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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
280 Pages
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Yesterday, 04:17 PM 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 01:07 PM
99 Pages
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2,968 1,039,291

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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07-07-2020, 04:41 PM Go to last post
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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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07-06-2020, 10:53 PM Go to last post
684 1,214,100

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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06-22-2020, 09:33 AM Go to last post
949 795,997

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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06-20-2020, 11:55 PM Go to last post
79 241,462

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 2,550,728

Any advice on how to approach this?

Hey guys I am doing F5 full body and am suffering from a tennis elbow Yesterday went to a guy well known here in the area for a treatment. He did deep tissue work on my right side (back/shoulders/glutes/leg/arm/neck) Also works alot with chakra, blood types food choices (which foods are...

PitufoCanario‎, Yesterday 11:25 PM
11 243

Viking Full Body at home during Lockdown

Hello New to the forum and looking for some advice. I am not new to training, however, I am one of those people who is often a member of the gym but doesn't stick at it consistently. The last 3 years, I have used being a new Dad as an excuse for not working and I am now sporting what I...

Kris2288‎, Today 06:06 AM
Today, 06:06 AM Go to last post
0 7

Recommendation for adding one exercise to my program?

Due to time constraints I have pared down to a barebones workout that I do in the morning before going to work. I am trying to do compound movements to make the most of my limited time. I am exercising at home four mornings a week, as follows: Mon & Thurs: pushups (6 sets), dips (6 sets),...

ARenko‎, 07-13-2020 09:14 PM
Today, 05:45 AM Go to last post
6 312

RANK : https=www=shop4weightloss=com/dermabolt/

Dermabolt - - - generally your skin can end up touchy. Try not to consider that Serum is the substitution of dermatologist, visiting him on regular premise is an absolute necessity. Last decision about Serum: Serum is an item that I have by and by gone for

variuposerocki‎, Today 05:42 AM
0 21

Workout Routine advice

Ive just started working out recently ( couple of months) and ive started working out doing splits instead of full body 3 times a week, wondering if anyone could rate my workouts below and tell me if they are good or lacking in any areas or if im missing out any exercises. Im working out with...

Jack7Mc‎, Today 01:57 AM
Today, 05:38 AM Go to last post
5 189

Need a little clarity/advice on getting into powerlifting

Hey everyone, I've been lifting for a few months now and I'm looking at getting into powerlifting. I have all of the nutrition down, as well as supplements, but I'm a bit fuzzy on the actual workouts themselves. I also still have about 25lbs of fat to lose, but that'll happen over time so I'm not...

Njodr‎, Yesterday 10:16 PM
Today, 05:36 AM Go to last post
3 156

Is this workout good?

this is my workout from 1st to last in order. Btw I have 2 variations of each lift 1 being 8 reps and 1 being 5 reps. I rotate, now and then, to SHOCK my muscles you know. Also, keep in mind that the order of exercises is done due to how important they are to me and my personal goals. Hammer curls...

Oliver525‎, Yesterday 10:52 PM
Today, 05:30 AM Go to last post
2 152

John Meadows Arm Training Advice

JM says that doing iso tricep and bicep work are most beneficial within the same workout because of the pump putting pressure on the opposite muscle. Would this result in over training if you were to add it to each full body workout?

schoolstrength‎, 07-13-2020 11:26 PM
Yesterday, 10:47 PM Go to last post
5 341

Is this routine decent? I am missing anything crucial?

A= Workout A B= Workout B ▪︎Upper▪︎ Chest: •Bench press 4x5 •A: Db bench press 3x12 •B: Db flyes 3x12 Back: •Rows 4x5 A:Chin Ups 3x12

ShadowCien‎, Yesterday 12:11 AM
Yesterday, 10:26 PM Go to last post
15 419

Is it ok to have my rest days like this??

I want to try Pull Push Legs Rest Upper Lower Rest Reason for pull first is I need a day in between deadlifts and squats. My original plan was pull, push, legs, upper, lower but I only had a day off after push, so to do more pushing movements on upper after only a days rest felt like a...

michaelv92‎, Yesterday 02:26 PM
Yesterday, 06:55 PM Go to last post
11 305

Leg Workouts for limited weights

Hi, Due to an unfortunate circumstances I will not be able to go back to the gym any time soon. I'm looking to try and modify my training for the long term. I currently have been able to acquire 2x35, 2x25, 10x10, 4x5, 4x2.5 plates (in lbs), a pull up bar, bench, some bands, ez curl bar (10...

