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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 08:53 AM
268 Pages
1 2 3 4 5 ... 268
8,014 1,214,145

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 02:07 PM
99 Pages
1 2 3 4 5 ... 99
2,946 940,150

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 07:55 AM
32 Pages
1 2 3 4 5 ... 32
01-09-2020, 02:34 PM Go to last post
945 680,324

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 12:51 PM
23 Pages
1 2 3 4 5 ... 23
12-29-2019, 08:44 PM Go to last post
682 1,119,509

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 07:27 PM
23 Pages
1 2 3 4 5 ... 23
11-11-2019, 05:58 AM Go to last post
665 564,450

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 07:00 AM
3 Pages
1 2 3
09-06-2019, 01:41 AM Go to last post
72 181,384

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 09:28 PM
365 Pages
1 2 3 4 5 ... 365
04-19-2016, 01:44 PM Go to last post
10,927 2,408,604

Question about rest days

So i am doing a classic bodypart split. But the thing is i don't have time to do abs or calves after my workouts because i like to train less than 1 hour. My questions is what if i do abs and calves on rest days? This will impact my recovery? Chest and abs Back Legs Shoulders and calves ...

CapitanNemo‎, Today 03:01 PM
2 102

Arrow Need some help!

I had broken my foot and ripped 3 tendons in it and was kinda down and out after, needless to say I put on an unwanted 45lb. I'm 6'4 265lb now and I'm looking to get back down to 220lb, I've never gained this much weight in my life and I'm wondering if anyone could help suggest a plan to get...

RKJ92‎, 01-22-2020 08:41 PM
Today, 05:55 PM Go to last post
3 404

Bro split recommendations?

So I have spent years bulking/cutting doing Strong lifts and 531. I feel like I have just gone in circles to be honest. I have certainly gained a little muscle but based on the amount of time spent, I can't say that I am happy. I am kind of tired of doing the same compound lift based workouts and...

SwagenGTI‎, 01-17-2020 01:49 AM
Today, 04:41 PM Go to last post
21 1,470

Do you use a Massage Gun? How do you like it?

So I'm looking into getting a massage gun for some help with recovery. I know all about the Theragun and Hypervolt, but what others have you used that you recommend? Read through this article on but wanted other opinions. Thoughts?

benchill‎, Today 04:13 PM
Today, 04:13 PM Go to last post
0 35

Bicep workout program

At current, I am doing this bicep workout program: Exercise 1: Barbell Curl 3 sets of 12 reps with 60 second break 3 sets of 2-4 reps with 90 second break (heavier weights) Exercise 2: Incline Dumbell Curl 3 sets of 12 reps with 60 second break 3 sets of 2-4 reps with 90 second break...

Work56Guy‎, Today 11:14 AM
6 215

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 03:00 AM
3 Pages
1 2 3
Today, 03:25 PM Go to last post
68 6,690

Question Calisthenics and Weightlifting

I've been recently been doing a calisthenics upper body and weightlifting lower body routine. I've been considering doing weightlifting for upper body as well while also working on calisthenics. However, I'm skeptical about using weights, because if I were to discontinue using weights for a...

OllieOpps‎, Today 12:57 PM
Today, 03:19 PM Go to last post
1 77

Unhappy Friend has no growth

I’ll try to keep the setup short. My friend started getting me to be his workout buddy, so we can start working out. I haven’t worked out in a long time (was an athlete in High School, but I’m 32 now), and he was a farm kid (age 24, young and skinny), that never did any formal workout. We have...

ReiLen‎, Today 12:07 PM
6 128

Fed Ex Package Handler job affect programming?

Does anyone have experience being a Fed Ex package handler? Do you think taking this job will have a major impact on one's ability to train?

Bailout987‎, Today 01:29 PM
3 125

Need help with a workout plan in my new apartment's gym

Hello Everyone, I just moved to a new apartment and there’s a great fitness room with all sorts of equipment to use. The two most important ones I plan on using are the dumbbell sets and “Matrix” machine that allows me to do all sorts of exercises. I have attached some images to show what what...

jbaroosh‎, Today 12:17 PM
Today, 01:25 PM Go to last post
4 130

Muscle growth question

Hi. Is there any way to make your muscles grow really fast, like making them recover as fast as possible or giving them lot of protein and training as hard as possible. Or is 0.5-1 pound the body's absolute maximum capability for muscle growth. Thank you.

bodyguy55‎, Today 07:57 AM
8 271

"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 08:03 PM
269 Pages
1 2 3 4 5 ... 269
Today, 12:47 PM Go to last post
8,045 1,572,615

I think I am fat or maybe just skinny fat and I don't know where to turn to!

