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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 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
7 Pages
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199 38,326

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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01-08-2021, 05:28 AM Go to last post
964 923,938

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
100 Pages
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2,988 1,146,259

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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01-01-2021, 01:43 PM Go to last post
690 1,319,479

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
23 Pages
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12-15-2020, 12:47 PM Go to last post
688 770,976

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
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09-08-2020, 10:44 AM Go to last post
80 306,621

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 2,707,569

Newbie Needs Suggestions

Hey all, Joined this forum a number of years ago then life happened. Last year in particular was pretty funky. Between Covid-19 shuttering our local gyms and me just being pretty lazy in general, I managed to get somewhat out of shape. I'm 31 yr and right between 6' and 6'1". On Dec 27 I decided...

FiveNineMike‎, Today 03:41 PM
3 125

Question Looking for a good bodyweight routine

I need to get back into shape. My strength and endurance are pretty much in the toilet. My stats: I'm 34m, 6'0, about 193lbs currently. I’ve been trying to find a good body weight workout routine. Gyms are still closed in California and the only equipment I have is a pull-up bar and my own...

Mordz‎, Today 04:35 PM
Today, 06:26 PM Go to last post
3 113

5 Proven Ways to Build Muscle (5x Faster)links- http://adfoc.us/5860301

Over 20 studies reveal the 5 proven ways to build muscle faster. If you're looking to learn how to gain muscle mass fast then you'll get a lot out of this video. Even if you're a struggling hardgainer or just a skinny guy looking to gain weight & bulk up you'll discover proven solutions that can...

hemjitsh‎, Today 05:27 PM
Today, 05:27 PM Go to last post
0 65

How does this routine look?

Just before COVID I started on this beginner routine: https://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/ It is all compound movements, low volume, add weight when I can reach the rep goal for all three sets of each exercise. Since COVID, I've been in and out of...

asrl78‎, 01-23-2021 10:41 AM
2 403

RTS program help!

I’m a little confused on the terminology in this program and the information isn’t available anymore on their site (broken links). To my understanding you’re ramping up to a single set of 4 reps @ 9 rpe on main lifts. I don’t really understand how the drop sets work with the ‘fatigue’ %, load drops...

CatsAndMice10‎, Today 12:45 PM
6 169

"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 08:03 PM
271 Pages
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Today, 02:03 PM Go to last post
8,104 1,779,502

Training Frequency

I have been training Tues/Thurs/Sat every week. My routine is full body. That schedule is giving me Sunday and Monday off. I want to lift more. I don't see a point in having back to back rest days. Can I just do one day on one day off and forget about the fact that there are 7 days in a week? Would...

tjcashmoney‎, Today 08:39 AM
6 210

Overhead Press Accessories

Frustrated at this stubborn little lift, giving it some more love to try and drive it up, so Im having a press focussed day instead of always doing it as an afterthought to benching. Im assuming just hypertrophying the primary movers while getting more exposure to the heavy lift is going to...

HenchManlet‎, Today 07:19 AM
13 232

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
23 2,780

My workout routine.

Hello what are your opinions about my routine? Thanks. Bench press barbell Seated row B press incline Lat pulldown Shoulder press Bb curl SS Tricep pushdown

iKoeN‎, Today 03:18 AM
Today, 08:15 AM Go to last post
2 183

Question Is there a point where double progression becomes too difficult?

Just curious. Obviously you have to improve so much more to keep adding reps (trying to take a 5RM bench to a 12RM for example) so it's much easier to add weight instead and double progress. By the way, you're not starting with your 5RM, more like 7RM with 2 RIR for 5 reps. Anyways does double...

Animal2692‎, Yesterday 09:45 PM
7 355

Ectomorph looking to gain for the first time

Hi all, I'm looking for some advice on how I should generally go about gaining weight as an ectomorph. I have not weighed myself recently as I do not have a scale yet, but based on where I was last, I would assume I am about 120-130, 5'10(if it helps lol). Basically, I do not know where to...

yerbabeats‎, Yesterday 03:19 PM
Today, 05:12 AM Go to last post
5 345

Train everyday

Hello guys I've been working out in the last year with dumbbells' and bar I have in my apartment. Lately i've noticed that I can't make ABS workout well after my weight lifting training. I train 4-5 Times a Week A -B sessions. A - Chest legs and biceps B - Triceps back and shoulders I think...

alon100009‎, 01-23-2021 09:22 AM
6 563

Beginners work out plan with just bench & Barbell

Hey lads, just after a bit of advice. Have dabbled in very very basic weightlifting over the years but never really stuck it out so looking into setting up a bit of a home gym and really digging in and sticking to it for the long haul this time. Anyone got a decent workout plan for me to look...

doggies123‎, Today 01:06 AM
0 185

Is this split better than Push pull legs

So I have been doing push pull legs for a while now and have just recently been looking at and trying to find workout splits that will give more gains compared to PPL. I found that if you do: mon - push tues - pull + legs wed - rest repeat then you double the number of rest days and add...

willforthebest‎, 01-23-2021 08:41 PM
Yesterday, 12:49 PM Go to last post
8 560

8 weeks progress then plateau! What to do next?

