a very nice gym. Lots of dumbbells, squat/bench...

farmerajm‎, Today 02:11 PM
Today, 08:25 PM Go to last post
6 181

Talking Question about beginner powerbuilder routine

Has anyone ever did fhe beginner powerbuilder routine by grouchyjarhead. What were the benefits of it. Does it train you to lift heavy? How does that and the fierce 5 routine compare. I know I wanna get bulk to get bigger and stronger so i’m kinda conflicted. Can anyone help me out.

TLWeight‎, Today 08:22 PM
Today, 08:22 PM Go to last post
0 68

This true about weight lifting?

I've been doing it for a few years inconsistently though but hard work to make up for the gains and I do feel better along with being more powerful I would say. I read an article about how it doesn't translate into real life. For example, the bench press only allows you to functionally bench...

Gavin56‎, Yesterday 10:19 PM
Today, 07:53 PM Go to last post
12 453

Weightlifting with a weird work schedule

Hey everyone, I'm looking for advice as to what you would do if you had to work out around my work schedule. I work ten days on and 5 days off, and my work days are 12 hour shifts. Ideally I would like to work out on my work days since I like to travel during my 5 day breaks. How would...

Rosenlifter‎, 07-15-2018 12:27 AM
19 355

Are my noob gains going to be gone

I gain muscle then lose muscle either from lack of nutrition and from stopping all together. noob gains is around 10 pounds of muscle. So if a noob gains 1 pound of muscle then let atrophy play its role and he loses that 1 pound. No he has 9 pounds of noob gains left is that how it works. Or is it...

Gavin56‎, Yesterday 10:04 PM
5 295

Best overall row for upper back?

What is the best exersiece for my upper back? Like the overall best row to stimulate the upper back the most, my lats grow easy but i struggle to get my upper back to grow, like the traps, rhomboids, rear delt etc.

NorViking96‎, Yesterday 09:28 AM
8 259

Pulling before pushing?

Didn't find too much discussion about this topic in my search. I did find an interesting article on TNation that advocated for doing your pulling exercises before performing your pushing movements. Any thoughts on this? All the novice routines I see have the trainee pressing first usually. Does...

westside233‎, Today 05:04 PM
2 88

Fierce 5 cable rows instead of pendlay and some questions

İm recently started allpros auto regulated version. İ was doing icf 5x5 before i couldnt make any progress on bench,row. I had formbreakdowns when i was doing allpros because it was high rep training. İ rather do low reps and focus on form. But i feel like im lost by changing programs . İ couldnt...

emrey09‎, Today 04:27 AM
17 394

Why use sets when you can use total reps instead?

Provided you are using a weight that’s at least 70% of your one rep max so that there won’t be any issues as far as RPE is concerned, what’s the use for counting sets when you can just focus on hitting a target total amount of reps? 30 reps per exercise at 70% intensity for example. Won’t that make...

Animal2692‎, Yesterday 06:26 PM
9 305

can't pick a program, getting an overload of information right now

Im 17 and I've been lifting since April Since April to around June I was doing Jason Blaha's 5x5 bench wasn't increasing but deadlift and squat was From June to around now I've been doing a 6 day workout PPL spilt but I kept backtracking trying to fix my form I feel like I look the same in...

Dave133‎, Yesterday 09:17 AM
Today, 03:22 PM Go to last post
19 588

New Routine

Was doing a chest/triceps day, back/biceps day, shoulders/calves day, and legs day all in one week. Did that for about 6 months, but last month I wanted to “shock” my body and switch it up. I’m now doing chest day, back day, arms day, shoulders/calves day and leg day. I’ve noticed that I’ve been a...

Droopdx‎, Today 02:58 PM
Today, 03:10 PM Go to last post
3 108

Question Question How to use Progressive Overload for Hypertrophy

Hey Guys! When I started working out 5 months ago for the goal of physique reasons > muscle size and muscle mass (Hypertrophy) I was always told a true Mind Muscle Connection use Lighter Weight (That's tough enough) and go for Proper Form with slow controlled negatives to target the correct...

