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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 06:13 AM
15 Pages
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06-16-2021, 05:36 AM Go to last post
421 116,671

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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06-16-2021, 03:05 AM Go to last post
710 832,509

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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3,013 1,212,033

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 1,379,475

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
84 343,949

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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01-08-2021, 04:28 AM Go to last post
964 1,000,451

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 2,803,564

What did YOU do today? Post your workout.

Here was my morning lift: Pre lift: Black coffee 6 eggs with cheddar and ham Oatmeal. *couple quick rounds of Apex Hit the garage gym

coachcalande‎, 06-05-2021 05:09 AM
3 Pages
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Today, 01:27 AM Go to last post
60 4,010

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 05:24 AM
7 Pages
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208 56,355

Exclamation Power building Routine!

Gym Routine Monday: powerlifting 20min cardio and stretches 2min rest (5min max) 3x5 squat 4,3,2,1 3x5 deadlift 4,3,2,1 3x5 bench press 4,3,2,1 3x5 military press 4,3,2,1 3x5 hammer curls 4,3,2,1

LucaShredArnold‎, Yesterday 01:04 PM
Yesterday, 03:41 PM Go to last post
5 260

what are great fitness youtube channels

hey does anyone know any good youtube fitness guys to subscribe to? thanks in advance

Pandafit007‎, 05-13-2020 08:34 AM
Yesterday, 03:18 PM Go to last post
26 1,897

Question What’s better PPL or Bro split?

Been hitting gym for approx. 1-2 months n I wannna move off from full body. My current plan is to head into bro split - with shoulders, arms, back, legs and chest as a 5 day split.

LionOfPanjshir‎, 06-15-2021 07:01 PM
Yesterday, 01:11 PM Go to last post
17 834

Tie progression to 3 or 4 sets?

This isn't a "Is 3 or 4 sets better?" question, like the title may have made it seem. Below should explain better... I do 4 sets per exercise, but a lot of the time I find that even if I manage to get all the required reps in the first 3 sets, I can rarely get the same amount in the 4th set...

GruntKC‎, Yesterday 12:00 PM
Yesterday, 12:46 PM Go to last post
3 219

Overtraining and muscle soreness

My current workout schedule is as below. Monday: Chest/shoulder/triceps Tuesday: 5.5km jog Wednesday: Back and biceps Friday: Legs Saturday or Sunday: 15km cycling Now I only focus on compound movements but also do a mix of strength training and dynamic exercises such as kettle bell...

abhishek77‎, 06-16-2021 10:26 PM
Yesterday, 02:23 AM Go to last post
1 297

Modifications Post Deload?

Coming up on a year of working out. I started with the Fierce 5 full body 3 day split and ran it for about 3-4 months and decided to move on to the intermediate upper/lower split to add more training time into my weekly routine. Now I'm on my second deload of running this 4 day upper/lower split...

Acromiller‎, 06-16-2021 03:44 PM
06-16-2021, 05:30 PM Go to last post
2 337

Mixing rep ranges in same workout - Counterproductive to hypertrophy?

I remember watching a video from some guy called "Jason Blaha" (who I know has become somewhat of a joke in the bodybuilding community). He basically says that mixing rep ranges in the same workout and not sticking to ONE specific rep range is counter productive to hypertrophy because your body...

GruntKC‎, 06-16-2021 05:06 AM
06-16-2021, 12:35 PM Go to last post
5 420

3rd week on this routine so far

On the 3rd week of running this routine with novice F5 progression. Everything has been going great so far, no reset in sight. Started at 10lbs and 20lbs lighter for upper and lower lifts respectively than the numbers in the routine below and been eating in a slight surplus. My question is about...

Animal2692‎, 05-23-2021 11:43 AM
06-16-2021, 10:16 AM Go to last post
27 2,231

Hybrid program

I was thinking of doing a hybrid program like this: Monday: Upper body (barbells) Tuesday: Lower body (barbells) Thursday: Upper body (mainly bodyweight exercises) Saturday: Olympic lifting (focusing on skill acquisition and speed) I know they are more standard programs out there, but this...

Sun tzu‎, 06-16-2021 04:52 AM
06-16-2021, 04:52 AM Go to last post
0 294

What are the benefits of straight sets, if you're lifting sub maximal weights?

First post here, so hello guys. Would really appreciate some input on this as it's been on my mind recently. A lot of people use straight sets (lifting the same amount of weight for the same amount of reps for a specific number of sets, i.e. 3x10 etc), so what would you say are the benefits...

GruntKC‎, 06-15-2021 01:22 PM
06-16-2021, 04:46 AM Go to last post
12 645

Random question about volume

Hey folks Was just thinking and thought I'd ask people on here. It's often mentioned here that volume is a big driver for hypertrophy (outside the kitchen, inside the gym). I've also seen people refer to volume as a set done 1-4 rep in reserve..roughly. Based on that, simple question....

tommy4life‎, 06-13-2021 04:05 AM
06-14-2021, 09:18 PM Go to last post
20 1,208

Can you fix a bony inner chest?

