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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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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
12 Pages
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338 67,664

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
113 Pages
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Yesterday, 04:09 PM Go to last post
3,371 472,182

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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03-21-2017, 08:46 PM Go to last post
605 652,334

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
12 Pages
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03-21-2017, 03:53 AM Go to last post
341 98,219

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
80 Pages
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03-20-2017, 06:56 PM Go to last post
2,390 499,181

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 1,414,583

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 36,877

Help with bench press

I'm gonna sound like a bitch, but this is my first real attempt at weight lifting. I want to be a police officer and have a fitness test coming up in about 2 months. One of the requirements is to bench press 1rm at 106% of bodyweight. I am 6' and 185 pounds. So I need to bench 195. Right...

Idontliftbruhh‎, Today 03:55 PM
Today, 06:47 PM Go to last post
10 134

Opinion on Towerbrahs routine for beginners?

Not sure many people know about this routine. Here is one of the interations. Workout A 1. Squat 3x5 2. Bench press 3x5 3. Barbell Rows 3x5 4. Romanian DeadLift 4x8 5. Planks 3x30 Workout B 1. Squat 3x5

Josh1876‎, Today 05:46 PM
Today, 05:46 PM Go to last post
0 61

"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
151 Pages
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4,513 680,283

Where to go from StrongLifts 5x5?

I've been lifting on and off for over a year using StrongLifts 5x5 - taking a few months out for a lower back injury last year - I'm making no progress at all, although some of this has to be due to poor form and so in turn the fear of injury, but I just don't think SL works for me. I've...

KashaUK‎, Yesterday 06:08 PM
Today, 05:27 PM Go to last post
4 1,149

Let's gun for 150,000 Pull-Ups again in 2017!!!

We got 112,995 in 2015, but we only got less than 75,000 in 2016. Bad year. Let's try gunning for 150,000 again! 2016 (less than 75k, horrid): 2015 (112,995): 2014...

JustBulk‎, 12-31-2016 09:48 PM
13 Pages
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387 65,989

hows my program?

i know that theres guides to making programs but i want several peoples opinions on my lifting program and i know the great dudes here will help me cuz you guys are awesome - my chest workout - barbell bench, dumbbell bench and incline bench for 4 sets of 6. then i do dips and tricep pushdowns for...

BangDingOw‎, Today 04:07 PM
2 87

Program for gaining muscle

I want to start working on my summer body and want to gain as much muscle possible.. i don't care about strength and just want to gain mass.. I'd prefer 3-5 day workouts with weekends off

Fatification‎, Today 03:54 AM
1 133

4 day split... What does everyone think of this?

Day 1: chest/ tris bench incline bench cable flies tricep pull downs skull crushers Day 2: Back/Bis pull ups deadlift

mattyice132‎, Yesterday 02:36 PM
12 323

Fierce 5 - Can't seem to get past 50kg back squat

I've been going at the Fierce 5 novice routine a good few weeks now. All my lifts are increasing other than the back squat. I've deloaded twice now back down to 45kg to maintain form and practise the lift. I can't get past 50kg without my legs buckling in the rise. I know I'm doing every other part...

tpreston92‎, Today 10:41 AM
Today, 04:00 PM Go to last post
3 117

Allow me to thank you, and introduce myself, and of course...ask specific advice :)

Hello, Longs time Lurker here. Finally decided I know just enough to not look like a total idiot asking questions that have already been answered. Yes, of course it's the same old stuff, but I have put in countless hours (or days)reading all I could on here and all my progress is a result of...

Seamfloater‎, Today 02:01 PM
2 122

Unhappy Just started going to the gym. What would you guys recommend?

Hey guys. I started going to college fall 2016 and since then, I have started going to the gym. I usually do the basic chest/tris, back/bis, and legs split and go to the gym 5 times a week. Since then I have gotten stronger but I have gained about 13 lbs and I look a lot fatter. My goal was to get...

BobbiFlay‎, 03-03-2017 09:26 PM
5 3,114

Please critique my workout schedule

So I have been lifting since Sept 2015. Always push myself and switch it up when I need to and have my diet and sleep on track. Still making decent gains. Muscles are usually sore after a workout. I am really trying to get the best out of my schedule. I have been doing the First schedule for a...

onmyown33‎, Yesterday 09:05 AM
Today, 02:58 PM Go to last post
14 296

need an opinion on this workout routine

like the title says need an opinion on this routine I've been gyming for 2 months kinda doing my own thing doing full body workouts figuring out the gym and how everything works now I want to get more serious and be on a proper routine Also you can suggest better programs in your replies Push...

