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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
193 Pages
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5,774 759,982

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
26 Pages
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Yesterday, 05:14 PM Go to last post
766 307,652

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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Yesterday, 11:38 AM Go to last post
640 830,005

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
91 Pages
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2,725 644,902

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
07-13-2018, 07:31 PM Go to last post
34 23,726

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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07-12-2018, 05:15 AM Go to last post
525 268,817

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 1,840,497

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 60,890

Talking Fierce 5 Bench

If i can do dumbell floor press 3x8 with 60s Do you think 3x5 For 135 shouldn’t be a problem? I really want a strong bench

TLWeight‎, Today 04:37 PM
Today, 06:28 PM Go to last post
8 123

Walking lunges with 100-400lb sandbag good substitute for squats and deadlifts?

Title says all. Basically, I found this sand bag on amazon that can be filled anywhere from 100-400lb. I was wondering if doing sets of walking lunges such as 5x50m would be a good substitute for squats and deadlifts. Progressive overload built in of course, just add more sand over time.

Animal2692‎, Today 06:02 PM
2 55

What is the best way to build muscle at home?

Hey, everyone! I’m new here and to bodybuilding in general. I’m asking this because I don’t have heavy weights (only up to 15 pounds) for me to be able to do the smaller amounts of reps needed for optimal muscle growth. What is another efficient way to build mass? Thank you! Edit: I am not 48...

borincana‎, Today 03:55 PM
6 143

Post Kinobody Program

So I got the greek god program and I've been doing it for 4 weeks.I made progress on almost every exercise except the incline bench.Also I didn't gain weight,but why I cant progress on the stupid incline bench,im stuck at 135 x 4?Does bench correlates with weight?

CagedBeast23‎, Today 10:36 AM
13 188

Weightlifting with a weird work schedule

Hey everyone, I'm looking for advice as to what you would do if you had to work out around my work schedule. I work ten days on and 5 days off, and my work days are 12 hour shifts. Ideally I would like to work out on my work days since I like to travel during my 5 day breaks. How would...

Rosenlifter‎, 07-15-2018 12:27 AM
25 476

Question RP - male physique template?

Has anyone here ever tried the physique training templates from renassisance periodization? And are they legit? I really like the work that Mike Israetel has done on hypetrophy. I really want to do an hypertrophy focused split that are focused toward hypertrophy and increasing volume, in an...

NorViking96‎, Today 08:29 AM
4 157

Started working out.

Hey guys I recently started working out from home. I am currently 5"10 & about 130-135 pounds. I am looking to Gain weight & Strenght aswell as build muscle. I know there is alot of things I need to read to get well-informed but I'd like to know what was the best thing for you guys and...

FrenchyGG‎, 06-23-2018 11:17 PM
Today, 04:15 PM Go to last post
21 910

Please help any input you have

Ok I'm trying to bulk up and get big biceps fast but with realistic goals in mind and will try to make this as quick and easy as possible read and any advice or anything you see that could help me get better please share much appreciated I'm new at the gym have been going a month and a half I'm...

Jrp63‎, Today 04:00 PM
2 104


I’m struggling to gain strength through PPL program. I feel like my physique is looking good but I’m gaining strength very slow. Before i’d go up 5 lbs every week or so for all lifts but now it takes 3 weeks to even increase 5 pounds. Not sure if PPL is bad for strength or just me? Bench: 245...

baseball007‎, Today 12:16 PM
Today, 02:22 PM Go to last post
4 154

Question Pull Workout

Opinions on this pull workout for building muscle? 1 arm lat pull ins 2 x 15-20 Pull up 3 x 10-12 Meadows rows 3 x 10-12 Lat pull down 3 x 12-15 Rope face pull 2x15 Ez bar curl 3x6-8 Incline db curl 2x15-20 Rack pulls 3x6-8

barnold12‎, Today 02:31 AM
Today, 02:15 PM Go to last post
11 283

Fierce 5 cable rows instead of pendlay and some questions

İm recently started allpros auto regulated version. İ was doing icf 5x5 before i couldnt make any progress on bench,row. I had formbreakdowns when i was doing allpros because it was high rep training. İ rather do low reps and focus on form. But i feel like im lost by changing programs . İ couldnt...

emrey09‎, Yesterday 04:27 AM
Today, 01:53 PM Go to last post
28 622

Alternating flat sprint and hill sprint sessions - advice needed

Hi, I've become a fan of sprint sessions! I don't have a specific fitness goal at the moment, I'm just enjoying short max out style workouts that are outside. After reading up on google I've found that most forums indicate that sprints are not good to do daily due to CNS fatigue, however,...

jcwangel‎, Today 04:38 AM
Today, 01:10 PM Go to last post
4 133

Looking at Program Options

Going to try to keep this as short as possible. I am looking at different program options. Right now my main goal is mostly to gain strength and stay in shape over the winter months. I'm a teacher from September through June, and my school has a very nice gym. Lots of dumbbells, squat/bench...

farmerajm‎, Yesterday 02:11 PM
Today, 12:59 PM Go to last post
15 385

Bodyweight conditioning and training program help needed

I had a bit of an accident a while back which finished in broken ribs among other things. i still dont feel ready to hit weights yet but i've got to do something. bikings ok now and i managed a very slow jog the other day. id like to do some bodyweight training but i dont have a clear complete...

