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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
279 Pages
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Yesterday, 04:44 PM Go to last post
8,361 1,345,270

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 1,038,159

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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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 1,213,036

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
949 794,821

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
06-20-2020, 11:55 PM Go to last post
79 240,830

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 2,549,389

Need Advice

what the fuhh is up brahs. another 8 weeks, another routine for slow controlled falls to take a shii on leg day & not being able to scratch my back on back day. what’s some of yours favorite exercises that give you the best pump/mind muscle connection & results. always looking for new ideas. here’s...

Cclin1‎, Today 01:13 AM
Today, 01:58 AM Go to last post
1 81

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, Yesterday 01:20 PM
Today, 01:58 AM Go to last post
8 242

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, Yesterday 07:35 PM
Today, 01:52 AM Go to last post
1 91

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
12 1,214

This forum isn’t helpful at all

My friend told me to start an account. Michaelv92 is the friend. Him and I are using the same exact routine. He knows more than me, so I copy and paste his routine asking a similar question because we are both looking to match programs. All I’ve encountered is multiple people worrying about...

frankbat94‎, Yesterday 04:15 PM
Yesterday, 11:53 PM Go to last post
8 251

need a new full body workout program.

i've been training for about 2 years at home with a bench, barbell, dumbbells, squat rack... i recently started going to the gym, and i would like to start using machines to better target muscles like my back etc. where can i find a good full body workout program (for bodybuilding and...

Datboileg‎, Yesterday 04:56 AM
Yesterday, 10:04 PM Go to last post
9 347

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, Yesterday 01:34 PM
Yesterday, 08:26 PM Go to last post
5 208

Hitting muscles multiple times a week?

So I’m seeing TONS of people suggest this and there are some factors that I’m struggling with understanding. I have a strength and size imbalance in my medial delt when doing side raises, so I’m trying to find ways to improve this as well. One routine I was interested in was a PPLR So it...

michaelv92‎, Yesterday 11:36 AM
Yesterday, 08:03 PM Go to last post
19 376

Is this a solid PPLUL?

Hi y’all new here, was wondering if my nee routine is solid. Usually only hit muscles hard once a week, but I’d like to change it up! Here is the one I created. Pull Deadlift 5x5 Pulldowns 3x8 Seated row 3x8 Rear delt fly 3x12 Shrugs 3x10 Barbell curl 3x8 Preach curl 3x8

frankbat94‎, Yesterday 02:46 PM
Yesterday, 05:08 PM Go to last post
12 293

How does my training program look

i want to increase my measurements to reach my golden ratio proportions. I wanted some opinions on it to see how everything looks i have attached the pdf files for both the training program im going to follow and my current proportions vs the golden ratio proportions I will train using...

theo132598‎, Yesterday 12:26 AM
Yesterday, 03:22 PM Go to last post
4 286

Decent gains after 4.5 months?

After 4.5 months of lifting weights, having not lifted for over 2 years, have I made ok gains so far? 5'10.75, 175lbs, ~16% bodyfat OHP - Start: 75lbs x 5-6 Now: 115lbs x 2.5 Barbell Row - Start: 75lbs x 6-7 Now: 135lbs x 5 Squat - Start: 75lbs x 5-7 Now: 165lbs x 3.5...

proxyfunction‎, 07-11-2020 10:49 PM
Yesterday, 01:36 PM Go to last post
21 522

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
1 2
Yesterday, 11:42 AM Go to last post
38 3,073

"Fierce 5" Comprehensive Program List

I began designing the "Fierce 5" series because I wasn't completely satisfied with the majority of 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 nearly all of them lack what I’d consider proper...

davisj3537‎, 07-08-2014 07:03 PM
269 Pages
1 2 3 4 5 ... 269
Yesterday, 12:21 AM Go to last post
8,053 1,667,125

Focusing solely on Grease the Groove

Hello, is it a good idea to not do any workout other than Grease the Groove if my purpose is to increase my chin ups from 2 to 8?

