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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: Part 2: Part 3: Part 4: Part...

nightanole‎, 11-07-2020 07:13 AM
6 Pages
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01-15-2021, 06:06 AM Go to last post
176 32,808

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
1 2 3 4 5 ... 33
01-08-2021, 05:28 AM Go to last post
964 918,312

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 02:07 PM
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2,988 1,141,431

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 1,314,818

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
688 766,205

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
80 303,666

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 2,700,560

What secondary press to do on Lyle McDonald’s GBR?

Been doing full body but keep half-assing leg work so I am switching to U/L to keep myself accountable. On the original template, you can do bench and incline (or OHP) on the first day and make slight “adjustments” on the second upper body day. I intend on benching and incline work for the first...

Odifududix‎, Today 09:07 PM
1 67

Question Traveling - no barbell

Hey bros, For up to a six month period, I will be traveling in my vehicle. Though I’ve looked at hitched based power racks, I’ve decided against this and have settled on not taking a rack or barbell with me. Instead, I’ll have: -10lb, 25lb, 45lb plates (should I get a 90?) -35lb kettlebell...

baaaaats‎, 01-10-2021 12:45 PM
6 955

Unhappy Want to reduce my belly fat.

What are the best exercises to reduce the belly fat? Guide me guys.

eeshu1‎, Today 08:20 PM
3 76

Red face Please help me for cardio.

What is better Cardio or running, In my mind this thought is running.

eeshu1‎, Today 08:31 PM
Today, 08:31 PM Go to last post
0 27

Post Three Months "Hardcore" Workout Advice

Hello! I have a longer (and complex) question, which, for reasons I do not know, the site refuses to accept for publication. Thus, I passed it in a Google document that everyone can access. I'm waiting for the answers here. Thanks. ...

lucilfe3882‎, Today 07:32 PM
1 66

Is this a good bulking program

Sup I was a lurker in the forums back in 2014 till I decided to lose all the weight starting from 125kg (275lbs) to 85kg (187lbs). I cutted with Fierce 5 at the start then moved onto Allpros till I reached 85kg in 9-10 months. I took a long time off (1 year) because of Corona and I joined the...

godham‎, Today 06:58 PM
Today, 06:58 PM Go to last post
0 98

Tips on how to fix chest imbalance?

I have a pretty significant imbalance in my chest size and shape. Part of that is because I lucked out and had gyno on only one side of my chest as a teen. This somewhat changed the size as well as the shape of it because that side stored more fat and would hang a bit lower. Unfortunately that side...

dairycorncarne‎, Today 03:19 PM
Today, 06:24 PM Go to last post
5 150

Full Body Training Question

I’m currently at... 140 kg squat 143 kg. deadlift 103 kg. bench press 66 kg. overhead press and i also do Bulgarian Split Squat, Pull Ups, Rows, ab wheel Rollout and have just added Nordic Curls as accessories. I’ve been alternating between full body and upper/lower Split in the last...

Alexlarex‎, Today 04:01 PM
Today, 06:23 PM Go to last post
2 131

Full body workout

Hello all From the UK and we are back into lockdown so looking for a full body workout to do 3-4days a week. I haven’t trained regularly for a while and my workouts are very bland and I never see progress. I have a decent amount of equipment that I have built up over time: Rack,...

Farmingstock‎, 01-08-2021 04:22 PM
10 1,044

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, Today 02:20 AM
4 295

3 days a week routine, 30y old with experience, need advice

I have a decent experience at gym, my lifts are like this: BP 120kg x 5 Squat 150kg x 5 DL 180kg x 5 However, as I'm crossing a 30y old mark, I started to be more concious about health. I'm not enjoying 5x a week heavy (5 rep max) workouts anymore. I've been lifting according to MAX-OT...

lukaszkk91‎, Today 01:39 AM
8 345

new guy asking questions

Hey all, I’ve been in the gym on and off for around 5 months now. I’ve managed to put on 25 lb total while staying around 12% fat, but I worry that I’ll soon hit a plateau if I don’t keep my training and nutrition optimized. So far I’ve been doing full body 3 days per week. How much more can I...

jmort9134‎, Yesterday 08:50 PM
Today, 01:13 PM Go to last post
6 289

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
11 1,296

If I never feel like taking rest days, does it mean I’m not working out hard enough?

