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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
22 Pages
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11-24-2021, 06:43 PM Go to last post
632 228,572

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
101 Pages
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3,027 1,293,861

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
1 2 3
10-05-2021, 03:22 PM Go to last post
85 385,675

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
24 Pages
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715 894,652

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
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09-09-2021, 01:16 AM Go to last post
968 1,093,285

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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04-15-2021, 09:12 AM Go to last post
696 1,449,262

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 2,956,234

Best lower ab & oblique exercises for progressive overload?

Hi, I am currently working my abs twice a week and have been doing 3 sets of hanging leg raises and 3 sets of cable woodchoppers. As with all muscles, I have focused on progressive overload. For the hanging leg raises, I am doing slow movements where I bring my feet all the way to my hands...

Cruceuz‎, Today 03:42 AM
Today, 03:42 AM Go to last post
0 7

Back Volume

I do a pretty significant amount of sets for what I count as “back”—29 sets per week—and I’m feeling that I might need to cut down because I’m not doing too hot with pull ups and straight arm pulldowns, and rows might be approaching a standstill. So 29 is a lot, but I’m including all of lats, mid...

Xpiro‎, 11-24-2021 06:40 PM
12 875

Push up that make your body physically and mentally fit

Push up that make your body physically and mentally fit Many people grow up detesting them but push-ups are one of the greatest exercises ever invented based purely on the fact that they are a functional exercise that can be performed anywhere at any time and you only need your body weight to...

Buhawijack87‎, Yesterday 09:23 PM
Yesterday, 09:23 PM Go to last post
0 160

How do people get so big in prisons without weights?

I talked to a guy that did 30 years in TDC just got out recently, at Cofield or something. he was really big too. he said you're restricted to pushups and pullups... plus he said food with protein is more expensive and prison food doesn't have much. is it just weird genetics or something. ...

userKP5VB0ZJ8GH‎, 11-26-2021 10:33 PM
Yesterday, 05:41 PM Go to last post
16 598

Giving myself some numbers to chase- middle age rep PRS

These are some of the best sets recorded in this Middle Agers journal: Deadlift 495x4 Squat 405x4, 390x3, 375x4, 365x5, 355x6 Bench 375x2, 330x6, 325x6, 285x8 Incline 315x1, 295x5, 285x7, 265x5, 260x7, 255x7,255x10 Seated press 235x2, 215x3, 205x5 Upright rows 125x5, 120x6, 115x8 Wide...

coachcalande‎, Yesterday 03:45 PM
Yesterday, 05:14 PM Go to last post
1 218

Alpha Destiny 185 lbs to 145 lbs

I thought this was a pretty cool video. I’m not big into YouTube fitness but I do like this channel. Alex benched 405 at 185 lbs last year and just got done cutting to 145 lbs at around 7 percent body fat. I do believe that he is natural. He is a prime example of why you don’t need crazy volume or...

TAWS6‎, 11-26-2021 05:22 PM
Yesterday, 04:45 PM Go to last post
23 929

I've been lifting for 6 years now, but not sure I'm making proper gains anymore.

I've been doing PPLPPL 6 days a week for 6 years now. I change out the exercises after about 4 months. I workout really intense, to the point where I'm sweating, all my rest times are timed from 45 seconds-3 minutes max. On strength days I make sure to lift as heavy as 3-5 reps. However I had to...

2RDEYE‎, Yesterday 10:22 AM
Yesterday, 03:03 PM Go to last post
9 409

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
10 Pages
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Yesterday, 02:40 PM Go to last post
284 122,614

Eli deadlifts As you watch this video, make note (even take some screenshots) of the guys that DO roll the bar. Look how low their hips are. You may well find this helps you get the hips down. I’m a bar roller.

coachcalande‎, Yesterday 01:20 AM
Yesterday, 02:37 PM Go to last post
6 354

Cluster set to save time in the gym? No one likes being waited on or losing their seat when they go get water. This method sound believable. Thoughts? Schoenfeld et al., 2016 is one study that says more rest is helpful. I'll have to read the details to see if consensus can be found....

Darkius‎, 11-25-2021 07:59 PM
Yesterday, 10:23 AM Go to last post
14 667

Is it normal to add only 1 rep from session to session to the pull ups?

Hello, As you can see in the image attached to this message, I do pull ups in my pull session. You can read this image like that : The name of the exercize is: Pronation Weighted Pull Ups with 3min of rest between sets. Each set must last at least 8 reps. Each row is a session, containing...

pinguicula‎, Yesterday 03:32 AM
Yesterday, 10:11 AM Go to last post
2 294

Arrow How to make push-up for beginners

Push-up is a conditioning exercise performed in a prone position by raising and lowering the body with the straightening and bending of the arms while keeping the back straight and supporting the body on the hands and toes. How to Do a Push-Up If you don’t know how to do a push-up, it may feel...

