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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 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
26 Pages
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Today, 03:13 AM Go to last post
769 323,415

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
25 Pages
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735 959,943

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
102 Pages
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03-24-2022, 02:03 AM Go to last post
3,054 1,382,061

Sticky Thread Sticky: It's Go Time! THE CHALLENGE BEGINS 2.13.22

Our 4-Week Challenge was built to inspire you to think beyond your limits and find ways weekly to improve your overall health and fitness. All ready a beast at the gym or just getting started, it doesn’t matter - our team of master coaches will hit you with new challenges each week to test your...

ForumNature‎, 02-13-2022 12:55 PM
02-13-2022, 12:55 PM Go to last post
0 3,902

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
24 Pages
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697 1,519,740

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
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03-17-2021, 07:01 PM Go to last post
84 425,969

Sticky Thread Sticky: Am I overtraining?

In response to this question, asked several times per day in this forum, consider this: Due to a large number of variables from one trainee to the next, no one can look your written routine and declare it "overtraining" or "too much." Instead of posting your routine in all it's detail while...

ironwill2008‎, 11-21-2018 07:29 AM
11-21-2018, 07:29 AM Go to last post
0 58,221

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 3,108,748

Question Help with PHAT routine

I'm going to switch my workout program this summer and I thought trying out PHAT could be fun, But i'm a bit unsure on how to approach it since it's the closest I have came to making my own program. So I'm just here for some guidance and help on what could be improved with what I have came up with...

BigLad06‎, Yesterday 02:03 PM
Yesterday, 11:48 PM Go to last post
1 105

chest/back after fierce 5

Hi all, After close to 2 months of training the fierce 5 i am reaching the end of my progression. Instead of taking a week and continue, i prefer modify my workout. I will keep most of the exercises and change a few around. Basicly i wish to put my focus to two of my weaker groups: chest and...

cembos‎, 05-14-2022 11:16 PM
Yesterday, 11:15 PM Go to last post
9 407

RP training and fat loss phase.

Just finished a five week mesocycle using rp style training, basically volume ramping. For those who use or have used this style of training during cutting, did you still try to add sets during the meso? Or did you hold it more static? I was able to add like 1 set in week 2 and 3 for most body...

JitsuLifting‎, Yesterday 02:45 PM
Yesterday, 04:13 PM Go to last post
1 120

New Toy! The SSB safety squat bar

I love this thing! https://www.youtube.com/watch?v=oRRhIe9Kl8M

coachcalande‎, 05-09-2022 04:26 AM
Yesterday, 03:22 PM Go to last post
13 707

Power lifting to bodybuilding muscle gain

How much more solid muscle can a intermediate to advanced power lifter gain if they were to switch to a bodybuilding style of training? For instance, let’s say for someone that has trained for 4 years and has put up relatively big numbers on the bench press (1.5-1.75xbw), squat (2-2.5xbw), etc....

Lizzy3200‎, 05-16-2022 10:27 PM
Yesterday, 02:56 PM Go to last post
4 229

Need help training for aesthetics with only dumbbells and pull-up bar

Somewhat beginner at lifting, I want to train for aesthetics to get the nice summer bod. Any help is much appreciated

Mfatteritano‎, Yesterday 11:52 AM
Yesterday, 12:08 PM Go to last post
1 131

Need 4 day Workout for Home Gym

Going to start working out at home. Working 12s at the moment so only can workout 4 days a week. So I am looking for a good 4 day workout plan that will fit with the equipment I have at home. I have a rogue power rack/barbell, powerblock adjustable dumbbells and treadmill. Have no other...

sanzz18‎, Yesterday 06:21 AM
Yesterday, 11:54 AM Go to last post
3 206

Accumulated fatigue

How often should you take a break from lifting to reset any accumulated fatigue? And how long should the break be?

Quiggie‎, 05-16-2022 12:22 PM
05-16-2022, 11:38 PM Go to last post
5 275

is workout efficient

Hey, I and my brother started working out a month and a half ago and our routine was a 3-Day full-body workout. Now we want to level up the routine and do a 4 day PPL with a full-body routine, How effective is this? Although I've also read that splitting the routine to Upper body/ Lower...

bgokjh‎, 05-15-2022 02:20 AM
05-16-2022, 10:16 AM Go to last post
13 556

Low Volume High Frequency U/L 4 day on one day off

So I am looking to workout pretty much every day if possible as I use training to get my stress out and genuinely just love lifting. I have heard low volume high frequency training has a lot of success when it comes to strength and hypertrophy gains and I just wanted to ask peoples opinions on...

StrengthStudnt‎, 05-16-2022 12:45 AM
05-16-2022, 06:10 AM Go to last post
2 228

Help me get to 120 bench :)

Hi can someone please help me to get my bench 1 rep max to 120kg? Atm my 1 rep max is 110kg. I weight 90kg myself. Im 36 year old. And i train fullbody 2x a week atm. Im stuck at 110kg bench and cant get past. That point :( my bench session is like 1x110. 1x108. 1x 104.. 1x100.3x97. 4x87 5x 82.....

