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Forum: Workout Programs

What workout is best for your goal?

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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
19 Pages
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Today, 03:03 AM Go to last post
551 153,604

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 07:53 AM
152 Pages
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Yesterday, 11:26 PM Go to last post
4,537 588,542

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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09-24-2017, 03:59 PM Go to last post
410 164,386

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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09-23-2017, 01:40 AM Go to last post
613 718,427

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 01:07 PM
82 Pages
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2,444 549,941

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 1,584,809

Arrow Sticky Thread Sticky: General Forum Rules

Welcome to the Bodybuilding.com 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 46,093

HELP Skinny toned teen bulking guide

Soccer season has just ended and I have finally decided to lean bulk. I want to add some lean muscle. I have been lifting for around 8 months to maintain muscle while doing soccer conditioning. I would guess I am around 11.5% bodyfat and am 5'11 at 124 ilbs. Since I will not being doing intense...

hbaydoun‎, Today 06:43 AM
Today, 07:28 AM Go to last post
5 59

6 Day Split for mass gain?

Hello everyone, This is my first post here. I'm bodybuilding since april 2016 and i lost 33kg's during the first 6 months and at the moment i gained 4kg's since (muscle gains). I went from a fat percenatage of 40% to 18.2% at the moment. My weight is 89kgs at the moment. I used to do a 4...

StarJuice‎, 09-24-2017 10:17 AM
Today, 07:22 AM Go to last post
8 331

High reps vs low reps for building muscle mass / size

Been injured for the last 5 months finally been told by my physio to start doing heavy weightlifting today. I am not a large person at all weighing in at 60kg (lost 17kg in 5 months) and was wondering what is the optimal rep range for building mass? Pre injury i was doing sets of 8 for pretty much...

ohmikeyoh‎, Today 04:44 AM
3 147

Smile Fit, but getting back into a gym for the first time in 12 years

Hey all, I turned 30 this year and have led an active enough lifestyle for the past 8 years, full of cycling to work, MMA, workout videos, yoga, and hiking. However, I have not spent time in a proper weight room since high school. Recently, I started up a new job and joined a gym across the...

CrossArmant‎, Yesterday 12:32 PM
Today, 07:18 AM Go to last post
1 116

Question How can I include deadlifts in fierce 5 beginner workout?

Title says it all...it includes Romanian deads but I wanna do some heavy ordinary deadlifts. Is there any way I can switch it around to include them but still be as/more effective workout? Also I decided to do fierce 5 on my own I’m guessing it’s the best workout for me. Looks good and i know...

basketballer99‎, Yesterday 01:49 PM
Today, 07:12 AM Go to last post
7 115

Thumbs up Results!

Looking for advice here since I am a novice and finally starting to get back into weightlifting. I know it is cliche but I want results fast and only have a set of 45LB dumbbells (a piece) with a 12 way adjustable bench and doorway pull up bar. I will be eating about 2500 calories a day as clean as...

Liftingbroski‎, Yesterday 09:38 AM
Today, 07:08 AM Go to last post
7 234

Talking Help for training program

So i need a new training program, 3 day system for strenght and some mass. Im 16 years old and i started gym training about a year ago. first i did basic 3 day split with 3x10 exercises for about 4-5 months, then i did 2-3 months strength training with heavy lifts and low reps (might have been...

Proffa3‎, Today 05:48 AM
Today, 07:02 AM Go to last post
2 75

"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 07:03 PM
203 Pages
1 2 3 4 5 ... 203
Today, 06:06 AM Go to last post
6,060 873,597

Q on progressive overload

Started doing progressive overload on my PPL split. Currently on bench, squat & deadlit I am doing 3 sets, 6 reps. My question is, should I do more weight every week or do more reps. If weight how much should I be adding per workout?

bnovak98‎, Today 04:04 AM
Today, 05:45 AM Go to last post
2 100

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): http://forum.bodybuilding.com/showthread.php?t=170072913 2015 (112,995): http://forum.bodybuilding.com/showthread.php?t=165798171 2014...

JustBulk‎, 12-31-2016 09:48 PM
36 Pages
1 2 3 4 5 ... 36
Today, 04:50 AM Go to last post
1,060 129,691

Reverse Pyramid Training

Hey fellas nice to meet everyone, I am new on this forum and new to weightlifting. I have currently been weightlifting since early June. I have seen some slight muscle growth, but not ideally how I wanted it at this point. I do full body work outs at my gym. Legs,back, arms, etc. I use a most of...

ShredLeanTeam‎, Yesterday 08:49 PM
1 125

Exclamation Question about Arnold's blueprint to mass.

I am 140 lbs and want to play football next year. I want to be at around 160-170. Will Arnold's blueprint to mass be good for getting big for football? I did run this program in the past and saw some gains. Thanks in advance

vladimirjtrump‎, Yesterday 07:47 PM
Yesterday, 07:47 PM Go to last post
0 64

Is this enough volume for my routine?

