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Forum: Workout Programs

What workout is best for your goal?

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  1. Post your workout journals online so others can see what you are doing and follow your progress!

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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
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Yesterday, 09:38 AM Go to last post
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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
145 Pages
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Yesterday, 05:42 AM Go to last post
4,347 566,534

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
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08-16-2017, 02:26 PM Go to last post
521 137,176

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
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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
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07-16-2017, 11:17 PM Go to last post
611 706,656

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
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04-19-2016, 12:44 PM Go to last post
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Arrow Sticky Thread Sticky: General Forum Rules

Welcome to the 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 44,571

"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
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Deload next week - couple of questions

Hey guys, This isn't my first rodeo in terms of cycles etc., however it is the first time I've incorporated any meaningful amount of additional volume training into my programme after the high intensity sets. Context: I'm on Wendler's 5/3/1 programme. My primary goal is strength and training...

TheGymJim‎, Today 08:05 AM
Today, 12:40 PM Go to last post
4 72

225 press

I would like to strict press 225. I know for aesthetics 135 works just fine if I put up sets of 8, but for some reason this goal appeals to me. My press now is pretty good, about bodyweight (200) but I have been training mostly lower body and some bench. Currently training OHP twice per week, once...

ironlionzion3‎, Today 11:23 AM
1 97

2017 Squat Challenge - Shooting for 165,000

HAPPY NEW YEAR!! Well we made our goal last yr and then some :D For last years ref: This years goal was moved up 10,000 to 165,000. I like Partyrocking's rules the best, so we will stick with those.

Squid24‎, 01-01-2017 03:43 AM
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Adding mobility exercises to beginner routine

I've been doing SL 5x5 for the past month or so and have seen steady progress with my lifts and starting to add some muscle which is great. One thing I miss is the lack of mobility / stability exercises to help with some of my weaknesses. I have pretty weak ankles along with tight hamstrings...

danielbird193‎, 08-16-2017 10:10 PM
3 165

Too many deadlifts?

I recently started working out with this routine: Workout A: - Squats - Bench Press - Overhead Press Workout B: - Deadlifts - Lat Pulldown

SilentDan‎, Today 10:55 AM
1 60

Let's gun for 150,000 Pull-Ups again in 2017!!!

We got 112,995 in 2015, but we only got less than 75,000 in 2016. Bad year. Let's try gunning for 150,000 again! 2016 (less than 75k, horrid): 2015 (112,995): 2014...

JustBulk‎, 12-31-2016 09:48 PM
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Is there a limit to the amount of time you can spend working out?

So, because I don't have a car atm (it's a pain in the ass to get a ride there), I workout every other day for 2.5-3 hours. Is this less effective than working out everyday. Since the workout is so long should I drink protein DURING the workout?

Bditt‎, Today 10:47 AM
Today, 10:47 AM Go to last post
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Bored of Fierce 5 Novice Routine - what next?

I've been doing F5 on and off for about two years (but fairly consistent over the past few months), and I'm getting bored with it. My current numbers are a mix and match oof what my maximums have historically been, but where they are smaller than before, they're not much, and likewise where they're...

GF23‎, Yesterday 11:46 PM
Today, 10:41 AM Go to last post
3 173

How to workout without losing weight?

Hey guys! So I'm 5'5, 108lbs female, 26 years old. I love working out and running and I feel great after. But lately I have lost too much weight. Around 20lbs due to GI issues. I'm also nursing and that burns calories. I try to stay away from meat and other animal products but even after...

helenjardim‎, Today 09:52 AM
1 47

When to do HIIT?

I got a workout routine that currently looks like this: Day 1: Legs Day 2: Back Day 3: Shoulders and abs Day 4: Arms Day 5: Chest And after Day 5 i take one day rest and then go back to Day 1. But i want to start doing some HIIT training after my weight training but i'm not sure on which...

AntonKihlstrom‎, Today 06:58 AM
3 99

What are good reps with 225 in the bench, squat, and deadlift.

225 pounds is all the Olympic weight I have and a inexpensive power cage rated for 210 pounds. I really don't want to lift heavier. What is strong reps with this weight for a 260 pound man that could lose 20-30 pounds of weight. These are my current reps Bench mid grip 8 reps, goal 10 reps....

PeaceLoveDope‎, Yesterday 10:56 PM
Today, 09:34 AM Go to last post
10 165

Question Guestimate my potential based on starting stats (18 y/o 1 month into training)

I've been around the forums for years but about 2 weeks ago I decided to take weightlifting seriously, putting myself in the right mindset for good sleep habits, a good diet and a good workout regime. What I would like to know, based upon your observations and knowledge: 1) What numbers could...

