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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 07:55 AM
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Today, 06:37 AM Go to last post
969 1,098,080

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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Today, 06:36 AM Go to last post
633 232,999

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
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Today, 06:33 AM Go to last post
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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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Today, 06:32 AM Go to last post
718 898,259

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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3,027 1,298,252

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
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04-15-2021, 09:12 AM Go to last post
696 1,452,793

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 2,963,404

Accessory necessary?

Hi, I only have time to lift twice a week and chose exercises that increases my heart rate the most. I decided to do the following: Over head press squats deadlift seated rows bench press lat. pull downs

nfelix77‎, Yesterday 01:34 PM
Today, 07:01 AM Go to last post
9 324

Getting strong key to muscle growth

So the way I've targeted muscled growth is by getting stronger in key movements in a moderate rep range 6-12 rep range. My main focus is on squats, RDL, bench, ohp, rows and chin ups. Then I do some isolation work if I feel they will help me increase the movement I'm wanting to increase. Currently...

safcpaul‎, Today 03:29 AM
Today, 06:38 AM Go to last post
2 120

Today’s Old Guy bench Not a bad little pyramid today!

coachcalande‎, Today 05:24 AM
2 91

Learn how to do a perfect plank

THE BEST WAY TO DO PLANK The plank is one of the simplest exercises that you can do it's simple in its appearance and the amount of steps involved in doing one. Being simple, though, does not mean that doing a plank is easy. Getting into plank pose can be easy. Holding a plank can even be...

karthik952‎, Today 03:07 AM
0 121

The SIMPLE truth about “progression”

You go in the gym. You pick up the 20 lb dumbbells for a warmup….no reason for choosing the 20s other than they are “light” and you can warmup without tiring your arms. After admiring yourself in the mirror and sending a couple of texts, you grab the 35s and knock out 12 reps. No reason for...

coachcalande‎, 12-01-2021 04:29 PM
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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
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20 MIN FULL BODY WORKOUT - Beginner Version // No Equipment

What makes this "beginner friendly"? 1. I used BASIC movements, that are not too complicated or hard to perform 2. the workout sequences REPEAT, giving you a chance to get used to the movements & get a better feeling for them 3. a couple of BREAKS. Haha I know you wanted them! The workout...

GoodtoTry‎, Yesterday 09:39 PM
Yesterday, 09:39 PM Go to last post
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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
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Yesterday, 04:29 PM Go to last post
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Nucleus Overload Training

I just started trying out this method after training for over 20 years I always like to try new concepts and such to keep things fresh. I'm going to run two week blocks of bringing everything down to minimum effective volume and essentially over train one muscle group for 2 weeks hitting it...

pinfante‎, Yesterday 08:58 AM
Yesterday, 02:22 PM Go to last post
2 190

Smile Hi

Hello i am new here and i will need some support.

XxPeranxX‎, 12-02-2021 02:45 PM
1 206

A push-up (sometimes called a press-up in British English) is a common calisthenics e

A push-up (sometimes called a press-up in British English) is a common calisthenics exercise beginning from the prone position. By raising and lowering the body using the arms, push-ups exercise the pectoral muscles, triceps, and anterior deltoids, with ancillary benefits to the rest of the...

edzlyn24‎, Yesterday 08:06 AM
Yesterday, 08:06 AM Go to last post
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Post Push up more


edzlyn24‎, Yesterday 08:04 AM
Yesterday, 08:04 AM Go to last post
0 120

See some videos on planking down below ,to know how you can do it in the correct way.

Video1- *************.us/7226471 Video2-*************.us/72264781969460 Video3-*************.us/72264781969464 Video4-*************.us/72264781969489

VilmaAuza‎, Yesterday 07:51 AM
Yesterday, 07:51 AM Go to last post
0 137

workout for beginners

WORKOUT FOR BEGINNERS You want to get fit. But you don't want to join a health club -- it's too expensive, there's no gym convenient to you, or maybe you're just the independent type. Or perhaps you're already a gym member, but your schedule has been too manic for you to getaway. That leaves...

fitnessmethods‎, Yesterday 01:52 AM
Yesterday, 01:52 AM Go to last post
0 165

COVID times we're difficult...

