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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
231 Pages
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Today, 06:36 AM Go to last post
6,926 899,954

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
29 Pages
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Today, 05:23 AM Go to last post
855 419,733

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
96 Pages
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Yesterday, 12:04 PM Go to last post
2,851 719,114

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
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02-18-2019, 05:06 AM Go to last post
665 909,929

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
20 Pages
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02-15-2019, 04:49 PM Go to last post
597 350,349

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
2 Pages
1 2
02-03-2019, 03:32 AM Go to last post
49 62,800

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 08:29 AM
11-21-2018, 08:29 AM Go to last post
0 7,027

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
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04-19-2016, 01:44 PM Go to last post
10,927 2,038,743

Smile Optimal rate of weight loss for beginners?

Hi guys, I'm kinda new to weight lifting lifestyle having started a couple of months ago. I've noticed that I've been losing weight @ 0.8% of the bodyweight per week. But I'm not sure whether it's optimal(for both weight loss and muscle preservation) or whether I should cut less/more? Any...

ros96‎, Today 05:09 AM
Today, 06:05 AM Go to last post
2 63

Which handles to use on hammer strength row to substitude pendlay rows?

Hey guys, just making this thread to clarify on which handles are BEST to use, when substituting the pendlay row lift for hammer strength seated rows I know it's not going to be the vertical handles, so my question is whether to use the HIGH horizonal handles, or the lower horizontal handles. ...

tomskee1‎, Today 02:17 AM
Today, 06:02 AM Go to last post
2 76

Is it possible to apply progressive overload on squat with +10 kg resistance incremen

Hi there. I am wondering is it possible to progress on squat with +10 kg resistance band increments. My squat progress will be like this: 5 * 3 30 kg 5 * 4 30 kg 5 * 5 30 kg

Valyria‎, Today 02:42 AM
Today, 06:00 AM Go to last post
3 105

Wrong 1 RM calculations

So I started Inverse Juggernaut Method. Input my 1RM based on 3Reps performed. Used those numbers in the excel document. SO I did my 9sets of 5 reps, then 10th set I did 25 reps, just shy of failure. Next day I did my deadlift with 9sets of 5reps, but only 10 reps on my 10th set, near...

OldManGains‎, Yesterday 04:10 AM
Today, 05:57 AM Go to last post
6 184

Chest won't grow, despite trying several different programs

Hey guys, I've been working out for years on and off, and have been dedicated for about a year now. One issue I've had since the beginning is, my chest doesn't grow at all. It looks the exact same in terms of size/thickness from when I was benching 115 pounds way back when, to now when I am...

BootySweatt‎, Yesterday 10:14 PM
3 131

Full body workout

Hi Im joining next week and just want to make sure i have a work out plan in each for each week. After doing research and receive advice from you members i understand that a 3 day a week full body workout routine would be good for me as a beginner with no experience However this confuses...

priyank28‎, 02-18-2019 04:16 PM
8 287

HELP! Need a detailed physical workout book - similar to BodyBoss but lower intensity

I tried making my own workout book consisting of yoga, pilates, resistance, bodyweight, and weight training exercises but when it came time to work out, it was a fail because I didn't have a visual of how to set up and execute the exercises and the instructions for the exercises that I found online...

Holistic4Health‎, 02-12-2019 11:38 AM
5 204

Workout plan - need opinion

I have never been active in bodybuilding, but I have been working out in a non structured way with weights while I was training handball and doing boxing recreationally in the past. Now I would like to build strength in pull ups, my goal is to get to at least 15, my max is currently 7. I have read...

Drax74‎, Today 05:24 AM
Today, 05:24 AM Go to last post
0 53

Low testosterone, should I change my approach to lifting?

Hi. I (19 Male) have been going to the gym for about 9 months. I've noticed that in this time period I've been struggling to increase my lifts, as early as the bar for the upper body exercises (basically had to deload everytime I added weight to the bar). Initially, I thought this was because I...

Odifududix‎, 01-26-2019 10:44 PM
3 Pages
1 2 3
Today, 04:42 AM Go to last post
89 3,398

Beginner here, been training for a year wondering if I'm doing it wrong

For the past year, I have been doing strength training 4-5 times a week. But... I have a feeling I'm not doing it right... My PT workout routine for me is typically 5 sets of 15 reps of hanging leg raise 5 sets of 15 reps of weighted side bend each side for a total of 10 sets 5 sets of 15...

anthells‎, Yesterday 08:09 PM
Today, 03:34 AM Go to last post
5 173

Smile An Unique Training Program for Upper Body

Hello Everyone , Firstly , some context to clarify my situation & goal so it'll be easier for you to guide me to right direction . I have a barrel shaped chest - likely some congenital condition and wide shoulders . I'm probably a mesomorph - have experiences of seemingly random people asking...

Fox4623‎, Yesterday 05:02 PM
Today, 03:17 AM Go to last post
3 136

Seeking for your thoughts and opinions about this.

Hey guys, hope ya'll doing well. I apologize in advance cause this gonna be a little long. Thanks! So ill start from the start. 6 months ago, i decided to be a bodybuilder, my only goal was to pack on as much size as possible. I have a bit of a grasp about working out, but not everything so i...

