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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
3 Pages
1 2 3
80 7,574

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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11-21-2020, 09:03 AM Go to last post
680 737,272

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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960 883,276

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
23 Pages
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10-23-2020, 09:05 PM Go to last post
688 1,286,341

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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2,987 1,113,521

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
09-08-2020, 10:44 AM Go to last post
80 286,070

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 2,659,522

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 09:47 PM
12 Pages
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332 36,220

planking

A weak core can cause all kinds of problems. It can lead to poor posture, and inevitably to neck and shoulder pain.

rhynex‎, Today 03:26 PM
Today, 03:26 PM Go to last post
0 69

planking

? Your core is made up of several muscle groups and covers your abdominals, back, hips, pelvis, and buttocks.

rhynex‎, Today 03:22 PM
Today, 03:22 PM Go to last post
0 40

planking

Why is it important to have a strong core?

rhynex‎, Today 03:19 PM
Today, 03:19 PM Go to last post
0 68

planking

As you go about your day, almost every move you make revolves around your core

rhynex‎, Today 03:17 PM
Today, 03:17 PM Go to last post
0 66

planking

. This simple move is the ideal exercise for strengthening crucial core muscles.

rhynex‎, Today 03:15 PM
Today, 03:15 PM Go to last post
0 67

How should I handle this?

Due to muscle tightness/strain in my pelvic floor, I’m not allowed to do squats, deadlifts or any core work (or anything involving tension in thr core). Haven’t been able to do this for the last 5 months. I am however able to do basically everything else as long as its not extremely heavy or...

chrismanop‎, Today 03:14 PM
0 74

planking

The plank pose is where you hold a push-up position while resting on your forearms.

rhynex‎, Today 03:12 PM
Today, 03:12 PM Go to last post
0 67

planking

. But spending quality time in a plank poses always pays off. T

rhynex‎, Today 03:10 PM
Today, 03:10 PM Go to last post
0 65

planking

Granted, it is often the longest and most grueling 60 seconds of my life. I sweat, I shake, and I often collapse in relief when it’s over.

rhynex‎, Today 03:08 PM
Today, 03:08 PM Go to last post
0 69

shortcut to shred

Goal: Lose weight Length: 6 weeks Fitness Level: Anyone

rhynex‎, Today 02:46 PM
1 53

planking

Granted, it is often the longest and most grueling 60 seconds of my life.

rhynex‎, Today 03:06 PM
Today, 03:06 PM Go to last post
0 64

planking

The best exercise I do only takes a minute.

rhynex‎, Today 03:03 PM
Today, 03:03 PM Go to last post
0 76

rewired

Goal: Gain weight and build muscle Length: 9 weeks Fitness Level: Anyone

rhynex‎, Today 02:59 PM
Today, 02:59 PM Go to last post
0 40

get swole

Goal: Gain weight and build muscle Length: 16 weeks Fitness Level: Intermediate

rhynex‎, Today 02:58 PM
Today, 02:58 PM Go to last post
0 38

living large

Goal: Gain weight and build muscle Length: 8 weeks Fitness Level: Advanced

rhynex‎, Today 02:52 PM
Today, 02:52 PM Go to last post
0 40

gain weight and build muscles

Goal: Gain weight and build muscle Length: 8 weeks Fitness Level: Advanced

rhynex‎, Today 02:49 PM
Today, 02:49 PM Go to last post
0 39

labrada lean body

Goal: Lose weight Length: 12 weeks Fitness Level: Anyone

rhynex‎, Today 02:39 PM
Today, 02:39 PM Go to last post
0 35

shortcut to size

Goal: Gain weight and build muscle Length: 12 weeks Fitness Level: Novice to intermediate

rhynex‎, Today 02:35 PM
Today, 02:35 PM Go to last post
0 38

LiveFit

LiveFit Goal: Transform your body Length: 12 weeks Fitness Level: Anyone

rhynex‎, Today 02:32 PM
Today, 02:32 PM Go to last post
0 34

planking

time under tension is a great ideal

rhynex‎, Today 02:27 PM
Today, 02:29 PM Go to last post
1 45

Upper/Lower, no progression in some exercises

I do an upper lower split, upper body day consisting of Barbell flat bench press, lat pulldown, barbell overhead press, barbell bent over row, ez bar curl, ez bar skull crusher and cable rear delt fly I get stronger every workout on the bench press. About one rep more every workout, and add...

drunkenmaster1‎, 11-23-2020 07:42 AM
12 1,151

Smile workout split 2020

Ok so i been lifting for a couple years and got my deadlift to 525, squat is 435 , Bench is 315 and i am 20 years old 6 feet 175 lbs-180 lbs since my weight fluctuates. i made a workout split if you guys want to try it is: you DAY 1: Push DAY 2:Pull DAY 3:Legs DAY 4:Shoulders +Arms DAY 5ff...

massimoo‎, Yesterday 12:14 PM
Yesterday, 11:31 PM Go to last post
7 421

Question What do you think of GZCLP?

I am currently running Allpro’s routine as per the sticky and have seen some strength gains (as expected from a newbie), mostly neuromuscular rather than size, but I have been on a cut for 12 weeks having lost 4.7kg (~10lbs) so I wasn’t expecting any substantial size gains. I’d like to move to a...

xuerebx‎, 11-25-2020 08:44 AM
Yesterday, 12:39 PM Go to last post
14 794

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 03:00 AM
21 Pages
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Yesterday, 12:11 PM Go to last post
626 167,319

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