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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
9 Pages
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259 58,289

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
24 Pages
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Today, 07:43 AM Go to last post
690 790,529

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
100 Pages
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2,997 1,167,098

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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02-16-2021, 09:43 PM Go to last post
691 1,338,253

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
1 2 3
02-15-2021, 01:29 AM Go to last post
83 318,774

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
964 946,426

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 2,736,541

Recovery

Will an hour of aerobics the day after a heavy workout screw up recovery?

OldPapa‎, Today 01:19 PM
1 65

Too much volume for a 4 day push pull?

Saw this on r/weightlifting by junkrat24 and saw that the dude had stated that it wasn't enough volume I responded to him and was surprised that he wasn't getting overworked and that I would suggest taking out a few of the compound exercises but it seemed to no avail What are your thoughts? ...

schoolstrength‎, Today 12:36 AM
7 305

Back in the gym after many years.

My gym opened back up and had a nice resolutioner deal, so here I am. It's been 5 years since I lifted and about a year since I've been in the gym at all. My autism will surely make these posts erratic and hard to follow, but there will be gains. Initial goals are to lose a ton of fat...

Mr.Bill‎, 02-05-2021 03:24 PM
Today, 01:28 PM Go to last post
8 2,312

Question for you guys who train mostly for hypertrophy

What progression method do you use on your main lifts and isolations? As hypertrophy is an very easy given adaptation, has me thinking that it dont really matter as long you are increasing reps/weight when things get to easy and you fall out of that overload threshold (0-4 rir) What progression...

MacBody96‎, 02-15-2021 05:03 PM
26 2,162

Crossfit and weight training

Hi there, I have been practicing CrossFit for the past year 3 times a week and I stopped doing weight training. Although my cardio and range movement improved, I lost strength. If I quit Crossfit and return to weight lifting quickly I will lose the range movement and cardio. Given that I have 3...

GonzaloSP‎, Today 07:00 AM
1 98

I am a new bird

Hi every one

henry9631‎, Today 05:10 AM
1 134

Wrist Workout

I'm new to body building in fact I'm fat =(. However, I'm looking to get buff and I need to tips for working out my wrists. Can you guys link a video?

TheTexican302‎, Today 06:05 AM
2 138

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
3 Pages
1 2 3
Today, 05:43 AM Go to last post
63 12,065

Looking for calisthenics programs

Hello all, I do some strength training on MWF using Gray Skull LP app.. Twice a week I would like to add some calisthenics. Would this be advisable? Also, I’ve been wearing the web for calisthenics programs and cannot find anything usable. So many, lifting programs out there people...

czulsk‎, 02-27-2021 03:03 AM
Yesterday, 11:17 PM Go to last post
1 462

4 day split - lots of exercises

Hello everyone. Looking to organize a 4 day split with legs and abs not being included (separate day). I would like to keep it M, T, TH, F with WED being dedicated to legs and abs Exercises I would like to include: Chest: INCLINE BENCH (TWICE A WEEK), INCLINE FLYS, FLAT AND DECLINE BENCH...

die_kruzen‎, Yesterday 08:16 AM
Yesterday, 10:56 PM Go to last post
8 369

Kettlebell Program (Needing expert advice)

Hey everyone! So, I've never done any weight training in the past, only bodyweight and nothing for any considerable length of time. I have also never attempted to follow any sort of exercise program before. So... yeah I'm a 29 year old (male), 5' 10", 135lb newbie. With all that said; My wife and I...

Animag771‎, 02-27-2021 10:24 PM
Yesterday, 09:49 PM Go to last post
3 411

Can anyone explain what's happening now?

Alright so this where I'm inexperienced at when it comes to lifting. After 2 weeks of hitting the weights hard at 6 weekly sets, full body 3x a week split, progress is looking like it's about to come to a halt. I've made rapid progress on every single lift adding weight and reps left and right very...

Animal2692‎, 02-26-2021 11:27 AM
2 Pages
1 2
Yesterday, 08:10 PM Go to last post
47 1,799

Red face Starting / Looking for workout advice

Hey everyone! I've never been exactly thrilled about working out, I didn't feel comfortable in a gym since I suffered from panic attacks. Last year during lockout I started working out at home with what I had (a single 16lb dumbbell) and after that, I started liking it. Now I would like to take...

tutelc‎, Yesterday 06:42 PM
Yesterday, 06:51 PM Go to last post
1 158

Question How to do HIIT when bulking ?