ProwlerWalk‎, 07-11-2020 02:56 PM
Yesterday, 12:06 AM Go to last post
2 264

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
07-11-2020, 11:11 PM Go to last post
4 468

How do I fix being skinny fat?

I've been skinny fat (21yo, 5' 10'' 128 lbs) for quite some time now. I'm aware that this is a bit on the lower end of the weight range for my height, but I still have a decent amount of fat covering my midsection, and I've never been able to see my abs. Additionally, my conditioning could use a...

granolabar849‎, 07-11-2020 06:26 PM
07-11-2020, 07:45 PM Go to last post
6 395

I like high volume, but is my routine TOO much?

I don’t mind a higher volume plan. Ive been doing it essentially since I started training. But just wondering if it’s too much. I’ve gained noticeable size and strength within the first year from it. But I would like a reassessment from some of you guys. This one is a 4 day split. Back and...

michaelv92‎, 07-11-2020 02:35 PM
07-11-2020, 06:02 PM Go to last post
5 377

Identify weight plate. Martin Olympic

Can’t find any info online. Thank you. Martin Olympic Weight Plate

eaztridah247‎, 07-11-2020 03:12 PM
07-11-2020, 03:12 PM Go to last post
0 255

12-15 rep range good for building muscle?

Im currently on a 35 rep goal 3 sets for bench and most shoulder related exercises due to an injury i had a while back and im lifting lighter weight in the meantime while i gain my shoulder strength back as i used to work between 6-10 range. TLDR: is 12-15 rep range good for muscle building?

Starley‎, 07-11-2020 02:49 AM
07-11-2020, 01:38 PM Go to last post
19 647

Is my self made workout routine any good?

Hi all So i been working out with my routine, and i was thinking if there is some way to improve it. It takes me roughly 1 hour to 1:10h, quite long would be nice to have a workout done in 40 min or so but 1 hour is not too bad. I mainly watched videos of athleanx, and based on his information...

i3arty‎, 07-10-2020 09:46 AM
07-11-2020, 06:47 AM Go to last post
10 508

Thumbs up Question about German Volume Training

So I've been wanting to start doing GVT recently and I have something I'd like to ask to those who are experienced with it: Every time I research GVT it says that you should use 60% of your one-rep max as a starting weight and should expect to reach about 7 or 8 sets before failure. There was...

bryn1234‎, 07-09-2020 02:58 PM
07-11-2020, 05:19 AM Go to last post
11 675

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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07-11-2020, 03:47 AM Go to last post
429 97,380

Bulking vs keep cutting to 10%

Hello, im 21 almost 22, been workin out for a while, also in the Army, im tryin to get opinions. Should i keep cutting to get to like 10% bodyfat to get the 6 pack or just bulk again up to like 200 lbs ish or so 2-3 months? Im 170 lbs 6'3 at the moment, about 13% bodyfat. Also going on a year long...

KingZD1‎, 07-10-2020 03:37 PM
07-11-2020, 01:46 AM Go to last post
3 440

Should I continue bulking or cut?

Hi everyone, pics are below, so I’ve been working out for a little over a year. Been on a pretty intense bodybuilding program. I’ve had my fair share of injuries and inconsistencies, but I’m at a point now where I’ve been bulking for about 8 months now. The only fat I have appears to be...

michaelv92‎, 07-09-2020 07:24 PM
07-10-2020, 07:32 PM Go to last post
8 679

Order of exercises?

On say a Push day when I am working Chest, Shoulders and Tris. Is it best to work all chest exercises first, then shoulder, and then finish with tris. Chest 1 Chest 2 Chest 3 Shoulder 1 Shoulder 2 Shoulder 3 Tri Tri

rnickel17‎, 07-09-2020 07:53 PM
07-10-2020, 06:39 PM Go to last post
10 650

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