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Forum: Workout Programs

What workout is best for your goal?

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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 12:51 PM
23 Pages
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682 1,137,428

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
99 Pages
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2,948 958,319

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 08:53 AM
270 Pages
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02-19-2020, 05:35 AM Go to last post
8,070 1,238,618

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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02-16-2020, 04:18 PM Go to last post
667 583,004

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
32 Pages
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01-09-2020, 02:34 PM Go to last post
945 703,735

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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09-06-2019, 01:41 AM Go to last post
72 192,530

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 2,438,894

I'm unable to train one leg for medical reasons. Train other leg? Implications?

So I am unable to train my left leg for life. It's been this way for 7 years. Half of my femur is a fake bone inserted surgically held together by the other half with a rod and my entire knee + connective tissue was reconstructed. I can walk normally, but can't run, jump, or do excercises using my...

BigAndJuicy‎, 02-21-2020 10:24 PM
Today, 01:15 PM Go to last post
4 396

Next Workout?

Hi. I did AllPro last year for about 10 months. Currently I am on week 6 into Fierce 5 Beginner. I think possibly 3-5 more months and I should be done. I wonder what should I do next to increase my muscle gains ? I can train only 3 days a week. What would be best bang for a buck in my situation?...

CooolStoryBro‎, 02-21-2020 10:18 AM
17 602

Legs and triceps same day

I Really want to fit in 3 day routine a week. The thing with the leg day is that i barely have energy for anything else, so i'm thinking pairing it with legs as it's easiest muscle group to do.

friendlyfire31‎, Today 01:17 AM
Today, 12:50 PM Go to last post
4 290

I enjoy full body but not sure about volume

Often feels like I'm not getting enough volume. Is that when it's time to start splitting body parts?

edwardwhaskell‎, Today 05:18 AM
3 230

Lost 20kg(44lbs), should I continue to cut or should I start weightlifting?

Hi all, After multiple years of bad nutrition and little to no exercise, about 6 months ago I started to go to the fitness regularly. When I started I was about 97/98kg (215lbs) and too afraid to step on the scale. Mainly doing cardio - running, rowing and step machine I am now down to 78kg...

Burgiqta‎, Today 06:38 AM
3 160

3 - Day workout program for beginner.

Hello, could anyone give me a mass building 3 day workout program? I've googled everyway, and they all seem to complicated and nothing like im looking for, everywhere is that "bla bla" text. But im just looking for concrete workout exercise sheet. Im 183 cm tall (6 Feet) and i weight 70kg (154...

Sugarpop789‎, Today 08:30 AM
2 137

Unhappy Been training for 2 years but my pecs are 💩

20 5'8 71kg I train full body once a week and then upper 2 times a week My chest workout every session would be incline 8-10 reps for 4-5 sets and then I'd either do cable flyes or pec deck but I noticed when I look in the mirror my pecs look smalll compared to the rest of my torso...

Ravelo7‎, Yesterday 03:02 AM
Today, 05:15 AM Go to last post
9 543

Best discipline for physique other than bodybuilding?

Evening! In a nutshell, out of Olympic lifting and powerlifting, which one would be more beneficial for building a good physique? I'm 6`1 and my long term goal would be to get to 90kg at around 15%-20% body fat. Currently I'm around 85kg and at a best guess probably somewhere around 25%-30% body...

Rjohnson0991‎, Yesterday 11:23 AM
10 375

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 03:00 AM
6 Pages
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Yesterday, 08:58 PM Go to last post
154 20,388

What to start with?

Hey everyone! I'm sick and tired of being out of shape. I'm always extremely busy and it's starting to effect my health. What do people recommend for starting out in regards to programs?

Josh516‎, Yesterday 06:43 PM
Yesterday, 06:57 PM Go to last post
2 189

My 6yo wants to body build?

So my 6yo wrestles for 5 months a year and he really likes it hes strong for his age. He really likes improving his pushups/pull ups etc. Ive asked him several times at different parts of the year what he wants to do when hes not wrestling and he always comes back with bodybuilding. Now im well...

CJJ‎, Yesterday 12:37 PM
Yesterday, 03:51 PM Go to last post
9 382

Advice Needed - what workout? bulk/cut + cardio?

Hi i've been on and off the gym for a couple of years, never stuck it out due to not having a goal in mind and not sticking to any individual plan, I want to get a nice physique and i'm more than willing to put the work in. I've been going for a few weeks 5 days doing individual workouts...

CamKTM‎, Yesterday 06:40 AM
Yesterday, 06:40 AM Go to last post
0 276

Best 3 day plan?

