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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
207 Pages
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Today, 02:17 PM Go to last post
6,197 806,216

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
93 Pages
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2,770 669,673

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
22 Pages
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09-18-2018, 08:16 AM Go to last post
650 857,020

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
27 Pages
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09-18-2018, 12:58 AM Go to last post
798 345,206

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
18 Pages
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536 295,395

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
09-05-2018, 05:24 AM Go to last post
44 36,781

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
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04-19-2016, 12:44 PM Go to last post
10,927 1,901,616

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 65,148

Newb looking for advice

Hi all Sorry if this is in the wrong section. My name is Andy, i'm 27, 12 stone 4 pounds, 5 ft 10, out of shape but not obese by any means. I have been suffering with chronic aches in pains in my right hand shoulder and upperback for over 3 years which has been due to my desk job / pretty...

Holdo23‎, Today 01:14 PM
1 68

What am I doing wrong?

I think there might be many posts like mine in here but since every case is different, here I go. I have been going to the gym for over three months now. I have been doing a 4-split, means going four times and hitting these muscle groups: legs and glutes DAY 1 triceps and back DAY 2 abs DAY 3...

tristanptt‎, Today 05:44 AM
7 160

Another "is my programme okay" thread! So, is it?

Hi guys, Note, this is a rambling and long read that will possibly irritate you and confuse you. I'm happy to answer any questions but you'll have to stick with me. Don't flame or be a dick.. it doesn't help anyone :) So, I've been lifting on and off for the past couple of years. Battled all...

ChilliNZ‎, Yesterday 08:49 PM
Today, 04:51 PM Go to last post
4 171

Supersets incovenient

I find these superset of tricep pressdown and calf raises kinda inconvenient, there's just one or two spots in my gym to do these tricep pressdowns and they are usually taken for so if I get to take that spot and If go in between sets and walk off like 3 times to do my calf raises someone can...

fitmon1‎, Yesterday 02:33 AM
18 378

Exclamation is my routine okay? (lots of questions, sorry)

Hello everyone! I will try to make this as much straightforward as possible. I have been training for approximately 10 months. 7 months were pure bro splits, almost everyday on the gym, no linear progression, no good nutrition, and totally discarding strength. The rest was PPL, with a better...

bulkinforever‎, 09-18-2018 07:12 PM
3 285

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
9 Pages
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Today, 02:56 PM Go to last post
252 23,440

Post Need workout for me

Hello, I am a 14 male and i am about 5’9 ish and weigh 130 lb. I am wanting to get abs and maybe arm but i would like the workout to be without props aka weights and such.

michoael‎, Today 02:02 PM
Today, 02:02 PM Go to last post
0 55

Full body for advanced lifters?

I hear a lot that once you become advanced, that a full body workout is too taxing due to being able to generate more force on all of your lifts. I also hear that work capacity plays a huge role. So if someone has been doing ppl or upper lower at the advanced stage, they would then have trouble...

Animal2692‎, 09-18-2018 09:05 PM
2 Pages
1 2
Today, 01:49 PM Go to last post
35 851

Maintenance question

At some point in time I suppose I would be happy with where my body is at in terms of muscle mass, body fat percentage, looks and weight. At this time would it be good for me to assume all I need to do to keep it is: Eat a maintenance amount of calories which would not made me exceed my daily...

fitmon1‎, Yesterday 12:14 AM
2 Pages
1 2
32 624

Exclamation Help To Build Bigger Biceps and Forearm

I've been working out biceps once every week just like any muscle group, I would do around 4 sets of 10 reps before, but now I changed it to 3 sets of 12 reps. I've also been using creatine to help with the muscle building, I got a bit stocky but not big improvements. I would usually do 4...

SharkFrenzy1818‎, Today 07:32 AM
9 208

Dumbbell routine tips ?

I've never stuck at any weight lifting routine for more than a few months to a year, so I've never really got the benefits I could have. About 10 years ago I was curling 35-40lb /arm with DBells. And I was usually on a fat loss diet, so never really bulked for real. After 2 years off, I need to...

LordVader88‎, Today 10:01 AM
0 67

What weights should I start out at in fierce 5 U/L?

I plateaued in FBW for the big compounds at Bench: 225 2x5,1x4 Military presses: 140 3x5 Squats: 345 3x5 Should I start out at these weights when switching to U/L or should I start lower and ramp up?

blue4123‎, Today 06:16 AM
Today, 09:52 AM Go to last post
3 144

Smile Female workout plan

Hi! I apologize in advance! I am new to this forum. So I need help. I have been working out for a year and now my girlfriend wants to work out with me. She isn't thinking about super serious work out. More like hitting the gym max 2 times a week. She is a basketball player so she is pretty...