This question is for those working extremely business lives: I know this isn't a new story by any means and probably sounds familiar, but since COVID came around and gyms shutdown, I've really fallen off my game and haven't gotten back on the horse. 2018 - 2019 I was at the peak of my...

rynosaurus1234‎, 11-29-2021 09:07 AM
12-02-2021, 10:06 PM Go to last post
5 586

Whats the quickest possible way to put on size as a skinny person starting out?

Hi! I'm about to go ALL IN on bodybuilding for the next year. I'm 19yo, 191cm (6'3) and 65kg. I've been going to the gym every now and then, but never took it any serious. As a result, Ive gained enough strength to do all the exercises with proper form and some weight, but I'm still absolutely...

user9SYDYXYVIQ5‎, 12-01-2021 09:14 PM
12-02-2021, 08:23 PM Go to last post
6 467

How many times to workout certain muscle group a week

I need some advice here, please! Currently I work out on Mon, Wed, and Fri. I do 4 lifts for quads on Mondays (squats, leg extensions, leg press, step ups for example) , 4 lifts for calves on Wednesday, and 4 lifts for hamstrings on Friday. I also do tris/bis on Monday, chest on Wednesday, and...

Hulk68130‎, 11-30-2021 08:41 AM
12-02-2021, 05:47 PM Go to last post
19 845

How are my nips, guys and gals?

My upper chest is pretty solid and I always get compliments, but the bottom section seems to sink in. There’s not really mass or fat in that region so tits sit downward. It can look like they droop but only when I sit down. I’m bulking rn and I’ve read that you should do more incline press and...

TheOnlyThing‎, 12-02-2021 04:46 PM
12-02-2021, 05:44 PM Go to last post
2 249

Smile Hi

Hello i am new here and i will need some support

XxPeranxX‎, 12-02-2021 02:46 PM
12-02-2021, 02:46 PM Go to last post
0 206

Have a full workout only with dumbells

According to the American Council on Exercise (ACE), the benefits of dumbbells include the following: They activate a number of different muscles and stimulate muscle growth. They can help improve both muscle force and flexibility. They can promote coordination and stability for muscles and...

elieelhali‎, 12-02-2021 06:58 AM
12-02-2021, 06:58 AM Go to last post
0 244

Best Plank Workout

PLANKING POST TEMPLATE If there is one exercise we all love to hate and hate to love it is this one . A plank is a simple effective body exercise that requires no equipment and can be performed just about anywhere. Holding your body stiff as a board develops strength primarily in your core -...

cristian8705‎, 12-02-2021 05:02 AM
12-02-2021, 05:02 AM Go to last post
0 259

I Need Help Putting On Weight

I'm 21, 6'2 and 135lbs 5% body fat, when I first roll out of bed. Literally not a buck 50 soaking wet. I tried to eat clean for 6 months and still couldn't break 140lbs. Not going to lie, I'm sick of looking at myself. My goal weight is 190-205lbs and less than 15% bodyfat in 18 months. I'm as weak...

SOconceited‎, 11-20-2021 02:08 PM
12-01-2021, 11:52 PM Go to last post
18 1,587

best program for strenght

i had a issue with a torn pec muscle for lack of warming up i was benching 325lbs when I was 19yrs old @ 185lbs im now barely hitting 225 @ 34yrs old how to get back to that ????

sonofthedragon‎, 12-01-2021 11:50 PM
12-01-2021, 11:50 PM Go to last post
0 249

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
2 Pages
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12-01-2021, 08:49 PM Go to last post
33 2,710

Question No idea how to progress

Hello everyone, A couple of years ago i lost my wife and within a month we were in lockdown so needless to say i went from being average fat to proper obese. 40yrs old At 180cm 125kg 35% bf. Fast forward to march 2021 i decided to do something about it and i started with a keto diet and some...

Fatso81‎, 11-29-2021 11:51 AM
12-01-2021, 12:13 PM Go to last post
2 554

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