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Forum: Workout Programs

What workout is best for your goal?

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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
24 Pages
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12-02-2021, 07:07 AM Go to last post
716 899,043

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
3 Pages
1 2 3
11-28-2021, 09:35 PM Go to last post
86 388,034

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
22 Pages
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11-24-2021, 06:43 PM Go to last post
632 234,013

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
101 Pages
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3,027 1,299,107

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
33 Pages
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09-09-2021, 01:16 AM Go to last post
968 1,098,999

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
24 Pages
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04-15-2021, 09:12 AM Go to last post
696 1,453,504

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
10,927 2,965,275

How to do push-ups

A push-up is a traditional calisthenics movement that starts in the prone position and progresses to the standing position. Push-ups work the pectoral muscles, triceps and anterior deltoids, as well as other deltoids, serratus anterior, coracobrachialis, and the midsection as a whole, by lifting...

OptimumPride‎, Yesterday 10:23 PM
Yesterday, 10:23 PM Go to last post
0 109

An Ode to Conjugate Training

This is my ode to Conjugate, which has been so good to me. This thread is for discussion on all conjugate concepts. What is Conjugate Training? It’s a type of training that aims to help you progress on multiple aspects of training simultaneously. Conjugate can be as complex or as simple as you...

CW47‎, 11-15-2021 10:03 AM
2 Pages
1 2
Yesterday, 09:12 PM Go to last post
49 3,726

Whats the quickest possible way to put on size as a skinny person starting out?

Hi! I'm about to go ALL IN on bodybuilding for the next year. I'm 19yo, 191cm (6'3) and 65kg. I've been going to the gym every now and then, but never took it any serious. As a result, Ive gained enough strength to do all the exercises with proper form and some weight, but I'm still absolutely...

user9SYDYXYVIQ5‎, 12-01-2021 09:14 PM
Yesterday, 04:07 PM Go to last post
15 887

I Need Help Putting On Weight

I'm 21, 6'2 and 135lbs 5% body fat, when I first roll out of bed. Literally not a buck 50 soaking wet. I tried to eat clean for 6 months and still couldn't break 140lbs. Not going to lie, I'm sick of looking at myself. My goal weight is 190-205lbs and less than 15% bodyfat in 18 months. I'm as weak...

SOconceited‎, 11-20-2021 02:08 PM
Yesterday, 04:04 PM Go to last post
20 1,757

Help build a Fierce 5 'Hotel Room Version'

The Fierce 5 leg workout, how to get it done while travelling? Say at a hotel room, motel room or guest room. With no barbell or dumbbells. Lower B Front Squat 3x5 Romanian Deadlift 3x8 Leg Extensions 3x10 Leg Curls 3x10 Ab work 3x15/Calf Raises 3x12 Superset At our disposal is...

klbbr‎, 12-05-2021 07:28 AM
Yesterday, 11:47 AM Go to last post
2 267

Smile Read it!☺️☺️

Please trust yourself oka? Need a great at-home workout that’ll build your arms and chest? Look no further than to the push up. It’s a classic, simple move that reaps so many benefits for your upper body so you don’t have to worry about losing any of your gains. Push-ups can be an effective...

XOnfroy07‎, Yesterday 09:50 AM
Yesterday, 09:50 AM Go to last post
0 185

Arrow How to make muscle strong? Have a look on it!☺️

Need a great at-home workout that’ll build your arms and chest? Look no further than to the push up. It’s a classic, simple move that reaps so many benefits for your upper body so you don’t have to worry about losing any of your gains. Push-ups can be an effective exercise to build arms and chest...

XOnfroy07‎, Yesterday 09:43 AM
Yesterday, 09:43 AM Go to last post
0 175

Calgary Barbell 16 week clarification

When it comes to this program I know some workouts you follow RPE and others you follow %. Well, what do you do on lifts where nothing is listed at all? Here is an example of day one that I ran today. Squat and bench loads are given. The three that follow weren't at all. How do I program these...

Firefightn24‎, 12-05-2021 08:53 PM
Yesterday, 06:21 AM Go to last post
4 285

Workout Program Feedback

After some feedback on the below program, is there anything you would change. I've been running your typical 5x5 ABA BAB strenght programs on and off for years but find I get bored of them quickly. I programmed this based on exercies I enjoy and something I believe will be sustainable for me....

masonb62‎, 12-05-2021 09:40 PM
12-05-2021, 10:24 PM Go to last post
1 207

Poll Poll: Do you deadlift on an at least near-weekly basis?

Conventional, sumo, dumbbell, hex-bar or any sort of added resistance to bringing an added resistance of dead weight from the floor to a full stand. For reference, I am totally and unashamedly of the conviction that the deadlift is King of Exercises. Just asking for a show of hands. :) ...

EliKoehn‎, 12-04-2021 07:41 PM
12-05-2021, 08:56 PM Go to last post
22 837

How are my nips, guys and gals?

My upper chest is pretty solid and I always get compliments, but the bottom section seems to sink in. There’s not really mass or fat in that region so tits sit downward. It can look like they droop but only when I sit down. I’m bulking rn and I’ve read that you should do more incline press and...

