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Forum: Workout Programs

What workout is best for your goal?

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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
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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
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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 06:13 AM
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05-09-2021, 05:19 AM Go to last post
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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
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3,012 1,198,625

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
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03-17-2021, 07:01 PM Go to last post
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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
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01-08-2021, 04:28 AM Go to last post
964 984,002

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
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Vacation

Going on vacation for a couple weeks. No gym at the hotel. What can I do to keep what I've gained?

OldPapa‎, Today 11:55 AM
Today, 12:11 PM Go to last post
1 45

Rate beginner routine/10

So after working out with a lot of friends, giving them pointers, I’ve become overloaded with request for programming. With that, I decided to package it in a neat little format. The different exercises aren’t listed, as I like to leave the option of what movement to do to the individual but the...

BeginnerGainz‎, Yesterday 05:51 PM
16 371

Light weight, medium reps, HUGE gains?

There are a few guys at my new gym who are big and lean. I watch them lift low weight for about 8 reps, sometimes half repping, yet they are huge. One example: dumbell curls, 3 sets 25lb - 8 reps 30lbs - 8 reps 35lbs - 8 reps The lifts are not slow (not fast either), not pause reps, not...

sethd2005‎, Yesterday 10:52 AM
7 279

How to choose a new routine?

So I've been doing Coolcicada's PPL with Deadlifts for about the past 6 months on and off (Thanks Corona). I've had great results on it, but I've recently got myself a home gym and am missing equipment needed for some of those workouts. The equipment I have is - Power Cage - Fitness Reality...

SurfshackTito‎, Today 06:43 AM
2 122

Offer > https www.buyonlinecare.com/ultra-fast-keto-boost-france/

Ultra Fast Keto Boost FRANCE >> Ultra Fast Keto Boost FR >> Ultra Fast Keto Boost AVIS >> Review >> episodes or swelling Battles against the undesirable fat scture Helps to Lose Weight with no issues Consumes Fat in a bad position Areas Consumes Fat for Energy Battles against swelling and...

ekbarihorsoch‎, Today 06:58 AM
0 83

Thumbs up Planking post template

If there is one exercise we all love to hate and hate to love it is this one . A plank is a simple effective body weight exercise that requires no equipment and can be performed just about anywhere.   Holding your bodystiff as a board develops strength primarily in your core - the muscle that...

userWHPDJGMU82T‎, Today 06:41 AM
0 73

Smile Tutorial for Beginners (Crunch)

Tutorial for Beginners How To Do A Crunch Properly 1. Lie down on your back. Plant your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale. 2. Exhale and lift your upper body, keeping your head and neck relaxed. 3. Inhale...

Starwin89‎, Today 05:07 AM
Today, 05:07 AM Go to last post
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he Best Science-Based Workout Split To Maximize Growth

Probably the greatest choice you need to make when beginning in the rec center is picking what exercise split (or "preparing split") you will utilize. Or then again all in all, basically sorting out how you will bunch your activities consistently. Furthermore, despite the fact that there isn't one...

Pierise‎, Today 03:49 AM
Today, 03:49 AM Go to last post
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Planking

The plank is one of the simplest exercises that you can do it's simple in its appearance and the amount of steps involved in doing one. Being simple, though, does not mean that doing a plank is easy. Getting into plank pose can be easy. Holding a plank can even be easy, for a few seconds, but...

Taetae27‎, Today 01:06 AM
Today, 01:06 AM Go to last post
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issue of Tibialis anterior muscle

I had, especially once a time but still now, a trouble that is not recognized from fitness websites. As you read in the thread title, it is the forgotten muscle: Tibialis anterior! Would you remember that is exists when you feel leg pain? and cannot run nor workout? I have thought as...

Lastworkout‎, Yesterday 12:50 PM
Yesterday, 10:20 PM Go to last post
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Poll Poll: (*almost* full) body building...

what muscles of body cannot we train? (I am considering "normal" fitness enthusiasts, not the ones about I read on Italian websites that do only upper body workouts but excuse themselves with amateur soccer match). firstly, discard non-striated muscles for obvious reasons. then discard head...

Lastworkout‎, Yesterday 01:56 PM
Yesterday, 01:56 PM Go to last post
0 175

KB vs TRX

So I’m wanting to get something to supplement my treadmill walking to help with my diabetes. I’m in okay shape but I do have bad knees but that doesn’t stop me. Wanting to get some flexibility too to combat my stiffness. So I’m undecided between kettlebells or TRX system. I’m looking for something...

DCMCDOGWOOD‎, Yesterday 04:28 AM
Yesterday, 12:23 PM Go to last post
7 265

how many days a week is max possible to train legs?

i am starting back up at gym & i am really motivated to grow my legs. i was wondering what is the max days per week i should train them for the most effective rest etc. any help would be appreciated 😁

rackc35‎, 05-08-2021 03:05 PM
Yesterday, 10:40 AM Go to last post
11 928

Beginners working out same muscles multiple times a day

I knew people who could do less than 10 chin ups and wanted to hit 20 chip ups. We all tried max repping, but that seemed to not improve us very fast. Then someone who could do 20 told us how he got there. He did half of his max reps, which for us would be 5 reps, and did that 5x per day, spread...