Never feel fatigue or DOMs outside the gym. I do get bad days on occasion but not feeling like chit. I train full body 3x a week. For most lifts, I just do 3 sets of 8-10 reps. Never had issues increasing reps or adding in weight to the bar weekly. Any reason why I *shouldn't* take a rest...

Odifududix‎, 01-15-2021 07:42 PM
19 756

Unhappy Stagnated progress

(Tentatively) Happy 2021 everyone! I think I've hit my first platue after training for about 4 years and I don't know what to do about it. I was 2/3 the way through a bikini competition prep when everything came to a halt. I am in the privileged situation of having access to a full gym again...

Lilyboland‎, Yesterday 07:48 PM
Yesterday, 07:48 PM Go to last post
0 225

Yet another "is it unwise to bulk" post (Bulking at like 18% BF)

I'm 5'11, 176lbs and my waist measurement is around 38.5in. I'd like to clean bulk up to about 190, but I still have fat from my last bulk. It's hard to keep weight on doing BJJ every other night, so I feel like cutting the extra fat won't be too difficult in my case if I do go a few over. Unless I...

OralB‎, Yesterday 09:31 AM
Yesterday, 11:47 AM Go to last post
5 437

Is it better to do triceps with Back or Chest? And biceps?

I notice some people do push, pull and leg splits. It makes sense, but I've been doing Back and Triceps together. I get a much better workout in my triceps that way. And my biceps still feel worked. When I do biceps after back, I can't really do quality bicep work because they're fatigued. So the...

Einhander12‎, 01-12-2021 12:01 PM
Yesterday, 11:06 AM Go to last post
12 1,505

"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
1 2 3 4 5 ... 271
Yesterday, 10:42 AM Go to last post
8,100 1,772,699

One Exercise Approach

What’s up everyone? I have fell off the wagon for a while now and I am trying to get back on my horse so to speak. Today I trained using one exercise just smoking my upper body. Has this approach with enough effort, volume etc.. been more successful than the use of multiple exercises for some?...

goldenerafan‎, Yesterday 09:34 AM
Yesterday, 10:29 AM Go to last post
5 372

Which routine is better for a novice looking for size and strength?

So I'm trying to decide which routine is better, 1. Or 2. 1. full body 3x a week: WORKOUT A: Bench press 3 sets Squat 3 sets

CheekyCuntt‎, 01-15-2021 08:15 PM
Yesterday, 07:22 AM Go to last post
13 625

order of chest exercises - does the actual weight matter?

I was thinking about something. When I train chest, I always do the heaviest exercise first the lighter one second and the lightest and easiest one last. I start with bench 4x8, then incline bench 4x8, and as a last exercise i do cable press 3x12. Now the cable press is the exercise where you...

drunkenmaster1‎, 01-15-2021 03:27 PM
01-15-2021, 09:15 PM Go to last post
4 447

Zercher squat tips?

Recently I’ve been using front squats in place of back squats as my main movement due to less spinal loading, same stimulus, better torso angle etc. I’m looking for an assistance movement to help drive it up. My first choice was goblet squats but my gym doesn’t have dumbbells that are heavy enough....

CatsAndMice10‎, 01-11-2021 01:53 AM
01-15-2021, 08:34 PM Go to last post
8 1,124

Question Allpro progression question

I'm currently running all pro's program which sets out for you to add 10% to the lift once I've hit all the desired sets/reps Its set out like this The first week do all 4 sets for 8 reps. The second week do all 4 sets for 9 reps. The third week do all 4 sets for 10 reps. The fourth week...

Mbt1990‎, 01-15-2021 01:21 PM
01-15-2021, 04:43 PM Go to last post
4 422

Doing the minimal amount of sets that provide most of the stimulus?

So as some of you know, it only takes just a few high quality sets for a muscle to get most of the stimulus in a training session needed to grow. Say 3 hard sets for a muscle group to reach I don't know...90% of potential growth. The thing is that you're sacrificing recovery time to reach that...

Animal2692‎, 01-15-2021 10:37 AM
01-15-2021, 03:29 PM Go to last post
3 486

Unhappy Ectomorph - Upped Protein and Workout, Lost Weight

Hey guys, I've got a home gym setup using a power tower, and I've seen results with arms, back, chest, abs. I've upped protein intake. BUT the scale shows I'm losing weight! As an ectomorphy/hard gainer, I hardly have any body fat to begin with, otherwise that'd be my guess, but I cannot...

N444‎, 01-14-2021 07:42 PM
01-15-2021, 11:02 AM Go to last post
10 658

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