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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
179 Pages
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Yesterday, 10:01 PM Go to last post
5,342 700,010

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
89 Pages
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2,649 610,774

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
24 Pages
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04-17-2018, 12:06 PM Go to last post
694 257,010

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
17 Pages
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04-12-2018, 04:11 PM Go to last post
509 233,475

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
2 Pages
1 2
04-12-2018, 12:55 AM Go to last post
33 8,051

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
21 Pages
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03-03-2018, 07:07 AM Go to last post
628 792,239

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 1,756,145

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 55,742

Cool Let’s Pull 50K Deadlifts in 2018

All Conventional/Semi-Sumo/Sumo Deadlift repetitions: Count all reps including warmups. “The meet don't start until the bar hits the floor” Don Blue

Nebamartinez‎, 01-06-2018 11:50 AM
7 Pages
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Today, 02:17 AM Go to last post
184 11,013

Exclamation Why do my pressing muscle group & legs grow SO much faster compared to my pulling ?

Title says all. It feels like i'm always platued with any pulling exercise.. its rare for me to increase strength... I use the same tatics on my push/legs and they respond GREAT.. the pull muscles horrible! My calves has a better time growing then my back... and everyone says calves are...

thexmarcoxz‎, Yesterday 09:08 PM
Today, 02:14 AM Go to last post
14 230

Programme for a rugby league back rower

Hi all, I'm 20 and play Rugby League in the U.K. I currently play for a team that is in the second highest division of amateur rugby in the country and I've also played a season for my university team as well (still have two seasons to go). I played as a half back up until around 17 but started...

Knowlsey13‎, Yesterday 04:19 PM
2 89

Starting to think I'm just not cut out for this

I'm 190 and 20% bodyfat. I've been lifting for years. I have a "skinny fat" body type - kind of a cross between an ectomorph and mesomorph (worst of both worlds). I am kinda thin boned so while I have been able to pack on some muscle, it doesn't really stand out. I lift 2-3 days per week...

lance2412‎, 04-20-2018 10:03 AM
2 Pages
1 2
Today, 02:00 AM Go to last post
51 803

Chest strain vs leg strain after workout

Hi, recently i’ve started doing the SS 5x5 program in the gym to get myself started with powerlifting and bodybuilding. To give you some context when i was a lot younger i used to be heavily involved in athletics and football (soccer) so my legs would be naturally a lot stronger than my upper...

jasplat9887‎, Yesterday 04:47 PM
6 139

Programs for strong joints

Are knee and elbow pain inevitable with long-term heavy lifting? I used to get frequent low back pain for years until I started hitting GHD/back extensions every single session, then no issues while the weights got heavier and heavier. Same with shoulders, since I started hitting basic front...

RonSwoleman‎, 04-21-2018 09:27 PM
4 196

Fierce 5 for beginners

I’m going to start fierce 5 today since I hear a lot of good things from it and was wondering is it still okay to do while cutting like should I still increase the weight and stuff? And also is it available on the body space app I like to keep track of my workout and it’s very Easy on the app

bojanglez34‎, 04-10-2018 02:43 PM
2 Pages
1 2
36 2,874

HELP: bulk of cut?

I’ve been yo yo dieting for about 2 years now and haven’t made too much progess. I am currently 5’9 170 lbs and am not sure if I should cut to around 10% and then start a steady bulk or slow bulk for at least 6 months to pack on some much needed muscle and then cut. bf% is about 13%

rarnold254‎, 04-20-2018 04:39 PM
Yesterday, 10:26 PM Go to last post
6 208

Smile I need a diet and workout plan

Hi! After many years of being too embarrassed to take my shirt off I decided it was time for a change. Im ready to follow a plan where I can lose weight. Right now I am 6 foot 2 217 pounds but I’d like to be at 182! I have no date to which I need to complete this so it can become a lifestyle move...

B1617‎, Yesterday 06:58 PM
Yesterday, 09:57 PM Go to last post
2 109

Dumb question about bar clips squatting

Today i failed my 90% 3 rep squat (280lbs). I already reset. Barely did one. Yesterday I played 3hr of organized basketball in 3 years. Out of shape cardio wise. But I made it up by devouring 1500 calories of goodies last night plus another 2000 today. Now about the clips: first time using...

dwightaroundya‎, Yesterday 03:05 PM
Yesterday, 09:41 PM Go to last post
13 209

Exclamation Little did I realize this would be one of my most difficult workouts.

I just got back from my most challenging workout ever. I've been going on a lot of long walks lately.Two days ago I did 14 miles. Today was a beautiful day, so I just had to get out. I live near a golf course and about 5 blocks from the onset of a beautiful walking path that goes along the...

b4bis91‎, Yesterday 06:48 PM
Yesterday, 08:26 PM Go to last post
2 121

Need a Workout Routine

Hi, I'm 17 years old and I just received the set of dumbbells ordered by me a few weeks ago. It is a complete gym set with an ez bar, a curl rod and a set of 2 dumbbells which can go upto 20 pounds each. The main question which keeps going on my mind is What exercise should I do with them? I...

