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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
276 Pages
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Today, 03:00 AM Go to last post
8,276 1,312,897

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
99 Pages
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Yesterday, 03:12 PM Go to last post
2,964 1,014,646

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
32 Pages
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04-24-2020, 11:20 AM Go to last post
946 767,137

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
23 Pages
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04-18-2020, 12:36 PM Go to last post
684 1,189,809

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
23 Pages
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04-02-2020, 05:17 AM Go to last post
671 640,095

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
3 Pages
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09-06-2019, 12:41 AM Go to last post
72 226,144

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 2,517,185

Let's OHP 2,020,000 lbs in 2020

Recreating ECGordyn's thread from last year. Same rules as before 2019 thread failed, we got 3/4 of the way there, so it's completely do-able. Come on people, let's separate the men and women from the little girls and boys and find out who will press.

OldFartTom‎, 01-01-2020 02:00 AM
13 Pages
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Today, 12:07 AM Go to last post
362 77,273

Got bored of workout routine which workout routine do you recommend next?

So I have been using Fierce 5 for 1 and a half. After that I started to use The Intermediate Upper/Lower which is recommended after Fierce 5. Now I have been using that for 2-3 years. I haven´t been working out for a 3 months due to lock down and I thought to myself I could switch up my old...

Pajchel‎, 05-28-2020 02:37 PM
Yesterday, 09:27 PM Go to last post
12 558

How important is a vertical pull?

Like many of you, COVID has me working out at home. I have a decent pair of adjustable dumbbells ranging from 5kg - 40kg each. Only problem is, I have no option for a vertical pull. My door frames are weak as hell. I’ve tried a door jam bar, and the one you hook on top of the frame. Both ended up...

CookieDoughBrah‎, 05-27-2020 12:17 PM
Yesterday, 08:54 PM Go to last post
8 640

6'2" never worked calves and they suck. how much can they really grow?

I decided to add calves into my routine and wondering if I can expect them to grow a decent amount? A lot of people seem to say they won't grow especially for people over 6 feet. My insertions don't seem very high, though. So I'm wondering if I can grow them even though I'm relatively tall? My...

alec935‎, 05-28-2020 02:40 PM
Yesterday, 05:59 PM Go to last post
16 549

What do you think of this program?

I know bro splits are not well accepted in this forum yet ill post it to see what u think. Monday. Chest and Triceps Bench Press. 4 sets 12,10,8,6 Incline Bench Press. 3 sets 10,8,6 Cable Crossover. 3 sets 12 Push ups. 3 sets to failure. Lying Triceps...

xln021‎, Yesterday 07:13 AM
Yesterday, 05:49 PM Go to last post
4 314

How to Know if You're Gaining Muscle

Hey guys, I was hoping to find some advice on my current dilemma. I finished a 40 lb cut from 130 to 90 lbs in December (I'm a very short guy, 5 ft tall). I had been working out for a few years before that, but not consistently or properly enough, so my progress was quite bad. Since this...

orangeloor34‎, Yesterday 10:35 AM
Yesterday, 01:30 PM Go to last post
6 294

Decreasing reps until you can only do 1?

For a while now I've been doing as many reps as i can of a particular exercise (let's say I get to 10 reps). Then for the second set I do as many as I can again (let's say I only get to 8), then I just continue doing sets with as many reps as I can until I can only do one rep. It might end up...

joea9‎, 05-28-2020 01:32 PM
Yesterday, 12:57 PM Go to last post
8 379

Beginner Hypertrophy for Planet Fitness

Hi guys, I'm requesting a basic muscle-building program (4-5 days) that can be followed at Planet Fitness. By Planet Fitness I mean mostly machines and dumbbells (since they don't have Squat, Deadlift). The only experience I have is, Rippetoe's Starting Strength (at a different gym) for...

WillHappen‎, 05-19-2020 07:45 AM
Yesterday, 10:15 AM Go to last post
22 1,515

Workout plan

I’m looking for a workout plan to get the best results. I’m 6 feet tall, 170 lbs, and I have 16% body fat. I’m trying to cut the body fat while gaining muscle and weight. Does anyone have any recommendations?

Gymguy10‎, Yesterday 08:28 AM
Yesterday, 08:36 AM Go to last post
1 202

Rest (minutes) between "Exercise"

Hi, hope you are all well. I am always confused about rest "time", can't google any result for this question: do you rest longer between Different Exercises? let's say I am doing weight traning, mainly for muscle size gain (if this concerns you) and I have several Exercise in my workout......

antonyktwong‎, 05-28-2020 07:36 PM
Yesterday, 04:20 AM Go to last post
12 399

Taking off 2 weeks off lifting

Ive Been posting alot about my shoulder injury... People said that i should take off... So i am taking 2 weeks off and i stop training chest and shoulders for a month.. I wont anymore post about this but i have a Last question if i Come back to lifting to hit back and Arms legs... Are these...

