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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 06:27 PM
24 Pages
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09-23-2021, 08:36 PM Go to last post
714 868,988

Sticky Thread Sticky: AllPro: A Simple Beginner's Routine part VII

Part 1: Part 2: Part 3: Part 4: Part...

nightanole‎, 11-07-2020 06:13 AM
19 Pages
1 2 3 4 5 ... 19
09-22-2021, 08:44 AM Go to last post
554 183,665

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
33 Pages
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09-09-2021, 12:16 AM Go to last post
968 1,058,228

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
101 Pages
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3,025 1,260,466

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
24 Pages
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04-15-2021, 08:12 AM Go to last post
696 1,421,415

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
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03-17-2021, 07:01 PM Go to last post
84 369,467

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 2,899,220

Auto regulated training explained

Anyone who’s ever followed baseball understands “power surges” and “biorhythms “ as it relates to performance and hot streaks. What if I told you that bodybuilders and powerlifters also have hot streaks in their performance and would be wise to break the shackles of planned progression and...

coachcalande‎, 09-12-2021 04:11 AM
3 Pages
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61 4,685

Critique my workout routine

I've modified a routine by looking alternatives for what I can't do in my homegym. I can't deadlift or squat because of back issues. Keep in mind this was a routine favoring strength/power over aesthetics, but I added some shoulder accessories to leg day. Looking for reviews; Push: DB Chest...

Oilwrestler15‎, Today 08:59 AM
Today, 11:15 AM Go to last post
10 188

How many workouts per body part?

How many different work out should I do per body part, and how many sets of each work out? For example, how many workouts/exercises for glutes, how many for calves, quads ect. How many for shoulders, chest, bicep,triceps, fore arms, back Also, a 2nd part to this question is how long should...

Bang973‎, 09-21-2021 11:24 PM
5 714

Arrow Is my back/biceps workout bad?

- Back Seated Row 4x12-10-10-8 reps Lat Pull-down 4x10-10-10-8 Narrow grip Lat Pull-down 4x10-10-10-8 Single Arm Reverse Grip Row 4x10-10-10-10 Seated High Row 4x10-10-10-8 - Rear Deltoids Reverse Pec Deck 4x10-10-10-8 - Biceps Dumbbell Curls 4x10-10-10-8

vikxdz‎, Yesterday 12:27 PM
17 498

Work out suggestions for Tonal machine and diet?

Hi. I'm 42, 270 pounds, and I've fluctuated between 220 and 300 for the last 15 years. I hired a personal trainer in 2019 and I got down from 300 to 265 where I seemed to hit a plateau. I dropped another 10 pounds so my low has been 255 then suddenly over the last three weeks I went from 260 to...

enoonami‎, Yesterday 05:25 PM
Today, 01:05 AM Go to last post
2 210

What does Arnold mean when he says "10 reps to failure"?

I'm reading The Encyclopedia of Modern Bodybuilding and in more than one place Arnold will say things like "Deadlifts, 3 sets of 10, 6, 4 reps to failure" or "a bodybuilder uses less weight and does more repetitions, usually 8 to 12 for the upper body, 12 to 15 for legs, and does each set to...

joehenry087‎, 04-30-2016 09:30 PM
Yesterday, 08:33 PM Go to last post
10 2,778

6 days a week- 10-20 mins a day

I’d appreciate your advice and/or comments on the following work out plan. I enjoy going to the gym early morning to get a good start in the day and like to go six days a week - Monday to Saturday. My current plan is 30-40 mins cardio on cross trainer and/or rowing machine followed by 10-20...

Live2021‎, Yesterday 02:06 AM
Yesterday, 08:25 PM Go to last post
9 428

One Exercise per Body Part

Kind of a beginner question. I’ve been lifting weights for a couple years but I’m just casual with it. I don’t compete or take it overly serious but I’ve kind of fallen out of shape and I’m looking to get a little more serious with it. I have a question about routines or programs. I normally do...

Drb1982‎, 09-18-2021 07:48 AM
Yesterday, 08:17 PM Go to last post
9 1,236

Reimbursement from health plan ?

Not sure if this is the right forum for this or not... Many health plans offer various discount/reimbursement schemes to cover the costs of leading a healthier lifestyle and as an incentive for people to do so. We are with Blue Cross and their reimbursement system is run by ShareCare. The deal...

QDubs‎, 09-23-2021 08:05 AM
Yesterday, 02:38 PM Go to last post
2 389

RDL & HH same day?

Hello all, I’m Doing a 4 day U/L split. On my Lower hypertrophy day can I schedule RDL and together with another HH like hip thrust on the same day? Thanks, czulsk

czulsk‎, Yesterday 02:50 AM
Yesterday, 10:32 AM Go to last post
11 404

Setting up routine for chaotic schedules

Good day all, I have a fairly chaotic schedule. I end up working out on seemingly random days, which is the byproduct of working 50hrs/wk and having a busy family. I usually can get a good 2 hours in the gym per session (1.5hrs lifting followed by 15-30m cardio to loosen up). If I lift more...

