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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
147 Pages
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4,393 569,285

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
18 Pages
1 2 3 4 5 ... 18
Yesterday, 10:51 AM Go to last post
526 138,959

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
14 Pages
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08-21-2017, 10:11 AM Go to last post
393 145,616

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
82 Pages
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2,434 541,823

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
21 Pages
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07-16-2017, 11:17 PM Go to last post
611 707,789

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 1,551,163

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 44,746

Should I be changing wiehgt depending on sets/reps?

Hi all Fairly new to fitness (been on and off for a year or so) and just looking for a bit of advice regarding weights to use. The workout I'm following at the moment is a full body circuit 3 times a week. The workout consists of 2 upper body pulls, 2 upper body pushes, 2 lower body pushes, 2...

Rjohnson0991‎, Today 04:56 AM
1 2

No pain, no much pain?

Yes, one thing I have always hated most about serious weight training is a situation where you need to PUSH HARDER to tear the muscles...yet it you work out TOO just ruptured some biceps, snapped some tensions, etc. I basically carefully gauge when to end a workout with just being so...

thethinman0007‎, 07-15-2017 04:09 AM
2 Pages
1 2
Today, 04:33 AM Go to last post
57 1,319

Rugby Pre-Season

Hey, Just wondering if i could get some help. I'm looking for a rugby workout programme but can't seem to find one. Could someone give me some advise on exercise/ nutrition. Thanks! i'm 20 6'4 205 pounds and i play wing

konna96‎, Today 03:57 AM
Today, 04:23 AM Go to last post
3 59

Fierce 5 Novice - Proper Form Question

Hi Good day. I am transitioning from 5 day split (4 months into gym) to 3 day Fierce 5 Novice for next 3-6 months, before switching to Fierce Intermediate (If my progress is satisfactory). Whom should i follow as a beginner in youtube for proper form videos (Less injury) for exercise below....

rebuilding40‎, Today 03:57 AM
0 55

Full Body workout + Martial Arts

Hi All, This is my first post so apologies if this is not the correct spot. I exercise using my work gym, we have a decent collection of dumbbells, bench and a squat rack. I have been doing a full body workout for some time, it has severed well for the most part however, due to high volume and...

dratta‎, 08-21-2017 10:46 PM
Today, 03:29 AM Go to last post
6 197

Question Workout Routine tunning

Hello all, I've been following the routine described below together with good nutrition and the results are great. Dropped my BF from 28% to 16%. I've realised that I may need to tune something for even better effects. Maybe I need to drop some rep counts or add more, or maybe I'm missing...

malkor1333‎, 08-21-2017 05:58 AM
Today, 02:54 AM Go to last post
4 143

Quick and dirty guide to intermediate progression

This guide assumes that you have already chosen a "split" and some core exercises at the least - plus the number of sets per exercise (start on the low end of the amount of volume you think you need). This is an autoregulated volume approach best suited for hypertrophy (credit: Menno Henselmans)...

SuffolkPunch‎, 07-14-2017 06:36 AM
2 Pages
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30 1,184

Talking Dumbbell only workout at home

hi everyone so I've been doing a beginner dumbbell only workout for about 4-6 months and I think I should probably change it so can you guys give me a workout that I can do with only a pair of adjustable dumbbells and a flat bench? BTW I'm 15 I'm about 165cm and I'm 136 pounds

MaNdUde02‎, 08-20-2017 08:01 PM
Today, 02:42 AM Go to last post
10 236

Rate My Workout Plan

Hey can you guys give me some feedback and rate my workout plan? It is based on explosive power movements, cardioacceleration, and HIIT for my current phase of what I want to do in terms of losing fat and gaining muscle. Power Workout for Grove 1 Do 2x a week(HIIT day doesn’t count): ...

WillbuzzcuT‎, Yesterday 04:37 PM
3 113

Five day split

I've been looking round at different five day splits that split the legs into quads and hams and was wondering what people think of this one Monday - quads and calves Tuesday - chest and bis Wednesday rest Thursday - shoulders and tris Friday - back and hams Saturday chest and abs ...

conlew‎, Today 01:03 AM
2 104

Getting back to the gym after 1 year

Stopped bodybuilding for 1 year, was drinking beer all the time and grew a pot belly. I will start with a different workout program then the ones i was using before and a different meal plan also (with special quest to reduce belly fat). Also I have access to 24 hours free gym in my new apartment,...

robreynolds1234‎, Yesterday 07:44 PM
4 131

Let's gun for 150,000 Pull-Ups again in 2017!!!

We got 112,995 in 2015, but we only got less than 75,000 in 2016. Bad year. Let's try gunning for 150,000 again! 2016 (less than 75k, horrid): 2015 (112,995): 2014...

JustBulk‎, 12-31-2016 09:48 PM
32 Pages
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944 113,466

Optimal training volume?

