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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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Yesterday, 11:17 AM Go to last post
8,449 1,363,586

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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Yesterday, 09:57 AM Go to last post
2,971 1,050,735

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
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07-30-2020, 04:59 AM Go to last post
685 1,225,684

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
951 809,699

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
675 676,050

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
79 248,579

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 2,567,383

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
3 Pages
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62 16,419

4x a week U/L weighted calisthenics alternating with U/L power lifting?!

Had a light bulb go off in my head. I've been running an U/L split 4x a week doing weighted calisthenics. I also like power lifting so I thought, why not do the first U/L in the week weighted calisthenics style and then the second U/L power lifting style for low reps? Normally I would alternate...

Animal2692‎, Yesterday 06:36 PM
Today, 06:07 AM Go to last post
10 208

Vince Gironda

I don't hear a great lot about this guy, and it's a shame. Been reading up on his methods, philosophies, dietary ideas, a lot of it kind of makes good sense. Some I don't entirely agree with, most I do. What do you guys think of him? Has anyone ever used one of his programs, such as the honest 8x8?...

TheShadowMan‎, Yesterday 01:55 PM
Today, 04:25 AM Go to last post
5 228

Fierce 5 Deload or not?

I did Deadlifts 350lbs on Wednesday 2 weeks ago with the rep results 4/3/3 so I failed and had to try again next week. So I did 350 lbs again on Monday Last week and that time I got 5/5/5! Now on Friday last week I did the deadlifts again but now somehow i I got 5/5/4 and failed the last rep...

humbaga21‎, Yesterday 06:06 PM
Today, 01:32 AM Go to last post
2 168

Fierce 5 - Deadlift Question

I’ve been doing deadlifts 3x5 as the program suggests, but lately it became pretty taxing to me. I’am currently at a 350 lbs 3x5 deadlift and my question is if I can do 1x5 instead of 3x5 for deadlifts therefore or not. ?

humbaga21‎, Yesterday 10:12 PM
Today, 12:31 AM Go to last post
4 170

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, 11:27 PM Go to last post
468 109,497

Fierce 5 Question!

Hey I got a question, I did Deadlifts 350lbs on Wednesday 2 weeks ago with the rep results 4/3/3 so I failed and had to try again next week. So I did 350 lbs again on Monday Last week and that time I got 5/5/5! Now on Friday last week I did the deadlifts again but now somehow i I got 5/5/4...

humbaga21‎, Yesterday 05:42 PM
Yesterday, 09:00 PM Go to last post
2 176

Smile Is this a good routine

Been runing this upper/lower split for a while now, i change some of the exercises every 4 weeks or so cause im running concurrent. Is this a good program ? I see progress but i wanna know if there are any changes i can do. Day 1 Upper Power Exercise Sets Reps ...

gzumafia‎, Yesterday 04:28 PM
Yesterday, 04:28 PM Go to last post
0 170

Any good free mass building programs?

I am wondering if there is any good mass building programs out there that are free and how to find them. I would like to grow more size and strength but for the 2 years I’ve been working out I haven’t really followed a program or diet and I would like to start. Thank you!

JustinSmith52‎, Yesterday 08:59 AM
Yesterday, 10:44 AM Go to last post
3 296

How's this ab workout? What do you guys think about this ab workout? Il looking for something to train my abs on Saturday since my gym is closed on weekends, rather than doing nothing I'd rather train my core which I never isolate in the gym Is that workout I liked...

Datboileg‎, 07-27-2020 04:52 PM
Yesterday, 10:21 AM Go to last post
5 1,150

Poll Poll: How Do I Make CrossFit Compatible With My Goals?

TLDR: My main goal is to look like the men in the photos I attached, and I started out skinny-fat and have made some progress since but plateaued. Should I change nothing, add progressive overload lifting after CrossFit classes, or replace the pre-written daily workouts with my own programming? ...

greglevine‎, 08-04-2020 11:36 PM
Yesterday, 05:37 AM Go to last post
4 411

Looking for a workout pertaining to my goal.

Hello everyone, I am a total beginner. I am 20 years old and pretty much shy when it comes to lifting. I would mainly go to the gym by myself, but I can never really stick to an actual plan because I am totally lost. I am currently 165 lbs at 5'5 I used to weigh 180 lbs then proceeded to...

Ryanx19‎, 08-04-2020 01:52 AM
Yesterday, 01:32 AM Go to last post
10 605

"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
08-04-2020, 03:14 PM Go to last post
8,057 1,681,764

Bulking vs keep cutting to 10%

Hello, im 21 almost 22, been workin out for a while, also in the Army, im tryin to get opinions. Should i keep cutting to get to like 10% bodyfat to get the 6 pack or just bulk again up to like 200 lbs ish or so 2-3 months? Im 170 lbs 6'3 at the moment, about 13% bodyfat. Also going on a year long...

KingZD1‎, 07-10-2020 03:37 PM
08-04-2020, 03:04 PM Go to last post
6 1,369

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, 08-03-2020 08:27 AM
08-04-2020, 02:42 PM Go to last post
16 696

Your thoughts on this

DAY 1 : Flat BB Bench press Lat pulldown Incline DB press BB row Cable crossover High/Low DAY 2 : Back Squat DB shoulder press

ahmedjrai‎, 08-04-2020 04:49 AM
08-04-2020, 09:31 AM Go to last post
5 428

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
08-04-2020, 08:32 AM Go to last post
18 1,401

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, 08-02-2020 07:14 PM
08-04-2020, 07:16 AM Go to last post
4 624

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fendezaorocki‎, 08-04-2020 06:58 AM
08-04-2020, 06:58 AM Go to last post
0 296

RANK : http-www-superfitsupplements-com/vigxex/

Vigxex - - - on the opportunity for enhancing your general execution on the bed. As a matter of first importance, we should disclose to you one thing that level is such a great amount of imperative for getting the supported lies and if your level isn't and

inserntanrocki‎, 08-04-2020 04:35 AM
08-04-2020, 04:35 AM Go to last post
0 255

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UK KANAVANCE CBD Oil >> KANAVANCE CBD Oil UK >> Review >> might likewise work to give different advantages, for example, advancing quicker recuperation time b

bholeualihari‎, 08-04-2020 02:51 AM
08-04-2020, 02:51 AM Go to last post
0 341

Looking for Transform Program using Power Rack

Hi, I've been using my power rack at home for a while (with olympic barbell) but have been lacking a program. Most of the programs here I've found require a full gym which I don't have. I also want to utilise the squat rack rather than limit myself to body weight exercises. I'm about 185 pounds /...

kaw048‎, 08-03-2020 10:18 PM
08-03-2020, 10:47 PM Go to last post
4 437

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, 08-03-2020 01:09 PM
08-03-2020, 10:01 PM Go to last post
2 468

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, 08-02-2020 03:29 PM
2 Pages
1 2
08-03-2020, 08:48 PM Go to last post
46 1,543

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
08-03-2020, 06:57 PM Go to last post
23 1,140

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