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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
137 Pages
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4,101 532,910

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
16 Pages
1 2 3 4 5 ... 16
Yesterday, 01:03 PM Go to last post
462 112,418

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
13 Pages
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06-13-2017, 06:11 AM Go to last post
375 129,303

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
81 Pages
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2,410 526,249

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
1 2 3 4 5 ... 21
05-21-2017, 03:10 PM Go to last post
609 688,658

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 1,498,535

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 41,750

4 Month Transformation plan?

Hey so i was wondering your guys' thoughts on a 4 month plan. So about me: Im 6'5'' 185 right now, not terribly skinny but still skinny. Ive been going to the gym while i was at college but nothing too focused on getting big. Im in the Air Force ROTC so 3 times a week im required to do an hour of...

Jreitz34‎, Today 01:14 PM
Today, 01:14 PM Go to last post
0 12

Smile how to get ripped obliques

Hi, I'd love to get ripped obliques. A little while back I noticed I didn't have them. I've since been maintaining a caloric surplus (so as to beef up in general) and thus have a slightly higher body fat percentage. I'm wondering if I do 2 sets of both incline side planks and decline normal planks...

Travis012‎, Yesterday 12:37 PM
Today, 01:02 PM Go to last post
7 132

A few questions about fierce 5 before I start this

i have been working out for 4 months, with a stupid 5 day per week bro split. I've got some decent results but I feel I could do better lol. A few questions I have before I start fierce 5: • what ab workout do you reccomend for large blocky abs? •since the rep range for bench press is 5, will...

NJPPA1‎, Today 11:21 AM
Today, 11:41 AM Go to last post
2 85

Beginner Work Out Program for Planet Fitness?

Hi everybody! I'm glad to be part of such a body positive and helpful community of those seeking to be their best selves. I am overweight at 6'1 and 235 lbs roughly and I'm trying to lose weight. I've lost weight in the past with losing as much as 40lbs in 3 months (260-220) by simply just...

jimmythemak‎, Today 10:47 AM
6 90

Exclamation Bulking or Cutting ???!!!!

Hi i'm 19 Yo 5'7 Height 136 Lbs i'm Almost skinny fat i need help about what to do now. i'm almost skinny but i have some fats But not a lot,So what to do now can i start Bulking or Cutting ??!! (My Photos are Attached Below).Because i will start The Viking's The Bare Bones Series and what's my...

MatsBvB9‎, Yesterday 08:24 AM
6 218

Pec muscle lacking

I think its genetics, my upper inner pec on left side is lacking the mass when compared to right side. I do incline flys and cable flys what are some other gd workouts to build it up? Also lower pec around nipple area what workout recommended? I do db decline, i feel that that area is lacking...

Ram132G‎, 06-22-2017 10:50 PM
4 234

"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
185 Pages
1 2 3 4 5 ... 185
5,549 791,824

Update on Progress/Advice for Fierce 5 Lifts I've Started Struggling With

So, I'm in about my 6th week of Fierce 5. I've moved up in weight every week, seemingly with no problem, until this week. Now, I need some advice, because I've finally started running into some issues... I've briefly covered my history in previous posts and received some encouragement as...

ElAhrairah‎, Yesterday 07:48 PM
4 161

Advise for my

I am in the process of making a new routine from my old one. This new routine main focus is to hit muscle groups more than once a week( unlike my previous 3 day split).My goal is to bulk, about 2 lbs a month.This is what i have so far. I think it can use to modifications, especially on DAY 3. Any...

Lannister123‎, Today 10:30 AM
0 34

Can anyone help?

Hi everyone. I posted a thread on the sports training forum but realised that I might also get some advice here seen as though what I'm looking for isn't necessarily about rugby. I play rugby as an openside flanker. The main characteristics of the position is that you'd typically be the fittest...

Mason1197‎, Today 07:11 AM
1 95

The Waterbury Method

Tried posting a link to the workout but I guess I'm not fit for such liberties because I have a post count under 50, thanks mods. Has anyone else tried this program, what were your results? I used to be an advanced lifter then got on some wacky 12 hour shift work schedule and had to seriously...

