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Forum: Workout Programs

What workout is best for your goal?

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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
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02-24-2024, 09:54 AM Go to last post
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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
4 Pages
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02-24-2024, 06:46 AM Go to last post
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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
25 Pages
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02-23-2024, 01:56 AM Go to last post
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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
35 Pages
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02-23-2024, 01:54 AM Go to last post
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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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3,119 1,669,335

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 93,015

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 3,660,964

The best training split you’ve never tried. Great for natural power building. There are many great training splits.This one has served me best over my lifetime. It’s flexible and easy to stick with and allows tremendous recovery even with significant intensity and volume.

coachcalande‎, Yesterday 03:30 AM
2 179

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kavubu‎, Today 12:06 AM
Today, 12:06 AM Go to last post
0 62

High bar squat form

I’m having trouble moving up in weight with high bar squats. My form must be off as my left hamstring hurts and prevents me from doing heavier squats. Any advice?

Pinter00‎, Yesterday 05:56 PM
Yesterday, 09:17 PM Go to last post
3 138

Bored? Looking for a new program with common sense volume/frequency?

I finally have some time to type this up. After 20+ years of lifting I wanted to share what worked best for me as a natural. This program uses a middle ground, common sense approach in regards to training frequency, volume and intensity. Guidelines Basic H/L upper/lower 4 day split. All...

TAWS6‎, 10-22-2023 12:14 PM
2 Pages
1 2
Yesterday, 07:59 PM Go to last post
32 13,092

Dumbbell Only Workout Routine for a 32 Year Old.

Hi guys, I only have access to dumbbells and I really want to build some size. I'm 5'10, 159lbs. Could you please point me in the direction of a suitable muscle building dumbbell only routine for a beginner. Thanks a lot. Mike.

Mikethemusicman‎, Yesterday 10:58 AM
Yesterday, 11:56 AM Go to last post
1 144

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rodmal‎, Yesterday 03:11 AM
Yesterday, 03:11 AM Go to last post
0 109

Doing isolations straight after compound

So my arms have always lagged, and I’ve been poor at focusing effectively/properly on them. I do a 4 day upper/lower split and have added in an arm isolation day. Last couple of weeks, when doing a compound exercise (eg. Bench press), at the end of the set I’ll go straight into a set of eg....

jfdi‎, 02-21-2024 12:03 PM
02-24-2024, 02:52 PM Go to last post
4 448

Weightlifting for Health after 40

Hello, I'm 43 years old, ~230 lbs, 5'11", male. I've put on a lot of weight since COVID started (probably went from 200 to almost 250), being somewhat sedentary, enjoying a late night drink and snacking, and juggling 4 young kids. I don't really know how to fit the gym into my schedule, but...

DRB1980‎, 02-13-2024 02:35 PM
2 Pages
1 2
02-24-2024, 11:08 AM Go to last post
36 2,525

Advanced Lifter Requires Workout Plan Advice

Hey everyone, I've been bodybuilding for 12+ years now and I've been using the same workout plan for nearly as long which is my own take on Jim Stoppani's Shortcut to Size. Usually staying in the gym for around 2 hours, taking my time to get every little bit out of my workout and going 4 days a...

megon12‎, 02-21-2024 09:22 AM
2 Pages
1 2
02-24-2024, 09:29 AM Go to last post
36 1,531

Heart beat after workout

Hi, when I weight traing my heart beat is too strong after around a period of 24 hours, I can´t sleep properly and lack a lot of energy during that period. When I´m training I feel good. I decreased the weight as much as I can to 7 pounds each hand doing mostly lunges, between 8 to 12 sets. It´s...

isand‎, 02-23-2024 05:40 AM
02-24-2024, 08:55 AM Go to last post
2 273

Unorthodox two a day routine

Previously I had a pretty successful legs/push/pull split going and was seeing good results. At the time, I worked from home and could sneak down to my basement for an hour and a half during my lunch break and not sacrifice any time with my family off the clock. Now, I'm back in the office and my...

hanzosbm‎, 02-12-2024 06:29 AM
02-21-2024, 02:54 PM Go to last post
8 964

Full Body 3x/Week

I have been doing this routine for about 6 months and I'm starting to see some nice gains, strength and size. I'm continually making tweaks here and there to make it more effective. Looking for input on which exercises to group together, and in what order. Here is where I'm currently at. ...

rdaled‎, 02-15-2024 01:18 PM
02-21-2024, 09:25 AM Go to last post
22 1,193

Review My program and recommendations

So for the past year and half I was training either 531 or bullmasstif but I feel I need a change and need to focus more on hypertrophy. I am not a beginner (in the sense that linear progression doesn't work well for me anymore) .. I looked through many workout programs for hypertrophy but none...

phoenix0096‎, 02-04-2024 11:42 AM
2 Pages
1 2
02-20-2024, 07:56 PM Go to last post
34 3,546

"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
278 Pages
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02-19-2024, 06:26 PM Go to last post
8,318 2,630,075

In need of a short 30min daily workout gym routine

Hi can anyone recommend me a routine that fits these conditions? I have access to a small gym below my house 1. about 30mins 2. 5-6 days a week the routines that i have tried to follow so far are either too time consuming, or i get really fatigued by the time i reach day 3-4 I really want to...

