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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
146 Pages
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4,376 568,130

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
14 Pages
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390 145,106

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
18 Pages
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Today, 01:42 AM Go to last post
525 138,163

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
82 Pages
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2,433 541,463

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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07-16-2017, 11:17 PM Go to last post
611 707,289

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 1,548,843

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 44,683

Question Fat to Fit

Hey all, I'm 24 years old, 5'6", and 275 pounds. I've decided to take control of my life and get back on track. I'm starting to see a nutritionist, who will help me plan out my meals for healthy and effective weight loss. I also got a gym subscription and have three days a week (Monday, Tuesday,...

Mdzhus‎, Today 04:44 AM
1 4

Keeping strong over 50

Hi guy's I'll soon be 52 and have started the weights after a long period off here is my routine please tell me what you think of it 3 sets of bench press 3 sets arnold press 3 sets bicep curl 3 sets of pull downs 3 sets cable rows 3 sets squats 3 sets deadlifts / 10 reps each I can really only do...

ricky2484‎, Today 04:42 AM
Today, 04:42 AM Go to last post
0 2

Talking Dumbbell only workout at home

hi everyone so I've been doing a beginner dumbbell only workout for about 4-6 months and I think I should probably change it so can you guys give me a workout that I can do with only a pair of adjustable dumbbells and a flat bench? BTW I'm 15 I'm about 165cm and I'm 136 pounds

MaNdUde02‎, Yesterday 08:01 PM
Today, 04:16 AM Go to last post
3 69

Beginner Seeking Help

Hi all, I've been a lurker on these forums in the past and would class myself as a beginner. My goal is to build muscle and I am looking for some advice. There is so much information online and a lot of contradictions so I am looking for your help in developing a workout routine. I understand...

SteveC26‎, Yesterday 01:25 PM
Today, 04:12 AM Go to last post
3 124

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
32 Pages
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934 113,209

Is this decision good ? Transition (5D Split > 3D Full Body)

Is this decision good ? Any tips for a Transition (5 days Split > 3 days Full Body), or shall i continue split for more time. Age 40 / 6 months into workout / 5 days Split with Cardio + Abs Goal reducing body fat% / Lean muscle building / Core Strength for Daily Life / Aesthetic ...

rebuilding40‎, Today 03:54 AM
Today, 03:57 AM Go to last post
1 63

Time to Dial It In

I've been running this program for the past 8-9 months with great results. I am in my early 20's and am 6'2" and 230lbs. My close-grip bench got to 250lbs x 2, overhead press to 180lbs x 1, and 5 x 5 weighted chins on rings to 45lbs. I am happy with the results and've been able to add weight and/or...

Barbecuebarbell‎, 08-17-2017 08:17 PM
8 236

Unusual approach to bodybuilding?

TL;DR: No time Plan to do PPL with just the compounds each work out will be 15-20minutes long at home gym Is this okay? Attached picture to show my work schedule So, as most of us here, I'm pressed for time. I have a fulltime job from 10:30am to 7:00pm and a second one from 8:00pm up to...

Jolo911‎, Yesterday 01:31 PM
Today, 03:52 AM Go to last post
1 124

First timer @ GYM... Need help!

Good afternoon all! To begin with, I would like to give some background information about myself: My name is Jay and I am 19 years old. I have been skinny throughout my entire life, like, anorexia level skinny -- You have always been able to see my ribcage through my chest, have always had the...

JMFGN‎, Yesterday 11:43 AM
Today, 03:49 AM Go to last post
4 158

Cool Time Shuffle : Help

Hi... I am 40 and have to play with my kids in evening, so have to switch 4.30pm - 6pm workout timings to new a 9.00am to 10.30am (So when they are in school, i workout, cannot do early in morning) Im looking for suggestion to fine tune re-arranging my current Diet Schedule & Recovery. ...

rebuilding40‎, Today 03:45 AM
0 59

If you only had a 30 kg plate and a very strong bag how would you train?

Hypothetically speaking, if you only had a 30 kg plate and a very strong bag to put it in how would you train to build as much muscle as you could? What exercises would you do to develop as many different muscles as possible? How would you do progressive overload? Increase reps, sets and workout...

semichaud‎, Yesterday 08:47 AM
Today, 03:37 AM Go to last post
21 338

Stopped making progress

K, so here goes! I'm 30 yrs old and I've been weight training for about 5 yrs now. I had great gains for some yrs but now, nothing. On average, I lift 3-4 times a week and I superset EVERYTHING! I do not do single sets of ANYTHING! If im doing biceps I superset with triceps. If I'm doing back I...

jwayne87‎, Yesterday 06:33 PM
Today, 03:21 AM Go to last post
6 158

RDL alternatives

What are some alternatives for RDL that I could use that target the hamstrings? I'm already doing seated leg curls so I'd prefer a hip hinging movement that I can progress on. Thanks.

nyknicks500‎, Yesterday 06:37 PM
Today, 02:55 AM Go to last post
4 135

No pain, no much pain?

