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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 07:13 AM
7 Pages
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Yesterday, 02:33 AM Go to last post
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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
33 Pages
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01-08-2021, 05:28 AM Go to last post
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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 02:07 PM
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2,988 1,147,133

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
24 Pages
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01-01-2021, 01:43 PM Go to last post
690 1,320,359

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
23 Pages
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12-15-2020, 12:47 PM Go to last post
688 771,879

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
3 Pages
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09-08-2020, 10:44 AM Go to last post
80 307,194

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 2,708,963

Newbie Here Needing Expert Advice

Hi, I am relatively new to weightlifting, and I want some advice. My outcome is for my body to look like Chris Heria's body or Bradd Pitt in fight club I like the low BF percentage look, and by low I mean around 10-13 percent range, I am not looking for a bulky look. I have been...

Rxxxyan‎, Yesterday 10:41 PM
Today, 02:24 PM Go to last post
14 358

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
Today, 01:14 PM Go to last post
28 3,121

Thumbs up 61 Now Natty & Jacked

This last monday I decided to close the old thread with a Bang and with some seriously sweet heavy personal best lifts . Today is a New start, A more focused and determined aging but classy gentleman..I hope you like the New direction New determination, a more focused direction with way more...

charlievanriper‎, 12-19-2019 07:41 PM
5 Pages
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130 33,800

Too late for me to run a noobie program?

Current stats: 5'6 and 153 lbs; roughly 17-19% BF Squat : 340 lbs x 1 (parallel). Deadlift: 285 lbs x 5 (can still add weight) Bench 135 lbs x 6 (I thought my max was 165 lbs but turns out that was for CGBP the whole time) Chest Supported T-Bar Row: 90 lbs x 8 Been lifting since 2018 but...

Odifududix‎, Today 09:18 AM
7 173

Adjusting weekly volume based off of taking every set to failure only?

I understand that if you go to failure all the time, you end up overreaching easily due to fatigue going up much higher as you get close to failure. It's even advised not to go to failure to be able to get more sets in. But what if you're a guy like me who only knows extremes but nothing in...

Animal2692‎, Today 06:36 AM
10 292

Aggressive Bulk for Newb Gains?

So I just need some help figuring out if I should take a more aggressive bulk approach to maximize newb gains. So I am 6 feet tall, 19 years old, and a 140 pounds. I’m not like super skinny by any means I do have a bit of muscle and can bench press 185 but I am still a newb I guess. Would it be...

LeoMiker01‎, Yesterday 09:14 AM
5 326

Help making lifting schedule when my job is 12 hour days

Hello everyone. I was hoping some of you could help me come up with a plan to lift, gain mass, and get it done when I am at my job 12.5 hours a day. After travel time I got 7 hours before I have to be up again to go to work. It's like that 3-4 days a week. My days off I can lift all I want but...

RaymondSmuckles‎, Yesterday 07:02 PM
2 192

Splitting up a program through the day?

I've been missing workouts during the week because I can't find an uninterrupted block of time to do the full workout. But I have free blocks of 15-20 minutes throughout the day. So if a person was following All Pro or Fierce 5, would something like this work? Squat and deadlift after...

paulinkansas‎, Yesterday 10:32 AM
8 351

Beginners work out plan with just bench & Barbell

Hey lads, just after a bit of advice. Have dabbled in very very basic weightlifting over the years but never really stuck it out so looking into setting up a bit of a home gym and really digging in and sticking to it for the long haul this time. Anyone got a decent workout plan for me to look...

doggies123‎, 01-25-2021 01:06 AM
2 419

Is the Kelei FB routine still g2g?

Hey everyone, Started to seriously start hitting the gym these past couple months and am seeing some decent gains but want to take a more regimented approach with proven success...I reviewed alot of different programs and the one i am gravitating toward is the kelei full body routine and if i...

jessebkeen‎, Yesterday 12:09 PM
Yesterday, 11:44 PM Go to last post
2 216

3x6 sets and pull subs on the Beginner Powerbuilding Routine?

I like how barebones this full body routine is and enjoy how squats alternate with deadlift unlike Stronglifts or ICF (I usually prefer to do deadlifts fresh and fully recovered). I am concerned with the 5+ 4 3 2 1 programming for the lower body lifts. I know that if I go ham on the 5 + set, I'm...

metallick‎, Yesterday 10:01 PM
Yesterday, 11:42 PM Go to last post
5 191

Do you think core focused training is necessary?

I see a lot of articles saying that core training is a must (anti-extension, anti-rotation, anti-lateral flexion) and others that say that the core is engaged in squats, deadlifts, bench press, pull ups... what is your opinion and experience on this? Do you do core training or you focus on engaging...

