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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
278 Pages
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Today, 01:52 PM Go to last post
8,336 1,339,045

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
23 Pages
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06-26-2020, 12:45 PM Go to last post
674 659,396

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
32 Pages
1 2 3 4 5 ... 32
06-22-2020, 09:33 AM Go to last post
949 790,195

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
99 Pages
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2,967 1,034,025

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
1 2 3
06-20-2020, 11:55 PM Go to last post
79 238,539

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
23 Pages
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03-01-2020, 04:43 PM Go to last post
683 1,208,968

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 2,543,394

Question about Visual Impact Program?

Has anyone heard of or completed the Visual Impact Muscle Building program by Rusty Moore. I’m really interested in it, but I would like to hear some reviews first before I decided to do it. Thanks much and have a Great 4th of July weekend all!

rnickel17‎, Yesterday 09:33 PM
Today, 03:05 PM Go to last post
1 182

At home 5 day split workout

I'm 5'10.5", around 20ish percent body fat, 177-180Ibs, 17 years old, eating at 1850. I am struggling to notice improvements from my current 4-day split and it just isn't working for me. I have more time to workout now and I'm struggling to find/create a 5 day split workout at home. I have...

mattbodey‎, Today 11:03 AM
9 173

33m/170 lbs...I'm a bit lost, need help on what I should be doing.

A couple years ago I was at 220 lbs. I dropped down to 160 lbs purely from diet changes and going to martial art classes 2-4x a week. Never lifted a weight or did any running. Here’s a key thing, my arms/legs were super skinny during my 220 lbs, so the entirety of the weight was mostly on my...

BrownAndPound‎, Today 09:21 AM
2 130

Resting heart rate variations

Not sure where to post this but what is normal when it comes to resting heart rate changes? For example mine ranges between 56-62. Should I be concerned when it goes up? Like is it related to overtraining?

paycheck‎, Today 07:37 AM
1 129

Searching for a plan that covers a lot.

Looking for more of a long-term plan here. Doesn't have to be an exact plan, but I've been failing at this for 4 years. I always bulk and get stronger, but lose my endurance. Then I cut and improve my endurance, but I lose my strength. I want to a program that will help me build mass slowly,...

BigGriff85‎, Yesterday 06:47 AM
6 416

How’s my routine?

I have 3 different days i cycle. Day 1 (legs) Squats 3x8 Calf raises 4x8 Leg press 3x8 Leg curl 3x8 Day 2 (chest) Bench press 3x8

buckbike‎, Today 02:28 AM
3 251

Beginner Here

Hi all, I hope you are well. I have read a lot of stuff on this forum the past few days, and would like some feedback on what I am doing right now, and to explain some of my background in DETAIL to help. So back in February 2019 - July 2019. I had no clue about what I was doing. I went on a...

HelixFuse‎, 06-28-2020 11:20 AM
8 1,083

I'm very lost

Hi all, I'm pretty new to all of this - while I did do some working out (mainly those stupid 10 minute workouts you find online), I've only been taking it seriously for the past 3 or so months. The issue is, I can't seem to stick to one thing because I don't really know what I should be doing....

Spinachsoup‎, Yesterday 03:45 PM
1 229

Post How to you guys feel about a Upper/Lower 6 day split?

The last year I've done PPLx5 and I love it but during the quarantine I switched to full body x3 and have seen great gains. I just hate doing legs with upper body. I'm thinking of taking the same amount of volume from my full body x3 and splitting it up into an upper / lower x6 split. Thoughts?

xSKoRM‎, 06-29-2020 07:00 PM
Today, 01:43 AM Go to last post
15 1,076

Havent slept for 4 hours and I cant do it

I'm new here and I dont really know how this forum works but I cant sleep for some reason and I need help, any tips for sleeping? Thanks.

SeanAjamy‎, Yesterday 04:27 PM
Today, 01:11 AM Go to last post
4 277

Taking long breaks mid workout

I prefer to work out during my work hours due to my schedule, problem is I have to pick up calls when they come in which can last 15-20 minutes at times. Does this cause a negative impact if you stop for that long in the middle of a hard workout, cool down, and then restart again? On average this...

fstep‎, 07-02-2020 09:58 AM
Yesterday, 11:17 PM Go to last post
14 760

Let's OHP 2,020,000 lbs in 2020

Recreating ECGordyn's thread from last year. Same rules as before 2019 thread failed, we got 3/4 of the way there, so it's completely do-able. Come on people, let's separate the men and women from the little girls and boys and find out who will press.

OldFartTom‎, 01-01-2020 02:00 AM
14 Pages
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Yesterday, 10:54 PM Go to last post
412 93,693

one muscle 3 times a week?