ThrainPressman‎, Yesterday 08:38 PM
4 138

Newbie trying to learn

I am 17 years old, 5'9", and 110lbs. I want to gain muscle mass as I am very skinny and was wondering what workouts I need to do. I am a complete newbie at this. I have a bench, a lifting bar, 2 dumbells(the ones you add weights to) and a pull up bar. I am also interested in running, but I would be...

threat10‎, Yesterday 10:04 PM
1 107

Adding 5 pounds a week for upper body on Fierce 5 novice

So I want to start fierce 5 novice program on monday and I read that your supposed to increase all your upper body lifts by 5 pounds every week. Does this also go for bicep curls and facepulls? I feel like I'm going to stall super fast on these excercises if I increase them by 5 pounds every...

MexicanTroll‎, 02-17-2019 05:27 AM
Today, 01:18 AM Go to last post
12 417

Where to start to reach my goals

Hey, guys I'm new here and wanted to seriously start working out again. I am 22 years old 5'9 175. I used to play football (cornerback) and at one point was on track to go D1 until injury and grades kind of killed that. So I'm used to working out or well I was. I've been in and out of the gym the...

Aureliu‎, Yesterday 08:02 PM
Yesterday, 08:02 PM Go to last post
0 92

New here. Would love some advice.

Hey guys. I’ve been going to the gym now and trying to eat right for about 2 years. I. Before this I was very fat, I lost about 3 stone mostly from doing cardio and in eating within a caloric deficit. I then started to build muscle. I saw some good progress at first but I haven’t seen much for a...

asfvck‎, Yesterday 09:15 AM
Yesterday, 06:20 PM Go to last post
8 254

Workout plan with a fractured foot

Hi, Several months ago, I fractured my foot, breaking two metatarsal bones. Long story short, I have already been injured for five months now and two more months of treatment is expected. In the meantime I've lost about 10 lb of weight which is great. Since I cannot hike anymore, I decided to...

lookin03820‎, 02-17-2019 04:06 PM
Yesterday, 04:58 PM Go to last post
11 338

made my first training program need advice

im been training for 1 year now, i have made my own program focusing on gaining strenght and size the idea behind the program is to hit my muscles as often as i can in a week. just wondering if its to much volume or there is something i should add to the program? i dont have a job atm so training...

wrods‎, Yesterday 10:00 AM
Yesterday, 04:54 PM Go to last post
5 187

What Burns More Calories In A Week?

In a week what burns more calories a full body 3X a week or a 5 day body part split?

fairbjosh‎, Yesterday 03:31 PM
Yesterday, 04:51 PM Go to last post
1 149

Thumbs up My workout plan, need opinions

Hey guys I’ve been gyming for about a year now doing the classic bro split but I decided to make my own PullPushRestCardio routine. I’m not interested in training legs and am currently cutting so put a day cardio in there, let me know what you think🤷🏽‍♂️ Also I wasn’t too sure if I put in too...

SGrange99‎, 02-18-2019 04:10 AM
Yesterday, 04:37 PM Go to last post
1 207

Fierce 5 Take Two?

I'm 41, 5'10", 180 lbs. at about 21-22% bodyfat (most of the bodyfat is abdominal, typical middle-aged skinnyfat). I started lifting weights about a year ago, f***** for a couple of months, and started F5 in March 2018. Stuck with it til around late April, when some life things happened and I...

Rdrummond77‎, Yesterday 03:30 PM
Yesterday, 04:35 PM Go to last post
1 139

What to do next

40 years old, 167cm, 180lbs, taking 1750 calories. Been doing Fierce 5 at home for 3 years. I've increased weight, changed rep alternating between 5 reps and 8 reps and seen since decent gains over the years, though a little more on the fat side. Looking at images on the net if guess I'm...

GenerationZero‎, 02-18-2019 02:39 PM
Yesterday, 03:53 PM Go to last post
5 180

Opinion of vikings 4 day Upper lower

I am going to start Vikings 4 day Upper/Lower plan, and wanted to to get your Thoughts on some of the tweaks that I want to make in the program: 1. Running the program as a 3 day per week instead of 4. 2. changing hack squat to front squat 3. I am planning to replace deadlift with sumo...

ccheng1‎, 02-15-2019 08:39 AM
Yesterday, 02:44 PM Go to last post
6 382

Skinny hopeless guy needs help

So to start of I've been skinny all my life. And bullied all my life because of it. I'm about 6 foot 1 and weigh almost 150 pounds and i'm 20 years old. My question is what kind of diet should I follow and what kind of workout program should I follow. Furthermore, what kind of results should...

skinnymale58‎, Yesterday 01:26 PM
Yesterday, 02:30 PM Go to last post
3 135

When should i switch from an upper/lower to PPL?

So i am currently doing an upper/lower routine which goes as follows: Upper: OHP 3x5-8 BB rows 3x6-10 Bench 3x5-8 Pullups 3x8-12 Superset: Tricep pushdowns & Dumbell curls 3x8-12 Superset: Cable lateral raises & Face pulls 3x10-15

Cruceuz‎, 02-18-2019 08:53 PM
Yesterday, 12:55 PM Go to last post
5 243

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