D4nDee‎, Today 08:56 AM
Today, 09:51 AM Go to last post
6 112

Lost 88lbs and had an operation

Hello everbody. In a year, i've lost 88lbs and i had tummy tuck and gynecomastia operation because of sagging skin. It's been 12 days since i got that operation. I'm in the recovery process. I want to create a new workout program for next month, which i'll be able to workout again. I've learned...

N4O1‎, Today 08:30 AM
Today, 09:00 AM Go to last post
1 78

Help needed with programme

I’ve a weights programme here I got from rugby, but I haven’t a clue what some of the terms mean. I can’t attach a picture, but the plan shows the exercise reps, load, and then % load and plan.load. It’s the last two im not sure have. Hoping someone can advise

cmcc04‎, 09-12-2018 02:46 AM
4 249

beginner routine at home w.o front squats

I've been doing fierce 5 for a little while now but I've found that I put a lot of strain on my wrist when doing the front squats as soon as the weight starts getting heavy. I usually have to stop at 4 reps or so because my wrist starts hurting. I've been watching rippletoe vids on the subject...

sqal‎, Yesterday 07:44 PM
Today, 06:06 AM Go to last post
5 224

Smile BFR training?

I have used bfr training as a therapeutic tool for rehabilitation in work, but I’ve never applied it as a strictly fitness based tool. I’m considering investing in some BFR bands for myself, as I’d like to see some increases in muscle and strength. I typically use a multi day split something like...

Dman1626‎, Today 12:25 AM
Today, 04:58 AM Go to last post
2 135

New but not New to working out

Hi, I am new, but not new to working out. I would like you all to give me suggestions on what program I should do cause I am too lazy to read the sticky section.....Plus, I may or may not even listen to any of what you suggest.... AND GO..... :D :D :D

Squid24‎, 09-18-2018 02:59 AM
Today, 02:58 AM Go to last post
15 472

What is good strength training for a regular cyclist?

I am a cyclist that averages about 100 miles per week(mpw) between my commuting (50 mpw) and fun rides (varies 50-100 mpw). I want to build up my upper body strength and add some mass. What sort of exercises and/or routines should I consider? For some context, I’m 31 years old, 5′10″,...

TimRobDillon‎, Yesterday 02:00 PM
2 184

Sets to failure and rest time.

If I take my sets to failure, is it still disadvantageous if I rest longer than necessary? I know people generally recommend to rest 1-3 minutes between sets. But what if I have longer rest periods? Will it hinder muscle development?

Dxniel‎, Yesterday 11:34 AM
Yesterday, 08:41 PM Go to last post
6 231

Lifting again after 8 years off.

Weight: 174.2 Height: 6' 0.5" Age: 28 Day 1 Max Attempts OHP: 135 - Might not count because back bent halfway up, 130 went up strict. Squat: 245 - Parallel, I used to go ATG but my body wouldn't let me go lower. I instinctively knew I would lose tension and balance if I went any lower. Back...

namedthis‎, Yesterday 05:14 PM
Yesterday, 07:43 PM Go to last post
4 184

IFBB Pro Fouad Abiad's PROJECT INFERNO Fat Loss Training Program

I should read the rules before posting spam!

Mr.Mav‎, Yesterday 01:33 PM
Yesterday, 01:54 PM Go to last post
4 235

Help Gaining Mass

Hey there. So, Ill try not to bore you with every last detail. I am a 22 year old male, 6' 2", 170lbs and have been hitting the gym for about exactly 1 year now. When I was 21, I was 6' 2", and 140lbs. So I've gained about 30lbs in the past year, but I'm not exactly seeing results I want to be...

ZachS101‎, 09-18-2018 08:29 AM
Yesterday, 01:12 PM Go to last post
9 418

How often do most people here hit each muscle group?

I'm a 39 year old former gym rat but had to stop working out for about a year and a half due to a layoff. I am 6 weeks into a full body routine and can tell my muscles aren't properly stimulated anymore doing my full body routine so it's time for a change. I'm 6'0" and went from 238lbs to...

J0shy‎, 09-16-2018 08:55 PM
3 Pages
1 2 3
Yesterday, 12:14 PM Go to last post
66 1,735

Optimal time to switch to a bulking programme?

Hello, Pretty new here Apologies in advance for my mistakes I finished med school about 6 months back. In the final time put on a lot of weight, was very unfit and generally really fat. Haven't had any previous training experience either. Was 122kgs ie. Around 270lbs at height of 6'2" with...

ChaitanyaSabnis‎, Yesterday 11:59 AM
Yesterday, 11:59 AM Go to last post
0 156

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