Hey, i need advice. Im bulking, but im still doing cardio (steady state running, 30 minutes daily or every other day). I like it, but i want little change sometimes, so i was thinking about HIIT cardio (sprints). 30 min steady state is very good for me, because it wont hinger my gains, but i know...

Trineu‎, 02-27-2021 09:38 AM
Yesterday, 04:51 PM Go to last post
5 403

what is the best training split for runners

Hello I'm 36 I'm a long distance runner what is the best training split program for this schedule: M= weight T= running (speed) W= weight TH= running (tempo) F= weight

hass71‎, Yesterday 10:00 AM
Yesterday, 10:09 AM Go to last post
1 243

Looking to cut and lean out, 5 months goal

Morning all, just joined this forum, I'm currently 13 stone 9 pounds, that isn't all muscle, lot of body fat, I started working out again, lifting weights and some cardio three weeks ago, I am on a low calorie, high protein shake with creatine at moment. I am looking to get down to a low body fat...

Cammg95‎, Yesterday 05:04 AM
Yesterday, 06:25 AM Go to last post
5 321

Nice systematic review on the various autoregulation methods for maximum strength

https://peerj.com/articles/10663/ It's a systematic review published last month without a meta-analysis. In the introduction they walk thorough the history of auto-regulation, then they go through 15 studies that utilize various methods and discuss pros/cons of them in the discussion. It's dry...

Heisman2‎, 02-27-2021 08:15 AM
Yesterday, 02:33 AM Go to last post
15 708

A spilt program

Spilt program. Innterested in thougts about this spilt program. Day1: upper body A: Bench press 3x8 Barbell rows 3x8 Pull upps 3x4 Day 2: lower body A

superduper78‎, 02-27-2021 11:36 PM
02-27-2021, 11:36 PM Go to last post
0 266

Transitioning from Keto to gain muscle advice.

Hello everyone, Hoping I'm posting in the correct forum section and if someone can give me some advice. I have cut out all junk food since October 2020 and mostly been on a Keto diet. I was 265 lbs and now am 200lbs. I mostly walk every day and about a month ago I started to do 100 push ups (10...

ivand82‎, 02-26-2021 11:14 AM
02-26-2021, 02:34 PM Go to last post
2 500

The dynamic double progression method

Some of you probably already know about this so this is for those who don't or are looking for a solid progression method. This progression method is what I've instinctively been doing. I didn't know the name of it until now. Anyways, I think this is a better system because it meets your...

Animal2692‎, 02-24-2021 06:04 PM
2 Pages
1 2
02-26-2021, 12:19 PM Go to last post
37 2,141

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
6 Pages
1 2 3 4 5 ... 6
02-26-2021, 05:23 AM Go to last post
171 49,379

Leg workout

can anybody suggest a good leg workout. right now i do... squats leg press leg extensions leg curls calves

SilentWarrior94‎, 02-27-2002 04:08 PM
02-26-2021, 04:07 AM Go to last post
14 2,045

No gains...

Hi guys, I’ve been training for a year now and saw some real gains in the first few months but they’ve stopped dead for around 2-3 months now. I have changed over to a lighter weight but longer TUT plan of 8-10 by 5, will this help me get out of the plateau? The 2-3 month period I was pushing...

ipoody‎, 02-26-2021 12:21 AM
02-26-2021, 03:18 AM Go to last post
6 693

Poll Poll: Favorite 4 Day Split

Thoughts?

schoolstrength‎, 02-20-2021 10:44 PM
02-25-2021, 07:23 PM Go to last post
23 1,841

Keep on breaking PRs?

Hi guys I've kept on breaking rep PRs each and every workout for the last few months(5-10+ reps sets and even 15-20 reps sets) on big exercises which I perform in a way that redirects tension on the desired tissue (I.E. I don't bench press with the exact form that allows me to move the most weight...

Mattfers‎, 02-24-2021 11:10 AM
02-25-2021, 10:26 AM Go to last post
11 896

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