Carnifex66‎, Today 02:44 PM
Today, 02:54 PM Go to last post
1 48

Can someone tell me why fullbody is recommended over UL for beginners?

Fullbody trains each of the main lifts about 1.5 times a week. UL does this twice a week. Why then is fullbody the go to for beginners? Maybe I'm misinformed. Thanks

leidenesLK‎, Yesterday 07:24 PM
Today, 02:19 PM Go to last post
26 441

Proper training program?

Hi! I have recently decided to work same muscle group twice a week. Im still pretty new to bodybuilding, so I dont know which muscle groups to hit at the same time. My current schedule is: Monday:Chest/occasionally abs Tuesday:Back/Shoulders Wednesday: Rest Thursday: Triceps/Biceps/Legs...

MidasSandahl‎, Today 11:34 AM
4 85

I don't understand my running pace, can someone explain it?

I am new to running and I just got a charge2 that tells me my pace. I thought that pace was how long it took me to complete a mile, as in my Fitbit told me my pace was 12:48 which I thought meant it took me that long to complete a mile. The other day I ran 5 miles and started the workout timer on...

justafarmgirl‎, 02-26-2017 07:58 PM
2 267

Ripping the Band-Aid off the Crotch: Cardio for a guy who hates Cardio

Hello everyone! I could really use some help. I have had great success with fat loss in the past, but I seem to be at a stubborn plateau close to that 15% body fat level. Considering I used to be medically obese, I say that I have come a long way, but when I look in the mirror and continue to...

BillNyeTheLush‎, Today 09:51 AM
Today, 12:39 PM Go to last post
6 131

Question for beginner to strength training

Hey all, Looking for a little insight into the weight training world to try to come up with a decent plan for myself. So, a little background. 6'3, 185lb male, age 25. I am a former division I track/cross country runner, so I am used to being in the weight room a few times a week, but we never...

ljunk‎, Today 09:59 AM
Today, 11:37 AM Go to last post
9 180

2017 Squat Challenge - Shooting for 165,000

HAPPY NEW YEAR!! Well we made our goal last yr and then some :D For last years ref: This years goal was moved up 10,000 to 165,000. I like Partyrocking's rules the best, so we will stick with those.

Squid24‎, 01-01-2017 03:43 AM
22 Pages
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Today, 11:19 AM Go to last post
639 58,076

Lose strenght after a week.

whenever i workout a muscle once a week i lose the strenght or progress the following week. but if i train the muscle again the next day im stronger? for example whenever i bench press on mondays im weaker by next monday. but if i bench press the following day or wednesday im able to add on a few...

miz1234‎, Today 10:32 AM
Today, 10:59 AM Go to last post
1 59

Can I incorporate yoga into my workout plan?

Hi I am new to this site so I am not sure if I am posting in the correct spot. I am going to be trying Erin Stern's workout but I wanted to see if I can incorporate my yoga practice into the program as well? I work partime at a studio so I am there three days a week and am able to practice while...

eskrez‎, Today 09:36 AM
Today, 09:36 AM Go to last post
0 48

2017 Push-up Challenge - try for 40,000 this time

Ok, looks like we really missed that Lets try for 40,000 push-ups this year. We should be able to hit it. 2016 thread -> Insert from last years rules:

Squid24‎, 01-01-2017 05:59 AM
8 Pages
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215 26,730

5x5 Stronglift 3 month program Before/After results/pictures

Hey Guys, I started working out for the first time ever on march 7th 2014, and these are the results I yielded. I worked out Mon-wed-fri following a 5x5 stronglift workout program. 30 min prior to my lifts I just took one scoop of pre workout creatine g4 extreme. I started out at 140lbs and...

goombar‎, 06-20-2014 06:30 PM
2 Pages
1 2
Today, 09:14 AM Go to last post
37 79,395

my workout routine - advice please

hi i would appreciate any advice and your thoughts on my workout routine: i work out 4 times a week day 1: chest and biceps 2x sets dumbbell bench press (flat) 2x sets dumbbell bench press incline 1x dumbbell fly (flat) 1x dumbbell fly incline 2x flys on pec deck

mapleandpecan‎, Today 07:43 AM
2 124

Help with Workout Schedule

So I can workout Monday-Friday, that is my available days to hit the gym. I know it is bad to do this but I have been working out every muscle group every day 5 days a week. I understand why you aren't supposed to do this, its just it felt easier to me because there was less pressure to perform...

Dannyglove‎, Today 07:38 AM
3 115

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