Yes, one thing I have always hated most about serious weight training is a situation where you need to PUSH HARDER to tear the muscles...yet it you work out TOO just ruptured some biceps, snapped some tensions, etc. I basically carefully gauge when to end a workout with just being so...

thethinman0007‎, 07-15-2017 04:09 AM
2 Pages
1 2
Today, 02:52 AM Go to last post
38 1,018

Unhappy Too afraid to cut back volume...

I am following ICF 5x5 and have now hit a point where I keep stalling on most of my compounds now. Here is the numbers I cannot break past. Squat 116kg OHP: 58kg Deadlift: 130kg Bench Press: 78kg I have deloaded over and over and over for months now and keep ending up at the exact...

Gringer‎, Yesterday 01:56 PM
Today, 02:47 AM Go to last post
5 196

Broken arm

So I broke my left arm both ulna and radius from football and wanted to know what workouts I should do it's going to be hard to do squats because I can't hold the bar.What should I do?

zachreed55‎, Yesterday 11:10 AM
2 79

"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
198 Pages
1 2 3 4 5 ... 198
Today, 01:40 AM Go to last post
5,912 844,354

Bored of Fierce 5 Novice Routine - what next?

I've been doing F5 on and off for about two years (but fairly consistent over the past few months), and I'm getting bored with it. My current numbers are a mix and match oof what my maximums have historically been, but where they are smaller than before, they're not much, and likewise where they're...

GF23‎, 08-17-2017 11:46 PM
Today, 01:30 AM Go to last post
6 294

Unhappy One muscle group a week?!?!? A WEEK???

Working with a coach for the first time, he pleaded with me not to work more than one major muscle group per week. Has anyone done this? We don't meet to write out my plan for a couple weeks and want an idea, I'd love to see some examples PLEASE. I currently do push pull legs, monday wednesday...

tlvandewater‎, Yesterday 09:21 PM
Yesterday, 11:19 PM Go to last post
1 82

Layne Norton's PHAT or 5/3/1 Boring But Big?

I am currently cutting down to 10% body fat and want to prepare to have a routine for my slow bulking after my cutting is over with. These two programs stood out to me because for one, PHAT actually worked, but in general i like training for both strength and hypertrophy which is what both of these...

GotTheRuns‎, 08-17-2017 05:57 PM
Yesterday, 09:46 PM Go to last post
3 246

Greyskull LP workout.....anyone still using it?

Fairly new to lifting and have been doing Fierce 5 for about 5-6 months. Its been OK but I am ready to move to something else. I came across the Greyskull LP programs and got ahold of the book and read through it. Seems like something that I would like to try. after Googling a bit though, its...

skinnyandold‎, 08-19-2017 10:34 PM
Yesterday, 09:37 PM Go to last post
9 258

Major muscle loss due to depression- now what?

Hey guys: Former college hockey player here. I'm not brand new to weightlifting or anything; I know how to do squats, deadlifts, etc properly, the problem is, I've battled depression for as long as I can remember, and all my years of playing hockey i've always had guidance or a coach there to...

Bardownski‎, Yesterday 09:04 PM
Yesterday, 09:04 PM Go to last post
0 79

Stronglift 5x5 vs. Fierce 5

I'm 14 years old (male), 5'2, ~100 lbs, 12-13% BF% and I'm going to start working out. Fierce 5 and Stronglift 5x5 are two weight-lifting programs that are highly recommended for beginners. Is one objectively better than the other for my age and size, or is it up to personal preference?

BotJohn‎, Yesterday 08:41 PM
Yesterday, 08:41 PM Go to last post
0 102

Fierce 5 equipment question

Hey everyone. I'm running the Fierce 5 and building a home gym. My question is what is the most equipment that is absolutely needed to run this program? For reference I have a power rack, barbell, weights. When I quit my gym and start working out from home I plan to have a bench, maybe some...

Alan21‎, 08-19-2017 03:36 PM
Yesterday, 07:45 PM Go to last post
9 189

"chest/biceps ; leg/triceps ; back/shoulder" 3 days/week routine

Hello, Newbie here. What's the name of the " chest/biceps ; leg/triceps ; back/shoulder" 3 days weekly routine? I heard it's a very common, simple and very basic. Is it for beginners or for more advanced?

Eugene2208‎, 08-16-2017 06:39 PM
Yesterday, 05:53 PM Go to last post
2 159

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