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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
279 Pages
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Yesterday, 02:30 PM Go to last post
8,360 1,344,971

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
99 Pages
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2,968 1,037,953

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
675 663,290

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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07-06-2020, 10:53 PM Go to last post
684 1,212,836

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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06-22-2020, 09:33 AM Go to last post
949 794,588

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
79 240,710

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 2,549,112

Is it fine to keep doing Coolcicada's PPL as a beginner?

I am a beginner to the gym, 5'10, 191 lbs. I am currently working out at a 500 calorie deficit, and was wondering if I can keep going with this program that I am already doing now for a few weeks, or if I should change it to Starting Strength or SL5x5? The program: Push...

Itsoverboyosx‎, Today 01:34 PM
4 116

How does my training program look

i want to increase my measurements to reach my golden ratio proportions. I wanted some opinions on it to see how everything looks i have attached the pdf files for both the training program im going to follow and my current proportions vs the golden ratio proportions I will train using...

theo132598‎, Today 12:26 AM
4 213

Is this a solid PPLUL?

Hi y’all new here, was wondering if my nee routine is solid. Usually only hit muscles hard once a week, but I’d like to change it up! Here is the one I created. Pull Deadlift 5x5 Pulldowns 3x8 Seated row 3x8 Rear delt fly 3x12 Shrugs 3x10 Barbell curl 3x8 Preach curl 3x8

frankbat94‎, Today 02:46 PM
5 100

Hitting muscles multiple times a week?

So I’m seeing TONS of people suggest this and there are some factors that I’m struggling with understanding. I have a strength and size imbalance in my medial delt when doing side raises, so I’m trying to find ways to improve this as well. One routine I was interested in was a PPLR So it...

michaelv92‎, Today 11:36 AM
16 235

Decent gains after 4.5 months?

After 4.5 months of lifting weights, having not lifted for over 2 years, have I made ok gains so far? 5'10.75, 175lbs, ~16% bodyfat OHP - Start: 75lbs x 5-6 Now: 115lbs x 2.5 Barbell Row - Start: 75lbs x 6-7 Now: 135lbs x 5 Squat - Start: 75lbs x 5-7 Now: 165lbs x 3.5...

proxyfunction‎, Yesterday 10:49 PM
21 454

Program while losing weight?

Hi guys Newish here I am looking for a beginner workout after not working out in a while. Some light bodyweight while corona was present but gyms opened recently so did some light work to get used to it My main goal is weight loss. I am eating around 1900kcals 142p, 74f, the rest carbs or...

BelgianBull‎, Today 01:20 PM
0 71

need a new full body workout program.

i've been training for about 2 years at home with a bench, barbell, dumbbells, squat rack... i recently started going to the gym, and i would like to start using machines to better target muscles like my back etc. where can i find a good full body workout program (for bodybuilding and...

Datboileg‎, Today 04:56 AM
Today, 01:07 PM Go to last post
8 248

Beginner Here

Hi all, I hope you are well. I have read a lot of stuff on this forum the past few days, and would like some feedback on what I am doing right now, and to explain some of my background in DETAIL to help. So back in February 2019 - July 2019. I had no clue about what I was doing. I went on a...

HelixFuse‎, 06-28-2020 11:20 AM
2 Pages
1 2
Today, 11:42 AM Go to last post
38 2,973

"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
Today, 12:21 AM Go to last post
8,053 1,666,749

Focusing solely on Grease the Groove

Hello, is it a good idea to not do any workout other than Grease the Groove if my purpose is to increase my chin ups from 2 to 8?

ProwlerWalk‎, Yesterday 02:56 PM
2 212

Intermediate Advanced workout programs

Hi what do you think of my program. Please recommend exercises to add I have lifted for 5 years. For the past couple years, didnt really have a specific program just followed my instict on the gym, and my diet was bad. Now I wanna get back to bodybuilding seriously and have a fixed program. So,...

UnkleDolan‎, Yesterday 01:41 AM
Yesterday, 11:11 PM Go to last post
4 411

How do I fix being skinny fat?

I've been skinny fat (21yo, 5' 10'' 128 lbs) for quite some time now. I'm aware that this is a bit on the lower end of the weight range for my height, but I still have a decent amount of fat covering my midsection, and I've never been able to see my abs. Additionally, my conditioning could use a...

granolabar849‎, Yesterday 06:26 PM
Yesterday, 07:45 PM Go to last post
6 331

I like high volume, but is my routine TOO much?