To preface, I was very chubby until 14, then went weirdly skinny and now have more muscle definition on chest, arms, etc. The only thing that I'm now self-conscious about is my inner chest, my pecs are starting to get bigger, but the chest dip is still bony. My current chest workouts...

Lucarious‎, 06-14-2021 03:56 AM
06-14-2021, 10:17 AM Go to last post
3 609

Should I switch to an aesthetics routine?

I have been running Candito's 6-wk program and made decent strength gains: Bench: 270 Squat: 380 Deadlift: 480 However, I am thinking of switching to an aesthetics based routine, especially as I will have more free time to make frequent gym trips in the coming months. This is because while...

Skarlo‎, 06-14-2021 09:43 AM
06-14-2021, 10:00 AM Go to last post
1 526

Advice for my program

Hello, I would like to ask for advice about my program. It is made by a fitness instructor from the gym I go to. The program is as follows: Day 1 - Chest and Shoulder Bench press upper part - 4x10 Bench press middle part - 4x10 Dips - 4x10 Flys - 4x10 Shoulder presses with barbell...

Vas9309‎, 06-13-2021 04:53 AM
06-13-2021, 10:02 AM Go to last post
6 760

Created my own Split, Need Feedback ! Thx !

I am an early intermediate i guess. been doing crossfit a while and not more weightlifting. I am trying to lean bulk and workout 4x week. What do you think ? What is bad about this split ? Where would you focus more/less ? Push-Day (2x Week): Front-Squat (5 Sets) Flat Bench-press (4...

Streuner‎, 06-13-2021 04:52 AM
06-13-2021, 09:23 AM Go to last post
5 681

Question How long after working out... (srs)

Does food go toward helping recovery and gains. In other words does the food you eat the next day influence muscle growth much or not? For example if I workout now, how many hours or days after that workout does food consumption help with building muscle and strength? The reason I ask is I worked...

OneLegSquats‎, 06-13-2021 04:37 AM
06-13-2021, 06:51 AM Go to last post
3 689

Question for you Upper/Lower split guys.

I have been doing Upper/Lower split for the most of my lifting career, and as i have grown bigger and stronger, i found it hard to get a good emphasis on the smaller muscle groups like bicep/tricep and side/rear delts. Those muscles i always do at the end of the upper days. And the quality of the...

philip750‎, 06-07-2021 06:37 AM
06-13-2021, 04:24 AM Go to last post
24 1,952

Fierce 4 Intermediate - Alt exercises

Sorry if this has been answered somewhere before. Looking to move on to the Intermediate U/L split. Have a barbell + rack + cable machine at home. No dumbells. Need a substitution for 1. Leg press 2. Leg extension

gr786‎, 06-12-2021 10:49 AM
06-12-2021, 01:30 PM Go to last post
2 740

Best limited apartment gym routine?

Haven't worked out in years, in decent cardio shape from running but want to add some weightlifting back to my routine. My schedule is such that I can do 3-4x a week after work at the gym in my apartment building, it is however pretty limited in the equipment available, so I'm looking for...

DKM89‎, 06-12-2021 09:20 AM
06-12-2021, 12:29 PM Go to last post
6 780

Please recommend online coach

Hi guys, Could you please recommend a good online coach? I think i have bad genetics. After training for several years my lifts are still bad. I need someone who is going to help me correct my technique and help me get stronger. I have been doing starting strength program for the last 3...

Fitsy‎, 06-11-2021 06:22 AM
06-12-2021, 10:32 AM Go to last post
22 1,372

Once per week?

I want to start training 4x per week. I only have around 45 minutes per session. What would be the best split for this? I have seen a few, but they all only work each body part once per week. Is that enough? I can't imagine training my chest for example, then not training it again until a week...

jon4w‎, 06-10-2021 03:37 AM
06-12-2021, 07:46 AM Go to last post
15 1,252

Can bodyweight exercises get me some good lean muscle?

For context, I am 5'10 152lbs 20yo. I want to gain some lean muscle and lose some fat. I think my fat percent is around 15 rn. I don't want to get really bulky. So can I rely on bodyweight exercises alone?

GlobeTrotter213‎, 06-11-2021 05:49 AM
06-11-2021, 12:37 PM Go to last post
2 843

Question Getting into a hypertrophy specific routine for this bulk around, need help.

So after ending my cut 1 week ago, i embarked on trying to choose which routine im going to be following this time with one main focus: hypertrophy/size. So far the routine i have decided to follow is my take on the Arnold Split with focus on my lagging arms that goes as follows: 2 Cycles per...

Matzaflaris‎, 06-09-2021 06:51 AM
2 Pages
1 2
06-11-2021, 11:10 AM Go to last post
41 2,598

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