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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 VI

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, 10-05-2015 07:53 AM
285 Pages
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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
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Yesterday, 06:31 PM Go to last post
678 705,625

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
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2,986 1,080,948

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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09-08-2020, 09:44 AM Go to last post
80 266,765

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
32 Pages
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09-01-2020, 05:52 PM Go to last post
956 846,050

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
23 Pages
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08-17-2020, 12:01 PM Go to last post
686 1,255,131

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 2,612,440

Post What does work?

Making up a title for this post took me some minutes. The issue I have since I have been workout out (about 3 years) is that I can't find a suitable workout plan. Since my first weeks I have been following my self-made plans which have been of great use. For some info my height is 178 cm, body...

Dutchnoskillz‎, Today 03:08 PM
2 43

Which kind of 'overtraining' is more harmful?

The consensus for the proper workout schedule (lifting) seems to be 3-5 days a week for 30 minutes - 1 hour Having said that, what kind of extended schedule (weightlifting) is the worst (leads to injury/lack of gains)? On the off chance there are, any benefits to an extended schedule? Ex:...

BigDsausage‎, Yesterday 07:02 PM
17 403

Simple Strength Program by Sebastian Oreb(Australian Strength Coach)

He had articles on his website I have no idea if he still has them but through writing those articles he wrote very basic program. It consisted of doing at least 3 to four exercises per session each around 5 sets and 5 reps and specifically he said it does not matter number of those. Okay so I...

GoldSpark911‎, Today 03:18 PM
0 51

What mobility exercises to to ?

I'm doing the AllPros Routine and seeing good results but Im wanting to do some mobility exercises especially shoulders. I also have issue with archilles tendon hurting every morning until I start walking on it. Where can I find simple mobility routine that will help me with my squats, bench,...

WeightSwinger‎, Yesterday 01:53 PM
4 241

Mixing 5/3/1 with PPL with hypertrophy?

Hello, I am now considering doing a PPLPPLR split where the first 3 days of the week I will do a 5/3/1 structured program for the main lifts bench, dead and squats. For the other 3 days, I'd like to focus more on hypertrophy although I am not sure where overhead press comes in here. Any advice?...

simeditan‎, 09-25-2020 04:46 AM
Today, 01:07 PM Go to last post
12 1,009

Straight Arm Pulldown after or before Lat Pulldown

Hey, I've got a question... Is it better to do the straight arm Pulldown before or after the lat pulldown. I dont really feel much of a pump in my lats from lat pulldown alone. Straight arm pulldown to finish off the lats works great. But some sources suggest you should do it before, to tire...

drunkenmaster1‎, Today 12:47 AM
7 268

How is this 5 days a week routine?

I was doing a PPL routine for a while now but I can't keep going to gym 6 times a week due to work, so wanted to step down to 5times a week. Is this routine good? I can't squat due to my injury and mobility issues that I'm working on with my physio so for now I have to exclude them. Will be adding...

ShadowCien‎, 09-26-2020 06:17 PM
Yesterday, 09:40 PM Go to last post
5 829

Body Building to Super High Rep Training.....

Has anyone tried switching training routines to the complete opposite, specifically Body Building to Super High Rep training and had any success with it? What were the results? What can I expect? Long Story short, I was once a really small guy 135 lbs soaking wet. Both of my parents have been...

WeightedDip‎, 09-26-2020 06:05 PM
Yesterday, 09:31 PM Go to last post
4 820

Thumbs up Help on workout routines with exercise

Wondering opinions on best routine 6 day for building muscle i am 185 5ft 10 diet 3000 calories a day 225 protein 200 carbs and 100 fat.. currently using whey protein gold standard creatine monohydrate fish oil pre-work out and bcaa's..goal weight 200lbs I have checked different programs... ...

roomarx‎, Yesterday 08:32 PM
Yesterday, 09:09 PM Go to last post
7 188

PPL too much for a novice?

Ok, I have an exercise bike, a bunch of 1" plates, adjustable dumbbells, an adjustable bench, and an ez bar in my spare bedroom/office. I started a focused weight loss program in early February, and went from 185 lb to 143 (meant to stop at 145) with lots of cardio and some unfocused garbage...

preslove‎, 09-28-2020 05:35 PM
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31 1,044

Looking for opinions/comments on this routine

I’m 21 years old, 190cm (6’3) and currently at 76kg (176.5 lbs). I currently workout at home (I have a bench, barbell and dumbbells – also planning to get gymnastic rings once I move to a new apartment soon), and been following this routine which I ‘designed’ for a month now – it compromises of...

Yduvoach76‎, 09-25-2020 01:57 PM
Yesterday, 04:04 PM Go to last post
11 1,165

Thumbs up Is the Arnold blueprint to mass good for beginning natural bodybuilders?

I have been going to the gym for the last 2 years, due to circumstances (COVID-19) I had to take a half-year break, and I got back into lifting 1.5 month ago. The schedule I used during these 1.5 months: Day 1 - Chest, Triceps Day 2 - Back, Biceps Day 3 - Rest Day 4 - Shoulders, Triceps...