Mortzik‎, 05-07-2022 07:57 AM
5 Pages
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05-15-2022, 01:35 AM Go to last post
146 4,818

moved on to intermediate too fast?

hi all, I have been lifting for about 8 years, long story short, i bulked too fast then cut too fast, **** form, **** programes etc etc so I have remained the same overall really until about 2 years ago when I sorted out everything and started to make some sort of progress (gained about 7kg and...

themorganator4‎, 05-14-2022 03:05 AM
05-14-2022, 12:11 PM Go to last post
5 407

Exclamation Haven't followed a program since i started going to the gym

18m, 186cm, 84kg I have been going to the gym for about a year and a half now, but have never followed a program. I have put on a fair bit of noticeable muscle. I staretd off with no idea really of what to do, i used to go about 3 times a week and would just do basic exercises like bicep curl,...

Warmongermain‎, 05-14-2022 03:14 AM
05-14-2022, 05:45 AM Go to last post
1 287

Start workout journey

Hi, I am 23 years old, (1m74 cm/64kg) and I want to start bodybuilding. I have 13 months (before next summer) to reach a "beautiful" body shape. I am an ectomorph with narrow shoulders and a slim physique., so slim that people thik I am 18 yo I plan to do the following: - For the first 3...

Fransisc123‎, 05-14-2022 04:00 AM
05-14-2022, 04:50 AM Go to last post
1 239

How to you approach deloads?

Do you do scheduled deloads, do you deload intuitively, upper and lower body separately, never deload at all, full week off once in a while - what is your preferred approach? I've personally ended up with very rarely doing deloads and instead just progress on the lowest overall volume that I can...

EiFit91‎, 05-12-2022 02:52 AM
05-14-2022, 12:47 AM Go to last post
15 626

PPL-Arnold split hybrid

Ive been doing a PPL program but i want to mix things up and do a Push-pull-legs -chest/back-shoulders/arms- legs. What are your thoughts. And if someone is doing program like that can you share it.

Joker741‎, 05-13-2022 06:00 AM
05-14-2022, 12:05 AM Go to last post
5 405

Self-adjusting progressive overload

Is it just me or does it make more sense to increase reps before weight to achieve progressive overload? Example: Start with 3x6 reps, and increase weight once you have performed 3x8, or maybe 3x10 reps with the starting weight, rather than adding 5 or 10 pounds once you've ticked off the weight...

CLTRD‎, 05-12-2022 01:20 PM
05-13-2022, 07:20 AM Go to last post
5 382

New routine thoughts

Hi everyone, I’m brand new to this site and was looking to get some opinions on a new workout plan I was thinking about. I’ve traditionally done a classic bro split and push/pull/leg splits, but I was looking for a way to shock my muscles and thought of this routine. Any feed back would be...

Durkefluff‎, 05-12-2022 02:41 PM
05-13-2022, 06:44 AM Go to last post
13 615

Question 33 Year Old Out Of Shape/Weak Seeking Advice

Bit of background: Had stretches where I would go to the gym and pretty much every time would get frustrated and stop going for a bit (soreness, lack of gains, being lazy, letting something in my personal life effect me, etc). The last time I went to the gym was 2015 and just dealt with overall...

maxschouweiler‎, 05-12-2022 11:06 PM
05-12-2022, 11:25 PM Go to last post
1 308

I'm disabled need guidance

So an update on my leg situation, so basically I've had a follow up appointment, I have nerve damage in both of my legs, aggressive arthritis in both knees, patellafemoral pain syndrome and flat feet, basically the days of lower body work are done. So it's looking like upper body it is, the...

Mbt1990‎, 05-10-2022 10:07 AM
05-12-2022, 08:48 AM Go to last post
4 459

"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
273 Pages
1 2 3 4 5 ... 273
05-11-2022, 02:33 PM Go to last post
8,172 2,097,283

How to manage my workout split?

Hi I will write down a few principles about designing a workout plan, that I will try to put inside my workout plan: - Small muscles with 24 h recovery. - Large muscles with 72 h recovery. - when you train your leg, the back is also involved. - when you train your chest, back, your arms are...

Lepad‎, 05-11-2022 06:35 AM
05-11-2022, 01:34 PM Go to last post
18 728

Top 6 benefits of doing plank exercises daily

The pandemic has made each of us very aware of the importance of physical activity and the various approaches to exercising at home. Also, imagine a scenario where we realize that consistent physical activity for a few minutes can work your core, your strength, your body and even your...

saulocall‎, 05-11-2022 11:15 AM
05-11-2022, 11:15 AM Go to last post
0 279

Favorite progression methods

01. Double progression 5-8 reps 100x6 100x7 100x8 105x5 02. Step loading (volume increase) 100x8,100x8 100x8,100x8,100x8

jaxqen‎, 05-08-2022 01:12 PM
05-11-2022, 08:46 AM Go to last post
10 701

Anyone here done online coaching?

I am seriously considering Sadik Hadzovik’s online coaching. He offers training and diet programs. Has anyone paid for programs from influencers before? Is it just pre-recorded videos sent to you, or is it live 1-on-1s?

BeastmodeLEE‎, 05-10-2022 11:32 PM
05-11-2022, 06:04 AM Go to last post
2 400

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