InukawaKai1031‎, 02-09-2024 09:30 PM
02-18-2024, 02:59 PM Go to last post
4 1,467

41yr old male, looking to get back into weight lifting

Hi there. 41 yr old male, 5'10", 180lbs. Looking to find a good weight lifting routine. Looking to get back into it for the first time since my mid 20s. Hoping to gain some bulk. Also trying to do it with three days at my local YMCA. Could be talked into 4 if it is necessary. I've googled and...

werd17‎, 02-16-2024 11:51 AM
02-17-2024, 05:23 PM Go to last post
3 650

Should I increase my reps?

I've been doing heavy strength training for the past 6 months now and have put on a lot of muscle, but looking to maybe switch it up. Either a new program or increasing reps, idk. Yesterday I decided to go for 8-10 reps instead of my usual 5 and noticed a really intense burn after all my lifts. My...

youknowit84‎, 02-15-2024 09:12 AM
02-15-2024, 09:50 AM Go to last post
1 534

Training each muscle twice a week, treat the second workout as recovery training?

I transitioned to working out each muscle group twice last year with the same weight and volume each workout but it resulted in overtraining symptoms, so is it a good idea to switch the second workout for each muscle group to a recovery training session or would it be better to just workout each...

periphery831‎, 02-13-2024 02:42 AM
02-14-2024, 08:47 PM Go to last post
11 988

Fierce5, 10 years later

I open this thread with the purpose of exchanging thoughts among all those who wish to participate. It's been a decade since Fierce5 established itself with a suitable workout for those who are just starting or even for those who have been at it for a while. During this time, many of us have...

SaulGuzman‎, 01-27-2024 07:51 AM
02-12-2024, 06:17 PM Go to last post
25 4,798

Programming Balance Made Easy

There are two main things I look at for a balanced routine. 1. Hips-How well are the lower back, quads, hams, abs and glutes balanced. 2. Shoulders-How well the back/rear delts are balanced to the chest/anterior delts. Let’s start with hips since they are relatively simple. For ham/quad...

davisj3537‎, 02-01-2015 01:14 AM
9 Pages
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02-12-2024, 03:46 PM Go to last post
264 83,719

Routine advice

Hi, My current routine has me stuck and I'm looking for advice. I'm 42 years old and I did a bit of bodybuilding when I was 17 (I was a fast gainer then...) but only started again a few years ago, at home, and switched back to the gym a year and a half ago. I train 4 days a week (1 day at...

SimLand‎, 01-29-2024 04:17 PM
02-12-2024, 09:39 AM Go to last post
13 3,209

Why Does Your Routine Suck?

So you’ve put a few hours into researching programs and you want to design your own routine. Well you probably did a horrible job. This isn’t because you are stupid, but more because you don’t have the experience, moreover knowledge needed to execute it correctly. It is so much more complex than...

davisj3537‎, 09-02-2014 12:54 PM
3 Pages
1 2 3
02-12-2024, 12:45 AM Go to last post
68 15,485

Question How would you improve Rich Piana's 8 hour arm workout

So as the title says, how would you improve Rich Piana's(R.I.P) 8 hour arm workout. I heard it causes rhabdo and other horrible things. So how would you make it better?

Bybbzernite‎, 02-09-2024 11:44 AM
02-09-2024, 08:16 PM Go to last post
9 1,639

What really leads to strength gains?

There is already a great description of building strength and mass here in sticky threads According to it, neurological changes are a main factor of strength gains. But there are also a lot of researches that says that neurological adaptations happen only at the first few week of weight...

Ivan091‎, 02-08-2024 07:49 AM
02-09-2024, 12:46 PM Go to last post
15 1,648

Training secrets

Welcome to 2007. Nothing has changed. No you don’t need 40-50 sets a week to grow, yes you still need a small surplus of calories. Stop cardio with weights. Just stop it. This article would literally answer 90 percent of questions posted on here… ...

TAWS6‎, 12-11-2023 12:54 PM
2 Pages
1 2
02-09-2024, 10:20 AM Go to last post
37 14,124

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