Aakash294inf‎, Yesterday 04:37 AM
Yesterday, 06:35 PM Go to last post
7 281

Looking to switch from OHP to Incline Bench in F5 Novice

So I began the F5 Novice routine around Mid-February. Lately, OHP just hasn't been working out for me. I deloaded last week, and coming back from that, it doesn't seem to improve. My muscle imbalance really shows in OHP's, so I'd want to switch to incline bench instead. However, I'm not sure at...

Sharma4444‎, Yesterday 01:11 PM
Yesterday, 06:09 PM Go to last post
3 117

Workout program with no weights or resistance bands?

I have no way of getting to a gym as the nearest one is an hour from my house and 45 minutes from my job—this is not doable given that I work 10 hours a day. I live in an apartment, so weight lifting is simply not an option, and I do not think that resistance bands are good resources for...

sermo‎, Yesterday 05:00 PM
Yesterday, 05:00 PM Go to last post
0 85

Workout routine question

How does this routine look? Mon-chest/tri Tue-back/bi Wed-shoulder/legs Thur-chest/tri Fri-back/bi Sat-shoulder/legs Is this overtraining? Any modification advice you guys have for me?

giovani406‎, Yesterday 03:17 PM
Yesterday, 04:36 PM Go to last post
4 66

How much time should I wait between sets? (Bulking)

Okay so I have searched for the answer here but I found no solution, everyone suggested a different thing. I'm currently bulking on the fierce five program, and I wait 2-3 minutes between sets in compounds as it suggested (I do 5 reps of squat, then do nothing for 2 minutes and go back to it) and...

franktasteek‎, 04-21-2018 03:58 PM
Yesterday, 04:32 PM Go to last post
7 301

21, F, been lifting for 8 months and hit a plateau - best program for strength?

As title says been lifting consistently for last 9 months. However recently been getting a bit bored as not really progressing...obviously I know beginners gains doesn't last forever but I feel like I should start a proper program. Currently split my training into back+bi / shoulder + tri/...

JemH14‎, Yesterday 11:41 AM
Yesterday, 03:49 PM Go to last post
5 172

Thumbs down Male with wide hips - workout/diet plan

So some of you will tell me in crazy some of you wont but i have a hourglass shaped figure, larger rib cage, small waist, wide hips bones, it drives me absolutely insane every day. Im 19 years old, 5 foot 10, 145 lbs and i dont really know what to do. ive been losing weight but i feel that i...

ebgeebee‎, 02-21-2012 01:03 AM
Yesterday, 03:45 PM Go to last post
26 131,535

How much to deload on barbell bench press?

My bench sucks and whenever i seem to deload by 5-10% i hit plateaus weeks later, should i deload more and work up again?

MillerJ03‎, Yesterday 02:08 PM
Yesterday, 03:26 PM Go to last post
2 74

"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
240 Pages
1 2 3 4 5 ... 240
Yesterday, 03:07 PM Go to last post
7,179 1,068,270

Let’s squat 10 million pounds!

... in 2018 Since no one has made a squat thread this year, I thought it would be cool to do something a little different. So instead of just counting reps, multiply your reps by the amount of weight lifted, then add your total to the previous total. I think this will be more interesting...

Sweetums6000‎, 01-03-2018 08:42 PM
13 Pages
1 2 3 4 5 ... 13
Yesterday, 02:55 PM Go to last post
385 22,996

Should I change my routine?

Hey guys, I've been lifting for a while and I have a small question. In the past, I've done Coolciada's PPL routine for 8 months or so, than I moved to Student Aesthetics routine, I've been doing it for 4 months. I'm going to start my cut now, should I maintain my workout program that I've...

dannyesh‎, Yesterday 01:45 PM
Yesterday, 02:18 PM Go to last post
4 168

Is a personal trainer worth it?

they are really cheap here like 15 bucks a session. I already have a plan in mind. Id just like one to check form and spot me as I workout alone in a fitness studio where Im always alone so for bench it will help my confidence. You guys think its worth the money? it will help my confidence ALOT

sidstar1991‎, Yesterday 10:16 AM
Yesterday, 02:03 PM Go to last post
3 172

After 3 years at gym and no significant progress!

I hit the gym almost 3 years now and all the progress that I have achieved was in the first 8 months and that’s it. Since then I can’t built my body as I want. My main problem is that I have very small frame, very small bone structure, which is unusual for a male. My arms are 14.5 inches which is...

adonio577777‎, Yesterday 12:00 PM
Yesterday, 01:52 PM Go to last post
8 236

Need to know if program suits goals :)

Hi, I'm trying to cut from 29% BF @205 lbs at 179cm tall, am ingesting roughly 18-1900 clean cals and getting min 500 cals from proteins daily. My workout is the A/B alternate type, heavily based on SS. Off days I walk at least 10k steps: Sample Workout: Workout A: Squat: Bar 2x5 ...

anugrah1987‎, 04-21-2018 05:33 AM
Yesterday, 12:24 PM Go to last post
6 346

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