I’m relatively new to lifting. I am only able to get to the gym 3 days a week. A Monday Wednesday Friday. Life stops me doing more. I would like to add muscle and believe my protein intake and calories are good. Although I can possibly eat more. Currently I alternate between a push and...

nezaboy‎, 02-21-2020 11:09 AM
Yesterday, 02:10 AM Go to last post
14 566

Workout program for short men

Hi All, Looking for a workout program tailored towards shorter men 5'3 and under so we don't look to stumpy. Is there any workouts we should avoid that will make our stature look even more disproportionate? I am currently doing starting strength and the excessive squats are making my legs...

geekchicken‎, 02-21-2020 07:27 AM
02-21-2020, 10:44 PM Go to last post
9 558

Rate my FULL BODY plan

I don't know how this plan looks, I tried to develop it myself using excercises I enjoy and want a second opinion. I'm not an expert. I'm at uni, otherwise would prefer a PPL routing, supersetting push-pull moves seems to get me out of the gym nice and quick. To progress, I've been doing 3...

Zlesto‎, 02-21-2020 09:40 PM
02-21-2020, 10:03 PM Go to last post
1 322

Planning on running 5/3/1 BBB. Can anyone clarify these questions for me?

1) In my 2nd edition of 531, Wendler lists the exercises as "3 sets of 5" followed by 5 sets of 10. Are the 3x5 sets the 5/3/1 sets (i.e. 65%-95%) but without the AMRAP? I'm already aware that the percentages doesn't matter for the 5x10 as long as you go light enough to complete your reps. 2)...

Odifududix‎, 02-21-2020 06:34 PM
02-21-2020, 07:07 PM Go to last post
2 342

Looking for a workout program for neck, chest and arms

Hello So I am a skinny person and I want to gain some weight and muscles and I want to enhance the neck, chest and arms areas but I do not want 6 packs. Which exercises should I do? Is there any online training program that I can watch to gain some information about this topic?

WaqarA2000‎, 02-20-2020 11:56 AM
02-21-2020, 04:22 PM Go to last post
24 884

Advice on my workout plan

I started getting more serious about my workout regime in late 2019 and am still learning as I go. I feel my knowledge is still on a beginner level.. I have been working out 4 times a week training each muscle group only once a week. I have been considering changing my routine to work each muscle...

fittymcfitpants‎, 02-19-2020 02:42 PM
02-21-2020, 12:40 PM Go to last post
4 727

Any workout plan that lets me do more deadlifts and squats?

My goals are to get stronger, build muscle, lower body fat... and more functional core. I really like the 5x5 workout that I've started but it only has me lifting 3 days a week. I am very addicted to exercise and would prefer minimum of 5 days. So I have a few questions: -Is there any workout...

wtguard‎, 02-21-2020 06:49 AM
02-21-2020, 09:26 AM Go to last post
6 453

Question Wanting to Move Beyond StrongLifts

I had been doing Stronglifts a little over a year up until last April. In April I had a medical issue that prevented me from working out. I recently got back into working out and started StrongLifts again. I was thinking that with just getting going again with SL I thought this might be a good...

DesiredDad77‎, 02-20-2020 01:54 PM
02-21-2020, 08:43 AM Go to last post
4 558

Post Upper/Lower Split routine review

I'm looking for some advice on my upper/lower split routine. I feel I am making some pretty decent gains, but unsure about number of exercises. A bit of information: - Currently bulking - Goal weight is 90kg - Current Weight and height: 80kg and 179cm - I'm a novice lifter - Do hit each...

Callss‎, 02-20-2020 04:08 PM
02-21-2020, 06:04 AM Go to last post
4 568

Transition from F5 novice to Intermediate

Hi all, I realise this has been asked many many times, I've done a search but can't find the info I'm after. Basically I'm nearing the end of the F5 novice (did it for 5months, then cut and been back on it for another 2 months so far), and I know this because I'm at the stage where I can only...

mojojonz‎, 02-20-2020 01:57 PM
02-20-2020, 09:22 PM Go to last post
10 702

Anyone here completely avoid machines?

I noticed lately that free weights, dumbbells, barbells, kettlebells and any other exercise that is done without a machine have me injury free. I don't have tweaks or aches or pulled muscles. I dropped the cable rows, lat pulldowns, leg press, assisted pull up machine and calf raise machine from...

JamSumo‎, 02-16-2020 01:04 PM
02-20-2020, 06:53 PM Go to last post
22 1,636

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
2 Pages
1 2
02-20-2020, 05:22 PM Go to last post
32 4,482

Cool Okay to do Upper only while sprained ankle heals?

I had started Fierce 5 Intermediate a week ago, and due to an dumb moment (unrelated to the gym), I sprained my ankle. May seem like a silly question, but am I alright to still do Upper on Mondays and Tuesdays? Thanks.

schoolstrength‎, 02-20-2020 10:46 AM
02-20-2020, 02:50 PM Go to last post
3 538

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