231109‎, Yesterday 06:05 PM
Yesterday, 06:21 PM Go to last post
1 131

Am I doing too much for upper body is my routine just fine

Currently for my upper body routine I do: Flat bench 4 sets of 10 Incline dumbbell press 4 sets of 10 Cable crossover 3 sets of 10 Cable row 4 sets of 10 Rack pulls 4 sets of 10 Lat pulldown 3 sets of 10 Ez bar curl 3 sets of 10 Hammer curl 3 sets of 10 V bar pulldown 3 sets of 10

userICU8EPCXCMW‎, 07-13-2020 02:37 PM
Yesterday, 02:30 PM Go to last post
21 600

Smile Hello everybody

i'am just sign up,and I want to understand how it work here...

olouwafemi‎, Yesterday 04:37 AM
Yesterday, 11:20 AM Go to last post
1 255

Beginner Here

Hi all, I hope you are well. I have read a lot of stuff on this forum the past few days, and would like some feedback on what I am doing right now, and to explain some of my background in DETAIL to help. So back in February 2019 - July 2019. I had no clue about what I was doing. I went on a...

HelixFuse‎, 06-28-2020 11:20 AM
2 Pages
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Yesterday, 11:05 AM Go to last post
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what do you think of this routine

i was following a push,pull,legs routine before the lockdown .. now after 4 months break i'm finally returning back , but i think it would be better to change my previous routine. i will try a full body routine for the first time it would be a day on and day off routine i want to hear your...

phoenix0096‎, 07-13-2020 05:44 AM
Yesterday, 10:12 AM Go to last post
17 557

Chest twice a week - leads to stronger push muscles?

Hi, I m aware that many people have much more stronger push muscles than pull (which leads to rounded shoulders as one of the negative effects). My question is, is it possible to negate this effect by doing some excercises such as face pull? My chest is really weak (in terms of mass, defined...

Marcello97‎, Yesterday 07:22 AM
Yesterday, 09:41 AM Go to last post
20 345

CNS and Physical Full Time Job?

Ive recently been hearing about Central Nervous System. Never once knew that it was something to be aware of while exercising. I have a full time job, physically demanding. I am on Push/Pull/Legs split. With Sundays resting. Should this be of any concern?

Darrel219‎, Yesterday 06:33 AM
Yesterday, 06:55 AM Go to last post
3 219

Rep ranges for back squats and conventional deadlifts?

Can y'all suggest me the rep range for back squat and conventional deadlifts for hypertrophy?

ahmedjrai‎, Yesterday 04:57 AM
Yesterday, 06:06 AM Go to last post
2 284

Continue bulking or time to cut???

So I've been toying with the idea of switching from bulking to cutting. A little bit of history about me. I started bulking about a year ago. I was pretty scrawny so that's probably why I continued for so long. When I started I was just under 150lbs. Now I am just under 170lbs. Quarantine kind of...

grahambren‎, 07-12-2020 07:35 PM
07-13-2020, 06:02 PM Go to last post
3 451

Is it fine to keep doing Coolcicada's PPL as a beginner?

I am a beginner to the gym, 5'10, 191 lbs. I am currently working out at a 500 calorie deficit, and was wondering if I can keep going with this program that I am already doing now for a few weeks, or if I should change it to Starting Strength or SL5x5? The program: Push...

Itsoverboyosx‎, 07-12-2020 01:34 PM
07-13-2020, 01:00 PM Go to last post
6 524

Intermediate Advanced workout programs

Hi what do you think of my program. Please recommend exercises to add I have lifted for 5 years. For the past couple years, didnt really have a specific program just followed my instict on the gym, and my diet was bad. Now I wanna get back to bodybuilding seriously and have a fixed program. So,...

UnkleDolan‎, 07-11-2020 01:41 AM
07-13-2020, 10:27 AM Go to last post
12 920

Macys MP-6000 workout routine

Hello All, I'm trying to find a workout routine (or a closely matched one) to use with the Macy's MP-6000 smith machine. I have the exercise chart that came with the machine that describes each of the exercises. I am looking for a 4 day routine that works different muscles and use different...

epayne11‎, 07-13-2020 09:53 AM
07-13-2020, 10:14 AM Go to last post
3 323

Feedback on my plan would be really Appreciated

Hi everyone, I have made a workout plan and been following it for about a month now. Age: 17 Height: 174cm Weight: 71.5kg I have access to a power rack with cable machine and have barbells and dumbells. I am doing it 3 days a week with a full body programme. The number of reps...

Z4MSupreme‎, 07-02-2020 07:46 AM
07-13-2020, 07:31 AM Go to last post
13 1,512

Program while losing weight?

Hi guys Newish here I am looking for a beginner workout after not working out in a while. Some light bodyweight while corona was present but gyms opened recently so did some light work to get used to it My main goal is weight loss. I am eating around 1900kcals 142p, 74f, the rest carbs or...

BelgianBull‎, 07-12-2020 01:20 PM
07-13-2020, 07:27 AM Go to last post
20 667

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

Recreating ECGordyn's thread from last year. Same rules as before 2019 thread failed, we got 3/4 of the way there, so it's completely do-able. Come on people, let's separate the men and women from the little girls and boys and find out who will press.

OldFartTom‎, 01-01-2020 02:00 AM
15 Pages
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07-13-2020, 05:38 AM Go to last post
431 98,387

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