Hello, I've already a program: mon : chest, triceps, shoulders. tue : back, biceps. wed : legs thur : chest, triceps, shoulders. fri :back, biceps. sat:Off sun:Off

minde0815‎, Yesterday 01:47 AM
Yesterday, 04:47 PM Go to last post
5 472

is this 3 day routine good

pretty much follows same rules as Fierce 5 Novice as far as progression go thinking about doing face pulls twice a week and getting rid of the 2nd lat raises on day C A Squat 3x5 Bench 3x5 Pendlay Rows 3x8 Face Pulls 3x10 Calf Raises 3x12

schoolstrength‎, Yesterday 03:28 AM
Yesterday, 04:43 PM Go to last post
6 403

Simple but effective hypertrophy program?

Strength is a plus but I really want to look better. Push pull legs? Bro split? Tell me what has worked for you! Thanks Been working out on and off for 11 years

CCtheBEAST‎, 07-02-2020 07:05 AM
Yesterday, 05:19 AM Go to last post
13 906

Talking Need to lose 33kg

Hi all, My name is Dario and I am from Brisbane in Australia. I have been working out on and off since 1986, but this year I need to lose weight as I am turning 50 at the end of this year and my doctor has informed me that I have got a 33% chance of developing diabetes in my later years. ...

DarioWestern‎, 07-01-2020 05:01 AM
Yesterday, 03:53 AM Go to last post
6 758

Stronglift 5x5 Beginner Questions

Hey all, so I just started the Stronglift 5x5 workouts, basically I am a newbie who is skinny fat, and new to the weight lifting game. I have some good equipment at home, and just had some questions for people who knew more about this. So I am on week 2, feeling good, however when it comes to...

Nyb025‎, 07-02-2020 04:32 PM
Yesterday, 01:44 AM Go to last post
9 643

Rate my workout / give adivice on what I should change

Right now I got only 2 real good days to work out. Also I have question like should I have squats and deadlift on the same day type question.(will post more quest later) My goal when I can do all my sets for said exercises set of minimum, increase reps for next time till I reach max reps for...

gohanhd‎, 06-29-2020 05:55 AM
Yesterday, 12:15 AM Go to last post
8 795

pre and post workout stretch routines for upper lower body split

the title pretty much says it all, i have never been that much of a fan when it comes to stretching so you could say im inflexible and stiff and i would like to change that. i know that dynamic stretches are better pre-workout and static stretches are better post-workout so if i could get a...

jam3a123‎, 07-03-2020 10:46 AM
07-03-2020, 08:11 PM Go to last post
3 381

Thumbs up 61 Now Natty & Jacked

This last monday I decided to close the old thread with a Bang and with some seriously sweet heavy personal best lifts . Today is a New start, A more focused and determined aging but classy gentleman..I hope you like the New direction New determination, a more focused direction with way more...

charlievanriper‎, 12-19-2019 06:41 PM
2 Pages
1 2
07-03-2020, 12:21 PM Go to last post
43 10,780

Strength and cut am I doing it right ?

Hey last months I used to do Mon -back bicep Tuesday -shoulders Wednesday-legs Thursday- chest and tricep Friday -shoulders I Was happy af now my mate made me to do it like that and I’m concerned that something isn’t right with my gains so I’m asking u guys what could I change ? Or do...

koxlufa‎, 07-02-2020 12:21 PM
07-03-2020, 03:15 AM Go to last post
4 560

Help with home workout with limited equipment

Hi All! I'm looking for a little advice if anyone can help. I'm a 40 year old guy. Haven't been lifting for a few years and want to put back on a little muscle. The problem is that I don't live near any gyms! So, for equipment I only have a bench press bench with leg curl/extension attached...

Howser80‎, 07-02-2020 12:25 AM
07-02-2020, 02:21 PM Go to last post
4 635

Looking to become fit but need help!

Hello everyone I am 26 F. I weigh 115 lbs and I am 4'11. I never did any sport and did not participate in gym growing up. I now want to get fit. I have been to a gym 5 times in my life I only know how to use a treadmill, elipitical and a bike. I am also pregnant so I want to build some strength...

ana550‎, 07-02-2020 01:01 PM
07-02-2020, 02:02 PM Go to last post
1 456

Proven home workout program - link needed!

Hi, I haven't exercised in a long time but I have a fairly active job. I'm looking for a proven home workout program and was wondering if anybody could link me to one please. I have fairly limited equipment ie some dumbbells and weights upto about 45kg and no bench. I have a mat and elastic...

Lewey1988‎, 07-02-2020 12:24 PM
07-02-2020, 12:31 PM Go to last post
1 484

May I have feedback on this plan?

I'm a 36 year old male and weight about 145 lbs. My goal is to put on about 20 lbs of muscle. Given the current circumstances I don't have access to a gym or weights, so I put together this routine to follow and would like some feedback. I am also working on eating 3,000 calories a day apart...

slimchopra‎, 07-01-2020 01:47 PM
07-02-2020, 08:20 AM Go to last post
5 638

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