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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
276 Pages
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Yesterday, 11:43 AM Go to last post
8,279 1,313,889

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
1 2 3 4 5 ... 99
05-29-2020, 03:12 PM Go to last post
2,964 1,015,374

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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04-24-2020, 11:20 AM Go to last post
946 768,077

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
1 2 3 4 5 ... 23
04-18-2020, 12:36 PM Go to last post
684 1,190,531

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
1 2 3 4 5 ... 23
04-02-2020, 05:17 AM Go to last post
671 640,803

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
09-06-2019, 12:41 AM Go to last post
72 226,597

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 2,518,096

Body weight workout plan help

The gym being shut I need a workout out plan. Any suggestions. I have access to light weights. I'm doing, press ups, dips, tricep. Body weight Dumbells Squat, shoulder press, bench. Low weight so offers little resistance. Shall I do more reps. Sop it all together and take up another...

training12‎, Today 08:52 AM
2 89

Who's returning to gyms now?

My gym re-opens Monday. I definitely won't be there. No amount of cleaning, social distancing, etc. could make me feel safe there right now. Gradually I'm building up my "home gym" -- dumbbells, barbell, plates, jump rope, resistance bands, yoga mats, etc. Not easy since equipment is hard to...

HardGainersTry‎, 05-15-2020 07:28 AM
Today, 10:18 AM Go to last post
27 1,585

Question Why do most program not inlcude Shrugs?

Hey Guys, I looked at Rippedbody novice, Fierce 5 full body, Fierce 5 & Vikings Bare Bones Full body and Upper Lower programs and most of them either only have shrugs on 1 day and not the rest or don't have them at all. Is there something I am missing? I am asking this because I struggle or...

fattofame3‎, Today 12:27 AM
3 262

What do you think of this program?

I know bro splits are not well accepted in this forum yet ill post it to see what u think. Monday. Chest and Triceps Bench Press. 4 sets 12,10,8,6 Incline Bench Press. 3 sets 10,8,6 Cable Crossover. 3 sets 12 Push ups. 3 sets to failure. Lying Triceps...

xln021‎, 05-29-2020 07:13 AM
7 586

Thumbs up I just spun my wheels FML and what do I do now?

Hello Everyone, Hope all is well. Straight to the point in April 2019 I weighed 78kg/171.6lbs all fat no muscle at all. At the end of 2019 I managed to get my weight down to 65kgs/143lbs but actually got it down in 7 months but just cruised for the rest of 2019 as to say. I was then considered...

fattofame3‎, 05-20-2020 08:27 PM
Today, 07:05 AM Go to last post
18 1,590

How to start training after long time ?

I didn't training 3 month because f*cking corona virus blocked me but I'm restarting and I don't have any idea about What should I do ? How to I start training this time

SplitOFY‎, Today 02:52 AM
1 129

49 year old beginner

Hello all, I'm 5'11" 187 male. I am a beginner. Can anyone recommend a starting program, and diet plan to get me going? Thank you. Rich

Rodnessrichard‎, Yesterday 07:46 PM
Yesterday, 10:40 PM Go to last post
5 221

Lightweight -> not lightweight

I'm trying to get advice on when to start bulking and whatnot. Im 146lb at 5'7" and maybe 15->16% and i started 2 years ago at 128lb at maybe 17->18%bf. My original goal was to get strong and stop being a lightweight. So bulked up to 160lb got fat then went back down to 140lb at around 15->16%bf. I...

Lizzy3200‎, Yesterday 08:39 PM
Yesterday, 08:39 PM Go to last post
0 145

Question Anyone from the UK?

Hi guys, Wanted to ask to all UK people how they are getting on with their home training? What kind routine you following and how you coping during lockdown? It seems gyms wont start to re open until July earliest and it’s crap. I’m struggling with motivation and sticking to workouts since I...

ben1500‎, Yesterday 09:23 AM
Yesterday, 04:04 PM Go to last post
7 370

6'2" never worked calves and they suck. how much can they really grow?

I decided to add calves into my routine and wondering if I can expect them to grow a decent amount? A lot of people seem to say they won't grow especially for people over 6 feet. My insertions don't seem very high, though. So I'm wondering if I can grow them even though I'm relatively tall? My...

alec935‎, 05-28-2020 02:40 PM
Yesterday, 03:54 PM Go to last post
18 815

Any dynamic strength/hypertrophy programs?

So i've tried multiple programs throughout the years that focuses on strength. After a several year pause i started with Stronglifts 5x5, then Madcow 5x5, and now on Wendler's 5/3/1 Boring But Big. I plateued on the first two (SL, Madcow) even with deloading, and on the 4th program of 531...

HindiUSMC‎, Yesterday 12:57 PM
Yesterday, 02:58 PM Go to last post
1 265

Got bored of workout routine which workout routine do you recommend next?

So I have been using Fierce 5 for 1 and a half. After that I started to use The Intermediate Upper/Lower which is recommended after Fierce 5. Now I have been using that for 2-3 years. I haven´t been working out for a 3 months due to lock down and I thought to myself I could switch up my old...