Darkius‎, 05-14-2021 11:13 AM
Yesterday, 03:19 AM Go to last post
1 278

Question Just started PPL, I feel like I'm missing something.

Hi, I'm 17 and just started a PPL split using my home gym (a basic incline bench with a rack built in, 17lb barbell, some plates, 10lb dumbbells, and resistance bands on the way). I'm quite a beginner so I'm wondering if my routine is missing anything or could be optimized more: Push day: Bench...

mumbomode‎, 05-09-2021 01:02 PM
Yesterday, 03:02 AM Go to last post
4 897

working from home program is it good?

hi, I am male/31, 5'8'' 140 Pounds, about 18%-20% body fat, starting a lean bulk with 10% surplus, I cant go to the gym for diffrent reasons,so here is what I do at home: 3 times a week, weighted pull ups X3 weighted chin ups X2 weighted push ups X5 lateral raises X4

userB2GU7EDRT3G‎, 05-14-2021 11:30 PM
05-14-2021, 11:30 PM Go to last post
0 247

Let's Squat 5,000,000 pounds in 2021!

2018 we had a squat thread, goal 10,000,000. We got almost 4,500,000 that year if I remember right. This year, all free weight squats count: barbell, dumbbell, kettlebell, water bottles, bricks, backpack full of books, concrete plates, heavy pole, or anything you've got to squat. Just weigh it...

ECGordyn‎, 01-10-2021 05:24 AM
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05-14-2021, 08:49 PM Go to last post
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Quick question from a 50 year old beginner

I was just wondering if the stickies are good reference points to use to start learning what to do when I work out, since i have no idea where to begin, as in what exercises to do to obtain my goal? Thanks for reading

Faintestidea‎, 05-14-2021 01:36 PM
05-14-2021, 04:21 PM Go to last post
2 302

Effective programme for a working father of 3?

Hi all! I'm a 34 years old male. My height is 175 cm and I weigh 68 kg. I have three kids from age 1 to 9 and a full time job. I would like to start weight lifting again. The past 10 years I have done Stronglifts each year, had a break (due to anything from sickness to travel) and then repeat,...

FatRonaldo9‎, 05-10-2021 04:18 AM
05-14-2021, 11:16 AM Go to last post
6 798

Drop Set instead of second exercise

Hi... I am not a very advanced lifter and looking to get some of my thoughts co-signed (or ridiculed) by some people more advanced than me. I am doing a dza push/pull plan for some time (I train seriously since the year of 2018, barely missed a workout, and train off and on for 10 years...

bigbaba1‎, 05-13-2021 04:34 AM
05-13-2021, 06:57 PM Go to last post
9 565

Help - Long 3 day full body workout. Is it okay?

Hey everyone, So I've been working out consistently for the past 2 years, but the thing is that until march I was doing strictly calisthenics (bodyweight workouts). Roughly a month and half ago I decided to make a change and start going to the gym instead. Until mid July I'll be very busy with...

IdoEZ‎, 05-09-2021 04:42 AM
05-13-2021, 10:33 AM Go to last post
4 820

Programs similar to 531?

I ran 5/3/1 with PR sets for several cycles and put on a decent amount of weight to my lifts. Is there any programs similar to Wendlers where you shoot for rep PRs almost every session? I like the program but I'm starting to get bored with it even with changing up my supplementary work and...

WapanCakes‎, 05-11-2021 07:39 PM
05-13-2021, 04:32 AM Go to last post
11 710

want to build muscle ..... diet tips

Hi guys , not new to the gym but new to this site. Looking for some advice really ..... Want to build my chest up and build my arms up - my main goals. Nothing crazy but would like good definition and size. I’m 5ft 10 , 11 st 5 and at around 12.5% bodyfat. I used to have a belly and...

JG95capt‎, 05-13-2021 01:46 AM
05-13-2021, 01:50 AM Go to last post
1 436

Finally 12 straight weeks of lifting done...nothing to show for it lol

This was my 12th week, it's been a low stress week after performance finally started to decline last week, been yawing between sets. I remember being told here to first lift for at least 12 or so weeks before making any conclusions and that was my main focus-to show up every time and never miss a...

Animal2692‎, 05-07-2021 05:06 AM
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30 minute hypertrophy

Trying a new thing. Getting up at 430 just isn't working any more. I can go home every day for a workout, but would only have max 30 mins of actual lifting. Could maybe push it to 40 mins Current workouts are just over 60 mins, 4 times a week. What would your time limited program look like?

Hutrapper‎, 05-12-2021 04:00 AM
05-13-2021, 01:22 AM Go to last post
9 575

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