So I just started lifting again and need some advice on whether my program will be effective Mon/wed/fri Bench 3x10 Incline dumbbell or barbell 3x8 Skull crushers 3x10 Close grip bench 3x15 Military press 3x10 Dumbbell shoulder press 3x7 tues/thurs/friday

Getswolll‎, Yesterday 04:27 PM
Yesterday, 07:27 PM Go to last post
4 128

Intermediate in need of strength advice!

Hello all. I am coming back from a small break from weight training and am in need of some advice. From what I have read I am an intermediate lifter based on my best lifts this past summer of a 380 deadlift, 320 squat, and 225 bench. I am planning to cut down on my bodyfat percentage and try to...

Bsurber4‎, Yesterday 06:14 PM
Yesterday, 07:09 PM Go to last post
1 151

2017 Squat Challenge - Shooting for 165,000

HAPPY NEW YEAR!! Well we made our goal last yr and then some :D For last years ref: http://forum.bodybuilding.com/showthread.php?t=170040683 This years goal was moved up 10,000 to 165,000. I like Partyrocking's rules the best, so we will stick with those.

Squid24‎, 01-01-2017 03:43 AM
54 Pages
1 2 3 4 5 ... 54
Yesterday, 05:57 PM Go to last post
1,600 109,915

Wink How much mass can pushups add?

Can push ups give me a massive chest with a lot of muscle mass or do they only tone and give your chest a little bit of muscle and then plateau you.

Cytoplasm92‎, Yesterday 06:04 AM
Yesterday, 05:01 PM Go to last post
4 261

Post Cory Gregory's Squat Every Day advice needed! Before-After Results

Hello everyone. Just to give you a little info about me. I just turned 24, have a height of 5'8 and I weight 120lbs. I've always been a hard gainer and have trouble gaining weight. Anyways, I found "Cory Gregory's Squat Every Day" and want to try it out, seeing as to I would like to make some gains...

guedezg7‎, 09-02-2017 04:05 PM
Yesterday, 04:59 PM Go to last post
23 1,427

Beginners Looking for Help

Hi all! My girlfriend and I have gained weight the past 3 years, and are really getting excited about wanting to get back into shape. The hardest part about it, though, is finding a good workout plan with the equipment that we have. We are living in an apartment with a gym that is somewhat limited,...

hborkowski1‎, Yesterday 02:05 PM
Yesterday, 02:51 PM Go to last post
1 94

Question Shortcut to shred nutrition question

Hello my name's Parker. 4 years ago I started working out and got into relatively good shape rather quickly. Unfortunately life happens and I made the mistake of sacrificing my body for convenience and time. Im trying to get back into shape and that's why I'm attempting starting his program. My...

JParker1992‎, Yesterday 01:54 PM
Yesterday, 01:54 PM Go to last post
0 60

Doing back Excercise after shoulder and arms

Hi I want to ask if there are any muscles involved doing the pull-up (wide front pull up - close grip -chin up) which also worked when you do perform biceps, triceps, and shoulder exercise? In other word is it ok to do back exorcise after doing shoulder and arm exercise the day before?

Mohsenfff‎, Yesterday 02:09 AM
Yesterday, 11:41 AM Go to last post
10 253

Bench presses?

I'm 50.. never worked out.. but I do now have a bench press, I can bench about 100, 70 pound presses or I can bench about 50, 100 pound presses.. which one will build mass the best? Thank you

Blkcloud1‎, Yesterday 08:26 AM
Yesterday, 11:36 AM Go to last post
2 186

Totally new to this, not feeling the chest burn.

Hi all, I am totally new to weightlifting. Started out with two 25 pound dumbells and a bench. Check vids online for proper form. Did 4 sets of 10 reps dumbel bench presses and incline bench presses. But although I got noodle arms towards my last rep (yeah...I know...) I don't feel my...

freakoutX‎, Yesterday 10:12 AM
Yesterday, 10:18 AM Go to last post
2 147

What body is the best for general fighting?

I'm thinking about starting up kickboxing when I go into college next year and I'm curious as to the answer to some of these questions What level of strength is the best for fighting? Which exercises are best for increasing the power of your punch? I know that if you lift too much it will...

vahanb‎, 05-12-2009 10:28 PM
Yesterday, 10:09 AM Go to last post
10 15,574

Anyone else not able to click on links to exercises in the programs anymore?

I know I have been able to click on the exercise links in the training programs in the past. Over the last few weeks, when you try clicking on an exercise in the programs, Livefit, Rewired, Shortcut to Size, etc...there are no longer links to the exercise...Anybody else notice this and/or if it...

Chandabb‎, Yesterday 07:20 AM
Yesterday, 08:06 AM Go to last post
1 120

Question Senior advice for my workout plan

Hey everyone its been awhile almost 3 years since i seen the gym but im making that change now and im truly serious and dedicated and self motivated to do this. Im 29 years old 6f. 2in. Tall 329lbs and 35% body-fat my goal is to loose 90 pounds but at the same time build muscle and really fourm my...

BigBoyToFit88‎, 09-24-2017 07:03 PM
Yesterday, 07:37 AM Go to last post
3 160

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