TheOnlyThing‎, 12-02-2021 04:46 PM
12-05-2021, 08:51 PM Go to last post
5 515

The SIMPLE truth about “progression”

You go in the gym. You pick up the 20 lb dumbbells for a warmup….no reason for choosing the 20s other than they are “light” and you can warmup without tiring your arms. After admiring yourself in the mirror and sending a couple of texts, you grab the 35s and knock out 12 reps. No reason for...

coachcalande‎, 12-01-2021 04:29 PM
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12-05-2021, 12:53 PM Go to last post
37 1,520

What workout frequency for beginners?

Hello everyone. Basically I was always interested in bodybuilding. I'm a teen and I want to improve even more the look of my body. A bit of background: I have always been very fit, I'm working out but not really regularly and I wanted to do it more often. So for those that been through this...

Borek303‎, 12-05-2021 10:54 AM
12-05-2021, 11:26 AM Go to last post
3 252

New training aim

Hi all, I’m planning on going back to the gym and need some kind of training program / advice on routine, food and supplements. A preamble: I’ve not trained for 12 months due to moving house and lockdowns; I’m 40 years old, 5 10 inches tall and weigh 11 stone. I have around 7 pounds of fat to...

LeeMills77‎, 12-05-2021 01:12 AM
12-05-2021, 04:37 AM Go to last post
2 225

what is the best workout routine for beginner? read

jerrybomen? more like Jerry blows men stop spamming these threads

adamsz‎, 12-04-2021 11:24 PM
12-04-2021, 11:24 PM Go to last post
0 166

Smile workout routine for size

Hello, new lifter here. Im 17 at 62kg and my goal is a nice physique and improving my pullups and dips. So i created this split for pure size, its a 4 day torso and limps split, which means arms and legs, and chest shoulder and back. the other torso day which i do 3 days after the first one is...

abdkreaa‎, 12-04-2021 03:11 PM
12-04-2021, 03:32 PM Go to last post
1 246

Lightbulb How To Increase Your Pull-Ups From 0 to 10+ Reps FAST

If you find it difficult to do a lot of pull-ups in the series, here is one of the methods to fix it. This program was developed by Charles Lewis Armstrong while preparing to break the world record in the number of folds in one series. It is extremely good if you practice exercises at home and have...

UrkelaFikela‎, 12-04-2021 02:24 PM
12-04-2021, 02:24 PM Go to last post
0 275

workout for beginners

WORKOUT FOR BEGINNERS You want to get fit. But you don't want to join a health club -- it's too expensive, there's no gym convenient to you, or maybe you're just the independent type. Or perhaps you're already a gym member, but your schedule has been too manic for you to getaway. That leaves...

fitnessmethods‎, 12-03-2021 01:52 AM
12-04-2021, 11:50 AM Go to last post
1 348

Getting strong key to muscle growth

So the way I've targeted muscled growth is by getting stronger in key movements in a moderate rep range 6-12 rep range. My main focus is on squats, RDL, bench, ohp, rows and chin ups. Then I do some isolation work if I feel they will help me increase the movement I'm wanting to increase. Currently...

safcpaul‎, 12-04-2021 03:29 AM
12-04-2021, 11:33 AM Go to last post
7 463

Accessory necessary?

Hi, I only have time to lift twice a week and chose exercises that increases my heart rate the most. I decided to do the following: Over head press squats deadlift seated rows bench press lat. pull downs

nfelix77‎, 12-03-2021 01:34 PM
12-04-2021, 07:47 AM Go to last post
10 543

Today’s Old Guy bench

https://youtu.be/2V-nnqKk7AU Not a bad little pyramid today!

coachcalande‎, 12-04-2021 05:24 AM
12-04-2021, 06:01 AM Go to last post
2 287

Learn how to do a perfect plank

THE BEST WAY TO DO PLANK The plank is one of the simplest exercises that you can do it's simple in its appearance and the amount of steps involved in doing one. Being simple, though, does not mean that doing a plank is easy. Getting into plank pose can be easy. Holding a plank can even be...

karthik952‎, 12-04-2021 03:07 AM
12-04-2021, 03:07 AM Go to last post
0 276

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
10 Pages
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12-03-2021, 10:53 PM Go to last post
285 125,838

How do people get so big in prisons without weights?

I talked to a guy that did 30 years in TDC just got out recently, at Cofield or something. he was really big too. he said you're restricted to pushups and pullups... plus he said food with protein is more expensive and prison food doesn't have much. is it just weird genetics or something. ...

userKP5VB0ZJ8GH‎, 11-26-2021 10:33 PM
2 Pages
1 2
12-03-2021, 04:29 PM Go to last post
30 2,257

Nucleus Overload Training

I just started trying out this method after training for over 20 years I always like to try new concepts and such to keep things fresh. I'm going to run two week blocks of bringing everything down to minimum effective volume and essentially over train one muscle group for 2 weeks hitting it...

pinfante‎, 12-03-2021 08:58 AM
12-03-2021, 02:22 PM Go to last post
2 345

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