Alexlarex‎, Yesterday 10:04 AM
Yesterday, 11:13 PM Go to last post
6 331

Ectomorph looking to gain for the first time

Hi all, I'm looking for some advice on how I should generally go about gaining weight as an ectomorph. I have not weighed myself recently as I do not have a scale yet, but based on where I was last, I would assume I am about 120-130, 5'10(if it helps lol). Basically, I do not know where to...

yerbabeats‎, 01-24-2021 03:19 PM
Yesterday, 09:14 PM Go to last post
7 626

Assault Bike Circuit

I was trying to figure out a good circuit to do with my Assault Bike. How does the below look. 40 Seconds Hard Assault Bike 20 Seconds Push-Ups 40 Seconds Hard on Assault Bike 20 Seconds Pull-Ups 40 Seconds Hard on Assault Bike 20 Seconds BW Squats Repeat the above 3 times, so a total of...

fairbjosh‎, Yesterday 10:50 AM
Yesterday, 01:18 PM Go to last post
1 227

Question Critique my U/L 4x a week routine

All exercises are giantsetted. All sets are 0-2 RIR. Double progression starting at 5 reps, build up to 8, then add weight and repeat. If first set is 5 reps with 1/0 RIR, subsequent sets are done slightly lighter to keep it above 5. I've played around with doing 7 sets, then 5 sets per exercise...

Animal2692‎, Yesterday 06:31 AM
Yesterday, 12:28 PM Go to last post
7 351

"Fierce 5" Comprehensive Program List

I began designing the "Fierce 5" series because I wasn't completely satisfied with the majority of 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 nearly all of them lack what I’d consider proper...

davisj3537‎, 07-08-2014 08:03 PM
271 Pages
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Yesterday, 10:03 AM Go to last post
8,106 1,781,225

Anyone remember the 2x per week PPL routine from 2014ish

Supposedly the user that made the routine was into AAS (if that helps anyone’s memory) It involved doing 1 main lift @ 5x5 for the workout plus additional sets of standard volume following. The only catch was rest periods were less than 45 seconds. I cannot find it anywhere on here

FullGold‎, Yesterday 08:17 AM
Yesterday, 09:28 AM Go to last post
1 286

Question Looking for a good bodyweight routine

I need to get back into shape. My strength and endurance are pretty much in the toilet. My stats: I'm 34m, 6'0, about 193lbs currently. I’ve been trying to find a good body weight workout routine. Gyms are still closed in California and the only equipment I have is a pull-up bar and my own...

Mordz‎, 01-25-2021 04:35 PM
Yesterday, 05:36 AM Go to last post
7 464

My cutting routine - from 3x3 to 3x5

Best regards! First, this is my numbers, "specification" :D : - age 33 - height 176 cm - weight 90 kg Last lifts (I didn't measure all my 1RM): - deadlift: 1x210 kg

Tomina0309‎, Yesterday 04:45 AM
Yesterday, 04:45 AM Go to last post
0 270

KNEE TO WALL TEST 1CM. Help

If anyone had this problem and knows an orthopaedic surgeon that helped them, I can travel Australia Qld, NSW, VIC, all is well This is the procedure - Achilles lengthening Achilles z lengthening Talked to some doctors they suspect short Achilles tendon, I think it's an Achilles tendon...

Ijebajiga‎, 01-25-2021 10:14 PM
Yesterday, 02:52 AM Go to last post
2 344

Question Is there a point where double progression becomes too difficult?

Just curious. Obviously you have to improve so much more to keep adding reps (trying to take a 5RM bench to a 12RM for example) so it's much easier to add weight instead and double progress. By the way, you're not starting with your 5RM, more like 7RM with 2 RIR for 5 reps. Anyways does double...

Animal2692‎, 01-24-2021 09:45 PM
01-25-2021, 07:47 PM Go to last post
8 632

Newbie Needs Suggestions

Hey all, Joined this forum a number of years ago then life happened. Last year in particular was pretty funky. Between Covid-19 shuttering our local gyms and me just being pretty lazy in general, I managed to get somewhat out of shape. I'm 31 yr and right between 6' and 6'1". On Dec 27 I decided...

FiveNineMike‎, 01-25-2021 03:41 PM
01-25-2021, 06:48 PM Go to last post
3 377

How does this routine look?

Just before COVID I started on this beginner routine: https://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/ It is all compound movements, low volume, add weight when I can reach the rep goal for all three sets of each exercise. Since COVID, I've been in and out of...

asrl78‎, 01-23-2021 10:41 AM
01-25-2021, 04:49 PM Go to last post
2 643

RTS program help!

I’m a little confused on the terminology in this program and the information isn’t available anymore on their site (broken links). To my understanding you’re ramping up to a single set of 4 reps @ 9 rpe on main lifts. I don’t really understand how the drop sets work with the ‘fatigue’ %, load drops...

CatsAndMice10‎, 01-25-2021 12:45 PM
01-25-2021, 03:30 PM Go to last post
6 392

Training Frequency

I have been training Tues/Thurs/Sat every week. My routine is full body. That schedule is giving me Sunday and Monday off. I want to lift more. I don't see a point in having back to back rest days. Can I just do one day on one day off and forget about the fact that there are 7 days in a week? Would...

tjcashmoney‎, 01-25-2021 08:39 AM
01-25-2021, 01:35 PM Go to last post
6 448

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