I've read that the ideal training volume is 60-120 reps a week for large body parts, and 30-60 reps for smaller body parts per WEEK. Is this WORKING reps (not including warmups) or TOTAL reps? I've always trained with high volume and increased the weight with each set to the top weight Thanks!

taranradig2017‎, 08-21-2017 09:19 PM
5 248

Am I training right?

Hello All, I have recently made the switch to 5x5 three times a week (no cardio) and boxing twice a week (intense cardio). With two days off for rest. Am I training properly to gain lean muscle or should I be doing more/less? My calorie intake is at 2700..six meals/snacks per day with...

cgreen203‎, Yesterday 09:50 PM
2 124

Unhappy One muscle group a week?!?!? A WEEK???

Working with a coach for the first time, he pleaded with me not to work more than one major muscle group per week. Has anyone done this? We don't meet to write out my plan for a couple weeks and want an idea, I'd love to see some examples PLEASE. I currently do push pull legs, monday wednesday...

tlvandewater‎, 08-20-2017 09:21 PM
Yesterday, 09:18 PM Go to last post
8 380

Am i Overkilling >

Hi I am stuck at 22 lbs in bicep curls and 88 lbs in bench press... from 2 months (5 Day split routine - Gyming from 5 months, initially i started with 2.5 lbs) My Age: 40, Goal fat loss, lean muscle building, strength and endurance, better mobility, once lean muscular want to maintain...

rebuilding40‎, Yesterday 07:48 AM
Yesterday, 09:04 PM Go to last post
5 219

Will just doing push ups, pull ups, swimming help a skinny guy look more built?

So I am about 5' 10". And weight about 150 pounds. I have never worked out the upper body part as the only exercise I did was soccer and jogging, so my upper body looks underdeveloped. Will doing push ups, pull ups, some weight lifting help me look more built? My aim is not to become big buffed...

IchigoBr2017‎, Yesterday 02:00 PM
Yesterday, 08:44 PM Go to last post
6 225

Beginner routine - but with skipping leg day?

So like a lot of beginners I am trying to improve my strength and appearance... I am your typical "skinnyfat" guy, since I haven't played sports seriously for a few years. Now most of the beginners routines on here some of the central exercises are squat and deadlift, but I am looking for a...

henry4569‎, 08-21-2017 02:33 PM
Yesterday, 07:09 PM Go to last post
8 358

Training movement vs variety??

My goal is building a good looking physique, maybe strength too. Routine 1 1. Bb bench 3x10 Bb row 3x10 Bb press 3x10 Pull up 3x10 Db incline 3x10 Db row 3x10 Db lateral raise 3x10

Danielvn1997‎, Yesterday 06:44 PM
Yesterday, 06:44 PM Go to last post
0 111

3 day vs 5 day split

Okay so this is my first post on this site because I can't find a decent answer. I've been working out for a few months (5) now. I started with a 3 day split till I had enough confidence to hit the free weights and now I'm doing a 5 day split Legs/chest/back/shoulders/arms My questions...

oddtism‎, Yesterday 02:50 PM
Yesterday, 05:31 PM Go to last post
3 171

Not making progress

Ive been lifting since i was 14. I was anorexic looking back then and had no muscle whatsoever. I was 6,1 160 back then when i started. I am now 6'1 190 lbs. But i feel like im making no progress. My lifts arent going up. My bench has been stuck at the same amount of weight for a long period of...

bannana8812‎, Yesterday 08:45 AM
Yesterday, 05:21 PM Go to last post
5 232

Looking for new program

Hey all, I am getting back into lifting, have been away from it for quite a while. I picked up a squat rack and started doing Stronglifts 5x5. It's been a few weeks and I feel like I'm not getting enough of a burn from it. Also I have a lot of spare time right now so I would like to do more. I...

MaxThroughput‎, Yesterday 12:47 PM
Yesterday, 04:30 PM Go to last post
4 187

Smile writing training programs app

i search for an app that i can save my training program and my progress there for example my chest day and how mush weight set rep in an easy and nice interface

BlackHoleBiceps‎, 08-21-2017 01:48 PM
Yesterday, 04:28 PM Go to last post
7 214

Post Muscle/Strength Program (Intermediate) - I Need !

I consider myself an intermediate level lifter. Been in an out of the gym since I was young (currently 27). Anyways, I need an either 4-day split or 3 day full body program. Goals: Mass/Size (most importantly) & Strength FYI I'm going on a 6-day cruise in a few weeks, my lifting my be...

jnikools‎, 08-21-2017 01:53 PM
Yesterday, 02:43 PM Go to last post
9 311

Need help, dont know if routine is balanced

Hey, ive been following a routine for the past few weeks but it has come to my attention that my workout routine is not balanced. I never had the best posture however i feel like my posture may be getting worse. Can anyone tell me if my workout routine is balanced or not? I follow a 3 day full body...

dleez‎, Yesterday 11:55 AM
Yesterday, 02:13 PM Go to last post
3 173

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