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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:http://forum.bodybuilding.com/showthread.php?t=4195843 Part 2:http://forum.bodybuilding.com/showthread.php?t=133395553 Part 3:http://forum.bodybuilding.com/showthread.php?t=147447933 Part 4:http://forum.bodybuilding.com/showthread.php?t=155009423 Part...

nightanole‎, 10-05-2015 08:53 AM
263 Pages
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7,863 1,129,679

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
32 Pages
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Yesterday, 08:31 PM Go to last post
939 612,704

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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11-11-2019, 05:58 AM Go to last post
665 506,806

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
99 Pages
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11-09-2019, 06:45 AM Go to last post
2,941 878,755

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
23 Pages
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10-29-2019, 11:49 AM Go to last post
681 1,064,448

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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09-06-2019, 01:41 AM Go to last post
72 149,466

Sticky Thread Sticky: Am I overtraining?

In response to this question, asked several times per day in this forum, consider this: Due to a large number of variables from one trainee to the next, no one can look your written routine and declare it "overtraining" or "too much." Instead of posting your routine in all it's detail while...

ironwill2008‎, 11-21-2018 08:29 AM
11-21-2018, 08:29 AM Go to last post
0 39,373

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 2,313,163

Squats below parallel with rounded lower back vs squats slightly above parallel

It is impossible for me to keep my spine neutral once my squat reaches parallel. In order to keep a neutral spine I have to squat slightly above parallel. This happens when I even squat without any weights so it is not related to weight. I read that this lower back rounding is due to weak...

Rudiger1991‎, Today 12:56 PM
Today, 03:16 PM Go to last post
3 157

Post Can you suggest me 3day full body routine?

hello guys, I'm working out over 2 years. sometimes i tried functioanl traning, bodyweight etc. I dont want to get bored. Do you have good 3day full body routine. Can you suggest me 3day full body routine? Thanks for answers. Love ya!

apotefe123‎, Today 12:54 PM
2 111

Does this fullbody program have too much volume?

I do 3x a week full body workouts as bellow. I increase the weight if I manage to hit my rep goals. I weigh 65 kg and can bench 75 kg for 10 reps for reference. I rarely manage to finish in 2 hours. I also often feel pretty tired after completing the first 2 or 3 exercises. Do you think I am...

chbuk‎, Today 06:54 AM
Today, 12:03 PM Go to last post
4 188

Why not do more exercises?

Long post ahead The majority of the programs or videos that I see online do about 6 different exercises within a single workout. I can understand from a powerlifting perspective why a lot of programs would be set up like this. However, for gaining size for example, why not do more exercises if...

ImplodingFish‎, Today 07:54 AM
Today, 12:00 PM Go to last post
7 232

Unhappy Made a huge and stupid mistake. Please help

I started doing fierce 5 program without Squatting or RDL :( 6 months ago I want to start squatting and doing RDL but since it is very hard now for me to progress on my bench and OHP linearly, I am not sure what to do and how should I introduce leg training to my workouts. Please help

lethadose‎, Yesterday 08:04 PM
Today, 11:42 AM Go to last post
14 461

Questions about 5x5 workout program

Hey guys just got a few questions about the 5x5 program. So the thing is I work out of town at a mine doing 14 days on 12 hour shifts straight. And I find that my workout routine that I was use to at home was way to much, so I switched too the 5x5 routine seeing as you only need to workout 3 times...

Dirtybill93‎, Today 07:12 AM
Today, 11:02 AM Go to last post
2 132

30% BF feeling lost, cut or maintain?

Hi everyone, 6 foot male, 48 years old, 233 lbs, about 28-30% BF. Untrained for a few years. Started a fat loss diet and doing 3 full body workouts each week, focusing on the compound lifts, with a couple days of cardio thrown in for about 10 weeks now. When figuring maintenance calories on...

SDKERR414‎, Yesterday 01:05 PM
Today, 10:40 AM Go to last post
8 426

What do you think of G9S fitness machine.

There is one of these G9S in my apartments gym along side a few dumbbells (max 12 kg each), rowing machine and a abs bench. Can a full body workout be done with these?

Kasim7‎, Today 04:22 AM
Today, 10:40 AM Go to last post
14 361

Need some help picking a program

I am at a loss picking a program, mainly because I am always changing goals and pretty much I just end up spinning wheels. I am 5'9 ~176-178 and looking to get down to 165. My best lifts are 270/345/405 BSD. I ran a linear progression program to get there, but that was 2 years ago and I have pretty...

Ondle‎, Today 10:39 AM
Today, 10:39 AM Go to last post
0 115

Getting Back In Shape ASAP

Let myself go for about 2 years in all aspects of life, 21 years old now, and now trying to get my **** in a sock. My physique has tanked I'm now probably 12% body fat at 193 lbs 6'3" arms are like 14 inches maybe. Anyway trying to get back to where I was as fast as possible. Hoping for some...

ErikGuy‎, Today 09:16 AM
Today, 10:15 AM Go to last post
1 77

What do you think about this workout plan?

This is a 45-day program created by a professional trainer at my gym. It's divided into groups Back, Chest, etc. I train three muscle groups on one day. So Back, chest and biceps on Sun and shoulders, legs and triceps on Mon and then I hit the abs, rest on Tue and then repeat on Wed and Thu, so...