Richarddean29‎, Yesterday 02:35 AM
Yesterday, 02:35 AM Go to last post
0 249

Body Building

We know daily exercise is good for optimizing health. But with so many options and limitless information available, it’s easy to get overwhelmed with what works. Checkout the 3 exercises videos you can do for ultimate fitness. Combine them into a routine for a workout that’s simple but powerful...

maviaafridi‎, Yesterday 02:20 AM
Yesterday, 02:20 AM Go to last post
0 225

Activating The Force Fueling EXTREME Training Effort

Rep after rep, set after set, you were a dominance breakthrough machine; your heart felt like an invincible steel pump -- your nostrils and lungs remained on supercharged intake levels, feeding the machine the oxygen it needed for sustained conquest. And the degree of magnitude voltage conquest...

kanaku‎, 11-26-2021 11:47 PM
0 207

Smile Get a Full Abs Body Muscles In 1 Week

check the link to follow the routine. Can You Get Defined Abs in One Week? The short answer is most likely not. In order to see definition in your midsection, you have to have minimal body fat on your midsection, says Anna Victoria, trainer and creator of the Fit Body App. Average body fat...

userCDOGJ2DZRZR‎, 11-26-2021 09:27 PM
11-26-2021, 09:27 PM Go to last post
0 241

what's the biggest reason for someone not making results in a gym?

If someone works out for 5+ years and is not making results, what are the issues? For me personally, I do not have an issue gaining weight I can get to 30%+ body fat pretty easily (my brother for example at 6'1 stays 130 pounds and it's an uphill battle for him to add weight on that has to be...

userKP5VB0ZJ8GH‎, 11-26-2021 01:17 AM
11-26-2021, 05:34 PM Go to last post
12 695

How to program progression on main lifts for hypertrophy?

Whats the best way to program main lifts in an hypertrophy program?

MuayB96‎, 11-14-2021 05:48 PM
11-26-2021, 05:09 PM Go to last post
25 2,034

Bench got even worse

I made a thread about a week ago ( about my stalling bench. 4 weeks ago I hit 170 lbs for 3 sets of 8, then the following week I hit 175 lbs for 3 sets of 8. The week after (so 2 weeks ago) I did tried 180 lbs and...

MisterNoGains‎, 08-31-2021 03:18 PM
3 Pages
1 2 3
11-26-2021, 02:40 PM Go to last post
78 15,827

Push-ups and abdominal exercises

Training is an exercise or exercise to test or improve fitness for a sporting event, skill, or performance. Push-ups are done again by lying on your stomach, putting your palms under your shoulders, putting your toes on the floor, straightening your back, pushing your body up, straightening and...

Swetczel‎, 11-26-2021 10:30 AM
11-26-2021, 10:30 AM Go to last post
0 285

Post Rate my 4-day workout plan

Hi, I'm quite new to lifting, I started 2 years ago for almost one year but stopped due to covid. I started again last September. Last week I got a new plan from the gym PT but I have few doubts about it, since it is quite different from my previous plans. I'm 24 and 175x78 if it is relevant. ...

userNQTZN2UGJBF‎, 11-22-2021 02:38 AM
11-26-2021, 09:15 AM Go to last post
2 717

Question Help with the right program

Hey guys, was looking for some advice if you don't mind. I've never been an expert in fitness. A few years ago I embarked on a journey to lose weight. I was huge back then. I lost loads of fat (6.5-7st). At the time I didn't look great as I ended up gaunt but skinny fat if that makes sense. ...

Bridean38‎, 11-25-2021 03:07 PM
11-26-2021, 08:05 AM Go to last post
2 522

Time under tension myth? That article cites many studies that say not only does slowing reps down fail to build more muscle, it also reduces strength gains. It says 20 second sets can make just as much muscle as 50 second ones, as can 70+ seconds sets. Seems to answer my...

Darkius‎, 11-23-2021 04:16 PM
9 896

Old Man Lifing; Well, trying to anyway ...

I started lifting about 14 months ago. It was during the aftermath of COVID. The neighborhood gym opened before the neighborhood bar so I joined. Should have joined one sooner, much sooner as I could no longer get up off the floor without assistance. I was going up the stairs one step at a time...

joewattie‎, 11-23-2021 06:03 AM
11-26-2021, 03:52 AM Go to last post
15 964

Post What do you think about this new program?

I have been training for 3 years and I want to follow an hybrid program between strenght and Hypertrophy so I made this. I have done 5x5 starting strenght before. I´m worried maybe it´s too much. Would you guys take out some of the excersises? am I missing something? I´m thinking changing the 5x5...

Archangel117‎, 11-25-2021 01:15 PM
11-25-2021, 02:44 PM Go to last post
1 481

Exclamation Need feedback on my no equipment workout plan

Hi I'm 16, I have no access to the gym and only have minimal equipment. I've started doing this workout plan I came out with two days ago and I plan on doing it for 6 months. I will plan more after the 6th month because I'm having a major exam. I'd like to have some advice and tips on my routine. ...

richphatho69‎, 11-24-2021 12:21 AM
11-25-2021, 12:16 AM Go to last post
4 652

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