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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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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
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Today, 09:35 PM Go to last post
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Sticky Thread Sticky: AllPro: A Simple Beginner's Routine part VII

Part 1:https://forum.bodybuilding.com/showthread.php?t=4195843 Part 2:https://forum.bodybuilding.com/showthread.php?t=133395553 Part 3:https://forum.bodybuilding.com/showthread.php?t=147447933 Part 4:https://forum.bodybuilding.com/showthread.php?t=155009423 Part...

nightanole‎, 11-07-2020 07:13 AM
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262 61,691

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
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03-02-2021, 02:07 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: http://forum.bodybuilding.com/showthread.php?t=121353501 ...

2020Wellness‎, 11-08-2012 02:07 PM
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2,997 1,170,690

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
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02-15-2021, 01:29 AM Go to last post
83 321,063

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
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01-08-2021, 05:28 AM Go to last post
964 950,661

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
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04-19-2016, 01:44 PM Go to last post
10,927 2,741,418

Do you warm up on every exercise?

Just curious to see how others program warm ups. I only warm up on my main lifts of that day by working up to a top set. Eg. On upper days I’ll ramp up on my first push and pull compound and won’t do anything for the rest of the lifts that day. On lower days I only warm up on the first squat or...

DogletDusk‎, Today 06:34 PM
16 248

Guy benching 410lb at 154lb bodyweight

This is an old video but damn...2.66x bw bench what the hell. 4:00 https://youtu.be/l84vmuuuHRg I've read the sticky on how volume is biggest factor for hypertrophy and I'm trying to bump the volume up a bit more in my routine as a result. My biggest confusion with training for hypertrophy is...

Animal2692‎, Yesterday 10:01 PM
28 774

Cool Sean Connery physique in Bond films

What did Sean Connery do to achieve the body he had in the James Bond films do you suppose? What could someone do today to achieve as accurate as possible the same physique. If you are skilled in estimating this kind of question please reply.

strongbad99‎, Yesterday 05:28 PM
6 373

Just try this workout method

CHECK OUT THIS VIDEO, IT'S AMAZING WORKOUT METHOD YOU HAVE TO TRY !!! adfoc.us/6093771 adfoc.us/60937777989825 adfoc.us/60937777989838 adfoc.us/60937777989844 adfoc.us/60937777989855 adfoc.us/60937777989858 adfoc.us/60937777989881

userNYQYU0OCEAL‎, Today 06:22 PM
0 83

Planking

If there is one exercise we all love to hate and hate to love is planking.See some videos on planking down below to see how you can do it the correct way. *************.us/6093711 *************.us/60937177989756

kennkam‎, Today 05:54 PM
Today, 05:54 PM Go to last post
0 85

Helms-inspired 5-day full body routine

I've been reading the 3DMJ pyramid books and came up with a routine for myself. It's designed for me to do at home, so it only uses a barbell, dumbbells and chin up bar - otherwise I'd have a leg press and leg curl in there. Volume is a bit of an increase compared to what I've done to date, but...

RapidFail‎, 03-04-2021 06:10 AM
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Dumbbell advice please for oldish newbie -- which approach to take? Thanks!

Hi All, and thanks for letting me access this fantastic resource. Briefly: I'm male, 63, about 215 pounds and trying to lose another 25 or so (was 235 six weeks ago). I'm on a low-carb (not keto) eating regime + I use a Concept2 rowing machine at home + Concept2 ski-erg sometimes + I jog a few...

Zurisee‎, Yesterday 05:18 PM
Today, 04:43 PM Go to last post
4 277

Advice for a strength workout with a (permanently) atrophied shoulder

I'm having a hard time finding advice for this, as every search result is either the wrong information (try searching for a workout that excludes a muscle, go ahead...) or is about rehabilitation after an injury, which does not apply. Here's my situation: My left trapezius is completely...

Greybird3339‎, Today 01:16 PM
0 106

"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 08:03 PM
271 Pages
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Today, 01:15 PM Go to last post
8,119 1,805,017

Suggestions to maximize my limited availability to go to the gym!

I work, a lot. 60-65 hours a week. Monday-Thursday from 7am to around 9pm. It's a gauntlet of a week, but necessary right now for me financially. Friday is my short day, 7am to 3:30pm. Weekends off. Friday after 4 thru Sunday night are pretty open for me. I'm not lazy, or trying to make excuses....

newguy4545‎, Yesterday 12:48 PM
10 406

Is it Overtraining Syndrome?

I would really like your opinion. I have been weight lifting for 4 plus years and have been really consistent. My splits are what I’ve been told by my general practitioner who is a sports medicine doctor as being normal and not too much to cause my symptoms. I am nasm certified and a stickler for...

Samee100‎, Yesterday 08:37 AM
Today, 07:37 AM Go to last post
12 461

Let's Squat 5,000,000 pounds in 2021!

