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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
288 Pages
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Today, 12:37 PM Go to last post
8,637 1,421,375

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
100 Pages
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2,987 1,092,260

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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10-03-2020, 09:10 AM Go to last post
687 1,265,911

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
23 Pages
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09-30-2020, 06:31 PM Go to last post
678 716,608

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
1 2 3
09-08-2020, 09:44 AM Go to last post
80 273,297

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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09-01-2020, 05:52 PM Go to last post
956 858,725

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 2,628,515

PPL Simple but effective?

Just looking for a thumbs up from you bro’s that are familiar with PPL PUSH DECLINE BENCH PRESS 4x6-8 PEC DECK

kauseemcee‎, Today 05:50 PM
11 207

Adding a calisthenics workout?

Disclaimer: calisthenics got me through quarantine and I learned to love the unique benefits they offer, the strength gained from them carried over into all my lifts, even my deadlift which after months of no gym was up by 20 lbs when testing it. So currently my routine consist of a heavy upper...

BeginnerGainz‎, Today 07:31 PM
Today, 08:06 PM Go to last post
1 57

Question Custom P/L/P Routine. Thoughts?

PUSH (Chest, Shoulders, Triceps) Decline Bench Press: 1WU, 4x8-10 Incline Chest Press Machine: 3x6-8 Pec Dec: 2x10-12 Barbell Seated Shoulder Press: 3x8-10 Dumbbell Lateral Raises: 3x12-15 Barbell Skull Crushers: 3x10-12 Dumbbell Overhead Extensions: 3x10-12

kauseemcee‎, Today 06:07 AM
13 326

Good Squat Alternative?

Hey guys. I bought a Safety Bar for my home gym and found a great exercise called` hatfield squat`. The Safety Squat bar lays on my trap and it does not Fall down. And l Do Not hold the Bar With my hands. My hands will hold onto something. IT is assisted With my hands and l squat like usual. I...

Shswhwwnnw22‎, Today 06:43 PM
3 76

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 08:47 PM
5 Pages
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Today, 04:58 PM Go to last post
141 14,864

Routine help needed!

So pretty new to this but got a real enjoyment from hitting the gym and enjoying my noob gains but I want to change it up a little as getting a bit tedious and very time consuming. So over the past 2 months I was doing the 4 day Upper/lower split and eating around 3500 calories a day and added...

newbie1013‎, Today 12:24 PM
10 207

Post Short Workout Routine

Hi everyone, I'm a 24yo female, I've been lifting for a year and I've followed different programs like Starting Strength and Allpro. I'm 5'7 and I weigh 172 lbs. Before lifting I used to do a lot of cardio and my weight was around 155 lbs. Right now I'm on a caloric deficit, following a diet...

userKP7W08AHLPI‎, Today 06:07 AM
Today, 02:07 PM Go to last post
4 259

Programming question on Back development

Hi, This is a "programming" question but let me know if it should be a different sub. I've been lifting and reading lifting forums for about 19 years. Over that time the mainstream guidance has changed, so I'm curious what the more modern thinking is now. Vertical vs Horizontal pulls...

NomadNA‎, Today 10:03 AM
3 197

Noob workout routine

So I’m new to working out and I’m looking for a little advice. I’m 27 and have tried to work out and stuff before but never really lasted longer than a week or so. I’ve been going to the gym for around two months and loving the noob gains and gained around 1.5 stone in the last six weeks but...

newbie1013‎, Today 01:07 PM
1 148

Lightbulb Driving 30 minutes everyday to my nearby gym!?!!

Should I just go ahead and drive to a gym that’s 30 minutes from my house everyday!!?! I love bodybuilding and don’t want to ruin my progress with my coach but at the same time I’ll burn through gas like crazy since I’m training pretty much everyday and I’ll have to sacrifice a lot more gym time...

Kev331‎, Yesterday 07:42 PM
5 324

Program Check/ Farmer's Carry Programming

Was originally just going to ask about the farmer's Carry. How you program it, how long it takes to recover from it, etc. I decided to throw up my whole plan so it can be judged and commented on. I'm planning this: Lower-Body Strength A ( Sometimes this day is for heavy deadlifting and even...