UncleLemmon‎, Today 12:47 AM
3 177

Can I work a muscle group 3 times a week with 72 hours of rest between?

I am currently doing the Pull/Push/Leg (ppl) workout plan and have really started to see gains. I start on Monday and finish on Saturday having Sunday off. Problem is last week i got sick and had to stay home on Tuesday, that changed my calendar and now my off day is Tuesday. Could i make the PPL...

jagy2000‎, Today 12:30 PM
Today, 12:44 PM Go to last post
1 108

Is it Worth Warming Up?

I’ve just started Starting Strength and I’m considering whether or not to bother with the warm up. I’ve never really bothered warming up before, just a few stretches and flexes, and I haven’t had any issues. As a 20yo with no history of injury it seems a little unnecessary, especially when...

csh7‎, Yesterday 10:12 AM
18 492

New Routine

Was doing a chest/triceps day, back/biceps day, shoulders/calves day, and legs day all in one week. Did that for about 6 months, but last month I wanted to “shock” my body and switch it up. I’m now doing chest day, back day, arms day, shoulders/calves day and leg day. I’ve noticed that I’ve been a...

Droopdx‎, Yesterday 02:58 PM
Today, 11:01 AM Go to last post
7 192

can't pick a program, getting an overload of information right now

Im 17 and I've been lifting since April Since April to around June I was doing Jason Blaha's 5x5 bench wasn't increasing but deadlift and squat was From June to around now I've been doing a 6 day workout PPL spilt but I kept backtracking trying to fix my form I feel like I look the same in...

Dave133‎, 07-16-2018 09:17 AM
Today, 10:52 AM Go to last post
21 717

Are my noob gains going to be gone

I gain muscle then lose muscle either from lack of nutrition and from stopping all together. noob gains is around 10 pounds of muscle. So if a noob gains 1 pound of muscle then let atrophy play its role and he loses that 1 pound. No he has 9 pounds of noob gains left is that how it works. Or is it...

Gavin56‎, 07-16-2018 10:04 PM
Today, 10:35 AM Go to last post
8 403

Should I continue my program

I do not have flawless form, but at the same time I don't overdo it or go crazy. I neither have a good program but it has been making me progress, but not the best type of progress I would say. I have no experiance with free weights, I do machines and I will transition over to free weights. Its...

Gavin56‎, Yesterday 12:25 AM
Today, 10:14 AM Go to last post
2 161

Cycling + fierce 5

I'm currently working for uber eats delivering with a push bike. This means I cycle around 8 hours a day and around 50 miles. This includes a lot of breaks etc.. However, I don't know if this is enough to replace squats; which I really enjoy and found great success in strength and size. How can...

NathanXDC‎, Today 07:59 AM
Today, 10:13 AM Go to last post
6 125

ICF 5X5, sprained my knee and ankle today

Today my mom hired a maid to clean the house and she the maid poured too much detergent which made the ground extremely slippery,I was heading back to my room after she finished cleaning it on my way I slipped sprained both my left knee and ankle. The detergent is very strong and the bottle...

IbnAlMuqafaa‎, Today 08:37 AM
16 115

opinion is workout

Upper body Chest-Shoulders-Back-Triceps-Biceps Lower body Quads-Hams-Calves-Abs Frequency-6 days a week rotating workouts

JakeArmitage‎, Yesterday 10:19 AM
Today, 09:59 AM Go to last post
2 189

Why use sets when you can use total reps instead?

Provided you are using a weight that’s at least 70% of your one rep max so that there won’t be any issues as far as RPE is concerned, what’s the use for counting sets when you can just focus on hitting a target total amount of reps? 30 reps per exercise at 70% intensity for example. Won’t that make...

Animal2692‎, 07-16-2018 06:26 PM
18 485

3 day full body workouts vs 4 day splits

i get this feeling like split workouts build big muscles and full body workouts just like burn fat and make your muscles grow slightly. Is this true, or are full body workous suited for gaining lots of mass fast?

Docthal‎, 03-09-2012 10:14 PM
22 4,105

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