FightYourFear‎, Yesterday 07:41 PM
Today, 09:31 AM Go to last post
6 152

Dead Lifts the day after working back?

I currently work a push/pull/leg split which is setup like this: Monday: push Tuesday: pull Wednesday: rest Thursday: push Friday: pull Saturday: legs Sunday: rest

Knight526806‎, Today 07:59 AM
Today, 09:22 AM Go to last post
7 88

Post Exercises to improve my abs

I was quite skinny when I started, so I skipped abs at that time. Everyone told me that I don't need to do those. Now, I'm getting in shape and I don't get labelled skinny anymore. I'm starting to work my abs now. My routine is 3 days of workout and 1 day of rest. I do abs on day 1 and day 3. These...

MahirSN‎, Today 03:41 AM
Today, 08:32 AM Go to last post
2 140

Question Help a special child get a special program

Hi there The last few days I pushed my self into a very interesting dead end, physically and mentally. I am not going to start with a long long ago and hop straight into it. I hurt my wrist a few months ago. Through that I started running, I realized I like running so I took it up as a sport....

s4ndman1‎, Today 05:39 AM
Today, 08:24 AM Go to last post
1 114

Advice for lower body explosiveness

Quick background: Was into strength training for ~6 years, competed in PL for 3. Got up to 235 lbs at 6 foot. Was fun being strong but overall felt unhealthy, over weight, and body felt broken constantly. But most importantly my physical activities were VERY limited walking around at that...

sIimtrady‎, Yesterday 08:26 AM
Today, 08:10 AM Go to last post
2 121

What do you think of this modified push/pull?

Hello, My main priority is size but I really want to increase my Bench, Squat, Barbell Row, and Overhead press #s to respectable #s as well. This is what I'm doing: Monday: Heavy Bench Day 3x5 Heavy Bench 170 (554) 3x6 Incline DB 60 ✅ 3x10 Lat Raises

Hmatt330‎, 08-16-2017 07:26 PM
13 302

Question Need help choosing my next program :/ I don't have any idea what to do!

I need bodybuilding routine for HYPERTROPHY. I want MUSCLES not STRENGHT :D Please help

Mutant1312‎, Yesterday 01:52 PM
Today, 05:26 AM Go to last post
15 435

Quick Question PLEASE help!

Alright so lets say I do a full workout in the morning, but want to go back to the gym later in the day to do a bit of cardio (I live very close to my gym about .3 miles so I can just go whenever really) My workout routine is the cookie cutter Chest/Tricep Bicep/Back Legs/abs

NTC7841‎, Yesterday 02:29 PM
Today, 05:21 AM Go to last post
8 196

Which program?

Im looking to start a new program next week. I was originally thinking of doing Jason Blaha's ICF 5x5 and running it for a couple months, but now I'm thinking about doing the 6 week Candito strength program. Any suggestions?

TALtheICEMAN‎, Today 03:59 AM
3 105

How to do 2 a days

Can someone please give me example of a weekly 2 a day plan? I understand you could go once in the morning, then 8 hours or so later go again. But, do I train arms in the AM then legs in the PM? Or do high volume arms in the AM then heavy in the PM?

mikeyivy‎, Yesterday 10:43 PM
Today, 04:21 AM Go to last post
4 168

No pain, no much pain?

Yes, one thing I have always hated most about serious weight training is a situation where you need to PUSH HARDER to tear the muscles...yet it you work out TOO just ruptured some biceps, snapped some tensions, etc. I basically carefully gauge when to end a workout with just being so...

thethinman0007‎, 07-15-2017 04:09 AM
2 Pages
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Today, 04:10 AM Go to last post
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Fierce 5 : how to deal with squat pain?

Hi, -Monday i began fierce 5 program, i did some stretching after the training End of day mylegs begin to be sore -Tuesday it was a real pain -Wednesday i wasnt able to climb stairs, walking was very very hard Problem : wednesday was supposed to be the second trainging session but i wasnt...

Cymryr‎, Yesterday 09:54 AM
Today, 02:37 AM Go to last post
4 155

getting back in to shape/without injury

Hi everyone I was wondering if anyone knows the ideal work out program for someone who had been in shape for years but due to surgery had taken a year off (the surgery wasnt dangerous it just made me lazy to come back and train). I noticed when i would try getting back in shape before i would...

Herofeeder‎, Today 12:05 AM
0 118

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