2018 we had a squat thread, goal 10,000,000. We got almost 4,500,000 that year if I remember right. This year, all free weight squats count: barbell, dumbbell, kettlebell, water bottles, bricks, backpack full of books, concrete plates, heavy pole, or anything you've got to squat. Just weigh it...

ECGordyn‎, 01-10-2021 06:24 AM
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Question Rir progression and adding sets?

Just read the new book by Mike Israetel, scientific principles of hypertrophy training. So the way he recommend programming for hypertrophy is starting a mesocycle at 3 rir, choose a rep range for your exercices to stay in, then every week drop 1 rir by adding weight or reps, and if performance is...

MacBody96‎, Yesterday 09:51 AM
10 496

Myo reps for strength vs size

Is there a different myo rep scheme for strength vs size?

OldPapa‎, Yesterday 02:54 PM
4 311

Best advice for getting to a normal weight

Hi All, Before lockdown, I was over 100Kg, so I built a Gym, started working out and eating right. Currently I'm doing a calorie deficit (eating 1400 calories per day + whatever I burn).. except Friday and Saturday when I have "cheat days" I alternate between core excersizes and chest/arm...

Ddle‎, 03-03-2021 09:22 AM
Yesterday, 05:54 PM Go to last post
7 934

Workout plan

Hi guys, Im working out with the Shortcut to Shred and with Covid protocols I can only use the gym for 45 mins to one hour max. But I haven't been able to finish the whole workout as scheduled daily. My question is Should I continue the exercise I couldn't complete the day before or continue to...

vigosgroove‎, Yesterday 02:18 PM
Yesterday, 02:51 PM Go to last post
1 213

Workout tracker apps

I'm looking for an alternative manual workout tracker to the app Strong due to longstanding issues with this app. Not seeking anything requiring a subscription but I'm fine with a reasonable one-time purchase. The app should allow the user comprehensive control over recording their exercises,...

cmhawke‎, 03-23-2020 11:51 AM
Yesterday, 10:12 AM Go to last post
13 2,398

My workout programs, 5 Day Whole Body and 5 Day Upper/Lower

Hello Guys! I would like to share workout program templates I made for myself. It would be awesome to hear some feedbacks and it would be even more cool if someone would actually run one of the programs by themselves. I ran the whole body program for some time but always got frustrated because gyms...

Crozy99‎, Yesterday 02:52 AM
Yesterday, 07:58 AM Go to last post
1 347

Can anyone explain what's happening now?

Alright so this where I'm inexperienced at when it comes to lifting. After 2 weeks of hitting the weights hard at 6 weekly sets, full body 3x a week split, progress is looking like it's about to come to a halt. I've made rapid progress on every single lift adding weight and reps left and right very...

Animal2692‎, 02-26-2021 11:27 AM
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Newbie please help

I recently subscribed and am doing follow along workouts from home. I was trying to figure out how I could have these in my tv other than casting from my phone. I have a roku device , but the streaming is very choppy and laggy. I tried searching for a bodyfit app on the roku but couldn't find one....

Worland0707‎, Yesterday 07:41 AM
Yesterday, 07:41 AM Go to last post
0 288

Rep goal for 1 top set

So I have been playing around with programming lately and I got to thinking... I usually do 2-3 warm up sets and then a top set that Ill increase in reps first the following week, then the weight and starting over at lower reps and repeat. But I was thinking about setting a rep goal in the...

BeginnerGainz‎, 03-05-2021 09:51 PM
Yesterday, 06:52 AM Go to last post
2 403

How does rotating lifts reduce injury risk and how often should we do it?

I never really understood this. Why does swapping out lifts reduce injury risk if you generally swap to other lifts that work the exact same movement pattern, muscles, joints etc? This makes no sense to me. Does this mean that sticking to the same group of exercises forever will greatly increase...

DogletDusk‎, 03-05-2021 10:43 AM
Yesterday, 05:35 AM Go to last post
23 849

Program Review: Calgary Barbell 8 Week

Recently finished my second cycle of Calgary Barbell's 8 Week program. My first cycle got cut short because of Covid, but I got through week 7 before gyms closed. I was feeling good and strong at that point and optimistic about progress on the program. This second cycle has been great, and I'm...

ECGordyn‎, 06-26-2020 12:50 AM
03-05-2021, 05:30 PM Go to last post
20 4,539

Back in the gym after many years.

My gym opened back up and had a nice resolutioner deal, so here I am. It's been 5 years since I lifted and about a year since I've been in the gym at all. My autism will surely make these posts erratic and hard to follow, but there will be gains. Initial goals are to lose a ton of fat...

Mr.Bill‎, 02-05-2021 03:24 PM
03-05-2021, 01:43 PM Go to last post
10 3,262

Myo reps

Who here uses myo reps and how did they work for you?

OldPapa‎, 03-03-2021 07:17 PM
03-05-2021, 07:55 AM Go to last post
7 825

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