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Forum: Workout Programs

What workout is best for your goal?

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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 2,923,170

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
24 Pages
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04-15-2021, 08:12 AM Go to last post
696 1,433,022

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 01:07 PM
101 Pages
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3,027 1,273,654

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
33 Pages
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09-09-2021, 12:16 AM Go to last post
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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 06:27 PM
24 Pages
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715 879,405

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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10-05-2021, 02:22 PM Go to last post
85 376,038

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 06:13 AM
20 Pages
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10-17-2021, 01:14 PM Go to last post
591 202,849

The Real Arnold Schwarzenegger Beginner Programs

Arnold Schwarzenegger and Reg Park At age 15 Arnold glanced in a store room window and saw what was a cover of a magazine depicting the new Hercules movie starring none other than Reg Park. Arnold was not a man to learn from books or abstract ideas but by identifying with what he considered to...

bango skank‎, 12-13-2008 10:56 PM
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10-12-2021, 04:24 PM Go to last post
376 515,706

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 05:24 AM
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282 116,473

Anyone had good results in Max-OT training?

I have read the E-book and planning to do the 6 month plan road map. I am going to try to stick as closely as I can to the nutrional guidelines. Anyone share their results? Give the good and the bad.

quickups‎, 04-08-2007 09:18 PM
09-22-2021, 10:20 AM Go to last post
22 16,209

Auto regulated training explained

Anyone who’s ever followed baseball understands “power surges” and “biorhythms “ as it relates to performance and hot streaks. What if I told you that bodybuilders and powerlifters also have hot streaks in their performance and would be wise to break the shackles of planned progression and...

coachcalande‎, 09-12-2021 04:11 AM
4 Pages
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Yesterday, 12:28 PM Go to last post
93 13,522

Bench got even worse

I made a thread about a week ago (https://forum.bodybuilding.com/showthread.php?t=180536593&p=1645695623#post1645695623) about my stalling bench. 4 weeks ago I hit 170 lbs for 3 sets of 8, then the following week I hit 175 lbs for 3 sets of 8. The week after (so 2 weeks ago) I did tried 180 lbs and...

MisterNoGains‎, 08-31-2021 02:18 PM
2 Pages
1 2
09-28-2021, 09:27 PM Go to last post
49 9,187

Not progressing whatsoever with Fierce 5 as a beginner after 2-3 months.

Dear, I am becoming increasingly frustrated by working out, because for some reason I am simply not getting stronger. As adviced by an earlier post on this forum, I have stuck with the Fierce 5 routine since the end of June. I took a break halfway through because I went on vacation for 2 weeks,...

Bremster1‎, 09-11-2021 06:42 AM
2 Pages
1 2
10-17-2021, 12:05 PM Go to last post
46 4,977

Fierce 5 - Can't Do Much Progress on Overhead Press

From February (guessing because I lost my phone with my first recorded sessions) to September (currently recorded), my weight progress is: Squat: 85lbs --> 185lbs Bench: 65lbs --> 145lbs Pendlay Row: 65lbs --> 125lbs Face Pull: 10lbs --> 95lbs Triceps: 10lbs --> 95lbs Calf Raises: 30lbs -->...

acruz7439‎, 09-15-2021 03:15 PM
2 Pages
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09-22-2021, 10:20 AM Go to last post
40 4,486

What does Arnold mean when he says "10 reps to failure"?

I'm reading The Encyclopedia of Modern Bodybuilding and in more than one place Arnold will say things like "Deadlifts, 3 sets of 10, 6, 4 reps to failure" or "a bodybuilder uses less weight and does more repetitions, usually 8 to 12 for the upper body, 12 to 15 for legs, and does each set to...

joehenry087‎, 04-30-2016 09:30 PM
09-27-2021, 09:18 AM Go to last post
11 4,158

Gloves or Not?

What is your opinions on the use of gloves when lifting. I have heard that they cause you to have less grip strength. My hands are getting pretty tore up even thought I have been lifting for quite some time. Do you guys use them? Why/why not? Thanks.

hreid‎, 02-08-2002 05:34 PM
10-07-2021, 03:01 PM Go to last post
24 3,404

1RM% for hypertrophy

Is there a low-end cap on what % of your one rep max is efficient for adding mass? I read something... somewhere... at some point in time... that the number sits somewhere around 60%, but admittedly I have no idea where I read it. If you can bang out up to 40 reps and still induce hypertrophy,...

Xpiro‎, 10-07-2021 03:48 PM
2 Pages
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10-16-2021, 04:01 AM Go to last post
37 2,951

Best workout program for a 4 on 4 off worker?

Hi Guys, I work 12 hour shifts in security, i work 4 days on then have 4 days off. My my goal: build muscle. Ive been hitting the gym almost every day i have off, so basically i workout 3-4 days in a row, then i do my 4 days of 12 hours shifts with no workout. Can you suggest a workout program...

directorfilms‎, 06-23-2016 10:40 AM
09-28-2021, 08:32 PM Go to last post
11 2,532

Best apps for bodybuilding?

What are some of the best apps for the allround bodybuilding journey? I'm talking tracking everything from the food and portions intake, specific excercises, sets, reps, hours of sleep, etc.. Basically an all-in-one bodybuilding lifestyle tracker app

Jeuzek‎, 07-02-2021 01:32 AM
09-28-2021, 10:37 PM Go to last post
3 2,416

Constant fatigue

Hello, I have gotten back into lifting, I'm almost 30. I've been doing John grimeks for two months A month ago I dropped the weight on the workouts and instead of 3 sets per exercise, I do 2. I'm still suffering for under recovery or overtraining. My muscles don't have dom or anything but my face...