First post here, long time lurker. Anyway, I am an 18 year old male. Up until about a month ago I would drink about 3-4 sodas a week. It has been a month or so and I have dropped soda fully from my diet (i'm assuming that helps with getting trid of stomach fat) yet I still drink lemonade every once...

aidanB09‎, Yesterday 08:04 PM
Today, 11:00 AM Go to last post
8 392

Body parts imbalance

I am 17 yrs old and i started my lifting journey 7 and half months ago. I did big mistake with cutting and ended at 122 lbs at 5'10 lifting weights almost every day with huge volume and ignoring legs. I did what i wanted in the gym without tracking sets and reps. I always had quite good form but...

Tonii47‎, Today 09:47 AM
Today, 09:47 AM Go to last post
0 135

Thumbs up When you can't increase weight on accessory lifts

Hello Guys, Question is what do you do with accessory lifts that you can't increase weight on if you follow any program like Fierce 5 or VBB?. Eg exercise cable pull down machine goes up in 20lbs/10kg increments. Do you increase the reps until you are able to move to the next weight? Just want...

fattofame3‎, Today 02:55 AM
5 334

Feeling Weak on Cut

28 years old, 6'1, 210lbs, 20% bodyfat estimated. Cutting on 270g protein 140g carb 65g fat (2225 total). I've cut volume by 25% but kept the weight on the bar the same. Recovery doesn't seem to be affected, my muscles aren't sore at all before each workout. However, my workouts suck now, I've...

mobp‎, Yesterday 07:27 PM
Today, 08:20 AM Go to last post
5 319

Looking for a new 4-5 day split routine

Hey guys I have been using the fierce five five day split and I got some really good strength gains with Deadlift going from 160 to 180kg Squat going from 110 to 135kg and Bench going from 95 to 105kg I am now looking for a new program to run that still runs around the same three compound...

StumpingIron‎, Yesterday 05:45 PM
7 401

Question Should I switch program?

So I'm trying to lose weight and running AllPro. I started at 93kgs and now at ~89. I like all pro routine, but I'm going nowhere in the weights. My current lifts are - Squats - 40kg Bench - 30kg plates + Olympic bar

VigneshSP‎, 01-16-2020 12:01 PM
Today, 07:34 AM Go to last post
6 764

Fierce 5 Bicep curls

Hi guys It doesn't spicy on the program what to do the Bicep curls with? I've been doing it with the Olympic bar but just seeing if that is correct or if there better options like EZ bar, dumbbells or cable? Does it matter? Thanks in advance

BlueDay93‎, Today 04:43 AM
3 223

need help - lost after eating disorder and overtraining

Hey guys, hope this is the right thread for my request. Let me tell you my story. Initially coming from endurance sports, precisely running (2-3 times a week), I started going to the gym. To be honest, I signed in to be able to keep running during the winter and to fight my fear of the dark and...

Schneehuepfer‎, 01-22-2020 04:33 PM
6 493

Am I doing it right?

So I started lifting weights back around Late September 2019, I am 34 years old, 171cm tall, and at the time weighed around 12st8. I wanted to workout out 5 days a week mon-fri as my work allows me to train every weekday. So I started doing a split routine, Chest and Back on Monday, Legs and...

deankenny21‎, Yesterday 12:18 PM
12 456

Program critique plz

Looking to get back into lifting after a couple years off. 3 day program m/w/f weekends off. I have chosen this routine based on past injuries, flexibility, body type etc...Just wondering if this program is sufficient or is lacking/overdoing in any dept. Scherzer squats Muscle clean and press...

Blyon900‎, Yesterday 11:57 PM
Today, 12:44 AM Go to last post
3 294

Lightbulb Changing My Life & Grand Plans For The Future

Hi, I am in my early twenties and a relative beginner who has only been going to the gym for a few months. I am an average weight for my height/age - 73kg and 181cm. I know many of you here are very experienced and knowledgeable with a lot of wisdom regarding gym-going, so I would really very...

Onyl‎, Yesterday 04:43 PM
Yesterday, 10:18 PM Go to last post
1 295

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 07:41 PM
Yesterday, 08:58 PM Go to last post
19 2,106

Question Help finding the g-spot, how much to train, how heavy and goals to set

I have major depression, social anxiety, generalized anxiety and ADHD. I find it really hard to exercise adequately and often run into walls. I am 6"2, 20m and weigh in at 117kg (earlier this year was around 105-110kg), probably around 25-30% body fat. Last year I started really aggressive: I...

Bolognie1‎, 01-22-2020 11:17 PM
Yesterday, 04:28 PM Go to last post
3 549

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