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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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  2. Discuss Olympic lifting and your personal programs.

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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
4 Pages
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04-18-2024, 06:18 AM Go to last post
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Sticky Thread Sticky: AllPro: A Simple Beginner's Routine part VII

Part 1: Part 2: Part 3: Part 4: Part...

nightanole‎, 11-07-2020 06:13 AM
36 Pages
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04-17-2024, 01:54 PM Go to last post
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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
105 Pages
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03-22-2024, 05:24 AM Go to last post
3,122 1,711,709

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
26 Pages
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02-24-2024, 08:54 AM Go to last post
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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
25 Pages
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02-23-2024, 12:56 AM Go to last post
732 1,734,031

Sticky Thread Sticky: Am I overtraining?

In response to this question, asked several times per day in this forum, consider this: Due to a large number of variables from one trainee to the next, no one can look your written routine and declare it "overtraining" or "too much." Instead of posting your routine in all it's detail while...

ironwill2008‎, 11-21-2018 07:29 AM
11-21-2018, 07:29 AM Go to last post
0 95,960

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 3,715,095

Is this a good routine for muscle building

Is this plan good for building muscle? Day 1 upper: incline bench 3x5 pronated grip lat pulldown: 3 x8-10 dumbbell shoulder press 3x15 inclince dumbell chest fly 3x15 cable row 3x10 tricep pushdown 3x15 inclince dumbbell curl 3x12

Jj2021‎, 04-19-2024 09:37 AM
Today, 12:10 PM Go to last post
3 408

Lyle McDonald GBR

I was checking out Lyle McDonald bulking routine and I saw that he suggests doing this on lower days: Squat SLDL OR Leg Curl Leg Press Another Leg Curl Calf Raise Seated Calf Raises So, basically, he relies on squats to target everything except of knee flexion, calves and rectus femoris...

SaulGuzman‎, 04-17-2024 10:26 AM
Yesterday, 10:49 AM Go to last post
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markjgalvan‎, Yesterday 04:12 AM
Yesterday, 04:12 AM Go to last post
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markjgalvan‎, Yesterday 04:09 AM
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markjgalvan‎, Yesterday 04:08 AM
Yesterday, 04:08 AM Go to last post
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Failed my bench today. Where to go from here

42m, thyroid issues and 2 crunchy shoulders. I’ve been lifting off and on for years. I’ve been doing similiar to the fierce 5, 4 day a week upper/lower routine for the past 8 weeks. My main lifts (bench, squat and trap bar deadlift have been progressing nicely). Today for my main upper my flat...

truth223‎, 04-20-2024 04:11 PM
04-20-2024, 05:16 PM Go to last post
2 297

Question Advice on Restarting

I went to the gym at least six days a week in my early 20s. I logged my diet and every rep or cardio session. I had a personal trainer to help me develop the lifting program and push me in the gym. Fast forward. I'm approaching 40, sit at a desk 10 hours per day, and eat fast food at least...

beatificfrost‎, 04-20-2024 10:16 AM
04-20-2024, 01:14 PM Go to last post
2 298

Recovering from brain AVM rupture

Hello everyone, 11 weeks ago I had a ruptured AVM in the brain. I’m thankfully on the mend and looking to start to get back into the gym. The AVM will be treated by ‘gamma knife’ which will take 3-5 years to kill the AVM. I want to start going back to the gym however the consultants don’t...

jpearson1998‎, 04-20-2024 01:17 AM
04-20-2024, 11:04 AM Go to last post
2 287

Simple but effective hypertrophy program?

Strength is a plus but I really want to look better. Push pull legs? Bro split? Tell me what has worked for you! Thanks Been working out on and off for 11 years

CCtheBEAST‎, 07-02-2020 07:05 AM
04-19-2024, 11:40 AM Go to last post
14 8,918

Back is Sore from Pull Day so I can't do Romanian Deadlifts on Leg Day

So yesterday was my pull day and I actually hit my back pretty good. Really focused on mind muscle connection with pull ups and I could just tell the feeling I got immediatley after the sets that I was going to get crazy DOMS the next day. Today is the next day and indeed my lower back is quite...

Pocro‎, 04-17-2024 11:47 AM
13 797

Starting out, what should I do about this?

Hi, I'm 37yo male, just starting out. I found an especially weak area from first attempts to do overhead press on starting strength with just the bar, which failed(!) I want to fix that. My question is, how would you go about doing so in my position? I don't have such difficulty in...

gauntlad‎, 04-18-2024 09:18 AM
04-18-2024, 11:05 AM Go to last post
4 522

Please Rate My Unusual Full Body Workout Program

Hey Everyone, I been trying things for almost a year and I'd love some feedback my on my routine. My general goals are losing a couple more pounds of fat while maintaining or slightly increasing my cardio, pull ups and general strength. Some might say my workout is too much or to separate...

Dukeydooks‎, 04-17-2024 11:31 PM
04-18-2024, 07:09 AM Go to last post
4 616

Please critique my workout routine

Hello everyone, I used to work out regularly when I was young but had to take a break due to work reasons, but now I am looking to get back into it. My goal is to get stronger. How is my workout routine? My rationale for picking the exercises is mostly based off what I like to do and what feels...

lecithar‎, 04-17-2024 11:19 AM
04-17-2024, 05:05 PM Go to last post
2 475

Poll Poll: How do you record your workouts

Do you record your workouts using: 1. pen and paper OR 2. a workout app

ItaStallion1‎, 04-16-2024 06:21 PM
04-17-2024, 10:03 AM Go to last post
3 569

Switch Routine on a Cut?

Been running fierce 5 novice while bulking for 5 months now and started cutting 4 weeks ago. Workouts and progression have been decently more difficult since then. Love the program and want to return to it when I bulk again, but does it make sense to switch programs while cutting? Or do a larger...

Hombre7‎, 04-15-2024 08:58 PM
04-15-2024, 10:50 PM Go to last post
2 612

Looking for a suggested workout routine, designed by experts

Hello folks I got tired from searching online platforms and websites for a well workout routine, that designed by experts, for myself (male 36 years old), intermediate, split muscles, 4 -5 days, for budling muscles & strength, burning calories, and getting in shape. So if you think you had...

Yasser87‎, 04-14-2024 07:16 AM
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musoli‎, 04-15-2024 03:17 AM
04-15-2024, 03:17 AM Go to last post
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why are some of the exercises on fierce 5 only 5 reps?

I was under the impression that a 5 rep scheme was more for strength gains and less for hypertrophy? are the exercises that are only 5 reps not for muscle building? I noticed that some of the exercises have more reps than that of course. I figure the program was probably for both so maybe that's...

Tybittz3‎, 03-21-2024 02:08 PM
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