Rsurf72‎, 09-13-2021 09:28 AM
09-22-2021, 04:23 PM Go to last post
19 2,346

Setting up routine for chaotic schedules

Good day all, I have a fairly chaotic schedule. I end up working out on seemingly random days, which is the byproduct of working 50hrs/wk and having a busy family. I usually can get a good 2 hours in the gym per session (1.5hrs lifting followed by 15-30m cardio to loosen up). If I lift more...

BadGaskets350‎, 09-23-2021 08:53 AM
10-05-2021, 05:04 AM Go to last post
18 2,208

Do you workout each muscle twice a week?

Just wondering. I've been lifting for a good few months and have recently been doing a (admittedly extremely flawed) 4-day push/pull split so I'm hitting muscle groups twice a week. I've made some progress on this routine, but considering changing to a 4 or 5 day split where I can train each...

Ruaridh321‎, 07-07-2016 11:10 AM
10-15-2021, 04:25 PM Go to last post
23 2,171

One Exercise per Body Part

Kind of a beginner question. I’ve been lifting weights for a couple years but I’m just casual with it. I don’t compete or take it overly serious but I’ve kind of fallen out of shape and I’m looking to get a little more serious with it. I have a question about routines or programs. I normally do...

Drb1982‎, 09-18-2021 07:48 AM
09-24-2021, 08:17 PM Go to last post
9 2,120

People sitting on machines 5 minutes between sets.

I realize some programs call for a 5 minute rest between sets. That must be what people are doing when they are sitting on a machine 5 minutes while on the phones. This is really annoying to me as I try to do my circuit. Are they in the wrong? Is it ok for me to ask if I may do a set...

Darkius‎, 09-28-2021 08:50 AM
10-04-2021, 06:49 PM Go to last post
18 2,050

Should i lift to failure ?

Hey, i have a question. I train fullbody 3x per week. I never lifted to failure, just close to it. I recently started more focusing on building muscle, also little bit increased my calories and i have question about training to failure. What i know, training to failure may lead to better muscle and...

Shakewhey‎, 09-26-2021 08:53 AM
09-30-2021, 07:18 PM Go to last post
13 2,043

Poll Poll: Do you train at home or at a gym?

Somewhat to my surprise, many of the regular posters here seem to train at home rather than at a gym. Many of you seem to have great setups at home with lots of equipment, while some appear to be doing what they can with more meagre means. Either way, it doesn't seem that public gyms are as popular...

EliKoehn‎, 10-08-2021 07:15 AM
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10-12-2021, 06:16 PM Go to last post
30 1,996

Arrow Is my back/biceps workout bad?

- Back Seated Row 4x12-10-10-8 reps Lat Pull-down 4x10-10-10-8 Narrow grip Lat Pull-down 4x10-10-10-8 Single Arm Reverse Grip Row 4x10-10-10-10 Seated High Row 4x10-10-10-8 - Rear Deltoids Reverse Pec Deck 4x10-10-10-8 - Biceps Dumbbell Curls 4x10-10-10-8

vikxdz‎, 09-24-2021 12:27 PM
09-25-2021, 05:46 PM Go to last post
18 1,908

RDL & HH same day?

Hello all, I’m Doing a 4 day U/L split. On my Lower hypertrophy day can I schedule RDL and together with another HH like hip thrust on the same day? Thanks, czulsk

czulsk‎, 09-24-2021 02:50 AM
09-27-2021, 11:21 PM Go to last post
16 1,821

Are natural recovery limitations exaggerated?

When DOMS isn't experienced anymore, and you feel strong and vigorous and want to put in a lot of time and work in the gym on a regular, routine basis with only one or two rest days, is this necessarily going to result in burnout? Is it liable to make you smaller? We have programs carefully...

EliKoehn‎, 10-05-2021 07:55 AM
10-10-2021, 02:10 AM Go to last post
23 1,774

An ideal workout plan for elderly people?

Hi, I'm going to be training my mom with her workout. She is 60 years old and often suffers from back pain. I think her pain is related to her weak core muscles. However, I'm not familiar with designing workout routines for elderly people that just want to improve their health condition as opposed...

puretonic11‎, 09-26-2021 07:10 AM
09-30-2021, 08:49 PM Go to last post
8 1,772

How many workouts per body part?

How many different work out should I do per body part, and how many sets of each work out? For example, how many workouts/exercises for glutes, how many for calves, quads ect. How many for shoulders, chest, bicep,triceps, fore arms, back Also, a 2nd part to this question is how long should...

Bang973‎, 09-21-2021 11:24 PM
09-25-2021, 09:21 AM Go to last post
5 1,696

*The push pull legs thread*

And why it sucks. Top 5 reasons in response to the daily PPL threads. 1. You don’t need 6 days in the gym or 3 days in a row 3 on/1 off. You’re stressing your body more than you have to for nothing. Research connective tissue because I’m not getting into it here. I know you’re the special...

TAWS6‎, 10-02-2021 11:39 AM
10-03-2021, 04:02 PM Go to last post
26 1,636

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