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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:https://igoodies.000webhostapp.com/?viagra=showthread.php?t=4195843 Part 2:https://igoodies.000webhostapp.com/?viagra=showthread.php?t=133395553 Part 3:https://igoodies.000webhostapp.com/?viagra=showthread.php?t=147447933 Part 4:https://igoodies.000webhostapp.com/?viagra=showthread.php?t=155009423 Part...

nightanole‎, 11-07-2020 06:13 AM
20 Pages
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Yesterday, 01:14 PM Go to last post
591 202,032

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: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=121353501 ...

2020Wellness‎, 11-08-2012 01:07 PM
101 Pages
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3,027 1,272,852

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
1 2 3
10-05-2021, 02:22 PM Go to last post
85 375,582

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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715 878,661

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 1,071,857

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 1,432,170

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 2,921,652

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romsienlaeo‎, Today 10:03 AM
0 15

Autoregulated double progression?

I have for a while been doing rp style volume ramp training, while i really did like this type of programming, i found that i like to keep sets more static and not change to many variables, this makes it easier to see if current volume drives performance forward. I was listing to a podcast with...

philip750‎, 10-16-2021 02:53 PM
7 370

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soneidbloein‎, Today 06:00 AM
0 68

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totalforunina‎, Today 04:55 AM
0 61

Over-active traps

Hey, I was wondering if anyone else deals with over active traps. I know some people wish they had this problem but personally although I don’t hate the look I also don’t love it. my traps look bigger than anything else and it makes some of my other body parts look a lot smaller than they actually...

jose24034‎, Yesterday 08:34 PM
Yesterday, 08:42 PM Go to last post
1 144

Rest inbetween sets

Im just wondering if 60 seconds in between sets is enough?

lifechange99‎, Yesterday 04:10 AM
Yesterday, 05:21 PM Go to last post
9 333

Arrow Do This Every Morning For 6 Pack ABS & Core Strength

A plank is a simple, but effective core exercise that helps you build stability and strength throughout your entire body. The plank is achievable in a number of different methods, but the main goal of the plank exercise will have you with your body perpendicular to the ground, stomach facing...

Stefanbody‎, Yesterday 05:12 PM
Yesterday, 05:12 PM Go to last post
0 138

What are the advantages of full body vs Upper/Lower?

Noobs are recommended to do full body 3 days per week and then progress to upper 3x per week and lower 3x per week on the in between days. If someone has a gym in their garage, is there any advantage to a newbie doing full body vs working 6x per week on an upper lower program? I see people...

Darkius‎, 10-15-2021 11:09 PM
Yesterday, 03:54 PM Go to last post
23 796

Feedback on my training program (and approach as a whole)

Hello. Male, 28 Height: 6'0'' / 182cm Weight: 165lb / 75kg Trying to gain muscle mass. Have been lifting for about an year. Paid a local fitness instructor to create a program for me, it's basically a bro split 4-5 days a week. Have been following it very closely so far, but would like...

BeetrootSalad‎, 10-16-2021 08:50 PM
Yesterday, 02:50 PM Go to last post
2 356

How's the volume balance on this training rutine?

It is for a novice wanting to correct posture, work around some injuries, and build some muscle on a calorie deficit. Do you think each muscle group would recover if done Monday, Wednesday, Friday, on a 500 calorie deficit (0.6% body weight per week)? I'll aim for 1-2 reps short of failure,...

Darkius‎, Yesterday 10:56 AM
Yesterday, 12:46 PM Go to last post
1 201

Not progressing whatsoever with Fierce 5 as a beginner after 2-3 months.

Dear, I am becoming increasingly frustrated by working out, because for some reason I am simply not getting stronger. As adviced by an earlier post on this forum, I have stuck with the Fierce 5 routine since the end of June. I took a break halfway through because I went on vacation for 2 weeks,...

Bremster1‎, 09-11-2021 06:42 AM
2 Pages
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Yesterday, 12:05 PM Go to last post
46 4,733

Does doing less push mean I can recover from more pull?

I want to correct my posture, and had years of pushups and bench press and crunches and hamstring steetches that I think helped give me a hunch back. Sitting down a lot as a kid likely also contributed. My plan is to do 1 or 2 fewer sets of chest press and 1 or 2 more sets of wide grip rows...

Darkius‎, Yesterday 07:56 AM
Yesterday, 08:06 AM Go to last post
1 204

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
4 Pages
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Yesterday, 04:51 AM Go to last post
90 13,142

Can you build muscle or at least maintain it with short rest periods

Im just wondering if you can build muscle with the weight trsining this program outlines. Its a three day upper/lower split and the workouts are 45 minutes each . Each body part is basically hit every 5 days for a brief effort. 6 sets in a pyramid style fashion the reps are 12 ,10 ,8, 6 ,12, 12....

lifechange99‎, Yesterday 03:46 AM
Yesterday, 03:46 AM Go to last post
0 205

How to Build Muscle using the Best Bodybuilding and Strength Training Exercises

Hey guys, I just listened to the greatest muscle building audio-book on the planet. Check it out here for FREE by copying and pasting this link on your browser now; shorturl.at/swI12 You may like it. Its a FREE trial.

barrwealth‎, 10-16-2021 05:50 PM
10-16-2021, 05:50 PM Go to last post
0 269

6'3 (1.9 m), 170 lb (77 kg). Unique circumstances, looking for program recommendatio

I was recently (last year or so) very short on money, so all I had was a pair of 10-pound dumbbells. I tried everything I could to make the most out of it by increasing reps and doing some moderately difficult bodyweight calisthenics. I also managed to actually miscalculate my calories during...

RayAP19‎, 10-13-2021 04:10 PM
10-16-2021, 04:40 PM Go to last post
7 874

should i continue slow cut?

So, i posted again about 2 months ago i think, and some people told me to eat on a small calorie deficit. Since then i have lost about 5 kg/11 lbs. Right now im at about 68 kg/150 lbs and at 177 cm/5 feet 9 inches. I am training on a program thats similar to lyle mcdonalds bulking routine but i...

Evan1999‎, 10-16-2021 09:34 AM
10-16-2021, 03:55 PM Go to last post
4 346

Feedback on my training routine

Relevant info: 65 kg (143 pounds) 167 cm (5'6'') Bench press: from 40 to 62,5 kg (from 88 to 137) Deadlift: from 40-ish to 80 kg (from 88-ish to 176). My record is 85 kg (187).

FatDietitian‎, 10-16-2021 07:45 AM
10-16-2021, 01:33 PM Go to last post
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teirenieivnap‎, 10-16-2021 12:03 PM
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teirenieivnap‎, 10-16-2021 11:28 AM
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chueieiniaxa‎, 10-16-2021 10:41 AM
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chueieiniaxa‎, 10-16-2021 10:04 AM
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bukharihoiyn‎, 10-16-2021 08:23 AM
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aakwkienaid‎, 10-16-2021 05:48 AM
10-16-2021, 05:48 AM Go to last post
0 281

1RM% for hypertrophy

Is there a low-end cap on what % of your one rep max is efficient for adding mass? I read something... somewhere... at some point in time... that the number sits somewhere around 60%, but admittedly I have no idea where I read it. If you can bang out up to 40 reps and still induce hypertrophy,...

Xpiro‎, 10-07-2021 03:48 PM
2 Pages
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10-16-2021, 04:01 AM Go to last post
37 2,851

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