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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
1 2 3 4 5 ... 280
8,374 1,347,782

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
1 2 3 4 5 ... 99
2,968 1,039,781

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
1 2 3 4 5 ... 23
07-07-2020, 04:41 PM Go to last post
675 664,999

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
1 2 3 4 5 ... 23
07-06-2020, 10:53 PM Go to last post
684 1,214,596

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
1 2 3 4 5 ... 32
06-22-2020, 09:33 AM Go to last post
949 796,537

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
79 241,787

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
1 2 3 4 5 ... 365
04-19-2016, 12:44 PM Go to last post
10,927 2,551,409

How Can I Optimize My Current Workout Routine?

Alright, to start im 6'2 157 lbs probably 15-17% bodyfat and 26 years old. right now I am skinny fat with some muscle. my goal is to get lean and build more muscle. right now i'm a little limited due to not having access to the gyms so I only have my bodyweight a pull-up bar and 30 lbs...

audioblndr‎, 06-06-2020 11:56 AM
Today, 08:05 AM Go to last post
17 2,892

Good Program????

Been Training for 9 months properly now. Just wanted to get some opinions on this PPL. I'm pretty sure its a popular one but can't find the name of it. I include core exercises during pull days. All comments are appreciated. I'm not going to include the Thursday,Friday,Saturday since its...

CP0303‎, Yesterday 05:20 PM
Today, 07:59 AM Go to last post
8 248

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, 07-14-2020 11:25 PM
20 542

split upper body/arms and legs 4-5 times a week?

Hey, ive got a question..... I am currently working out on a upper /lower body routine 2 split routine... Upper: benchpress,lat pulldown,incline benchpres, chest supported barbell row, skullcrusher, chest supported ez bar curl, lateral raises Lower: squat, stiff legged deadlift. ...

drunkenmaster1‎, Today 05:13 AM
Today, 07:14 AM Go to last post
3 140

Best chest exercises for gynecomastia?

I developed gynecomastia a few years after puberty in my teens, I'm guessing from hormone imbalance. I wasn't on any medications at the time. It's not just fat, I actually have hard lumpy breast tissue under my puffy nipples. What are some specific exercises I can do to make it less noticable?...

SnafuInTheVoid‎, Yesterday 09:19 PM
3 177

Squats and Leg Press

Is doing leg presses a good substitute for squats?

homie20asu‎, 10-29-2009 11:17 AM
Today, 05:45 AM Go to last post
11 496

Question Fierce 5 weight progession questoin

Hey Guys, I read the sticky before asking this question. My question is as follows: The sticky stats the progression should be like the below: "This is a question I'm repeatedly asked so here is a progression example: So the blow is Week 1 Monday-Squat-200, Bench-150 Wednesday-Romanian...

fattofame3‎, Today 03:35 AM
Today, 05:18 AM Go to last post
2 145

Two Scenarios: Effects on Hypertrophy and Strength

Been playing around with this thought, and was wondering if there was any evidence to support any differences in respect to hypertrophy and strength gains. Scenario A: Individual performs Workout A, comprised of 8 different exercises, completed in a specific order in 60 mins with defined rest...

Nicksosure1‎, Yesterday 10:39 AM
Today, 04:50 AM Go to last post
7 305

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, 07-14-2020 10:52 PM
Today, 04:49 AM Go to last post
10 440

What if I stopped doing isolation movements?

For hypertrophy or strength... After my main compound lifts, I’m so fatigued I don’t get much more than get a bit more of a pump from my isolation exercises, and I imagine prolonging recovery time needed. I’m not increasing weight on isolation exercises, to be honest. I tend to do a main...

jfdi‎, Today 04:03 AM
Today, 04:20 AM Go to last post
2 150

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, Yesterday 01:57 AM
Today, 01:18 AM Go to last post
7 403

3 day split workout

Is this a good 3 day split program? chest bi's, Shoulders legs, back tri's

tom546‎, 06-21-2009 07:28 PM
Today, 01:17 AM Go to last post
4 536

3 day workout split

Hi, I'm currently stuck between work and school. I go to college in the day and work part time at night. The only time I really have to workout is Friday, Saturday, and Sunday. What's a good 3 day split I can follow ?

CytoRage‎, 10-14-2013 09:59 PM
3 493

Unhappy Liver damage & High Blood Pressure

Hello broskis, I'm 31 and I was just diagnosed with acute liver failure, stage 2 hypertension (157/105) and had a resting heart rate of 115. This is after 17 years of hard drug addiction, alcoholism, and almost exclusively junk food diet. I finally got the message and I've been sober for...

SnafuInTheVoid‎, Yesterday 07:55 PM
Yesterday, 11:18 PM Go to last post
2 186

where can i put in ab excercises?

i have never trained abs directly , mostly because i wanted to focus on building all around muscle, and i knew i wasn't gonna have abs anyways because i was gonna bulk for a while, well, it's been 2 years and i put on 23 kg, i'm starting to look real good, and when i cut, i'd like bigger abs. ...

Datboileg‎, Yesterday 04:13 PM
Yesterday, 06:27 PM Go to last post
4 249

Workout volume

So I started lifting in high school for sports and have been decently consistent since then, but I did not start taking it serious (proper nutrition, effort in the gym, etc) until about 4ish months before coronavirus hit and then stopped lifting until about early May or so. So I would say I really...

crobby‎, Yesterday 05:46 PM
Yesterday, 06:04 PM Go to last post
2 173

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, 07-12-2020 04:56 AM
Yesterday, 04:19 PM Go to last post
15 834

Kabuki Strength FORGE template

Anyone get a copy of the FORGE template they released last week for free? I just saw the video on it and it already expired

stonewall02‎, 06-18-2020 11:54 AM
Yesterday, 03:19 PM Go to last post
9 1,185

Very weak legs need advice.

I'm 18, 6'2/190cm tall and weigh 190lbs/86kg. I have no prior weight lifting experience, i'm about to turn pro in kickboxing and need to strengthen my weak legs , Yesterday was the first time in my life that i lifted weights ive only done calisthenics and haven't really ever trained my legs...

Edward187‎, Yesterday 12:56 PM
Yesterday, 02:58 PM Go to last post
5 293

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, 10:09 AM Go to last post
6 509

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, 07-14-2020 02:26 PM
Yesterday, 10:08 AM Go to last post
12 451

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
Yesterday, 09:53 AM Go to last post
7 474

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, 09:06 AM Go to last post
22 772

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
1 2 3 4 5 ... 15
Yesterday, 08:59 AM Go to last post
432 98,846

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, 07-14-2020 04:57 AM
Yesterday, 08:46 AM Go to last post
3 438

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