Samskihero‎, Today 02:25 PM
5 155

When should i move from Full Body to Split?

I'm currently doing full body workout 3 times a week and i'm seeing great results. I'm 85 kg, I've only been training for 3 months but i'm burning a lot of fat, while building a lot of muscle at the same time. My question is: When does a split become a better choice than a full body 3 times a week?...

MrsjoveAlek‎, Today 08:16 AM
Today, 02:49 PM Go to last post
4 154

Not gaining muscle mass, Incorrect workout?

Hello everyone, I have been at the gym now just under a year and within the first two months, I lost over 1 stone (cardio concentrated). Ever since I have roughly been the same weight and I am weight training with cardio, the area where there is minimal muscle mass growth is my arms (mainly bicep...

danny7621‎, Yesterday 02:49 PM
Today, 02:31 PM Go to last post
14 295

Is this a good plan?

Warm-up: 5-7 mins of rowing machine on low resistance. Main Workout Long Rest: Deadlift 5x5 Squat 5x5 Bench Press 5x5 2nd half: Short 1x8 Military press 1x10 pull up

Gavin56‎, Yesterday 06:07 PM
6 333

Smile How much is my bench lagging?

Hi guys, I'm a 5 7' 21yr old guy weighing 62kgs and I've been lifting seriously for just over a year. My stats for squat, dead and bench are 140kg, 165kg and 85kg resp. How much are my lifts lagging when matched to general standards and what should I do to get my bench over 100kg? Thanks for the...

JustLiftt‎, Today 04:22 AM
Today, 12:56 PM Go to last post
5 288

İ have wide hips and small waist help!

So im 15 and its ben aepund a year since i started weight training(bodyweight) and i have seven some very noticable changes such as broad shoulders and bigger arms. About a week ago i went to a dietician to check my body fat percentages and it came to be 14%. Now im thinking of cutting but i...

Kbb4life‎, Today 11:31 AM
Today, 12:52 PM Go to last post
3 107

Is it Worth Warming Up?

I’ve just started Starting Strength and I’m considering whether or not to bother with the warm up. I’ve never really bothered warming up before, just a few stretches and flexes, and I haven’t had any issues. As a 20yo with no history of injury it seems a little unnecessary, especially when...

csh7‎, Today 10:12 AM
Today, 12:49 PM Go to last post
11 249

Exclamation Huge Transformation - Big Help needed !!

>>>> TLDR <<<< Hello guys and girls, first of all thanks for spending time to read my post. Whats going on? My best friend is getting married on December and I will be one of the best man. So far no problem right? Well, lets start by our history! He's always been a fitness guy and I always...

gabrocha‎, Today 11:58 AM
1 118

Why have rep ranges in bodybuilding?

I have been curious about some parts of the rep ranges in many bodybuilding routines. I see a lot of routines that say do x sets for y-z reps. For example do 3 sets for 8-10 reps. Why have the range 8-10? Why have those ranges instead of trying to do an exact number of reps before adding weight? I...

tlifter‎, Yesterday 01:59 PM
Today, 11:20 AM Go to last post
14 414

opinion is workout

Upper body Chest-Shoulders-Back-Triceps-Biceps Lower body Quads-Hams-Calves-Abs Frequency-6 days a week rotating workouts

JakeArmitage‎, Today 10:19 AM
Today, 10:46 AM Go to last post
1 123

OTF Member and I Need Lifting Advice

Hello Everyone, I'm new to the forum, and need some help creating a workout plan to gain muscle. Here's a quick summary of my current situation: I'm 38, and in January I decided I needed to be more active and fit Joined Orange Theory (5 days a week at 5am) and did unlimited membership for 6...

theherbfarmer‎, Today 08:14 AM
13 155

4 day split

Hi So I’m starting a fat loss phase and will be able to workout4 days a week. Msg like I do upper x 2, Lower x 2? Or better to divide by body parts..shoulders/triceps, legs, chest, back/biceps? Female at around 30% bodyfat, been weight training a few years.

milliejake‎, 07-15-2018 03:53 PM
Today, 10:01 AM Go to last post
17 427

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