I don’t mind a higher volume plan. Ive been doing it essentially since I started training. But just wondering if it’s too much. I’ve gained noticeable size and strength within the first year from it. But I would like a reassessment from some of you guys. This one is a 4 day split. Back and...

michaelv92‎, Yesterday 02:35 PM
Yesterday, 06:02 PM Go to last post
5 320

Identify weight plate. Martin Olympic

Can’t find any info online. Thank you. Martin Olympic Weight Plate

eaztridah247‎, Yesterday 03:12 PM
Yesterday, 03:12 PM Go to last post
0 203

12-15 rep range good for building muscle?

Im currently on a 35 rep goal 3 sets for bench and most shoulder related exercises due to an injury i had a while back and im lifting lighter weight in the meantime while i gain my shoulder strength back as i used to work between 6-10 range. TLDR: is 12-15 rep range good for muscle building?

Starley‎, Yesterday 02:49 AM
Yesterday, 01:38 PM Go to last post
19 587

Is my self made workout routine any good?

Hi all So i been working out with my routine, and i was thinking if there is some way to improve it. It takes me roughly 1 hour to 1:10h, quite long would be nice to have a workout done in 40 min or so but 1 hour is not too bad. I mainly watched videos of athleanx, and based on his information...

i3arty‎, 07-10-2020 09:46 AM
Yesterday, 06:47 AM Go to last post
10 457

Thumbs up Question about German Volume Training

So I've been wanting to start doing GVT recently and I have something I'd like to ask to those who are experienced with it: Every time I research GVT it says that you should use 60% of your one-rep max as a starting weight and should expect to reach about 7 or 8 sets before failure. There was...

bryn1234‎, 07-09-2020 02:58 PM
Yesterday, 05:19 AM Go to last post
11 621

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
15 Pages
1 2 3 4 5 ... 15
Yesterday, 03:47 AM Go to last post
429 97,195

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
Yesterday, 01:46 AM Go to last post
3 388

Should I continue bulking or cut?

Hi everyone, pics are below, so I’ve been working out for a little over a year. Been on a pretty intense bodybuilding program. I’ve had my fair share of injuries and inconsistencies, but I’m at a point now where I’ve been bulking for about 8 months now. The only fat I have appears to be...

michaelv92‎, 07-09-2020 07:24 PM
07-10-2020, 07:32 PM Go to last post
8 626

Order of exercises?

On say a Push day when I am working Chest, Shoulders and Tris. Is it best to work all chest exercises first, then shoulder, and then finish with tris. Chest 1 Chest 2 Chest 3 Shoulder 1 Shoulder 2 Shoulder 3 Tri Tri

rnickel17‎, 07-09-2020 07:53 PM
07-10-2020, 06:39 PM Go to last post
10 599

Which Program Should I Switch to?

I've been overweight a lot of my life and recently got into better shape. I've started eating a lot healthier and working out, but realistically I probably have no idea what I'm doing. 20 year old male, about 5'10" (181cm), 143lb (65kg) recently dropped some weight Diet is volatile, I need to...

SANTAN14‎, 07-08-2020 12:24 PM
07-10-2020, 05:56 PM Go to last post
18 973

Doing EMOM's for Building Muscle

I'm curious what your guys opinion on EMOM's for Hypertrophy? This is not the only thing I'm doing in the training regimen, see below for an example. Friday Bench Press Strength - Usually 65%-95% of 1RM for 5 Reps Hypertrophy - Back down set; As Many Reps As Possible on each set usually a...

fairbjosh‎, 07-10-2020 11:52 AM
07-10-2020, 03:44 PM Go to last post
2 363

PPL vs Arnold Split vs Chest & Tris, Back & Bis, Legs & Shoulders?

Sorry for the formatting on the last part. To anyone who does split workouts, which of the following do you have a preference for? I enjoy doing splits and am seeing consistent gains on my PPL routine (doing the Reddit PPL) though I am starting to look into the latter two splits in order to...

Odifududix‎, 07-10-2020 11:48 AM
07-10-2020, 01:21 PM Go to last post
6 386

Shoulder instability/labrum tear and surgery

Wassup haven’t really posted in a minute but I been lurkin Anyways I didn’t know where exactly to post this as the Misc. is too busy ... I have developed a labrum tear in the back of my left shoulder due to a variety of causes, most particularly my idiotic frequency of wide grip bench over the...

ry1000111‎, 07-09-2020 09:02 AM
07-10-2020, 11:14 AM Go to last post
2 455

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