Advice1998‎, 05-27-2020 12:10 PM
Yesterday, 03:34 AM Go to last post
1 466

Stuck at 7 pull-ups

Hello, i have a question. Some weeks ago, i could do only 2 pull-ups. I train 3x per week fullbody training, and i did like every training or every 2 trainings +1 pull-ups. But for now , im like 2 weeks stuck at 7 pull ups and i just cant do more. I dont know why, my dips i do more reps every...

valinor333‎, 05-25-2020 01:49 AM
Yesterday, 12:17 AM Go to last post
15 1,093

A good workout for bulking and cutting at the same time.

I started working out again and planning to bulk/cut at the same time. Now I know how to do that, I eat more protein and consume way less carbohydrates (even thought I really don't know how much). Anyway, back to the workout, I know reasonably that I can gain 1-2 pounds of muscle within a month and...

jtaylor1077‎, 05-28-2020 03:23 PM
05-28-2020, 09:13 PM Go to last post
4 376

Bodybuilding vs powerlifting approaches

Hi, I would like to talk and find out your opinions about the two approaches when it comes to building muscles. When I started going to the gym, one year ago, I've started by reading many topics on this forum and noticed that here it is a majority which supports mainly powerlifting...

jaxqen‎, 05-21-2020 04:42 AM
2 Pages
1 2
05-28-2020, 04:23 PM Go to last post
59 3,808

Is it ok to work back and Arms with rotator cuff injury

Is It ok t work back and Arms with rotator cuff injury? Only rowing no Chinups or anything like Lat pulldowns.. Just Barbellrows tbarrow cable row.. Facepulls? Curls.. Tricep Push downs.. No overhead stuff? Also deadlifts.. Or does these make it worse..

Advice1998‎, 05-28-2020 12:05 PM
05-28-2020, 01:12 PM Go to last post
6 326

Anybody been back to a gym yet?

Has anyone here gone back yet? If so -- was it as unpleasant and unfun as the photos I've seen? (short "appointment" timeslots, people behaving badly, etc.)

HardGainersTry‎, 05-27-2020 08:56 AM
05-28-2020, 12:37 PM Go to last post
3 528

Exclamation Workout for Transformation

Hi guys, I have been training for many years with a more or less acceptable form status, even reaching 10% bf. Now, however, I weigh 222lb with a 20% bf, 5 feet 11 inches and 37 years old. I would like to go from a bro split to a push / legs with 4 days per week with 2/3 cardio sessions for...

gcolamonico‎, 05-28-2020 11:30 AM
05-28-2020, 11:30 AM Go to last post
0 307

Anyone jog post weights?

Hey guys anyone here jog post weights? How have you found it to be? How’s recovery? Gains? Etc Im thinking of doing two miles post weights. If my fitbit is correct I burn approx 500 calories while lifting and 200-300 on my jog.

paycheck‎, 05-26-2020 07:22 AM
05-28-2020, 09:59 AM Go to last post
8 661

More volume?

I am stuck on Greyskull LP. In addition to the base program I do meadow rows on bench days, dumbbell rows on press days, and chins after every workout. One set of deadlifts a week was pointless for me after a while so i have been doing 5x3 on deads once a week. I have an Ivanko B-86, 350lbs of...

grey27‎, 05-08-2020 07:09 PM
2 Pages
1 2
05-27-2020, 07:31 PM Go to last post
35 2,957

BENCHPRESS shoulder pain ffs

Hey guys. You remember when i posted about my shoulder injury from dips... I recieved good advice to lay off training a little bit.. I could not do any pressing.. Now i had a Push day and i Can do OHP without problem also Incline bench is ok.. But BENCHPRESS i cant do it without aggravating the...

Advice1998‎, 05-25-2020 07:56 AM
05-27-2020, 05:40 PM Go to last post
15 997

Share your quarantine workout

Here's mine: Equipment: 2x 20 kg dumbbells, pull-up bar, dip belt, rings Day 1: - Weighted pull-ups - Weighted ring dips - Ring rows - Ring archer push-ups

bropheus‎, 05-25-2020 11:27 AM
05-27-2020, 03:57 PM Go to last post
7 859

Doing Fierce 5 w/adjustments?

Due to many experienced posters recommending I do a routine that has already been tried and tested rather than the routine I am currently doing, I will attempt to switch over to the Fierce 5 in hopes of seeing better gains. My current routine 3 day split ---------------------- Mon (Push) ...

proxyfunction‎, 05-26-2020 09:59 AM
05-27-2020, 03:19 PM Go to last post
12 833

Red face Strenght training with plateau

Hey i am a newbie! I am trying strenght training at home doing 5x5, but i am reaching the max weight of my dumbells. Is there a way to keep doing 5x5 and make my excercices harder? Also, do u het strong er through mass training? Thanks for answering

GiveMeFlex‎, 05-27-2020 01:54 AM
05-27-2020, 03:18 AM Go to last post
2 491
05-26-2020, 08:35 PM Go to last post
2 723

Proportioning long legs & arms + short torso

So about 8 months ago I began lifting more seriously, following the standard push pull legs program. I've been making a decent amount of progress (+ ~9 pounds of muscle), and have hit a plateau recently which I attribute to a lack of calories I am also working on trying to proportion out my...

lifterJai‎, 05-25-2020 06:08 PM
05-26-2020, 07:41 PM Go to last post
8 829

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