Pajchel‎, 05-28-2020 02:37 PM
Yesterday, 01:06 PM Go to last post
25 997

Smile Looking for good workout routine.

Hey guys, newbie here. How do I get started? I was in a really good fit back then in my high school years and I ran a lot and loved it. later in life, things changed... and I was eating fast food and unhealthy food a lot and now during the Corona-Virus, I'm in quarantine so I ate a lot and did...

Mr1Makaveli‎, Yesterday 08:43 AM
Yesterday, 01:02 PM Go to last post
4 254

What is a good workout routine/program to follow, currently doing 5x5?

Hi, I am currently doing 5x5, 3 times a week with occasional other light weight exercises, I've looked into other splits, such as the Upper/Lower, Push/Pull/Leg... but not sure which one to peruse for maximum potential with not too much time in the gym i.e. less than 1hour where possible and...

AdamKhan012020‎, Yesterday 05:26 AM
Yesterday, 11:50 AM Go to last post
5 393

How important is a vertical pull?

Like many of you, COVID has me working out at home. I have a decent pair of adjustable dumbbells ranging from 5kg - 40kg each. Only problem is, I have no option for a vertical pull. My door frames are weak as hell. I’ve tried a door jam bar, and the one you hook on top of the frame. Both ended up...

CookieDoughBrah‎, 05-27-2020 12:17 PM
Yesterday, 09:07 AM Go to last post
10 912

Help me create a workout

Hey all, im no way in hell capable of creating a well-rounded workout, that's why I need your help. I have been wanting to try out the split for a long time but since this split requires a precise exercise selection I have been postponing it because I don't know how to choose the exercises,. ...

AlistarWannabe‎, Yesterday 04:04 AM
Yesterday, 07:37 AM Go to last post
4 331

does BF% determine a lean bulk or cut phase ?

hi i am 6 foot , male , 45 years old , currently 170lb in the last 6 months i have gone from 190lb to 170lb judging by photos of bf% online i would say i am around 18% maybe . probably about 5lb - 7lb away from a flat stomach . but seeing myself in shop windows i am starting to look a...

david3190‎, 05-18-2020 07:08 AM
Yesterday, 06:38 AM Go to last post
10 1,115

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
13 Pages
1 2 3 4 5 ... 13
Yesterday, 05:21 AM Go to last post
365 77,941

How to Know if You're Gaining Muscle

Hey guys, I was hoping to find some advice on my current dilemma. I finished a 40 lb cut from 130 to 90 lbs in December (I'm a very short guy, 5 ft tall). I had been working out for a few years before that, but not consistently or properly enough, so my progress was quite bad. Since this...

orangeloor34‎, 05-29-2020 10:35 AM
05-29-2020, 01:30 PM Go to last post
6 504

Decreasing reps until you can only do 1?

For a while now I've been doing as many reps as i can of a particular exercise (let's say I get to 10 reps). Then for the second set I do as many as I can again (let's say I only get to 8), then I just continue doing sets with as many reps as I can until I can only do one rep. It might end up...

joea9‎, 05-28-2020 01:32 PM
05-29-2020, 12:57 PM Go to last post
8 563

Beginner Hypertrophy for Planet Fitness

Hi guys, I'm requesting a basic muscle-building program (4-5 days) that can be followed at Planet Fitness. By Planet Fitness I mean mostly machines and dumbbells (since they don't have Squat, Deadlift). The only experience I have is, Rippetoe's Starting Strength (at a different gym) for...

WillHappen‎, 05-19-2020 07:45 AM
05-29-2020, 10:15 AM Go to last post
22 1,705

Workout plan

I’m looking for a workout plan to get the best results. I’m 6 feet tall, 170 lbs, and I have 16% body fat. I’m trying to cut the body fat while gaining muscle and weight. Does anyone have any recommendations?

Gymguy10‎, 05-29-2020 08:28 AM
05-29-2020, 08:36 AM Go to last post
1 408

Rest (minutes) between "Exercise"

Hi, hope you are all well. I am always confused about rest "time", can't google any result for this question: do you rest longer between Different Exercises? let's say I am doing weight traning, mainly for muscle size gain (if this concerns you) and I have several Exercise in my workout......

antonyktwong‎, 05-28-2020 07:36 PM
05-29-2020, 04:20 AM Go to last post
12 597

Taking off 2 weeks off lifting

Ive Been posting alot about my shoulder injury... People said that i should take off... So i am taking 2 weeks off and i stop training chest and shoulders for a month.. I wont anymore post about this but i have a Last question if i Come back to lifting to hit back and Arms legs... Are these...

Advice1998‎, 05-27-2020 12:10 PM
05-29-2020, 03:34 AM Go to last post
1 656

Stuck at 7 pull-ups

Hello, i have a question. Some weeks ago, i could do only 2 pull-ups. I train 3x per week fullbody training, and i did like every training or every 2 trainings +1 pull-ups. But for now , im like 2 weeks stuck at 7 pull ups and i just cant do more. I dont know why, my dips i do more reps every...

valinor333‎, 05-25-2020 01:49 AM
05-29-2020, 12:17 AM Go to last post
15 1,284

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