OS26‎, Yesterday 03:28 AM
Yesterday, 02:11 PM Go to last post
11 503

Question PHUL 3-4 sets

So I just started doing PHUL, and the main compound movements are "3-4 sets of 3-5 reps". Obviously it means that I should start from 3x3 and increase the weight once I hit 4x5, but I still have questions... What's wrong with hitting 3x5, then increasing the weight and going back to 3x3? Is...

faithbrah‎, Yesterday 07:33 AM
Yesterday, 08:54 AM Go to last post
4 276

No Upper Chest Gains or Gap in Chest

Hey Guys, I’ve been working out for about 4 years now, and I’ve also noticed I seem to have quite an unusual shaped chest. I’ve been on a cut for 4 weeks now, and it seems my upper chest doesn’t have any line in the middle. Always do flat bench-press so that could be why! Is this purely...

CGeez95‎, Yesterday 08:19 AM
Yesterday, 08:40 AM Go to last post
2 280

Thoughts on this 3 leg day split

Been lifting for almost 10 years straight making gains from 170 to 240#. Now leaned out to 210. I have always felt my legs and back have lagged behind everything else. Thinking of attacking legs 3 times. Thoughts or suggestions on a split? This is what I came up with. Back Heavy Quads Chest...

amiller8185‎, 09-28-2020 07:49 AM
Yesterday, 08:04 AM Go to last post
6 624

Let's OHP 2,020,000 lbs in 2020

****EDIT****** Let's OHP 3,000,000lbs in 2020 Replaces previous goal of 2,020,00lbs *************** Recreating ECGordyn's thread from last year. Same rules as before

OldFartTom‎, 01-01-2020 02:00 AM
20 Pages
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570 139,060

Let's chase new totals for the end of 2020!

Following this recent thread: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=178919951&p=1615896661&viewfull=1#post1615896661 Let's see how seriously we can train until the end of 2020, and see who makes the most improvement. Show everyone you're the biggest dog on the block while also...

ECGordyn‎, 09-08-2020 08:47 PM
4 Pages
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Yesterday, 03:18 AM Go to last post
97 7,381

Difficulty gaining and maintaining muscles. Please help.

Hello. Right now I'm doing a full body dumbbell routine at home because of Covid 19. I've been measuring my arms frequently and noticed that I gain muscle then lose it after some time. For the most part I'm not growing and growing. I'm growing then losing. I would like to know if you can help me...

derikedwin‎, 09-29-2020 03:56 PM
Yesterday, 12:32 AM Go to last post
3 496

Good Powerbuilding Routines?

Hey everyone. I’m really interested in the concept of powerlifting and bodybuilding hybrid routines but I’m not too sure what a good one would be. Ideally I want it to be 4 days a week. Thanks in advance!

CatsAndMice10‎, 09-29-2020 12:29 AM
09-29-2020, 09:36 PM Go to last post
12 659

Does it matter which exercises you start with for muscle growth?

Hello fellas, I just joined a new gym cause my old gym is packed because of covid, lot of people have free time. My new gym only has two squat racks which are constantly being used by dudes who take like 5 minute rests. My question is does it matter whether I start with the core exercise like...

2RDEYE‎, 09-29-2020 10:58 AM
09-29-2020, 06:34 PM Go to last post
13 534

[WTA] Can switch to ULUL? Start stalling on BP, OHP, Row

Hi everyone. Its me again. Im running Vikings fullbody workout for about 2-3 month now. Can i switch to ULUL instead? Reason is, i feel really fatigue to Squat then BP, ROW, OHP on the same day. Squat alone already deplete all my energy. ( i have sin, sometime i skip squat do to imagine how tired i...

ZeekTrytoBuff‎, 09-28-2020 08:21 PM
09-29-2020, 06:10 PM Go to last post
6 438

Smile My worktout after ~6 weeks with dumbbells?

I bought set of adjustable dumbbells (50Kg/120lb) about six weeks ago. I tried a lot of different exercises. And I end up liking these: Curl 3x10 Hammer curl 3x10 Standing press 3x10 Bend over row 3x10 Bench press 3x10 Bench fly 3x10 I would like to make a routine, that I could do 4x per...

HiAndy‎, 09-28-2020 09:44 PM
09-29-2020, 11:00 AM Go to last post
9 583

Street workout program

Hello This is my new program at the park, because i want to start the parc :) Workout A - Monday and Friday Pull up Dips Squat GHR Decline crunch

Jyka‎, 09-28-2020 07:05 AM
09-29-2020, 09:22 AM Go to last post
1 532

Push strength day question

Hey, I follow a PPL split 2x a week with the first 3 workouts being in the lower rep range with less exercises (strength) And the second 3 being higher volume. My question is about my first workout of the week, push strength. I’ve been making great progress overall, but my question is about...

ETG2020‎, 09-28-2020 07:27 AM
09-29-2020, 04:55 AM Go to last post
5 603

How do I stay Lean and skinny as a runner but get strong?

Hi everyone, College distance runner here. Just started the fierce 5 program 2 weeks ago. I run 70 miles per week. My nutritionist has me at 3500-4000 cals a day right now. im 5'9 140lbs. I would like to stay skinny/lean but get strong and toned as too much extra weight will affect my...

jwaza31‎, 09-22-2020 07:21 AM
09-28-2020, 06:23 PM Go to last post
8 1,369

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