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Forum: Workout Programs

What workout is best for your goal?

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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: ...

2020Wellness‎, 11-08-2012 02:07 PM
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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 07:55 AM
21 Pages
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Today, 06:19 AM Go to last post
609 187,022

Sticky Thread Sticky: AllPro: A Simple Beginner's Routine part VI

Part 1: Part 2: Part 3: Part 4: Part...

nightanole‎, 10-05-2015 08:53 AM
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4,821 625,082

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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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
21 Pages
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12-09-2017, 08:03 AM Go to last post
621 742,012

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
365 Pages
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04-19-2016, 01:44 PM Go to last post
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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 09:12 AM
05-19-2014, 09:12 AM Go to last post
0 49,887


I know I know...seriously dude? But I signed up for the streaming and I have to say if you get past the Piyo, and the Country Dance, and so on, there are some sick workout routines. They have some for bodybuilding, to powerlifting, to complete calisthenics, and much more. I been doing that...

fingerguy‎, 12-14-2017 11:01 AM
Today, 06:59 AM Go to last post
8 360

Bodyfat % while bulking and other tips

Hi everyone, I'm 32 yo, 175 cm, 74 kg, 21% fat (measured using skulpt chisel), in the gym for almost 2 years now (had a 4 month break after injury), 4 days/week. split A/B program. no cardio at all. I see results and people tell me they see change and flatter me a lot but i don't feel like i...

Sahar1985‎, 11-21-2017 08:57 AM
5 260

once a week or twice a week

Hi everybody. I've heard that Physical Education Specialists have proven it's better to exercise muscles twice a week. They says this way is much better for muscle building. I'm wondering is that right or not? and I would appriciat it if you could let me know what's the difference between...

wolf098‎, Yesterday 11:11 PM
7 190

Working out while sore

Back on Wednesday, I did an upper body workout. Today is Friday, and my chest and arms are still sore. Would it be okay to rework chest and arms on Saturday if they are still sore? Should I just wait until they are no longer sore, and work another body part on Saturday? Due to my profession...

bpowers0705‎, Yesterday 12:17 PM
4 102

question from a beginner about fatigue

I have been wondering what I should do as I get fatigued in later sets. By this I mean My first set of a workout I'll do say 10 reps with 40 lbs, my second set I get 8-10 reps with the same weight and my third set I only get 4-5 reps with that weight. All sets besides the first are to muscle...

farley911‎, Yesterday 10:09 PM
3 159

Thinking of running Fierce 5 now

Since I've gotta my lifts pretty good from 2 months and a week on SS I've looked around, asked questions and think I want yo start running Fierce 5. All I have is a rack/bench/barbell and weights. What can I sub in for the facepulls and Lat pulls. The triceps extensions are obvious, however the...

Ckdjim‎, 12-10-2017 09:55 AM
15 586

"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
217 Pages
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Today, 05:58 AM Go to last post
6,503 942,883

Angry Didnt really see any good hyperthropy progress from people doing fullbody?

Alright, so I've been doing full body in the past couple of months and saw good progress from the routine however I've yet to see somebody in these forums or the internet in general post a dramatic and believable change from doing full body? How come? The majority of the great progresses I've...

sydfrex‎, Yesterday 06:25 PM
7 229

Thumbs up Simple 'Mass-Building' Tip

Hello, I'm new here and there is a small 'mass-building' tip I want to share with you. Sometimes it is not only about the quality or quantity of your diet, but it is also a matter of timing. I am not an expert in biology, but I have read that the liver produces energy during workouts. If this...

AdamApple047‎, Yesterday 04:13 PM
Yesterday, 09:52 PM Go to last post
1 135

Stronglifts 5x5

Couple questions. I am bulking til April then going to cut. I am a beginner, 6'3 205 15% bf. I want to put on size, but figured Id build a strength base first. Should I do something different? Or am I on the right track? Also given my size, will i be progressing quickly? Being 6'3 200lbs...

ChrisKyle20‎, 12-14-2017 03:02 PM
Yesterday, 06:22 PM Go to last post
6 248

Quick question

Will I get smaller on a 6 week strength programme? Where my legs back chest and shoulders are being trained in the 5-6ish sorta range. I know it'll be worth it In the long run, but just wondering as I thought 8-12 reps is most appropriate to stimulate hypertrophy.

Bucky6664‎, 12-13-2017 03:55 PM
Yesterday, 05:59 PM Go to last post
14 294

Jason Blaha Ice Cream Fitness 2 days a week instead of 3 days?

I know it would not give me the same results, but could it work? Would it hit all the muscles? Please don't say that I need to make time for lifting, I know that 2 days is almost nothing but it really is all I can do.

SebastianSrvn‎, Yesterday 02:36 PM
Yesterday, 05:58 PM Go to last post
1 186

Smile Please give me your opinion on this full body workout plan!