BadGaskets350‎, 09-23-2021 08:53 AM
Yesterday, 10:19 AM Go to last post
17 751

The Real Arnold Schwarzenegger Beginner Programs

Arnold Schwarzenegger and Reg Park At age 15 Arnold glanced in a store room window and saw what was a cover of a magazine depicting the new Hercules movie starring none other than Reg Park. Arnold was not a man to learn from books or abstract ideas but by identifying with what he considered to...

bango skank‎, 12-13-2008 10:56 PM
13 Pages
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Yesterday, 08:17 AM Go to last post
375 509,462

Mid-block pivots

Anyone do this? I mean a non-deloaded pivot week, choosing variations of your typical lifts just for fun. Assuming whatever you’re doing offers carryover to whatever you normally do. Can it be useful or would it just set you back?

Xpiro‎, 09-23-2021 05:15 PM
09-23-2021, 05:15 PM Go to last post
0 330

Thoughts on this popular German beginner program?

I have a lot of clients in Germany that I talk shop with and a couple have mentioned this program over time. So I am just wondering of what peoples thoughts are? ****Translated***** - Only do the first three exercises of each workout for the first 4 to 6 weeks plus without the last set to...

Ge0rge3boy11‎, 09-23-2021 02:18 PM
09-23-2021, 03:16 PM Go to last post
1 374

Shoulder workout today

I have been trying to get back to the gym after covid/ lockdown. I did a should workout today and wanted some opinions on what I did. weather it was good or bad etc our anything that you would change. I was trying to do all workouts as 6-8 reps. I am trying to build a bit more muscle. Arnold...

oakley1993‎, 09-23-2021 11:53 AM
09-23-2021, 01:13 PM Go to last post
8 445

Fierce 5 with hamstring injury

Hello everyone, I have been running the Fierce 5 program for a little over a month now as my first real written program. I have had an upper hamstring/glute pain for probably 2-3 months now, but I have continued to lift on it for whatever reason. The pain is caused during squats and squat...

dcairns1‎, 09-21-2021 11:17 PM
09-23-2021, 07:29 AM Go to last post
4 687

Progession from 5x5

Hi, I have been doing 5x5 while in a slight deficit and now stalled completely on lifts. I lost a lot of fat but I have more to lose around lower belly and back. I'd like to get lean then bulk, what is a good programm to move on to? Im thinking a spilt is the best option now?

NiallGlennon‎, 09-21-2021 11:16 AM
09-23-2021, 07:16 AM Go to last post
4 775

Post Personal Workout Plan questions

I am a 6'2" Male Age: 29 Weight 220 Athletic I am looking to start a workout plan to gain muscle definition and lose weight. I was a 3 sport high school athlete and a division 1 college track athlete. Its been about 5 years since Ive really did workouts on a daily routine. Recently...

BitcoinSV‎, 09-22-2021 07:51 AM
09-23-2021, 04:01 AM Go to last post
5 621

Increasing reps to increase max weight?

Hi, a gym trainer told me today that if I am stuck on the same weight limit (265 pounds) for a bench press exercise I should instead lower the weight by ~20-40 pounds and increase the amount of reps instead. So, for example If I am doing 10 reps with 265 pounds but cannot do the same amount of reps...

astralmaster‎, 09-22-2021 01:50 PM
09-22-2021, 04:32 PM Go to last post
10 627

Constant fatigue

Hello, I have gotten back into lifting, I'm almost 30. I've been doing John grimeks for two months A month ago I dropped the weight on the workouts and instead of 3 sets per exercise, I do 2. I'm still suffering for under recovery or overtraining. My muscles don't have dom or anything but my face...

Rsurf72‎, 09-13-2021 09:28 AM
09-22-2021, 04:23 PM Go to last post
19 1,796

I need serious help!

I have been going to the gym since November and doing 3 days a week on average but I am not seeing any visible results. For example, I cant do more than 3 reps of 90 lbs on straight bar press and I have been at it for at least two months. When it comes to pull ups, I cant do more than 2.5 reps...

BeachLifeUS‎, 09-22-2021 02:00 PM
09-22-2021, 02:29 PM Go to last post
1 492

Fierce 5 - Can't Do Much Progress on Overhead Press

From February (guessing because I lost my phone with my first recorded sessions) to September (currently recorded), my weight progress is: Squat: 85lbs --> 185lbs Bench: 65lbs --> 145lbs Pendlay Row: 65lbs --> 125lbs Face Pull: 10lbs --> 95lbs Triceps: 10lbs --> 95lbs Calf Raises: 30lbs -->...

acruz7439‎, 09-15-2021 03:15 PM
2 Pages
1 2
09-22-2021, 10:20 AM Go to last post
40 3,577

Anyone had good results in Max-OT training?

I have read the E-book and planning to do the 6 month plan road map. I am going to try to stick as closely as I can to the nutrional guidelines. Anyone share their results? Give the good and the bad.

quickups‎, 04-08-2007 09:18 PM
09-22-2021, 10:20 AM Go to last post
22 15,794

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 02:18 PM
2 Pages
1 2
09-21-2021, 05:32 PM Go to last post
44 6,799

Mixing rep ranges within same session?

Apologies if this is a dumb question. I’ve read and seen vids from certain fitness youtubers (eg. alpha destiny) that mixing rep ranges that are too far apart within the same session can impede adaptations. For example, doing heavy singles followed by multiple sets of 15 can impede the strength...

dairycorncarne‎, 09-20-2021 05:30 PM
09-21-2021, 05:13 AM Go to last post
5 842

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