RecoomeKick‎, 06-14-2017 09:43 AM
6 229

Question [Fierce 5 at home] How important is to have a squat rack/cage?

Hi all, I'm running the Fierce 5 novice dumbbell program. I've started beginning of April: Workout A Split Squat 3x8 (each leg) Bench 3x8 (If you don’t have a bench do floor press) DB Rows 3x8 (One arm on bench, back parallel to floor) Reverse Flies 3x10 Calf raises 2x15/French Press 2x10...

FallingBridge‎, Today 02:33 AM
8 716

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
39 Pages
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1,160 90,766

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
25 Pages
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728 102,464

Big Lifts = Big Dude?

I've noticed that powerlifters are generally just gigantic, or at least extremely muscular for their weight class. I'm wondering, is that size/muscularity tied to their huge strength or is it more closely related to the increasing amount of volume-oriented accessory work that they do as they have...

EpicIncarnate‎, Today 07:19 AM
Today, 07:52 AM Go to last post
2 107

Do you guys think I could still get big on fierce 5

I've been working with my self made program for 5 months. At this point, do you guys think it's still late to start fierce 5 or something similar? Or would I be moving backwards? I'm questioning how I setup my own program and most people here are suggesting just following a beginner routine. I...

TricepPushdown‎, Today 06:08 AM
2 403

Progression in compounds vs isolation

Is adding 5lbs per workout in my larger compound lifts the way to go, adding reps per workout for the smaller isolation workouts the way to go as a beginner? Thanks

TricepPushdown‎, Yesterday 06:41 PM
Today, 06:58 AM Go to last post
3 203

will this program work?

I am thinking about starting some thing like this: sunday: chest, triceps (free weights) monday: biceps and back (free weights) Tuesday : legs and shoulders (free weights) Wednesday: rest

Rshoodoo‎, Today 05:45 AM
3 111

My attempt at a balanced program (reps)

I am a beginner (been lifting for 5 months) and I have tried to write a balanced program for myself. It's a 5 day per week workout, as listed below: Monday: chest and triceps Flat bench 3x5 Incline DB bench 4x8-12 Overhead DB tricep extension 4x8-12 Tuesday: back/bi 4x3 conventional...

TricepPushdown‎, Yesterday 06:59 PM
3 188

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
11 Pages
1 2 3 4 5 ... 11
Today, 04:59 AM Go to last post
311 44,994

Gotta make some changes and need help

I'm 36, former athlete and the only exercise I've had in the past four years is tossing my kids around and lifting beers & chicken wings. I'm not looking for vascularity or striations, but just now I sat down and felt pressure as my gut is now too prominent to not be felt as I seat myself. I...

cfspartan‎, Yesterday 08:45 PM
2 704

Help needed

Hi I'm new to this so forgive me if I'm posting in the wrong place. I am really struggling to find/create am effective workout plan because of my work pattern. I work on a 5 on 4 off rota which consists of either 2 days 3 nights, or 3 days 2 nights. 12 hour shifts with an hour travel each...

Loubobz‎, Yesterday 11:49 PM
Yesterday, 11:49 PM Go to last post
0 84

How long would it take to gain 10-15 pounds (muscle+fat) starting off

I'm about to join the Gym tomorrow. I'm a thin build at 6 ft 1 and weighing 140 pounds. I have very little body fat. At the moment I eat an average amount but I plan on increasing my calorie intake per day by 1000 calories with the inclusion of pasta, more chicken etc as well as taking creatine and...

willManx‎, Yesterday 07:30 PM
Yesterday, 07:53 PM Go to last post
2 85

full body workout once a week

Has anyone tried an intense fully body workout only once a week? Was curious if you can make decent strength gains weight training intensely once a week.

puppychicano‎, 12-19-2011 11:47 PM
Yesterday, 07:08 PM Go to last post
19 20,161

Talking Best workout for skinny fat male

I am skinny fat. By this I mean that I am not obese, and look skinny when clothed, but have fat buildup on my stomach (love handles) and chest. I'm around 14% body fat, and think I should start a clean bulk to start gaining some muscle while losing fat simultaneously. I was wondering if anyone has...

miraloma2‎, Yesterday 05:28 PM
Yesterday, 06:08 PM Go to last post
1 96

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