Hi all, I have been running this program for a few weeks now and enjoy it. I want to know based on all of your opinions/experience If I am hitting each muscle properly and with appropriate volume/progression. My biggest weak point is my chest, it seems to sag slightly. Monday: Superset: ...

BuiltJBM‎, 12-14-2017 05:37 PM
2 Pages
1 2
Yesterday, 05:46 PM Go to last post
31 423

2017 Squat Challenge - Shooting for 110,000

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 04:43 AM
64 Pages
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Yesterday, 03:04 PM Go to last post
1,898 123,351

5 Day Split

I workout 1 year doing LPP program. But this month i started 5 days split because I was so tired with low energy on LPP program and I am feeling better now with more rest: D1: Chest/Triceps D2: Shoulders/Traps D3: Back/Biceps D4: Legs D5: Arms My question is, is it okay to have split...

counter8‎, 12-14-2017 08:05 AM
Yesterday, 11:53 AM Go to last post
7 337

Back to lifting and new to the forum!

I just went back to lifting (6months in) after a one year stop due to double herniated discs.. did not go under the knife but could barely walk for a few months. rehabbed like there was no tomorrow for 12 months.. now doc gave me ok, rmi is good and i went back to pull some decent...

M3tJ0hn‎, Yesterday 11:52 AM
Yesterday, 11:52 AM Go to last post
0 97

Question Full body workout only dumbbells?

I’ve decided to start working out regularly and I wanna get serious about it. I’m looking for a good full body workout program, and the only equipment I have are dumbbells. I’ve found some exercises to do, but here’s what I really wanna ask: Let’s say that I have two different exercises in my...

Simsimilla‎, Yesterday 02:28 AM
2 Pages
1 2
Yesterday, 11:39 AM Go to last post
39 447

4 on 1 off routine (PPL+Shoulders/arms)

I've been doing PPL for a year and it's been pretty good but I'm starting to find the flaws. Shoulders are not getting the attention they should be and I'm afraid to push myself on chest push and shoulder push days because I'm always afraid if I go to hard on one, I won't be able to do the other. ...

turtle433‎, 12-14-2017 09:13 PM
Yesterday, 08:30 AM Go to last post
3 179

Hypertrophy routine based off of Mike Israetels writings

I believe Mike Israetel says to increase intensity (% of 1RM and reps from failure) week to week along with volume (amount of sets per body part). So it would look something like this: Week 1: 10 sets @ 70% of 1RM (4 reps from failure) Week 2: 12 sets @ 72.5% of 1RM (3 reps from failure) Week...

taranradig2017‎, 12-14-2017 09:02 PM
Yesterday, 08:08 AM Go to last post
2 201

Feedback for my workout program

Hello I am a 17 years old guy, 64kg and I have been training at home for about 3 months now (basic equipment: barbell,dumbbells, pull up bar). I feel like I have learned correct form for most basic (compound) exercises this way (a lot of youtube videos) and I have decided to finally go to the...

Gavin1311‎, Yesterday 07:55 AM
Yesterday, 07:55 AM Go to last post
0 189

Help me with my new workout plan

So I have been going to the gym for the past 3 months, I had 3 day split of: -Biceps/back -Triceps/chest -Shoulders/legs I also did some abs after every workout. Point is it was not well organised or anything just did what was available when the staff members showed me around the first time I...

nikola1808‎, 12-14-2017 11:08 AM
Yesterday, 07:52 AM Go to last post
5 131

Lifting 7 days a week

I’ve been lifting 7 days a week at college for about three months now and I’m wondering if I’m over doing it. I rotate from back and biceps to chest tris and shoulders for 6 then use the other to do legs. I am not 47 but 20

Eobymachow‎, 12-14-2017 01:54 PM
Yesterday, 07:27 AM Go to last post
5 242

Weekly Program

Hi, I would like to ask some advices to program my weekly training. I divided my training in 3 days: Legs, Chest+Arms and Dorsals+Shoulders. Now probably the best option is to do a 3-days per week training (like Mon-Wed-Fri), but I would like to increase a little bit so I thought about starting a...

Nova2396‎, Yesterday 04:41 AM
Yesterday, 07:07 AM Go to last post
2 213

Thoughts on my workout regimen?

Hi everyone, As a novice I was wondering if I could have some opinions/suggestions regarding a training plan I pieced together. I made it with the goal of aesthetics in mind, and I'm planning to train every day. I'm being very diligent with my sleep, getting 10 hours a night and eating lots of...

simboni‎, Yesterday 01:23 AM
Yesterday, 05:10 AM Go to last post
4 243

Guidance request

Hi I wanna have some variety in my traininf for sample with 80% power and 6-8 repeat for 2 month and aftee that change th power to 70% with 10-12 repeat is it ok for some one that dont wanna change her practice And just wanna dont habit ?

wolf098‎, 12-14-2017 07:47 AM
Yesterday, 02:55 AM Go to last post
2 161

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