Annihilator17‎, Today 07:20 AM
0 118

Balancing chest and back work?

Bit of a noob question, but how important is it to balance horizontal pushing vs pulling as opposed to just chest vs back work? I like the look of the below program, but unlike most full body programs you do a bench variant on both days. There's only a horizontal pull on one day, so I wondered...

BigStu81‎, Yesterday 05:17 AM
Today, 07:06 AM Go to last post
4 390

Program suggestions or grind Fierce 5??

Ok I have been awful the past few months, but want to start getting properly back into lifting... My lifts are as follows and I am probably still in the novice zone even though I have been lifting for 2 years now. 2 year progression is as follows (Not 1 rep max but for reps, following Fierce...

Richyy95‎, Today 03:48 AM
Today, 04:59 AM Go to last post
2 194

How many Calories are used during recovery to build 100 grams of muscle?

(Edited substantially for clarity.) I have read that building muscles is an "energy-intensive" (uses Calories) process. (We are talking about the process by which the body physically builds up muscles during the recovery period after a workout.) Can we put this into numbers? Say someone puts...

peterm28‎, Yesterday 03:28 AM
15 594

Firece 5 progression Question

Hey guys, I have a Fierce 5 question. I hit my first failure on a couple of my lifts yesterday and suspect I'll fail again on my next workout. Here's what I failed on (either due to needing a spot or poor form) Squat - 105kg, failed on second set Bench - 97.5kg, failed on second set

birkett87‎, Yesterday 02:15 AM
Today, 03:50 AM Go to last post
1 375

6 Feet 8 205 pounds Need Advice pls

I'm relatively new to bodybuilding and I've started going about 5 days a week for a couple weeks. I've noticed my friends I always go with are gaining muscle but I have't changed at all. We do the same exercises which is frustrating. Can anyone give me advice on, programs, form, technique, etc.......

MrFearless‎, Yesterday 02:41 PM
Yesterday, 09:29 PM Go to last post
4 284

Non Stim, Non Creatine PRE

Looking for suggestions for a NON STIM, NON CREATINE loaded pre-workout powder. Ideally in the $1 per serving price range?

DieterPinklage‎, Yesterday 11:20 AM
Yesterday, 08:23 PM Go to last post
12 385

The GhostRider PPL/S

A few month back I was asked to write a basic training program for a friend of mine who was just getting into the gym. He's seen good results and since then 4-5 people have picked up the program and are very happy with it. Ideally you should be adding weight each time you lift. With the main...

akghostrider‎, Yesterday 07:05 PM
Yesterday, 07:05 PM Go to last post
0 213

Lifting for 2 years now

I started out with fierce 5 and after I couldn’t progress ever week I switched over to 5/3/1 and began playing around with different templates like bbb fsl etc I’ve been Doing that for this past year and made some nice gainz. I injured my shoulder about 5 months ago so heavy pressing is out of the...

bojanglez34‎, Yesterday 03:14 PM
Yesterday, 04:34 PM Go to last post
1 270

Noob question on PPL

Hey guys I'm a relative noob been working out for 2 months doing splits of shoulder/bi/tri, chest/back, and legs each once per week. Have had good beginner results but looking to get more mass. Considering PPL and started last week 4 days/week. My question is with Push --chest/shoulders/tri I feel...

njneh‎, Yesterday 03:35 PM
Yesterday, 04:33 PM Go to last post
6 290

Unhappy overweight

I'm overweight and need support to keep working out

MadmickeyMc‎, Yesterday 09:56 AM
Yesterday, 03:08 PM Go to last post
1 287

Intermediate/Proficient Lifter - Feeling Lost

Okay, so I have been following basic routines for the last 3 years. I've put in solid time, I've built an awesome physique and now I have no idea wtf to do. Strength wise, I fall in the Intermediate / Proficient category. My deadlift and row is proficient, and my ohp too. But, my bench / squat are...

thatgingerbeard‎, 11-13-2019 06:20 PM
Yesterday, 12:00 PM Go to last post
11 528

Stalling on greyskull LP while cutting, what to do?

I am slowly losing weight the past 20 months about 1.5kg/month (3.3 pounds) with a small break maintenance period of 4 months in between. So far i am down 24kg (53pounds). I also started running this variation of greyskull LP for the past 3 months: can't post a link so add this after...

milonas‎, 11-13-2019 07:41 AM
Yesterday, 11:44 AM Go to last post
6 515

Fierce 5 and deadlift sets?

I'm going to start doing fierce 5 tomorrow, and hopefully cure my ****arounditis. I love deadlifting and want to do the switch from front squat/rdl to deadlift/leg curl. The question I have is about deadlift volume. Isn't 3 sets of 5 a lot of deadlift volume? Since the phark's GS and...

ThatFinnishGuy‎, Yesterday 09:27 AM
Yesterday, 11:35 AM Go to last post
3 302

Talking What's your workout Schedule??

Mine was Mon: chest/tri Tues: rest - cardio/abs Wed: back/bi Thu: rest - cardio/abs Fri: legs/shoulders I am trying to switch it to

aik‎, 01-12-2009 09:27 PM
Yesterday, 10:26 AM Go to last post
19 11,563

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