360365LAWS‎, 10-20-2020 03:36 PM
Today, 06:21 AM Go to last post
11 503

Training a muscle every day for 30-60 days

There are a million articles out there with "I did 100 pushups every day for 30 days and this is what happened." Clickbait BS. But I saw this article on BB.com and it got me thinking: https://www.bodybuilding.com/content/what-happens-when-you-train-calves-every-day.html Cliffs is that if you...

colontos‎, 10-19-2020 04:05 PM
13 822

Hypertrophy program wanted

Basically coming from coolcicadas PPL, I feel like something new. Any other popular programs on this forum? I was looking at a thread that had a chit ton of links but most pages were deleted, sorry for the generic post

kauseemcee‎, Yesterday 11:37 PM
Yesterday, 11:37 PM Go to last post
0 266

guinea pigs looking to assist

I'm to the point where I want to help others however I can. I figured by volunteering to undertake workout programs or whatever could be a fun way to do it. Some background: I am a 34 year old male who is active duty military, so I am generally in good shape. I have completed 2 half marathons...

andersonpc‎, Yesterday 02:28 PM
Yesterday, 07:17 PM Go to last post
3 277

Upper Lower/PPL/531???

Hey everyone been a long time since I've been on these forums. I've been poking around looking for a new routine. Ive been using FitBod pre pandemic for a year but now that I'm back in an actual gym I want to get back to something that's more intense. In the past I've done Upper/Lower, PPL,...

Amnak‎, Yesterday 06:29 PM
Yesterday, 06:46 PM Go to last post
1 213

Workout length

Hey everyone! I've been trying to get into shape and i have made some progress during quarantine but, I have limited equipment and it feels like my workouts are getting longer and longer. The max i have spent is 2 hours but I'm averaging at 1:30-1:45. I'd like to keep it at an hour or 1:15...

booster232‎, Yesterday 04:50 PM
Yesterday, 05:20 PM Go to last post
4 306

High Resting Heart Rate and Overtraining

Could an elevated resting heart rate be an indicator of overtraining? Thinking of swapping out workout volume for some low intensity cardio this upcoming week to clean up some of my gains during a mass gaining phase and see if it brings down my heart rate. It's been in the mid 90s to low 100s.

pinfante‎, 10-16-2020 02:48 AM
11 1,173

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 02:00 AM
20 Pages
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Yesterday, 03:26 AM Go to last post
594 148,510

Post Med (Ai) Research - about your workout & injuries

Greetings, I am 4th-year Medical Student and a lifelong athlete. I am on a mission to create a virtual tool that would be a gem for individuals like you and I - who wish to extend their time in the gym and maximize performance in their sport, all while mitigating risk of injury. I...

igorsavchuk‎, 10-19-2020 03:33 AM
Yesterday, 12:56 AM Go to last post
5 636

Need help turning my routine in strength/hypertrophy

Pull (1) Deads 5x5 started (not doing deads rn cause of injury so maybe another back exercise for now?) Pull downs 3x8 Seated rows 3x8 Rear delts flys 3x12 Barbell curl 3x8 Incline curl 3x8 Shrugs 3x10 Push (1)

michaelv92‎, 10-20-2020 10:15 AM
Yesterday, 12:07 AM Go to last post
21 602

Question Is periodization important for hypertrophy?

So my goal is to get close to my genetic limit of muscles and get strong while staying natural. So far i have been mostly using linear progression doing 3x5 and 10% back off when stalling. What im wondering is if periodization is very important for hypertrophy (bodybuilders). Lets say i have an...

NorViking96‎, 06-13-2018 05:23 AM
2 Pages
1 2
10-20-2020, 04:31 PM Go to last post
43 5,252

Smile Need a workout program recommendation

Hey, i have been working out for like 5-6 years. I have taken some breaks, but it was not more than 2 months for like 3 times or so. Now i have been stuck with my physique for the last 2-3 years and havent made any noticeable progress, because i was not serious about it, so i didnt make sure my...

DominicAZ‎, 10-20-2020 01:36 PM
10-20-2020, 02:28 PM Go to last post
2 391

Is my Chest/Back, Legs, Shoulders/Arms split alright?

I used to be on Cooclida's PPL but I decided to switch up the muscles to do something novel. I find this to be fun and I don't have issues progressing on my compounds (be it in reps or weight). Chest/Back - Bench 3x5 - Row 4x8 - Incline DB 3x8 - Pulldown 4x8 Legs - Squat or Deadlift (I...

Odifududix‎, 10-20-2020 10:05 AM
10-20-2020, 02:11 PM Go to last post
14 532

Am I working too much on the same day?

I’m 16 and I’ve been working out for a couple of years, albeit with a lot of interruptions because life gets crazy. I didn’t really get into the technicalities of lifting until a year ago, when I started learning about splits and specific types of training and everything that goes along with it,...

QuillLifts‎, 10-20-2020 10:13 AM
10-20-2020, 10:45 AM Go to last post
2 380

Exercise Selection

How many exercise variations are you doing per muscle group per week? How often do you vary them. For chest for example: At a minimum should you be doing flat bench, some type of incline, some type of flys, and dips or decline? Thats 4 exercises

pinfante‎, 10-20-2020 08:05 AM
10-20-2020, 09:54 AM Go to last post
10 491

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