Hi; I finally started working out with a ~good program. First 2 weeks a ton of pain since I was away from it for years. From week 2 I started to notice a huge shift in my body and strength. Put on 3k and looked so much better. From 40kg bench went up to 75kg on week 7.

benpmdg3‎, 01-23-2021 06:15 PM
Yesterday, 11:17 AM Go to last post
3 410

I have questions about getting in shape for bodybuilding and could use some tips

So I have a question im little chunky right i was in to 5x5 I notice I got some mase in my shoulders and a little chest I don't like how my chest is looking droopy im looking for a routine that trains muscel 2 or 3 times a week right now i switch to a whole body right I think its an ab workout I...

Oliy1876‎, Yesterday 04:09 AM
Yesterday, 10:24 AM Go to last post
3 333

Yo why does this keep happening!!!

Access Denied You don't have permission to access "http://forum.bodybuilding.com/newthread.php?" on this server. Reference #18.4cbef748.1611443364.583ec1b9 Every time I try to post something.

Lizzy3200‎, 01-23-2021 04:10 PM
Yesterday, 09:52 AM Go to last post
4 480

Longer rests between sets being better for muscle growth

Regarding studies that have came to this conclusion, were these studies volume equated?

Brahfessa‎, 01-23-2021 04:41 AM
01-23-2021, 09:54 AM Go to last post
4 543

I need advice

I’m looking for some fitness advice. I currently am a freshman in college and I wrestle. I’m 6’2 and 225lbs. My coaches and I decided it was best for me to make the transition to heavyweight (Max 285 lbs.) collegiate heavy weight wrestling can be brutal and most guys are very large, strong, heavy...

random12467‎, 01-22-2021 05:31 PM
01-23-2021, 08:35 AM Go to last post
2 553

Mark Ripptoe is an idiot

If you want proof, i present to you this: http://startingstrength.com/resources/forum/showthread.php?t=30751 Go ahead and read that nugget. I make my appearance about half way through the thread. We are now currently locked in a debate regarding his belief that all increases in muscular...

SumDumGoi‎, 05-11-2012 01:42 AM
4 Pages
1 2 3 4
01-23-2021, 05:47 AM Go to last post
99 19,359

I'm Morbidly obese and I need your help

Hello everyone. I'm very scared about posting here, I hope it's OK. I'm male, 24 years old, 178cm / 5.8 and I currently weigh 160KG/ 352 pounds. I've been overweight/obese my whole life, but it's been getting worse and worse. I want to change. I started Rehabilitation for my Mental...

OverEncumbered‎, 01-17-2021 02:20 AM
01-22-2021, 02:39 PM Go to last post
11 1,647

Full body workout 3 days a week

So I've been trying to focus on chest and shoulder development. Can only lift 3 days a week and was wondering what you guys think of this routine. I've been lifting for a few years but in the past stuck to mostly SS or SL type routines and want to try something different. I also messed up my...

Muscle2021‎, 01-22-2021 05:31 AM
01-22-2021, 02:27 PM Go to last post
4 706

Lost muscle strength but not muscle endurance?

For backstory, I was a lineman in high school. Once my senior season ended I dropped 40 pounds in 3 months (255-215), then recompositioned at 215 BW slowly for a few months until covid hit and threw a wrench in everything. When I first lost the weight I had huge strength losses (bench for example...

ljohn79‎, 01-22-2021 10:13 AM
01-22-2021, 10:13 AM Go to last post
0 515

Low reps beating me up. Suggestions?

I train my main lifts for 3 sets of 4-6 reps and starting to feel like they’re beating me up. Any suggestions on methods to train my main lifts? I really only care about maximal strength with these, not really using them for hypertrophy. I already get that through lighter assistance type work. ...

CatsAndMice10‎, 01-22-2021 01:04 AM
01-22-2021, 05:02 AM Go to last post
8 780

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